Manual Nautilus NT 1430 (page 3 of 5) (English)

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When you buy any exercise equipment you need

stability, durability, and quality and you want long

term results. But these alone are not enough:

more than anything else, you need equipment

that’s designed by the people who set the

standards for ergonomic correctness and precision

during exercise.

At Nautilus, our expertise in the science of human

performance goes into every piece of fitness

equipment we offer. We design our machines to

be stable, comfortable, easy to use, and to provide

the body support you need to exercise with proper

form, while avoiding injury.

As a supplier of fitness equipment to health

clubs worldwide, the Nautilus name has become

synonymous with

• Ultimate performance

• Optimum results

• Maximum durability.

As you pursue your fitness goals, you can be sure

that the same care, craftsmanship and rigorous

standards that we put into our professional

equipment, go into our full line of home gym

equipment, too.

Nautilus... Making the world stronger since 1970.

The Nautilus

Olympic Bench

Get To Know Your Machine Machine Maintenance

2 3

Daily:

After each use, wipe machine free of sweat with a

clean, dry cloth. Upholstery can be cleaned with a

mild detergent or spray cleaner.

Weekly:

If used often, your machine should be thoroughly

cleaned using a clean cloth and an ammonia

based cleanser. Wipe machine down completely

and be sure to touch up any scratches with touch-

up paint to prevent rusting.

Define Your Goals

Your body will do what you train it to do. That’s why it’s important to define your goals and focus them.

Here are some fitness components that will help you define your goals and choose your fitness program.

Muscle Strength is the maximum force that

you can exert against resistance at one time. Your

muscle strength comes into play when you pick up

a heavy bag of groceries or lift a small child. It is

developed when a localized muscle is worked both

positively (concentric) and negatively (eccentric)

at a resistance - great enough so you can perform

only five to eight repetitions of the exercise

before the muscle fails. Each set of repetitions is

followed by a rest interval that typically runs three

times longer than the set. Later, between exercise

sessions, the muscle overcompensates for the

stress and usually increases in both strength and size.

Muscle Endurance is the ability to perform

repeated contractions. It comes into play when

you cross-country ski or work on your feet all day.

Endurance training addresses the slow twitch,

endurance muscle fibers, which depend on oxygen

for energy. To develop muscle endurance, use

low resistance and high repetitions - about 15-20

repetitions in each set, three sets to each exercise,

working the muscle only to fatigue.

Muscle Power is the combination of strength and

speed of the muscular contraction. This is often

misinterpreted as a) being directly associated with

certain skill or sport and/or b) meaning that you

must move fast. Load is actually a more important

factor than speed when attempting to improve

power. When training to achieve muscular power,

pick a resistance that fatigues you in the 3-5

repetition range. When performing these reps, it is

more important to think of contracting the muscles

faster rather than attempting to move faster.

Performing sport simulation exercises usually

results in deterioration of the motor pattern

or skill. The biomechanically sound method of

improving power in your sport is to train for power

using the correct joint movements, as described in

this manual. Then practice the skill associated with

your sport, learning to apply this newly achieved

power. Body Composition is the ratio of fat weight

(fat) to lean weight (muscles, bones and tissue). As

you age, the ratio shifts. The fat weight increases

and the lean weight decreases. Training for muscle

strength will generally increase muscle size and

aerobic conditioning will help burn extra calories.

Performing these two forms of exercise, either at

different times or together, will create the greatest

changes in body fat weight.

Balanced Strength and alignment are the result

of equal strength developed in all parts of the

body. It comes into play in your standing and

sitting posture, and in your ability to perform just

about any activity safely and effectively. An over-

development of the back will round the shoulders;

weak or stretched abdominals can cause lower

back pain. You want a balance of muscle strength

in front and back. In addition, you need a balance

of strength between your middle, lower, and upper body.

Flexibility is the ability of a muscle or group of

muscles to move the joint through a full range

of motion. Flexibility comes into play when you

execute an overhand serve or stretch for the top

shelf in the kitchen. It is a cooperative movement

of opposite muscle groups. When a muscle

contracts, its opposite muscle group must relax

for the action to occur. Increased flexibility means

an increased range of motion, made possibly by

this simultaneous contracting and relaxing. Good

flexibility is important in protecting the body from

injury and can be achieved through the balanced

strength training programs that are included in

this manual.

Cardiovascular Endurance is the ability of the

heart and lungs to supply oxygen and nutrients

to exercising muscles over an extended period

of time. It comes into play when you jog a mile

or ride a bike. It is a critical component of overall

fitness and health.

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Nautilus NT 1430 Manual

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