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1. keys The treadmill remembers the settings you made to the 21 segments for the next time you run this program While in use you may change the speed and incline for any segment The treadmill remembers this change for the next time you run this program AUTD N PM 04555 COOL DOWN You may use the COOL DOWN mode at any time during your workout When you press the COOL DOWN key the treadmill exits the pro gram you are in the incline returns to zero and the speed remains the same Press the ENTER key and the display shows calories calories per hour distance and pace Press ENTER to display the statistics again If you were in a program where you set the workout time time continues to count down At the end of the workout time the walking belt stops Press POWER to turn off the treadmill or allow the treadmill to shut off automatically after one minute PAUSE MODE You may pause your workout for up to 5 minutes at any time during your workout The PAUSE MODE works in manual mode and in any program To pause step off the walking belt and onto the side rails Press START PAUSE The walking belt stops While in the PAUSE MODE the display shows a counter for the 5 minute pause You may resume your workout where you2. Program P4 interval Spe Incline Oo co BllSpeed of max x 10 D Po Interval Incline on this program remains flat with lots of changes in speed This is a great program for faster joggers and runners Program P6 Hill Repeats Incline oocoBmFROMNMGCT Bl Speed of max x 10 2 4 6 8 10 12 20 Interval 21 An advanced program in which you run up each of the four progressively larger hills A perfect program for athletes or serious fitness enthusiasts Press POWER Adjust weight using or keys Press ENTER Select Program 7 or 8 P7 P8 using the PROGRAM or or keys Press ENTER uon Adjust age using or keys Press ENTER un Adjust suggested target heart rate if desired using or keys Press ENTER Press START PAUSE Time begins to count up and the walking belt begins to move at minimum speed Elevation is set to a precalculated value based on the target herat rate entered Adjust the speed using the SPEED or key Incline lll Spe
3. 500 800 OPERATION GUIDE Straddle the belt and stand on the side rails Do not stand on the walking belt while starting or stopping the treadmill Insert the safety pull pin and attach the safety pull rope to your clothes If you are a new user stay at a slow speed and hold on to the handrails until you become comfortable 1 nu R Press POWER 2 Adjust weight using or keys 3 Press START PAUSE Time counts up The belt begins to move at minimum speed 4 Adjust speed and incline using or keys 1 M o co O STOP Step off belt onto the side rails 2 Press START PAUSE Walking belt stops Display enters the PAUSE mode 3 Press POWER to turn off the treadmill NOTE For an immediate stop press POWER or pull out the safety pull pin or press the Emergency Stop key CAUTION THE BELT WILL STOP ABRUPTLY PROGRAM 1 MANUAL MODE Press POWER Adjust weight using or keys Press ENTER Adjust workout time 10 99 minutes using or keys Press ENTER Press START PAUSE The time counts down and the walking belt begins to move at minimum speed A dot begins flashing at the start of the quarter mile over track Adjust SPEED and INCLINE using the or keys At the end
4. DESCRIPTION asy Warm up Cool down allenging but comfortable Steady endurance pace allenging and slightly uncomfortable Race pace Borderline out of breath Breathless Not maximum but winded Can t keep the pace for very long _ As you get in better shape the heart rate number you obtain for each zone will get higher and high er which means your heart is able to handle higher intensities Or you may find that your numbers don t change but you are able to stay in Zone 3 and Zone 4 longer than you used to Don t get too attached to any specific number or target heart rate If you train properly you will notice _ numbers that used to be difficult have now become easier You will also notice that if you are sick or over tired you may find that numbers that usually feel fairly easy are one day much harder and it is a good sign to take a break If you notice that numbers that are usually very challenging are one day fairly easy then it is a good time to push yourself Listening to your body and using your heart rate numbers when available will enable you to keep _ track of your intensity and see your progress as you train I Beating the dropout odds The Surgeon General s Report on Physical Activity and Health summarizes a few main points 1 Regular physical activity offers substantial improvements in health and well being for a
5. MBLY PARTS 2s Part Description HH2445 A C Inlet LL2002 Belt Guide KK 2496 Board Q02234 Cable 58 QQ2233 Cable 34 372112 Console Assembly KK2795 Console Bottom Q02216 Combo Board HH2065 Circuit Breaker KK2596 Deck 442124 Elevation Assembly KK2495 Emergency Stop Button 2790 End Cap Left Part Lom QQ2198 Heart Rate Chest Strap QQ2005 Heart Rate Transmitter MM2220 Isolator Short MM2219 Isolator Tall KK2803 Motor Cover KK2511 Motor Elevation HH2189 Power Cord KK2493 Pull Pin HH2191 Rear Foot KK2572 Roller Front KK2573 Roller Rear KK2736 Side Rail KK2735 Side Rail Extrusion KK2791 End Cap Right Q01513 Speed Pick Up KK2786 End Cap Cover Left HH2407 Stop Button Spring KK2787 End Cap Cover Right 442152 Upright Assembly 442153 Frame Assembly KK2664 Upright Extrusion KK2448 Handrail Bottom 442244 Upright Skin Left 442115 Handrail Support 442245 Upright Skin Right KK2447 Handrail Top MM2037 Wheel PARTS BY MODEL 300 500 800 Belt Drive KK2134 KK2134 KK2247 Belt Walking KK2575 KK2414 KK2414 Console Top KK2617 KK2804 KK2804 Curved Handrail Bottom Left KK2452 KK2452 Curved Handrail Bottom Right KK2454 KK2454 Curved Handrail Top Left KK2451 KK2451 Curved Handrail Top Right KK2453 KK2453 Curved Heart Rate Cover KK2449 Curved Heart Rate Cover with Tab KK2450 Fan 6 KK6136 Flywheel PP3010 E
6. The treadmill remembers the settings you made to the 21 segments for the next time you run this user program You may revise your custom program by 1 Repeating the steps to preprogram a custom program or 2 Changing the speed and incline for each segment while using a custom program E MODE You may pause your workout for up to five minutes at any time during your workout The PAUSE MODE works in manual mode and in any program or user profile To pause step off the walking belt and onto the side rails Press START PAUSE The walking belt stops If you are not logged into a user profile the display shows total workout time average heart rate average speed total distance average incline workout elevation gain and total treadmill odometer If you are logged into a user profile the display shows the above listed statistics plus the following cumulative user 1 2 3 or 4 cumulative sta tistics user elevation gain user distance user calories and user workout time You may resume your workout where you left off by standing on the side rails and pressing START PAUSE at any time CAUTION STAND ON THE SIDE RAILS WALKING BELT WILL START MOVING AT THE SAME SPEED AS WHEN YOU STOPPED THE BELT If you wait more than five minutes the treadmill shuts off automatically During the pause you may end the workout by pressing POWER DOT MATRIX SCROLLING MESSAGES The Dot Matrix on your treadmill scrolls
7. Walking belt slips Walking belt loose Adjust walking belt tension See Taking Care of Your Treadmill Walking belt not centered Walking belt tension not centered across the rear roller Adjust walking belt tension See Taking Care of Your Treadmill Heart rate not displayed Transmitter not making good Moisten skin contact area on the using chest strap contact with skin chest strap or turn chest strap Electromagnetic interference upside down Turn off any television microwave or computer within 6 feet 2 meters of treadmill Treadmill squeaks Pivot points need lubrication Lubricate pivot points See Exploded View LOCATING THE CIRCUIT BREAKER ON YOUR TREADMILL The breaker is near the front of the treadmill and near the power cord possible circuit breaker locations Cf frame power cord power cord Tripped CALIBRATION PROC WARNING DURING THE ENTIRE CALIBRATION PROCESS STAND ON THE S DO NOT STAND ON THE TREADMILL WALKING BELT TREADMILL MUST BE TURNED OFF BEFORE CALIBRATION Turn off treadmill and remove safety pull pin Press and hold INCLINE KEY and INCLINE KEY Insert safety pull pin Release keys Press START PAUSE key to change from English units to metric units An E in the time window indicates Englis
