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Summary of Contents for Nautilus NS200
- Page 1 Nautilus Fitness Products 1690 38TH STREET. BOULDER, CO 80301 800-864-1270 www.Nautilus.com...
- Page 2 NS200 Owner’ s Manual & Fitness Guide...
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Page 3: Warranty Information
Nautilus Fitness Products warrants to the original purchaser of this Nautilus Home Nautilus Fitness Products will repair any product that proves to be a defect in materials Gym to be free from defects in materials or workmanship, with the exceptions stated or workmanship. -
Page 4: Table Of Contents
Table of Contents Safety Information ............1 Arm Exercises: Getting To Know Your Machine ......... 1 Triceps Kickback............16 Using Your Machine ..........2-4 Triceps Pushdown............17 Machine Maintenance ..........4 Standing Biceps Curl ..........17 Defining Your Goals ..........5-6 Seated Triceps Extension ..........18 The Workouts: Leg Exercises: The 20 Minute Better Body Workout ......7 Leg Extension ............18... -
Page 5: Safety Information
Nautilus. owner’ s manual prior to using your machine. • Never allow children on the machine. Teenagers should •... -
Page 6: Getting To Know Your Machine
• Optimum results, and exercise. • Maximum durability. At Nautilus, our expertise in the science of human As you pursue your fitness goals, you trust that the same care performance goes into every piece of equipment we offer. We and craftsmanship goes nto our full line of home gym design our machines to be stable, comfortable and to provide equipment, too. -
Page 7: Using Your Machine
To adjust the lower seat, pull the Dual Grip Handles seat pin from the side of the The Nautilus 200 offers a variety of machine. Facing the machine, the grip placements for user comfort and adjustment is on the right side, muscle isolation. -
Page 8: Machine Maintenance
If cable appears to have any damage, including bulging, discoloration or any wires are exposed, DO NOT USE MACHINE. Contact your authorized Nautilus Fitness Dealer to service machine. After each use, wipe machine free of sweat with a clean, dry cloth. Upholstery can be cleaned with a mild detergent or spray cleaner. -
Page 9: Defining Your Goals
Defining Your Goals Your body will do what you train it to do. That’ s why it’ s important to define your goals and focus on those goals. Here are some fitness components that will help you define your goals and choose your fitness program. MUSCLE STRENGTH is the maximum force you can exert BODY COMPOSITION is the ratio of fat weight (fat) to against resistance at one time. -
Page 10: Defining Your Goals
Defining Your Goals Reaching Your Goals Remember your cardiovascular component: Any fitness program must contain a cardiovascular fitness component to be complete. So complement your resistance training To reach your goals you must follow a consistent, well with aerobic exercise such as walking, running, or designed program that provides balanced development to bicycling. -
Page 11: The Workouts
The Workouts 20 MINUTE BETTER BODY WORKOUT FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 20 MINUTES Start by performing one set of each exercise. Warm up with a light resistance exercise that you can perform easily for 5 -10 reps without fatiguing. Focus on practicing and learning your technique before increasing the resistance. -
Page 12: Complete Conditioning
The Workouts COMPLETE CONDITIONING FREQUENCY: 3 DAYS ON, 1 DAY OFF TIME: ABOUT 45-60 MINUTES Body building requires focused concentration and dedication to training, as well as proper eating habits. Train each muscle group to failure before moving on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic activity to increase your caloric expenditure and help to reduce your body fat levels to achieve a defined muscular look. -
Page 13: Strength Training
The Workouts STRENGTH TRAINING FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 45-60 MINUTES This program is designed to emphasize overall strength development. This is an advanced routine to be used only after you have progressed from the advanced general conditioning routine and only after you have perfected your exercise techniques. Work each set to near exhaustion. If you can perform more than 5 to 8 reps, you should increase your resistance 10 lbs. -
