How to Maximize Your Nautilus Workout

Starting a Nautilus strength-training program can improve your physique and appearance, while strengthening and toning the muscles. In order to feel the results of your hard work on these machines, it is important to remember proper form and to consider adding a cardiovascular element to every session. Finally, knowing what you are doing and having a plan for your workout will keep you focused on the tasks at hand and improve your confidence when you enter the gym--which can be an intimidating place, regardless of your fitness level.

Instructions

Difficulty: Moderately Challenging

1. Learn how to use the Nautilus machines properly. This is the most important step, because correct form, posture and weight choice will help you to avoid injury and stay healthy. Most health clubs require you to go through an equipment orientation with a certified trainer who can show you how to use the machines when you join. Other clubs will offer one free session with a trainer. If you don’t have one of these two options, hire a trainer for a few sessions or get information from the Internet. Check out the Web sites listed in the Resources section at the bottom of this page.
2. Create a program with three to four sessions a week and track your progress. Develop a written program that lists the exercises you want to do each session, the number of reps and your intended weight.
3. Set goals. In addition to your written program, record some quantitative strength goals--write down your weight goals for 1, 3 and 6 months down the road.
4. Warm up the body before your Nautilus session. Prepare your muscles before exercising by walking or jogging for 5 to 7 minutes. This has the physiological effect of increasing blood and oxygen flow to the muscles, while raising body temperature, which reduces the risk of injuries.
5. Stretch. After warming up it is important to stretch for 5 to 10 minutes, providing a transition to strenuous exercise. Gradually increase your stretch as you feel your muscles relax, holding each stretch for 10 to 20 seconds. Doing so will reduce the likelihood of injury and muscular soreness.
6. Work your abdominal muscles every session. The abdominals form the core of your body and strengthening these muscles will help with balance and alignment. Alternate between using the Nautilus ab machines and doing crunches on a mat.
   
7. Get a workout partner. Make yourself responsible to someone else and it will be harder to skip your workout. Additionally, your partner can offer encouragement and support while monitoring your form.
8. Focus on nutrition. Meet with a nutritionist and evaluate your diet. Determine if you are getting the proper proportion of fat, carbohydrates, protein and calories in relation to your exertion level.
9. Start a cardio program. Adding a cardiovascular element to your Nautilus workout will allow you to work towards a more rounded and balanced exercise program. 20 minutes a day is all you need to get started.
10. Evaluate your progress and check in with a trainer. After completing a month of your workout program, determine if your exercises are increasing your strength and helping you to reach your goals. For example, are you able to add weight to the machines, or are you stuck? A review of proper form will be invaluable.

Tips & Warnings

• Check with a physician before beginning a new exercise program.