Table of Contents
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Table of Contents
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Summary of Contents for Nautilus NB 3000
- Page 1 NB/NR 3000 EXERCISE BIKES Owner's Manual...
- Page 2 NB 3000 NR 3000...
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Page 3: Table Of Contents
CONGRATULATIONS! Thank you for making Nautilus a part of your exercise program. For many years to come, you will be able to rely on the quality of Nautilus craftsmanship and durability. We have included some general fitness guidelines for your use and hope you will find the information valuable in assist- ing you in your pursuit of a healthy lifestyle. - Page 4 TABLE OF CONTENTS Flexibility ....................... 9 Exercise and body composition ................9 A balanced workout ..................... 10 Warm up ......................10 Aerobic/strength exercise ................... 10 Cool down ......................11 How to determine your maximum heart rate ............11 Target heart rate training zones ................11 Beating the dropout odds: Jump start your fitness program ......
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Page 5: Operation & Set Up
OPERATION HOW TO USE YOUR NAUTILUS BIKE > fig.1 > Seat Adjustment Proper seat height helps ensure maximum exercise efficiency and comfort, while reducing the risk of injury. 1. Seated on the bike, place both feet in the pedals. Rotate one pedal to the fur- thest most position. - Page 6 > Getting Started Your Nautilus 3000 bike has an internal generator that provides electrical power to the computer display. This means you never need batteries or have to plug in your bike, simply pedal at 25 RPM or higher to activate the computer.
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Page 7: Heart Rate Monitoring
> fig.6 > Heart Rate Monitoring The Nautilus NB/NR 3000 bikes are equipped with both touch heart rate as well as a wireless heart rate receiver. To use the touch heart rate feature simply place both hands on the metal handgrip sensors making sure both your palms are in contact on the front side and your fingers are in contact on the opposite side (Fig. - Page 8 OPERATION > Custom Programs Your 3000 computer allows to create and store your own programs you design. 1. To create a Custom Program, select Custom One or Custom Two from the Program Selection menu then press the RESET key. Use the + and – keys to change the course profile. Press ENTER to confirm each segment level. 2.
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Page 9: Maintenance
OPERATION ADDITIONAL INFORMATION > fig.8 > Moving your bike To move your bike, carefully lift the rear end of the bike by pushing down on the front of the handlebars. Steer the bike to another loca- tion. Be gentle while moving the unit as any sharp impact directly or indirectly to the computer can affect computer operation. -
Page 10: By Edmund R. Burke, Ph.d
Who wants to run outdoors during a raging blizzard. Or, who wants to ride a bike on busy city streets during rush hour in the heat of summer. It's much more comfortable to hop on your Nautilus fitness equipment and exercise in the comfort and security of your air-conditioned room. -
Page 11: Home Fitness Planning Worksheet
GUIDELINES > Get off on the right foot and stay motivated. Realize that any new habit is difficult to establish at first, but it can be done. Follow these steps and you'll be on your way to establishing and using your home fitness center for improved health and fitness. -
Page 12: Muscular Strength
GUIDELINES STEPS TO GETTING STARTED > Muscular Strength The new guidelines have added resistance training since the ACSM recognizes the increasing importance of maintaining strength as a health benefit as we get older. The rationale for the addition of strength training to the guidelines is a result of a ten year follow-up study on master runners (along with other studies). -
Page 13: Flexibility
GUIDELINES Keep in mind that the ACSM recommendations are guidelines for the average person, not a champion ath- lete training for the Olympic Games. An appropriate warm-up and cool-down, which would also include flexibility exercises, is also recommend- ed. While many of you will need to train with more mileage and at a greater intensity to race competitively, the important factor to remember for most people is that if they follow the ACSM guidelines of physical activity they will attain increased physical and health benefits at the lowest risk. -
Page 14: A Balanced Workout
GUIDELINES IDENTIFYING YOU BALANCED FITNESS GOALS > Include an exercise program that provides as least 300 calories or more of activity per day. This is best accom- plished with exercise of low intensity and long duration. Many pieces of home fitness equipment give estimates of calories burned while exercising. -
Page 15: Cool Down
GUIDELINES In addition to aerobic exercise, the ACSM recommends that healthy adults perform a minimum of 8 to 10 strength exercises involving the major muscle groups a minimum of two times per week. At least one set of 8 to 12 rep- etitions to near-fatigue should be completed during each session. -
Page 16: Beating The Dropout Odds: Jump Start Your Fitness Program
GUIDELINES TABLE 1 EXERCISE GUIDELINES Varied training in all three of these zones will add to increased levels of fitness and improved performance and add more energy to your life. "Most training programs use a combination of training intensities to increase performance capacity,"... -
Page 17: Make Exercise A Habit
GUIDELINES So if the Surgeon General's findings are not convincing evidence enough to keep most us exercising on a consis- tent basis, what is? Scientists are finding that the process of beginning, increasing and ultimately sticking to an exercise pro- gram is a combination of two elements: finding the right incentives and building a habit. -
Page 18: It's Never Too Late For Fitness
GUIDELINES 4. Develop a constructive attitude. Do not focus on what you are giving up to exercise on a regular basis, but on what new options you'll have after you become fit. 5. Engage your body and mind. Connect on a deeper level, you'll be more likely to stay with your routine. If your exercise time on a stationary bike is your 30-minutes away from work or a time for reflection, you're much more likely to stick with it. -
Page 19: Warranty Information
Nautilus’s liability hereunder is expressly limited to the replacement of goods not complying with this warranty or, at Nautilus’s election, to the repayment of an amount of the purchase price of the exercise product in question. Some states do not permit the exclusion or limi- tation of implied warranties or incidental or consequential damages, so the preceding limitations and exclusions may not apply to you. - Page 20 The Nautilus Group 1886 Prairie Way Louisville, Colorado 80027 (800) 628-8458 www.nautilus.com...
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