Nautilus NE 1000, 2000, 3000 Elliptical Trainers

How to Use Your Nautilus Elliptical Trainer

• Getting Started: To get on your elliptical trainer, begin by having either the right or left foot pedal in its lowest position (six o'clock). Step up with either foot onto that pedal. Grasp the horseshoe handlebar with both hands before stepping up with your other foot. To exit, ensure the pedals are completely stopped and reverse the process.
• Upper Body Exercise: Use the moving upper body exercise arms to incorporate major muscle groups, potentially allowing for higher resistance or longer workouts. You can start with lower body only, then move to the arms as legs fatigue. Experiment to find what works best for you.
• Forward and Reverse Motion: The elliptical trainer allows for both forward and reverse pedaling motions, which work slightly different muscle groups and add variety. The direction can be changed during your workout. Forward motion is often more natural, similar to running or jogging.
• Resistance Adjustment: You have full control over resistance levels. Lower resistance typically allows for a faster pace and increased cardiovascular demand. Higher resistance provides more of a muscle/endurance workout at lower speeds. Experiment to find a comfortable starting resistance.

Operating Your NE 1000 Computer

The Nautilus NE 1000 computer offers a variety of workout options in a simple design. It requires (4) AA batteries. Resistance is controlled by the Tension Knob on the Console Mast, offering 16 levels. Turn clockwise to increase, counterclockwise to decrease. Start with a comfortable resistance level and gradually increase as your fitness improves.

• English or Metric Selection: Upon first power-up or battery replacement, select Miles (E) or Kilometers (M) using the ARROW key and confirm with ENTER/QUICK START.
• Operation: Press ENTER/QUICK START to begin exercising. You can also set a target goal for time or distance. To set a distance goal, press the top SCAN key. For a time goal, press the bottom SCAN key. Use the + or – ARROW keys to enter your goal (e.g., 35:00). A beep will sound when the goal is reached.
• Computer Readouts:
  • Speed: Current speed in MPH or KPH.
  • Distance: Total distance for the current workout.
  • RPM: Current pedal revolutions per minute.
  • Average Speed: Your average pedaling speed in MPH or KPM.
  • Heart Rate: Current heart rate in beats per minute (requires hands on metal sensors).
  • Calories: Approximate calories burned.
  • Odometer: Total distance for the machine's life (resets if batteries are removed).
  • Time: Total workout duration.
  • Average Speed Arrows: Indicates if current speed is above or below average speed.
  • Scan: Cycles through readouts automatically or displays a single readout. A small circle indicates Scan is active.

Operating Your NE 2000 Computer

The NE 2000 computer offers pre-programmed workouts and a manual mode. Access manual mode via the "Enter/Quick Start" button. Other programs require data input. It features multi-feedback functions and LED displays for workout performance tracking.

• Accessing the Computer Workout Programs: Choose between the "Quick Start" feature or programming specific data.
• Quick Start: Simply begin pedaling and press "Enter/Quick Start". The default is a manual program with resistance level three. Adjust resistance with + or - keys.
• Pre-Programmed Workouts: The NE 2000 has 6 workout courses and 20 intensity levels. Select programs P1-P6 using + and - keys, then press ENTER/QUICK START. Enter your weight and desired workout time. The computer displays current segment and course progress. Each program has 50 segments; your entered time is divided equally.
• Results Mode: After a workout, the computer displays average watts, calories per hour, average heart rate, average speed, average RPM, total calories, time, and distance.

Operating Your NE 3000 Computer

The NE 3000 elliptical features an internal generator, requiring no batteries. Pedal at 25 RPM or higher to activate the computer.

• Using Your NE 3000 Computer: The computer offers pre-programmed workouts and a manual mode. Access manual mode via the QUICK START button. Other programs require data input. It features multi-feedback functions and LED displays.
• Accessing the Computer Workout Programs: Use the "Quick Start" feature or select pre-programmed workouts.
• NE 3000 Computer Controls: Unique remote controls on the handlebars allow operation without removing hands. Right hand controls (+/-) adjust data and resistance. Left hand controls have ENTER and QUICK START buttons.
• Quick Start: Begin pedaling and press QUICK START. The default is a manual program with resistance level three. Adjust resistance with + or - keys.
• Pre-Programmed Workouts: The NE 3000 has 6 workout courses, 2 Custom Programs, and a Fitness Test. It offers 20 intensity levels. Select programs using + and - keys. Enter weight and time. The computer displays segment progress.

