0/ £0 $B£188 EXERCISE BiKE OWNER'S MANUAL Model 10 Model 20 PN 001-7051 RevA (06/14/2007/ OWNER'S MANUAL
CO NGRATU LATIO NS ! Thank you for making the Schwinn _ bike a part of your exercise and fitness activities. For years to come, you'll be able to rely on Schwinn ® cral_smanship and durability as you pursue your personal fitness goals.
TABLE OF CONTENTS Safety Features C_ © ..................................................................................................................... k_lportant Safety hstructions ............................................................................. Safety Warning Labels ......................................................................................... .........................................................................................................................
iMPORTANT SAFETY iNSTRUCTiONS The following definition applies to the word "War,ing" manual: v -- , ,:, , found throughout this Indicates a potentially hazardous situation which, if] not avoided, could result in death or serious injury. I PRIOR TO USING THIS EQUIPMENT, OBSERVE THE FOLLOWING WARNINGS: _1. Read and understand the complete Owner's Manual. 2. Read and understand all Warnings on this machine.
SAFETY WARNING LABELS BEFOREUSING YOUR PRODUCT: The following safety warnings are located in site-specific areas on the Schwinn Exercise Bike Model 10 and 20. Please read all safety precautions and warning information prior to using your product. Be sure to replace any warning label if damaged, illegible or missing. If you do not have, or cannot find, or need to replace a warning label, please call 1-800-864-1270to obtain a new label. Label 1: General safety warning label. * Keep Children Away.
% Model 20
10/20 FEATURES AND BENEFITS On-board Computer The fast and easy way to obtairl regafding your fitness program ! Padded Seat Extra-wide and extra-padded inlnlediate feedback Ub for maximun_ comfort | Padded Hand Sturdy, well-padded comfort Grips hand grips for extra stability and | Serial Number Located on the underside of the base flame | Seat Adjustment Fast and easy seat adjustnlent body sizes and leg lengths accommodates ridefs ! Fully Shrouded Flywheel Bike features a fully-shrouded
HOWTO ! Seat UBETHE "{0/20 BiKE adjustment Proper seat adjustment helps ensure maximum exercise efficiency and comfort, while reducing the risk of injury. 1. Place one pedal in the forward position and center the ball of your foot over the center of the pedal. Your leg should be slightly bent at the knee. 2. If your leg is too straight or your foot cannot touch the pedal, you will need to move the seat down on the 10 or forward on the 20 bike.
HOWTO Computer USE Display THE 10/20 BIKE COMPUTER and Functions: SPEED Displays current exercise SPEED from 0.0 to 99.9 miles per hour. RPM Displays current exercise pedal RPM (Revolutions Per Minute). TIME If exercise TIME is not preset, TIME will count up from 00:00 to 99:59 in 1 second increments. If exercise TIME is preset, TIME will count down from your preset exercise TIME until it reaches 00:00 DISTANCE If exercise DISTANCE is not preset, DISTANCE will count up from 00.00 to 99.
RECOVERY After exercising for a period of time, press the RECOVERY button and hold on the handlebars, keeping a secure grip on the heart rate sensors. Once the computer LL_ receives a stable heart rate signal, TIME will begin to count down from 1:00 to 00:00. © from F1 to F6. F1 is the most desirable and F6 is the least desirable. As your fitness As soon as 00:00 is reached, the LCD display will show a heart rate recovery score improves, you will notice your recovery score improves.
Setting Goals: Once you select an exercise program, you can set "goals" for TIME, DISTANCE, or CALORIES. For example, if you set a CALORIE goal of 100, once you start the program, you will notice that the CALORIE display will count down from 100 to O. If you do not want to set a goal in any of the above, simply press MODE to advance to the next goal choice or press START / STOP to begin exercising.
Exercising in the MANUAL PROGRAM: You contrul the level uf resistance Exercising by pressing the UP or DOWN keys at any time during your workout. in any of the 6 PRESET PROFILE PROGRAMS: The computer computer autumatically adjusts the level of resistance at any time and adjust the level uf resistance Exercising for you, but you are able to override in the HEART RATE PROGRAMS: Scroll through the program choices until you reach TARGET H.R. in the display. cunfirm.
