Nautilus Ev7.16 User manual

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

NAUTILUS®INTRODUCTION

CHANGING THE GAME IN HEALTH AND FITNESS

™

Thank you for purchasing your Nautilus®Pro Series Elliptical Trainer. For more than 30 years

Nautilus®has been producing the world’s ﬁnest ﬁtness equipment used in health clubs and homes

around the globe. We hope this product meets your every expectation and is a valuable tool on the

road to accomplishing all of your ﬁtness goals.

Please carefully read through this manual to familiarize yourself with the operation of your new

Nautilus®Pro Series Elliptical Trainer. Doing so will help to ensure you get the most use out of

your machine and enjoy safe and productive workouts in the many miles ahead.

Nautilus®

16400 SE Nautilus Drive

Vancouver, Washington 98683

USA

800-NAUTILUS

nautilus.com

Safety Instructions > > > > > > > > > > > 1

General Guidelines For

Safe Operation > > > > > > > > > > > > > 2

Installation 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 Intervals Program > > > >17

Heart Rate Hill Intervals Program > >18

Heart Rate Step Intervals Program >19

Advanced Program Menu

Nautilus®My Stride™Programs > > >20

Speed Workout Program> > > > > > >21

Calorie Goal Program > > > > > > > >21

Random Play Program > > > > > > > >22

Nautilus®Fit Test Program > > > > >23

Custom Workouts> > > > > > > > > > >27

Results Mode Workout Summary > > >27

Exercise & Fitness Guidelines > > > > >28

Your New Home Fitness Program > >29

Components of Fitness> > > > > > > >31

Nutrition > > > > > > > > > > > > > > >33

Determining Workout Intensity > > >34

Suggested Reading > > > > > > > > >37

Management Menu > > > > > > > > > > > 38

Maintenance & Cleaning > > > > > > > > 39

Warranty Information > > > > > > > > > > 40

Contacting Nautilus®> > > > > > > > > > 41

TABLE OF CONTENTS:

INTRODUCTION

b

Vancouver, Washington 98683

Model EV7.18

Model EV7.16

NAUTILUS®

SAFETY INSTRUCTIONS

1

SAFETY INSTRUCTIONS

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IMPORTANT SAFETY INSTRUCTIONS

The following deﬁnition applies to the word “Warning” found throughout this manual:

Indicates a potentially hazardous situation which, if not avoided, could

result in death or serious injury.

PRIOR TO USING THIS EQUIPMENT, OBSERVE THE FOLLOWING WARNINGS:

1. Read and understand the complete Owner's Manual.

2. Read and understand all Warnings on this machine.

3. Keep children away from this machine and / or supervise them closely if they are near

the machine or present during its operation. This machine is not suitable as a children’s

toy. There is a natural tendency for children to want to play on exercise equipment, and

parents and others 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. 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 weight limit of 350 lb (159 kg). Do not use if you are over

this weight.

8. This machine is for Consumer use only.

9. Care should be taken when mounting and dismounting the Elliptical exercise machine. The

pedals should be in a stable position.

10.Disconnect all power before servicing this machine.

11. Do not operate this machine in damp or wet locations.

12.The recomended minimum clearance required around each Elliptical machine for access to

passage around and emergency dismount shall be stated. The minimum dimensions are to

be 19.7 in. (0.5m) on each side of the Elliptical.

13.Keep the foot pedals clean and dry.

14.Operate the machine in the manner described in this manual. It can be hazardous to over

exert yourself during exercise.

NAUTILUS®SAFE OPERATION

CHANGING THE GAME IN HEALTH AND FITNESS

™

2

THESE GUIDELINES ARE

DIRECTED TO YOU, AS THE

OWNER OF THE MACHINE.

YOU SHOULD INSIST THAT

ALL USERS FOLLOW THE

SAME GUIDELINES.

