Nautilus BE STRONG. NS 600X User Manual



Nautilus NS600X

Your body will do what you train it to do. That’s why it’s important to define your goals and focus on those goals. 

Here are some fitness components that will help you define your goals and choose your fitness program.

MUSCLE STrENGTh is the maximum force 

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 to 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 a

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 is 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 possible 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 

included in this manual.

 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. 

Any exercise program must be supplemented with 

cardiovascular training.