Nautilus NT-1230 - Manual (Page 3)

When you buy any exercise equipment you need
stability, durability, and quality and you want long
term results. But these alone are not enough:
more than anything else, you need equipment
that’s designed by the people who set the
standards for ergonomic correctness and precision
during exercise.
At Nautilus, our expertise in the science of human
performance goes into every piece of fitness
equipment we offer. We design our machines to
be stable, comfortable, easy to use, and to provide
the body support you need to exercise with proper
form, while avoiding injury.
As a supplier of fitness equipment to health
clubs worldwide, the Nautilus name has become
synonymous with
• Ultimate performance
• Optimum results
• Maximum durability.
As you pursue your fitness goals, you can be sure
that the same care, craftsmanship and rigorous
standards that we put into our professional
equipment, go into our full line of home gym
equipment, too.
Nautilus... Making the world stronger since 1970.
The Nautilus
®
Hack Squat/Leg Press
Get To Know Your Machine Machine Maintenance
2 3
Daily:
After each use, wipe machine free of sweat with a
clean, dry cloth. Upholstery can be cleaned with a
mild detergent or spray cleaner. Weekly:
If used often, your machine should be thoroughly
cleaned using a clean cloth and an ammonia
based cleanser. Wipe machine down completely
and be sure to touch up any scratches with touch-
up paint to prevent rusting.
Define Your Goals
Your body will do what you train it to do. That’s why it’s important to define your goals and focus them.
Here are some fitness components that will help you define your goals and choose your fitness program.
Muscle Strength is the maximum force that
you can exert against resistance at one time. Your
muscle strength comes into play when you pick up
a heavy bag of groceries or lift a small child. It is
developed when a localized muscle is worked both
positively (concentric) and negatively (eccentric)
at a resistance - great enough so you can perform
only five to eight repetitions of the exercise
before the muscle fails. Each set of repetitions is
followed by a rest interval that typically runs three
times longer than the set. Later, between exercise
sessions, the muscle overcompensates for the
stress and usually increases in both strength and size.
Muscle Endurance is the ability to perform
repeated contractions. It comes into play when
you cross-country ski or work on your feet all day.
Endurance training addresses the slow twitch,
endurance muscle fibers, which depend on oxygen
for energy. To develop muscle endurance, use
low resistance and high repetitions - about 15-20
repetitions in each set, three sets to each exercise,
working the muscle only to fatigue.
Muscle Power is the combination of strength and
speed of the muscular contraction. This is often
misinterpreted as a) being directly associated with
certain skill or sport and/or b) meaning that you
must move fast. Load is actually a more important
factor than speed when attempting to improve
power. When training to achieve muscular power,
pick a resistance that fatigues you in the 3-5
repetition range. When performing these reps, it is
more important to think of contracting the muscles
faster rather than attempting to move faster.
Performing sport simulation exercises usually
results in deterioration of the motor pattern
or skill. The biomechanically sound method of
improving power in your sport is to train for power
using the correct joint movements, as described in
this manual. Then practice the skill associated with
your sport, learning to apply this newly achieved
power. Body Composition is the ratio of fat weight
(fat) to lean weight (muscles, bones and tissue). As
you age, the ratio shifts. The fat weight increases
and the lean weight decreases. Training for muscle
strength will generally increase muscle size and
aerobic conditioning will help burn extra calories.
Performing these two forms of exercise, either at
different times or together, will create the greatest
changes in body fat weight.
Balanced Strength and alignment are the result
of equal strength developed in all parts of the
body. It comes into play in your standing and
sitting posture, and in your ability to perform just
about any activity safely and effectively. An over-
development of the back will round the shoulders;
weak or stretched abdominals can cause lower
back pain. You want a balance of muscle strength
in front and back. In addition, you need a balance
of strength between your middle, lower, and upper body.
Flexibility is the ability of a muscle or group of
muscles to move the joint through a full range
of motion. Flexibility comes into play when you
execute an overhand serve or stretch for the top
shelf in the kitchen. It is a cooperative movement
of opposite muscle groups. When a muscle
contracts, its opposite muscle group must relax
for the action to occur. Increased flexibility means
an increased range of motion, made possibly by
this simultaneous contracting and relaxing. Good
flexibility is important in protecting the body from
injury and can be achieved through the balanced
strength training programs that are included in
this manual.
Cardiovascular Endurance is the ability of the
heart and lungs to supply oxygen and nutrients
to exercising muscles over an extended period
of time. It comes into play when you jog a mile
or ride a bike. It is a critical component of overall
fitness and health.