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Linksys WIP310 IP Phone User Manual

1. Obtain a complete physical examination from your medical doctor and enlist a health fitness professional s aid in developing an exercise program suitable for your current health status When working out for the first time use the MANUAL exercise program at the lower levels until you feel comfortable and capable of higher workloads The intensity and duration of your exercise program should always be subject to how you feel Never permit peer pressure to override your personal judgment while exercising Overweight or severely de conditioned individuals should be particularly cautious when using the machine for the first time Even though such individuals may not have histories of serious physical problems they may perceive the exercise to be far less intense than it really is resulting in the possibility of overexertion or injury Although all equipment manufactured by Nautilus Inc has been thoroughly inspected by the manufacturing facility prior to shipment proper installation and regular maintenance are required to ensure safety Maintenance is the sole responsibility of the owner SAFETY REOUIREMENTS SAVE THESE INSTRUCTIONS When using electrical eguipment 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
2. gt in materials and workmanship Warranty coverage Warranty service will in most cases be performed z valid to the original purchaser only and proof of the by an authorized Nautilus Fitness Dealer or Service a purchase will be required Any product sold or placed Technician The original purchaser must provide proof S in an application not recommended by Nautilus will of purchase Service calls and or transportation to void any warranty coverage set forth by Nautilus and from the Nautilus Dealer is the responsibility of warranty policies and procedures the purchaser Time Period 1 Nautilus will have the option to repair or replace gt 15 Years Frame and AC motor any exercise product which requires service 3 Years Mechanical and electrical parts f lt 2 Nautilus will replace any eguipmentframe that z 1 Year Labor is structurally defective with a new frame or 1 Year Wear items set replace the unit with a unit of equal value What this warranty does not cover 3 Nautilus is not responsible for dealer labor charges for the component changeovers completed after the labor related warranty period stated herein 1 Any damage failure or loss caused by accident misuse neglect abuse improper assembly improper maintenance or failure follow instructions or warnings in Owner s Manual r Sd gs in Owner s Manua 4 If you elect to repair an exercise product or part yourself using the services of someone othe
3. 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 Understanding the Display and Controls Power Switch 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 Limited Access Control Magnetic Safety Stop Limited access control lets you restrict treadmill use to authorized personnel It also lets you stop the treadmill in an emergency The magnetically activated control is located on the bottom of the display as shown The limited access control is deactivated on machines shipped from the factory Emergency TA Stop Magnet INSTALLATION 8 OPERATION Magnetic Safety Stop Activation To activate the limited access control and restrict access place the magnetic safety stop cord supplied with the treadmill in the designated area located below the display NOILVAJdO The magnet will activate the control If you remove the key the treadmill belt will stop and the controller will not respond to any key presses Accumulated values will remain on the display until you turn off the power or press Clear The console will display a message REPLACE MAGNET when you remove the magnetic key from its desi
4. Do you have a bone or joint problem that could be aggravated by the proposed physical activity 6 Has a doctor ever recommended medication for your blood pressure or a heart condition 7 Are you aware through your own experience or a doctor s advice of any other physical reason against your exercising without medical supervision Nautilus Sub maximal Fit Test The Nautilus Fit Test is a program that estimates maximal aerobic capacity based on heart rate response to sub maximal exercise The Nautilus branching protocol is a series of 3 minute stages of continuous exercise at increasing intensity The first stage is a warm up at approximately 4 METs The intensity of the remaining stages is based on the heart rate response to the warm up The test is designed to raise the steady state heart rate of the subject to at least 115 beats minute It is important to remember that two consecutive heart rate measurements must be obtained above 115 beats minute to predict VO2 max The test typically lasts from 6 to 15 minutes The test will MORE WORKOUTS FIT TEST PROGRAM terminate if the heart rate does not continue to rise from state to stage In the Nautilus protocol each work rate is performed for 3 minutes with heart rates recorded during the final 4 seconds of the second and third minutes of each stage If the heart rates are within 5 beats min then the heart rate during the last minute is plotted against the work rate and the program
5. ENTER at the display prompt without first typing data This will set up the console with the following default data e Weight 175 Ibs e Speed 2 0 mph in Fat Burner Calorie Burner or HR Zone Trainer 1 0 mph in Manual e Age HR Zone Trainer program only 40 years e Workout Time The default time in the programmed workouts and Quick Start is 20 minutes The Manual and HR Zone Trainer programs do not have a specified default time In this program the console timer will count up to the maximum time of 99 minutes Once you have selected a program follow the console prompts e ENTER BODY WEIGHT type in your body weight in pounds or kilograms if your console is set to metric units e ENTER SPEED type in your desired speed The 19 14 treadmill has a speed range of 0 5 mph 12 mph e ENTER TIME 5 99 select the workout duration in one minute increments from five to 99 any fitness level to use M3IA4JAO INVY90Ud SNILNVN maurus Quick START PROGRAM OUICK START PROGRAM NAUTILUS The Quick Start Program Provides an immediate start without having to enter any user information This program uses the standard default settings to calculate calories burned during a workout session To use the Quick Start program 1 Press the QUICK START key A message ENJOY WORKOUT is displayed the workout begins with exercise statistics accumulating 2 During the workout e Speed may be change
6. HR using the numeric keypad and press ENTER Or press ENTER to accept the default value The console will display WORK TARGET HR A suggested target heart rate will be displayed based on your age Press ENTER to accept the calculated target heart rate or enter a different target heart rate using the numeric keypad and then press ENTER Or press ENTER to accept the default value e The target heart rate selected by the console is based on age and is equal to 80 of your maximum heart rate which is calculated by the following equation Max HR 215 75 Age Target HR Max HR 8 If desired change the target heart rate at this point by using the numeric keypad to enter the new target heart rate and then press ENTER e Change to a new target heart rate that is between 100 and 180 beats per minute at any time during a workout by using the numeric keypad to enter the new target heart rate and then pressing ENTER The console will display ENTER WORK TIME This is the amount of time you want to exercise in the work target heart rate zone Entire desired work time using the numeric keypad and press ENTER Or press ENTER to accept the default value The console will then display REST TARGET HR A suggested target heart rate will be displayed based on your age Press ENTER to accept the calculated target heart rate or enter a different target heart rate using the numeric keypad and then
7. LBS or ENTER WEIGHT KG if in Metric mode Enter your weight using the numeric keypad and press ENTER Or press ENTER to accept the default value e Your weight is used to calculate the number of calories burned for each minute of exercise and the total number of calories burned for the exercise session 3 The console will display ENTER SPEED MPH or ENTER SPEED KMH if in Metric mode Enter the desired speed using the numeric keypad and press ENTER Or press ENTER to accept the default value 4 Next the console will display ENTER TIME 5 99 Enter the desired time and press ENTER Or press ENTER to select the default time If you press 0 then the timer will count up from 0 00 to the maximum time of 99 00 5 The console will display ENJOY WORKOUT and the timer will begin e Speed may be changed at any time during the workout by pressing the Speed UP key to increase the speed or the Speed DOWN key to decrease the speed Any changes to the speed will be displayed in the current flashing column The new speed will continue through the rest of the workout until changed using the Speed keys e Incline may be changed at any time during the workout by pressing the Incline UP key to increase the incline or the Incline DOWN key to decrease the incline Any changes to incline will be displayed in the current flashing column The new incline will continue through the rest of the workout u
