Nautilus EV7.16 Owner'S Manual Download Page 17 | Manualshive

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15

Custom Intervals Program

Similar to the Speed Intervals Programs but with
a greater degree of customization to allow you to
create the perfect interval program for your ﬁ tness

needs. With the Custom Interval Program, you have
the ability to adjust your Work and Rest level and
duration as well as being able to determine the
number of intervals you wish to perform.

To use the Custom Intervals Program:

1. Press the PROGRAM Key to enter the program

selection menu. Use the UP/DOWN LEVEL Keys to
advance to the CUSTOM INTERVALS Program.

2. Press the ENTER Key to conﬁ rm selection.

3. Enter your weight using the UP/DOWN LEVEL Keys

and press ENTER to conﬁ rm.

• Your weight is used to calculate the number

of calories burned during each minute of
exercise and the total number of calories
burned during the exercise session.

4. Enter your Work Level using the UP/DOWN

LEVEL Keys. This will be the more difﬁ cult
interval of the program.

5. Enter your Work Time using the UP/DOWN LEVEL

Keys. This will determine how much time is spent
in the more difﬁ cult Work Interval.

6. Enter your Rest Level using the UP/DOWN LEVEL

Keys. This will be the easier, recovery interval of
the program.

7. Enter in your Rest Time using the UP/DOWN LEVEL

Keys. This will determine how much time is spent
in the Recovery Interval.

8. Enter the number of intervals you wish to perform

using the UP/DOWN LEVEL Keys. Press the ENTER
Key to conﬁ rm information and begin workout.

The intensity level may be changed at any time during

the workout by pressing the UP and DOWN Keys as
desired. Any changes to the intensity level will be
displayed in the current ﬂ ashing column. The new
intensity level will continue throughout the rest of the
workout until changed using the Level keys.

PROGRAMMING YOUR WORKOUTS

00:01

00:02

00:03

00:04

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Summary of Contents for EV7.16

Page 1: ...NAUTILUS CHANGING THE GAME IN HEALTH AND FITNESS Be Strong Model EV7 16 EV7 18 Model EV7 16 Model EV7 18 Pro Series Elliptical Trainer Owner s Manual Pro Series Elliptical Trainer Owner s Manual ...

Page 2: ...on and Placement 2 Getting Started 3 Using the Controls 4 Understanding the Display and Readout Information 6 Heart Rate Monitoring 8 My Nautilus 10 Basic Program Menu Quick Start Program 12 Manual Program 12 Fat Burner Program 13 Calorie Burner Program 13 Speed Intervals Program 14 Custom Intervals Program 15 Heart Rate Controlled Program Menu Heart Rate Zone Trainer Program 16 Heart Rate Interva...

Page 3: ...lt a physician prior to commencing an exercise program If at any time you feel faint or dizzy or experience pain stop and consult your physician 5 Inspect this machine for loose parts or signs of wear Do not use if found in this condition Contact Nautilus Customer Service 6 This machine contains moving parts Use Caution Do not wear loose clothing or jewelry 7 This machine is designed for a user we...

Page 4: ...exertion or injury 5 Although all equipment manufactured by Nautilus has been thoroughly inspected by the manufacturing facility prior to shipment proper installation and regular maintenance are required to ensure safety Installation and Placement Your Nautilus elliptical trainer should be located on a ﬂat surface allowing room to safely enter and exit the machine The foot pedals of the machine wh...

Page 5: ...xercising at higher speeds will prefer longer stride lengths ﬁg 2 Using the Upper Body Arms Once you are comfortable with the operation of the machine you may then begin to use the Upper Body Arms to increase the workout intensity Using the Upper Body Arms will more closely simulate a natural running motion and will provide arm resistance in both directions for a more full body workout ﬁg 3 Revers...

Page 6: ...e s resistance level 1 20 These keys are also used to adjust and select workout time user weight age and target heart rate Scan Key During the exercise program the Scan Key is used to select between various exercise statistics When a workout is started the display is in the Scan On Mode and the various exercise statistics will be displayed every few seconds Pressing the Scan Key will select betwee...

Page 7: ...control the primary functions of the elliptical without removing your hands from the Upper Body Arms The ROC keypad on the left Upper Body Arm includes a START Key and an ENTER Key The ROC keypad on the right Upper Body Arm includes the Level UP and DOWN Keys These keys work exactly the same as the keys on the console Refer to the explanation above for more information on the operation of the STAR...