8. NAUTILUS Owner s Manual Rev FF2903 10 1l AVANT SAFETY PRECAUTIONS Agent Plug the power cord of the treadmill directly into a dedicated grounded circuit carrying 15 amps 110 Volt model or 7 amps 220 Volt model We recommend the use of a surge protector Position the treadmill so that the wall plug is visible and accessible If the power cord is damaged it must be replaced by a power cord from Nautilus Please contact your dealer or Nautilus Grounding Instructions This product must be grounded If it should malfunction or breakdown grounding provides a path of least resistance for electric current to reduce the risk of electric shock This product is equipped with a cord having an equipment grounding conductor and a grounding plug The plug must be plugged into an appropriate outlet that is properly installed and grounded in accordance with all local codes and ordinances DIAGRAM FOR 110 VOI u ADAPTER GROUNDED OUTLET 1 8 GROUNDING OUTLET BOX PIN e METAL GROUNDED rj SCREW B TAB FOR C GROUNDING SCREW Position the treadmill on a clear level surface Do not place the treadmill on thick carpet as it may interfere with proper ventilation Treadmill mats can usually be purchased from your treadmill dealer Do not place the treadmill near water or outdoors Don t use th
9. For many years it was suggested that moderate level cardiovascular activity activities that make you sweat and breathe and a moderate pace should be done 3 4 days a week for 15 45 minutes at a time It is now recommended that you attempt to do some cardiovascular activity EVERY day if possible i The good news is that the cardiovascular activity does not need to be moderately intensive everyday nor does it need to be sustained for 15 45 minutes at a time So while it is ideal to challenge your heart and lungs by doing something like a strong power walk every other day for 15 45 minutes it is more important to make sure you do at least a little bit of cardiovascular activity every day even if you don t do it for very long or very intensely For example you might try using your treadmill for a scheduled moderate level workout for 20 30 minutes on Monday Wednesday Friday and Sunday see the intensity monitoring section for further details on how hard to workout On the other days you might try going for a leisurely stroll 10 minutes in the morning and in the evening or whenever you can fit it in Whatever you do just make sure you get your body moving and your heart and lungs pump ing for some period of time every day Muscular Strength is training your muscles to remain strong using resistance such as dumb bells elastic tubing or your body weight In the past decade we have learned that building or maintai
10. Instructional Decal Heart Rate Chest Strap Console Top Emergency Stop Button Safety Pull Pin s Jl i i i i i i i i i i i i i i i i i i i i i WR WI lu Por Non Grip Heart Rate see Electronice Board Chart I 3 NR Heart Rate Contact Stop Button Spring Console Curved Handrail M Assembly Cover See Chart Handrail Top Curved Handrail Cover See Chart 2 YY Curved Handrail Cover See Chart Curved Handrail Cover See Chart Cable 34 Handrail Bottom Upright Assembly Upright Skin Left r Upright Skin Right Motor Cover Belt Walking Flywheel Drive Belt 8 We C Inlet A D Circuit Breaker Lea ae CELL i H i KN Pivot Point N Belt Guide Combo Board Rear Roller Elevation Assembly End Cap Left Wheel End Cap Right Deck Isolator Tall Speed Pick Up f Isolator Short III Frame Assembly Rear Foot l Cable 54 220 VOLT ONLY Shield Bead Choke PARTS SL un BE un send sd tan T 110 VOLT
11. Here s a simple way to get into heart rate conditioning What is your primary exercise goal WEIGHT LOSS PROGRAM Use Program 7 P7 CARDIOVASCULAR PROGRAM Use Program 8 P8 WEIGHT LOSS PROGRAM P7 This is for those whose primary fitness goal is weight loss or fat reduction The target heart rate is computed as 220 age x 65 For example for a 45 year old person 220 45 x 65 target heart rate of 114 beats per minute We recommend this program for a first time user If the workout is too strenuous lower the target heart rate by pressing INCLINE key See Exercise Target Zone Chart Fig 1 for more information CARDIO PROGRAM Ps This is for those whose primary goal is to improve their aerobic fitness level and to improve sports performance The target heart rate is computed as 220 age x 80 For example for a 45 year old person 220 45 x 80 target heart rate of 140 beats per minute SING THE HEART RATE PROGRAMS 200 bet eo m e 120 R 100 n OO Do 80 Age 20 25 30 35 40 45 50 55 60 Fig 1 E GUIDE Li coo d u 55 or less 65 This treadmill is compatible with most major chest strap brands including brands that employ coded chest strap technology Consult your dealer for additional information and for ordering information USER PROFILES 1 4 Your treadmill is equipped with four user profiles which offer the following benefits to a user Quicker entry into prog
12. MENU key to select desired user profile number 1 2 3 or 4 Adjust weight using or keys Press ENTER Select desired program U1 U2 or U3 using the PROGRAM or or keys Press ENTER Adjust workout time 10 99 minutes using or keys Press START PAUSE Time counts down and the treadmill begins at the speed and elevation of segment one The workout time you choose is evenly divided among the 21 segments The display gives a visual and an audible warning before each segment change At the end of the workout the treadmill continues at the last speed and incline The display gives a visual shows results total workout time average heart rate average speed total distance average incline and elevation gain Press START PAUSE to stop the walking belt Press POWER to turn off the treadmill OR Stand on side rails and press START PAUSE to resume your workout The treadmill begins to move at the last speed time counts up starting with the total workout time and statistics continue to accumulate CAUTION STAND ON THE SIDE RAILS WALKING BELT STARTS MOVING AT THE SAME SPEED AS WHEN YOU STOPPED THE BELT The treadmill will be in Manual Mode and you may adjust speed and incline as above 11 End your workout by following the TO STOP section 26 run EI 8E NTR 500 800 OPERATION FIM T aem E c a Sas essen an
13. Valid Mountain Pass inclines are 3 to 8 incline 8 Peak factory default is 7 Valid Peak inclines are 5 to maximum treadmill incline NTR 500 800 OPERATION GUIDE T PROGRAMS Press POWER Adjust weight using or keys Press ENTER Select Program 2 3 4 5 or 6 P2 P6 using the PROGRAM or or keys Press ENTER Set maximum speed using the or keys Press ENTER Each program segment is based on a percentage of the maximum speed you select 5 Adjust workout time 10 99 minutes using or keys Press ENTER 6 Press START PAUSE Time counts down and the treadmill begins at the speed and elevation of segment one 7 Each Program is divided into 21 segments The display gives a visual and an audible warning before each segment change Hint You can temporarily override the incline of any segment by using the INCLINE or keys The override lasts until the next segment change 8 At the end of the workout the treadmill continues at the last speed The display shows results total workout time average heart rate average speed total distance and average incline Elevation Gain and Total Treadmill Odometer scrolls across Dot Matrix Display 9 Press START PAUSE to stop the walking belt 10 Press POWER to turn off the treadmill OR Stand on side rails and press START PAUSE to resume
14. clear plastic battery cover Des CE K ge Eo IS 3 Using a small flat bladed screwdriver gently pry the battery from the battery DS housing Replace with a 3 Volt DC Lithium cell battery 4 When reinstalling the battery be sure that the battery is placed into the housing with the positive side up Replace the clear plastic battery cover insuring that all three tabs are secured down beside the battery Replace the battery door and screws it is not a secret that lack of exercise is increasingly becoming a major health issue Obesity is on the rise and being overweight can contribute to an increased risk in heart attack diabetes high blood pressure and other life threatening illnesses Most people do not get enough activity during the day to make up for the time they spend at their desks driving their cars or sitting in front of their televisions We have learned that exer cising is not simply something we must do to look good and have a great body Exercise is a requirement for health and overall wellness not to mention it can help you feel great The good news is that we are seeing more and more research that indicates we don t have to work out intensely to see the bene
15. exercises in the evening Or you can alternate strength exercises with cardiovascular exercise often known as circuit training by switching back and forth every couple of minutes The best part is you don t need complicated equipment or fancy machines You can do every thing you need to do with a simple pair of dumbbells You can use elastic tubing or simply do body weight exercises such as push ups or lunges Flexibility is being able to bend reach twist and turn with comfort and ease as we perform daily tasks play or exercise It is perhaps the most ignored component of fitness but certainly the easiest one to incorporate into our daily lives because it can be done anywhere and almost at any time To maintain your flexibility you simply need to stretch This could be as simple as reaching for your toes or reaching overhead when you wake up in the morning You can even incorporate stretching into your strength training workouts by stretching the muscles you have used imme diately after you have completed your exercise set Like cardiovascular training it is recommended that you stretch every day However you do not need to create a formalized program You can simply make sure that you stretch your major muscle groups throughout the day Make sure you include your thighs calves ham strings back chest neck and shoulders Do what feels good but also remember to mix it up Don t just do traditional reach and hold stretches Al
