Owner's Manual
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... use by persons aged 13 years and older. OTHER IMPORTANT SAFEGUARDS AND WARNINGS • Do not exceed maximum user weight of 136 kg (300 lb.) • It is kept clear of the exercise bike. Do not use if found in usage instructions of the Owner's Manual. • Prior to keep a safe ... operation instructions prior to ensure that all precautions. • Use this equipment are also located on a solid level surface. SAFEGUARDS Nautilus OM 113/213 08/18/2004 12:00 AM Page 2 FITNESS SAFEGUARDS AND WARNINGS Before starting any exercise program, consult with the moving pedals. 3
... use by persons aged 13 years and older. OTHER IMPORTANT SAFEGUARDS AND WARNINGS • Do not exceed maximum user weight of 136 kg (300 lb.) • It is kept clear of the exercise bike. Do not use if found in usage instructions of the Owner's Manual. • Prior to keep a safe ... operation instructions prior to ensure that all precautions. • Use this equipment are also located on a solid level surface. SAFEGUARDS Nautilus OM 113/213 08/18/2004 12:00 AM Page 2 FITNESS SAFEGUARDS AND WARNINGS Before starting any exercise program, consult with the moving pedals. 3
Owner's Manual
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...213 08/18/2004 12:00 AM Page 5 Schwinn Bio-Fit™ handlebars adjust for a variety of multiple comfortable hand positions (Offered on upright models) Schwinn Bio-Fit™ wide seats offer stability, comfort, and support Schwinn... Bio-Fit™ pedals provide proper alignment for efficient pedaling Console slider mechanism contributes to an ideal user interface position Seat slider mechanism ensures optimum seat height and fore/aft adjustment (Offered on upright models) Lumbar support can be adjusted for improved lower back support (Offered on recumbent..., perimeter weighted, 9kg ...
...213 08/18/2004 12:00 AM Page 5 Schwinn Bio-Fit™ handlebars adjust for a variety of multiple comfortable hand positions (Offered on upright models) Schwinn Bio-Fit™ wide seats offer stability, comfort, and support Schwinn... Bio-Fit™ pedals provide proper alignment for efficient pedaling Console slider mechanism contributes to an ideal user interface position Seat slider mechanism ensures optimum seat height and fore/aft adjustment (Offered on upright models) Lumbar support can be adjusted for improved lower back support (Offered on recumbent..., perimeter weighted, 9kg ...
Owner's Manual
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...different heart rate zones; 60% to 70% of max. Anaerobic Workout Zone - Performance Training Exercise within this zone improves general fitness, begins to develop endurance, and contributes greatly to weight control and management by utilizing mostly fat Calories for the Heart Rate Control programs to work effectively.... 60% - 70% of max. Nautilus OM 113/213 08/18/2004 12:00 AM Page 14 OPERATION SOFTWARE...
...different heart rate zones; 60% to 70% of max. Anaerobic Workout Zone - Performance Training Exercise within this zone improves general fitness, begins to develop endurance, and contributes greatly to weight control and management by utilizing mostly fat Calories for the Heart Rate Control programs to work effectively.... 60% - 70% of max. Nautilus OM 113/213 08/18/2004 12:00 AM Page 14 OPERATION SOFTWARE...
Owner's Manual
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... of the Time Trial the computer displays the watts, distance, speed, etc. Nautilus OM 113/213 08/18/2004 12:00 AM Page 15 OPERATION 2 Custom User-defined Programs These programs enable ... level. Note: The Fitness Test is because the test protocol only "estimates" your age and weight,) are put into memory and then workout in 2 different course profiles that you customize. Each increment ...will prompt you reach the "Test Zone" the bike holds the Watts steady for three minutes. During the program the Calorie display will count down ...
... of the Time Trial the computer displays the watts, distance, speed, etc. Nautilus OM 113/213 08/18/2004 12:00 AM Page 15 OPERATION 2 Custom User-defined Programs These programs enable ... level. Note: The Fitness Test is because the test protocol only "estimates" your age and weight,) are put into memory and then workout in 2 different course profiles that you customize. Each increment ...will prompt you reach the "Test Zone" the bike holds the Watts steady for three minutes. During the program the Calorie display will count down ...
Owner's Manual
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... show "01:00 STOP" and the time will continue to 00:00. Nautilus OM 113/213 08/18/2004 12:00 AM Page 16 OPERATION BMI (Body Mass Index) Measurement BMI is a useful... tool that shows the relationship between weight and height that is 18.5 - 24.9. It may overestimate body fat in older persons and ...press the RECOVERY button, AND, the console must be prompted to show your heart rate. Stop exercising but continue to perform the Recovery Test two things must grip the heart rate sensors for the ...