Page 8: ...is displayed in beats per minute Percentage of Maximum Heart Rate Model EV7 18 Only An approximation of maximum heart rate is calculated by subtracting the user s age from 220 Percentage of maximum heart rate will only be displayed during Heart Rate Control Programs or when a program has been selected through the My Nautilus Menu since these are the only times the user s age is known An Example of...

Page 9: ... and stride rate displayed in watts 746 watts 1 horsepower METs A MET is the relative energy cost of exercise MET stands for multiples of the resting metabolic rate While you are sitting quietly your body consumes oxygen at the rate of about 3 5 milliliters per kilogram of body mass per minute When you exercise your body needs more oxygen in order to function For example exercising at 10 METs requ...

Page 10: ...n the EV7 18 the heart symbol on the display ﬂashes to indicate that the display is receiving a valid signal On the EV7 16 the far right decimal point in the Heart Rate Display ﬂashes to indicate that the display is receiving a valid signal A microprocessor in the console calculates the heart rate and shows it in beats per minute on the display Before you put the transmitter belt on wet the two el...

Page 11: ...y to detect a heart rate signal is inﬂuenced by several factors Movement of the hands while they are in contact with the sensors produces interference For this reason users should avoid moving their hands while using the contact heart rate grips Calluses and hand lotion act as an insulating layer to reduce the signal strength Also the EKG signal generated by some individuals is not strong enough t...

Page 12: ...to input in your weight and age Enter this information using the LEVEL UP DOWN keys and press ENTER to conﬁrm 6 Proﬁle Setup is complete This new name will now appear in the My Nautilus member menu My Nautilus Operation After the My Nautilus proﬁle has been created using the steps above simply press the MY NAUTILUS Key during Standby Mode to select the member name and press ENTER to conﬁrm LAST WO...

Page 13: ...dby Mode to scroll through the My Nautilus proﬁles until your name is displayed 2 Press and hold the ENTER key for 3 seconds The words CHANGE NAME and NO will appear in the display 3 If your name is displayed correctly press the ENTER Key to conﬁrm 4 You may now update your weight and or age using the LEVEL UP DOWN keys or the numeric keypad and pressing ENTER conﬁrm 5 Your My Nautilus proﬁle has ...

Page 14: ...desired workout time using the UP DOWN LEVEL Keys and press the ENTER Key to conﬁrm and begin workout The intensity level may be changed at any time during the workout by pressing the UP and DOWN LEVEL Keys as desired Any changes to the intensity level will be displayed in the current ﬂashing column The new intensity level will continue throughout the rest of the workout until changed using the Le...

Page 15: ...e rest of the workout until changed using the Level keys The Calorie Burner Program The Calorie Burner Program is a 60 interval workout designed for users wanting to increase their aerobic capacity The changes of the intensity in the program is greater than the changes in the Fat Burner Program and designed speciﬁcally to condition the cardiovascular system The proﬁle in the center display indicat...

Page 16: ... will not change the look of the remaining proﬁle To use the Speed Intervals Program 1 Press the PROGRAM Key to enter the program selection menu Use the UP DOWN LEVEL Keys to advance to the SPEED INTERVALS Program 2 Press the ENTER Key to conﬁrm selection 3 Enter your weight using the UP DOWN LEVEL Keys and press ENTER to conﬁrm Your weight is used to calculate the number of calories burned during...

Page 17: ...ies burned during the exercise session 4 Enter your Work Level using the UP DOWN LEVEL Keys This will be the more difﬁcult interval of the program 5 Enter your Work Time using the UP DOWN LEVEL Keys This will determine how much time is spent in the more difﬁcult Work Interval 6 Enter your Rest Level using the UP DOWN LEVEL Keys This will be the easier recovery interval of the program 7 Enter in yo...

Page 18: ...uring each minute of exercise and the total number of calories burned during the exercise session 4 Enter your age using the UP DOWN LEVEL Keys and press ENTER to conﬁrm 5 The console will display TARGET HEART RATE A suggested target heart rate will be displayed based on your age Press ENTER to accept the calculated target heart rate or enter a different target heart rate using the UP DOWN LEVEL K...

Page 19: ...e using the UP DOWN LEVEL Keys Press the ENTER Key to begin your workout After the ﬁrst Rest and Work Interval the program stores the resistance level and the end of each or the Rest and Work interval portion Then when the program moves to the second interval the program will automatically change the resistance level to the previously saved level This repeats until the workout time is complete and...

Page 20: ... LEVEL keys to select the HEART RATE HILL INTERVALS Program 2 Press the ENTER Key to conﬁrm selection 3 Enter your weight using the UP DOWN LEVEL Keys and press the ENTER Key to conﬁrm Your weight is used to calculate the number of calories burned during each minute of exercise and the total number of calories burned during the exercise session 4 Enter your age using the UP DOWN LEVEL Keys Press t...