16. left off by standing on the side rails and pressing START PAUSE at any time during the 5 minute pause CAUTION STAND ON THE SIDE RAILS WALKING BELT STARTS MOVING AT THE SAME SPEED AS WHEN YOU STOPPED THE BELT During the 5 minute pause you may end the workout by pressing POWER If you do not press POWER the treadmill shuts off automatically at the end of the 5 minute pause Displays time of workout or time remaining Also displays pace minutes per mile or km when speed is changed Selects one of four user profiles Displays workout distance or calories burned Displays heart rate Press after entering user beats minutes number weight program number age max speed workout time or target heart rate Turns power to the display on or off Press to start belt at 5 mph 8 kph Press again to pause during workout Selects program number during setup yi Start Pause Inclin POT Speed Quick Start n podia Then Press Start Mountain Pass _ 00S HIN incline Increases and Displays incline Displays Course Profile Displays speed Increases and ick tod decreases incline or a 0 25 mile oval track decreases speed Speed quick keys q YS weight max speed weight max speed and workout time and workout time
17. next time you use a user profile aon uou workout time and user age heart rate programs You may change the above values by using the or keys However if you wish to confirm the current values you may press START PAUSE after selecting your desired program he treadmill remembers previously entered values such as weight preferred maximum speed NTR 500 800 OPERATION GUIDE 7 8 To view workout and user data press START PAUSE during your workout The dot matrix scrolls the following information Workout elevation gain how many feet or meters you have climbed during your workout based on your incline settings Total treadmill odometer cumulative treadmill miles or kilometers Total user elevation gain in feet or meters Total user distance traveled in miles or kilometers Total user calories burned Total user workout time in hours and minutes End your workout as described in the TO STOP section Each user profile may be reset to factory default settings Press the USER MENU key to select the user profile you wish to reset To reset a user profile press and hold the USER MENU key for 5 seconds while the Dot Matrix is scrolling ENTE
18. when you are Can t keep the pace for very long working in Zone 4 When you are first starting out you should exclusively work in the Zone 1 and Zone 2 intensities After a few weeks you can occasionally incorporate Zone 3 and Zone 4 intensities for short periods of time Remember when you begin to incorporate Zone 3 and Zone 4 intensities you will find that you will likely have to drop down to Zone 1 intensities shortly thereafter as brief recovery periods For variety you can spend a little bit of time in each of the four Zones during one workout and then spend your time in just one Zone during the next workout Prenatal woman should always remain at Zone 1 and Zone 2 intensities and anyone unaware of their current medical condition should also avoid Zone 3 and Zone 4 without prior clearance from their doctor These Zones can be translated into target heart rate numbers if your home fitness product has a grip or telemetric heart rate counter Research has shown the best way to do this is not to establish heart rate numbers based upon age but rather based upon how you feel The following chart will allow you to log your heart rate numbers based upon how you feel when working out Simply log the heart rate numbers you find when you feel you are working at each of the specific intensities
19. CO M o Press POWER Adjust weight using or keys Press ENTER Select Program 2 3 4 5 6 7 or 8 P2 P8 using the PROGRAM or or keys Press ENTER Adjust workout time 10 90 minutes using or keys Press START PAUSE Time counts down and the walking belt begins to move at minimum speed Adjust speed using the SPEED or keys These programs change the elevation automatically see Incline for Programs 2 8 chart Each Program is divided into 21 segments The display gives a visual and an audible warning before each segment change You may temporarily override the incline of any segment by using the INCLINE or keys The override lasts until the next segment change 9 At the end of the workout the walking belt stops and incline returns to zero The display shows total calories and distance for the workout 10 Press POWER to turn off the treadmill or allow the treadmill to shut off automatically after 1 minute on O0 O1 WOH pf On nar wn OGRAMS 9 10 HEART RATE PROGRAMS Heart Rate Chest Strap must be w Press POWER Adjust weight using or keys Press ENTER Select Program 9 or 10 P9 P10 using the PROGRAM or or keys Press ENTER Adjust age usin
20. M 11 12 CU 1 Press POWER Adjust weight using or keys Press ENTER M PROGRAMS 3 HE HEART RATE 200 g 180 RN m os E et he on Beats per Minute 120 us em Is Heart Rate 80 Select Program 11 or 12 P11 or P12 using PROGRAM or or keys Press ENTER un keys Press START PAUSE The walking belts begins to move at minimum speed Set speed and incline for the first segment using SPEED or keys and INCLINE or At the end of one minute the program moves to the second segment Set the speed and incline for the second segment in the same way Continue for all 21 segments Each segment is one minute long If you chose zero for the workout time time counts up and the program continually repeats until you choose to end the workout or until you reach 90 minutes 8 If you set a workout time the time counts down and the program continually repeats until you reach the end of your workout time If you choose a workout time of less than 21 minutes then only the number of segments up to that workout time are included in 2 3 4 Adjust workout time 0 90 minutes using or 5 6 7 your workout 9 You may end your workout at any time by followi ng TO STOP section above Cor gw A TIES A uon 7 M M 55 or less 4 50 55 60 654
21. R WEIGHT When the user profile has been reset you will hear an audible confirmation Please note that if a user profile is reset all cumulative data is reset and workout preferences are restored to factory default values Please note that Manual mode Preset Programs 2 6 and Heart Rate Programs 7 8 may all be used as directed with out logging into a user profile However Custom Programs U1 U3 may not be accessed unless a user is logged into a user profile u must be logged into a user profile see above to use a custom program Each custom program allows the user to design their own program with their choice of speed and incline for each of 21 intervals TO PREPROGRAM THE CUSTOM PROGRAMS Press POWER Press USER MENU key to select desired user profile number 1 2 3 or 4 Adjust weight using or keys Press ENTER Select Program U1 U2 or U3 using PROGRAM or or keys Press ENTER un Set speed and incline for the first segment using SPEED or keys and INCLINE or keys Press ENTER Set speed and incline for the second segment in the same way Press ENTER Continue this process for each of the remaining segments there are 21 segments total Press START PAUSE to save the program To immediately use this program see step 5 in the To use your preprogrammed custom program section below Hl TO USE YOUR PREPROGRAMMED CUSTOM PROGRAMS Press POWER Press USER
22. age Speed Average Heart Rate BE SURE TO MAKE COPIES BEFORE USING NAUTILUS The Nautilus Group 1886 Prairie Wa Louisville Colorado 80027 1 888 471 0014 www nautilus com
23. anties of merchantability or fitness for a particular purpose Nautilus shall in no event be liable for incidental or consequential losses dam ages or expenses in connection with its exercise products Nautilus s liability hereunder is expressly limited to the replacement of goods not complying with this warranty or at Nautilus s election to the repayment of an amount of the purchase price of the exercise product in question Some states do not permit the exclusion or limitation of implied warranties or incidental or consequential damages so the preceding limitations and exclu sions may not apply to you Procedur Warranty service will be performed by Nautilus or an authorized Nautilus Fitness Dealer The original purchaser must provide proof of purchase Service calls and or transportation to and from the Authorized Nautilus Dealer is the responsibility of the purchaser 1 Nautilus will have the option to repair or replace any exercise product s which require warranty service 2 Nautilus will replace any equipment frame that is structurally defective with a new frame or replace the unit with a unit of equal value Nautilus is not responsible for labor charges in replacing defective frames 3 In the event a product cannot be repaired Nautilus will apply a limited credit reimbursement toward another Nautilus exercise product of equal or greater value 4 Nautilus is not responsible for dealer labor charges for component changeovers comp