8. advances to the next 3 minute stage The program continues for two to four stages until two steady state heart rates above 115 beats min are obtained in two consecutive stages The line generated from the plotted points is then extended to the age predicted maximal heart rate A corresponding maximal work rate and VO2max can then be calculated At the end of the 3rd minute of each stage if the heart rates at the end of the 2nd and 3rd minute are not within 5 beats min of each other then that work rate is maintained for an additional minute At the end of the 4th minute the heart rate is compared to the heart rate at the end of the 3rd minute Ifthe heart rates are within 5 beats min then the heart rate during the 4th minute is plotted against the work rate If the heart rate at the end of the 3rd and 4th minute are not within 5 beats min then the work rate is maintained for one more additional minute Ifthe heart rate at the end of the 4th and 5th minutes are within 5 beats min then the heart rate at the end of the 5th minute is plotted against the work rate If the heart rate at the end of the 4th and 5th minutes are not within 5 beats min then the test failed Once two consecutive heart rate measurements are obtained above 115 beats min range then the test ends successfully and the results are displayed Estimated maximum aerobic capacity is shown in ml kg min and METs Next the results are compared to normative values for others of the sa
9. and the scan feature will turn back on to scroll through the different statistics When in the Display Unlock mode the console will cycle through the following statistics in order Distance Calories Hour Watts METs Target Heart Rate Atthe completion of a workout the statistic averages are calculated based on the accumulation of data during the workout program Quick Start Key The Quick Start Key provides an immediate start to a workout session without having to provide any user information Stop Key Press the STOP Key any time you want to pause the workout program for up to one minute Press the STOP Key a second time or press 1 and the workout statistics will be displayed then the console will return to the SELECT WORKOUT prompt Numeric Keypad 0 9 The numeric keypad is located on the right side of the console During program setup this keypad allows you to quickly enter requested information such as time age intensity Speed or Incline weight and heart rate SNOILONNA Al OSMILNYN O NAUTILUS TREADMILL KEY FUNCTIONS N 2 La gt LLJ x NAUTILUS Enter The ENTER Key confirms workout selections and stores the information used by the console to calculate workout statistics Clear During data entry the CLEAR Key erases information from the console memory and backs up to the previous data entry prompt Incline Up amp Down Keys The treadmill i
10. 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 setting 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 For further information or instruction on use maintenance or specifications please contact your Authorized Nautilus Fitness Dealer or Service Technician SLNINI4INOJY ALAAVS ESMILNYVN Oo NAUTILUS INSTALLATION amp OPERATION Attach power cordihere if your Treadmill Power Plug Receptacles treadmill will be facing a wall z orain be parallel to awal The Commercial Series T19 14 Treadmill has two power plug receptacles allowing you to 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 wall The front power cord receptacle located on the 5 front side of the motor pan can be used if the treadmill is placed facing a wall or parallel to a wall A y Attach power cord here if your treadmill will A face away from the wall Turning On the Power
11. example you might try using a 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 SANI13GIN9 SSANLI4 OSMILNYN GP NAUTILUS EXERCISE amp FITNESS GUIDELINES FITNESS GUIDELINES NAUTILUS Muscular Strength is training your muscles to remain strong using resistance such as Nautilus strength machines dumbbells elastic tubing or your body weight In the past decade we have learned that building or maintaining 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 lose muscle mass as you
12. increase your chances of sticking to it If you have a buddy thatis 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 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 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 EXERCISE 8 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 in addition to having a strong heart and lungs we also need to be able t
13. option 2 There are five options to handle heart rate input signals Press the Speed UP and Speed DOWN keys to scroll through the options until you find the option that you want Press the ENTER key to select that option The options are as follows LOCKED INPUTS allows either telemetry or contact heart rate signals to be detected Once the console has detected a valid input signal it will lock out the opposite type of signal for the duration of the workout session For example if you start out using contact heart rate then you are limited to using only contact heart rate during your workout session even if the signal is lost while performing the workout and vice versa EITHER INPUT allows either telemetry or contact heart rate signals to be detected Does not lock out a particular input signal for the entire workout This option will detect either input signal during a workout session but only one at a time and only until the other signal terminates TELEMETRY ONLY locks out contact heart rate signals and will only detect telemetry signals HAND ONLY locks out telemetry signals and will only detect contact heart rate signals BOTH HR OFF turns off the ability to detect any heart rate signal Used in rare situations where there is excessive interference with the heart rate signals e During workouts where heart rate is necessary such as the HR Zone Trainer and the Fitness Test the console will pi
14. or until the system acquires a valid signal During the validation phase the controller will not recognize telemetry heart rate signals The controller will display a heart icon 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 In all programs the heart rate is shown automatically in the display window the first time the sensors are touched DNIHOLINOW JLV4 LUVIH OSMILNYVN Oo NAUTILUS HEART RATE PRIORITY HEART RATE PRIORITY NAUTILUS Both contact heart rate and telemetry e g Polar heart rate signal detection is available The default priority of heart rate input is LOCKED INPUT If a telemetry signal is detected first contact heart rate signals are inhibited from being detected throughout the rest of the workout session and vice versa Locked Non Locked Heart Rate Signal Options When the EITHER INPUT option is selected the heart rate source signal is not fixed during the workout session if the signal is lost either input will be valid If the LOCKED INPUTS option is selected then the heart rate source signal is locked on the first detected signal during the workout To set a heart rate signal input or to turn off the heart rate option all together perform the following steps 1 On the console keypad press Speed UP 3 2 At this point the screen will display HR INPUTS Press ENTER to select this
15. press ENTER Or press ENTER to acceptthe default value e The target heart rate selected by the console is based on age and is equal to 65 of your maximum heart rate which is calculated by the following equation Max HR 215 75 Age Target HR Max HR 65 If desired change the target heart rate at this point by using the numeric keypad to enter the new target heart rate and then press ENTER MORE WORKOUTS HR INTERVAL PROGRAM o The console will display ENTER REST TIME This is the amount of time you want to exercise in the rest target heart rate zone Enter desired rest time using the numeric keypad and press ENTER Or press ENTER to accept the default value The console will display ENTER SPEED MPH or ENTER SPEED KMH if in Metric mode Enter the desired speed using the numeric keypad and press ENTER Or press ENTER to accept the default value The console will display HR CONTROL MODE 1 SPEED 2 INCLINE Enter the desired form of HR Control by pressing 1 for SPEED or 2 for INCLINE Or press ENTER to accept the default value If contact HR is used then this message is skipped and Incline control will be automatically selected 12 The console will then display ENTER TIME Enter desired total workout time using the numeric keypad and press ENTER Or press ENTER to accept the default value 13 The console will display ENJOY WORKOUT and the
16. timer will begin INVY90Ud IVAHILNI YH OSMILNYVN O NAUTILUS WORKOUT OPTIONS n 2 i A i gt x a z NAUTILUS Options During a Workout After the message Enjoy Workout is displayed your workout statistics will begin to accumulate The exercise statistics include in order Incline Speed Calories Hour Distance Vertical Climbed Power in watts METs Target Heart Rate in Heart Rate Control programs only The 20 x 30 brickyard in the lower half of the display will show the exercise profile of the workout program selected Each column represents an equal portion of the total workout and the flashing column will advance across the brickyard as you progress through your workout Changing Speed Incline or Target Heart Rate During a Workout e During the workout the speed may be changed at any time during the workout by pressing the Speed UP key to increase the speed or the Speed DOWN key to decrease the speed The console will display SPEED MPH or SPEED KMH if in Metric mode e During the workout the incline may be changed at any time during the workout by pressing the Incline UP key to increase the incline or the Incline Down to decrease the incline The console will display INCLINE e In Heart Rate Control programs you can use the numeric keys to change the Target Heart Rate If the user presses a numeric key in a Heart Rate Control program then the mes
17. 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 EXERCISE 8 FITNESS GUIDELINES 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 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 wh
