Nautilus BE STRONG. NS 600X User Manual



To reach your goals you must follow a consistent, 

well designed 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.

You may want to design your own personal 

program specifically geared to your goals and life-

style. Designing a program is easy, as long as you 

follow these guidelines.

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.

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 addi-

tion, select exercises that address complementary 

muscle groups.

put first things first: During each session, first 

work those muscle groups that need the most 

training.

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 the best formula, you must 

experiment with several combinations of variables. 

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.

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.