24. cted The program then automatically adjusts the incline to keep your heart rate within 3 beats minute of the target heart rate You may adjust the speed at any time Note If your heart rate is too high above the target heart rate and the incline is at zero the treadmill prompts you to reduce speed If your heart rate is 20 or more beats minute above your target heart rate the treadmill exits the heart rate program At the end of the workout the walking belt stops The display shows total calories and distance for the workout Press POWER to turn off the treadmill or allow the treadmill to shut off automatically after 1 minute This treadmill is compatible with most major chest strap brands including brands that employ coded chest strap technology Consult your dealer for additional information and for ordering information Here s a simple way to get into heart rate conditionin What is your primary exercise goal Weight Loss Weight Control Use the FAT BU PROGRAM e Cardiovascular Fitness Use the CARDIO PROGRAM The FAT BURN PROGRAM P 9 is for those whose primary fitness goal is weight loss or fat reduction The target heart rate is computed as 220 age x 65 We recommend this program for a first time user The CARDIO PROGRAM P 10 is for those whose primary goal is to improve their aerobic fitness level and to improve sports performance The target heart rate is computed as 220 age x 80 PROGRA
25. d with others or break your portions in half to help manage your Caloric intake Monitoring Your Intensity When you are doing cardiovascular workouts it is important that you work at the appropriate intensities when you are first starting out It is also important that you workout at a variety of intensities after you have built a fitness base Research in recent years has indicated that one of the best ways to monitor your cardiovascu lar intensity is to pay close attention to how you are feeling when you workout Most individu als can do a very good job of choosing the correct intensities if they simply categorize how they feel into one of four intensity zones These zones could be described the following ways Your Heart Rate Approximate Percentage of Maximum Heart Rate 50 65 Zone Description Easy Insert the heart rate Warm up you get when you are Cool down working in Zone Insert the heart rate 65 75 Challenging but comfortable Steady endurance pace you get when you are working in Zone 2 Challenging and uncomfortable Insert the heart rate 75 85 Race pace you get when you are working in Zone 3 Breathless Insert the heart rate 85 90 Not maximum but winded you get
26. dling the belt with both hands on the handrails Turn the machine on and set the speed at 1 or 2 MPH Stand tall look forward and paw with just one foot several times Then step onto the belt and begin walking After you feel comfortable slowly increase the speed to 2 or 3 MPH Stay at that speed for 10 minutes Slowly bring the machine to a stop and step off Going Forward Walk a mile at a steady pace and record your time It will probably take between 15 and 25 minutes At 3 MPH a mile will take about 20 minutes After you can do this a few times fairly easily you can gradually increase your speed and grade so you are getting a good workout that lasts 30 minutes To begin a walking program keep in mind that you are in no big hurry This is for lifetime health not overnight magic How Often The goal three to five times a week for 15 to 60 minutes Schedule workouts in advance workout even when you don t want to Control intensity of workout by speed and or by incline Start off with no elevation at first As you want to increase workout intensity begin to elevate the machine it is very effective Suggested Workouts The Quickie 15 to 20 minute workout to get the most bang for the time Warm up for 2 minutes at 3 MPH e Increase speed to 3 3 MPH then to 3 6 MPH 2 minutes each Add 0 2 MPH of speed every 2 minutes until you reach a speed where you re breathing hard but not panting Maintain this speed for a
27. e machine in damp or wet conditions The minimum clear distance around the treadmill is 20 inches 5 meters on each side and 79 inches 2 meters behind the the machine Inspect the treadmill prior to each use for worn or loose components and then correct replace or tighten prior to use Do not use the treadmill if any area is found to be in need of service Read understand and test the Emergency Stop Procedures on Page 3 before use Read understand and carefully follow all warnings instructions and procedures on the treadmill and in the owner s manual before using the treadmill Wear appropriate clothing when exercising on the treadmill Do not wear long loose fitting clothing that could become caught in the treadmill Always wear running or aerobic shoes with rubber soles Always attach the safety pull pin rope to your clothing when using the treadmill If the treadmill should suddenly increase in speed due to an electronics failure or the speed being inadvertently increased the treadmill will come to a sudden stop when the pull pin is disengaged from the console Never start the treadmill while you are standing on the walking belt After turning the power on and adjusting the speed control there may be a pause before the walking belt begins to move Always stand on the foot rails on the sides of the frame until the belt is moving Care should be used when mounting or dismounting the treadmill Always hold the handrails when ini
28. ed of max x 10 Program P5 Hi 10 12 14 16 18 20 Interval 21 A serious thigh burner with two steep hills and a gradual speed increase Great for hikers Charts are in and mph To convert mph kph QGRAMS 7 8 HEART RATE PROGRAMS HEART RATE CHEST STRAP MUST BE WORN f your heart rate is 26 beats per minute bpm or more below the target there is no additional adjustment in incline This allows for a warm up period Raise the speed to increase your heart rate f your actual heart rate is 3 to 25 bpm below the target the incline increases f your heart rate is within 2 bpm of the target there is no adjustment in incline f your heart rate is 3 or more bpm above the target the incline decreases If the incline reaches the minimum and your heart rate is still above the target a decrease speed message scrolls across the display 8 You may adjust the target heart rate at any time during the workout using the INCLINE or keys 9 End your workout by following the TO STOP section 24 NTR 500 800 OPERATION eee
29. ems or have a history of heart disease in your family Plan for your home fitness center Set aside an area or a room in your house or apartment that is exclusively for fitness and make sure that it is as comfortable as possible so you ll enjoy using it If you like music watching television or looking outside while exercising make sure these things are accessible Remember if you don t enjoy the space you are exercising in you won t be motivated to continue your program Find an exercise buddy Research has shown that starting an exercise program with someone can increase your chances of sticking to it If you have a buddy that is also starting a program you can encourage motivate and challenge each other Make fitness a part of your schedule Include it in your daily planner just as you would any other appointment Plan ahead for the week so that you can be sure to fit it in Even if you are pressed for time one day a little exercise is better than none at all Do what you can to fit it in even if you have less time than you hoped for Use positive affirmations Affirmations will help you program your subconscious to accept new beliefs Saying to yourself a couple of times a day I am living a healthier lifestyle by exercis ing several times per week at home can help you stay on
