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NB 1000/2000, NR 1000/2000
EXERCISE BIKES
Owner’s Manual
& Fitness Handbook
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NB 1000 NR 1000 NB 2000 NR 2000
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TABLE OF CONTENTS CONGRATULATIONS! Thank you for making Nautilus a part of your exercise program. For many years to come, Flexibility.......................................................................................................................12 you will be able to rely on the quality of Nautilus craftsmanship and durability. We have Exercise and body composition..............................................................................12 included some general fitness guidelines for
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OPERATION OPERATION HOW TO USE YOUR NAUTILUS BIKE OPERATING YOUR NB/NR 2000 COMPUTER > Using your NB/NR 2000 Computer For added workout variety, the on-board computer features a selection of > Seat Adjustment > fig.1 pre-programmed workouts as well as a manual mode program. The manual mode Proper seat height helps ensure maximum exercise effi- program can be easily accessed pressing the “Enter/Quick Start” button. All other ciency and comfort, while reducing the risk of injury. workout progr
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OPERATION OPERATION > Heart Rate Readout DESCRIPTION OF PROGRAMS While the touch heart rate feature is a quick and convenient way to check your heart rate, it is generally not as accurate as the wireless transmitter belt and is subject to occasional misreadings and interfer- > Program Overview ence. If you are exercising using one of the Heart Rate Control Programs, it is preferable that you use Below is a brief description of some of the preset programs you have to choose from. Nautilus the tra
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OPERATION OPERATION DESCRIPTIONS OF READOUTS OPERATING YOUR NR/NB 1000 COMPUTER Your Nautilus NB/NR 1000 computer allows for a great amount of workout variety and options while > Features and Readouts of the 2000 Computer being a simple easy to operate design. The 1000 computer requires (4) AA batteries for operation. The bike computer keeps track of a variety of feedback functions. When a particular FUNCTION LED is on, The resistance of the 1000 is controlled by the Tension Knob located on the
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OPERATION OPERATION ADDITIONAL INFORMATION > fig.7 > 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- 1000 COMPUTER DISPLAY tion. Be gentle while moving the unit as any sharp impact directly or indirectly to the computer can affect computer operation. (Fig. 7) To move your recumbent, lift the back end of the unit and steer using the stabilizer tube. (Fig.8) Be sure your bike is unplugged
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GUIDELINES GUIDELINES NAUTILUS EXERCISE EQUIPMENT MANUAL Edmund R. Burke, Ph.D. > 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 > Getting the Most Out of Your Home Fitness Program home fitness center for improved health and fitness. Enjoy the journey! The three main reasons for the increased popularity of home fitness gyms and exercise a
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GUIDELINES GUIDELINES Keep in mind that the ACSM recommendations are guidelines for the average person, not a champion STEPS TO GETTING STARTED athlete training for the Olympic Games. An appropriate warm-up and cool-down, which would also include flexibility exercises, is also > Muscular Strength recommended. While many of you will need to train with more mileage and at a greater intensity to The new guidelines have added resistance training since the ACSM recognizes the increasing race comp
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GUIDELINES GUIDELINES In addition to aerobic exercise, the ACSM recommends that healthy adults perform a minimum of 8 to IDENTIFYING YOUR FITNESS GOALS 10 strength exercises involving the major muscle groups a minimum of two times per week. At least one set of 8 to 12 repetitions to near-fatigue should be completed during each session. > Include an exercise program that provides as least 300 calories or more of activity per day. These recommendations are based on two factors: This is best a
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GUIDELINES GUIDELINES TABLE 1 EXERCISE GUIDELINES So if the Surgeon General's findings are not convincing evidence enough to keep most us exercising on a Varied training in all three of these zones will add to increased levels of fitness and improved per- consistent basis, what is? formance and add more energy to your life. "Most training programs use a combination of training Scientists are finding that the process of beginning, increasing and intensities to increase performance capacity,"
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GUIDELINES WARRANTY 4. Develop a constructive attitude. Do not focus on what you are giving up to exercise on a regular All Nautilus exercise products are warranted to the retail purchaser to be free from defects in basis, but on what new options you'll have after you become fit. materials and workmanship. Warranty coverage valid to the original purchaser only and proof of 5. Engage your body and mind. Connect on a deeper level, you'll be more likely to stay with your rou- purchase will be re
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EXERCISE LOG SHEET NOTES Date Workout Time Program Distance Average Speed Average Heart Rate Logging each workout can be a great way to track your fitness goals and help you stay motivated! BE SURE TO MAKE COPIES BEFORE USING.
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The Nautilus Group 1886 Prairie Way Louisville, Colorado 80027 1.800.864.1270 www.nautilus.com ©2003 Rev.B
