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Nautilus® Commercial Series Bike Owner’s Manual

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 specific 
intensities.

Zone

Description of  

Workout Intensity

Approximate %  

of Maximum  

Heart Rate

Log Your  

Heart Rate

Your  

Heart Rate

1

•  Easy
•  Warm-up
•  Cool-down

50% – 65%

Enter the heart rate 
you get when you are 
working in Zone 1

2

•  Challenging, but comfortable
•  Steady endurance pace

65% – 75%

Enter the heart rate 
you get when you are 
working in Zone 2

3

•  Challenging, and uncomfortable 
•  Race pace
•  Borderline out of breath

75% – 85%

Enter the heart rate 
you get when you are 
working in Zone 3

4

•  Breathless
•  Not maximum, but winded
•  Can’t keep the pace for very long

85% – 90%

Enter the heart rate 
you get when you are 
working in Zone 4

 
As you get in better shape, the heart rate number you obtain for each zone will get higher and higher, 
which means your heart is able to handle higher intensities. Or you may find that your numbers don’t 
change, but you are able to stay in Zone 3 and Zone 4 longer than you used to.

Don’t get too attached to any specific number or target heart rate. If you train properly, you will notice 
numbers that used to be difficult have now become easier. You will also notice that if you are sick or over-
tired, you may find that numbers that usually feel fairly easy are one day much harder, and it is a good 
sign to take a break. If you notice that numbers that are usually very challenging are one day fairly easy, 
then it is a good time to push yourself.

Listening to your body, and using your heart rate numbers (when available) will enable you to keep track 
of your intensity and see your progress as you train.

Beating the dropout odds

The 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 you control stress, sleep problems and 

depression.

EXERCISE & FITNESS GUIDELINES 

Содержание Be Strong Commercial R916

Страница 1: ...Be Strong Model U916 R916 P N 001 6882 Rev B 09 2006 Owner s Manual Commercial Series Bike Model U916 Model R916 ...

Страница 2: ...roduct exceeds your expectations and is a valuable tool for your facility Please carefully read through this manual to familiarize yourself with the operation of your new Nautilus bike Doing so will help to insure that your users get the most out of your bike enjoying safe and effective workouts ahead Nautilus Inc World Headquarters 16400 SE Nautilus Drive Vancouver Washington USA 98683 1 800 NAUT...

Страница 3: ...er Program 22 More Workouts 24 Nautilus Fit Test Program 24 Calorie Goal 28 HR Intervals Program 29 Random Play Program 30 Custom Intervals Program 30 Workout Program Options 31 Heart Rate Monitoring 33 Telemetry Heart Rate 33 Maintaining the Transmitter Belt 34 Contact Heart Rate 34 Heart Rate Priority 34 Exercise Fitness Guidelines 36 Starting a Fitness Program 36 Components of Fitness 37 Nutrit...

Страница 4: ... 81 L 127 cm x 205 74 cm Power Requirements 9V AC DC Power Supply Battery Charger Max user weight 400lbs 182 kg Model R916 Dimensions 24 W x 67 L x 46 H 60 96 cm x 170 18 cm x 116 84 cm Unit Weight 180 lbs 82 kg Shipping Package Weight 231 lbs 105 kg Workout Area 50 W x 103 L 127 cm x 261 62 cm Power Requirements 9V AC DC Power Supply Battery Charger Max user weight 400lbs 182 kg ...

Страница 5: ...s and other in charge of children should be aware of their respective responsibilities Moving parts that may appear to present obvious hazards to adults may not appear to do so to children 4 Consult 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 Pay...

Страница 6: ...ad all safety precautions and warning information prior to using your product Be sure to replace any warning label if damaged illegible or missing If you need replacement labels please call a Nautilus Representative at 800 628 8458 North America or 41 26 460 77 77 International office Label 2 Label 2 Label 1 Label 1 ...

Страница 7: ...If you do not have or cannot find or need to replace a warning label please call 1 800 628 8458 North America or 41 26 460 77 77 International office to obtain a new label Label 1 See Figure 1 for general warning label Location The warning label in Figure 1 is located on the side of the console mast Label 2 See Figure 2 for general exercise warning label Location Affixed to the console face below the...

Страница 8: ...Use the stabilizer bars instead to avoid any damage to the plastic covers The machine can now be rolled on the transport wheels The recumbent bike is heavy and requires two people to safely move from one location to another To move have two people lift up the rear end of the machine until the transport wheels are in contact with the ground The machine can now be rolled on the transport wheels Note...