Page 14: Chest Exercises
Chest Exercises CHEST PRESS Muscles worked: This exercise emphasizes the • Slowly return to the starting position with chest muscles (pectoralis major). It also involves arms straight to the front at shoulder width the front shoulder muscles (anterior deltoid, a and in line with your chest. -
Page 15: Shoulder Exercises
Shoulder Exercises FRONT SHOULDER RAISE — Shoulder Flexion (elbow stabilized near extension) Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids as well as the front part of the middle deltoids). Starting position: • Standing and facing away from the machine. •... -
Page 16: Seated Shoulder Press
Shoulder Exercises SEATED SHOULDER PRESS — Shoulder Abduction (and elbow extension) Muscles worked: This exercise emphasizes • Stop when your upper arms are the front shoulder muscles (anterior deltoid, approximately straight out to the sides (your a portion of the middle deltoid) and the elbows will be level with your shoulders or triceps, which are located on the back of the very slightly below). -
Page 17: Back Exercises
Back Exercises WIDE PULLDOWNS — Shoulder Adduction (with elbow flexion) Muscles worked: This exercise emphasizes the Motion: latissimus dorsi, teres major and rear deltoid • Initiate the movement by pulling your which make up the large pulling muscles of shoulder blades down and together while your upper back. -
Page 18: Seated Lat Rows
Back Exercises SEATED LAT ROWS — Shoulder Extension (with elbow flexion) Muscles worked: This exercise emphasizes the Key points: latissimus dorsi, teres major and rear deltoid • Do not bend your torso forward at any point. muscles which make up the large pulling •... -
Page 19: Low Back Extensions
Back Exercises LOW BACK EXTENSIONS Muscles worked: This exercise emphasizes the Motion: muscles in your low back (erector spinae and • Keeping your chest lifted, move your entire deep spinal muscles) that are necessary for torso backward as a unit by pivoting at the providing stabilization and protection for the hips. -
Page 20: Upright Row
Back Exercises UPRIGHT ROW — Shoulder Horizontal Abduction (and elbow flexion) Muscles worked: This exercise emphasizes the Key points: latissimus dorsi, teres major and rear deltoid • Keep your shoulder blades “pinched” muscles which make up the large pulling together during the movement. muscles of your upper back as well as the •... -
Page 21: Triceps Pushdown
Arm Exercises TRICEPS PUSHDOWN — Elbow Extension Muscles worked: This exercise emphasizes the Motion: triceps muscles located on the back of the • Keeping your upper arms stationary and upper arms. These muscles are responsible for your elbows next to the sides of your torso, straightening your arms and assist in any slowly straighten your arms by arcing upper body pushing or pressing motion. -
Page 22: Seated Triceps Extension
Arm Exercises SEATED TRICEPS EXTENSION — Elbow Extension Muscles worked: This muscle emphasizes the Motion: triceps muscles located on the back of the • Keeping the arm stationary, bend your upper arms. elbows allowing your hands to move upwards until straight. Starting position: •... -
Page 23: Standing Leg Curl
Leg Exercises STANDING LEG CURL — Knee stabilized in flexion Muscles worked: This exercise strengthens Motion: and develops the muscles of your buttocks • Initiate the movement by tightening your area (gluteus maximus). Remember, there is glutes. Extend your hip by moving your no such thing as spot reduction. -
Page 24: Standing Calf Raise
Leg Exercises STANDING CALF RAISE — Ankle Plantarflexion (knee stabilized in slight flexion) Muscles worked: This exercise is great for Key points: emphasizing the muscles of your lower leg or • Do not lose contact with balls of your feet calf (gastrocnemius and soleus), which are and the frame as you push up and down. -
Page 25: Standing Hip Adduction
Leg Exercises STANDING HIP ADDUCTION Muscles worked: This exercise will not burn Motion: off fat from your inner thighs or make them • Keeping your hips and spine perfectly still, smaller! There is no exercise that will burn fat slowly move your attached leg toward the from a specific area.
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