Page 21: ... ﬁve steps detailed above are conﬁgured in an interval type workout however you may chose to have the steps gradually increase or remain constant depending on your ﬁtness needs To use the Heart Rate Step Intervals Program 1 Press the PROGRAM Key to enter the program selection menu Use the UP DOWN LEVEL Keys to select the HEART RATE STEP INTERVALS Program 2 Press the ENTER Key to conﬁrm selection 3...

Page 22: ...gram selections include BEGINNER INTERMEDIATE and ADVANCED MY STRIDE Programs 2 Press the ENTER Key to conﬁrm selection 3 Enter your weight using the UP DOWN LEVEL Keys and press the ENTER Key to conﬁrm Your weight is used to calculate the number of calories burned during each minute of exercise and the total number of calories burned during the exercise session 4 The console will display ENTER LE...

Page 23: ... time using the UP DOWN LEVEL Keys and press the ENTER Key to conﬁrm and begin workout Try to keep the resistance at a moderate and constant level Maintain a comfortable and steady pace for the ﬁrst 5 00 Follow the coaching prompts to change your speed faster or slower during your workout Calorie Goal Program A manually controlled program that allows you to determine a calories burned goal Your wo...

Page 24: ...y to conﬁrm selection 3 Enter your weight using the UP and DOWN Keys and press ENTER to conﬁrm Your weight is used to calculate the number of calories burned during each minute of exercise and the total number of calories burned during the exercise session 4 Enter your desired intensity level using the UP DOWN LEVEL Keys and press ENTER to conﬁrm value 5 Enter the desired workout time using the UP...

Page 25: ...eats per minute between the two is found the person should continue to exercise at one minute intervals at the same workload until two successive heart rates differ by less than ﬁve beats per minute It is also important that the sub maximal heart rates obtained be between 115 and 150 beats per minute because it is within this heart rate range that a linear relationship tends to exist between heart...

Page 26: ... heart rate measured and provide an informed consent form The Physical Activity Readiness Questionnaire PAR Q is an example of a valid health medical questionnaire for screening individuals prior to sub maximal exercise testing Canadian health and ﬁtness practitioners have extensively and quite successfully used the PAR Q to determine whether individuals should be given an exercise test A yes answ...

Page 27: ...he heart rate at the end of the 3rd and 4th minute are not within 5 beats min then the work rate is maintained for one more additional minute If the heart rate at the end of the 4th and 5th minutes are within 5 beats min then the heart rate at the end of the 5th minute is plotted against the work rate If the heart rate at the end of the 4th and 5th minutes are not within 5 beats min then the test ...

Page 28: ...h TEST YOUR FITNESS LEVEL Fitness Rating Norms VO2 max AGE 20 29 30 39 40 49 50 59 60 High 51 4 50 4 48 2 45 3 42 5 Good 51 3 46 8 50 3 44 6 48 1 41 8 45 2 38 5 42 4 35 3 Men Average 46 7 42 5 44 5 41 0 41 7 38 1 38 4 35 2 35 2 31 8 Fair 42 4 39 5 40 9 37 4 38 0 35 1 35 1 32 3 31 7 28 7 Low 39 4 or less 37 3 or less 35 0 or less 32 2 or less 28 6 or less High 44 2 41 0 39 5 35 2 35 2 Good 44 1 38 ...

Page 29: ...he MY NAUTILUS key while in Standby Mode to scroll through the My Nautilus proﬁles until the desired name is displayed Press the ENTER key to conﬁrm 2 Use the LEVEL UP DOWN Keys to select NEW WORKOUT and press ENTER to conﬁrm selection 3 Use the LEVEL UP DOWN Keys to select CUSTOM ONE CUSTOM TWO or CUSTOM THREE Press START Key to conﬁrm desired program 4 You will be prompted to enter in a workout ...

Page 30: ...tting in front of their televisions We have learned that exercising is not simply something we must do to look good and have a great body Exercise is a requirement for health and overall wellness not to mention it can help you feel great The good news is that we are seeing more and more research that indicates we don t have to work out intensely to see the beneﬁts Sure it is great if you can worko...

Page 31: ...ning Or try to ride a bike in the middle of heavy trafﬁc With your home exercise equipment you can exercise in the comfort and security of your air conditioned home Privacy and cleanliness are also important Now you can exercise without feeling rushed or that anyone is looking at you which is great if you are embarrassed about carrying around a few extra pounds No more sharing sweaty equipment or ...