18. 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 points 1 Regular physical activity offers substantial improvements in health and well being for a 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 EXERCISE 8 FITNESS GUIDELINES 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 sleepi
19. CHANGING THE GAME IN HEALTH AND FITNESS NAUTILUS Model 19 14 a Be Strong OSMILNVN st Nautilus Commercial Series Treadmill Owner s Manual Model T9 14 WOV p a CE nautmus INTRODUCTION INTRODUCTION NAUTILUS Thank you for purchasing the Nautilus Commercial Series T9 14 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 exceeds your expectations and is a valuable tool for your facility Please carefully read through this manual to familiarize yourself with the operation of your new Nautilus treadmill Doing so will help to insure that your users get the most out of your treadmill enjoying safe and effective workouts in the many miles ahead Nautilus Inc World Headquarters 16400 SE Nautilus Drive Vancouver WA 98683 800 NAUTILUS nautilus com Model T9 14 TABLE OF CONTENTS Safety Requirements Installation amp Operation Power Plug Receptacles Turning On the Power Understanding the Display and Controls Limited Access Control Magnetic Safety Stop Magnetic Safety Stop Deactivation Getting Started Guidelines For Getting On and Off the Treadmill Treadmill Display Definitions Treadmill Key Functions Workout Program Overview Workout Program Keypad Quick Start Program Manual Program Fat Burner Program Calorie Burner Progr
20. HOUR TIMER After each maintenance period reset the counter Press SPEED UP 7 ENTER Then use the Speed keys to scroll through the options When MAINT HOURS is displayed press ENTER The console will display RESET SERVICE Press ENTER The console wil display DONE Press CLEAR to return to the opening screen INITIAL SERVICE Upon receiving your machine use a soft clean towel to wipe off the dust which may have accumulated during shipping Your new machine will require minor assembly Refer to the Installation Instructions section for details PREVENTATIVE MAINTENANCE Cleaning 1 DO NOT USE GLASS CLEANERS OR ANY OTHER HOUSEHOLD CLEANERS ON THE CONSOLE Clean the console daily with a water dampened cloth and wipe dry after cleaning 2 Clean the exterior of the machine daily using soap and water or a diluted non mineral based household cleaner such as Fantastic 3 Elevate the treadmill to maximum incline and vacuum the floor under weekly it to prevent excess dust and dirt from interfering with operation 4 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 Inspection 1 Frame Inspect the frame for any rust bubbling or paint chips during the weekly cleaning The salt in perspiration can damage the unpainted surfaces Repair the damaged area with a touch up paint kit purchased from N
21. PH or ENTER SPEED KMH if in Metric mode Enter the desired workout speed using the numeric keypad and press ENTER Or press ENTER to accept the default value 4 The console will then display ENTER TIME Enter the desired time and press ENTER Or press ENTER to accept the default value 5 The console will display ENJOY WORKOUT and the timer will begin CO nautmus MORE WORKOUTS HR INTERVAL PROGRAM HRINTERVAL PROGRAM NAUTILUS HR Interval Program The HR Interval program allows the user to define an exercise Target HR time at exercise Target HR rest Target HR time at rest Target HR and total exercise time This program will change the intensity level by increasing or decreasing the speed or incline to keep the user in their defined Target HR zones To use the HR Interval Program 1 Sz Press the MORE WORKOUTS key Then use the Speed or Incline UP or DOWN keys to scroll through the program options When the console displays HR INTERVALS press ENTER to accept The console will then display ENTER WEIGHT LBS or ENTER WEIGHT KG if in Metric mode Enter your weight using the numeric keypad and press ENTER Or press ENTER to accept the default value The console will display ENTER AGE 10 99 Enter your age using the numeric keypad Or press ENTER to accept the default value of 40 years old The console will then display ENTER WORK TARGET HR Enter the desired Target
22. TION CENTER CUSTOMER SERVICE The Nautilus Group Inc 1886 Prairie Way Louisville CO 80027 Tel 800 864 1270 Fax 800 898 9410 INTERNATIONAL OFFICES TECHNICAL SERVICE The Nautilus Group Inc 10757 East Ute Street Tulsa OK 74116 Tel 800 864 1270 or 800 331 3578 Fax 800 764 7380 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 303 939 0100 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 SWISS OFFICE Nautilus Health amp Fitness Group International S A Rue Jean ProuvE 6 1762 Givisiez Switzerland Tel 41 264607777 Fax 41 26 460 77 70 CORPORATE HEADOUARTERS The Nautilus Group Inc World Headguarters 16400 SE Nautilus Drive Vancouver WA 98683 Tel 800 NAUTILUS Fax 360 694 7755 U K OFFICE Nautilus Health amp Fitness Group UK Ltd Tel 01 908 267 345 Fax 01 908 267 346 NOILVINYOINI LOVLNOJ OSMILNVN Model T9 14 OnauTILUS 2005 Nautilus Inc All rights reserved Nautilus the Nautilus Logo ROC StairMaster and Changing the Game in Health and Fitness are either reg
23. am Intervals Program Heart Rate Zone Trainer Program More Workouts Nautilus Fit Test Program Custom Intervals Program Random Play Program HR Intervals Program Workout Program Options Heart Rate Monitoring Telemetry Heart Rate Maintaining the Transmitter Belt Contact Heart Rate Heart Rate Priority 30 32 32 32 33 34 Exercise amp Fitness Guidelines Starting a Fitness Program Components of Fitness Nutrition Determining Workout Intensity Levels Console Codes Default and Custom Codes Machine Status Codes Diagnostic Codes Maintenance Cleaning and Inspecting Tensioning and Tracking Walking Belt Moving and Storing Warranty Information Contacting Nautilus 40 44 44 45 46 48 19 50 51 52 53 SINILNO9 40 J18VL OSMILNYN CO nautmus GENERAL GUIDELINES FOR SAFE OPERATION SAFETY REOUIREMENTS NAUTILUS THESE GUIDELINES ARE DIRECTED TO WARNING you AS THE OWNER OF THE MACHINE YOU SHOULD INSIST THAT ALL USERS FOLLOW THE SAME GUIDELINES YOU SHOULD MAKE THIS MANUAL AVAILABLE TO ALL USERS Do not begin an exercise program without WARNING first consulting a physician If at any time during your workout you feel WARNING chest pain experience severe muscular discomfort feel faint or are short of breath stop exercising immediately If the condition persists you should consult your medical doctor immediately Secure long hair and loose clothing WARNING before use
24. am options outlined below Press the Speed or Incline UP or DOWN keys to scroll through the MORE WORKOUTS program options Press ENTER when the desired program is displayed The Nautilus Fit Test Program Understanding Sub maximal Exercise Testing Before using the Nautilus T9 14 treadmill for sub maximal exercise testing it should be noted that all sub maximal tests make several assumptions e That a steady state heart rate is obtained for each exercise workload e Thata linear relationship exists between heart rate oxygen uptake and workload e Thatthe maximal heart rate for a given age is uniform e Thatthe mechanical efficiency of the physical activity performed i e oxygen uptake at a given workload is the same for everyone It should be kept in mind that any one or all of the above mentioned assumptions may not be met during a sub maximal exercise test If for any reason one of the assumptions is not met then errors in predicting VO2 max will occur Unfortunately itis often quite difficult to meet all of the requirements for the four listed assumptions For example exercising at a given workload for only a few minutes can involve an insufficient amount of time for many individuals to achieve a true steady state To ensure that a steady state has been achieved the heart rate should be measured after two minutes of exercise at a given workload and again after the third minute of exercise at that workload These two heart ra
25. an be purchased from an Authorized Nautilus Fitness Retailer or at www nautilus com HEART RATE MONITORING Contact Heart Rate 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 manner 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 muscle artifact that 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 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
26. autilus call Customer Service for order information 2 Inspect the power cord and walking belt for wear 3 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 4 Remove potential hazards from the treadmill area WARN I 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 WARN N G DO NOT REMOVE THE TREADMILL HOOD DANGEROUS VOLTAGES ARE PRESENT COMPONENTS ARE SERVICEABLE ONLY BY QUALIFIED SERVICE PERSONNEL Treadmill Belt Adjustments WARN I N G SECURE LONG HAIR AND LOOSE CLOTHING BEFORE WORKING NEAR THE TREADMILL WALKING SURFACE OR PULLEYS As the treadmills walking belt stretches through use it will become necessary to 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 JINVNALNIVIN OSMILNYN Oo NAUTILUS PREVENTATIVE MAINTENANCE MAINTENANCE NAUTILUS M PO RTANT Do not over tighten
