Instruction/ maintenance manual of the product EV7.16 Nautilus
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N A U T I L U S ® CHANGING THE GAME IN HEAL TH AND FITNESS ™ B e S tr o n g . Mode l E V 7 . 16 & E V 7 . 1 8 Model E V7. 16 Model E V7. 18 Pr o Series El l ipt i cal T r a iner O wner ’ s M .
N A U T I L U S ® I N T R O D U C T I O N CHAN GING THE GAME IN HEAL TH AND FITNESS ™ T hank you for p urcha s ing your Naut ilus ® Pr o Serie s Ellip t ica l T rainer. For mor e than 3 0 years Naut ilus ® has been pr oducing the wo rld ’ s fi nes t fi t ness equip ment us ed in healt h clubs and home s around t he globe .
N A U T I L U S ® S A F E T Y I N S T R U C T I O N S 1 SAFETY INSTRUCTIONS 7 !2.).' ! 4 4%.4)/. $!.'%2 )--%$)! 4%!#4)/.2%15)2%$ #! 54)/.
N A U T I L U S ® S A F E O P E R A T I O N CHAN GING THE GAME IN HEAL TH AND FITNESS ™ 2 T HE SE GUIDE L INE S A RE DIR EC T E D TO Y OU, AS T HE OW NE R OF T HE M AC HINE . YOU S HOUL D IN SIS T T H A T A L L US ER S F OL L OW T H E S A ME GUIDE L INE S.
N A U T I L U S ® G E T T I N G S T A R T E D 3 Guidelines For Getting Onto Y our Elliptical T rainer T o ge t ont o your Nau ti lus ® Ell ipt ical T rainer , grasp t he handrails w i t h bot h hands, place one foo t ont o t he foo t pedal and s tep on to t he machine using t he handrails for sup por t and balance.
N A U T I L U S ® U S I N G T H E C O N T R O L S CHAN GING THE GAME IN HEAL TH AND FITNESS ™ 4 USING THE CONTROLS Key Functions S tar t Key — Pr essi ng the S TA R T Key w ill immed iatel y begin y our worko ut in a Manual Con tr ol Mode.
N A U T I L U S ® U S I N G T H E C O N T R O L S 5 USING THE CONTROLS Fi g. 5 Fi g. 5 Fi g. 5 Fi g. 5 The Remote Operation Controls — ROC ™ ( Model E V 7 . 18 Onl y ) T he ROC ™ key pads are located on t he Upper-Bod y Ar ms above t he con tact hear t ra te gr ips ( F ig .
N A U T I L U S ® D I S P L AY & R E A D O U T CHAN GING THE GAME IN HEAL TH AND FITNESS ™ 6 DISPLA Y & READOUT 0 0 : 0 1 0 0 : 0 2 0 0 : 0 3 0 0 : 0 4 Understanding the Display and Readout Information T he following de scrib es the dis play func tio ns and spe cifi catio ns on t he Pro Ser ies elliptical t rainer.
N A U T I L U S ® D I S P L AY & R E A D O U T 7 DISPLA Y & READOUT S tride R at e — Display s the numb er of s t rides per mi nut e. A s t ride is equal t o 1 ⁄ 2 revo lut ion o f the crank or 2 s t r ides per revo lut ion . My S t ride ( Mo del E V 7 .
N A U T I L U S ® H E A R T R AT E CHAN GING THE GAME IN HEAL TH AND FITNESS ™ 8 Hear t ra te mo nit ori ng helps you mo nit or your le vel of exer t ion by disp laying y our hear t ra te dur ing exercise. T her e are t wo m et hods of m oni tor ing hear t ra te on t he Pro S eries el lipt icals : • T ele met r y ( e.
N A U T I L U S ® H E A R T R A T E 9 • T es t yo ur chest s t rap w i th a machine t hat you k now is w ork ing, or w i t h a hear t ra te wa tch tha t you k now is wo rk ing.
N A U T I L U S ® M Y N A U T I L U S ™ CHAN GING THE GAME IN HEAL TH AND FITNESS ™ 10 MY NAUTILUS™ SETUP AND OPERA TION My Nautilus ™ Member Setup T o s et up a pe rs onal My N autilu s ™ pr o fi le, co mple te the f ollowing s tep s.
N A U T I L U S ® M Y N A U T I L U S ™ 11 • NE W W ORKOU T — Se lect ing t his wi ll brin g you to t he Pr ogram Se tup m enu and allow y ou to selec t a new pr ogram for t hat day ’ s wo rkou t .
N A U T I L U S ® Q U I C K S TA R T CHANGING THE GAME IN HEAL TH AND FITNESS ™ 12 PROGRAMMING YOUR WORKOUTS The Quick Start Program Pr ovides an i mmediat e s tar t , w i thou t havi ng to en ter any user in for mat ion . T his progr am uses t he s tandard def ault se t t ings to calculat e calories bur ned durin g a wor kout s essio n.
