431 ELLIPTICAL OWNER'S MANUAL
CONGRATULATIONS! Thank you for making the Schwinn ® elliptical trainer a part of your exercise and fitness activities. For years to come, you'll be able to rely on Schwinn ® craftsmanship and durability as you pursue your personal fitness goals.
TABLE OF CONTENTS Safety Precautions .................................................................................. Important Safety Instructions ............................................ Safety Warning Labels ........................................................ 44 6 Features ............................................................................................ 8 Operation ...........................................................................................
IMPORTANT SAFETY INSTRUCTIONS Thefollowing definition appliesto the word "Warning" foundthroughoutthis manual: _[_ """ _ '_ Indicatesa potentiallyhazardoussituation which, if notavoided,cou[dresu[t in deathor seriousinjury. PRIOR TO USING THiS EQUIPMENT, OBSERVETHE FOLLOWING WARNINGS: Read and understand the complete Owner's Manual. Read and understand all Warnings on this machine. . . . . . .
12.The recommended minimum clearance required around each Elliptical machine for access to passage around and emergency dismount shall be stated. The minimum dimensions are to be 0.5m (19.7inches) on each side of the Elliptical. 13. Keep the foot pedals clean and dry. 14. Operate the machine in the manner described in this manual, it can be hazardous to over exert yourself during exercise.
SAFETY WARNING LABELS BEFOREUSINGYOURPRODUCT:The following warning label is located on the Schwinn® Elliptical Trainer Model 431.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 cannotfind, or need to replace a warning label, please call 1-800864-1270to obtain a new label.
Location: Affixed to the console mast just below the computer. Label J_iAUT_LU8 fNO.
J THE REVOLUTIONARY COMFORT SYSTEM SCHW|NN ® BiOFiT TM The unique and revolutionary Schwinn ® BioFit TM Comfort System is designed specifically to ensure that each point of contact and user-interface with the elliptical trainer provides the user with proper ergonemic and hie-mechanical positioning, superior comfort, and the ultimate in functionality.
mTheSchwinn ® BioGlide Elliptical TM path offers biomechanically designed linkages to provide a comfortable movement of the foot throughout the elliptical motion Other features: m Multi-program and feature-packed Schwinn BioConnect computer with 16 levels of resistance will keep you motivated and help you achieve your fitness goals TM m Grip heart rate for monitoring your workouts m Innovative console design includes an integrated MP3/portable media compartment, on-console towel hook, and multi-posit
HOWTO USETHE SCHW|NN ® ELLiPTiCALTRAiNER Plug the AC adapter into the lower front of the machine. To start using your Schwinn @ elliptical trainer, stand on the foot pedals, with the front of your shoes close to the front edge of the foot platform. Place your hands at a comfortable position on the upper body arms. Move your highest foot forward, and follow the natural path of the machine. Start on a level that is comfortable to familiarize yourself with the machine.
HOWTO USETHE COMPUTER SCHWINN ® EXERCISE ELLiPTiCAL Using the Computer Your Schwinn ® elliptical is equipped with a versatile computer console which includes: o o o o o o o o o o o Quick Start 1 Manual program 10 profile programs 3 Heart Rate Control programs 2 Custom user-defined programs TimeTrial program Fitness Test Calorie Goal BMI (Body Mass Index) Recovery Mode Results Mode f This console provides you with important information about your workout as well as controlling the resistance levels.
Computer Features LCD Display The large LCD (Liquid Crystal Display) screen located in the center of the console is your information center. This display is divided into sections that provide information about your workout and any preset information you may have input into the computer. The display provides a large main window that indicates the PROGRAM selection and RESISTANCE LEVEL. The smaller windows across the bottom show INTERVALTIME andTIME, RPM and WATTS, DISTANCE, and HEART (PULSE) RATE.
USINGTHE 431 COMPUTER LCD Display Descriptions TiME INTERVALTIME Displays the workout TIME. TheTIME will count down from the TIME you entered when beginning the program and shows the TIME remaining for your workout. Displays the INTERVALTIME. showing theTIME next column. remaining The INTERVALTIME will count before moves the program down to the RPM Displays WATTS Displays the current power you are producing at a given resistance level.