Heart Rate Training

• Heart Rate Monitoring: Nautilus ellipticals have touch heart rate sensors on the handlebars. Place both palms on the front and fingers on the opposite side of the metal sensors. The NE 2000/3000 can also use an optional heart rate transmitter belt.
• Heart Rate Control Programs (NE 2000/ 3000): These programs maintain your target heart rate by adjusting resistance. Select the Heart Rate Program, enter age and weight. Your target heart rate (typically 70% of maximum) will be displayed. Example: For a 40-year-old, max HR is 180 (220-40), target HR is 126 (180 * 0.70). Consult your physician for personalized target rates. Press ENTER to accept or use +/- keys to adjust.

Moving Your Machine

To move your machine, carefully lift the back end and steer using the stabilizer tube. Avoid sharp impacts to the computer. The transport wheels are for indoor use only and should not be used on rough surfaces like concrete or asphalt. If you are uncomfortable moving it, seek help.

Leveling Your Elliptical Trainer

Your machine can be leveled to compensate for uneven surfaces. Adjust the two leveling bolts located on the underside of the rear stabilizer by screwing them in or out as needed.

Maintenance

Your Nautilus elliptical requires minimal routine maintenance. Keep the machine clean of dirt and sweat using a damp cloth. Do not use petroleum-based solvents for cleaning, and avoid excessive moisture on the computer. Never store the machine outdoors or in an uncovered area.

Getting the Most Out of Your Home Fitness Program

Convenience is a key reason for home fitness popularity. Regular, sustained exercise is crucial. Home workouts offer ease, comfort, safety, and privacy. Flexibility in scheduling is a major advantage, especially for those with busy lives or families.

The Stanford Home Exercise Study

A Stanford University study found that supervised home exercisers showed greater adherence than those in university-based group sessions, despite the latter offering camaraderie and instruction. The study highlighted that convenience plays a significant role in compliance. All groups showed fitness improvements, with low-intensity groups achieving similar results to high-intensity groups. It's never too late to start exercising, with studies showing even older individuals can increase strength.

Home Fitness Planning Worksheet

To help you get started and stay motivated:

• Get a physical exam: Consult your physician, especially if you are over 35, inactive, or have health issues.
• Plan your space: Designate a comfortable area for your fitness equipment.
• Find a companion: Exercising with a friend or family member can boost motivation.
• Make fitness a habit: Schedule exercise like any other appointment.
• Use affirmations: Positive self-statements can reinforce commitment.

Home Fitness Planning Worksheet:

• Target date to begin exercise program: [Date]
• Times of day I can exercise: Time #1: [Time], Time #2: [Time], Time #3: [Time]
• Days of the week that are good for me to workout: Day #1: [Day], Day #2: [Day], Day #3: [Day]
• Activities I would like to experiment with: Activity #1: [Activity], Activity #2: [Activity], Activity #3: [Activity]
• Exercise goals I wish to accomplish: Goal #1: [Goal], Goal #2: [Goal], Goal #3: [Goal]

Steps to Getting Started

Muscular Strength

The ACSM now includes resistance training, recognizing its importance for maintaining strength and lean body mass, especially as we age. Strength training also helps maintain bone and muscle mass and can protect against osteoporosis. The guidelines recommend two to three strength training sessions per week, with one set of 8-12 repetitions for major muscle groups.

Cardiovascular Fitness

Recommendations include 20-60 minutes of aerobic activity, 3-5 times per week, at 60-85% of maximum heart rate. Activities should use large muscle groups and be rhythmical. Beginners benefit from low-intensity workouts; fitter individuals can gradually increase intensity. Examples include cycling, walking, and cross-country skiing.

Training Effect

Duration, intensity, and frequency stimulate the aerobic training effect. Training below ACSM guidelines is insufficient. Exercising excessively may not significantly increase the effect for most individuals. Adequate recovery is essential. Endurance training less than two days per week, below 60% max heart rate, for less than 20 minutes, without strength and flexibility, is inadequate for maintaining fitness.

Exercise Guidelines (Table 1.1 Summary)

ACSM recommendations are for the average person. An appropriate warm-up and cool-down are recommended. For competitive athletes, higher mileage and intensity may be needed, but for most, following guidelines offers benefits at lowest risk. Consistency can lead to lifestyle changes.

Flexibility

Flexibility is important for performing tasks requiring reaching, twisting, and turning. Hip flexibility, for example, helps prevent lower back pain.

