Nautilus Training Equipment

At Alive, we have top of the range Nautilus Training Equipment. Here are some principles for its use:

Intensity: The higher the intensity the better the muscles are stimulated. Performing a Nautilus exercise to the point of momentary muscular failure assures that you’ve trained to maximum intensity. Muscular failure occurs when no additional repetitions are possible. As with any weight lifting it is the last few reps that count because the intensity is high.

Progression: The cornerstone of Nautilus Training is progression. Experience hads shown that at least 8 reps and mot more than 12 should be performed. If you cannot do 8 reps the weight is too heavy; over 12 then the weight is not heavy enough.

Form: Form refers to the speed and range of movement and is very important to your Nautilus Training Program. When repetitions are performed in a slow smooth manner steady force is applied throughout the entire movement. The range of movement of each repetition fromfull extension to full flexion – should be as complete as possible. To contract fully a muscle must always work through a full range of movement.

The Negative: In normal positive – negative exercise perfromed on Nautilus equipment you should always concentrate on the lowering – negative – part of the movement. If it takes two seconds to lift a weight smoothly it should take four seconds to lower it.

Duration: If each Nautilus exercise is done properly in a high intensity fashion brief workouts must be the rule. If high intensity work is followed by an adequate period of rest muscular growth and an increase in strength will result. Intensive work however must not be overdone. The advanced athletes must reduce their overall Nautilus exercise from 12 to 10 and train at high intensity only twice a week for instance Monday they might train hard, on wednesday less strenuous and on friday hard again. The wenesday workout does not stimulat growth but prevents muscle atrophy.

When Training With Nautilus…
1. Perform one set of 4-6 exercises for the lower body and 6-8 exercises for the upper body and not more than 12 exercises in a workout.
2. Select a weight for each exercise that allows you to do between 8 and 12 reps.
3. Continue each exercise until no additional reps are possible. When 12 or more reps are performed increase the weight.
4. Work the largest muscles first and move swiftly from one exercise to the next. This procedure developes cardiovascular endurance.
5. Concentrate on flexibility by slowly stretching during the first three repetitions of each exercise.
6. Accentuate the lowering portion of each rep.
7. Move slower never faster, if in doubt about the speed of movement.
8. Do everything possible to isolate and work each large muscle group to exhaustion.
9. Attempt to constantly increase the number of reps or the amount of weight, or both. But do not sacrifice form in an attempt to produce results.
10. Train no more than 3x a week on Nautilus. You can do a ‘light’ cardiovascular sessions on none weight bearing days .
11. Keep accurate records of your training; dates resistance and reps.
12. Vary your workouts

Workout tips

Circuits Hit that plateau? Try a circuit for the next two weeks. Instead of doing a set, resting, and then doing your second set move on to multiple exercises in a circuit, so that you don’t rest between exercises but do rest each muscle group. This will give you a good cardio workout while you do your strength training.    Limit your workouts Though the tendency of some people who really want to get a lot out of their workouts is to spend a lot of time at the gym, the truth is that after 30 or 40 minutes, the benefit isn’t as great. To go that long, you’d have to lower the intensity of the workout, and that means that you’re spending too much time working out. It’s better to work out at a higher intensity for a shorter amount of time.    High-intensity workouts If you’re just starting out with exercise, it’s best to take it slow. If you’re running or cycling, for example, build up your endurance for at least a month before you get into anything more intense. That means going at a rate where you can easily talk without being out of breath. However, once you have that base of endurance, step up the intensity to step up the effectiveness of the workout.

Pick a cardio exercise you enjoy It’s no fun to exercise if you hate it. And you won’t keep it up for very long. Pick something that you enjoy; the treadmill for jogging or hill walking, cycling or spinning for a more intense and instructed workout. Rowing and the stairmaster excellent for legs and glutes and the cross trainer for an all over non-impact workout. After the initial phase when you’re getting used to exercise, you’ll start to have a blast and look forward to it.    Muscle Building Slow lifting: Many people contract their muscles slowly and then release more quickly. But if you lift slowly in both directions, you are maximizing each move. Lift and lower to a 5-second count in each direction. Heavier weight: When you’re starting out, it’s best to start with lower weights so you can focus on good form. But once you’ve gotten your form down, it’s best to lift the heaviest weights you can lift while still keeping good form. Don’t sacrifice form for heavy weights — that is ineffective.    Compound exercises Try maximizing the time you spend in a workout by doing exercises that work out multiple muscle groups at once. With just a few exercises, you could get a full-body workout. Another benefit is that your muscles are working together functionally as they do in the real world, rather than alone. Some great compound exercises include squats, dead-lifts, good mornings, lunges, push-ups, bench presses, military presses, rows, pull-ups, dips, and more.

The Workout – November

It’s always a great idea to add new exercises to your gym program. Our talented trainers have come up with some great exercise ideas that can fit into any level of program.

PLANK with a difference
Works core, chest, arms and shoulders

Start in a press-up position with your hands on the floor under your shoulders, arms straight, your feet at least hip width apart and your weight through your toes on the floor. Keeping your back flat, abs engaged, hips level and knees straight.
You can start this position by holding the plank with your elbows on the floor.
Hold for as long as possible in correct form.

ADD A SWISS BALL

To make this a bit more challenging why not add a Swiss ball to your workout.
Start by holding the plank position on your elbows and placing the ball under your feet.
Hold for as long as possible in correct form.

FOR MORE OF A CHALLENGE

Start in the plank position, with your forearms on the ball, feet wide apart. Under control, ease your forearms away from your body. Roll the ball back to complete one rep.
Aim for 3 sets of 10 reps.

If your training has plateaued come and see one of our personal trainers who have lots of great exercises that can be added to any program. Book in a session to find out more!

From our friendly personal trainer, Jonathon.