SAFE OPERATION

General Guidelines For Safe Operation

1. Obtain a complete physical examination from your medical doctor and enlist a

health/ﬁtness professional’s aid in developing an exercise program suitable for

your current health status.

2. When working out for the ﬁrst time, use the MANUAL exercise program at

lower levels of resistance 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 unconditioned individuals should be particularly

cautious when using the machine for the ﬁrst time. Even though such

individuals may not have histories of serious physical problems, they may

perceive the exercise to be far less intense than it really is, resulting in the

possibility of overexertion 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, while in use,

will extend rearward past the foot print of the machine. Take this into account

before placing machine. The machine rests upon six leveler feet. If the ﬂoor is

not even, adjust these leveler feet up or down so that machine sits ﬁrmly in place.

This machine must be plugged into a 110 V, grounded (3-prong) outlet (North

American model) or 220 V grounded outlet (CE mark model) . Use of extension

cords or power strips is not recommended.

Moving Your Machine

This machine is very heavy and awkward and requires two people to safely move

from one location to another. To move, have two people lift up the back 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: The transport wheels are

intended for indoor use only and should never be rolled on concrete or asphalt

surfaces.

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NAUTILUS®

GETTING STARTED

3

Guidelines For Getting Onto Your Elliptical Trainer

To get onto your Nautilus®Elliptical Trainer, grasp the handrails with both hands,

place one foot onto the foot pedal and step onto the machine using the handrails

for support and balance. Use the foot pedal that is in the lowest position to step up

onto the machine as shown (ﬁg 1).

Adjusting Your Stride

To begin exercising, move your leading foot forward and down to begin the striding

motion. The Nautilus®Pro Series Ellipticals use the patented My Stride®foot

motion technology that automatically adjusts to your desired stride length, up to

32“ (81 cm). While holding the handrails you can experiment with different stride

lengths to determine what is most comfortable for you. There is no optimal stride

length, however you will generally ﬁnd that taller users or users exercising 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).

Reverse Direction

For added workout variety, your Nautilus®elliptical trainer may also be used in the

reverse direction. Working out in the reverse direction will work the leg muscles

in a slightly different area putting more emphasis on the quadriceps muscles.

Direction may be changed at any point during the workout.

GETTING STARTED

Using the Controls

The machine’s console is a computerized panel used to operate your elliptical trainer and to display all workout

data. Take time to read through the following sections so that you can properly understand its operation and

take full advantage of all of your machines workout options.

Fig. 1

Fig. 2

Fig. 3

NAUTILUS®USING THE CONTROLS

CHANGING THE GAME IN HEALTH AND FITNESS

™

4

USING THE CONTROLS

Key Functions

Start Key — Pressing the START Key will immediately begin your workout in a

Manual Control Mode.

Reset Key — If you have incorrectly entered any data, pressing the RESET Key

will return you to the previous screen and will allow you to re-enter data.

Program Key — Use the PROGRAM Key to select one of the

preprogrammed workouts.

Enter Key — Conﬁrms information selections and stores the information used

to calculate workout statistics.

Level Up and Down Keys — These keys control the machine’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 between the various statistics

and will lock on a speciﬁc readout.

My Nautilus™ Key — To access the My Nautilus™ menu, Press the MY

NAUTILUS™ Key while in Standby Mode. Then use the My Nautilus™ key to

advance through the My Nautilus™ Member Menu. Press the ENTER Key to

conﬁrm selection. For detailed information and My Nautilus™ member proﬁle

creation, refer to the My Nautilus™ section of the manual.

NAUTILUS®

USING THE CONTROLS

5

USING THE CONTROLS

Fig. 5

The Remote Operation Controls — ROC™(Model EV7.18 Only)

The ROC™ keypads are located on the Upper-Body Arms above the contact

heart rate grips (Fig. 5). These controls allow you to 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 START Key, LEVEL UP and DOWN Keys, and the ENTER Key.

