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Nautilus NB 3000, Руководство пользователя

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Nautilus NB 3000 Скачать руководство пользователя страница 11

7

GUIDELINES

> Get off on the right foot and stay motivated.

  Realize that any new habit is difficult to establish at first, but 

it can be done.  Follow these steps and you'll be on your way to establishing and using your home fitness center 
for improved health and fitness.  Enjoy the journey!

> Get a physical exam.

 

 If you have been inactive for several years or new to an exercise program, be sure to 

consult with your family physician.  Especially if you're over 35, have health problems or have a history of heart 
disease in your family.

>  Begin planning for your home fitness center.

 Set aside a portion or a room in your house or apartment 

that is exclusively for fitness, and make sure that it is as comfortable as possible so you'll enjoy using it.  If you 
like music or like to look outside while exercising, make sure these things are accessible.  Do not force yourself 
to exercise in a part of the house that isn't comfortable, you will not feel motivated to exercise.

>  Do you need a companion?

  If you prefer to exercise with someone, find a friend to train with who lives 

nearby.  Encouraging your spouse or children to exercise with you is an excellent way to stay motivated and pro-
mote family unity.  

>  Make fitness a part of your daily lifestyle.

  Include it in your daily planner just as you would any other 

appointment.  Keep the appointment; you'll be glad you did.

>  Use affirmations.

  Affirmations will help you program your subconscious to accept new beliefs.  They should 

be positive statements.  "I am living a healthier lifestyle by exercising several times per week at home."  Repeat 
your affirmations several times per week.

> Home Fitness Planning Worksheet

Target date to begin exercise program:_____________________
Times of day I can exercise:
Time #1________________________
Time #2________________________
Time #3________________________
Days of the week that are good for me to workout:
Day #1_________________________
Day #2_________________________
Day #3_________________________
Activities I would like to experiment with:
Activity #1_____________________
Activity #2_____________________
Activity #3_____________________
Exercise goals I wish to accomplish:
Goal #1_________________________
Goal #2_________________________
Goal #3_________________________

Содержание NB 3000

Страница 1: ...Owner s Manual NB NR 3000 EXERCISE BIKES ...

Страница 2: ...NR 3000 NB 3000 ...

Страница 3: ...chieve an improved level of fitness You can exercise your way to a more fit and healthy body The on board digital computer enables you to accurately monitor your progress by tracking time distance speed calories per hour watts total calories RPMs and heart rate This Owner s Manual contains all the information you need to operate and enjoy your machine Please read the manual in its entirety before ...

Страница 4: ...ar age and con dition If you have any pain or tightness in your chest an irregu lar heart beat shortness of breath feel faint or have any discomfort while you exer cise STOP Consult your physician before continuing FITNESS SAFEGUARDS Failure to follow any of these safeguards may result in injury or serious health problems Do not place fingers or any other objects into moving parts of the exercise ...

Страница 5: ...er strap over your shoe and secure it to the pedal by slipping the nub at the end of the pedal through one of the slots in the strap Pull down the strap until it snaps into place Fig 3 2 Repeat for the other foot 3 Point your toes and knees directly forward to ensure maximum pedal efficiency Pedal straps can be left in place for subsequent workouts 4 If you have a narrow foot you can position the ...

Страница 6: ...mput data and change resistance On the left hand controls you will find the ENTER and QUICK START buttons These buttons operate just the same as the buttons on the console face Simply use your thumb to press keys as desired Fig 5 Quick Start To utilize the QUICK START feature on the computer simply begin pedaling Press the QUICK START button and the computer will begin immediately The default sett...

Страница 7: ...um heart rate Example 220 Age 40 180 180 beats per minute is the approximate maximum heart rate for someone 40 years of age 180 x 70 126 126 beats per minute is the target heart rate that the computer will keep you working at IMPORTANT The above numbers are general fitness guidelines You should consult your physician to establish your ideal target heart rate for your specific condition and fitness...

