Nautilus EV7.16 Bedienungsanleitung

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

Vancouver, Washington 98683

Model EV7.18

Model EV7.16

NAUTILUS®

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

™

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

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

™

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

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

™

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

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

™

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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