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Nautilus T7.18 Treadmill User Manual

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1. Press the SPEED UP DOWN Keys to select the INTERVAL HR GRAD program and press the ENTER Key to confirm You will be prompted to enter in your age Enter your age using the SPEED UP DOWN Keys or the numeric keypad and press the ENTER Key to confirm You will be prompted to enter in a Rest Target Heart Rate 6596 of your maximum heart rate will be shown You can accept this number by pressing the ENTER Key or you can adjust this number up or down using the SPEED UP DOWN Keys or the numeric keypad and pressing ENTER to confirm You will be prompted to enter in a Work Target Heart Rate 8096 of your maximum heart rate will be shown You can accept this number by pressing the ENTER Key or you can adjust this number up or down using the SPEED UP DOWN Keys or the numeric keypad and pressing ENTER to confirm You will be prompted to enter in a Work time A 2 00 default time will be shown This is the interval time that you will be kept at your Work Heart Rate 40 year old user Rest Intervals of this program Intervals of this program You can accept this number by pressing the ENTER Key or you can adjust this number up or down using the SPEED UP DOWN Keys and pressing ENTER to confirm Work Time can be adjusted in 30 second increments 8 You will prompted to enter in a workout time Enter e in your desired workout time using the SPEED UP DOWN Keys or numeric keypad and press the ENTER Key to confirm A 30 00 defa
2. Press the ENTER Key while in Standby Mode Enter your weight using the SPEED UP DOWN Keys or the numeric keypad and press the ENTER Key to confirm Press the SPEED UP Key to advance to the MILE KILOMETER GOAL Program and press ENTER to confirm selection Enter in your desired workout distance using the SPEED UP DOWN Keys or numeric keypad and press the ENTER Key to confirm PRESS START will be shown and the upcoming speed and incline will be shown in their respective displays Press the QUICK START key to begin your workout The time will count up from 0 The workout will end when the distance counts up to your preset distance During operation a 1 4 mile km track will appear in the dot matrix Inside that track you will see a 1 4 mile km lap counter on the upper line and your 1 4 mile km split time on the lower display This will also display your mile or kilometer split time with each completed mile km SINVd90dd 1V09 SNTILAWN 11 12 04 3 31 19 PM Smooth Strolling Walker challenging workout Is right TIME BASED PROGRAMS Just Your Speed moderate incline changes NAUTILUS Rolling Hills Time Based Program Set Up 1 Press the ENTER Key while in Standby Mode 2 Enter your weight using the SPEED UP DOWN Keys or the numeric keypad and press the ENTER Key to confirm 3 Press the SPEED UP DOWN Keys to select the desired program and press ENTER to confirm
3. 180 beats per minute would be the 117 beats per minute would be the gt y approximate maximum heart rate for a default target heart rate for a 40 year lt of age dp 2 40 year old user old user in this program 1 Press the ENTER Key while in Standby Mode 2 Enter your body weight using the SPEED UP DOWN Keys or the numeric keypad and press the ENTER Key to confirm 3 Press the SPEED UP DOWN Keys to select the HRC WEIGHT LOSS program and press the ENTER Key to confirm 4 You will be prompted to enter in your age Enter your age using the SPEED UP DOWN or Keys or the numeric keypad and press the ENTER Key to confirm 5 You will be prompted to enter in a target heart rate Your approximate target heart rate will be shown You can accept this number by pressing the ENTER Key or you can adjust this number up or down using the SPEED UP DOWN Keys or the numeric keypad and press ENTER to confirm 6 PRESS START will be shown and the upcoming speed and grade will be shown in their respective displays Press the QUICK START key to begin your workout The time will count up from 0 7 Adjust your speed to a comfortable warm up pace As you approach your target heart rate the treadmill will automatically begin to adjust the incline to keep you in your target heart rate range Pressing the INCLINE UP DOWN Keys will cause the target heart rate value to be shown in the Heart rate display and may be used to modify this value at anytime during t
4. Model T7 16 Treadmill Key Functions My Nautilus Member Set up Operations amp Options Options amp Updates Erasing Profiles amp History Workout Program Overview Time amp Distance Goal Programs Time Based Programs Interval Training Programs Distance Based Programs Heart Rate Control Programs Custom Workout Programs Results Summary Exercise amp Fitness Guidelines Exercise and Health Model 17 18 Your New Home Fitness Program Steps to Getting Started Components of Fitness Nutrition Monitoring Your Intensity Beating The Dropout Odds Maintenance amp Cleaning Walking Belt Adjustments Adjusting the Tension Adjusting the Tracking Belt Replacement Moving amp Storing the Treadmill Troubleshooting Warranty Information Contacting Nautilus 2 28 29 31 32 34 37 37 37 38 38 38 39 40 41 11 12 04 3 29 14 PM SAFETY REQUIREMENTS When using electrical equipment always follow these basic precautions IMPORTANT SAFETY INSTRUCTIONS The following definitions apply to the words Danger and Warning found throughout this manual Used to call attention to immediate hazards DANGER which if not avoided will result in immediate serious personal injury or loss of life Used to call attention to potential hazards that WARNING could result in personal injury or loss of life READ ALL INSTRUCTIONS BEFORE USING THE MACHINE DANGER To reduce the risk of electrical shock always u
5. 25 D 11 12 04 3 31 50 PM FITNESS GUIDELINES NAUTILUS T7 16 18 26 EXERCISE amp FITNESS GUIDELINES No single fitness program is suitable for all All fitness programs should be designed by fitness professionals who are trained to tailor the program to the individual goals and fitness levels of each client The following information on exercise intensity duration and frequency is based on averages and is included here only as a guideline for use by fitness professionals Programs should be altered for comfort and safety when necessary Exercise and Health Itis 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 attheir desks driving their cars or sitting in front of their televisions We have learned that exercising 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 benefits Sure it is great if you can workout for 30 40 minutes at a time five days a week But it is not essential
6. 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 better 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 D 11 12 04 3 31 56 PM T7 16 18 OM indd 27 D EXERCISE amp FITNESS GUIDELINES 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 getting in the car and having to drive to the health club No standing in line waiting for the equipment 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 equipment you can exercise in the
7. You can simply make sure that you stretch your major muscle groups throughout the day Make sure you include your thighs calves hamstrings 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 Also 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 managing weight loss 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 consider 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 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
8. and walkers every year Enjoy every twist and turn as you wind your way through the streets of sunny Boulder Colorado in this 10K program Ready to make a real commitment to your fitness goals You are able to run the actual course of one of the world s largest 26 1 mile marathons or half marathon from the comfort of your workout room Distance Based Program Setup 1 Press the ENTER Key while in Standby Mode 2 Enter your weight using the SPEED UP DOWN Keys or the numeric keypad and press the ENTER Key to confirm 3 Press the SPEED UP DOWN Keys to select the desired Distanced Based Program and press ENTER to confirm selection 4 PRESS START will be shown and the upcoming speed and grade will be shown in their respective displays Press the QUICK START key to begin your workout The time will count up from 0 The dot matrix area of the display will show the actual course profile of the selected distance program The taller the column the higher the incline for that interval The flashing column shows your current interval The dot matrix area will also display your mile or kilometer split time with each completed mile km D 11 12 04 3 31 29 PM HEART RATE CONTROL PROGRAMS WAR N N G Consult your physician to determine an appropriate target heart rate in which to exercise based on your age weight and physical condition While Nautilus provides some target heart rate ranges these are only approximations an