Page 32: ...ou don t enjoy the space you are exercising in you won t be motivated to continue your program Find an exercise buddy Research has shown that starting an exercise program with someone can increase your chances of sticking to it If you have a buddy that is also starting a program you can encourage motivate and challenge each other Make ﬁtness a part of your schedule Include it in your daily planner...

Page 33: ...cean For many years it was suggested that moderate level cardiovascular activity activities that make you sweat and breathe and a moderate pace should be done 3 4 days a week for 15 45 minutes at a time It is now recommended that you attempt to do some cardiovascular activity EVERY day if possible The good news is that the cardiovascular activity does not need to be moderately intensive everyday n...

Page 34: ... osteoporosis in their later years And strength training is not complicated It is recommended that you do 8 12 repetitions of 8 10 major muscle groups at least 2 days a week However you don t have to do all these exercises at once You can break them up into shorter workouts throughout the day For example you can do just upper body exercises in the morning and your lower body exercises in the eveni...

Page 35: ...s of thought regarding which nutrition program diet or eating plan is best While we do not promote or endorse any particular one here are some things to consider that will help you get on the road to a healthy diet Understand caloric balance How many Calories you intake and how many Calories you burn off will determine whether you will gain or lose weight day to day It is impossible to achieve wei...

Page 36: ...alories So try snacking more and not eating so many large meals and share your snacks or food with others or break your portions in half to help manage your Caloric intake Monitoring Your Intensity When you are doing cardiovascular workouts it is important that you work at the appropriate intensities when you are ﬁrst starting out It is also important that you workout at a variety of intensities a...

Page 37: ...our home ﬁtness product has a grip or telemetric heart rate counter Research has shown the best way to do this is not to establish heart rate numbers based upon age but rather based upon how you feel The following chart will allow you to log your heart rate numbers based upon how you feel when working out Simply log the heart rate numbers you ﬁnd when you feel you are working at each of the speciﬁ...

Page 38: ...he Surgeon General s Report on Physical Activity and Health summarizes a few main points 1 Regular physical activity offers substantial improvements in health and well being for a majority of Americans 2 If you exercise regularly you ll reduce your risk of heart attack cancer diabetes high blood pressure osteoporosis and even the common cold 3 Regular exercise regardless of the intensity can help ...

Page 39: ...or injury and cause you to drop out Unless you are a world class athlete there is no reason to workout at world class levels Remember to give yourself some days off and get proper rest Finally try to anticipate lapses If you are traveling or your schedule is becoming busier and you are fearful you may get off track try planning ahead For example book a hotel that has a workout facility or change u...

Page 40: ...he display Use the LEVEL UP DOWN Keys to select between ENGLISH or METRIC units Press the ENTER Key to conﬁrm and advance 5 EV7 18 Model Only Up LCD Contrast will now be shown in the display window Use the LEVEL UP DOWN Keys to adjust the display contrast for the upper display window as needed Default value is 7 Press the ENTER Key to conﬁrm and advance 6 EV7 18 Model Only Low LCD Contrast will no...

Page 41: ...Nautilus service technician The service technician should remove the machine s shrouds and inspect the drive belt bearings and roller wheels for damage and wear MAINTENANCE Daily Following each workout use a clean dry towel to completely wipe down the machine Pay special attention to areas that tend to collect perspiration during use Cleaning your machine regularly will help to prevent rust and co...

Page 42: ...Nautilus shall in no event be liable for incidental or consequential losses damages or expenses in connection with its exercise products Nautilus liability hereunder is expressly limited to the replacement of goods not complying with this warranty or at Nautilus election to the replacement amount of the purchase price of the exercise product in question Some states do not permit the exclusion or l...

Page 43: ...0 898 9410 CORPORATE HEADQUARTERS Nautilus Inc World Headquarters 16400 S E Nautilus Drive Vancouver Washington USA 98683 Phone 800 NAUTILUS INTERNATIONAL CUSTOMER SERVICE INTERNATIONAL OFFICE Nautilus International S A Rue Jean Prouvé 6 1762 Givisiez Switzerland Tel 41 26 460 77 77 Fax 41 26 460 77 70 E mail technics nautilus com INTERNATIONAL OFFICES SWITZERLAND OFFICE Nautilus Switzerland S A T...

Page 44: ...the Nautilus Logo My Nautilus My Stride and ROC are either registered trademarks or trademarks of Nautilus Inc 16400 SE Nautilus Drive Vancouver Washington 98683 USA 1 800 NAUTILUS www nautilus com PN 000 3602 Rev D 12 2006 Model EV7 18 Model EV7 16 ...

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