Nautilus NB 3000 Owner's Manual - 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 assist-
ing 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 percentage of body fat
Whether you are just getting started in an exercise program or are already physically fit,
Nautilus bikes are designed to be an efficient, easy and enjoyable way to achieve an improved
level of fitness. You can exercise your way to a more fit and healthy body. The on-board digital
computer enables you to accurately monitor your progress by tracking time, distance, speed,
calories per hour, watts, total calories, RPMs and heart rate.
This Owner’s Manual contains all the information you need to operate and enjoy your machine.
Please read the manual in its entirety before attempting to exercise.
Let’s get started.
Operation & Set Up
.................................................................................................... 1
How to use your bike ............................................................................................ 1
How to use your bike computer .....................................................................2,3,4
Heart Rate Monitoring
............................................................................................... 3
Introduction to heart rate monitoring ................................................................... 3
Using a chest strap transmitter ............................................................................ 3
Maintenance
............................................................................................................... 5
Moving your bike .................................................................................................. 5
Leveling your bike ................................................................................................. 5
Maintenance ......................................................................................................... 5
Guidelines – General Fitness and Exercise
by Edmund R. Burke, Ph.D
........................................................................................ 6
Getting the most out of your home fitness program ........................................... 6
The Stanford home exercise study ....................................................................... 6
Home fitness planning worksheet ........................................................................ 7
Muscular strength ................................................................................................. 8
Cardiovascular strength ........................................................................................ 8
Training effect ....................................................................................................... 8