9. key and ENTER to take you directly to the desired speed Speed will ramp up down to selected speed Enter Key Confirms information selections and stores the information used to calculate workout statistics Incline Up amp Down Keys The treadmill incline may be changed at any time during a workout Pressing the INCLINE UP key increases the incline and pressing the INCLINE DOWN key decreases the incline The treadmill incline increases or decreases in increments of 0 5 D 11 12 04 3 30 23 PM 7 16 18 11 D TREADMILL KEY FUNCTIONS Speed Faster amp Slower Key The treadmill belt speed may be changed at any time during a workout Pressing the SPEED DOWN Key decreases the belt speed and pressing the SPEED UP key increases the belt speed The belt speed increases or decreases in increments of 0 1 MPH 0 15 KM H M PO RIANT It is important to know that the speed change up or down is not immediate Speed will gradually increase or decrease so be sure to allow the treadmill to adjust to a new speed before changing again to avoid overshooting your desired speed Scan Key T7 18 During the exercise program the Scan Key is used to select between various displayed information When a workout is started the display is in the Scan On Mode and the various exercise statistics will scroll thru every few seconds Pressing the Scan Key will select between the various displays and locks on a specific read
10. 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 SINITAGINS SSANLI4 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 SNTILAWN 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 notto 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 Approximate Percentage of Maximum Log Your Your Description of Workout Intensity Heart Rate Heart Rate Heart Rate e Easy Enter the heart rate e Warm up 50 6596 Cool down working in Zone 1 gt Enter the heart rate you get when you are working in Zone 2 gt e Challenging but comfortable 65 75 e Steady endurance pace e Challenging and sligh
11. points 1 Regular physical activity offers substantial improvements in health and well e being for a majority of Americans 2 lf 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 D 11 12 04 3 33 19 PM T7 16 18 OM indd 35 D EXERCISE amp FITNESS GUIDELINES better you are sleeping These kinds of additional benefits will continue to keep you motivated if you make them just as important to you as w
12. visual inspection should include e Inspect the power cord and walking belt for wear e Check the position of the walking belt be sure it Is not rubbing against the frame The belt should be evenly spaced on the deck within 0 25 inch adjust if necessary e Remove potential hazards from the treadmill area Cleaning Daily Keep the treadmill and display free of dust and debris Use a damp sponge to wipe the exteriors and walking belt do not soak surfaces Dry all surfaces thoroughly Use a mild glass cleaner to clean display and keypad areas Do not spray cleaner directly onto the treadmill Instead spray cleaner onto a clean cloth WARN N G DRY MOP THE DECK UNDER THE BELT ONLY DO NOT ADD ANY LUBRICANTS ADDING LUBRICANTS CAN RUIN THE PROPRIETARY FRICTION CONTROL SURFACE DO NOT USE DETERGENTS OR CLEANING AGENTS ON ANY PART OF THE DECK DO NOT LET LIQUID ENTER THE TREADMILL OR DISPLAY e Weekly Elevate the treadmill to maximum incline and vacuum the floor under itto prevent excess dust and dirt from interfering with operation Treadmill Interior Depending upon the treadmill environment dust and or lint can accumulate under the hood Periodic internal cleaning should be done by a qualified service personnel T7_16 18_OM indd 37 WARN N G DO NOT REMOVE THE TREADMILL HOOD DANGEROUS VOLTAGES ARE PRESENT COMPONENTS ARE SERVICEABLE ONLY BY QUALIFIED SERVICE PERSONNEL Walking Belt Tensio
13. will interfere with the detection of the heart rate signal by the sensors Movement of the hands while they are in contact with the sensors also produces interference For this reason users should avoid moving their hands while using the contact heart rate grips For reasons of safety it Is also recommended that users not use the contact heart rate feature while running and instead use the telemetry chest belt method Calluses and hand lotion act as an insulating layer to reduce the signal strength Also the EKG signal generated by some individuals is not strong enough to be detected by the sensors These individuals should opt for the telemetry method of heart rate monitoring Contact heart rate input signals are acquired only during contact between your hands and the stainless steel sensors on the handrails To use the contact heart rate feature place your hands around the handles so that your hands touch both the top and the bottom of the sensors After the initial contact heart rate signal is detected the controller will enter a validation phase requiring a good heart beat signal within 10 to 15 seconds or until the system acquires a valid signal During the validation phase the display will not recognize telemetry heart rate signals If during exercise the heart rate displayed is erratic it may be helpful to remove your hands from the handles wipe them and place them back on the handles JNIGOLINOW J1Vd 9 SNTILA
14. would be the approximate maximum heart rate for a 40 year old user 180 x 75 135 135 Beats per minute would be the heart rate of a 40 year old user exercising at 7596 of their max See the Heart Training programs for more information Distance Provides a cumulative total of the equivalent distance in miles or kilometers if your display is set to metric units you have traveled Calories Provides a current total of the number of calories burned during a workout Note this number is only an approximation as a user s caloric expenditure will vary significantly based on a persons age gender weight and metabolism Calories Hour Provides the rate at which calories are burned per hour at the current speed and incline D 11 12 04 3 30 15 PM T7 16 18 OM indd 9 D TREADMILL DISPLAY DEFINITIONS Strides Per Minute Your strides per minute can be an extremely valuable tool to measure the length of your stride and consistency of your stride rate In general as your speed increases your stride rate increases as your legs are moving faster Speed and Strides Per Minute are not however directly connected There are several philosophies on the optimal stride rate depending on your walking running speed as well as your leg length In general a lower stride rate equals fewer strides for a given speed resulting in greater running efficiency Also important is to maintain a consistent stride rate for the entire w
15. CHANGING THE GAME IN HEALTH AND FITNESS NAUTILUS Model 17 16 amp 17 18 Nautilus Pro Series Treadmills Owner s Manual B r D 9 Model T7 16 Model T7 18 T7 16 18 OM indd 1 11 12 04 3 28 47 PM INTRODUCTION NAUTILUS T7 16 18 OM indd 2 INTRODUCTION Thank you for purchasing your Nautilus Pro Series treadmill For more than 30 years Nautilus has been producing the world s finest fitness equipment used in health clubs and homes around the globe We hope this product meets your every expectation and is a valuable tool on the road to accomplishing all your fitness goals Please carefully read through this manual to familiarize yourself with the operation of your new Nautilus treadmill Doing so will help to ensure you get the most use out of your treadmill and enjoy safe and enjoyable workouts in the many miles ahead Nautilus 1886 Prairie Way Louisville CO 80027 800 864 1270 Fax 800 898 9410 nautilus com TABLE OF CONTENTS safety Requirements Installation amp Operation Plugging In Your Treadmill Turning On the Power Understanding the Display and Controls Magnetic Safety Stop Cord Getting Started Guidelines For Getting On and Off the Treadmill Heart Rate Monitoring Telemetry Heart Rate Maintaining the Transmitter Belt Contact Heart Rate 77 18 Model Only Heart rate Monitoring Treadmill Display Definitions a C OD A Jm RO N N
16. P will cause the displays to light up and the treadmill to enter Standby Mode Unit will return to Sleep Mode after 30 minutes of inactivity Be sure to turn treadmill off when not in use Pressing STOP while in Standby mode brings unit to Sleep mode but does not turn off power Power Switch Understanding the Display and Controls The treadmill display is a computerized panel used to operate the treadmill and see all workout data and operational status You should familiarize yourself with the operation of the treadmill and the location of all keys before beginning use T7 16 18 OM indd 2 D 1142 04 3 29 27 PM INSTALLATION amp OPERATION Treadmill Magnetic Safety Stop Cord IM PO RTANT The emergency stop cord should always be in use while on your treadmill NOILWdid0 The magnetically activated key is located on the bottom of the display as shown This magnetic key is an emergency shut off and will abruptly stop the walking belt should you fall down while using the Emergency treadmill Removing this magnetic key while not in aaa agnet use will prevent children or unwanted users from s SNTILAWN operating the treadmill Safety Cord Deactivation While we recommend using the Safety Stop Cord more experienced users may find they prefer to use the treadmill without this cord in place To deactivate the Safety Stop Cord and permit unrestricted access of the treadmill follow the steps belo
