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HR Interval Program

The HR Interval program allows the user to defi ne an exercise Target HR, time at exercise Target HR, rest 
Target HR, time at rest Target HR and total exercise time.  This program will change the intensity level by 

increasing or decreasing the speed or incline to keep the user in their defi ned Target HR zones.

To use the HR Interval Program:

1.  Press the MORE WORKOUTS  key.  Then use the Speed or Incline UP or DOWN keys to scroll through the 

program options.  When the console displays HR INTERVALS, press [ENTER] to accept.

2.  The console will then display ENTER WEIGHT – LBS (or ENTER WEIGHT – KG if in Metric mode).  Enter 

your weight using the numeric keypad and press (ENTER).  Or, press [ENTER] to accept the default value.

3.  The console will display ENTER AGE 10 -99.”  Enter your age using the numeric keypad.  Or, press 

[ENTER] to accept the default value of 40 years old.

4.  The console will then display ENTER WORK TARGET HR.  Enter the desired Target HR using the numeric 

keypad and press (ENTER).  Or, press [ENTER] to accept the default value.

5.  The console will display 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.

•  The target heart rate selected by the console is based on age, and is equal to 80% of your maximum 

heart rate which is calculated by the following equation: 

Max HR = 215 – (.75 * Age).  Target HR = Max 

HR * .8

.  If desired, change the target heart rate at this point by using the numeric keypad to enter the 

new target heart rate, and then press [ENTER].

•  Change to a new target heart rate that is between 100 and 180 beats per minute at any time during a 

workout by using the numeric keypad to enter the new target heart rate, and then pressing [ENTER].  

6.  The console will display ENTER WORK TIME.  This is the amount of time you want to exercise in the work 

target heart rate zone.  Entire desired work time using the numeric keypad and press (ENTER).  Or, press 

(ENTER) to accept the default value.

7.  The console will then display REST 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.

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MORE WORKOUTS:  HR INTERVAL PROGRAM

Содержание Be Strong Commerical T916

Страница 1: ...NAUTILUS CHANGING THE GAME IN HEALTH AND FITNESS Be Strong Model T9 16 Nautilus Commercial Series Treadmill Owner s Manual Nautilus Commercial Series Treadmill Owner s Manual 003 3179 111508A ...

Страница 2: ...lobe We hope this product 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 treadmill Doing so will help to insure that your users get the most out of your treadmill enjoying safe and effective workouts in the many miles ahead Nautilus Inc World Headquarters 16400 SE Nautilus ...

Страница 3: ...e Burner Program 17 Intervals Program 18 HR Zone Trainer Program 19 More Workouts 22 Nautilus Fit Test Program 22 Custom Intervals 26 Random Play Program 27 HR Interval Program 28 Workout Program Options 30 Heart Rate Monitoring 32 Telemetry Heart Rate 32 Maintaining the Transmitter Belt 32 Contact Heart Rate 33 Heart Rate Priority 34 Exercise Fitness Guidelines 37 Steps to Getting Started 36 Comp...

Страница 4: ...rcise program suitable for your current health status 2 When working out for the first time use the MANUAL exercise program at the lower levels until you feel comfortable and capable of higher workloads 3 The intensity and duration of your exercise program should always be subject to how you feel Never permit peer pressure to override your personal judgment while exercising 4 Overweight or severely...

Страница 5: ...xamine this machine for damage to power cord power recpetical loose parts or signs of wear Do not use if found in this condition Contact Nautilus Customer Service for repair information Maximum user weight limit 400 lb 181 kg Do not use if you are over this weight Do not wear loose clothing or jewelry This machine contains moving parts Set up and operate this machine on a solid level horizontal su...

Страница 6: ... else must be connected to the circuit Connect this machine to a properly grounded outlet consult a licensed electrician for assistance Do not operate where aerosol products are being used Do not let liquids touch the electronic controller If it does the controller must be inspected and tested for safety by an approved technician before it can be used again Do not remove machine motor cover danger...

Страница 7: ...s before starting the machine 2 Read and understand the Owner s Manual and operation instructions before use 2 WARNING If you have not been exercising regularly consult a physician before starting an exercise program If you feel any unusual pain shortness of breath or dizziness STOP Consult a physician 3 WARNING QUICK START Press the Quick Start Key to begin in Manual Mode Use the Speed and Inclin...