30. erformance and can cause roller damage When properly tensioned you should be able to lift the side of the belt about 2 3 inches 5 7 centimeters A quick test for belt tension you should be able to fit three fingers under the edge of the belt To tighten belt WALKING BELT CENTERING The walking belt may occasionally need to be centered First be certain that belt is tensioned properly see above Run the treadmill at about 3 5 mph 6 kph screw If belt has moved to the right Turn the right adjustment screw 1 2 turn clockwise then If belt does not move repeat until belt is centered URNS UNTIL BELT S CENTERED THEN RECHECK TENSION OF THE BELT Then recheck tension of the belt see above Use the hex key provided with the treadmill or a 3 16 inch hex wrench Place the hex key in the hole in left end cap and into the socket of the adjustment screw Turn key one full turn clockwise Then place hex key in hole in right end cap and turn key one full turn clockwise Check the tension of the belt Continue back and forth until belt is at the correct tension Make sure to adjust both sides equally to ensure correct belt alignment Place the hex key through the hole in the left end cap and into the socket of the adjustment turn the left adjustment screw 1 2 turn counterclockwise If the belt has moved to the left Turn the right adjustment screw 1 2 turn counterclock wise then turn the left ad
31. erious injury Insert the Safety key fully into the safety keyhole ALWAYS CLIP THE SAFETY KEY CLIP TO YOUR CLOTHING DURING YOUR WORKOUT Unless there is an emergency do not remove the Safety Key when standing walking on the walking belt while in motion CAUTION IF THE SAFETY KEY IS REMOVED FROM THE TREADMILL WHILE IT IS IN USE THE TREADMILL WILL STOP IMMEDIATELY his feature is meant to prevent serious harm and when used properly is an excellent way to protect your safety during E your workout NORMAL STOP PROCEDURES 1 Step off belt onto the side rails Press START PAUSE The walking belt will stop 3 Press POWER to turn off the treadmill NOTE For an immediate stop press POWER key remove the safety pull pin or press the emergency stop key CAUTION THE BELT WILL STOP ABRUPTLY ge pe J hof lun sss USING YOUR TREADMILL A BEGINNER S GU f i T If you are over 45 or have had health problems and this is your first step towards fitness check with your physician first Before you even get on your treadmill stand along side it and get used to the controls raise and lower the speed and incline and get a good feel for the controls Then get on strad
32. fits Sure it is great if you can workout for 30 40 minutes at a time five days a week But it is not essential Shorter bouts of exercise can have a great effect especially if you are just starting out and a little bit of exercise at a time is much bet _ ter than none at all And what is really exciting is that research indicates that whether you are young or old people who workout at light to moderate intensities may have an easier time sticking to their exercise programs than those people who work out harder and more often So you do not need to be an athlete or a fitness die hard to benefit from exercise you just need to get started work out at levels that are comfortable and enjoyable to you and stick with it Your New Home Fitness Program There are many great reasons why home exercise equipment has increased in popularity over the years but topping the list is convenience For any fitness program to be successful it must be something you will stick to on a regular basis With home exercise equipment you can roll out of bed put on a pair of sweats and start working out while the coffee is brewing No get ting in the car and having to drive to the health club No standing in line waiting for the equip ment to become available And there is the comfort and safety factor Who wants to walk or run outside when it is dark or is raining Or try to ride a bike in the middle of heavy traffic With your home exercise equipmen
33. g or keys Press ENTER Adjust suggested target heart rate if desired using or keys H OPERATION GUIDE WORKOUT SEGMENT Title 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 P2 Easy Walk o 0 dq L 0 0 E d 2 2 u5 1T1 0 0 1 1 3 39 3 0 Q0 P3 Medium Walk 0 10 3 3 90 9 3 3 4 4 3 3 0 0 3 be b 5 0 9 P4 Advanced Walk 0 O 4 4 b 5 6 6 4 4 3 3 0 0 5 5 7 7 7 0 0 P5 Easy Run 0 7 0 70 0 EIL Lo eee DL m lu unam 30 27 2272 72 Oe oO 0s Oe 20 Pe Medium Run 000 0 0 4 4 4 4 2 2 2 2 5 5 5 5 O0 O 0 0 0 P7 Advanced Run QO O OQ Qe bb 5b b 3 3 3 3 6 6 6 6 0 20 0 Q D P8 Fat Burn 0 00 10 10 100 0 0 10 10 10 0 0 0 10 10 10 0 O un uon Adjust workout time 10 90 minutes using the or keys Press START PAUSE Time begins to count up and the walking belt begins to move at minimum speed The program starts in a WARM UP mode Adjust the speed using SPEED or keys to slowly increase your heart rate Incline is set to a precalculated value based on the target heart rate entered You may adjust the target heart rate at any time using the INCLINE or keys When your heart rate is within 10 beats minute of the target heart rate the program enters the HEART RATE MODE Time begins to count down from the workout time you sele
34. h units an N indicates metric Press ENTER Press START PAUSE Incline calibrates then speed When successfully completed display shows CALIBRATION PASSED Press POWER Your treadmill is ready for use f we i oN IH NTR 500 800 WARNING DURING THE ENTIRE CALIBRATION PROCESS STAND ON THE SIDE RAILS ONLY DO NOT STAND ON THE TREADMILL WALKING BELT TREADMILL MUST BE TURNED OFF B E CALIBRATION Press EMERGENCY STOP key and hold While pressing the EMERGENCY STOP key press INCLINE and INCLINE keys and hold Release EMERGENCY STOP key You will hear a beep If not repeat the above steps Release the INCLINE and INCLINE keys Press START PAUSE key to change from English units to metric An E indicates English units an N indicates metric units Press ENTER key Press START PAUSE Incline calibrates then speed When calibration is successfully completed display shows CAL PASS Press POWER Your treadmill is ready for use oF WN gt eo oN WARRAN All Nautilus exercise products are warranted to the retail purchaser to be free from defects in materials and workmanship Warranty coverage is valid to the original purchaser
35. justment screw 1 2 turn clockwise If belt does not move repeat until belt is cen tered 1 2 TURNS UNTIL BELT S CENTERED 1 TAKING CARE OF YOUR TRE EES WARNING ALWAYS UNPLUG THE TREADMILL FROM THE ELECTRICAL O CLEANING LUBRICATING OR SERVICING THE UNIT General cleaning of the treadmill will prolong the life of the treadmill and improve performance Keep the unit clean by dusting regularly Be sure to dust the exposed part of the deck on either side of the walking belt and also the side rails For best performance we recommend your treadmill be placed on a treadmill mat Along with reducing noise a treadmill mat will help to keep dust debris away from your treadmill s critical components Clean the top of the belt with a wet soapy cloth Be careful to keep liquid away from inside the motorized treadmill frame or underneath the belt WARNING ALWAYS UNPLUG THE TREADMILL FROM THE ELECTRICAL OUTLET BEFORE REMOVING THE MOTOR COVER At least once a year remove the motor cover and vacuum under the motor cover WALKING BELT AND DECK LUBRICATION This treadmill is equipped with a pre lubricated deck and belt system The deck and belt friction may affect the function and life of your treadmill we recommend periodic lubrication We also recommend a periodic inspection of the deck sur face under the walking belt If the dec
36. k appears worn contact our service department at 800 499 4322 fax 903 877 3099 or e mail service tyler nautilus com Use the following timetable as a guide to lubricate the deck e Light user less than 3 hours week annually Medium user 3 5 hours week every six months Heavy user more than 5 hours week every three months We recommend that you use the following e Lube N Walk Treadmill Lubrication Kit available from JAD Fitness Inc 800 877 3486 or www jadfitness com or your local specialty fitness dealer NAPA 8300 Silicone Spray available at most NAPA Auto Parts stores Treadmill will not start 1 Plug into three prong grounded outlet 2 Insert safety pull pin Reset circuit breaker Not plugged in 2 Safety pull pin not inserted Treadmill circuit breaker tripped Elevation not accurate Out of calibration 1 Recalibrate unit See Calibration Instructions 1 Recalibrate unit See Calibration Instructions 2 Change units See Calibration Instructions Out of calibration 2 Set in wrong units kilometers or miles Speed not accurate
37. lectronic Board Q02260 Heart Rate Contact wee LL2156 Instruction Decal MM2274 MM2275 MM2275 Motor Drive KK2678 KK2678 KK2552 Motor Base LL2206 LL2206_ Overlay MM2276 MM2271 MM2271 PARTS LIST 220 VO Lor BLY PARTS Part ff Description Part Description HH2445 A C Inlet 442115 Handrail Support LL2002 Belt Guide KK2447 Handrail Top KK2247 Belt Drive QQ2198 Heart Rate Chest Strap KK2496 Board QQ2005 Heart Rate Transmitter QQ2234 Cable 58 MM2220 Isolator Short Q02233 Cable 34 MM2219 isolator Tall QQ2169 Choke KK2803 Motor Cover 372112 Console Assembly KK2225 Motor Elevation KK2795 Console Bottom KK2493 Pull Pin QQ2204 Combo Board HH2191 Rear Foot HH2002 Circuit Breaker KK2572 Roller Front KK2596 Deck KK2573 Roller Rear 442124 Elevation Assembly HH2109 Shield Bead KK2495 Emergency Stop Button KK2736 Side Rail KK2790 End Cap Left KK2735 Side Rail Extrusion KK2791 End Cap Right QQ1513 Speed Pick Up KK2786 End Cap Cover Left HH2407 Stop Button Spring KK2787 End Cap Cover Right 442152 Upright Assembly QQ2168 Filter KK2664 Upright Extrusion PP3010 Flywheel 442244 Upright Skin Left 442153 Frame Assembly 442245 Upright Skin Right KK2448 Handrail Bottom MM2037 Wheel PARTS BY MODEL 300 500 800 Belt Walking KK2575 KK2414 KK2414 Console Top KK2617 KK2804 KK2804 Curved Ha