27. by the ENTER key OSMILNVN To use the HR Zone Trainer program 1 For best results use a telemetry heart rate chest belt However you can also use the contact HR grips located on the ergo bar in front of the console If you use contact HR speed will be limited to a maximum of 4 5 mph Further HR Control will be limited to Incline changes only If you are using the telemetry HR method put the chest strap on Remember to wet the electrodes underneath the chest strap The console must detect a heart rate signal to allow selection of the HR Zone Trainer program If you will be using contact HR then place your hands on the contact HR grips below the console 2 Press the HR ZONE TRAINER key The message HR ZONE TRAINER will be displayed on the text line with the workout profile in the lower display 3 The console will display ENTER WEIGHT LBS or ENTER WEIGHT KG if in Metric mode Enter your weight using the numeric keypad and press ENTER Or press ENTER to accept the default value e Your weight is used to calculate the number of calories burned for each minute of exercise and the total number of calories burned for the exercise session 17 O NAUTILUS HRZT PROGRAM NAUTILUS HEART RATE HR ZONE TRAINER PROGRAM 4 The console will display ENTER AGE 10 99 Enter your age using the numeric keypad and press ENTER Or press ENTER to accept the default value of 40 years old 5 The console will
28. ck up telemetry heart rate signals so that the programs are not disabled EXERCISE 8 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 tis 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 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 Shorter bouts of exercis
29. d at any time during the workout by pressing the Speed UP key to increase the speed or the Speed DOWN key to decrease the speed The new speed will continue through the rest of the workout until changed using the Speed keys e Incline may be changed at any time during the workout by pressing the Incline UP key to increase the incline or the Incline DOWN key to decrease the incline The new incline will continue through the rest of the workout until changed using the Incline keys 3 Press STOP to pause the workout Press STOP again to end the workout The workout statistics will be displayed and then the console will revert back to the SELECT WORKOUT message MANUAL PROGRAM The Manual Program The Manual Program allows you to control the speed and incline of the treadmill during the workout while accurately calculating exercise statistics based on your weight The default speed is 1 0 mph unless changed during the data entry mode The incline is 0 The workout profile in the display window is divided into 30 equal intervals within the selected workout time The profile is based on the MET level with every 1 MET equating to one vertical bar MET level is based on a combination of incline and speed To use the Manual program 1 Press the MANUAL key The message MANUAL WORKOUT will be displayed in the text line and the workout profile displayed in the lower display 2 The console will display ENTER WEIGHT
30. default value S console displays CUSTOM INTERVALS press ENTER to accept 8 The console will display ENJOY WORKOUT and lt the timer will begin 2 The console will then display ENTER WEIGHT LBS or ENTER WEIGHT KG if in Metric ppeed maybe changedarany tme aurmy mode Enter your weight using the numeric me workout by a the Speed UP key keypad and press ENTER Or press ENTER to increase the resistance or the Speed DOWN key to decrease the speed Any changes to the speed will only change the to accept the default value 3 The console will display ENTER WORK SPEED speed in the current rest or work phase To MPH or ENTER WORK SPEED KMH if in change the speed of the work phase you Metric mode Enter the desired work speed must change the speed during a work phase using the numeric keypad and press ENTER To change the speed of the rest phase you Or press ENTER to accept the default value must change the speed during a rest phase Changing the speed will not change the look of the remaining profile however the new speed will continue through the rest of the workout 4 The console will then display ENTER WORK TIME Enter the desired time up to 9 59 and press ENTER Or press ENTER to accept the default value e Incline may be changed at any time during the workout by pressing the Incline UP key to increase the incline or the Incline DOWN key to decrease the incline Any changes
31. display TARGET HR A suggested target heart rate will be displayed based on your age Press ENTER to accept the calculated target heart rate or enter a different target heart rate using the numeric keypad and then press ENTER Or press ENTER to accept the default value e The target heart rate selected by the console is based on age and is equal to 70 of your maximum heart rate which is calculated by the following equation Max HR 215 75 Age Target HR Max HR 7 If desired change the target heart rate at this point by using the numeric keypad to enter the new target heart rate and then press ENTER e During a workout change to a new target heart rate that is between 100 and 180 beats per minute at any time by using the numeric keypad to enter the new target heart rate and then pressing ENTER 7 The console will display ENTER SPEED MPH or ENTER SPEED KMH if in Metric mode Enter the desired speed using the numeric keypad and press ENTER Or press ENTER to accept the default value 8 The console will display HR CONTROL MODE 1 SPEED 2 INCLINE only when using telemetry HR if using contact HR skip to step 9 Enter the desired form of HR Control by pressing 1 for SPEED or 2 for INCLINE Or press ENTER to accept the default value If contact HR is being used then this message is skipped and INCLINE control is automatically selected 9 The console will display ENTER TIME 5 99 E
32. e Warm up 50 65 PINON Melee e 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 slightly uncomfortable Enter the heart rate e Race pace 75 85 ERAEN M oleae e Borderline out of breath working in Zone 3 gt e Breathless Enter the heart rate e Not maximum but winded 85 90 Pe AT e Can t keep the pace for very long working in Zone 4 gt SINITIG1IND SSANLIJ OSMILNYN GP NAUTILUS EXERCISE amp FITNESS GUIDELINES FITNESS GUIDELINES NAUTILUS 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 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
33. e 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 SANI17GIN9 SSANLI4 SNILNVN GP NAUTILUS EXERCISE amp FITNESS GUIDELINES FITNESS GUIDELINES NAUTILUS Steps to Getting Started Once you have made the commitment to start an exercising program 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 program be sure to ask your doctor before beginning any exercise program Especially if you are over 30 have health problems or have a history of heart disease in your family Find an exercise buddy Research has shown that starting an exercise program with someone can
34. e center 4 Next the console will display ENTER TIME 5 99 Enter the desired time and press ENTER Or press ENTER to select the default time SNILAVN NV4DOodd HANYNA 4140 IVO display indicates relative intensity Any changes 5 The console will display ENJOY WORKOUT and the to the intensity level will not change the look of the timer will begin remaining profile however the new intensity level will continue through the rest of the workout e Speed may be changed at any time during the workout by pressing the Speed UP key to To use the Calorie Burner program increase the speed or the Speed DOWN key to decrease the speed Any changes to the speed will be displayed in the current flashing column The new speed will continue through the rest of the workout until changed using the Speed keys 1 Press the CALORIE BURNER key The message CALORIE BURNER will be displayed on the text line with the workout profile displayed in the lower display 2 The console will display ENTER WEIGHT LBS or ENTER WEIGHT KG if in Metric mode Enter your weight using the numeric keypad and press ENTER Or press ENTER to accept the default value e Incline may be changed at any time during the workout by pressing the Incline UP key to increase the incline or the Incline DOWN key to decrease the incline Any changes to incline will be displayed in the current flashing Your weight is used to calculate the numb
35. e default weight Use the numeric keypad or Speed UP or Speed DOWN keys to change the desired default weight for your facility Press ENTER to accept the new value Change default workout time Use the numeric keypad or Speed UP or Speed DOWN keys to change the desired CONSOLE CODES 1 o default workout time between 10 and 99 minutes Press ENTER to accept the new value Change default age Use the numeric keypad or Speed UP or Speed DOWN keys to change the desired default age used to calculate target heart rate Valid age range is between 10 and 99 minutes Press ENTER to acceptthe new value Change default Target HR Use the numeric keypad or Speed UP or Speed DOWN keys to change the desired target HR value based on maximum HR This is used to calculate the target heart rate value based on the of maximum HR Valid target HR is between 40 and 90 Press ENTER to acceptthe new value Change default Cool Down Time Use the numeric keypad or Speed UP or Speed DOWN keys to change the desired default cool down time between 1 and 10 minutes Press ENTER to acceptthe new value customize the console for your use Press Speed UP 3 ENTER The console will display CUSTOMIZE Press Speed UP or Speed DOWN to scan through the customize choices Select the option you want to change by pressing ENTER Then use the Speed UP or Speed DOWN keys
36. e 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 the display shows the current MET level During the workout summary the average MET level is displayed Workout Profile The dot matrix area of the display 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 TREADMILL KEY FUNCTIONS Remote Operation Controls ROC Remote Operation Controls ROC The Remote Operation Controls are located on the ergo bar in front of the console The treadmill can be controlled from these keypads The ROC keypad includes a Quick Start key Speed UP and DOWN keys Incline UP and DOWN keys and a STOP key Display LOCK UNLOCK Statistics Key During the exercise program the Display LOCK UNLOCK key is used to track workout statistics which are shown in the text line of the display window When a workout is started the display is in an unlocked mode and the various exercise statistics will scroll in order Press the DISPLAY key once to turn off the scan feature and show the current statistic in the display window Press the DISPLAY key a second time