N A U T I L U S ® F A T & C A L O R I E B U R N E R 13 PROGRAMMING YOUR WORKOUTS The Fat Burner Program T he Fa t Burner P rogram is a 6 0 - int er val wor kou t designed w i th mo derat e chang es i n int ensi t y le vel designed t o s ti mulat e fat s t ore as simila tio n for user s on a weigh t cont ro l program .
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N A U T I L U S ® H E A R T R AT E T R A I N E R CHANGING THE GAME IN HEAL TH AND FITNESS ™ 16 Heart Rate Zone T rainer Program T his is a grea t beginner hear t ra te pr ogram .
N A U T I L U S ® H E A R T R A T E I N T E R VA L S 17 PROGRAMMING YOUR WORKOUTS Heart Rate Intervals Program T his Hear t Ra te C on tr ol Pro gram allow s you to comple tel y cus tomi ze your wor kou t and det ermi ne your in ter val wor kou t int ensi t y base d on your hear t ra te.
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N A U T I L U S ® M Y S T R I D E ™ P R O G R A M S CHAN GING THE GAME IN HEAL TH AND FITNESS ™ 20 The Nautilus ® My Stride ™ Programs T he Naut ilus ® M y S t ride™ Pr ograms are highl y in terac ti ve, “ cros s tr aining” t ype p rograms t hat ar e designed t o coa ch you t hr ough an ent ire w orkou t progr am.
N A U T I L U S ® S P E E D / C A L O R I E G O A L 21 Speed W orkout Program In t his progr am you have comple te con tr ol of y our resi s tance level . The i nt ent is t o get y ou to var y t he speed ( s tr ides per minu t e rat e ) of your w orkou t .
N A U T I L U S ® R A N D O M P L AY CHANGING THE GAME IN HEAL TH AND FITNESS ™ 22 PROGRAMMING YOUR WORKOUTS Random Play Program Never do t he same wor kou t t w ice! T his pr ogram randoml y genera tes a w orkou t cour se pro fi le s o ever y w orkou t is a unique ad vent ure .
N A U T I L U S ® F I T T E S T P R O G R A M 23 TEST YOUR FITNESS LEVEL The Nautilus ® Fit T est Program I t is helpf ul t o periodicall y tes t y our fi t ness level t o measure t he succ es s level o f your curren t wor kou t progr am and make adjust men t s to y our exercise progr am going for war d.
N A U T I L U S ® F I T T E S T P R O G R A M CHAN GING THE GAME IN HEAL TH AND FITNESS ™ 24 T he fi nal as sumpt ion addre sses t he iss ue of mechanic al e f fi ciency . O x ygen up take a t any given wor k rat e can var y by approx ima tel y 15% be t wee n di f fer ent i ndiv iduals.
N A U T I L U S ® F I T T E S T P R O G R A M 25 ra te of t he subjec t to a t least 11 5 beat s / m in. I t is impor t ant t o reme mber tha t t w o consec u t ive hear t ra te measure ment s mus t be ob t ained above 1 15 beat s / min t o predic t VO 2 max .
N A U T I L U S ® F I T T E S T P R O G R A M CHAN GING THE GAME IN HEAL TH AND FITNESS ™ 26 • T he hear t ra te never r ea ches 1 15 beat s / mi n.
N A U T I L U S ® C U S T O M W O R K O U T S 27 Custom W orkouts T hese pro grams allow y ou to creat e and s tor e your ow n cus to m course pr ofi les . T he Cus to m Pr ogram Menu can onl y be ac cess ed thr ough the M y Naut ilus™ menu. E ach My Naut ilus™ member can create and s t ore t hree cus tom p rograms .
N A U T I L U S ® F I T N E S S G U I D E L I N E S CHAN GING THE GAME IN HEAL TH AND FITNESS ™ 28 No single fi t ness pr ogram is sui t able for all . A ll fi t ness pr ograms shou ld be designed by fi t ness pr ofe ssionals w ho are t rained t o tail or the pr ogram t o the indi vidual goals and fi t ness l evels of each client .
N A U T I L U S ® F I T N E S S G U I D E L I N E S 29 Y our New Home Fitness Program T here are many grea t reasons w hy home exercis e equipmen t has inc r eased in popular it y ov er the year s, bu t topp ing t he lis t is convenience.
N A U T I L U S ® F I T N E S S G U I D E L I N E S CHAN GING THE GAME IN HEAL TH AND FITNESS ™ 30 Steps to Getting Started Once you have made the com mit men t to s t ar t e xercising at ho me, here are some sugges t ions t hat may help y ou s tay m ot iva ted .
N A U T I L U S ® F I T N E S S G U I D E L I N E S 31 Components of Fitness O ver the pas t 2 5 year s, many peop le have focused on walk ing, r unning , cycling, sw im ming and ot her t yp es of aerobic act i vi t y as the ir only means o f exercise.