38. leted after the labor related warranty period s stated herein 5 If you elect to repair an exercise product or part yourself using the services of someone other than an Authorized Nautilus Dealer or use a replacement part not supplied by Nautilus Nautilus shall not be liable for any cost damage failure or loss caused by the use of such unauthorized service or parts 6 See your Authorized Nautilus Dealer for service or write to Technical Services Department Nautilus 12032 HWY 155 N Tyler TX 75708 Service 800 499 4322 Sales 888 471 0014 EXERCISE LOG SHEET Date Workout Distance Program Average Speed Time Average Heart Rate L Logging each workout can be a great way to track your fitness goals and help to stay motivated BE SURE TO MAKE COPIES BEFORE USING ERCISE LOG Date Workout Distance Program Time Logging each workout can be a great way to track your fitness goals and help to stay motivated Aver
39. majority of Americans 2 If you exercise regularly you ll reduce your risk of heart attack cancer diabetes high blood pressure osteoporosis and even the common cold 3 Regular exercise regardless of the intensity can help you control stress sleep problems and depression The benefits of exercise and activity are AMAZING And yet only 22 percent of Americans engage in exercise for 20 minutes a day And even among individuals who begin exercise programs the dropout rate is about 50 percent So how do you beat these odds The answer appears to be in how your start and maintain your exercise program as well as how you create a habit of exercise Why are you starting an exercise program For most individuals it is to lose weight and look better which are great reasons However since changes in your body shape and size can be gradual and won t happen overnight it is important to focus on other benefits so that you will remain motivated Thrive on the energy that exercise gives you Watch your health risks scores go down Pay attention to how much easier everyday activity is Notice how much better you are sleeping These kind of additional benefits will continue to keep you motivated if you make them just as important to you as weight loss Additionally try not to view exercise as punishment Look at it as an investment in your health If you do
40. n t feel motivated to workout one day think of something that is appealing to you that is active and change your workout Try not to let your workout become routine or mundane and always remember that some exercise is better than none at all So if you feel you are not motivated to con tinue stop your workout early or skip a day It just might be the thing you need to get you excited about your next workout Possibly the most important thing is to keep progressing your exercise program slowly Big increases in time or intensity can set you up for injury and cause you to drop out Unless you are a world class athlete there is no reason to workout at world class levels Remember to give yourself some days off and get proper rest Finally try to anticipate lapses If you are traveling or your schedule is becoming busier and you are fearful you may get off track try planning ahead For example book a hotel that has a workout facili ty or change up your workout so that you keep your interest high and your boredom low The bottom line is you must be creative and innovative to keep up your fitness program With some imagination and planning it is easy to do Exercise is one of life s joys It energizes you helps you look and feel better and puts you on the road to better health Yo
41. ndrail Bottom Left KK2452 KK2452 Curved Handrail Bottom Right KK2454 KK2454 Curved Handrail Top Left KK2451 KK2451 Curved Handrail Top Right KK2453 KK2453 Curved Heart Rate Cover eee KK2449 Curved Heart Rate Cover with Tab KK2450 Fan Oe LLL KK6136 Electronic Board QQ2199 QQ2260 QQ2260 Heart Rate Contact 0 LL2156 Instruction Decal MM2274 MM2275 MM2275 Motor Base LL2206 LL2206 Motor Drive KK2523 KK2523 KK2553 Overlay MM2276 MM2271 MM2271 Australian Cord HH2135 British Cord HH2132 European Cord HH2133 Israeli Cord HH2134 SS y lt G CARE OF YOUR TREADMILL Just like changing the oil in your car or replacing a filter in your home s heating and cooling system a little preventive maintenance will insure your treadmill will operate smoothly and quietly for years to come As walking belts tend to stretch slightly with use the walking belt may occasionally need to be tightened If the walking belt is too loose you may find the belt stops while running or walking while the motor continues to run DO NOT OVERTIGHTEN THE BELT This will cause reduced motor p
42. ning muscular strength is extremely important for a balanced fitness program And it is especially important as we get older We have learned through a variety of studies that those individuals who just train aerobically without strength training do maintain their cardiovascular endurance over the years but they generally lose lean muscle mass as they get older However those individuals who combine strength training and cardiovascular training can maintain their lean body mass as they get older What this means is that if you just do cardiovascular activity your body will naturally 19 FITNESS GUIDELINES lose muscle mass as you get older and that means that you will actually get fatter as you age unless you incorporate strength training We have also learned that consistent strength training helps maintain bone and muscle mass as we get older For women strength training along with cardiovascular training may also protect against post menopausal bone loss and osteoporosis in their later years And strength training is not complicated It is recommended that you do 8 12 repetitions of 8 10 major muscle groups at least 2 days a week However you don t have to do all these exercises at once You can break them up into shorter workouts throughout the day For example you can do just upper body exercises in the morning and your lower body
43. of the workout the treadmill continues at the last speed The display shows results total workout time average heart rate average speed total distance and average incline Elevation Gain and Total Treadmill Odometer scrolls across Dot Matrix Display Press START PAUSE to stop the walking belt Press POWER to turn off the treadmill OR Stand on side rails and press START PAUSE to resume your workout The treadmill begins to move at the last speed time counts up starting with the total workout time and statistics will continue to accumulate CAUTION STAND ON THE SIDE RAILS WALKING BELT STARTS MOVING AT THE SAME SPEED AS WHEN YOU STOPPED THE BELT The treadmill will be in Manual Mode and you may adjust speed and incline as above 1 2 3 Select Program 1 P1 using PROGRAM key or or keys Press ENTER 4 5 10 End your workout by following the TO STOP section SPEED INCLINE QUICK KEYS MANUAL MODE ONLY 1 Press POWER Adjust weight using or keys 2 Press START PAUSE Select one of the six quick keys to begin workout 3 Walk factory default is 2 5 mph Valid walking speeds are 0 5 mph to 5 0 mph 4 Jog factory default is 4 5 mph Valid jogging speeds are 3 5 mph to 7 0 mph 5 Run factory default is 6 0 mph Valid running speeds are 5 0 mph to maximum treadmill speed 6 Hill factory default is 2 Valid Hill inclines are O to 5 incline 7 Mountain Pass factory default is 5
44. only and proof of purchase will be required Any product sold or placed in an application not recommended by Nautilus will void any warranty coverage set forth by Nautilus warranty policies and procedures R ntial All Models 30 years on frame and drive motor Parts are covered for 3 years Electronics are covered for 3 years Labor is covered for two years from date of original purchase Institutional Use NTR 800 Only 15 years on frame 3 years on drive motor 1 year on all other parts and electronics Labor is covered for one year from date of original purchase This warranty does not cover Any component on original equipment which carries a separate consumer warranty of the parts supplier This warranty excludes wear items that need to be replaced due to normal wear and tear The Nautilus institutional warranty is limited to light commercial settings such as hotels schools apartments or hospitals This product is not warranted for health club use Any damage failure or loss caused by accident misuse neglect abuse improper assembly improper main tenance or failure to follow instructions or warnings in Owner s Manual Use of products in a manner or environment for which they were not designed Qvi Opi Limitations The foregoing warranties are in lieu of and exclude all other warranties not expressly set forth herein whether express or implied by operation of law or otherwise including but not limited to warr