Exercise and Body Composition

Good body composition results from aerobic activity, strength training, and proper diet. Caloric balance (calories in vs. calories out) determines weight change. Losing weight through exercise primarily results in fat loss, while resistance training can increase muscle mass. Aerobic activity is effective for sustained metabolism and energy expenditure.

Guidelines for weight loss programs combining exercise and caloric restriction:

• Consume at least 1,200 calories per day in a balanced diet.
• Maintain a negative caloric balance of 500-1,000 calories per day through diet and exercise for gradual weight loss (not more than 2 pounds per week).

A Balanced Workout

A balanced workout includes three parts: Warm-up, Main aerobic/strength routine, and Cool-down. Exercise and recovery are crucial for conditioning; neglecting either invites injury. Pushing too hard or too little can be detrimental; monitoring heart rate helps manage intensity.

• Warm-up: Prepares muscles, improves performance, and increases oxygen supply. Takes 5-10 minutes, aiming for 110-120 beats per minute.
• Aerobic/Strength Exercise: The core of the program, requiring strenuous effort to reach the target heart rate zone (60-90% of max HR). Heart rate monitors provide visible feedback.
• Cool-down: Gradually returns the cardiovascular system to normal over 5-10 minutes. Lower intensity slowly. Stop when heart rate is below 110 bpm. Warm-up and cool-down are vital for injury prevention.

How To Determine Your Maximum Heart Rate

Estimate maximum heart rate using the formula: 220 - Age. For example, a 45-year-old has an estimated max HR of 175 (220-45). The target heart rate zone for aerobic training would be 105-149 bpm (60-80% of max).

Target Heart Rate Training Zones

There are three zones:

• Fat Burning Zone: 50-65% of max HR. Moderate intensity, primarily uses fat for fuel. Recommended for beginners and weight loss (20-30 mins/day, 3-5 days/week).
• Aerobic Exercise Zone: 60-85% of max HR. Builds aerobic endurance and fitness base.
• Anaerobic Training: 85-100% of max HR. For increased speed and tolerance to lactic acid, often involves short sprints or hill running.

Predicted Target Heart Rate Zones for Different Ages

(Table showing age, maximum predicted heart rate, and aerobic target ranges.)

Consult your physician or a sports medical expert for personalized heart rate targets based on your age, medical, and physical condition, especially if over 35, sedentary, overweight, or with a history of heart disease.

Beating The Dropout Odds: Jump Start Your Fitness Program

Regular physical activity offers significant health benefits, reducing the risk of heart attack, cancer, diabetes, high blood pressure, osteoporosis, and improving stress management. Despite these benefits, only 22% of Americans exercise regularly, and the dropout rate for programs is about 50%.

To succeed:

• Focus on the positive aspects of exercise, not what you're giving up.
• View exercise as an investment in health and well-being.
• Plan and set realistic goals.
• Start with shorter sessions (e.g., 20 minutes, 3 times/week) and gradually increase duration.
• Anticipate lapses and have strategies to get back on track quickly.
• Exercise is a joy that energizes and improves well-being. Motivating yourself requires changing behavior.

Make Exercise A Habit

Six mental strategies for fitness:

1. Clarify your 'why': Understand your specific goals (e.g., gain strength for swimming, tone body).
2. Vary your workout: Mix activities to keep it interesting and engage different muscle groups.
3. Focus on the positive: Celebrate successes and the energy gained from exercise.
4. Develop a constructive attitude: Focus on new options gained from fitness.
5. Engage body and mind: Connect with exercise as a reflective or creative time.
6. Consider physiological benefits: Beyond fitness, exercise improves blood pressure, heart health, lung function, and reduces osteoporosis risk and stress.

It's Never Too Late... for Fitness

Efficiency of effort is key for home fitness. Be creative and innovative to maximize gains in minimal time. Varying grips, stepping rhythms, intensity, or stroke rates can enhance workouts. Home fitness equipment helps achieve goals and prepare for a healthier lifestyle. Edmund R. Burke, Ph.D., author of 'Complete Home Fitness Handbook', is a recognized expert in exercise science.

Suggested Readings

• Burke, Edmund. Complete Home Fitness Handbook.
• Anderson, Bob; Pearl Bill; and Burke Ed. Getting in Shape: Workout Programs for Men & Women.
• Burke, Edmund. Precision Heart Rate Training.