Insert each carriage bolt until the square head of the bolt engages the square hole in the metal. Rotate the front base (2) and the rear base (4) so that the head of the carriage bolt is on the bottom. 2. Attach the main frame (1) to the front base (2) and the rear base (4). Position the main frame (1) onto the carriage bolts (22) which protruding through the front base (2) and the rear base (4). Secure the carriage bolts with four washers (18) and four nuts (20). Tighten the bolts securely. 3

Remember these are approximate calories burned, exact amounts will depend on type of exercise, your body size, intensity and duration. > Add resistance training to your program to add muscle mass. Muscle cells are more active than fat cells and will help you burn more calories per day. > Include use of behavior modification techniques to identify and eliminate bad diet and eating habits. You should strive to burn between 300 to 500 calories per exercise session and 1000 to 2000 calories per week

> Make Exercise A Habit The key to a successful fitness program is getting your body to do what your mind knows it should. Here are six mental strategies to help keep you focused on your fitness goals. 1. Clarify why you want to exercise. If you want to gain strength – is it to swim more laps, or to tone-up your body. By understanding and detailing your goals, you will be better able to stay motivated. 2. Vary your workout. To make your routine more enjoyable, vary it once in a while. Supplement

1 OPERATION Your Nautilus NE 1000 computer allows for a great amount of workout variety and options while being a simple easy to operate design. The 1000 computer requires (4) AA batteries for operation. The resistance of the 1000 is controlled by the Tension Knob located on the Console Mast just below the computer. You have 16 levels of resistance. To increase resistance turn the Tension Knob clockwise. Turning the Knob counterclockwise will decrease resistance. Begin slowly with a resistance l

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

Nautilus is a registered trademark of Nautilus, Inc. Nautilus® NT-1230 Hack Squat/Leg Press Strength System Owner’s Manual & Fitness Handbook WARNING! Before beginning any exercise program consult your physician or health care professional. Only he or she can determine the exercise program that is appropriate for your particular age and condition. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the exercise and consult your physician. For Your Safe

Adjust the belt to fit snuggly, located just below your chest as shown (Fig. 6). > Heart Rate Readout While the touch heart rate feature is a quick and convenient way to check your heart rate, it is generally not as accurate as the wireless transmitter belt and is subject to occasional misreadings and interfer- ence. If you are exercising using one of the Heart Rate Control Programs, it is preferable that you use the transmitter belt method for a more reliable signal. When the computer detects a

For many years to come, you will be able to rely on the quality of Nautilus craftsmanship and durability. We have included some general fitness guidelines for your use and hope you will find the infor- mation valuable in assisting you in your pursuit of a healthy lifestyle. Your Nautilus exercise bike will enable you to customize and monitor your workouts to: > Increase your energy level > Increase cardiovascular and aerobic fitness > Increase lower body muscle strength > Decrease your overall p

> Aerobic/ Strength Exercise Vigorous aerobic exercise is the core of your workout program. The intensity of your exercise must be strenuous enough to raise your heart rate into your target zone. This is usually between 60 and 90% of your maximum heart rate. Cycling, or any exercise done in this range, is usually called aerobic exercise. It means your body, your heart, and the various exercising muscles are working at a level at which oxygen can be utilized. Exercising with a heart rate monitor