Nautilus NT 1230 Owners Manual - Page 4

Define Your Goals Reaching Your Goals To reach your goals, follow a consistent, welldesigned program that provides balanced development to all parts of the body and includes both aerobic and strength exercise. Only then will you meet your goals safely and efficiently. The workout routines found in this manual are professionally designed and written to target specific fitness goals. Should you not find one specific program to your liking, you can design your own, based on sound information and the principles found in this manual. Remember your cardiovascular component: Any fitness program must contain a cardiovascular fitness component to be complete. So complement your resistance training with aerobic exercise such as walking, running, or bicycling. Training variables: When designing your own program there are several variables that, when mixed properly, will equal the right fitness formula for you. In order to find out the best formula, you must experiment with several combinations of variables. Design Your Own Program You may want to design your own personal program specifically geared to your goals and lifestyle. Designing a program is easy, as long as you follow the guidelines below. Understand fitness and its components: Improperly designed programs can be dangerous. Take some time to review this manual as well as other fitness guides. Know your current fitness level: Before you start any fitness program you should consult a physician who will help you determine your current abilities. The variables are as follows: • Training Frequency: The number of times you train per week. We recommend daily activity but not daily training of the same muscle group. • Training Intensity: The amount of resistance used during your repetition. • Training Volume: The number of repetitions and sets performed. • Rest intervals: The time you rest between sets and the time you rest between workouts. Identify your goals: Goals are critical to choosing and designing an exercise program that fits and enhances your lifestyle, but so is strategy. It's important not to rush the process and try to accomplish too much too soon. That will lead to setbacks and discouragement. Instead, set a series of smaller achievable goals. Select complementary exercises: Be sure to pair exercises that address compound joint movements and single joint movements. In addition, select exercises that address complimentary muscle groups. Once you've established a base of fitness, follow these basic principles: • Isolate muscle groups: Focus work on specific muscle groups. • Progressive Loading: The gradual systematic increase of repetitions, resistance and exercise period. Put first things first: During each session, first work muscle groups that need the most training. 4 Nautilus® Hack Squat/Leg Press Exercises Hack Squat Knee Extension with Hip Extension and Ankle Plantar Flexion Muscles Worked: Quadriceps; Gluteus Maximus; Hamstrings; Calves Start: • With the machine adjusted to the Hack Squat position, stand on the platform facing away from the machine. • Place your feet slightly wider than shoulder width apart, feet and hips turned out slightly. • Rotate the handles to the unlocked position.. Success Tips: • Sit up straight, chest lifted and abdominal muscles tightened. Maintain a very slight arch in your lower back. • Use slow, controlled motion to insure that you can return to Start position more easily. • Do not lock your knee at the apex of this movement. • At the top of movement, knees and hips should bend slightly less than 90˚. Action: • Slowly lower your body by bending at the hips, knees and ankles. • Using controlled movement, lower the body until your knees, hips and ankles are bent slightly less than 90˚. • Return to Start position, keeping movement smooth and controlled. Start Leg Press Hip Extension with Knee Extension Muscles Worked: Quadriceps; Gluteus Maximus; Hamstrings Start: • With the machine in the Leg Press position, sit on the seat, feet slightly wider than shoulder-width apart. • Keep ankle lined up directly underneath your knee. • Keep your chest lifted and a slight arch in your lower back. • Grasp the handles for stability. Success Tips: • Generate force for this exercise by pushing and pressing through your lower leg onto the platform. • Keep your knees pointed in the same direction as your feet. DO NOT let knees travel inward! Do not lock your knees. • Keep your spine in alignment and your quads tightened. • Do not use momentum for this exercise move slowly. Action: • Bend your knees and hips slowly, allowing the platform to move toward you. • Limit platform movement to a position that allows you to maintain good posture throughout the exercise. • Slowly return to the Start position. Finish Start Finish 5