Nautilus Training Principles
Exercises properly performed on Nautilus machines produce faster results more efficiently than any other strength training equipment. A clear understanding of the following principles will assure you the best possible results from your Nautilus exercise program.
The building of strength is proportionate to the intensity of exercise. The higher the intensity the better the muscles are stimulated. Performing a Nautilus exercise to the point of momentary muscular failure assures that you have trained to maximum intensity. Muscular failure occurs when no additional repetitions are possible. Only by working to this extent can you engage the maximum number of muscle fibers. The first few repetitions on a Nautilus machine are merely preparation and do little to increase strength. Because the intensity is low, these repetitions are of limited value. The final repetitions are productive because the intensity is high.
The cornerstone of Nautilus training is progression. Progression means increasing the workload during every training session. With each workout you should try to add another repetition, increase resistance or both. Experience has shown that at least 8 reps but no more than 12 should be performed. If you cannot achieve 8 reps, the resistance is too heavy. If you can perform more than 12 reps, it is not heavy enough. When you are able to perform twelve repetitions or more it is time to increase the resistance on that Nautilus machine by approximately 5% during the next workout. Nautilus weight stacks are made with 10-pound increments. Nautilus also manufactures small saddle plates weighing 1-1/4, 2-1/2, 5 and 7-1/2 pounds. These saddle plates help you progress in a systematic manner.
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. When a resistance is jerked or thrown, three or four times the actual force required to move the resistance is directed at the joints and muscles. This is ineffective and dangerous. The range of movement in each repetition from full extension to full flexion should be as complete as possible. To contract fully, however, a muscle must produce a full range of movement. When the movement resulting from muscular contraction is less than full-range, the entire length of the muscle is not involved. Performance is improved, and the possibility of injury is minimized when the muscles have been strengthened in every position through full range of movement.
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