USINGTHE 431 COMPUTER Auto Shut-Off (Sleep Mode} The console will automatically shut off in approximately 2 minutes without use or input. There is no on/off switch. (Press any button to power up the console and "ENTER PROGRAM" appears in the alphanumeric display.) m information Mode The computer enables you to switch between English or Metric units by pressing and holding the UP and DOWN buttons simultaneously for 3 seconds.
SOFTWARE FEATURES Quick Start: This is a "one-touch" 1 Manual way of starting the Manual Program. Program: You manually adjust the resistance level during your workout to make the program easier or more challenging.
2 Custom User=defined Programs These programs enable you to set up, store into memory and then work out in 2 different course profiles that you customize. Time Trial This program enables you to work out against a "pacer" to determine how long it takes you to cover a preset distance. You preset the speed of the "pacer" as the baseline of your workout and race to the end of the preset distance. At the end of the Time Trial, the computer displays the watts, distance, speed, etc. that you have achieved.
Calode Goal: The Calorie Goal feature lets you select an amount of Calories you would like to burn during your workout. When selecting "CALORIE GOAE', use the UP and DOWN buttons to select the amount of Calories you wish to "burn" from 10 to 990. Each increment will change the Calories by 10. Confirm your selected value by pressing the ENTER button. The console will prompt you to choose a profile program.
rate. When both of these situations occur, then the console will perform the Recovery Test. The console will show "01:00 STOP" and the time will begin to count down. Stop exercising but continue to grip the heart rate sensors. After 5 seconds, the display will show "00:55 RELAX" and will continue to count down to 00:00. For the entire minute the console will also show your heart rate. You must grip the heart rate sensors for the duration of the test.
pause your workout. The display will show "PRESS RESULT OR PRESS START". Then if you press the RESULTS button the computer will show your workout results and end the program, or if you press START / PAUSE the computer will resume the program where you left off. In Results Mode the console will display: "GREAT JOB" This will hold for approximately 3 seconds. "YOUR RESULTS" This will hold for approximately 3 seconds.
mis-readings and interference. You may, from time to time find inconsistencies with the heart rate display on your display console. There are many external factors that can affect the heart rate display. Some factors that influence the reliability of the heart rate signal include the environment where the equipment is used and even the physiology of the users themselves.
CONSOLE OPERATION I Console Operation - Quick Start QUICK START: Press QUICK START to take you immediately to the Manual program. Resistance level will be Level 1. Time will start from 00:00 and count up. Changing_ Levels: You can increase or decrease the resistance level by pressing the UP or DOWN buttons at any time. Once the resistance level reaches Level 16, the UP button becomes inoperative. In other words, the resistance level cannot be changed from Level 16 to Level 1 by pressing the UP button.
Changing pressing Levels: You can increase the UP or DOWN buttons or decrease the resistance level by at any time. To STOP or PAUSE the program: Press the START / PAUSE button to stop or pause your workout. The display will show "PRESS RESULT OR PRESS START': Then if you press the RESULTS button the computer will show your workout results and end the program, or if you press START / PAUSE the computer will resume the program where you left off.
Select Program: Press any button to power up the console and "ENTER PROGRM" appears in the alphanumeric display. To access the heart rate control programs, scroll through the display by using the UP or DOWN buttons until you reach "H R C" then press ENTER. Enter AgAL: You will then be prompted in the alphanumeric display to "ENTER AGE". Select your Age by using the UP or DOWN buttons and then press ENTER to confirm your selection.
Changing Levels: You can only increase or decrease the resistance level by pressing the UP or DOWN buttons when in the first interval column which is the "warm-up column'[ This enables you to set your starting warm-up level. A longer warm-up at lower resistance can burn more Calories than a shorter warm-up at higher resistance.
Start: You will then be prompted in the alphanumeric display to "PRESS START". Depending on your choice when entering "CUSTOM PROGS", "CUSTOM 01" or "CUSTOM 02" will display confirming your selection. You can now begin exercising, set up, or change your custom program. To set up a custom program: You can set up your custom program profile in each interval as you exercise. The flashing "bricks" indicate your position and interval location within the program.
Changing_ Levels: You can increase or decrease the resistance level by pressing the UP or DOWN buttons at any time. Changing levels in this program is like changing gears on an elliptical. To increase or decrease your speed use the UP and DOWN buttons. END OF PROGRAM: The program ends when you complete distance. your preset To STOP or PAUSE the program: Press the START / PAUSE button to pause your workout. The display will show "PRESS RESULT OR PRESS START".
another person's score. This is because the test protocol only "estimates" your "Maximum Heart Rate." ***Please note: The Fitness Test program is a special program that requires un-interrupted exercise.