37. e over time it is reasonably safe to conclude that the individual has made improvements in aerobic cardiorespiratory fitness irrespective of the accuracy of the VO2 max prediction NV4DOdd LSIL Lid OSMILNVN O NAUTILUS MORE WORKOUTS FIT TEST PROGRAM z lt co i a A n Li LL NAUTILUS Pretest Screening Prior to any exercise test maximal or sub maximal participants should complete a brief health medical questionnaire have their resting blood pressure and heart rate measured and provide an informed consent form The Physical Activity Readiness Questionnaire PAR Q is an example of a valid health medical questionnaire for screening individuals prior to sub maximal exercise testing Canadian health and fitness practitioners have extensively and quite successfully used the PAR Q to determine whether individuals should be given an exercise test A yes answer to any of the following seven questions taken from the PAR Q would disqualify a participant from taking part in an exercise test until appropriate medical clearance was obtained PHYSICAL ACTIVITY READINESS QUESTIONNAIRE PAR Q 1 Has your doctor ever said you have a heart condition and recommended only medically supervised physical activity 2 Do you have chest pain brought on by physical activity 3 Have you developed chest pain within the past month 4 Do you tend to lose consciousness or fall over as a result of dizziness 5
38. el e The heart rate never reaches 115 beats minute e The heart rate continues to rise after the fifth minute The test is complete when two consecutive steady state heart rates are obtained above 115 beats minute The test can be as short as 6 minutes or as long as 15 minutes e No cool down is done at the end of the test The estimated maximal aerobic capacity is displayed in METs and V02 max The results are compared to normative values of the same age and gender1 see below and given a fitness rating of Low Fair Average Good or High MORE WORKOUTS FIT TEST PROGRAM Fitness Rating Norms VO2max AGE 20 29 30 39 40 49 90 59 Men NV4IOdd LSIL Lid Women OSMILNVN 1 The American College of Sports Medicine Guidelines for Exercise Testing and Prescription 6th Edition Lippincott Williams amp Wilkins Philidelphia PA 2000 p 77 25 Oo NAUTILUS MORE WORKOUTS CUSTOM INTERVALS Custom Intervals Program N lt In the Custom Intervals workout users can create a custom interval program by entering Rest Speed and Time tu Work Speed and Time and total of intervals z To use the Custom Intervals Program N o 1 Press the MORE WORKOUTS key Then use the desired number of intervals up to 15 using the Speed or Incline UP or DOWN keys to the numeric keypad and press ENTER Or scroll through the program options When the press ENTER to accept the
39. emergency situation such as falling Allow a minimum of four feet behind the treadmill and any objects io 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 in question 1 To avoid potential safety and electrical problems replace with manufacturers specified parts only 8 This equipment is classified Class I 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
40. er of calories burned for each minute of exercise and the total number of calories burned for the exercise session 3 The console will display ENTER SPEED MPH or ENTER SPEED KMH if in Metric mode Enter the desired speed using the numeric keypad and column The new incline will continue through the rest of the workout until changed using the Incline keys 6 Press STOP to end the workout The workout statistics will be displayed and then the console will revert back to the SELECT WORKOUT message Oo NAUTILUS INTERVALS PROGRAM The Intervals Program g The Intervals program is an interval workout 6 The console will display ENJOY WORKOUT and the containing 8 alternating rest intervals with 7 exercise timer will begin a intervals An interval cycle consists of a work phase f z e Speed may be changed at any time during S and a rest phase You may scale the rest speed and oc s i sh the workout by pressing the Speed UP key je incline and the work intensity speed and incline i 2 f f to increase the resistance or the Speed independently which will be saved for the remainder DOWN key to decrease the speed Any of the workout S changes to the speed will only change the 3 To use the Intervals program speed in the current rest or work phase To change the speed of the work phase you 1 Press the INTERVALS key The message must change the speed during a work phase INTERVALS will be d
41. eration until you press the CLEAR key The second way is a fatal ERROR which will stop the exercise and return the system to an idle intensity state The console will display the error text and not let you restart the program unless power has been turned off and then back on Reset service time To reset the time between service or maintenance calls press ENTER when the message MAINT HOURS is displayed Selecting this code will reset the maintenance timer to 0 hours 5 To exit DIAGNOSTICS2 press the CLEAR key O NAUTILUS mi MAINTENANCE NAUTILUS MAINTENANCE INSTRUCTIONS HELPFUL HINTS If you keep your Nautilus treadmill properly maintained and serviced it will operate more efficiently and last longer Read all maintenance instructions thoroughly before beginning work In some cases an assistant is required to perform the necessary tasks All references to the right or left side and to the front or back are made as if you were on the machine ready to exercise MAINTENANCE RECORDS For ease of maintenance the T9 14 console will keep track of hours number of workouts time between last servicing etc You can quickly access any of the custom menus by pressing SPEED UP 4 ENTER The console will then display MACHINE STATUS Use the Speed UP and Speed DOWN keys to scroll through the options For details refer to the Machine Status Console Codes in the previous section RESETTING THE MAINTENANCE
42. ernator field routines through the console Position yourself on the machine and press SPEED UP for field on After exercising briefly vou should build up resistance For field off press SPEED DWN Test tach response To test the machine s tachometer press ENTER when the message TACH TEST is displayed Start exercising on the machine The console should regulate the alternator resistance based on the tach signal to maintain approximately 2 000 RPMs while you are exercising If not there is a possible problem in the AC tap or field circuit Check the alternator the AC tap wire the field wire the diode the terminal posts and the main cable To exit DIAGNOSTICS press the CLEAR key To review the error log and reset the service timer press Speed UP 7 ENTER The CONSOLE CODES console will display DIAGNOSTICS2 Press Speed UP or Speed DOWN to scan through the choices Select the option you want by S pressing ENTER m Error log o i a To display the machine s error log press ENTER when the message ERROR LOG is displayed The console will report various error messages in the display window The total amount of errors will be displayed in the upper right window Note that only the highest A priority reported error will be displayed Errors are handled in two ways First as a non fatal WARNING which will display the text message but continue system op
43. ether 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 Itis the only proven long term weight management program that is 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 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 SANI13GIN9 SSANLI4 OSMILNYN GP NAUTILUS EXERCISE amp FITNESS GUIDELINES FITNESS GUIDELINES NAUTILUS 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 hel
44. 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 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 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 Or maybe you enjoy it so much that you would be interested in trying the Nautilus
45. gnated area You must replace the key or deactivate the control to start the walk belt Attach magnetic safety cord onto clothing as shown OSMILNVN Magnetic Safety Stop Deactivation To deactivate the Safety Stop Cord and permit unrestricted access of the treadmill follow the steps below 1 With the magnet key in place and the display at the opening message SELECT WORKOUT or if the magnet key is removed and the display reads REPLACE MAGNET press Speed UP 3 ENTER The display will read CUSTOMIZE Use the Speed UP or Speed DOWN keys to scroll through the options until the console displays ENABLE MAGKEY 2 Press ENTER and the display will either read ON or OFF Press Speed or Speed to toggle between ON and OFF With OFF displayed press ENTER to select OFF 3 The display will show UPDATING for a few seconds then display the OFF setting 4 Next turn off the power to the treadmill from the circuit breaker switch The circuit breaker switch is located on the bottom front panel of the treadmill 5 With the power to the treadmill off remove the magnet key Then turn the power to the treadmill back ON at the circuit breaker switch 6 The display will show the SELECT WORKOUT screen The limited access control remains inactive granting unrestricted access until you turn the magnetic key option back on or place the magnet back in its designated area I M PO RTANT If at any time the