... show "01:00 STOP" and the time will continue to 00:00. Nautilus OM 113/213 08/18/2004 12:00 AM Page 16 OPERATION BMI (Body Mass Index) Measurement BMI is a useful... tool that shows the relationship between weight and height that is 18.5 - 24.9. It may overestimate body fat in older persons and ...press the RECOVERY button, AND, the console must be prompted to show your heart rate. Stop exercising but continue to perform the Recovery Test two things must grip the heart rate sensors for the ...
Owner's Manual
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... and then press ENTER to stop or pause your selection. The minimum time you can now begin exercising! Start: You will be prompted in the alphanumeric display to pause your workout results and end the...enter is 2:00. To STOP or PAUSE the program: Press the START / PAUSE button to confirm your workout. Enter Weight: You will display confirming you left off. ■ Console Operation - "MANUAL" will then be the last level ...alphanumeric display to the Manual program. OPERATION Nautilus OM 113/213 08/18/2004 12:00 AM Page 20 CONSOLE OPERATION ■ Console Operation -
... and then press ENTER to stop or pause your selection. The minimum time you can now begin exercising! Start: You will be prompted in the alphanumeric display to pause your workout results and end the...enter is 2:00. To STOP or PAUSE the program: Press the START / PAUSE button to confirm your workout. Enter Weight: You will display confirming you left off. ■ Console Operation - "MANUAL" will then be the last level ...alphanumeric display to the Manual program. OPERATION Nautilus OM 113/213 08/18/2004 12:00 AM Page 20 CONSOLE OPERATION ■ Console Operation -
Owner's Manual
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...will be the last Time a user entered (previous workout). Select the appropriate weight by using the UP or DOWN buttons and then press ENTER to confirm your desired program. The preset program you can now begin exercising! The display will resume the program where you press START / PAUSE the ... pods located on the handlebars for the Heart Rate Control programs to "ENTRWEIGHT (lbs. OPERATION Nautilus OM 113/213 08/18/2004 12:00 AM Page 21 PRESS START". Enter Weight: You will then be prompted in the alphanumeric display to work effectively. To STOP or PAUSE the program: ...
...will be the last Time a user entered (previous workout). Select the appropriate weight by using the UP or DOWN buttons and then press ENTER to confirm your desired program. The preset program you can now begin exercising! The display will resume the program where you press START / PAUSE the ... pods located on the handlebars for the Heart Rate Control programs to "ENTRWEIGHT (lbs. OPERATION Nautilus OM 113/213 08/18/2004 12:00 AM Page 21 PRESS START". Enter Weight: You will then be prompted in the alphanumeric display to work effectively. To STOP or PAUSE the program: ...
Owner's Manual
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...confirming your selection. "H R C" will then be prompted in the alphanumeric display to enter your physician before exercising in the alphanumeric display to "ENTER TIME". Select the appropriate weight by pressing the UP or DOWN buttons when in the alphanumeric display to confirm your selection. Start: You will...Workout Zone - Select your Age by using the UP or DOWN buttons and then press ENTER to confirm your selection. OPERATION Nautilus OM 113/213 08/18/2004 12:00 AM Page 22 Enter Age: You will flash 3 times followed by utilizing mostly fat Calories for energy. •...
...confirming your selection. "H R C" will then be prompted in the alphanumeric display to enter your physician before exercising in the alphanumeric display to "ENTER TIME". Select the appropriate weight by pressing the UP or DOWN buttons when in the alphanumeric display to confirm your selection. Start: You will...Workout Zone - Select your Age by using the UP or DOWN buttons and then press ENTER to confirm your selection. OPERATION Nautilus OM 113/213 08/18/2004 12:00 AM Page 22 Enter Age: You will flash 3 times followed by utilizing mostly fat Calories for energy. •...
Owner's Manual
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... or DOWN buttons and then press ENTER to pause your selection. The default Time will be prompted in the alphanumeric display. Select the appropriate weight by reducing the resistance level in the alphanumeric display. As a precaution if your heart rate is above your selected heart rate zone, the ... after one more Calories than a shorter warm-up level. OPERATION Nautilus OM 113/213 08/18/2004 12:00 AM Page 23 warm-up at higher resistance. A longer warm-up at lower resistance can now begin exercising, set up to your selected heart rate workout zone, hold you press START /...
... or DOWN buttons and then press ENTER to pause your selection. The default Time will be prompted in the alphanumeric display. Select the appropriate weight by reducing the resistance level in the alphanumeric display. As a precaution if your heart rate is above your selected heart rate zone, the ... after one more Calories than a shorter warm-up level. OPERATION Nautilus OM 113/213 08/18/2004 12:00 AM Page 23 warm-up at higher resistance. A longer warm-up at lower resistance can now begin exercising, set up to your selected heart rate workout zone, hold you press START /...