NAUTILUS®DISPLAY & READOUT

CHANGING THE GAME IN HEALTH AND FITNESS

™

6

DISPLAY & READOUT

00:01

00:02

00:03

00:04

Understanding the Display and Readout Information

The following describes the display functions and speciﬁcations on the Pro

Series elliptical trainer.

Time — The workout time is displayed in the center of the upper display window.

In Quick Start Mode, the timer will count up from 0:00. When using one of the

preprogrammed workouts, the time will count down to 0:00 from the desired

workout time you have entered.

Speed — Your speed is displayed in miles per hour (or kilometers per hour if your

console is set in metric units) in the right side of the display window. This speed

will be similar to the running speeds of a treadmill. For example, if you typically

run on a treadmill at 5 mph (8.05 kmh), then 5 mph (8.05 kmh) on your elliptical

will be approximately the equivalent workout rate. This is an approximation and

does not take resistance level into consideration.

Heart Rate — Current heart rate 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 Calculating Maximum Heart Rate:

(See the Heart Training Programs for more information.)

Distance — Provides a cumulative total of the equivalent distance, in miles (or

kilometers if your console is set to metric units), you have traveled.

Calories — This readout is your cumulative calories burned for the current

workout. Note, this is only an approximation. Your actual calories burned varies

based on your age, weight, gender and metabolism.

Calories/Hour — Provides the rate at which calories are burned per hour based

on the current intensity level, stride rate, and user weight.

User is

40 years

of age

220 – 40 = 180

(180 beats per minute would be the

approximate maximum heart rate for a

40 year old user)

180 x 75% = 135

(135 Beats per minute would be

the heart rate of a 40 year old user

exercising at 75% of their max.)

NAUTILUS®

DISPLAY & READOUT

7

DISPLAY & READOUT

Stride Rate — Displays the number of strides per minute. A stride is equal to 1⁄ 2

revolution of the crank or 2 strides per revolution.

My Stride (Model EV7.18 Only) — Displays the length in inches (or centimeters

if set in metric units) of your elliptical stride. The Pro Series Ellipticals stride

length can be adjusted from 0 – 32” (0-81 cm) in length.

Level – Displays the current intensity level between 1 (the easiest) and 20 (the

hardest). This readout is shown on the left hand side of the display and appears

as “L1” for level 1.

Watts — During a workout, this statistic displays the power output

at the current intensity level 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 requires ten times the resting rate of oxygen

consumption, or about 35 milliliters per kilogram per minute. During a workout,

the current MET level is displayed.

Workout Proﬁle — The dot-matrix area of the display shows the actual course

proﬁle of the selected exercise program. The taller the column, the higher the

resistance level for that segment of the program. The ﬂashing column at the far

left displays your current interval.

EV7.16 Console EV7.18 Console

NAUTILUS®HEART RATE

CHANGING THE GAME IN HEALTH AND FITNESS

™

8

Heart rate monitoring helps you monitor your level of exertion by displaying your

heart rate during exercise. There are two methods of monitoring heart rate on

the Pro Series ellipticals:

• Telemetry (e.g., Polar®) belt. The wireless heart rate chest belt supplied

with your elliptical transmits the heart beat signal to the receiver in the

display. The display shows the heart rate in beats per minute and uses the

heart rate value in heart rate control mode. (See Programming Instructions

for more information).

• Contact heart rate (EV7.18 Model Only). Sensors on the handgrip detect heart

rate and display it on the console.

Telemetry Heart Rate

The telemetry heart rate monitoring system consists of the receiver, located in the

display, and a transmitter belt worn across your chest. The monitoring function

is activated as soon as you strap on the chest belt and step within 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. On 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 electrode patches (the

grooved rectangles on the reverse side of the belt). Secure the transmitter belt

as high under the pectoral muscles (chest) as is comfortable. The transmitter

belt should ﬁt snugly and comfortably, and allow normal breathing.

After the initial heart rate signal is detected, the display will enter 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.