N A U T I L U S ® F I T N E S S G U I D E L I N E S CHAN GING THE GAME IN HEAL TH AND FITNESS ™ 32 Mus cular S tr engt h is t raining y our muscles to r emain s tr ong using resi s tance such as d um bbells, e last ic t ubing or your bo dy weigh t .
N A U T I L U S ® F I T N E S S G U I D E L I N E S 33 Y ou can even incorp orat e s tr et ching int o your s t reng t h tr aining wor kout s b y s tr et ching the muscles y ou have used imme diatel y af t er you have comple ted your exercise s et . L ike cardiovascular tr aining, i t is r ecommended tha t you s t re tch ever y day.
N A U T I L U S ® F I T N E S S G U I D E L I N E S CHAN GING THE GAME IN HEAL TH AND FITNESS ™ 34 group s ource or process ed foods can be unheal th y in t he long run , and should be avoided .
N A U T I L U S ® F I T N E S S G U I D E L I N E S 35 W hen you are fi rs t s t ar t ing ou t , you s hould exclusive ly wo rk in t he Zo ne 1 and Zo ne 2 int ensi t ies. A f ter a f ew week s, you can occasionally incor pora te Z one 3 and Zo ne 4 int ensi t ies for sh or t per iods of t ime .
N A U T I L U S ® F I T N E S S G U I D E L I N E S CHAN GING THE GAME IN HEAL TH AND FITNESS ™ 36 A s you get i n bet t er shape, the hear t ra te number y ou obt ain for each zone w ill get higher and h igher , w hich means your hear t is able t o handle higher in tensi t ies .
N A U T I L U S ® F I T N E S S G U I D E L I N E S 37 T hri ve on t he energ y tha t exercise give s you. Wat ch your healt h r isks scor es go dow n. Pay a t t en tion t o how much easier ever yday act iv i t y is . No tice ho w muc h bet t er you are s leeping.
N A U T I L U S ® M A N A G E M E N T M E N U CHAN GING THE GAME IN HEAL TH AND FITNESS ™ 38 MANAGEMENT MENU Management Menu T o acc ess t he Manag emen t Menu f ollow the s te ps below. 1. P res s and hold t he L E V E L UP and L E V E L DO W N Key s for t hree seconds w hile in S t andby Mode.
N A U T I L U S ® M A I N T E N A N C E 39 T he Naut ilus ® Pr o Ser ies Ell ipt ical requires a m inimal amoun t of main tenance and upkeep. F or sa fet y and lo ng lif e of t he mac hi ne, it i s however i mpor t an t to fo llow t he guideline de taile d below.
N A U T I L U S ® W A R R A N T Y CHAN GING THE GAME IN HEAL TH AND FITNESS ™ 40 A ll Naut ilus ® exercis e product s are w arran ted t o the re tail p urcha s er to be f ree f rom def ect s in mat erials and wor kmans hip. Warran t y cover age is valid to t he original purchaser onl y and pro of of pur cha se w ill be requir ed.
N A U T I L U S ® C O N TA C T I N F O R M A T I O N 41 CONT ACTING NAUTILUS If you need assistance, please hav e both the serial number of your mac hine and the date of purc hase av ailable when you contact the appropriate Nautilus offi ce listed below .
©2 0 0 6 . N au t il us , I nc . All rights reserved. Nau t i lu s, t h e Nau t i lu s L og o, M y N au t il us , M y S t r id e and R O C ar e ei t h er r eg is t er ed t r ad em ar ks o r t ra dem ar k s of N au t il us , I nc . 16400 SE Nautilus Drive, V ancouver , Washington 98683 USA 1-800-NAUTILUS www .
An important point after buying a device Nautilus EV7.16 (or even before the purchase) is to read its user manual. We should do this for several simple reasons:
If you have not bought Nautilus EV7.16 yet, this is a good time to familiarize yourself with the basic data on the product. First of all view first pages of the manual, you can find above. You should find there the most important technical data Nautilus EV7.16 - thus you can check whether the hardware meets your expectations. When delving into next pages of the user manual, Nautilus EV7.16 you will learn all the available features of the product, as well as information on its operation. The information that you get Nautilus EV7.16 will certainly help you make a decision on the purchase.
If you already are a holder of Nautilus EV7.16, but have not read the manual yet, you should do it for the reasons described above. You will learn then if you properly used the available features, and whether you have not made any mistakes, which can shorten the lifetime Nautilus EV7.16.
However, one of the most important roles played by the user manual is to help in solving problems with Nautilus EV7.16. Almost always you will find there Troubleshooting, which are the most frequently occurring failures and malfunctions of the device Nautilus EV7.16 along with tips on how to solve them. Even if you fail to solve the problem, the manual will show you a further procedure – contact to the customer service center or the nearest service center