17. T ROC SuperSoft are either registered trademarks of trademarks of Nautilus Inc 1886 Prairie Way Louisville CO 80027 1 800 864 1270 www nautilus com PN 41223 11 04 T7 16 18 OM indd 42 11 12 04 3 34 11
18. WN 11 12 04 3 30 14 PM DISPLAY DEFINITIONS NAUTILUS T7 16 18 OM indd 8 TREADMILL DISPLAY DEFINITIONS The following describes the display functions and specifications on the Pro Series treadmills Incline The treadmill incline is displayed as a percentage of elevation The Pro Series treadmill has an incline range of 0 to 15 Time The selected workout time is displayed in the center of the upper display window In the Time Based workouts the timer will count down to 0 00 from the preset time you have selected In Distance based programs HRC Weight Loss and HRC Cardio the timer will count up The timer will also count up if QUICK START is pressed without selecting a workout program Speed The treadmill speed is displayed in miles per hour or kilometers per hour The Pro Series T7 18 and T7 16 treadmills have a speed operation range of 0 5 mph to 12 mph 0 8 kph to 19 2 kph For safety reasons you may also limit the maximum speed in the Management Menu Heart Rate Current heart rate is displayed in beats per minute Percentage of Maximum Heart Rate An approximation of maximal heart rate Is calculated by subtracting the users age from 220 Percentage of maximum e heart rate will only be shown in HRC programs or when a program has been selected through the My Nautilus Menu since these are the only times the user s age Is known Example 220 40 age 180 180 Beats per minute
19. added variety you create and store your personal workouts Note These programs can only be accessed from the My Nautilus menu Heart Rate Control Programs These programs use your heart rate to automatically regulate your workout intensity Note Your heart rate chest strap must be worn to perform these workout programs T7 16 18 14 D 11 12 04 3 31 13 T7 16 18 OM indd 15 D GOAL PROGRAMS Time Goal Program Setup Use the following steps to select this program 1 2 Press the ENTER Key while in Standby Mode Enter your weight using the SPEED UP DOWN Keys or the numeric keypad and press the ENTER Key to confirm TIME GOAL will be the first program displayed Press ENTER to confirm selection Enter in your desired workout time using the SPEED UP DOWN Keys or numeric keypad and press the ENTER Key to confirm PRESS START will be shown and the upcoming speed and grade will be shown in their respective displays Press the QUICK START key to begin your workout The time will countdown from your preset time During operation a 1 4 mile km track will appear in the dot matrix Inside that track you will see a 1 4 mile km lap counter on the upper line and your 1 4 mile km split time on the lower line This will also display your mile or kilometer split time with each completed mile km Distance Goal Program Setup Use the following steps to select this program 1 2
20. arget heart rate for of age maximum heartrate fora fora 40 year old user in the a 40 year old user in the Work 40 year old user Rest Intervals of this program Intervals of this program Speed Program Set Up 1 Press the ENTER Key while in Standby Mode 2 Enter your body weight using the SPEED UP DOWN Keys or the numeric keypad and press the ENTER Key to confirm 3 Press the SPEED UP DOWN Keys to select the INTERVAL HR SPD program and press the ENTER 8 Key to confirm 4 You will be prompted to enter in your age Enter your age using the SPEED UP DOWN Keys or the numeric keypad and press the ENTER Key to confirm 5 You will be prompted to enter in a Resttarget heart rate 6596 of your maximum heart rate will be shown You can accept this number by pressing the ENTER Key or you can adjust this number up or down using the SPEED UP DOWN Keys or the 9 numeric keypad and pressing ENTER to confirm 6 You will be prompted to enter in a Work target heart rate 8096 of your maximum heart rate will be shown You can accept this number by pressing time that you will be kept at your Work Heart Rate You can accept this number by pressing the ENTER Key or you can adjust this number up or down using the SPEED UP DOWN Keys and pressing ENTER to confirm Work Time can be adjusted in 30 second increments You will prompted to enter in a workout time Enter in your desired workout time using the SPEED UP DOWN Keys or numeric key
21. art rate is not being displayed try the following e Move closer to the display e Tighten the elastic band on the chest belt e Adjust the belt higher or lower on your chest e Remoisten the electrodes e Test your chest strap with a machine that you know is working or with a heart rate watch that you know is working D 11 12 04 3 29 56 T7 16 18 OM indd 7 D HEART RATE MONITORING Maintaining the Transmitter Belt Clean the chest belt regularly with mild soap and water then dry thoroughly residual sweat and moisture keeps the transmitter active and will drain the battery in the transmitter Do not use abrasives or chemicals such as steel wool or alcohol for cleaning as they can damage the electrodes permanently The supplied chest belts use a sealed battery and are non replaceable Batteries in a chest belt will last on average for 1500 2000 hours of use Replacement belts can be purchased from an Authorized Nautilus Fitness Retailer Contact Heart Rate T7 18 model only Through the use of stainless steel sensors built into the handle bar and using sophisticated software heart rate can be checked at any time during a workout As with the wireless telemetry chest belt the heart rate is shown on the display in the same manor The contact heart rate system s ability to detect a heart rate signal is influenced by several factors Movement of the muscles of the upper body produces an electrical signal that
22. at 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 food 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 cardiovascular intensity is to pay close attention to how you are feeling when you workout Most individuals 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 e Fasy e Warm up Cool down Challenging but comfortable e Steady endurance pace e Challenging and slightly uncomfortable Race Borderline out of breath e Breathless e Not maximum but winded Can t keep the pace for very long T7 16 18 32 D 11 12 04 3 33 07 PM EXERCISE amp FITNESS GUIDELINES 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
23. ber can create and store three custom programs Selecting a Custom Program 1 Press the MY NAUTILUS key during Standby Mode to scroll through the My Nautilus profiles until the desired name is displayed and press the ENTER key to confirm Use the SPEED UP DOWN Keys to select NEW WORKOUT and press ENTER to confirm selection Use the SPEED UP DOWN Keys to select a default or previously entered custom program CUSTOM ONE CUSTOM TWO or CUSTOM THREE Press START to select a program You will be prompted to enter in a workout time Enter in your desired workout time using the SPEED UP DOWN Keys or numeric keypad and press the ENTER Key to confirm PRESS START will be shown and the upcoming speed and grade will be shown in their respective displays Press the QUICK START key to begin your workout The time will countdown from your preset time The dot matrix area of the display will show the actual course profile of the selected custom program The taller the column the higher the incline for that interval The flashing column shows your current interval Creating a Custom Program 1 Press the MY NAUTILUS key during Standby mode to scroll through the My Nautilus profiles until the desired name is displayed and press the ENTER Key to confirm Use the SPEED UP DOWN Keys to select NEW WORKOUT and press the ENTER Key to confirm selection Use the SPEED UP DOWN Keys to select a default or previo
24. 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 avoid This is especially convenient if you have children at home It couldn t be easier SAINITAGIND SSANLI SNTILAWN 11 12 04 3 32 10 PM FITNESS GUIDELINES NAUTILUS T7 16 18 OM indd 28 EXERCISE amp FITNESS GUIDELINES 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 difficultto 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 exercise program be sure to ask your doctor before beginning any exercise program Especially if you are over 30 have
25. d should not be viewed as a medical recommendation Heart Rate Training Workouts The Heart Rate Control programs are designed to monitor your heart rate and automatically adjust the workout intensity to keep you at a specific heart rate This is done by changing the treadmill s incline or in some cases speed Interval HR Speed Your heart rate transmitter belt must always be worn while using any of the heart rate control programs Heart Rate Control Program Overview e HRC Weight Loss HRC Cardio Interval HR Grad Interval HR Spd T7_16 18_OM indd 19 A beginning or recovery heart rate control program that keeps you at 6596 of your maximum heart rate A moderate to advanced heart rate control program that keeps you at 8096 of your maximum heart rate This program allows you to set up your WORK and RECOVERY times Speed is manual controlled incline grade is used to adjust your heart rate This program allows you to set up your WORK and RECOVERY times Incline is manual controlled speed is used to adjust your heart rate SI EBENE SNTILAWN 11 12 04 3 31 32 PM C nAurnuus HRC WEIGHT LOSS PROGRAM HRC Weight Loss 65 MHR Program Set Up This program is designed to keep you exercising at 6596 of your maximum heart rate Your maximum heart rate is an approximation and Is determined F by subtracting your age from 220 T Example E _ 220 40 180 180 x 65 117