HEART RATE MONITORING

Pacemaker users

should not use the

telemetry transmitter

without ﬁrst consulting

with their doctor.

The Telemetry (e.g., Polar®) belt.

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NAUTILUS®

HEART RATE

9

• Test your chest strap with a machine that you know is working, or with a heart

rate watch that you know is working.

Maintaining the Transmitter Belt

Clean the chest belt regularly with mild soap and water, then dry thoroughly

— residual sweat and moisture keeps the transmitter active and will drain the

battery in the transmitter. Do not use abrasives or chemicals such as steel wool or

alcohol for cleaning, as they can damage the electrodes permanently. The supplied

chest belts use a sealed battery and are non-replaceable. On average, a chest

strap battery should last for approximately 1500-2000 hours of use. Replacement

belts can be purchased from an Authorized Nautilus®Fitness Retailer.

Contact Heart Rate (EV7.18 model only)

Through the use of stainless steel sensors built into the elliptical’s Upper-Body

Arms and using sophisticated software, heart rate can be checked at any time

during a workout. As with the wireless telemetry chest belt, the heart rate is shown

on the display in the same manner.

The contact heart rate system’s ability 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 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

the contact heart rate feature, place your hands

around the handles so that your hands touch

both the front and the back of the sensors (ﬁg

6). After the initial contact heart rate signal is detected, the controller will enter a

validation phase requiring a good heart beat signal within 10 to 15 seconds, or until

the system acquires a valid signal. During the validation phase, the display will not

recognize telemetry heart rate signals. If, during exercise, the heart rate displayed

is erratic, it may be helpful to remove your hands from the handles, wipe them and

place them back on the handles.

HEART RATE MONITORING

NAUTILUS®MY NAUTILUS™

CHANGING THE GAME IN HEALTH AND FITNESS

™

10

MY NAUTILUS™ SETUP AND OPERATION

My Nautilus™Member Setup

To set up a personal My Nautilus™ proﬁle, complete the following steps.

1. Press the MY NAUTILUS™ key during Standby mode to scroll through the

menu of My Nautilus™ members. If a proﬁle has not been set up, the names

will be displayed as USER 1, USER 2, etc.

2. After selecting an open user slot, press and hold the ENTER key

for 3 seconds to begin setup. CHANGE NAME and the word NO will

appear on the display.

3. Use the LEVEL UP/DOWN Keys to select YES and press ENTER to conﬁrm.

4. ENTER NAME +/- will appear on the display. Enter your name (up to 16

characters) using the LEVEL UP/DOWN Keys pressing ENTER to conﬁrm

each letter. After your name is entered, press and hold the ENTER key for 3

seconds to store name. (Hint: You may also enter in numbers allowing you

to create multiple proﬁles for the same user. For example you could create

“JOHN 1” and “JOHN 2” for different workout tracking needs.

5. You will then be asked 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 WORKOUT will be shown on the display. Use the LEVEL UP/DOWN Keys

to select between LAST WORKOUT, NEW WORKOUT and WORKOUT HISTORY.

Press ENTER to conﬁrm selection.

My Nautilus™Options

• LAST WORKOUT — If you would like to repeat your last performed exercise

workout, press the ENTER key and your workout will begin. This will

immediately bring you to the beginning of your last completed workout and

you will bypass entering program data.

My Nautilus™ menu is

personal workout diary that

records and tracks every

workout. Tracking all your

crucial exercise data is

essential to knowing where

you are on the road to

achieving your ﬁtness goals.

My Nautilus™ will store

up to ﬁve individual user’s

workout data including

total workouts, total

hours, total miles, average

speed and resistance level,

average heart rate and

fastest mile times.

NAUTILUS®

MY NAUTILUS™

11

• NEW WORKOUT — Selecting this will bring you to the Program Setup menu

and allow you to select a new program for that day’s workout. Weight and

age entry will be skipped. Entering Program Setup in this manner also allows

you to choose from 3 custom programs for each speciﬁc user.