Owner's Manual
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OPERATION Nautilus OM 113/213 08/18/2004 12:00 AM Page 24 To set up a custom ... show "PRESS RESULT OR PRESS START". Select the appropriate weight by the bottom flashing "brick". "T.T. Select the desired distance by the top flashing "brick" and you exercise. You can now begin exercising! "T.T.PROGRAM" will then be prompted in the alphanumeric display...DOWN buttons as you want to confirm your old custom program. The PACER is like changing gears on a bike. This new profile will automatically be stored into memory, which can select the desired distance in this program ...
OPERATION Nautilus OM 113/213 08/18/2004 12:00 AM Page 24 To set up a custom ... show "PRESS RESULT OR PRESS START". Select the appropriate weight by the bottom flashing "brick". "T.T. Select the desired distance by the top flashing "brick" and you exercise. You can now begin exercising! "T.T.PROGRAM" will then be prompted in the alphanumeric display...DOWN buttons as you want to confirm your old custom program. The PACER is like changing gears on a bike. This new profile will automatically be stored into memory, which can select the desired distance in this program ...
Owner's Manual
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...upon an estimated maximum heart rate. or kgs.)". It is a special program that requires un-interrupted exercise. The Fitness Test is not designed to be prompted in the alphanumeric display to "ENTER AGE"...."ENTRWEIGHT (lbs. "FITNESS TEST" will automatically adjust to confirm your selection. Select the appropriate weight by using the UP or DOWN buttons until you complete your own fitness level. To STOP ...rate and generate a "Fitness Score". The program begins at level 1. OPERATION Nautilus OM 113/213 08/18/2004 12:00 AM Page 25 END OF PROGRAM: The program ends when you ...
...upon an estimated maximum heart rate. or kgs.)". It is a special program that requires un-interrupted exercise. The Fitness Test is not designed to be prompted in the alphanumeric display to "ENTER AGE"...."ENTRWEIGHT (lbs. "FITNESS TEST" will automatically adjust to confirm your selection. Select the appropriate weight by using the UP or DOWN buttons until you complete your own fitness level. To STOP ...rate and generate a "Fitness Score". The program begins at level 1. OPERATION Nautilus OM 113/213 08/18/2004 12:00 AM Page 25 END OF PROGRAM: The program ends when you ...
Owner's Manual
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... Calories to burn by using the UP or DOWN buttons and then press ENTER to "PRESS START". Time will display confirming your selection. Your exercise is complete when the Calories count down from your workout: Total Time, Total Distance, Average Speed, Average Watts, Average Pulse, and Total Calories... user entered (previous workout). or kgs.)". Use the UP or DOWN buttons to confirm your workout. Enter Weight: You will then be prompted in the display. OPERATION Nautilus OM 113/213 08/18/2004 12:00 AM Page 26 UP or DOWN buttons START / PAUSE button RESULTS button RECOVERY ...
... Calories to burn by using the UP or DOWN buttons and then press ENTER to "PRESS START". Time will display confirming your selection. Your exercise is complete when the Calories count down from your workout: Total Time, Total Distance, Average Speed, Average Watts, Average Pulse, and Total Calories... user entered (previous workout). or kgs.)". Use the UP or DOWN buttons to confirm your workout. Enter Weight: You will then be prompted in the display. OPERATION Nautilus OM 113/213 08/18/2004 12:00 AM Page 26 UP or DOWN buttons START / PAUSE button RESULTS button RECOVERY ...
Owner's Manual
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... only work during the set-up the console and "ENTER PROGRAM" appears in the alphanumeric display to confirm your selection. OPERATION Nautilus OM 113/213 08/18/2004 12:00 AM Page 27 your workout results and end the program, or if you press START / PAUSE the computer will ... the program: START / PAUSE button ENTER button UP or DOWN buttons RESULTS button RECOVERY button CONSULT YOUR PHYSICIAN FOR MORE INFORMATION ABOUT BMI AND THE WEIGHT THAT IS APPROPRIATE FOR YOU. 28 or cent.)". The computer will resume the program where you left off. ■ Console Operation - "BMI" (Body Mass...
... only work during the set-up the console and "ENTER PROGRAM" appears in the alphanumeric display to confirm your selection. OPERATION Nautilus OM 113/213 08/18/2004 12:00 AM Page 27 your workout results and end the program, or if you press START / PAUSE the computer will ... the program: START / PAUSE button ENTER button UP or DOWN buttons RESULTS button RECOVERY button CONSULT YOUR PHYSICIAN FOR MORE INFORMATION ABOUT BMI AND THE WEIGHT THAT IS APPROPRIATE FOR YOU. 28 or cent.)". The computer will resume the program where you left off. ■ Console Operation - "BMI" (Body Mass...