26. e their pace A serious thigh burner with two steep hills and gradual speed increase A perfect program for hikers cyclists and skiers An advanced program where you run four progressively larger hills Designed for athletes or serious fitness enthusiasts or anyone looking for a challenge 5 You will be prompted to enter in a workout time Enter in your desired workout time using the SPEED UP DOWN Keys or numeric keypad and press the ENTER Key to confirm 6 PRESS START will be shown and the upcoming speed and grade will be shown in their respective displays Press the QUICK START Key to begin your workout The time will countdown from your preset time The dot matrix area of the display will show the actual course profile of the selected exercise program The taller the column the higher the incline or speed for Speed Intervals program for that interval The flashing column shows your current interval SINVd90dd IVWAGALNI SNTILAWN 11 12 04 3 31 26 PM DISTANCE PROGRAMS NAUTILUS T7_16 18_OM indd 18 OJ nautnus DISTANCE BASED PROGRAMS Bolder Boulder 10K Half Marathon amp Marathon Distance Based Workouts These programs are a set distance the faster you decide to exercise the quicker your workout 5 kilometer run 3 1 miles filled with moderately challenging hills Try to top your personal best One of the 10 largest road races in the world attracting over 50 000 runners
27. e values are from last workout run total values and fastest Workout History cannot mile are from all workouts run These statistics will be scanned for 4 seconds be stored unless you have each in a continuous loop Pressing SPEED UP DOWN keys will cause these statistics to stop scanning and will allow the selection of any statistic Pressing ENTER will return to LAST WORKOUT menu selection Unit will return to Standby mode after 3 minutes of inactivity selected your profile from the My Nautilus menu B r e 9 at the beginning of each workout When selecting My Nautilus Profile Updates Age or Weight Change NEW WORKOUT from My Nautilus menu and To update your My Nautilus profile if your age or weight has changed follow setting up programs you the steps below g up prog y will not be prompted to 1 Press the MY NAUTILUS Key during Standby Mode to scroll through the enter weight or age My Nautilus profiles until your name is displayed if applicable 2 Press and hold the ENTER key for 3 seconds The words CHANGE NAME and NO will appear in the display 3 If your name is displayed correctly press the ENTER Key to confirm 4 You may now update your weight and or age using the SPEED UP DOWN keys or the numeric keypad and pressing ENTER to confirm 5 Your My Nautilus profile has been updated Erasing your My Nautilus Profile and Workout History 1 Press the MY NAUTILUS key dur
28. eight loss Additionally try not to view exercise as punishment Look at it as an investment in your health If you don 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 continue 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 facility 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 Your home fitness equipment and gym is worth i
29. erate 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 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 itfor very long or very intensely For example you might try using your Nautilus 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 pumping for some period of time every day 11 12 04 3 32 30 PM T7 16 18 OM indd 29 D EXERCISE amp FITNESS GUIDELINES Muscular Strength is training your muscles to remain strong using resistance such as dumbbells elastic tubing or your body weight In the past decade we have learned that building or maintaining muscular strength Is ex
30. h Carries a Separate consumer warranty of the parts supplier schools hotels and hospitals 3 Users weighting more than 400 pounds misuse neglect abuse improper assembly improper maintenance or failure follow instructions or warnings in Owner s Manual 5 Use of product in a manner or environment for which it was not designed Limitations of merchantability or fitness for a particular purpose Nautilus shall in no event be liable for incidental or consequential losses damages or T7 16 18 OM indd 40 All Nautilus exercise products are warranted to the retail purchaser to be free from defects in materials void any warranty coverage set forth by Nautilus All other mechanical and electrical parts 10 Years What this warranty does not cover 2 Use in commercial setting such as health clubs 4 Any damage failure or loss caused by accident The foregoing warranties are in lieu of and exclude all other warranties not expressly set forth herein whether expressed or implied by operation of law or otherwise including but not limited to warranties expenses in connection with its exercise products Nautilus liability hereunder is expressly limited to the replacement of goods not complying with this warranty or at Nautilus election to the replacement amount of the purchase price of the exercise product in question Some states do not permit the exclusion or limitation of implied warranties or i
31. he workout T7 16 18 20 D 11 12 04 3 31 35 PM HRC CARDIO PROGRAM HRC Cardio 80 MHR Program Set Up z J This program is designed to keep you exercising at 8096 of your maximum z heart rate Your maximum heart rate is an approximation and is determined by subtracting your age from 220 gt 7 Example er 220 40 180 180 x 80 144 gt TET 180 beats per minute would be the 144 beats per minute would be the m approximate maximum heart rate for a default target heart rate for a c 40 year old user 40 year old user in this program 9 1 Press the ENTER Key while Standby Mode 2 Enter your body weight using the SPEED UP DOWN Keys or the numeric keypad and press the ENTER Key to confirm 3 Press the SPEED UP DOWN Keys to select the HRC CARDIO program and press the ENTER Key to confirm 4 You will be prompted to enter in your age Enter your age using the SPEED UP DOWN Keys or the numeric keypad and press the ENTER Key to confirm 5 You will be prompted to enter in a target heart rate Your approximate target heart rate will be shown You can accept this number by pressing the ENTER Key or you can adjust this number up or down using the SPEED UP DOWN Keys or the numeric keypad and pressing ENTER to confirm 6 PRESS START will be shown and the upcoming speed and grade will be shown in their respective displays Press the QUICK START key to begin your workout The time will count up fr
32. health problems 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 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 itin 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 living a healthier lifestyle by exercising several times per week at home can help you stay on track Set goals Setting goals can be helpful in keeping you motivated but remember to keep them realistic Short term and lo
33. imum speed and incline 2 Increase speed to 5 mph and make the following adjustment a If the belt moves to the right turn the right tension bolt 4 turn clockwise b If the belt moves to the left turn the left tension bolt turn clockwise 3 After making an initial adjustment run the treadmill for five minutes and observe how the belt tracks If the belt continues to move away from the center adjust the appropriate side as in Step 2 until properly centered IM PO RIANT Do not over tighten walking belt The belt need only be tight enough to prevent it from slipping during use Excessive belt tension Will decrease belt life and can damage the treadmill rollers and drive system Belt Replacement If the walking belt becomes worn from heavy usage it may need to be replaced Call an Authorized Nautilus Fitness Retailer to obtain service Moving and Storage of Treadmill M PO RTANT Treadmill is extremely heavy and awkward and requires two people to safely move 1 Setthe treadmill to maximum incline 2 To avoid electrical shock turn off the power switch on the treadmill then remove the treadmill power cord from the power source before moving the treadmill WARNING sons as me TREADMILL IS PLUGGED INTO A POWERED OUTLET AND THE TREADMILL CIRCUIT BREAKER IS ON THE UNIT IS RECEIVING POWER EVEN IF THE DISPLAY IS TURNED OFF 3 Together lift the rear of the treadmill then roll it t