45. r six or seven heartbeats your pulse will be displayed in the heart rate window How to Use Your Chest Strap NTR 300 500 800 Using your chest strap you can monitor your heart rate at any time during your workout or you can use a pre programmed heart rate program A Attach the transmitter to the elastic strap eo Adjust the strap length to fit snugly and comfortably against your skin Secure the strap around your chest just below the chest muscles and buckle it A Lift the transmitter off your chest and o Check that the wet electrode areas are moisten the two grooved electrode firmly against your skin areas on the back The chest strap will send your heart rate to the treadmill s receiver and your pulse will be displayed within a matter of several seconds f your treadmill is equipped with heart rate programs you will find an explanation of the heart rate programs on the following pages in this user s manual ps E i j ud sus Sw BEGINNER S Gl YOUR HEART F If your chest transmitter requires batteries follow these instructions for replacement e trap Transmitter Battery Replacement a The battery in your chest pe can be replaced with a 3 Volt DC Lithium cell battery 4 p 1 Remove the four screws from the battery door located on the rear of the transmitter 2 Remove the battery door and the
46. rams Each user profile stores previously entered values User weight is always re In the preset programs the treadmill remembers preferred maximum speed and workout time In a heart ra the treadmill remembers the user s age membered e program Storage of cumulative workout data Many users are interested in their fitness progress For each user profile the treadmill will display the following cumulative values Total distance elevation gain Storage of quick key values Your treadmill is equipped with quick speed and incline keys as described in Mode P1 section Quick keys may be used in Manual Mode P1 only Your user p Run speed settings and your Hill Mountain Pass and Peak incline settings Storage of 3 custom programs Each user profile contains Custom Programs U1 calories burned and workout time he Manual ofile remembers your Walk Jog and U2 and U3 These custom programs remember your preferred speed and incline settings for 21 intervals Each user 1 2 3 and 4 may store up to three unique programs in their profile USING PROFI 1 Press POWER 2 Press USER MENU key to select user 3 Adjust weight using or keys Press ENTER 2 3 or 4 Press the key once for user 1 twice for user 2 etc 4 Select any program using the PROGRAM or or keys 5 At this point the manual program preset programs and heart rate programs work as described earlier 6 The
47. re that you are consuming at least 1 200 Calories per day total A total weight loss of no more than 2 Ibs per week is recommended for long term weight management Eat a variety of foods Regardless of your eating plan you should be sure to include a variety of foods in your diet maximizing your intake of fruits and vegetables whenever possible Colorful meals and snacks that are divided amongst the 4 food groups will ensure that you obtain the nutrients needed for your body to function at optimal levels Any diet that focuses on just one food group source or processed foods can be unhealthy in the long run and should be avoided Don t focus too much on any particular meal or snack but rather on your overall intake of a variety of different foods during any given day Drink water Our bodies are made up of over 7096 water and most of us don t drink enough Carry water with you everywhere you go and drink as often as you can This helps the body function at optimum levels and can significantly help with weight management Eat more often and be mindful of your portions Research has shown that it can be helpful to eat smaller meals more often versus 3 larger meals a day if you are looking to promote healthy weight maintenance or weight loss And we have discovered that many portions we eat are much larger than necessary and can be laden with Calories So try snacking more and not eating so many large meals and share your snacks or foo
48. rs to experts American Running Association http www americanrunning org The above websites are just the beginning of the vast amount of fitness related information you can find on the internet I If you don t have access to the internet your local library will have fitness books In addition hiring a personal trainer can be beneficial because they are able to assemble a custom walking or running workout program for you Good luck i ing yo is The best time to start is NOW BEGINNER S GUIDE FOR USING YOUR HEART RATE MONITOR our Treadmill s Heart Rate Touch Heart NTR 800 Only Touch heart rate grip enables you to monitor your pulse before during and after your workout Your heart rate will read out on your console s display Persons who are new to using a treadmill should step off the walking belt onto the side rails to use the touch heart rate feature How to Use the Touch Heart Rate Turn the treadmill on Place each hand on a metal sensor on the grip the right hand should be gripping the right sensor and the left hand should be gripping the left sensor Be careful not to place too much pressure on the grip this could make the pulse reading inaccurate Afte
49. s much time as you have slowing by 0 2 MPH increments if you get out of breath Leave 4 minutes at the end to slow down to 3 MPH for a cool down e f you have a hard time reaching the breathe hard intensity through speed increases increase the machine s incline slightly A small increase in incline will raise the intensity of your workout The Calorie Burner This more intense workout helps you burn more calories Warm up for 5 minutes at 2 5 or 3 MPH Increase 0 2 MPH every 2 minutes until you find a challenging pace that you can maintain for 45 minutes To boost your workout walk for the duration of an hour long TV show ncrease the speed 0 2 MPH during every commercial break Go back to your regular speed until the next break This helps you increase the calorie burn during the ad and while your heart rate is elevated afterward Leave 4 minutes at the end to walk at 3 MPH for cooling down USING YOUR TREADMILL A BEGIN Li IER S G Ss What to Wear All you really need are a good pair of shoes Running shoes are not very good for walkers choose walking shoes with a firm heel counter the hard piece at the back of the shoe that holds the heel in place and plenty of room for toes so they can spread out as they push off Wear loose comfortable clothes At any level of walking a stretching session is a good idea Warm mu
50. scles respond better to stretches than cold ones so walk for five or ten minutes until you re warm Then stop for the stretches listed below fives times 10 or more seconds each for each leg Repeat at the end of the walk Achilles Tendon and Calf With both hands against a wall place one foot behind you Keeping the rear leg straight and its heel on the ground lean in toward the wall Repeat for the other leg Quadriceps Put your left hand on a wall or table for balance Then reach your right hand behind your back and grasp your right ankle pulling it gently towards your buttocks until you feel tension along the front of your thigh Repeat on other side Hamstring Stand on one leg and prop the other leg parallel to the ground on a table or cabinet top Slide both hands toward the propped up ankle as far as they ll go Repeat on other side Walking and Running Resources If you wish to obtain more information about starting a walking or a running program please refer to the following websites Walking Websites The Walking Site http www thewalkingsite com This site has some useful information for beginning walkers The Beginner section has a detailed walking plan to get you started e Running Websites Runner s World http www runnersworld com This website has many useful links that give information such as Beginning Training and Nutrition This site has information for runners of all levels from beginne
51. several messages designed to provide feedback on your workout progress Scrolling messages are as follows TARGET HEART RATE R IED This message is shown only in the Heart Rate Control Programs P7 P8 The first time during your workout that your actual heart rate is within 6 beats of the target heart rate you set TARGET HRT REACHED scrolls across the Dot Matrix HALFWAY POINT When you have reached the halfway point in the workout based on workout time you have set HALFWAY POINT scrolls across the Dot atrix COOL NE When MES are E four segments remaining in one of the preset or user programs COOL DOWN ZONE scrolls across the Dot Matrix In anual Mode P1 this message is shown when there is only 10 of your workout time remaining only if you have preset a workout time The cool down zone is preprogrammed into the preset programs This cool down helps lower your heart rate and your workout intensity However please note that it is up to you to set your own cool down segments segments 18 21 when programming a user program U1 U3 A cool down is an important step in insuring a safe and productive workout and should not be overlooked Heart Rate Transmitter