• WORKOUT HISTORY — This allows you to review all your past workout data.

The display will automatically scroll through your total hours, total workouts,

fastest mile, average heart rate, average speed, average resistance level

and total miles. (Average values are from last workout run, total values and

fastest mile are from all workouts run) These statistics will be scanned for

4 seconds each in a continuous loop. Pressing LEVEL UP/DOWN keys will

cause these statistics to stop scanning and will allow the selection of any

statistic. Pressing ENTER will return to LAST WORKOUT menu selection.

The unit will return to Standby Mode after 3 minutes of inactivity.

My Nautilus™Proﬁle Updates (Age or Weight Change)

To update your My Nautilus™ proﬁle if your age or weight has changed,

follow the steps below.

1. Press the MY NAUTILUS™ Key during Standby 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 been updated.

Erasing your My Nautilus™Proﬁle and Workout History

1. Press the MY NAUTILUS™ key during Standby Mode to scroll through the

My Nautilus™ proﬁles until your name is displayed.

2. Press and hold the LEVEL UP and DOWN keys simultaneously. The words

ERASE USER and YES will appear on the display.

3. Pressing LEVEL UP/DOWN will toggle the selection from YES to NO. To

erase a user proﬁle and all stored data, select YES and press ENTER to

conﬁrm. Note: this permanently erases all workout history and custom

programs for this proﬁle!

MY NAUTILUS™ SETUP AND OPERATION



IMPORTANT

You must ﬁrst enter the

My Nautilus™ menu for

workout data to be collected

and stored. Workout History

cannot be stored unless you

have selected your proﬁle

from the My Nautilus™ menu

at the beginning of each

workout. When selecting

NEW WORKOUT from My

Nautilus™ menu and while

setting up programs, you will

not be prompted to enter

weight, or age, if applicable.

NAUTILUS®QUICK START

CHANGING THE GAME IN HEALTH AND FITNESS

™

12

PROGRAMMING YOUR WORKOUTS

The Quick Start Program

Provides an immediate start, without having to enter

any user information. This program uses the standard

default settings to calculate calories burned during a

workout session.

To use the Quick Start Program:

1. Press the START Key.

2. 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 be displayed in the current

ﬂashing column. The new intensity level will

continue through the rest of the workout until

changed using the LEVEL Keys.

The Manual Program

The Manual Program allows you to control the

intensity level of the elliptical during the workout,

while accurately calculating exercise statistics based

on your weight. The workout proﬁle in the display

window is divided into 30 equal intervals within the

selected workout time.

To use the Manual Program:

1. Press the PROGRAM Key to enter program

selection menu. Use the UP LEVEL Key to advance

to the MANUAL 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 the desired intensity level using the

UP/DOWN LEVEL Keys and press ENTER to

conﬁrm value.

5. Enter the 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 Level Keys.

1. Press the START Key.

2. 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 be displayed in the current

ﬂashing column. The new intensity level will

continue through the rest of the workout until

changed using the LEVEL Keys.

To use the Manual Program:

1. Press the PROGRAM Key to enter program

selection menu. Use the UP LEVEL Key to advance

to the MANUAL 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 the desired intensity level using the

UP/DOWN LEVEL Keys and press ENTER to

conﬁrm value.

5. Enter the 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 Level Keys.

NAUTILUS®

FAT & CALORIE BURNER

13

PROGRAMMING YOUR WORKOUTS

The Fat Burner Program

The Fat Burner Program is a 60-interval workout

designed 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 throughout the rest of the workout.

To use the Fat Burner Program:

1. Press the PROGRAM Key to enter program

selection menu. Use the UP LEVEL Key to advance

to the FAT BURNER 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 each minute of

exercise and the total number of calories

burned during the exercise session.

