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