Free Weights

12 Rules From Nautilus

1. Perform one set of 4-6 exercises for he lower body and 6-8 exercises for the upper body and not more than 12 exercises in a workout.
2. Select a resistance for each exercise that allows you to do between 8 and 12 repetitions
3. Continue each exercise until no additional repetitions are possible. When 12 or more repetitions are performed, increase the resistance by approximately 5 percent at the next workout.
4. Work the largest muscles first and move quickly from one exercise to the next. This procedure develops cardiovascular endurance.
5. Concentrate on flexibility by slowly stretching during the first three repetitions of each exercise.
6. Accentuate the lowering portion of each repetition.
7. Move slower, never faster, if in doubt about he speed of movement.
8. Do everything possible to isolate and work each large muscle group to exhaustion.
9. Attempt constantly to increase the number of repetitions or the amount of weight or both. But do not sacrifice form in an attempt to produce results.
10. Train no more than three times a week.
11. Keep accurate records - date, resistance, repetitions, and overall training time - of each workout.
12. Vary the workouts

Nautilus Training

Nautilus Training

Nautilus Training

Cardio Equipment

Cardiovascular exercise, also called aerobic exercise has many benefits.  It burns calories, increases circulation and metabolic rate, and conditions the heart, lungs and vascular system.  Lower blood pressure and a stronger immune system are some other welcome side effects.

The goal of a cardiovascular or aerobic workout is to raise the heart rate for an extended period of time. There are some variables that can be adjusted to “tune” the workout to suit your needs or goals.  Duration (time spent), intensity (level of difficulty), and frequency (the number of times per week) are the three main parameters.   And of course you can, and generally should vary the type of exercise to avoid potential overuse injury.

Most beginners, especially those who are out of shape, should take a very conservative approach and train at relatively low intensities (50-70% max HR) for 10-25 minutes. As conditioning improves, increases in duration-intensity-frequency should be made. 

Our Cardio Room has a variety of equipment to use for a productive cardiovascular workout. We have Bikes (both upright and recumbent)  Treadmills, Steppers, Ellipticals, and Rowers.  There is something for everyone - and there are several entertainment choices for your pleasure as you exercise!