Nautilus 6 Series, Owner'S Manual

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SAFETY PRECAUTIONS SAFETY PRECAUTIONS
BEGINNER TREADMILL PROGRAM
BEGINNER TREADMILL PROGRAM
EXERTION LEVEL EXERTION LEVEL DURATION DURATION
WEEK 1 Easy 6~12 minutes
WEEK 2 Easy 10~16 minutes
WEEK 3 Moderate 14~20 minutes
WEEK 4 Moderate 18~24 minutes
WEEK 5 Moderate 22~28 minutes
WEEK 6 Slightly higher or slightly lower 20 minutes
WEEK 7 Add interval training 3 minutes at moderate exertion with 3 minutes at
higher exertion for 24 minutes
TARGET HEART RATE ZONE
You do not want to workout at your
maximum heart rate. The recommended
Heart Rate Zone is a percentage of your
maximum heart rate. Between 65% and
85% of your maximum heart rate.
* Lower limit of Target Heart Rate Zone
=maximum heart rate X 0.6
* Upper limit of Target Heart Rate Zone
=Maximum heart rate X 0.75
(This is recommended by American Heart
Association. Before starting exercise
program, please consult your physician
to understand your physical situation)
220-your age = maximum heart zone
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* Advantage of using the treadmill is consumers can strengthen the cardiopulmonary function and
physical fitness.
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