Nautilus Quinton Owner's Manual - Monitoring Your Intensity

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EXERCISE & FITNESS GUIDELINES

Drink water.  Our bodies are made up of over 70% water, and most of us don’t drink 

enough. Carry water with you everywhere you go, and drink as often as you can. 

This helps the body function at optimum levels, and can signifi cantly help with 

weight management.

Eat more often and be mindful of your portions.  Research has shown that it can 

be helpful to eat smaller meals more often versus 3 larger meals a day if you are 

looking to promote healthy weight maintenance or weight loss. And we have 

discovered that many portions we eat are much larger than necessary, and can 

be laden with Calories. So, try snacking more and not eating so many large meals, 

and share your snacks or food with others (or break your portions in half) to help 

manage your Caloric intake.

Monitoring Your Intensity

When you are doing cardiovascular workouts, it is important that you work at the 

appropriate intensities when you are fi rst starting out. It is also important that you 

workout at a variety of intensities after you have built a fi tness base.

Research in recent years has indicated that one of the best ways to monitor your 

cardiovascular intensity is to pay close attention to how you are feeling when 

you workout. Most individuals can do a very good job of choosing the correct 

intensities if they simply categorize how they feel into one of four intensity “zones.”

These zones could be described the following ways:

Zone 1

• Easy

• Warm-up

• Cool-down

Zone 2

• Challenging, but comfortable

• Steady endurance pace

Zone 3

• Challenging, and slightly uncomfortable 

• Race pace

• Borderline out of breath

Zone 4

• Breathless

• Not maximum, but winded

• Can’t keep the pace for very long