34. in question 7 avoid potential safety and electrical problems replace with manufacturers specified parts only 8 This equipment is classified Class Type B ordinary equipment Not protected against fluid ingress Rated for continuous operation Do not operate this equipment in the presence of flammable anesthetic mixtures 9 Do not let liquid enter the controller If it does the controller must be inspected and tested for safety by an approved technician before it can be used again 10 Increased risk due to leakage current can result if this equipment is not grounded properly 11 The treadmill must be on an appropriate dedicated electrical circuit Nothing else should be connected to the circuit 12 Do not stand on treadmill hood or front trim cover 13 Close supervision is necessary whenever the machine is used by or near children invalids or disabled persons Failure to follow the conditions set forth below shall limit to the extent allowed by law Nautilus Inc responsibility for the safety reliability and performance of this equipment e The operator manual must be read in full by each owner and trainer before the product is first used Each user must be instructed in the proper use of the treadmill and Its accessories Do not remove the treadmill hood dangerous voltages are present Components are serviceable only by qualified service personnel e The electrical wiring within the treadmill sett
35. ing Standby Mode to scroll through the My Nautilus profiles until your name is displayed 2 Press and hold the SPEED UP and SPEED DOWN keys simultaneously The words ERASE USER and YES will appear on the displays 3 Pressing SPEED UP DOWN will toggle the selection from YES to NO To erase a user profile and all stored data select YES and press ENTER to confirm Note this permanently erases all workout history and custom programs for this profile T7 16 18 13 D 11 12 04 3 30 57 PM PROGRAM OVERVIEW amp SETUP Program Overview Time or Distance Goal The Pro Series treadmills These are manually operated programs in which you have complete control over have a wide variety of your speed and incline a Time Based Programs with a great amount of flexibility to allow anyone These are programs in which you determine your desired workout time and the PROGRAM MENU of any fitness level to programs 24 workout segments are equally divide by this time easily use The program Interval Training Programs menu is comprised of six different categories of These programs are also time based but with greater variation in speed and higher inclines These programs will be a bit more challenging NAUTILUS programs detailed here Distance Based Programs These programs have a predetermined distance allowing you to increase or decrease your workout time depending on your speed Custom Workouts For
36. ing and the electrical installation of the treadmill must comply with the applicable local or provincial requirements e The equipment must be used in accordance with the instructions for use e For further information or instruction on use maintenance or specifications please contact your Authorized Nautilus Retail Outlet SLNAWAdINOAY ALAIVS SNTILAWN 11 12 04 3 29 17 PM INSTALLATION amp OPERATION Treadmill Power Plug Receptacles The Pro Series treadmills have two power plug receptacles allowing you plug in the treadmill from the front or the rear of the machine The rear power cord receptacle located underneath the right side of the side rail should be used if the treadmill is going to be placed in the center of the room facing away from the INSTALLATION wall The front power cord receptacle located on the front side of the motor pan can be used if the treadmill is placed facing a wall or parallel to a wall Attach power cord here if your treadmill will be facing a wall or will be parallel to a wall NAUTILUS Attach power cord here if your treadmill Will face away from the wall Turning on the Power After you have determined which end of the treadmill to plug in the treadmill can be turned on by moving the power switch located at the front of the treadmill to the ON position The unit will be in Sleep Mode all displays will be blank Pressing any key except STO
37. lay shows the actual course profile of the selected exercise program The taller the column the higher the incline and or speed for that interval The flashing column shows your current interval SNOILINISAG AV1dSIG SNTILAWN 11 12 04 3 30 16 PM KEY FUNCTIONS NAUTILUS T7_16 18_OM indd 10 Quick Start Key This key starts the walking belt with a gradual increase to the default start speed of the workout program selected You can also use this key to Quick Start a workout session This allows you to bypass entering in information and simply starts the treadmill belt at a speed of 0 5 mph Stop Key During a workout pressing the STOP Key once will stop the walking belt and bring the treadmill to the Pause Mode This allows you to interrupt your workout to answer a phone get a drink of water etc Pressing the START Key twice will resume your workout If the STOP Key is pressed twice all workout data will be erased and treadmill will return to the Standby Mode Pressing the STOP Key a third time will turn off all displays and treadmill will return to Sleep Mode Numeric Keypad 0 9 During program setup this keypad allows you to quickly enter requested information such as time age max speed weight and heart rate During a the workout the numbers are used to enter the desired speed as opposed to pressing the SPEED UP and SPEED DOWN Keys For example to go to 4 5 mph you simply press the 4 key 5
38. listed below OFFICES IN THE UNITED STATES CORPORATE HEADOUARTERS Nautilus 1886 Prairie Way Louisville CO 80027 Phone 800 864 1270 Fax 800 898 9410 E mail customerservice Qnautilus com INTERNATIONAL OFFICES For technical assistance and a list of distributors in your area please call or fax one of the following numbers INTERNATIONAL CUSTOMER SERVICE NORTH AMERICA OFFICE Nautilus Health amp Fitness Group 1886 Prairie Way Louisville CO 80027 Tel 800 864 1270 x1603 or 1658 Fax 303 402 4817 GERMANY OFFICE Nautilus Health amp Fitness Group GmbH Tel 02204 61027 Fax 02204 62890 ITALY OFFICE Nautilus Health amp Fitness Group Italy s r l Tel 031 51 10 86 Fax 031 34 24 97 T7 16 18 OM indd 41 TECHNICAL SERVICE Nautilus 10757 East Ute Street Tulsa OK 74116 Phone 800 864 1270 Fax 800 764 7380 E mail customerservice nautilus com EUROPE HEADQUARTERS Nautilus Health amp Fitness Group International S A Rue Jean ProuvE 6 1762 Givisiez Switzerland Tel 41 26 460 77 77 Fax 41 26 460 77 70 U K OFFICE Nautilus Health amp Fitness Group UK Ltd Tel 01 908 267 345 Fax 01 908 267 346 NOILVINYOINI LOVLNOOD SNTILAWN 11 12 04 3 33 51 PM Model T7 16 Model T7 18 CnuAuruUS 02004 Nautilus Inc All rights reserved Nautilus the Nautilus Logo My Nautilus StairMaster SelectTech Changing the Game in Health and Fitness REAC
39. n Adjustment WARN N G SECURE LONG HAIR AND LOOSE CLOTHING BEFORE WORKING NEAR THE TREADMILL WALKING SURFACE OR PULLEYS As the treadmill s walking belt stretches through use Iit will become necessary to adjust tension on the belt This often occurs within the first few months of use Adjust the belt tension whenever the belt slips or moves unsteadily during operation The belt tension is adjusted by moving the rear roller of the treadmill back to reduce slack This is accomplished by turning the adjustment bolts located on the back of the treadmill IM PO RIANT Do not over tighten walking belt The belt need only be tight enough to prevent it from slipping during use Excessive belt tension will decrease belt life and can damage the treadmill rollers and drive system Adjustment Bolts k 1 Using a inch socket turn the left and right adjusting bolts clockwise turn Use care to make each adjustment equal to ensure proper belt alignment JINVNILNIVIN SNTILAWN 11 12 04 3 33 41 PM MAINTENANCE NAUTILUS T7 16 18 OM indd 38 Test the belt by running on the belt at about 4 MPH Hold the handrail lightly and resist the belt movement with your feet If walking belt slips repeat step 1 Walking Belt Tracking Adjustment Perform this procedure whenever the belt moves to one side or the other Stay off the belt when adjusting the tracking 1 Startthe treadmill at min
40. ncidental or consequential damages so the preceding limitations and exclusions may not apply to you Procedures Warranty service will in most cases be performed by an authorized Nautilus Fitness Dealer or Service Technician The original purchaser must provide proof of purchase Service calls and or transportation to and from the Nautilus Dealer is the responsibility of the purchaser 1 Nautilus will have the option to repair or replace any exercise product which requires 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 Nautilus is not responsible for dealer labor charges for the component changeovers completed after the labor related warranty period stated herein 4 f you electto repair an exercise product or part your self using the services of someone other than an authorized Nautilus Fitness Dealer or Service Technician 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 11 12 04 3 33 50 PM CONTACTING NAUTILUS Important Phone Numbers If you need assistance please have both the serial number of your machine and the date of purchase available when you contact the appropriate Nautilus office
