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To use the My Stride™ Programs: 1. Press the PROGRAM Key to enter the program selection menu. Use the UP/DOWN LEVEL Keys to advance to the desired My Stride Program. My Stride™ Program selections include BEGINNER, INTERMEDIATE and ADVANCED MY STRIDE™ Programs. 2. Press the ENTER Key to confirm selection. 3. Enter your weight using the UP/DOWN LEVEL Keys and press the ENTER Key to confirm. • Your weight is used to calculate the number of calories burned during each minute of exercise and the total number of calories burned during the exercise session. the workout by pressing the UP and DOWN Keys as desired. Any changes to the intensity level will be displayed in the current flashing column. The new intensity level will continue throughout the rest of the workout until changed using the Level keys. My Stride™ coaching information will appear in the upper display window. Listen for the audible signal (beeping tone) as this will indicate to you that a My Stride™ coaching update is being prompted. PROGRAMMING YOUR WORKOUTS PROGRAMMING YOUR WORKOUTS Speed Workout Program In this program you have complete control of your resistance level. The intent is to get you to vary the speed (strides per minute rate) of your workout. Exercising at different speeds can condition the muscles and cardiovascular system in different ways. Periodically training at higher speeds and lower resistance levels will also help to train your bodies fast-twitch muscles. The muscles fibers that are used for short, higher intensity movements. Great for tennis, softball or basketball. To use the Speed Workout Program: 1. Press the PROGRAM Key to enter the program selection menu. Use the UP/DOWN LEVEL Keys to select the SPEED WORKOUT Program. 2. Press the ENTER Key to confirm selection. 3. Enter your weight using the UP and DOWN LEVEL Keys and press ENTER to confirm. • Your weight is used to calculate the number of calories burned during each minute of exercise and the total number of calories burned during the exercise session. 4. Enter your desired intensity level using the UP/DOWN LEVEL Keys and press ENTER to confirm value. 5. Enter the desired workout time using the UP/ DOWN LEVEL Keys and press the ENTER Key to confirm and begin workout. Try to keep the resistance at a moderate and constant level. Maintain a comfortable and steady pace for the first 5:00. Follow the coaching prompts to change your speed, faster or slower during your workout. Calorie Goal Program A manually controlled program that allows you to determine a calories burned goal. Your workout is only completed, when you burn the amount of calories you have selected. Remember, the greater your speed and resistance level, the faster your body will burn calories and the quicker your workout will be complete. To use the Calorie Goal Program: 1. Press the PROGRAM Key to enter the program selection menu. Use the UP/DOWN LEVEL Keys to select the CALORIE GOAL Program. 2. Press the ENTER Key to confirm selection. 3. Enter your weight using the UP and DOWN LEVEL Keys and press ENTER to confirm. • Your weight is used to calculate the number of calories burned during each minute of exercise and the total number of calories burned during the exercise session. 4. Enter your desired intensity level using the UP/DOWN LEVEL Keys and press the ENTER Key to confirm value. 5. Enter your calories burned goal using the UP/ DOWN LEVEL Keys and press the ENTER Key to confirm and begin workout. NAUTILUS ® SPEED / CALORIE GOAL 21 displayed in the current flashing column. The new intensity level will continue throughout the rest of the workout until changed using the LEVEL keys. displayed in the current flashing column. The new intensity level will continue throughout the rest of the workout until changed using the LEVEL keys. CHANGING THE GAME IN HEALTH AND FITNESS™ PROGRAMMING YOUR WORKOUTS NAUTILUS ® RANDOM PLAY 22 Random Play Program Never do the same workout twice! This program randomly generates a workout course profile so every workout is a unique adventure. The first four segments of the program are always lighter in resistance to provide an adequate warm-up period. After that, it’s anybody’s guess. To use the Random Play Program: 1. Press the PROGRAM Key to enter the program selection menu. Press the UP/DOWN LEVEL Key to select the RANDOM PLAY Program. 2. Press the ENTER Key to confirm selection. 3. Enter your weight using the UP and DOWN Keys and press ENTER to confirm. • Your weight is used to calculate the number of calories burned during each minute of exercise and the total number of calories burned during the exercise session. 4. Enter your desired intensity level using the UP/DOWN LEVEL Keys and press ENTER to confirm value. 5. Enter the desired workout time using the UP/ DOWN LEVEL Keys and press the ENTER Key to confirm. The intensity level may be changed at any time during the workout by pressing the UP/DOWN LEVEL Keys as desired. Any changes to the intensity level will be TEST YOU...

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