Midway Fitness Nautilus Equipment

We have almost every Nautilus exercise machine. You can easily do circuit training, or concentrate on a stubborn body part in complete comfort and safety! All machines are very well maintained and a pleasure to use. We also offer expert instruction for members who are just getting started.
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Nautilus Training Principles

General procedures to be followed on all machines where the "normal" (positive-negative) movements are performed:

  1. Make certain that the rotational axis of the cam of all rotary exercises is in-line with the joint axis of the body part that is being moved.
  2. Position your body in a straight, aligned manner. Avoid twisting or shifting your weight during the movement.
  3. Maintain a loose, comfortable grip Never squeeze the handgrips tightly as this results in elevated blood pressure.
  4. Lift resistance or perform positive work to the count of two...pause...lower the resistance or perform negative work slowly and smoothly while counting to four.
  5. Use as much of your range of motion as possible on each machine to develop full-range strength and flexibility.
  6. Breathe normally. Do not hold your breath while training.
  7. Perform each exercise fry 8 to 12 repetitions:
  • Begin with a weight you can comfortably do 8 times.
  • Stay with that weight until you can perform 12 strict repetitions. On the following workout increase the weight by approximately 5% which should result In your inability to perform more repetitions than the minimum guideline dictates.
  • Try to progress in repetitions and/or resistance in each successive workout.
  1. Move quickly from machine to machine. The longer the rest between machines, the less effective the cardiovascular conditioning.
  2. Follow your routine as the exercises are numbered on your workout sheet. However, any time the machine you are to do next is being used, go to another exercise and then return to the machine that was in use.
  3. Move very quickly - in less than 3 seconds - from the primary exercise to the secondary exercise in all double Nautilus machines.
  4. Include a maximum of 12 exercises, 4 to 6 for the lower body and 6 to 8 for the upper body.
  5. Exercise the larger muscle groups first end proceed down to the smaller muscle groups. Example: hips, thighs, back, shoulders, chest, arms, and neck.
  6. Finish your entire workout in 20 to 30 minutes.
  7. Rest a minimum of 48 hours and not more than 96 hours between successive workouts.