All displays are for basic, general reference purposes only. Consult with your physician before starting any exercise program. When there is no signal to the computer all previous training data will be stored. To reset the computer, for 4 minutes, the LCD display will automatically Press any button to power up the computer hold the RESET button for 4 seconds. shut off and again. The display will clear then all segments will briefly display. Water bottles are not included.
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IO/20 EXERC|SE B|KE MAINTENANCE [] Moving your 10/20 bike Carefully lift the horizoetal rear floor support to move and steer the 20 bike to another location (Fig. A). Pull the handlebars towards you, leaning the bike down, to move and steer the 10 bike to another location (Fig. B). Be gentle while moving the unit as any sharp impact directly or indirectly to the computer can affect computer operation. [] DaiJy maintenance Use a damp cloth to wipe your bike and computer free of sweat.
GENERALFITNESSAND EXERCISE Edmund R, Burke, Ph,B. ! Getting the Most Out of Your Home Fitness Program The three main reasons for the increased popularity of home fitness gyms and exercise are convenience, convenience and convenience. For any fitness program to be successful, it must be done on a regular, sustained basis. With equipment in your home, you can roll out of bed, put on a pair of sweats, and start working out while the coffee is brewing.
/Aoi Z STEPS TO GETTING STARTED Once you have made the commitment to get started in a home fitness program, here are some suggestions that you may want consider to help you get off on the right foot and stay motivated. Realize that any new habit is difficult to establish at first, but it can be done. Follow these steps and you'll be on your way to establishing and using your home fitness center for improved health and fitness.
Individualswhowillsupportme in my exercise program: Person #1 Person #2 Person #3 Individualswho can workoutwith me: Person #1 Person #2 Person #3 Over the last 25 years, ever since the introduction of Dr. Kenneth Cooper's book, Aerobics, many individuals have focused on walking, running, cycling, swimming, and other types of aerobic activity as their only means of exercise.
! Muscular Strength The new guidelines have added resistance training since the ACSM recognizes the increasing importance of maintaining strength as a health benefit as we get older. The rationale for the addition of strength training to the guidelines is a result of a ten year follow-up study on master runners (along with other studies). Those who continued to train aerobically without upper body exercise maintained their body's oxygen transporting capacity over the years, but lost about 4.
iDENTiFYiNG YOUR BALANCED Keep in mind that the ACSM recommendations athlete training for the Olympic Games. FITNESS GOALS are guidelines for the average person, not a champion An appropriate warm-up and cool-down, which would also include flexibility recommended.
Include an exercise program that provides as least 300 calories or more of activity per day. This is best accomplished with exercise of low intensity and long duration. Many pieces of home fitness equipment give estimates of calories burned while exercising. Remember these are approximate calories burned, exact amounts will depend on type of exercise, your body size, intensity and duration. • Add resistance training to your program to add muscle mass.
In addition to aerobic exercise, the ACSM recommends that healthy adults perform a minimum of 8 to 10 strength exercises involving the major muscle groups a minimum of two times per week. At least one set of 8 to 12 repetitions to near-fatigue should be completed during each session. These recomrrlendations are based on two factors: Most people aren't likely to adhere to workout sessions that last more than 60 minutes.
Varied training in all three of these zones will add to increased levels of fitness and improved performance and add more energy to your life. "Most training programs use a combination of training intensities to increase performance capacity," according to J. T. Kearney, Ph.D., Senior Exercise Physiologist at the U. S. Olympic Training Center in Colorado Springs. Kearney suggests that it is important for individuals to monitor intensity.
But even with all this evidence, only 22 percent of Americans engage in exercise for 20 minutes a day. And even among individuals who begin exercise programs, the dropout rate is about 50 percent.
3. Focus on the positive. Avoid looking at your exercise program as a way to fix something that's wrong with your body. Instead focus on your successes. Congratulate yourself after each workout. Thrive on the energy that exercising gives you. 4. Develop a constructive attitude. Do not focus on what you are giving up to exercise on a regular basis, but on what new options you'll have after you become fit. 5. Engage your body and mind.
LIMmTEDWARRANTY ON EXERCISE EQUIPMENT From the date of purchase for the time periods listed below, the following parts v/ill be replaced free of charge if they are defective in material or workmanship. After the six months from the date of purchase, you pay the labor cost to have them installed. • ThreeYears: Frame • Six months: All non-expendable To arrange for warranty mechanical and electronic Z -4 parts service, call 1-8004-MY-HOME@.
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