Nautilus PRO SERIES TREADMILLS T7.14, Owner'S Manual

Page 1: ...Nautilus Changing the game in health and fitness Be Strong Model T7 14 Nautilus Pro Series Treadmills Owner s Manual ...

Page 2: ...ted 2 Turning On the Power 2 Understanding the Display Controls 2 Magnetic Safety Stop Cord 2 Guidelines For Getting On and Off the Treadmill 3 Heart Rate Monitoring 4 Telemetry Heart Rate 4 Maintaining the Transmitter Belt 4 Treadmill Display Definitions 5 Treadmill Key Functions 6 Programming Menu Operation 7 Program Overview 7 Time Goal Workout 8 Time Based Workouts 9 Interval Training Workouts...

Page 3: ...a minimum of four feet behind the treadmill and any objects 6 Before each use of this equipment check the power receptacle for signs of damage Do not operate the equipment if the integrity of this item is in question 7 To avoid potential safety and electrical problems replace with manufacturers specified parts only 8 This equipment is classified Class I Type B ordinary equipment Not protected agai...

Page 4: ...ols The treadmill display is a computerized panel used to operate the treadmill and see all workout data and operational status You should familiarize yourself with the operation of the treadmill and location of all keys before beginning use Treadmill Magnetic Safety Stop Cord qqqqq IMPORTANT The emergency stop cord should always be in use while on your treadmill The magnetically activated switch ...

Page 5: ...o the side of the deck Step onto the moving belt and begin walking 5 Optional To get the feel of the moving belt place the foot nearest the treadmill on the walking belt and let it move backwards Lift it and repeat several times until comfortable with the treadmill speed 6 When walking comfortably on the treadmill let go of the handrail 7 While walking on the treadmill Face forward Avoid looking d...

Page 6: ...g 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 Test your chest strap with a machine that you know is working or with a heart rate w...

Page 7: ...eters if your display is set to metric units you have traveled in the upper right display shared with Calories Calories Provides a current total of the number of Calories burned during a workout in the upper right display shared with Distance Note this number is only an approximation as a user s caloric expenditure will vary significantly based on a persons age gender weight and metabolism Pace Di...

Page 8: ...ff all displays and treadmill will return to Sleep Mode Enter Key Confirms information selections and stores the information used to calculate workout statistics Incline Up Down Keys The treadmill incline may be changed at any time during a workout Pressing the INCLINE UP key increases the incline and pressing the INCLINE DOWN key decreases the incline The treadmill incline increases or decreases ...

Page 9: ...time and the programs 24 workout segments are equally divide by this time Interval Training Programs These programs are also time based but with greater variation in speed and higher inclines These programs will be a bit more challenging Distance Based Program This program has a predetermined distance allowing you to increase or decrease your workout time depending on your speed Custom Workouts Fo...

Page 10: ...ed workout time using the SPEED UP DOWN Keys and press ENTER Key to confirm 5 PRESS START TO BEGIN will scroll across matrix display and the upcoming speed and grade will be shown in their respective displays Press the START key to begin your workout The time will countdown from your preset time During operation a 0 mile track will appear in the dot matrix The runner s progress will be plotted ins...

Page 11: ...r in your desired workout time using the SPEED UP DOWN Keys and press the ENTER Key to confirm 6 PRESS START TO BEGIN will scroll across matrix display and the upcoming speed and grade will be shown in their respective displays Press the START key to begin your workout The time will countdown from your preset time The dot matrix area of the display will show the actual course profile of the select...

Page 12: ...ll be prompted to enter in a workout time Enter in your desired workout time using the SPEED UP DOWN Keys and press the ENTER Key to confirm 6 PRESS START TO BEGIN will scroll across matrix display and the upcoming speed and grade will be shown in their respective displays Press the START key to begin your workout The time will countdown from your preset time The dot matrix area of the display wil...

Page 13: ...ade will be shown in their respective displays Press the START key to begin your workout The time will count up from 0 The dot matrix area of the display will show the actual course profile of the selected exercise program The taller the column the higher the incline for that interval The flashing column shows your current interval P7 Fun Run 5K A 5 kilometer run 3 1 miles filled with moderately c...

Page 14: ...oss matrix display and the upcoming speed and grade will be shown in their respective displays Press the START key to begin your workout The time will count up from 0 7 Adjust your speed to a comfortable warm up pace As you approach Heart rate Control Programs P8 Heart Rate Control 65 HRC Weight Loss A beginning or recovery heart rate control program that keeps you at 65 of your maximum heart rate...

Page 15: ...mber by pressing the ENTER Key or you can adjust this number by using the SPEED UP DOWN Keys and pressing ENTER to confirm 6 PRESS START TO BEGIN will scroll across matrix display and the upcoming speed and grade will be shown in their respective displays Press the START key to begin your workout The time will count up from 0 7 Adjust your speed to a comfortable warm up pace As you approach your t...

Page 16: ...program The taller the column the higher the incline for that interval The flashing column shows your current interval Creating a Custom Program 1 Press the ENTER Key while in Standby Mode 2 Use the SPEED UP DOWN Keys to select a default or previously entered custom program P10 or P11 Press ENTER to edit a program 3 The first segment of the program will flash on the left side of the dot matrix Ent...

Page 17: ...ries Burned for workout will be shown in upper right display for 4 seconds Average Speed of workout will be shown in the Speed display Average Incline of workout will be shown in the Incline display Average Heart Rate for workout will be shown in upper left display Total Elevation Gained for workout and Total Odometer of treadmill will scroll across dot matrix display Unit will return to Standby M...

