Summary of NB 3000
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Owner's manual nb/nr 3000 exercise bikes.
Page 2: Nr 3000
Nr 3000 nb 3000
Page 3: Congratulations!
Congratulations! Thank you for making nautilus a part of your exercise program. 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 information valuable in a...
Page 4: Table Of Contents
Table of contents flexibility ............................................................................................................... 9 exercise and body composition ............................................................................ 9 a balanced workout ...............................
Page 5: Operation
Operation how to use your nautilus bike > seat adjustment proper seat height helps ensure maximum exercise efficiency and comfort, while reducing the risk of injury. 1. Seated on the bike, place both feet in the pedals. Rotate one pedal to the fur- thest most position. On the upright bike this will ...
Page 6: Operation
2 operation operating your nb/nr 3000 computer > getting started your nautilus 3000 bike has an internal generator that provides electrical power to the computer display. This means you never need batteries or have to plug in your bike, simply pedal at 25 rpm or higher to activate the computer. > us...
Page 7: Operation
3 > heart rate monitoring the nautilus nb/nr 3000 bikes are equipped with both touch heart rate as well as a wireless heart rate receiver. To use the touch heart rate feature simply place both hands on the metal handgrip sensors making sure both your palms are in contact on the front side and your f...
Page 8: Operation
4 operation > custom programs your 3000 computer allows to create and store your own programs you design. 1. To create a custom program, select custom one or custom two from the program selection menu then press the reset key. Use the + and – keys to change the course profile. Press enter to confirm...
Page 9: Operation
5 operation > moving your bike to move your bike, carefully lift the rear end of the bike by pushing down on the front of the handlebars. Steer the bike to another loca- tion. Be gentle while moving the unit as any sharp impact directly or indirectly to the computer can affect computer operation. (f...
Page 10: Guidelines
6 guidelines nautilus exercise equipment manual edmund r. Burke, ph.D. > getting the most out of your home fitness program the three main reasons for the increased popularity of home fitness gyms and exercise are convenience, convenience and convenience. For any fitness program to be successful, it ...
Page 11: Guidelines
7 guidelines > get off on the right foot and stay motivated. Realize that any new habit is difficult to establish at first, but it can be done. Follow these steps and you'll be on your way to establishing and using your home fitness center for improved health and fitness. Enjoy the journey! > get a ...
Page 12: Guidelines
8 guidelines steps to getting started > muscular strength the new guidelines have added resistance training since the acsm recognizes the increasing importance of maintaining strength as a health benefit as we get older. The rationale for the addition of strength training to the guidelines is a resu...
Page 13: Guidelines
9 guidelines keep in mind that the acsm recommendations are guidelines for the average person, not a champion ath- lete training for the olympic games. An appropriate warm-up and cool-down, which would also include flexibility exercises, is also recommend- ed. While many of you will need to train wi...
Page 14: Guidelines
10 guidelines > include an exercise program that provides as least 300 calories or more of activity per day. This is best accom- plished with exercise of low intensity and long duration. Many pieces of home fitness equipment give estimates of calories burned while exercising. Remember these are appr...
Page 15: Guidelines
11 guidelines in addition to aerobic exercise, the acsm recommends that healthy adults perform a minimum of 8 to 10 strength exercises involving the major muscle groups a minimum of two times per week. At least one set of 8 to 12 rep- etitions to near-fatigue should be completed during each session....
Page 16: Guidelines
12 guidelines varied training in all three of these zones will add to increased levels of fitness and improved performance and add more energy to your life. "most training programs use a combination of training intensities to increase performance capacity," according to j. T. Kearney, ph.D., senior ...
Page 17: Guidelines
13 guidelines so if the surgeon general's findings are not convincing evidence enough to keep most us exercising on a consis- tent basis, what is? Scientists are finding that the process of beginning, increasing and ultimately sticking to an exercise pro- gram is a combination of two elements: findi...
Page 18: Guidelines
14 guidelines 4. Develop a constructive attitude. Do not focus on what you are giving up to exercise on a regular basis, but on what new options you'll have after you become fit. 5. Engage your body and mind. Connect on a deeper level, you'll be more likely to stay with your routine. If your exercis...
Page 19: Warranty
15 warranty all nautilus exercise products are warranted to the retail purchaser to be free from defects in materials and workmanship. Warranty coverage valid to the original purchaser only and proof of purchase will be required. Any product sold or placed in an application not recommended by nautil...
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The nautilus group 1886 prairie way louisville, colorado 80027 (800) 628-8458 www.Nautilus.Com.