4. Enter the desired intensity level using the UP/

DOWN Keys and press ENTER to conﬁrm value.

5. Enter the desired workout time 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 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 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 throughout the rest of the workout.

To use the Calorie Burner Program:

1. Press the PROGRAM Key to enter the program

selection menu. Use the UP LEVEL Key to advance

to the CALORIE BURNER 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 each minute of

exercise and the total number of calories

burned during the exercise session.

4. Enter the desired intensity level using the

UP/DOWN LEVEL Keys and press ENTER to

conﬁrm value.

5. Enter the 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 Level keys.

-

NAUTILUS®SPEED INTERVALS

CHANGING THE GAME IN HEALTH AND FITNESS

™

14

The Speed Intervals Program

This is a great workout for runners wanting to

increase their speed. The Speed Intervals Program

is an interval workout containing 8 alternating rest

intervals with 7 work intervals. An interval cycle

consists of a work phase and a recovery phase. You

may scale the recovery intensity level and the work

intensity level independently, which will be saved for

the remainder of the workout.

For example, if you decrease the intensity level

during a recovery phase then subsequent recovery

phases will be the same intensity level. However, the

intensity level in the work phase remains unchanged.

To change the intensity level of the work phase, you

must change the intensity level during an work

phase. The two phases are independent of each other

in regard to intensity levels. The relative intensity

level is indicated on the proﬁle and any changes to

the intensity level 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 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 difﬁcult

interval of the program.

5. Enter your Rest Level using the UP/DOWN

LEVEL Keys. This will be the easier, recovery

interval of the program.

6. Enter your 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 Level keys.

PROGRAMMING YOUR WORKOUTS

-

NAUTILUS®

CUSTOM INTERVALS

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 ﬁtness

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 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 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 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 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 conﬁrm 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 ﬂashing 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

NAUTILUS®HEART RATE TRAINER

CHANGING THE GAME IN HEALTH AND FITNESS

™

16

Heart Rate Zone Trainer Program

This is a great beginner heart rate program. The

Heart Rate Zone Trainer is a traditional “constant

heart rate” program that allows you to exercise at a

selected target heart rate by automatically adjusting

the intensity level (resistance) during the workout.

The default target heart rate is equal to 70% of your

maximum heart rate which is calculated by the

following equation: 220 – (Age) X 70%. To choose

a different target heart rate at any time during the

workout, use the UP and DOWN LEVEL keys to enter

the new target heart rate, then press the ENTER Key.

To use the Heart Rate Zone Trainer Program:

1. Put the chest strap on. Remember to wet the

electrodes underneath the chest strap. The

console must detect a heart rate signal before

it will allow you to select the Heart Rate Zone

Trainer Program.

2. Press the PROGRAM Key to enter the program

selection menu. Use the UP/DOWN LEVEL

Keys to advance to the HEART RATE ZONE

TRAINER Program.

3. Press the ENTER Key to conﬁrm selection.

4. 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 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 Keys

and then press ENTER to conﬁrm.

• The target heart rate selected by the console

is based on age, and is equal to 70% of your

maximum heart rate which is calculated by the

following equation: (220 – Age) x 70%. (See

chart below.)

6. Enter the desired workout time and press the

ENTER Key to conﬁrm.

To choose a different target heart rate at any time

during the workout, use the UP and DOWN LEVEL

Keys to adjust your target heart rate, then press the

ENTER Key to conﬁrm.

The following messages may be displayed

during a workout:

CHECK HR BELT — Indicates that the heart rate signal

has been missing for the last 30 seconds.

HR BELT NEEDED — No telemetry belt signal has

been sensed during the initial setup time.

PROGRAMMING YOUR WORKOUTS

An Example of Calculating Maximum Heart Rate:

User is

40 years

of age

220 – 40 = 180

(180 beats per minute would be the

approximate maximum heart rate for

a 40 year old user)

180 x 70% = 126

(126 beats per minute would be the heart

rate of a 40 year old user working out at

70% of their maximum heart rate.)