Страница 9: ... the seat will automatically lock into place Lower or raise the seat as necessary It is also possible to adjust the seat without getting off the bike Simply take your weight off the saddle while in the pedals and raise or lower the saddle as described above Seat Adjustment on the R916 Recumbent Bike Sit on the seat Put both feet onto the pedals and into the foot straps Pedal slowly and then stop w...

Страница 10: ...o enter your body weight Enter your weight in pounds or kilograms if the console is set to metric units Correct entry errors by pressing CLEAR before you press ENTER 4 The console will prompt you to enter your intensity level Enter your desired intensity level from 1 very easy to 20 extremely hard First time users may want to select a low intensity level for example level 3 Correct entry errors by...

Страница 11: ...display window In most of the workouts the timer will count down in minutes and seconds until the workout is finished or stopped If 0 is entered in the MANUAL or HR ZONE TRAINER workout the timer will count up Interval Timer The interval timer is displayed in the lower display upper left corner The interval timer counts down the remaining time within each interval Resistance Level Displays the curr...

Страница 12: ...nditure will vary significantly based on a person s age gender weight and metabolism Calories Hour Provides the rate at which calories are burned per hour at the current resistance level and RPM Speed Displays the speed in in miles per hour or kilometers per hour RPM Displays the pedal revolutions per minute Watts During a workout this statistic displays the power output at the current RPM and inte...

Страница 13: ...rval The flashing column shows your current interval Key Functions Remote Operation Control ROC The Remote Operation Control functions are located on the end of the handlebars above the contact heart rate grips The bike can be controlled from these keypads The ROC keypad on the left side includes a Quick Start key and a Display LOCK UNLOCK key The ROC keypad on the right side includes the Level UP ...

Страница 14: ...ng to provide any user information Level Intensity UP DOWN Keys The exercise intensity level may be changed at any time during a workout between Level 1 the easiest and Level 20 the hardest Pressing the key increases the workload intensity and pressing the key decreases the workload intensity After the first press of a Level key the text line will show the target level Further presses will increas...

Страница 15: ...out program keys including a More Workouts key with multiple advanced program options While the console is in the SELECT WORKOUT mode press one of the exercise program keys to preview the desired workout After selecting the desired workout simply follow the prompts to enter the required user data for that program When entering data the user can select the standard default values by pressing ENTER ...

Страница 16: ...m the console timer will count up to the maximum time of 99 minutes Once you have selected a program follow the console prompts ENTER WEIGHT type in your body weight in pounds or kilograms if your console is set to metric units ENTER LEVEL type in your desired intensity level The bike has 20 intensity levels 1 to 20 ENTER TIME 5 99 select the workout duration in one minute increments from 5 to 99 ...

Страница 17: ...he Manual Program allows you to control the intensity level of the bike during the workout while accurately calculating exercise statistics based on your weight The default intensity level is 1 unless changed during the data entry mode The workout profile in the display window is divided into 30 equal intervals within the selected workout time The profile is based on the MET level with every 1 MET...

Страница 18: ...d with moderate changes in intensity level designed to stimulate fat store assimilation for users on a weight control program The profile in the center display indicates relative intensity Any changes to the intensity level will not change the look of the remaining profile however the new intensity level will continue through the rest of the workout To use the Fat Burner program 1 Press the FAT BU...

Страница 19: ...ofile in the center display indicates relative intensity Any changes to the intensity level will not change the look of the remaining profile however the new intensity level will continue through the rest of the workout To use the Calorie Burner program 1 Press the CALORIE BURNER key The message CALORIE BURNER will be displayed on the text line with the workout profile displayed in the lower displ...

Страница 20: ...Enter your weight using the numeric keypad and press ENTER Or press ENTER to accept the default value Your weight is used to calculate the number of calories burned for each minute of exercise and the total number of calories burned for the exercise session 3 The console will display ENTER WORK LEVEL Enter the desired work intensity level using the numeric keypad and press ENTER Or press ENTER to ...

Страница 21: ... Press STOP again to end the workout The workout statistics will be displayed and then the console will revert back to the SELECT WORKOUT message INTENSITY CONTROL The intensity level may be changed at any time during the workout by pressing the Level UP key to increase the resistance or the Level DOWN key to decrease the resistance Any changes to the intensity level will only change the level in ...

Страница 22: ...s If you are using the telemetry HR method put the chest strap on Remember to wet the electrodes underneath the chest strap The console must detect a heart rate signal to allow selection of the HR Zone Trainer program If you will be using contact HR then place your hands on the contact HR grips below the console on the U916 handlebars or on the ends of the handlebars on both the U916 and the R916 ...