Страница 8: ...4 8 hp AC with Hyperdrive system Deck Suspension REACT system ROC System Yes Electronics Power Inlets 2 front and rear IEC60320 C20 Display Type C51 custom backlit LCD Power Requirements 100 120 V 50 60 Hz 16 A Languages English German French Spanish Italian Japanese Dutch Heart Rate Monitoring Contact sensors and wireless telemetry Regulatory Certification CSA Certified for US and Canada Product b...

Страница 9: ...ll can be turned on by moving the power switch located at the front of the treadmill to the ON position Understanding the Display and Controls The treadmill display is a computerized panel used to operate the treadmill and see all workout data and operational status You should familiarize yourself with the operation of the treadmill and the location of all keys before beginning use Emergency Stop ...

Страница 10: ...idelines for getting on and off the treadmill 1 The walking belt should be moving at minimum speed before the user steps onto the treadmill 2 Stand next to the treadmill and place both hands on the front handrail 3 Straddle the walking belt or step onto the side of the deck Step onto the moving belt and begin walking 4 Optional To get the feel of the moving belt place the foot nearest the treadmil...

Страница 11: ...ge of 0 5 mph to 12 mph 0 8 kph to 19 2 kph Heart Rate Current heart rate is displayed next to the heart icon in beats per minute in the lower display upper right area Percentage of Maximum Heart Rate An approximation of maximal heart rate is calculated based on the latest American College of Sports Medicine predictive equation as follows Max Heart Rate 215 Age 75 Percentage of maximum heart rate ...

Страница 12: ...lays the power output at the current speed and incline displayed in watts 746 watts 1 hp METs Gives you 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 exa...

Страница 13: ...ugh the different statistics When in the Display Unlock mode the console will cycle through the following statistics in order Distance Calories Hour Watts METs Target Heart Rate At the completion of a workout the statistic averages are calculated based on the accumulation of data during the workout program Quick Start Key The Quick Start Key provides an immediate start to a workout session without...

Страница 14: ... and pressing the INCLINE DOWN key decreases the incline The treadmill incline increases or decreases by increments of 0 5 Speed Faster Slower Key The treadmill belt speed may be changed at any time during a workout Pressing the SPEED DOWN Key decreases the belt speed and pressing the SPEED UP key increases the belt speed The belt speed increases or decreases by increments of 0 1 MPH 0 15 KM H It ...

Страница 15: ... or HR Zone Trainer 1 0 mph in Manual Age HR Zone Trainer program only 40 years Workout Time The default time in the programmed workouts and Quick Start is 20 minutes The Manual and HR Zone Trainer programs do not have a specified default time In this program the console timer will count up to the maximum time of 99 minutes Once you have selected a program follow the console prompts ENTER BODY WEIG...

Страница 16: ...changed at any time during the workout by pressing the SPEED UP key to increase the speed or the SPEED DOWN key to decrease the speed The new speed will continue through the rest of the workout until changed using the Speed keys Incline may be changed at any time during the workout by pressing the Incline UP key to increase the incline or the Incline DOWN key to decrease the incline The new inclin...

Страница 17: ... display ENTER SPEED MPH or ENTER SPEED KMH if in Metric mode Enter the desired speed using the numeric keypad and press ENTER Or press ENTER to accept the default value 4 Next the console will display ENTER TIME 5 99 Enter the desired time and press ENTER Or press ENTER to select the default time If you press 0 then the timer will count up from 0 00 to the maximum time of 99 00 5 The console will...

Страница 18: ...cise session 3 The console will display ENTER SPEED MPH or ENTER SPEED KMH if in Metric mode Enter the desired speed using the numeric keypad and press ENTER Or press ENTER to accept the default value 4 Next the console will display ENTER TIME 5 99 Enter the desired time and press ENTER Or press ENTER to select the default time 5 The console will display ENJOY WORKOUT and the timer will begin Spee...

Страница 19: ...er of calories burned for the exercise session 3 The console will display ENTER SPEED MPH or ENTER SPEED KMH if in Metric mode Enter the desired speed using the numeric keypad and press ENTER Or press ENTER to accept the default value 4 Next the console will display ENTER TIME 5 99 Enter the desired time and press ENTER Or press ENTER to select the default time 5 The console will display ENJOY WOR...

