Nautilus® NT-1230 Hack Squat/Leg Press Strength System Owner’s Manual & Fitness Handbook 1886 Prairie Way / Louisville, Colorado 80027 1.800.864.1270 / www.nautilus.com ©2004, Nautilus Inc. All Rights Reserved. Nautilus is a registered trademark of Nautilus, Inc. Table of Contents WARNING! Warranty Information ......................................... .1 Get to Know Your Machine ................................ 2 Before beginning any exercise program consult Machine Maintenance......................................... .3 your physician or health care professional. Only Define Your Goals .............................................3-4 Exercises: he or she can determine the exercise program Hack Squat ........................................................... 5 that is appropriate for your particular age and Leg Press .............................................................. 5 condition. If you experience any lightheadedness, Muscle Chart ........................................................ 6 dizziness, or shortness of breath while exercising, stop the exercise and consult your physician. For Your Safety Please Follow These Instructions Warranty Information • It is your responsibility to read and understand The following safety instructions apply only to What Is Covered • Use in any institutional or commercial settings all warnings and instructions contained in Nautilus machines using weight stack resistance Nautilus warrants to the original purchaser of such as health clubs, schools or recreation the Owner’s Manual. This is essential to safe mechanisms: this Nautilus product that the equipment is free centers. operation. from defects in materials or workmanship, with • Be certain that the weight pins are completely the exceptions stated below. This warranty is not Some states do not allow the exclusion or limitation • Keep your body weight centered on the machine inserted prior to exercising. transferable or applicable to any person other than of incidental or consequential damages, so the above or bench while exercising. the original purchaser. limitation or exclusion may not apply to you. • Make sure the weight stack or top plate is never Warranty What We Will Repair • Never allow children on the machine. Teenagers pinned in an elevated position. Do not use the The frame and welds of this product are warranted During your Warranty Coverage Period, Nautilus should always have parental supervision when machine if it is found in this position. Call your to the original purchaser for thirty (30) years from will repair any Nautilus equipment that proves to using this machine. repair facility or consult your assembly guides if date of original purchase. Upholstery, pulleys, be defective in materials or workmanship. In the this occurs. bushings and bearings are warranted for five (5) event repair is not possible, Nautilus, at its option, • Before exercising, make sure the spring lock seat years to the original purchaser from the date of will either replace your equipment or refund your pin is securely fastened and the bench is firmly in • Inspect all cables, belts or chains and their purchase. Cables and all other parts are warranted purchase price, less shipping and handling. place. connections prior to use. Do not use the machine to the original purchaser for a period of one (1) if any component is found worn or damaged. year from the date of purchase. How To Obtain Service • Inspect your machine before each workout. To obtain service for a Nautilus Fitness Product, Periodically check all fasteners to make sure none • Never use dumbbells or any other means to Warranties Do Not Cover contact an authorized Nautilus Fitness Retailer. have loosened with use. Tighten if necessary. incrementally increase the machine’s weight • Damage due to use by persons who weigh You may also contact a Nautilus company representative at 800-864-1270 to help you locate resistance, other than those means provided by more than 350 pounds. a dealer in your area. • Never attempt to exercise with more resistance Nautilus. • Damage due to abuse, accident, failure to follow than you are physically able to handle. instructions or warnings in the Owner’s Manual, How State Law Applies misuse, mishandling, accident or Acts of God This warranty gives you specific legal rights. You • For safety, it is recommended that you exercise (such as floods or power surges). may also have other rights which vary from state with a training partner or spotter. to state. • Consequential or incidental damage. 1 Get To Know Your Machine Machine Maintenance When you buy any exercise equipment you need As a supplier of fitness equipment to health Daily: Weekly: stability, durability, and quality and you want long clubs worldwide, the Nautilus name has become After each use, wipe machine free of sweat with a If used often, your machine should be thoroughly term results. But these alone are not enough: synonymous with clean, dry cloth. Upholstery can be cleaned with a cleaned using a clean cloth and an ammonia more than anything else, you need equipment • Ultimate performance mild detergent or spray cleaner. based cleanser. Wipe machine down completely that’s designed by the people who set the • Optimum results and be sure to touch up any scratches with touch- standards for ergonomic correctness and precision • Maximum durability. up paint to prevent rusting. during exercise. As you pursue your fitness goals, you can be sure At Nautilus, our expertise in the science of human that the same care, craftsmanship and rigorous Define Your Goals performance goes into every piece of fitness standards that we put into our professional equipment we offer. We design our machines to equipment, go into our full line of home gym Your body will do what you train it to do. That’s why it’s important to define your goals and focus them. be stable, comfortable, easy to use, and to provide equipment, too. Here are some fitness components that will help you define your goals and choose your fitness program. the body support you need to exercise with proper form, while avoiding injury. Nautilus... Making the world stronger since 1970. Muscle Strength is the maximum force that power. Body Composition is the ratio of fat weight you can exert against resistance at one time. Your (fat) to lean weight (muscles, bones and tissue). As muscle strength comes into play when you pick up you age, the ratio shifts. The fat weight increases ® a heavy bag of groceries or lift a small child. It is and the lean weight decreases. Training for muscle The Nautilus Hack Squat/Leg Press developed when a localized muscle is worked both strength will generally increase muscle size and positively (concentric) and negatively (eccentric) aerobic conditioning will help burn extra calories. at a resistance - great enough so you can perform Performing these two forms of exercise, either at only five to eight repetitions of the exercise different times or together, will create the greatest before the muscle fails. Each set of repetitions is changes in body fat weight. followed by a rest interval that typically runs three times longer than the set. Later, between exercise Balanced Strength and alignment are the result sessions, the muscle overcompensates for the of equal strength developed in all parts of the stress and usually increases in both strength and size. body. It comes into play in your standing and sitting posture, and in your ability to perform just Muscle Endurance is the ability to perform about any activity safely and effectively. An over- repeated contractions. It comes into play when development of the back will round the shoulders; you cross-country ski or work on your feet all day. weak or stretched abdominals can cause lower Endurance training addresses the slow twitch, back pain. You want a balance of muscle strength endurance muscle fibers, which depend on oxygen in front and back. In addition, you need a balance for energy. To develop muscle endurance, use of strength between your middle, lower, and upper body. low resistance and high repetitions - about 15-20 repetitions in each set, three sets to each exercise, Flexibility is the ability of a muscle or group of working the muscle only to fatigue. muscles to move the joint through a full range of motion. Flexibility comes into play when you Muscle Power is the combination of strength and execute an overhand serve or stretch for the top speed of the muscular contraction. This is often shelf in the kitchen. It is a cooperative movement misinterpreted as a) being directly associated with of opposite muscle groups. When a muscle certain skill or sport and/or b) meaning that you contracts, its opposite muscle group must relax must move fast. Load is actually a more important for the action to occur. Increased flexibility means factor than speed when attempting to improve an increased range of motion, made possibly by power. When training to achieve muscular power, this simultaneous contracting and relaxing. Good pick a resistance that fatigues you in the 3-5 flexibility is important in protecting the body from repetition range. When performing these reps, it is injury and can be achieved through the balanced more important to think of contracting the muscles strength training programs that are included in faster rather than attempting to move faster. this manual. Performing sport simulation exercises usually results in deterioration of the motor pattern Cardiovascular Endurance is the ability of the or skill. The biomechanically sound method of heart