The Nautilus Training Principles


Nautilus training Brighton

Some of you may prefer machines just because you feel safer using them.
Our Nautilus Nitro machines feature a cam profile that varies the resistance as much or as little as necessary adapting the resistance to those changing curves of the muscles being used.

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 weightlifting, it is the last few reps that count because the intensity is high.

Progression:

The cornerstone of Nautilus Training is progression. Experience has shown that the exercises be performed slowly as moving faster diminishes strength gains because faster performance momentum has contributed to the movement as opposed to muscle fibre involvement.

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 from full extension to full flexion – should be as complete as possible. Move the weight as slowly as you can without any jerky movements To contract fully a muscle must always work through a full range of movement.

The Negative:

When starting out on Nautilus equipment concentrate on the lowering – negative – part of the movement. If it takes two seconds to lift a weight smoothly it should take at least 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, enhanced flexibility and an increase in strength will result. Intensive work, however, must not be overdone.

When Training With Nautilus Nitro…

1.You can 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. Instead of counting the number of reps you do, time the duration of the set from the moment it begins until the moment muscular failure is reached. For example, try 10 seconds on the lifting phase and ten seconds on lowering.
3. Continue each exercise until no additional reps are possible. If on that last rep you cannot move the weight, try to contract against the resistance if it is still not moving then hold it for at least 10 seconds before you slowly release the weight stack.
4. Work the largest muscles first and move swiftly from one exercise to the next. This will take about thirty seconds and no more than a minute. This procedure develops cardiovascular endurance and will produce a fairly metabolic effect.
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 – it could take a minute to finish a set. If you have gotten the load incorrect and you’re sat on a machine for more that 90 seconds, then keep going till you have a positive failure then increase the load in your next session.
8. Do everything possible to isolate and work each large muscle group to exhaustion.
9. As you attempt to increase the time or the amount of weight, or both, do not sacrifice form in an attempt to produce results. Form as with any lifting is the cardinal rule.
10. Train no more than 1/2x a week on Nautilus when training at a high intensity.
11. Keep accurate records of your training; dates resistance and time spent on a machine.
12. As with any workout; after six to twelve weeks and depending on how you are progressing, change your workout.