46. h as the display keyboard serial port alternator and tachometer as well as viewing the error log information and resetting the time between service or maintenance calls To run diagnostics and view diagnostic information 1 Press Speed UP 6 ENTER The console will display DIAGNOSTICS 2 Press Speed UP or Speed DOWN to scan through the choices Select the option you want to view by pressing ENTER The diagnostic options are as follows Test display To test the LCD display press ENTER when the message DISPLAY TEST is displayed The console screen alternates turning on all LCD segments and a representative program screen Verify that all LCD segments turn on Test keyboard To test all the keys on the keyboard press ENTER when the message KEY TEST is CONSOLE CODES displayed Then press any key on the keyboard and that keys name will be displayed in the text line Press CLEAR as the last key to exit this test Test serial port To test the serial port press ENTER when the message SERIAL TESTS is displayed This test performs a serial loop back test Selectthe CSAFE RS 232 selection You will need a loop back test cable PN 040051 001 inserted into the appropriate connector port to successfully run this test Console will display either PASS or FAIL Test alternator To test the machine s alternator press ENTER when the message ALT TEST is displaved This test verifies the alt
47. isplayed on the text line with the workout profile displayed in the lower display 2 The console will display ENTER WEIGHT LBS or ENTER WEIGHT KG if in Metric mode Enter your weight using the numeric keypad and press ENTER Or press ENTER to accept the default value e Your weight is used to calculate the number of calories burned for each minute of exercise and the total number of calories burned for the exercise session 3 The console will display ENTER WORK SPEED MPH or ENTER WORK SPEED KMH if in Metric mode Enter the desired work speed using the numeric keypad and press ENTER Or press ENTER to accept the default value 4 The console will display ENTER REST SPEED MPH or ENTER REST SPEED KMH if in Metric mode Enter the desired rest speed using the numeric keypad and press ENTER Or press ENTER to accept the default value G1 Next the console will display ENTER TIME 5 99 Enter the desired time and press ENTER Or press ENTER to select the default time To change the speed of the rest phase vou must change the speed during a rest phase Changing the speed will not change the look of the remaining profile however the new speed will continue through the rest of the workout Incline may be changed at any time during the workout by pressing the Incline UP key to increase the incline or the Incline DOWN key to decrease the incline Any changes to the inc
48. istered trademarks of trademarks of Nautilus Inc Polar is a registered trademark of its respective company The Nautilus Group Inc World Headquarters 16400 SE Nautilus Drive Vancouver WA 98683 1800 NAUTILUS www nautilus com
49. line will only change the incline in the current rest or work phase To change the incline of the work phase you must change the incline during a work phase To change the incline of the rest phase you must change the incline during arest phase Changing the incline will not change the look of the remaining profile however the new incline will continue through the rest of the workout Press STOP to end the workout The workout statistics will be displayed and then the console will revert back to the SELECT WORKOUT message HEART RATE HR ZONE TRAINER PROGRAM WARN l N G I User should consult a physician to determine an appropriate target heart rate in which to exercise in based on age weight and physical condition While Nautilus provides some target NV4DOdd LZYH heart rate ranges these are only approximations and should not be viewed as a medical recommendation Heart Rate HR Zone Trainer Program The Heart Rate Zone Trainer program allows you to exercise at a selected target heart rate by automatically varying the intensity level speed or incline during the workout The default target heart rate is equal to 70 of your maximum heart rate which is calculated by the following equation Max HR 215 75 Age Target HR Max HR 7 To choose a different target heart rate between 100 and 180 beats per minute at any time during the workout use the numeric keypad to enter the new target heart rate followed
50. mal 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 heart 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 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 Replacement belts c
51. me age range and gender NV4DOdd LSIL Lid OSMILNVN Oo NAUTILUS MORE WORKOUTS FIT TEST PROGRAM lt co i co A n Li LL NAUTILUS To use the Fitness Test program 1 ol o Put the chest strap on Remember to wet underneath the chest strap over the electrodes For test accuracy use of a telemetry chest strap is required Press the MORE WORKOUTS key Then use the Speed or Incline UP or DOWN keys to scroll through the program options When the console displays NAUTILUS FIT TEST press ENTER to select The console will then display ENTER WEIGHT LBS or ENTER WEIGHT KG if in Metric mode Enter your weight using the numeric key keypad The console will display ENTER AGE 10 99 Enter your age using the numeric keypad The console will display ENTER GENDER 1 MALE 2 FEMALE Enter your gender code using the numeric keypad The console will display BEGIN FIT TEST Follow the onscreen prompts The following messages may be displayed during a fitness test e CHECK HR BELT Indicates that the heart rate signal has been missing for the last 30 seconds The test will be terminated early and the messages TEST TERMINATED TRY AGAIN LATER will be displayed if e The user stops exercising at any point during the test e The STOP key is pressed e The heart rate response to each work level is the same or less than the previous work lev
52. mmercial Series T9 14 Treadmill Incline The treadmill incline is displayed in percentage of elevation The T9 14 treadmill has an incline range of 0 to 15 Time The selected workout time is displayed in the upper left section of the display window In most of the workouts the timer will count down in minutes and seconds until the workout is finished or stopped If 0 is entered in the MANUAL or HR ZONE TRAINER workout the timer will count up Interval Time The interval time is displayed in the lower display upper left area The interval timer counts down the remaining time within each interval Speed The treadmill speed is displayed in miles per hour or kilometers per hour The Commercial Series T9 14 treadmill has a speed operation range of 0 5 mph to 12 mph 0 8 kph to 19 2 kph Heart Rate Current heart rate is displayed next to the heart icon in beats per minute in the lower display upper right area Percentage of Maximum Heart Rate An approximation of maximal heart rate is calculated based on the latest American College of Sports Medicine predictive equation as follows Max Heart Rate 215 Age 75 Percentage of maximum heart rate will only be shown in HRC programs Example For a person 40 years of age max HR is estimated as 215 40 age 75 185 185 beats per minute would be the approximate maximum heart rate for a 40 year old user If the user works out at 140 beats per min
53. n O 1 Press Speed UP 4 ENTER The console S will display MACHINE STATUS 2 Press Speed UP or Speed DOWN to scan through the choices Select the option you gt want to view by pressing ENTER Press CLEAR to exit the machine status codes a The machine status options are as follows Machine run time in hours Display the machine run time in hours The console will display RUN HOURS Number of workouts Display the number of times a workout key has been pressed The console will display WORKOUTS Distance traveled Display the total distance traveled in miles or kms if console is set to Metric units The console will display DISTANCE Software revision Display the console software revision number The console will display CONS 41375 Machine type Display the machine type the console is currently configured to The console will display ELLIPTICAL or other machine type GP NAUTILUS CONSOLE CODES NAUTILUS Machine run time in hours since last cleared used for maintenance Display the machine run time since last cleared The console will display MAINT HOURS This will provide the number of hours between service or maintenance calls The machine run time is reset to zero in the following Diagnostics section 3 To exit MACHINE STATUS press the CLEAR key Diagnostic Codes Diagnostic codes are used to test various components of the machine suc
54. ncline 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 by increments of 0 5 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 by increments of 0 1 MPH 0 15 KM H IM PO RTANT 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 WORKOUT PROGRAM OVERVIEW Workout Program Keypad Program Overview The workout program keypad is located to the left of the display There are six workout program keys including a More Workouts key with multiple advanced program options The Commercial Series T9 14 treadmill has a wide variety of programming While the console is in the SELECT WORKOUT mode press one of the exercise options with a great program keys to preview the desired workout After selecting the desired amount of flexibility to workout simply follow the prompts to enter the required user data for allow anyone of that program When entering data the user can select the standard default values by pressing
55. ng These kinds 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 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 Suggested Reading The Complete Home Fitne