41. ncline Motor itself may not be able to respond T7 16 18 OM indd 39 SPEED 1 The LED flashes with every turn of the front roller showing the front roller movement sensor is functioning correctly Lack of flashing would indicate a simple cable sensor or positioning problem SPEED 2 CONTROL PWM The LED s intensity is directly related to speed the faster the treadmill Is commanded to go the brighter the LED s output For example if no intensity increase were seen with an increasing speed request display it would indicate the Motor Control assembly is not receiving the speed control signal This is not the actual motor drive control signal but the console generated Target Speed value IN USE This is a relay control signal that indicates that the high voltage power has been applied to the belt drive circuitry Illumination of this LED indicates the Motor Control assembly has received the belt start command and is attempting to apply power to the switching control circuitry JNILOOHSITENOdL SNTILAWN 11 12 04 3 33 49 PM 24 NAUTILUS WARRANTY and workmanship Warranty coverage valid to the Original purchaser only and proof of the purchase will be required Any product sold or placed in an application not recommended by Nautilus will WARRANTY warranty policies and procedures Time Period Frame 30 Years NAUTILUS Labor 1 Year 1 Any component on original equipment whic
42. ng 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 D 11 12 04 3 32 24 PM EXERCISE amp FITNESS GUIDELINES 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 However we have learned that two other components of fitness are just as important These other two components are muscle strength and flexibility So SAINITAGIND SSANLI 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 components SNTILAWN 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 For many years it was suggested that moderate level cardiovascular activity activities that make you sweat and breathe and a mod
43. nplug the external power supply from the electrical outlet before cleaning maintaining or repairing WARNING To reduce the risk of burns electric shock or injury to persons Read this manual in full before operating the treadmill Failure to follow these guidelines can produce a serious or possibly fatal electrical shock hazard or other serious injury Consult a qualified electrician as required 1 The controller Stop Key does not turn off the electrical current to the treadmill The treadmill continues to draw power even when the controller is off To avoid electric shock do not remove treadmill hood or place hands beneath the treadmill while the treadmill is plugged into a power source 2 Donotstartthe treadmill when someone else is standing on the belt 3 Keep speed and incline at the lowest settings when someone is getting on and off the treadmill 4 Keep the area underneath and around the treadmill clear 5 Never position the treadmill with the back WARNING end direction of belt travel facing a wall or any other objects such as furniture or other pieces of fitness equipment Failure to do so can prevent safe exit of the treadmill in an emergency situation such as falling Allow T7 16 18 1 a minimum of four feet behind the treadmill and any objects 6 Before each use of this equipment check the power receptacle for signs of damage Do not operate the equipment if the integrity of this item Is
44. o the new site using the wheels on the front of the treadmill When storing for prolonged periods cover the treadmill with a dust cover Do not store in damp areas Do not store the treadmill on its end as it could fall on someone Using After Storage Period Before using the treadmill again after moving or storage check the power cord and all attachments to be sure they are undamaged and securely connected then test the system for proper operation 11 12 04 3 33 48 PM TROUBLESHOOTING Troubleshooting If you experience any operational problem with your treadmill cycle the power by turning the circuit breaker off and then back on this may eliminate the fault Treadmill Data Center The Data Center is a row of LED lights on the top of the motor cover that will allow you troubleshoot common problems on your treadmill Below are the functions of the Data Center lights INCLINE UP LED This signal indication is taken directly from the command relay that engages the Incline Up motor windings No indication during a commanded movement would indicate the Control Board is not sending the commanded voltage to the Incline Motor INCLINE DOWN LED Similarly to the Incline Up LED this signal indication is taken directly from the command relay that engages the Incline Down motor windings Indication during a commanded movement would indicate the Control Board is receiving a command to move but without actual movement the I
45. om 0 7 Adjust your speed to a comfortable warm up pace As you approach your target heart rate the treadmill will automatically begin to adjust the incline to keep you in your target heart rate range Pressing the INCLINE UP DOWN keys will cause the target heart rate value to be shown in the Heart Rate display and may be used to modify this value at anytime during the workout T7 16 18 21 D 11 12 04 3 31 37 PM HRC PROGRAMS NAUTILUS T7 16 18 OM indd 22 Interval Heart Rate Control Incline Program Example This interval program adjusts the treadmill s incline up or down to raise and lower your heart rate in the time intervals and heart rates you determine The default heart rate values are 65 of maximum heart rate for the Rest Interval and 8096 of your maximum heart rate for your Work Interval Your maximum heart rate is an approximation and is determined by subtracting your age from 220 220 40 180 180 x 65 z 117 180 x 80 144 User is 180 beats per minute 117 beats per minute would 144 beats per minute would be would be the approximate bethedefaulttargetheartrate the default target heart rate for of age maximum heartrate fora fora 40 year old user in the a 40 year old user in the Work Incline Program Set Up Press the ENTER Key while in Standby Mode Enter your body weight using the SPEED UP DOWN Keys or the numeric keypad and press the ENTER Key to confirm
46. onfirm and advance 5 SAFETY CORD ON will now be shown in the display To turn this feature off press the SPEED UP Key The display will show SAFETY CORD OFF This will allow the treadmill to be used without the Safety Key in place Press the ENTER Key to confirm and advance IM PO RTANT If at any point the Safety Key is put back into place this will automatically reactivate this feature 16 18 OM indd 36 D UNITS ENGLISH will now be shown in the display Use the SPEED UP DOWN Keys to select between ENGLISH or METRIC units Press the ENTER Key to confirm and advance 77 18 Model Only Up LCD Contrast will now be shown in the display window Use the SPEED UP DOWN Keys to adjust the display contrast for the upper display window as needed Default value is 7 Press the ENTER Key to confirm and advance T7 18 Model Only Low LCD Contrast will now be shown in the display window Use the SPEED UP DOWN Keys to adjust the display contrast for the dot matrix window as needed Default value is 7 Press the ENTER Key to confirm and advance LANGUAGE ENGLISH will now be shown in the display Use the SPEED UP DOWN Keys to select English French German or Spanish languages e Press the ENTER Key to confirm and advance 10 Treadmill will now exit Management Menu Mode and return to the Standby Mode 11 12 04 3 33 35 PM MAINTENANCE Visually inspect and clean the treadmill regularly Daily
47. or more information e Contact heart rate T7 18 Model Only Sensors on the handgrip detect heart rate and display it on the controller Telemetry Heart Rate The telemetry heart rate monitoring system consists of the receiver located in the display and a transmitter belt worn across your chest The monitoring function is activated as soon as you strap on the chest belt and step within range of the receiver in the machine Two electrodes on the underside of the chest belt sense the heart rate signal and send It to the receiver On the 17 18 the heart symbol on the display pulses to indicate that the display Is receiving e a valid signal On the T7 16 the far right decimal point in the Heart Rate Display pulses to indicate that the display is receiving a valid signal A microprocessor in the controller calculates the heart rate and shows it in beats per minute on the display Before you put the transmitter belt on wet the two electrode patches the grooved rectangles on the reverse side of the belt Secure the transmitter belt as high under the pectoral muscles chest as is comfortable The transmitter belt should fit snugly and comfortably and allow normal breathing After the initial heart rate signal is detected the display will enter a validation phase in which four good heart beat signals lasting four seconds are required before locking on telemetry heart rate signals for the duration of the workout session If your he