Страница 20: ...efault value 4 The console will display ENTER REST SPEED MPH or ENTER REST SPEED KMH if in Metric mode Enter the desired rest speed using the numeric keypad and press ENTER Or press ENTER to accept the default value 5 Next the console will display ENTER TIME 5 99 Enter the desired time and press ENTER Or press ENTER to select the default time 6 The console will display ENJOY WORKOUT and the timer ...

Страница 21: ...ent target heart rate between 100 and 180 beats per minute at any time during the workout use the numeric keypad to enter the new target heart rate followed by the ENTER key To use the HR Zone Trainer program 1 For best results use a telemetry heart rate chest belt However you can also use the contact HR grips located on the ergo bar in front of the console If you use contact HR speed will be limi...

Страница 22: ... ENTER SPEED MPH or ENTER SPEED KMH if in Metric mode Enter the desired speed using the numeric keypad and press ENTER Or press ENTER to accept the default value 7 The console will display HR CONTROL MODE 1 SPEED 2 INCLINE only when using telemetry HR if using contact HR skip to step 9 Enter the desired form of HR Control by pressing 1 for SPEED or 2 for INCLINE Or press ENTER to accept the defaul...

Страница 23: ...d to enter the desired target heart rate and press ENTER to accept The new target heart rate will be used and the intensity level will change automatically to achieve the new target heart rate 10 Press STOP to end the workout The workout statistics will be displayed and then the console will revert back to the SELECT WORKOUT message ...

Страница 24: ...ng at a given workload for only a few minutes can involve 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 m...

Страница 25: ...h 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 found...

Страница 26: ...d third minutes of each stage If the heart rates 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 t...

Страница 27: ...een prompts The following messages may be displayed during a fitness test CHECK HR BELT Indicates that the heart rate signal has been missing for the last 30 seconds 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 The STOP key is pressed The heart rate response to each work level is the ...

Страница 28: ...ng Rest Speed and Time Work Speed and Time and total of intervals To use the Custom Intervals Program 1 Press the MORE WORKOUTS key Then use the Speed or Incline 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 Enter your weight using the numer...

Страница 29: ... phase To change the incline of the work phase you must change the incline during a work phase To change the incline of the rest phase you must change the incline during a rest phase Changing the incline will not change the look of the remaining profile however the new incline will continue through the rest of the workout Random Play Workout The Random Play Workout is a program that randomly change...

Страница 30: ...et 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 The target heart rate selected by the console is based on age and is equal to 80 of your maximum heart rate which is calculated by the following equation Max HR 215 75...

Страница 31: ... default value 9 The console will display ENTER SPEED MPH or ENTER SPEED KMH if in Metric mode Enter the desired speed using the numeric keypad and press ENTER Or press ENTER to accept the default value 10 The console will display HR CONTROL MODE 1 SPEED 2 INCLINE Enter the desired form of HR Control by pressing 1 for SPEED or 2 for INCLINE Or press ENTER to accept the default value If contact HR ...

Страница 32: ...N key to decrease the speed The console will display SPEED MPH or SPEED KMH if in Metric mode During the workout the incline may be changed at any time during the workout by pressing the Incline UP key to increase the incline or the Incline Down to decrease the incline The console will display INCLINE In Heart Rate Control programs you can use the numeric keys to change the Target Heart Rate If th...

Страница 33: ...he 2 key then the workout proceeds from where it was suspended 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 Incline Speed Distance Calories Hour Watts METs and Heart Rate After the statistics are scrolled...

Страница 34: ... a validation phase in which four good heart beat signals lasting four seconds are required before locking on telemetry heart rate signals for the duration of the workout session If your heart rate is not being displayed try the following Move closer to the display Tighten the elastic band on the chest belt Adjust the belt higher or lower on your chest Remoisten the electrodes Test your chest stra...

Страница 35: ...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 the contact heart rate feature place your hands around the handles so that your hands touch both the top and the bottom of the sensors After the initial contact hear...

Страница 36: ...ion that you want Press the ENTER key to select that option The options are as follows LOCKED INPUTS allows either telemetry or contact heart rate signals to be detected Once the console has detected a valid input signal it will lock out the opposite type of signal for the duration of the workout session For example if you start out using contact heart rate then you are limited to using only conta...

Страница 37: ...rs or sitting 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 c...

Страница 38: ...meone 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 just as you would any other appointment Plan ahead for the week so that you can be sure to fit it in Even if you are pressed for time one day a little exercise is better than non...

Страница 39: ...irMaster stepper or swimming in the pool or ocean 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 n...