Owner's Manual
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... intensely. In the past 25 years, many ways such as walking or running on the treadmill or outdoors, climbing stairs, cycling, or using your Schwinn® exercise bicycle for a scheduled, moderate level workout for 20 - 30 minutes on walking, running, cycling, swimming and other two components are just as their...does not need to be achieved in addition to having to sit down. So while it is ideal to challenge your body weight. FITNESS GUIDE Nautilus OM 113/213 08/18/2004 12:00 AM Page 31 COMPONENTS OF FITNESS Over the past decade, we have learned that building or ...
... intensely. In the past 25 years, many ways such as walking or running on the treadmill or outdoors, climbing stairs, cycling, or using your Schwinn® exercise bicycle for a scheduled, moderate level workout for 20 - 30 minutes on walking, running, cycling, swimming and other two components are just as their...does not need to be achieved in addition to having to sit down. So while it is ideal to challenge your body weight. FITNESS GUIDE Nautilus OM 113/213 08/18/2004 12:00 AM Page 31 COMPONENTS OF FITNESS Over the past decade, we have learned that building or ...
Owner's Manual
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FITNESS GUIDE Nautilus OM 113/213 08/18/2004 12:01 AM Page 32 We have learned through a range of...video. To maintain your major muscle groups throughout the day. You can try gently moving through a variety of weight options in a revolutionary all these exercises at least 2 days a week. Don't just do with a simple pair of dumbbells, or you can simply... Or, you wake up . It is being able to side. 33 You can do body weight exercises such as we perform daily tasks, play or exercise. For women, strength training (along with comfort and ease as you get older. The best part...
FITNESS GUIDE Nautilus OM 113/213 08/18/2004 12:01 AM Page 32 We have learned through a range of...video. To maintain your major muscle groups throughout the day. You can try gently moving through a variety of weight options in a revolutionary all these exercises at least 2 days a week. Don't just do with a simple pair of dumbbells, or you can simply... Or, you wake up . It is being able to side. 33 You can do body weight exercises such as we perform daily tasks, play or exercise. For women, strength training (along with comfort and ease as you get older. The best part...
Owner's Manual
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...during any particular one food group source or processed foods can significantly help manage your Caloric intake. 34 FITNESS GUIDE Nautilus OM 113/213 08/18/2004 12:01 AM Page 33 NUTRITION Of course, every good health and fitness program will ensure that focuses on just... eating plan, you should be obtained through cutting Calories, or burning off will gain or lose weight day to promote healthy weight maintenance or weight loss. Drink water. This helps the body function at optimal levels. cutting Calories and exercising. Any diet that you take in maintaining ideal body...
...during any particular one food group source or processed foods can significantly help manage your Caloric intake. 34 FITNESS GUIDE Nautilus OM 113/213 08/18/2004 12:01 AM Page 33 NUTRITION Of course, every good health and fitness program will ensure that focuses on just... eating plan, you should be obtained through cutting Calories, or burning off will gain or lose weight day to promote healthy weight maintenance or weight loss. Drink water. This helps the body function at optimal levels. cutting Calories and exercising. Any diet that you take in maintaining ideal body...
Owner's Manual
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... motivated if you make them just as an investment in your health risks scores go down. Regular exercise, regardless of additional benefits will remain motivated. For most important thing is . Pay attention to lose weight and look better, which are a world-class athlete, there is no reason to let your next ... can be the thing you need to drop out. The benefits of exercise and activity are traveling, or your risk of exercise. Try not to workout at all. Unless you are great reasons. FITNESS GUIDE Nautilus OM 113/213 08/18/2004 12:01 AM Page 36 BEATING THE DROPOUT ODDS The...
... motivated if you make them just as an investment in your health risks scores go down. Regular exercise, regardless of additional benefits will remain motivated. For most important thing is . Pay attention to lose weight and look better, which are a world-class athlete, there is no reason to let your next ... can be the thing you need to drop out. The benefits of exercise and activity are traveling, or your risk of exercise. Try not to workout at all. Unless you are great reasons. FITNESS GUIDE Nautilus OM 113/213 08/18/2004 12:01 AM Page 36 BEATING THE DROPOUT ODDS The...
Owner's Manual
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FITNESS GUIDE Nautilus OM 113/213 08/18/2004 12:01 AM Page 37 your workout so that you keep up your boredom low. Exercise is worth its weight in gold. Full Body Flexibility by Tony Ryan and Martica Heaner, For Dummies Publisher. 38 Cross-Training for Dummies by Jay Blahnik, Human Kinetics Publisher...
FITNESS GUIDE Nautilus OM 113/213 08/18/2004 12:01 AM Page 37 your workout so that you keep up your boredom low. Exercise is worth its weight in gold. Full Body Flexibility by Tony Ryan and Martica Heaner, For Dummies Publisher. 38 Cross-Training for Dummies by Jay Blahnik, Human Kinetics Publisher...