Страница 23: ...ast 30 seconds HR BELT NEEDED No telemetry belt signal has been sensed during the initial setup time HR MODE DISABLED No heart rate signal is allowed due to the set up option that was chosen Heart rate monitoring is not possible To change HR option refer to the HR Priority section of this manual 9 Press STOP to pause the workout Press STOP again to end the workout The workout statistics will be di...

Страница 24: ...an insufficient amount of time for many individuals to achieve a true steady state To ensure that a steady state has been achieved the heart rate should be measured after two minutes of exercise at a given workload and again after the third minute of exercise at that workload These two heart rates should then be compared If a difference of more than five beats per minute between the two is found t...

Страница 25: ...gh not as precise as maximal exercise testing is not without advantages For example the results of such testing can provide a fairly accurate reflection of an individual s fitness status without the cost risk effort on the part of the subject and time involved in max testing If an individual is given repeated sub maximal exercise tests and that person s heart rate response to a fixed workload is f...

Страница 26: ... are within 5 beats min then the heart rate during the last minute is plotted against the work rate and the program advances to the next 3 minute stage The program continues for two to four stages until two steady state heart rates above 115 beats min are obtained in two consecutive stages The line generated from the plotted points is then extended to the age predicted maximal heart rate A corresp...

Страница 27: ...0 seconds INCREASE TO 90 Indicates that your RPMs are below 75 revolutions per minute For the Fit Test RPMs should be held constant at 90 revolutions per minute DECREASE TO 90 Indicates that your RPMs are above 105 revolutions per minute 7 The test will be terminated early and the messages TEST TERMINATED TRY AGAIN LATER will be displayed if The user stops exercising at any point during the test T...

Страница 28: ... Philidelphia PA 2000 p 77 Calorie Goal The Calorie Goal program allows the user to define a target number of calories to burn during their workout To use the Calorie Goal Program 1 Press the MORE WORKOUTS key Then use the Level UP or DOWN keys to scroll through the program options When the console displays CALORIE GOAL press ENTER to accept 2 The console will then display ENTER WEIGHT LBS or ENTE...

Страница 29: ...splay WORK TARGET HR 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 numeric keypad and then press ENTER Or press ENTER to accept the default value 7 The console will display ENTER WORK TIME This is the amount of time you want to exercise in the work target heart rate zone Enti...

Страница 30: ...eate a custom interval program by entering Rest Level and Time Work Level and Time and total of intervals To use the Custom Intervals Program 1 Press the MORE WORKOUTS key Then use the Level UP or DOWN keys to scroll through the program options When the console displays CUSTOM INTERVALS press ENTER to accept 2 The console will then display ENTER WEIGHT LBS or ENTER WEIGHT KG if in Metric mode Ente...

Страница 31: ...y level will not change the look of the remaining profile however the new intensity level will continue through the rest of the workout Options During a Workout After the message Enjoy Workout is displayed your workout statistics will begin to accumulate The exercise statistics include in order Distance Calories Hour RPM revolutions per minute Speed Power in watts METs Intensity Level Target Heart...

Страница 32: ...ed End of Your Workout The program is at the end of the workout when the workout time is completed or from the PAUSE state when the STOP key is pressed At this point each workout statistic is scrolled with averages calculated and displayed for RPMs Speed Calories Hour Level Watts METs and Heart Rate After the statistics are scrolled the program returns to the opening message If you want to replay ...

Страница 33: ...thin range of the receiver in the machine Two electrodes on the underside of the chest belt sense the heart rate signal and send it to the receiver The far right decimal point in the Heart Rate Display pulses to indicate that the display is receiving a valid signal A microprocessor in the controller calculates the heart rate and shows it in beats per minute on the display Before you put the transm...

Страница 34: ...ses 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 to be detected by the sensors These individuals should opt for the telemetry method of heart rate monitoring Contact heart rate input signals are acquired only during contact between your hands and the stainless steel sensors on the handrails To use th...

Страница 35: ...r workout session even if the signal is lost while performing the workout and vice versa EITHER INPUT allows either telemetry or contact heart rate signals to be detected Does not lock out a particular input signal for the entire workout This option will detect either input signal during a workout session but only one at a time and only until the other signal terminates TELEMETRY ONLY locks out co...

Страница 36: ...indicates that whether you are young or old people who workout at light to moderate intensities may have an easier time sticking to their exercise programs than those people who work out harder and more often So you do not need to be an athlete or a fitness die hard to benefit from exercise you just need to get started work out at levels that are comfortable and enjoyable to you and stick with it ...