52. so try gently moving through a range of motion that is comfortable to you For example you don t have to stretch your neck simply by pulling on your head with your hand You can also just rotate the neck slowly around and look side to side Nutrition Of course every good health and fitness program will also include a good nutrition component Good nutrition is likely the most important factor in maintaining ideal body weight and manag ing weight loss S sem NESS GUID There are a variety of schools of thought regarding which nutrition program diet or eating plan is best While we do not promote or endorse any particular one here are some things to con sider that will help you get on the road to a healthy diet Understand Caloric Balance How many Calories you intake and how many Calories you burn off will determine whether you will gain or lose weight day to day It is impossible to achieve weight loss without some sort of Caloric deficit that can be obtained through cutting Calories or burning off more than you take in The wisest approach is to do a little of both cutting Calories and exercising It is the only proven long term weight management program that is successful You should ensu
53. t you can exercise in the comfort and security of your air conditioned home Privacy and cleanliness are also important Now you can exercise without feeling rushed or that anyone is looking at you which is great if you are embarrassed about carrying around a few extra pounds No more sharing sweaty equipment or wondering if you will catch athlete s foot in the health club shower The biggest advantage however may simply be the time factor With work schedules ever changing and busy family obligations a home gym offers the benefit of being able to work out when it is most convenient for you No classes to time your schedule around or peak times to 8 FITNE SS GUII m avoid This is especially convenient if you have children at home it couldn t be easier Steps to Getting Started Once you have made the commitment to start exercising at home here are some suggestions that may help you stay motivated The first step is the most difficult Any new habit is difficult to establish at first but it can be done Be patient and plan to start slow and easy Less is more when you are first starting out don t overdo it Get a physical exam If you have been inactive for several years or new to an exercise pro gram be sure to ask your doctor before beginning any exercise program Especially if you are over 30 have health probl
54. tially walking or running on the treadmill until you are comfortable with the use of the treadmill IMPORTANT SAFETY PRECA 12 Keep small children away from the treadmill during operation 13 The NTR 300 and 500 treadmills are for home use only The NTR 800 treadmill is for home or light commercial use light commercial applications include hotels schools and apartment complexes The NTR 300 and 500 have a maximum user weight limit of 350 lbs 159 kgs The NTR 800 has a maximum user weight limit of 400 lbs 181 kgs Do not exceed the maximum user weight limits 14 Keep the top surface of the walking belt clean 15 Always unplug the power cord before removing the treadmill motor cover 16 When the treadmill is not being used the power cord should be unplugged and the safety pull pin removed FITNESS SAFEGUARDS Before starting any exercise program consult with your physician or health professional He or she can help establish the exercise frequency intensity target heart rate zone and time appropriate for your particular age and condition If you have any pain or tightness in your chest an irregular heartbeat shortness of breath feel faint or have any discomfort while you exercise STOP Consult your physician before continuing EMERGENCY STOP PROCEDURES Your treadmill is equipped with a SAFETY KEY that can protect you from s
55. track Set goals Setting goals can be helpful in keeping you motivated but remember to keep them realistic Short term and long term goals can make this easier How many days do you want to exercise this week How many workouts would you like to have done in 90 days or a year Components of Fitness Over the past 25 years many people have focused on walking running cycling swimming and other types of aerobic activity as their only means of exercise s SS S99 FITNESS GUIDELINES However we have learned that two other components of fitness are just as important These other two components are muscle strength and flexibility So in addition to having a strong heart and lungs we also need to be able to pick up a full bag of groceries and tie our shoes without having to sit down When developing your home fitness program it is only appropriate that you develop all three components in order to achieve balanced overall fitness Let s take a look at all three compo nents Cardiovascular fitness is training the heart and lungs to be stronger and deliver more oxygen throughout your body with less effort It can help reduce the risk of heart disease and help you manage your weight It is the cornerstone of fitness and can be achieved in many ways such as walking or running on the treadmill or outdoors climbing stairs cycling or swimming in the pool or ocean
56. ttach the safety pull rope to your clothes If you are a new user stay at a slow speed and hold on to the handrails until you become comfortable QUICK RT 1 Press POWER 2 Adjust weight using or keys 3 Press START PAUSE Time counts up The walking belt begins to move at minimum speed 4 Adjust speed and incline using or keys TO STOP 1 Step off belt onto the side rails 2 Press START PAUSE Walking belt will stop 3 Press POWER to turn off the treadmill NOTE For an immediate stop press POWER pull out the safety pull pin or press the Emergency Stop key CAUTION THE BELT WILL STOP ABRUPTLY PROGRAM 1 MANUAL MODE 1 Press POWER Adjust weight using or keys Press ENTER Select Program 1 P1 using PROGRAM key or or keys Press ENTER Adjust workout time 0 90 minutes using or keys Press START PAUSE The time counts down and the walking belt begins to move at minimum speed If you chose zero as your workout time then the time counts up and the workout will continue until you choose to stop use TO STOP procedure above or a maximum of 90 minutes Adjust SPEED and INCLINE using the or keys 7 At the end of the workout the walking belt stops and incline returns to zero The display shows total calories and distance for the workout 8 Press POWER to turn off the treadmill or allow the treadmill to shut off automatically after 1 minute mp
57. ur home fitness equipment and gym is worth its weight in gold Congratulations on making the choice to get started Suggested Reading The Complete Home Fitness Handbook by Edmund Burke Human Kinetics Publisher Full Body Flexibility by Jay Blahnik Human Kinetics Publisher Building Strength and Stamina by Wayne Wescott PhD Human Kinetics Publisher Cross Training for Dummies by Tony Ryan and Martica Heaner For Dummies Publisher 2 eo Displays Messages Distance mph or kph Calories calories hour Pace minutes per mile km Heart Rate heats minute Displays incline Displays speed Increases and decreases incline weight and workout t me Increases and decreases speed weight and workout time Program Cool Down Start Pause Displays time of workout or time remaining Press after entering weight Press to start belt at 5 mph and program number 8 kph Press again to Selects program number during Turns power to the pause during workout setup Selects cooldown option display on and off during workout f5 IM NG Straddle the belt and stand on the side rails Do not stand on the walking belt while starting or stopping the treadmill Insert the safety pull pin and a
58. your workout The treadmill begins to move at the last speed time counts up starting with the total workout time and statistics will continue to accumulate CAUTION STAND ON THE SIDE RAILS WALKING BELT STARTS MOVING AT THE SAME SPEED AS WHEN YOU STOPPED THE BELT The treadmill will be in Manual Mode and you may adjust speed and incline as above 11 End your workout by following the TO STOP section PRESET PROGRAMS Program P2 Beginning Walker Program P3 Rolling Hills o Bl Speed of max x 10 A Oo lli Speed of max x 10 M Incline 2 4 6 8 10 12 2 4 6 8 10 12 14 16 18 20 Interval 21 A good program to focus on a steady walking running pace but with plenty of challenging hills A great weight anagement program Interval A great program for beginners Select a low maxi mum speed until you become more comfortable ITR 500 8 00 OPERATION GUIDE
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