Page 18: ...itting in front of their televisions We have learned that exercising is not simply something we must do to look good and have a great body Exercise is a requirement for health and overall wellness not to mention it can help you feel great The good news is that we are seeing more and more research that indicates we don t have to work out intensely to see the benefits Sure it is great if you can wor...

Page 19: ...ing Or try to ride a bike in the middle of heavy traffic With your home exercise equipment you can exercise in the comfort and security of your air conditioned home Privacy and cleanliness are also important Now you can exercise without feeling rushed or that anyone is looking at you which is great if you are embarrassed about carrying around a few extra pounds No more sharing sweaty equipment or ...

Page 20: ...you don t enjoy the space you are exercising in you won t be motivated to continue your program Find an exercise buddy Research has shown that starting an exercise program with someone can increase your chances of sticking to it If you have a buddy that is also starting a program you can encourage motivate and challenge each other Make fitness a part of your schedule Include it in your daily plann...

Page 21: ...ol or ocean For many years it was suggested that moderate level cardiovascular activity activities that make you sweat and breathe and a moderate pace should be done 3 4 days a week for 15 45 minutes at a time It is now recommended that you attempt to do some cardiovascular activity EVERY day if possible The good news is that the cardiovascular activity does not need to be moderately intensive eve...

Page 22: ...osteoporosis in their later years And strength training is not complicated It is recommended that you do 8 12 repetitions of 8 10 major muscle groups at least 2 days a week However you don t have to do all these exercises at once You can break them up into shorter workouts throughout the day For example you can do just upper body exercises in the morning and your lower body exercises in the evenin...

Page 23: ...n program diet or eating plan is best While we do not promote or endorse any particular one here are some things to consider that will help you get on the road to a healthy diet Understand caloric balance How many Calories you intake and how many Calories you burn off will determine whether you will gain or lose weight day to day It is impossible to achieve weight loss without some sort of Caloric...

Page 24: ...ing 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 first starting out It is also important that you workout at a variety of intensities after you have built a fitness base Rese...

Page 25: ...home fitness product has a grip or telemetric heart rate counter Research has shown the best way to do this is not to establish heart rate numbers based upon age but rather based upon how you feel The following chart will allow you to log your heart rate numbers based upon how you feel when working out Simply log the heart rate numbers you find when you feel you are working at each of the specific...

Page 26: ...d Health summarizes a few main points 1 Regular physical activity offers substantial improvements in health and well being for a majority of Americans 2 If you exercise regularly you ll reduce your risk of heart attack cancer diabetes high blood pressure osteoporosis and even the common cold 3 Regular exercise regardless of the intensity can help you control stress sleep problems and depression Th...

Page 27: ... is no reason to workout at world class levels Remember to give yourself some days off and get proper rest Finally try to anticipate lapses If you are traveling or your schedule is becoming busier and you are fearful you may get off track try planning ahead For example book a hotel that has a workout facility or change up your workout so that you keep your interest high and your boredom low The bo...

Page 28: ...d keypad areas Do not spray cleaner directly onto the treadmill Spray cleaner onto a clean cloth qqqqq WARNINGDRY MOP THE DECK UNDER THE BELT ONLY DO NOT ADD ANY LUBRICANTS ADDING LUBRICANTS CAN RUIN THE PROPRIETARY FRICTION CONTROL SURFACE DO NOT USE DETERGENTS OR CLEANING AGENTS ON ANY PART OF THE DECK DO NOT LET LIQUID ENTER THE TREADMILL OR DISPLAY Weekly Elevate the treadmill to maximum incli...

Page 29: ... to reduce slack This is accomplished by turning the adjustment bolts located on the back of the treadmill qqqqq Important Do not over tighten walking belt The belt need only be tight enough to prevent it from slipping during use Excessive belt tension will decrease belt life and can damage the treadmill rollers and drive system 1 Using a inch socket turn the left and right adjusting bolts clockwi...

Page 30: ... bolt turn clockwise 3 After making an initial adjustment run the treadmill for five minutes and observe how the belt tracks If the belt continues to move away from the center adjust the appropriate side as in Step 2 until properly centered qqqqq Important Do not over tighten walking belt The belt need only be tight enough to prevent it from slipping during use Excessive belt tension will decrease...

Page 31: ...AND THE TREADMILL CIRCUIT BREAKER IS ON THE UNIT IS RECEIVING POWER EVEN IF THE DISPLAY IS TURNED OFF 3 Together lift the rear of the treadmill then roll it to the new site using the wheels on the front of the treadmill When storing for prolonged periods cover the treadmill with a dust cover Do not store in damp areas Do not store the treadmill on its end as it could fall on someone Using After St...

Page 32: ...l or consequential losses damages or expenses in connection with its exercise products Nautilus liability hereunder is expressly limited to the replacement of goods not complying with this warranty or at Nautilus election to the replacement amount of the purchase price of the exercise product in question Some states do not permit the exclusion or limitation of implied warranties or incidental or c...

Page 33: ...m INTERNATIONAL OFFICES For technical assistance and a list of distributors in your area please call or fax one of the following numbers INTERNATIONAL CUSTOMER SERVICE NORTH AMERICA OFFICE EUROPE HEADQUARTERS Nautilus Health Fitness Group Nautilus Health Fitness Group International S A 1886 Prairie Way Rue Jean ProuvÈ 6 Louisville CO 80027 1762 Givisiez Switzerland Tel 800 864 1270 x1603 or 1658 T...

Page 34: ...autilus Logo My Nautilus StairMaster SelectTech Changing the Game in Health and Fitness REACT ROC SuperSoft are either registered trademarks of trademarks of Nautilus Inc 1886 Prairie Way Louisville CO 80027 1 800 864 1270 www nautilus com PN 41222 11 04 ...