Страница 37: ... to be able to pick up a full bag of groceries and tie our shoes without having to sit down When developing a fitness program it is only appropriate that you develop all three components in order to achieve balanced overall fitness Let s take a look at all three components Cardiovascular fitness is training the heart and lungs to be stronger and deliver more oxygen throughout your body with less e...

Страница 38: ...ning helps maintain bone and muscle mass as we get older For women strength training along with cardiovascular training may also protect against post menopausal bone loss and 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 ...

Страница 39: ... program that is successful You should ensure that you are consuming at least 1 200 Calories per day total A total weight loss of no more than 2 lbs per week is recommended for long term weight management Eat a variety of foods Regardless of your eating plan you should be sure to include a variety of foods in your diet maximizing your intake of fruits and vegetables whenever possible Colorful meal...

Страница 40: ... pace for very long When you are first starting out you should exclusively work in the Zone 1 and Zone 2 intensities After a few weeks you can occasionally incorporate Zone 3 and Zone 4 intensities for short periods of time Remember when you begin to incorporate Zone 3 and Zone 4 intensities you will find that you will likely have to drop down to Zone 1 intensities shortly thereafter as brief reco...

Страница 41: ... find that your numbers don t change but you are able to stay in Zone 3 and Zone 4 longer than you used to Don t get too attached to any specific number or target heart rate If you train properly you will notice numbers that used to be difficult have now become easier You will also notice that if you are sick or over tired you may find that numbers that usually feel fairly easy are one day much ha...

Страница 42: ...your workout Try not to let your workout become routine or mundane and always remember that some exercise is better than none at all So if you feel you are not motivated to continue stop your workout early or skip a day It just might be the thing you need to get you excited about your next workout Possibly the most important thing is to keep progressing your exercise program slowly Big increases i...

Страница 43: ...change by pressing ENTER Then use the Level UP or Level DOWN keys or the numerical keypad to change the value for the selected option Press ENTER to accept the choice for that option The Defaults options are as follows Change default weight Use the numeric keypad or Level UP or Level DOWN keys to change the desired default weight for your facility Press ENTER to accept the new value Change default...

Страница 44: ...ode Displays the current status of Clinical Mode ON when bike is plugged in and OFF when bike is battery powered Note When going from AC powered to battery powered the status will not be updated until user pedals a few strokes Max time limit Use the numeric keypad to enter the desired time limit between 5 and 99 minutes Press ENTER to accept the new time limit Press 0 and the display will read TIM...

Страница 45: ... ENTER The console will display MACHINE STATUS 2 Press Level UP or Level DOWN to scan through the choices to view Press CLEAR to exit the machine status codes The machine status options are as follows Machine run time in hours Display the machine run time in hours The console will display RUN HOURS Number of workouts Display the number of times a workout key has been pressed The console will displ...

Страница 46: ...ge DISPLAY TEST is displayed The console screen alternates turning on all LCD segments and a representative program screen Verify that all LCD segments turn on Test keyboard To test all the keys on the keyboard press ENTER when the message KEY TEST is displayed Then press any key on the keyboard and that key s name will be displayed in the text line Press CLEAR as the last key to exit this test Te...

Страница 47: ...y To review the error log and reset the service timer 1 Press Level UP 7 ENTER The console will display MAINTENANCE LOG 2 Press Level UP or Level DOWN to scan through the choices Select the option you want by pressing ENTER Error log To display the machine s error log press ENTER when the message ERROR LOG is displayed The console will report various error messages in the display window The total ...

Страница 48: ...set the counter Press LEVEL UP 7 ENTER Then use the Level keys to scroll through the options When MAINT HOURS is displayed press ENTER Press the 0 key then press ENTER Press CLEAR to return to the opening screen Initial Service Upon receiving your machine use a soft clean towel to wipe off the dust which may have accumulated during shipping Your new machine will require minor assembly Refer to the...

Страница 49: ...the battery charger is located in the front of the machine at the base NOTE If installing the optional LCD Monitor refer to the NV915 installation manual at this time Plug the wall pack battery charger into the connector and charge the battery for approximately 24 hours and then recheck it It is okay to use the machine while the battery charger is connected The console will power on as user starts...

Страница 50: ...ges 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 limitation of implied warranties or incidental or consequential damages so the pr...

Страница 51: ... Fax 800 898 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 Switzerlan...

Страница 52: ... rights reserved Nautilus the Nautilus Logo ROC Remote Operation Control Be Strong StairMaster and StepMill are either registered trademarks or trademarks of Nautilus Inc All others are trademarks of their respective company Nautilus Inc World Headquarters 16400 SE Nautilus Drive Vancouver Washington USA 98683 1 800 628 8458 www Nautilus com Model U916 Model R916 ...

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