56. nter the desired time and press ENTER Or press ENTER to accept the default value 10 The console will display ENJOY WORKOUT and the timer will begin The following messages may be displayed during a workout e CHECK HR BELT Indicates that the telemetry heart rate signal has been missing for the last 30 seconds e HOLD HR SENSORS Indicates that the contact heart rate signal has been missing for the last 30 seconds HEART RATE HR ZONE TRAINER PROGRAM e HR BELT NEEDED No telemetry belt signal has been sensed during the initial setup time e HR MODE DISABLED No heart rate signal is allowed due to the set up option that was chosen Heart rate monitoring is not possible To change HR option refer to the HR Priority section of this manual INV9OUd LZUH To change your target heart rate during the workout e To change your target heart rate during the workout use the numeric keypad to enter the desired target heart rate and press ENTER to accept The new target heart rate will be used and the intensity level will change automatically to achieve the new target heart rate OSMILNYN 11 Press STOP to end the workout The workout statistics will be displayed and then the console will revert back to the SELECT WORKOUT message O NAUTILUS MORE WORKOUTS FIT TEST PROGRAM z lt co i a A n Li LL NAUTILUS MORE WORKOUTS Press the More Workouts key for several advanced progr
57. ntil changed using the Incline keys 6 Press STOP to end the workout The workout statistics will be displayed and then the console will revert back to the SELECT WORKOUT message NV4HDOdd IVANVIN OSMILNVN CO nautmus FAT BURNER PROGRAM FAT BURNER PROGRAM NAUTILUS The Fat Burner Program The Fat Burner program is a 30 interval workout designed with moderate changes in the incline designed to stimulate fat store assimilation for users on a weight control program The profile in the center display indicates the relative intensity Any changes to the intensity level will not change the look of the remaining profile however the new intensity level will continue through the rest of the workout To use the Fat Burner program 1 Press the FAT BURNER key The message FAT BURNER will be displayed on the text line with the workout profile displayed in the lower display 2 The console will display ENTER WEIGHT LBS or ENTER WEIGHT KG if in Metric mode Enter your weight using the numeric keypad and press ENTER Or press ENTER to accept the default value e Your weight is used to calculate the number of calories burned for each minute of exercise and the total number of calories burned for the exercise session 3 The console will display ENTER SPEED MPH or ENTER SPEED KMH if in Metric mode Enter the desired speed using the numeric keypad and press ENTER Or press ENTER to accept the defa
58. o pick up a full bag of groceries and tie our shoes without having to sit down When developing a fitness program itis only appropriate that you develop all three components in order to achieve balanced overall fitness Let s take a look at all three components 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 using a StairMaster stepper 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 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 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
59. ps 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 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 Itis 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 Easy e Warm up e Cool down e Challenging but comfortable e Steady endurance pace e Challenging and slightly uncomfortable e Race pace e Borderline out of breath e Breathless e Not maximum but winded e Can
60. r than an authorized Nautilus Fitness Dealer or Service Technician or use a replacement part 2 Use of product in a manner or environment for which it was not designed Limitations not supplied by Nautilus Nautilus shall not be liable for any cost damage failure or loss The foregoing warranties are in lieu of and exclude caused by the use of such unauthorized service all other warranties not expressly set forth herein or parts whether expressed or implied by operation of law or otherwise including but not limited to warranties of merchantability or fitness for a particular purpose Nautilus shall in no event be liable for incidental or consequential losses damages or 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 incidental or consequential damages so the preceding limitations and exclusions may not apply to you 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 listed below OFFICES IN THE UNITED STATES E mail customerservice nautilus com NAUTILUS INNOVA
61. ram returns to the opening message If you want to replay the exercise statistics press the Display LOCK UNLOCK key and each exercise statistic will be scrolled once for 3 seconds SNOILdO LNONYOM OSMILNVN O NAUTILUS HEART RATE MONITORING NAUTILUS Telemetry e g using a Polar or Polar compatible transmitter belt A Polar compatible heart rate chest belt 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 Contact heart rate handgrip Sensors on the handgrip detect heart rate and display it on the controller WARNING Pacemaker users should not use the telemetry transmitter without first consulting with their doctor HEART RATE MONITORING Heart rate monitoring helps users monitor their levels of exertion by displaying the heart rate during exercise The are two methods of monitoring heart rate on the Commercial Series T9 14 treadmill Telemetry Heart Rate The telemetry heart rate monitoring system consists of the receiver located in the display and a transmitter belt purchased separately 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 The far right deci
62. safety key is put back in place THE SAFETY CORD FEATURE REACTIVATES AUTOMATICALLY and must be turned off again using the above steps 5 O NAUTILUS GETTING STARTED Lu cc lt N i 2 Lu o NAUTILUS Guidelines For Getting On and Off the Treadmill Instruct each user in the following guidelines for getting on and off the treadmill 1 The walking belt should be moving at minimum speed before the user steps onto the treadmill 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 Optional To get the feel of the moving belt place the foot nearest the treadmill on the walking belt and let it move backwards Lift it and repeat several times until comfortable with the treadmill speed When walking comfortably on the treadmill let go of the handrail 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 Before stepping off the treadmill place one hand on the handrail wait for the belt to stop then step off TREADMILL DISPLAY DEFINITIONS Treadmill Display Functions The following describes the display functions and specifications for the Co
63. sage line will display TARGET HR Once you enter your desired target heart rate press ENTER to accept and the console will gradually change the resistance to move you to the new target heart rate WORKOUT OPTIONS Pausing Your Workout The program automatically enters the PAUSE state from a workout when the STOP key is pressed The workout will be suspended and the program will display the following alternating messages every 3 seconds for up to 1 minute PRESS 1TO RESET OR 2 TO CONTINUE When the program enters a PAUSE state the interval timer begins to count down from 1 minute to show you the time remaining in the pause condition To leave the PAUSE state e Atthe end of the one minute count down the current workout ends the accumulated exercise statistics are scrolled and the program returns to the opening message e Ifthe user presses STOP or CLEAR or 1 then the program ends the accumulated exercise statistics are scrolled and the program returns to the opening message e Ifthe user presses the 2 key then the workout proceeds from where it was suspended End of Your Workout The program is at the end of the workout when the workout time is completed or from the PAUSE state when the STOP key is pressed At this point each workout statistic is scrolled with averages calculated and displayed for Incline Speed Distance Calories Hour Watts METs and Heart Rate After the statistics are scrolled the prog
64. ss 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 SANI13GIN9 SSANLI4 OSMILNYN GP NAUTILUS CONSOLE CODES NAUTILUS There are 4 groups of console codes as follows Customization codes starting with 2 or 3 Machine Status codes starting with 4 Diagnostic codes starting with 6 or 7 and Configuration codes starting with 8 Each group of codes is defined below To access these console codes and the options within each group follow the instructions for each section Customizing the T9 14 Treadmill You can customize several parameters on the T9 14 to conform to your individual requirements including changing the workout default values and setting custom parameters such as time limits changing screen contrast changing language and changing units To change the workout default values 1 Press Speed UP 2 ENTER The console will display DEFAULTS 2 Press Speed UP or Speed DOWN to scan through the default choices Select the option you want to change by pressing ENTER Then use the Speed UP or Speed DOWN keys to view the choices for the selected option Press ENTER to accept the choice for that option The default options are as follows Chang
65. t keep the pace for very long 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 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 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 Approximate Percentage of Maximum Log Your Your Description of Workout Intensity Heart Rate Heart Rate Heart Rate e Easy Enter the heart rate