Страница 8: ...s Heart rate If you are using a chest strap transmitter or touch sensors the heart rate feedback function continuously displays your working heart rate in beats per minute Level Displays the current level of resistance or program level If the heart rate is being used the level will display for 3 seconds when changed and then return to the heart rate display Speed The speed feedback function keeps ...

Страница 9: ...able moving the unit by yourself get help The transport wheels are designed for indoor use only and should not be used to move the unit over rough surfaces such as concrete or asphalt Leveling your bike Your bike can be leveled to compensate for uneven surfaces To level the bike raise or lower the two leveling bolts located on the underside of the rear stabilizer by screwing them in or out as need...

Страница 10: ... over 350 individuals to examine the effectiveness and compliance of a group of supervised home exercisers versus a group of individuals who reported for a group session at the university The subject population included middle aged men and women and included fit individuals as well as individuals who were overweight and smoked Individuals in both the high intensity three 40 minute sessions per wee...

Страница 11: ...eone find a friend to train with who lives nearby Encouraging your spouse or children to exercise with you is an excellent way to stay motivated and pro mote family unity Make fitness a part of your daily lifestyle Include it in your daily planner just as you would any other appointment Keep the appointment you ll be glad you did Use affirmations Affirmations will help you program your subconsciou...

Страница 12: ...tes in the past Intensity of exercise can be determined by two methods The first is the familiar use of target heart rate The guidelines state that you should aim to work at 60 to 85 percent of your maximum heart rate max HR 220 your age or 50 to 85 percent of your maximal oxygen capacity determined by doing a stress test on a bicycle ergometer or treadmill at a medical facility Duration is depend...

Страница 13: ...you will gain or lose weight from day to day Caloric balance refers to the difference between the calories you take in from food eaten and caloric expenditure or the amount of energy you put out in daily activities work or exercise Body weight is lost when caloric expenditure exceeds caloric intake or when caloric intake is less than caloric expenditure It is a known physiological fact that one po...

Страница 14: ...want too much but just enough The secret is to know when you are pushing too much or too little Monitoring your heart rate tells you how much to exercise and when to rest Warm up A good warm up will help you perform better and will decrease the aches and pains most people experi ence The warm up prepares your muscles for exercise and allows your oxygen supply to ready itself for what s to come Stu...

Страница 15: ...ary bicycle or during a hard session of stair climbing The easiest option is to estimate your maximum heart rate based on a formula which has been well estab lished for reliability take the number 220 and subtract your age For example a 45 year old would have an estimated maximum heart rate of 175 220 45 175 The target heart rate zone for aerobic training would be 105 to 149 beats per minute 60 to...

Страница 16: ...ith less stain Regardless of your maximum average heart rate or your target heart rate you should consult with your phy sician or with a sports medical expert to establish with precision the rates that are right for you your age and your medical and physical condition This is especially important if you are over the age of 35 been sedentary for several years overweight or have a history of heart d...

Страница 17: ...jectives Consider this Your mind and body will respond better to exercise if you start with 20 minute sessions three times a week rather than an hour session four times per week Once the sessions become a routine aim for 30 minutes then increase from there The most important thing in any exercise program is to do your best to keep progressing backsliding as little as possible and getting back on t...

Страница 18: ...ew intensity on the stationary wind load simulator or a more rapid stroke rate on the rower By varying your workouts you ll create maximum gains in the shortest time frames As you will see your home fitness equipment will allow you to reach your fitness goals and prepare prop erly for a healthier lifestyle Anyone who is serious about fitness or for that matter just improving their overall fitness ...

Страница 19: ...le for incidental or consequential losses damages or expenses in connection with its exercise products Nautilus s liability hereunder is expressly limited to the replacement of goods not complying with this warranty or at Nautilus s election to the repayment of an amount of the purchase price of the exercise product in question Some states do not permit the exclusion or limi tation of implied warr...

Страница 20: ...The Nautilus Group 1886 Prairie Way Louisville Colorado 80027 800 628 8458 www nautilus com ...

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