48. orkout Often as a user gets fatigued the begin taking shorter choppier strides Monitoring this number can help to improve your performance at any level Pace Displays the walking running pace in minutes per mile or minutes per kilometer This time displayed is the time it will take you to complete one mile at your current rate Pace is shown in the Time display for 4 seconds anytime speed is modified using the SPEED UP DOWN keys For speeds less than 0 7 mph Pace is displayed in the format 000 where Pace is expressed in minutes only no seconds For speeds greater than or equal to 0 7 mph Pace is displayed in the format 00 00 where Pace is expressed as minutes and seconds Watts During a workout this statistic displays the power output at the current speed and incline displayed in watts 746 watts 1 hp METs Gives you the relative energy cost of exercise MET stands for multiples of the resting metabolic rate While you are sitting quietly your body consumes oxygen atthe rate of about 3 5 milliliters per kilogram of body mass per minute When you exercise your body needs more oxygen in order to function For example exercising at 10 METs requires ten times the resting rate of oxygen consumption or about 35 milliliters per kilogram per minute During a workout this key shows the current MET level During the workout summary the average MET level is displayed Workout Profile The dot matrix area of the disp
49. out Pressing and holding the Scan Key for 2 seconds will turn the Scan feature back on Scan Keys T7 16 During the exercise program the Scan Keys are used to select between various displayed information When a workout is started all 3 scanning displays are in the Scan On Mode and the various exercise statistics Will scroll thru every few seconds Pressing the individual Scan Keys will select between the various displays and will lock on a specific readout The LED next to the Scan Key when lit indicates the scanning feature is on My Nautilus Key Pressing the My Nautilus Key while in Standby Mode brings you to the My Nautilus Member Menu The My Nautilus Key is then used to advance thru the My Nautilus Members Press the ENTER Key to confirm selection For detailed information and My Nautilus member profile creation refer to the My Nautilus section of the manual My Nautilus Key Pressing the My Nautilus Key while in Standby Mode brings you to the My Nautilus Member Menu The My Nautilus Key is then used to advance through the My Nautilus Members Press the ENTER Key to confirm selection For detailed information and My Nautilus member profile creation refer to the My Nautilus section of the manual SNOILINAA ADDI SNTILAWN 11 12 04 3 30 38 PM MY NAUTILUS NAUTILUS My Nautilus is a personal workout diary that records and tracks every workout Tracking all yo
50. ove backwards Lift it and repeat several times until comfortable with the treadmill speed 6 When walking comfortably on the treadmill let go of the handrail 7 While walking on the treadmill e Face forward Avoid looking down at the walking belt e Maintain speed by keeping a consistent distance from the handrail e Adjust the speed and incline as desired Hold the handrail as the speed and incline change 8 Before stepping off the treadmill place one hand on the handrail wait for the belt to stop then step off T7 16 18 OM indd 4 D 11 12 04 3 29 44 PM GETTING STARTED T rn A T N JJ r rn SNTILAWN T7 16 18 OM indd 5 D 11 12 04 3 29 51 PM HEART RATE MONITORING NAUTILUS T7 16 18 OM indd 6 The Telemetry e g Polar belt WARNING Pacemaker users should not use the telemetry transmitter without first consulting with their doctor HEART RATE MONITORING Heart rate monitoring helps you monitor your level of exertion by displaying your heart rate during exercise There are two methods of monitoring heart rate on the Pro Series treadmills e Telemetry e g Polare belt The wireless heart rate chest belt supplied with your treadmill transmits the heart beat signal to the receiver in the display The display shows the heart rate in beats per minute and uses the heart rate value in heart rate control mode See Programming Instructions f
51. pad and press the ENTER Key to confirm A 30 00 default time will be shown This is the total workout time that the HRC Interval program will run You can accept this number by pressing the ENTER Key or you can adjust this number up or down using the SPEED UP DOWN or INCLINE UP DOWN keys or the numeric keypad and pressing ENTER to confirm PRESS START will be shown and the upcoming speed and incline will be shown in their respective displays Press QUICK START key to begin The time will countdown from your preset workout time the ENTER Key or you can adjust this number up After each Rest and Work Interval the program or down using the SPEED UP DOWN Keys or the stores the Speed at the end of the Rest and Work numeric keypad and pressing ENTER to confirm interval portion Then when the workout moves to the 7 You will be prompted to enter in a Work time A next interval the program will automatically change 2 00 default time will be shown This is the interval your speed to the previously saved value for that T7 16 18 OM indd 23 D SI EBENE SNTILAWN 11 12 04 3 31 44 PM CUSTOM PROGRAMS o l lt T7 16 18 OM indd 24 OJ nautnus CUSTOM WORKOUT PROGRAMS interval Rest or Work Custom Workouts These programs allow you to create and store your own a custom course profile The Custom Program Menu can only be accessed through the My Nautilus menu Each My Nautilus mem
52. reset time The Just Your Speed program will not prompt to enter a max speed It will skip to workout time The dot matrix area of the display will show the actual course profile of the selected exercise program The taller the column the higher the incline and or speed for that interval The flashing column shows your current interval 11 12 04 3 31 23 PM INTERVAL TRAINING PROGRAMS Interval Training Programs Below is an outline of the various programs available Speed Intervals Hill Repeats Interval Training Program Set Up 1 Press the ENTER Key while in Standby Mode 2 Enter your weight using the SPEED UP DOWN Keys or the numeric keypad and press the ENTER e Key to confirm 3 Press the SPEED UP DOWN Keys to select the desired program and press ENTER to confirm selection 4 You will now be prompted to enter in a MAX SPEED This max speed is the fastest that you would like to go during this program All of the segments of the program are based on a percentage of this maximum speed so this in effect is your level adjustment You will likely need to experiment with this to find a level that you are comfortable with Press the SPEED UP DOWN Keys or the numeric keypad to select the desired max speed and press ENTER to confirm selection T7 16 18 OM indd 17 Provides a flat running course with progressively faster speed intervals Offers great speed work for runners and joggers looking to increas
53. selection 4 You will now be prompted to enter ina MAX SPEED This max speed is the fastest that you would like to go during this program All of the segments of the program are based on a percentage of this maximum speed so this in effect Is your level adjustment You will likely need to experiment with this to find a level that you are comfortable with Press the SPEED UP DOWN Keys or the numeric keypad to select the desired max speed and press ENTER to confirm selection 16 18 OM indd 16 D Time Based Programs Below is an outline of the various programs available An intermediate program with gradual incline changes and slow warm up and cool Beginning A great program for people just getting started or those days when a less Steady Pace Similar to Smooth Strolling but with a shorter warm up and cool down speed change The name says it all You are in complete control of your speed as you move through This program is designed to allow you to focus on a steady walking running pace with plenty of challenging hills This is an ideal weight management program 5 You will be prompted to enter in a workout time Enter in your desired workout time using the SPEED UP DOWN Keys numeric keypad and press the ENTER Key to confirm 6 PRESS START will be shown and the upcoming speed and incline will be shown in their respective displays Press the QUICK START key to begin your workout The time will countdown from your p
54. ss ENTER to confirm 6 Profile setup is complete This new name will now appear in the My Nautilus M member menu My Nautilus Operation After the My Nautilus profile has been created using the steps above simply press the MY NAUTILUS Key during Standby Mode to select the member name and press ENTER to confirm LAST WORKOUT will be shown on the display Use the SPEED UP DOWN Keys to select between LAST WORKOUT NEW WORKOUT and WORKOUT HISTORY Press ENTER to confirm selection My Nautilus Options LAST WORKOUT If you would like to repeat your last performed exercise workout Press the ENTER key then the START Key This will immediately bring you to the beginning of your last completed workout and you will bypass entering program data D 11 12 04 3 30 52 PM TENER NONE 003 e NEW WORKOUT This will bring you to the Program Set Up menu and allow you to select a new program for that day s workout Weight and age entry Will be skipped Entering program set up in this manner also allows you to IMPORTANT choose from 3 custom programs for each specific user You must first enter the gt ilii TM e WORKOUT HISTORY This allows you to review all your past workout data My Nautilus menu The display will automatically scroll through your total hours total workouts for workout data to be fastest mile average heart rate average speed average incline and total collected and stored miles Averag