Страница 40: ...ing 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 once You can break them up into shorter workouts throughout the day For example y...

Страница 41: ...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 weight loss without some sort of Caloric deficit that can be obtained through cutting Calories or burning off more than you take in The wisest approach is to do a little o...

Страница 42: ... to promote healthy weight maintenance or weight loss And we have discovered that many portions we eat are much larger than necessary and can be laden with Calories 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...

Страница 43: ...or 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 recovery periods For variety you can spend a little bit of time in each of the four Zones during one workout and then spend your time in just one Zone during the next workout Prenatal woman should always ...

Страница 44: ...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 R...

Страница 45: ... workout Possibly the most important thing is to keep progressing your exercise program slowly Big increases in time or intensity can set you up for 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 schedul...

Страница 46: ...Speed DOWN keys to change the desired default weight for your facility Press ENTER to accept the new value Change default workout time Use the numeric keypad or Speed UP or Speed DOWN keys to change the desired default workout time between 10 and 99 minutes Press ENTER to accept the new value Change default age Use the numeric keypad or Speed UP or Speed DOWN keys to change the desired default age...

Страница 47: ...Defaults This code will reset all exercise parameters to the factory defaults Press ENTER to accept the default values 3 To exit CUSTOMIZE press the CLEAR key Machine Status Codes To view maintenance information such as the run time in hours number of workouts and distance as well a machine type and software revision 1 Press Speed UP 4 ENTER The console will display MACHINE STATUS 2 Press Speed UP...

Страница 48: ... 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 Test serial port To test the serial port press ENTER when the message SERIAL TESTS is displayed This test performs a serial loop back test Select the CSAFE RS 232 selection You w...

Страница 49: ...riority reported error will be displayed Errors are handled in two ways First as a non fatal WARNING which will display the text message but continue system operation until you press the CLEAR key The second way is a fatal ERROR which will stop the exercise and return the system to an idle intensity state The console will display the error text and not let you restart the program unless power has ...

Страница 50: ...menus by pressing SPEED UP 4 ENTER The console will then display MACHINE STATUS Use the SPEED UP and SPEED DOWN keys to scroll through the options For details refer to the Machine Status Console Codes in the previous section RESETTING THE MAINTENANCE HOUR TIMER After each maintenance period reset the counter Press SPEED UP 7 ENTER Then use the Speed keys to scroll through the options When MAINT HO...

Страница 51: ...The belt should be evenly spaced on the deck within 0 25 inch adjust if necessary 4 Remove potential hazards from the treadmill area NOTICE Dry mop the deck under the belt only Do not add any lubricants Adding lubricants can ruin the proprietary friction control surface Do not use detergents or cleaning agents on any part of the deck Do not let liquid enter the treadmill or display Do not remove t...

Страница 52: ...om the center adjust the appropriate side as in Step 2 until properly centered NOTICE Do not over tighten walking belt The belt need only be tight enough to prevent it from slipping during use Excessive belt tension will decrease belt life and can damage the treadmill rollers and drive system Belt Replacement If the walking belt becomes worn from heavy usage it may need to be replaced Call an Auth...

Страница 53: ...ot store the treadmill on its end as it could fall on someone Using After Storage Period Before using the treadmill again after moving or storage check the power cord and all attachments to be sure they are undamaged and securely connected then test the system for proper operation PREVENTATIVE MAINTENANCE MAINTENANCE ...

Страница 54: ...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 preceding limitations and exclus...

Страница 55: ...llowing numbers INTERNATIONAL CUSTOMER SERVICE Nautilus International S A Rue Jean Prouvé 1762 Givisiez Switzerland Tel 41 26 460 77 77 Fax 41 26 460 77 70 E mail technics nautilus com GERMANY and AUSTRIA Nautilus Deutschland GmbH Albin Köbis Str 4 51147 Köln Tel 49 02203 2020 0 Fax 49 02203 2020 45 45 ITALY Nautilus Italy S r l Via della Mercanzia 103 40050 Funo di Argelato Bologna Tel 39 051 664...

Страница 56: ...ging the Game in Health and Fitness are either registered trademarks of trademarks of Nautilus Inc Polar is a registered trademark of its respective company The Nautilus Group Inc World Headquarters 16400 SE Nautilus Drive Vancouver WA 98683 1 800 NAUTILUS www nautilus com Model T9 16 Printed in China ...

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