66. tem Belt Replacement If the walking belt becomes worn from heavy usage it may need to be replaced Call an Authorized Nautilus Fitness Dealer or a Service Technician to obtain service Moving and Storage of Treadmill M PO RTANT Treadmill is extremely heavy and awkward and reguires 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 PREVENTATIVE MAINTENANCE WARNING AS LONG AS THE 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 JINVNALNIVIN 3 Together lift the rear of the treadmill then roll it to the new site using the wheels on the front of the treadmill OSMILNVN 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 Oo NAUTILUS COMMERCIAL MARKET WARRANTY INFORMATION All Nautilus exercise products are warranted to the Procedures commercial market purchaser to be free from defects
67. tes should then be compared If a difference of more than five beats per minute between the two is found the subject should continue to exercise at one minute intervals at the same workload until two successive heart rates differ by less than five beats per minute Itis also important that the sub maximal heart rates obtained be between 115 and 150 beats per minute because it is within this heart rate range that a linear relationship tends to exist between heart rate and oxygen uptake or workload for most adults When the heart rate is less than 115 many external factors e g talking laughing apprehension etc can greatly influence heart rate Once MORE WORKOUTS FIT TEST PROGRAM the heart rate reaches a level between 115 and 150 external factors no longer influence heart rate and a linear relationship exists As the heart rate rises above 150 the heart rate oxygen uptake relationship becomes curvilinear The third assumption involves maximal heart rate Maximal heart rate is the greatest heart rate that can be measured when an individual is exercising to the point of volitional fatigue i e exhaustion during a graded exercise test The T9 14 treadmill uses the most current published equation developed to estimate the average maximal heart rate as follows e Maximal heart rate 215 minus 0 75 x age Maximal heart rate can however vary greatly among different individuals of the same age One standard deviation is 12 bpm
68. to the incline will only change the incline in the o The console will display ENTER REST SPEED MPH or ENTER REST SPEED KMH if in Metric mode Enter the desired rest speed using the numeric keypad and press ENTER Or press ENTER to accept the default value current rest or work phase To change the incline of the work phase you must change the incline during a work phase To change o The console will then display ENTER REST TIME Enter the desired time up to 9 59 and press ENTER Or press ENTER to accept the default value the incline of the rest phase you must change the incline during a rest phase Changing the incline will not change the look of the remaining profile however the new incline 7 The console will display OF INTERVALS Enter will continue through the rest of the workout MORE WORKOUTS RANDOM PLAY Random Play Workout The Random Play Workout is a program that randomly changes the intensity throughout the workout time 1 Press the MORE WORKOUTS key Then use the Speed or Incline UP or DOWN keys to scroll through the program options When the console displays RANDOM PLAY press ENTER to accept Av 1d NOGNV4 2 The console will then display ENTER WEIGHT LBS or ENTER WEIGHT KG ifin Metric mode Enter your weight using the numeric keypad and press ENTER Or press ENTER to accept the default value OSMILNYN 3 The console will display ENTER SPEED M
69. to view the choices for the selected option Press ENTER to accept the choice for that option CONSOLE CODES The customize options are as follows Max time limit Use the numeric keypad to enter the desired time limit between 5 and 99 minutes Press ENTER to accept the new time limit Change units Use the Speed UP and Speed DOWN keys to toggle between USA units and Metric units Press ENTER to select your option Choose the type of heart rate input See Heart Rate Priority in the previous section for details of the choices Choose console language Use the Speed UP and Speed DOWN keys to view the choices English German French Spanish Italian Dutch Swedish Japanese Press ENTER to select your option Adjust upper LCD screen contrast Use the Speed UP and Speed DOWN keys to increase or decrease the contrast level of the upper LCD Press ENTER to select your option Adjust lower LCD screen contrast Use the Speed UP and Speed DOWN keys to increase or decrease the contrast level of the upper LCD Press ENTER to select your option Reset Defaults This code will reset all exercise parameters to the factory defaults Press ENTER to accept the default values 3 To exit CUSTOMIZE press the CLEAR key Machine Status Codes To view maintenance information such as the run time 3 in hours number of workouts and distance as well a A machine type and software revisio
70. ult value 4 Next the console will display ENTER TIME 5 99 Enter the desired time and press ENTER Or press ENTER to select the default time 5 The console will display ENJOY WORKOUT and the timer will begin e Speed may be changed at any time during the workout by pressing the Speed UP key to increase the speed or the Speed DOWN key to decrease the speed Any changes to the speed will be displayed in the current flashing column The new speed will continue through the rest of the workout until changed using the Speed keys e Incline may be changed at any time during the workout by pressing the Incline UP key to increase the incline or the Incline DOWN key to decrease the incline Any changes to incline will be displayed in the current flashing column The new incline will continue through the rest of the workout until changed using the Incline keys 6 Press STOP to end the workout The workout statistics will be displayed and then the console will revert back to the SELECT WORKOUT message CALORIE BURNER PROGRAM The Calorie Burner Program The Calorie Burner program is a 30 interval workout press ENTER Or press ENTER to accept the designed for users wanting to increase their aerobic default value capacity The changes of intensity in the program are greater than the changes in the Fat Burner program and are designed specifically to tax the cardiorespiratory system The profile in th
71. ute then 76 140 185 76 will be displayed in the upper left corner of the lower display area This means that the 40 year old user working at 140 beats per minute is at 76 of their maximum heart rate 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 SNOILINI44G AV1dSIG OSMILNYN O NAUTILUS TREADMILL DISPLAY DEFINITIONS n mi Ww gt lt x am N NAUTILUS Calories Provides a current total of the number of calories burned during a workout Note this number is only an approximation as a users 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 atthe current speed and incline Pace Displays the walking running pace in minutes per mile or minutes per kilometer or the time it will take you to complete one mile or one kilometer atyour current rate Pace is shown in the top text line Watts During a workout this statistic displays the power output atthe 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 at the rat
72. 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 Bolts 1 Using a 1 2 socket turn the left and right adjusting bolts clockwise 1 2 turn Use care to make each adjustment equal to insure proper belt alignment 2 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 Belt Tracking Perform this procedure whenever the belt moves to one side or the other Stay off the belt when adjusting the tracking 1 Start the treadmill at minimum speed and incline 2 Increase speed to 5 mph and make the following adjustment The figure above shows the location of the bolts a Ifthe belt moves to the right turn the right tension bolt 1 4 turn clockwise b If the belt moves to the left turn the left tension bolt 1 4 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 RTANT 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 sys
73. which means that two thirds of the population varies an average of plus or minus 12 heart beats from the average given by a prediction equation If an individual s age predicted maximal heart rate is higher than that person s true maximal heart rate then his her estimated VO2 max will be an overestimation of the correct or actual value The final assumption addresses the issue of mechanical efficiency Oxygen uptake at any given work rate can vary by approximately 15 between different individuals Therefore individuals vary in the amount of oxygen they require to perform a certain exercise workload Some individuals are more efficient at performing a given task than others As a result the average oxygen consumption associated with a given workload may vary significantly from one person to another Thus VO2 max predicted by sub maximal exercise tests tends to be overestimated for those who are mechanically efficient and underestimated for those who are inefficient The point to remember is that sub maximal exercise testing though not as precise as maximal exercise testing is not without advantages For example the results of such testing can provide a fairly accurate reflection of an individual s fitness status without the cost risk effort on the part of the subject and time involved in max testing If an individual is given repeated sub maximal exercise tests and that person s heart rate response to a fixed workload is found to decreas
74. 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 DANG ER To reduce the risk of electrical shock always unplug 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 Do not start the 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

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