55. successful You should ensure that you are consuming at least 1 200 Calories per day total A total weight loss of no more than 2 pounds 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 SAINITAGIND SSANLI SNTILAWN 11 12 04 3 32 51 PM EXERCISE amp FITNESS GUIDELINES 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 70 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 o l lt discovered th
56. tly uncomfortable Enter the heart rate e Race pace 75 85 e Borderline out of breath working in Zone 3 gt e Breathless Enter the heart rate e Not maximum but winded 85 90 HITS HR T REST e Can t keep the pace for very long working in Zone 4 gt T7 16 18 33 D 11 12 04 3 33 12 FITNESS GUIDELINES NAUTILUS T7 16 18 34 EXERCISE amp FITNESS GUIDELINES As you get in better shape the heart rate number you obtain for each zone Will get higher and higher 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 itis a good sign to take a break If you notice that numbers that are usually very challenging are one day fairly easy then itis 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 Beating The Dropout Odds The Surgeon General s Report on Physical Activity and Health summarizes a few main
57. tremely 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 FITNESS GUIDELINES 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 o l lt naturally 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 dont 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 exercises in the evening Or you can alternate strength exercises with cardio
58. ts 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 SAINITAGIND SSANLI SNTILAWN 11 12 04 3 33 34 PM Management Menu To access the Management Menu follow the steps below 1 Press and hold the SPEED UP and SPEED DOWN Keys for three seconds while in Standby Mode MANAGEMENT MENU 2 Treadmill is now in Management Menu Mode TOTAL HOURS will be shown on the display press the ENTER Key to advance 3 MAX SPEED will now be shown on the display and the treadmill s current maximum operating speed Will be displayed To change this max speed use the SPEED UP and SPEED DOWN Keys and press the ENTER Key to confirm Note The treadmill is preset from the factory to its highest operating speed This feature should be used if the treadmill is in an unsupervised area that a higher operating NAUTILUS speed could be unsafe 4 MAX TIME will now be shown on the display and the treadmill s current maximum workout time will be displayed The time can be adjusted up or down using the SPEED UP DOWN Keys if you wish to limit the maximum workout time Press the ENTER Key to c
59. ult time will be shown This is the total workout time that the HRC Interval program will run You can accept this number by pressing the ENTER Key or you can adjust this number up or down using the SPEED UP DOWN Keys or the numeric keypad and pressing ENTER to confirm 9 PRESS START will be shown and the upcoming speed and incline will be shown in their respective displays Press QUICK START key to begin The time will countdown from your preset workout time After each Rest and Work Interval the program stores the Incline at the end of the Rest and Work interval portion Then when the workout moves to the next interval the program will automatically change your incline to the previously saved value for that interval Rest or Work 11 12 04 3 31 41 INTERVAL HR SPD PROGRAM Interval Heart Rate Control Speed Program This interval program adjusts the speed faster or slower to raise and lower your heart rate in the time intervals and heart rates you determine The default heart rate values are 6596 of maximum heart rate for the Rest Interval and 8096 of your maximum heart rate for your Work Interval Your maximum heart rate is an approximation and is determined by subtracting your age from 220 Example 220 40 180 180 x 65 z 117 180 x 80 144 User is 180 beats per minute 117 beats per minute would 144 beats per minute would be Would be the approximate bethedefaulttargetheartrate the default t
60. ur crucial exercise data is essential to knowing where you are on the road to achieving your fitness goals My Nautilus will store up to five individual user s workout data including total workouts total hours total miles average speed and incline average heart rate and fastest mile times T7_16 18_OM indd 12 MY NAUTILUS SET UP AND OPERATION My Nautilus Member Set up To set up a personal My Nautilus profile complete the following steps 1 Press the MY NAUTILUS key during Standby mode to scroll through the menu of My Nautilus members If a profile has not been set up the names will be displayed as USER 1 USER 2 etc After selecting an open user slot press and hold the ENTER key for 3 seconds to begin set up CHANGE NAME and the word NO will appear on the display Use the SPEED UP DOWN Keys to select YES and press ENTER to confirm ENTER NAME will appear on the display Enter your name up to 16 characters using the SPEED UP DOWN Keys pressing ENTER to confirm each letter After your name is entered press and hold the ENTER key for 3 seconds to store name Hint You can also enter in numbers allowing you to create multiple menus for the same user For example you could create JOHN 1 and JOHN 2 for different workout tracking needs You will then be asked to input in your weight and age Enter this information using the SPEED UP DOWN keys or the numeric keypad and pre
61. usly entered custom program CUSTOM ONE CUSTOM TWO or CUSTOM THREE Press the ENTER Key to edit a program e 11 12 04 3 31 47 PM RESULTS SUMMARY 4 The first segment of the program will flash on the left side of the dot matrix Enter in your desired speed and incline for this first segment using the INCLINE UP DOWN or SPEED UP DOWN keys and press ENTER to confirm 5 Repeat this step for all 24 segments of the program 6 Custom Program set up is now complete This program can now be AUVININAS 5110539 selected from the program menu when selecting programs through the My Nautilus menu 7 To change any or all Custom Program segments repeat steps 1 thru 5 8 Any speed and or incline changes made during the running of a custom SNTILAWN program will be saved remembered at the end of that interval Results Mode Workout Summary At the completion of each workout the display will enter into the Results Mode The Results Mode will recap your workout and display the following workout data e Total Time e Total Distance e Total Calories e Fastest Mile km e Average Speed e Average Heart Rate e Vertical Feet Meters These statistics will be scanned for 4 seconds each in a continuous loop Pressing the SPEED UP DOWN Keys will cause these statistics to stop scanning and will allow the selection of any statistic shown above Unit will return to Standby Mode after 3 minutes T7 16 18 OM indd
62. vascular 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 everything you need to do with a simple pair of dumbbells or you can try the new Nautilus SelectTech dumbbells which provide you a wide variety of weight options in a revolutionary all in one dumbbell 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 T7 16 18 OM indd 30 D 1142 04 3 32 36 PM T7 16 18 OM indd 31 D EXERCISE amp FITNESS GUIDELINES morning Or maybe you enjoy it so much that you would be interested in trying the Nautilus yoga workout video You can even incorporate stretching into your strength training workouts by stretching the muscles you have used immediately 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
63. w 1 Press and hold the SPEED UP and SPEED DOWN Keys for three seconds while in Standby Mode The Management menu will be entered and Total Hours will be shown on the upper display 2 Press the ENTER Key until SAFETY CORD ON is displayed 3 Pressing the SPEED UP Key will change display to read SAFETY CORD OFF 4 Press the ENTER Key to save the new value and press STOP to exit Management Menu The Safety Cord feature is now deactivated M PO RIANT If at any time the safety key is put back in place Attach magnetic safety cord onto THE SAFETY CORD FEATURE REACTIVATES AUTOMATICALLY and must be SRON turned off again using the above steps T7 16 18 OM indd D 11 12 04 3 29 43 PM GETTING STARTED Guidelines For Getting On and Off the Treadmill Instruct each user in the following guidelines for getting on and off the treadmill 1 Magnetic safety cord should be in place on the display and should be securely clipped onto an area of clothing approximately waist high GETTING STARTED 2 The walking belt should be moving at minimum speed before the user steps onto the treadmill 3 Stand next to the treadmill and place both hands on the front handrail Straddle the walking belt or step onto the side of the deck Step onto the moving belt and begin walking NAUTILUS TI 5 Optional To get the feel of the moving belt place the foot nearest the treadmill on the walking belt and let it m

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