NAUTILUS®

HEART RATE INTERVALS

17

PROGRAMMING YOUR WORKOUTS

Heart Rate Intervals Program

This Heart Rate Control Program allows you to

completely customize your workout and determine

your interval workout intensity based on your heart

rate. You also have the ability to customize your

“Work” and “Rest” intervals times using this program.

To use the Heart Rate Intervals Program:

1. Press the PROGRAM Key to enter the program

selection menu. Use the UP/DOWN LEVEL Keys to

advance to the HEART RATE 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 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 the ENTER Key to conﬁrm.

5. A default “Work” Heart Rate will be displayed.

This value will be 80% of your predicted maximum

heart rate (220 – Age X 80%). Press the ENTER

Key to accept this target or adjust higher or lower

using the UP/DOWN LEVEL Keys.

6. Enter your “Work” Time using the UP/DOWN

LEVEL Keys. This will determine how much time is

spent in the more difﬁcult Work Interval.

7. A default “Rest” Heart Rate will be displayed. This

value will be 65% of your predicted maximum heart

rate (220 – Age X 65%). Press the ENTER Key to

accept this target or adjust higher or lower using

the UP/DOWN LEVEL Keys.

8. Enter your “Rest” time using the UP/DOWN

LEVEL Keys. This will be the easier, recovery

interval of the program.

9. Enter your total workout time 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 the program moves

into the Cool Down stage.

1. Press the PROGRAM Key to enter the program

selection menu. Use the UP/DOWN LEVEL Keys to

advance to the HEART RATE 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 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 the ENTER Key to conﬁrm.

5. A default “Work” Heart Rate will be displayed.

This value will be 80% of your predicted maximum

heart rate (220 – Age X 80%). Press the ENTER

Key to accept this target or adjust higher or lower

using the UP/DOWN LEVEL Keys.

6. Enter your “Work” Time using the UP/DOWN

LEVEL Keys. This will determine how much time is

spent in the more difﬁcult Work Interval.

7. A default “Rest” Heart Rate will be displayed. This

value will be 65% of your predicted maximum heart

rate (220 – Age X 65%). Press the ENTER Key to

accept this target or adjust higher or lower using

the UP/DOWN LEVEL Keys.

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 the program moves

into the Cool Down stage.

-

NAUTILUS®HEART RATE HILL

CHANGING THE GAME IN HEALTH AND FITNESS

™

18

-

Heart Rate Hill Intervals Program

A great program that slowly increases and lowers

your heart rate as you exercise. In this program, you

deﬁne a Work Target Heart Rate, Rest Target Heart

Rate and Total Exercise Time. At the beginning of the

program, your heart rate will gradually increase as

the resistance increases to bring you into your Work

Heart Rate Zone. As soon as you reach your Work

Heart Rate, the resistance will begin decreasing to

bring you into your Rest Target Heart Rate. Once

your Rest Target Heart Rate is reached, the cycle will

repeat. This continues through the entire program.

To use the Heart Rate Hill Intervals Program:

1. Press the PROGRAM Key to enter the program

selection menu. Use the UP/DOWN 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 the ENTER Key to conﬁrm.

5. A default “Work” Heart Rate will be displayed.

This value will be 80% of your predicted maximum

heart rate (220 – Age X 80%). Press the ENTER

Key to accept this target or adjust higher or lower

using the UP/DOWN LEVEL Keys.

6. A default “Rest” Heart Rate will be displayed. This

value will be 65% of your predicted maximum heart

rate (220 – Age X 65%). Press the ENTER Key to

accept this target or adjust higher or lower using

the UP/DOWN LEVEL Keys.

7. Enter your total workout time using the UP/

DOWN LEVEL Keys. Press the ENTER Key to

begin your workout.

PROGRAMMING YOUR WORKOUTS

Nautilus EV7.16 User manual

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