Nautilus Mobia, Owner'S Manual, Page: 9 / 14

Belt Belt Belt TTTension ension ension Check Check Check
– Check the belt tension only when the machine is unplugged. From the belt’s midpoint, a correctly tensioned belt should only have 1” (2.5 cm) of give.
To check, pull the belt upward at it’s midpoint and measure the distance to the deck. If the distance is more than 1” (2.5 cm), the belt is loose. To tighten, turn both bolts
clockwise one-half a turn and check tension again. Repeat this step if necessary.
Note: Note: Note:
Bolts are turned counterclockwise equally to decrease belt tension.
How How How Often Often Often Should Should Should YYYou ou ou Exercise Exercise Exercise
Consult a physician before you start an exercise program. Stop exercising if you feel pain or tightness in your chest, become short of breath, or feel faint. Contact
your doctor before you use the machine again. Use the values calculated or measured by the machine’s computer for reference purposes only.
••• 3 times a week for 30 minutes each day.
••• You may not be able to complete 30 minutes of exercise at first. Gradually try to increase your workout time with each following session until
you reach 30 minutes.
••• For optimal results, combine your Mobia™ workouts with strength training and a sensible diet plan.
••• Schedule workouts in advance. Try to work out even when you do not want to.
What What
What to
to
to W
W
Wear
ear
ear
Wear rubber-soled athletic shoes. You will need the appropriate clothes for exercise that allow you to move freely.
Stretching Stretching
Stretching
Stretch before you start your exercise session. Warm muscles respond better to exercise.
••• Achilles Tendon and Calf - With both hands against a wall, place one foot behind you. Lean in toward the wall while keeping the rear leg straight
and your heel on the ground. Repeat for the other leg.
••• Quadriceps - Put your left hand on a wall or table for balance. Reach your right hand behind your back and grasp your right ankle. Pull it gently toward
your buttocks until you feel tension along the front of your thigh. Repeat on the other side.
••• Hamstring - Stand on one leg and prop the other leg parallel to the ground on a stable cabinet or table top. Slide both hands toward the propped up
ankle as far as is comfortable. Repeat on other side.
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