Changing pressing Levels: the You can increase UP or DOWN buttons or decrease the resistance level by at any time. To STOP or PAUSE the program: Press the START / PAUSE button to pause your workout. The display will show "PRESS RESULT OR PRESS START". Then if you press the RESULTS button the computer will show your workout results and end the program, or if you press START / PAUSE the computer will resume the program where you left off.
MAINTENANCE OFYOLIR ELLiPTiCAL TRAINER SCHWINN ® ==Moving your EllipticaITrainer To move the elliptical trainer, carefully but securely lift the rear end of the elliptical trainer and slowly steer the elliptical trainer to the desired location (Fig A). Be gentle while moving the unit as any sharp impact directly or indirectly to the computer can affect computer operation. Fig. A == Leveling your ENipticaITrainer The elliptical trainer can be leveled to compensate for uneven surfaces.
FITNESS GUiDELiNES I and Exercise Health It is not a secret that lack of exercise is increasingly becoming a major health issue. Obesity is on the rise, and being overweight can contribute to an increased risk in heart attack, diabetes, high blood pressure and other life threatening illnesses. Most people de not get enough activity during the day to make up for the time they spend at their desks, driving their cars or sitting in front of their televisions.
STEPS TO GETTING Once you have made some suggestions STARTED the commitment that to start exercising at home, here are may help you stay motivated. The first step is the most difficult. Any new habit is difficult to establish at first, but it can be done. Be patient, and plan to start slow and easy. Less is more when you are first starting out ... don't overdo it! Get a physical exam.
COMPONENTS OF FITNESS Over the past 25 years, many people have focused on walking, running, cycling, swimming and other types of aerobic activity as their only means of exercise. However, we have learned that two other components of fitness are just as important. These other two components are muscle strength and flexibility. So in addition to having a strong heart and lungs, we also need to be able to pick up a full bag of groceries and tie our shoes without having to sit down.
We have learned through a variety of studies that those individuals who just train aerobically (without strength training) do maintain their cardiovascular endurance over the years, but they generally lose lean muscle mass as they get older. However, those individuals who combine strength training and cardiovascular training can maintain their lean body mass as they get older.
NUTRiTiON Of course, every good health and fitness program will also include a good nutrition component. Good nutrition is likely the most important factor in maintaining ideal body weight and managing weight loss. There are a variety of schools of thought regarding which nutrition program, diet or eating plan is best. While we do not promote or endorse any particular one, here are some things to consider that will help you get on the road to a healthy diet: Understand Caloric Balance.
MONiTORiNG YOUR iNTENSiTY When you are doing cardiovascular workouts, it is important that you work at the appropriate intensities when you are first starting out. It is also important that you workout at a variety of intensities after you have built a fitness base. Research in recent years has indicated that one of the best ways to monitor your cardiovascular intensity is to pay close attention to how you are feeling when you workout.
These Zones can be translated into target heart rate numbers if your home fitness product has a grip or telemetric heart rate counter. Research has shown the best way to do this is not to establish heart rate numbers based upon age, but rather based upon how you feel. The following chart will allow you to log your heart rate numbers based upon how you feel when working out. Simply log the heart rate numbers you find when you feel you are working at each of the specific intensities. A.
BEATING THE DROPOUT ODDS The Surgeon General's Report on Physical Activity and Health summarizes a few main points: 1. 2. 3. Regular physical activity offers substantial improvements in health and well-being for a majority of Americans. If you exercise regularly, you'll reduce your risk of heart attack, cancer, diabetes, high blood pressure, osteoporosis and even the common cold. Regular exercise, regardless of the intensity, can help you control stress, sleep problems and depression.
your workout so that you keep your interest high and your boredom low. The bottom line is you must be creative and innovative to keep up your fitness program. With some imagination and planning, it is easy to do. Exercise is one of life's joys. It energizes you, helps you look and feel better and puts you on the road to better health. Your home fitness equipment and gym is worth its weight in gold.
SCHW|NN ® ELLiPTiCALTRAiNER Keeping a log of your workouts WORKOUT is a good way to track your progress your goals and is an excellent visual indicator of your physical fitness.
LiMiTED WARRANTY FOR EXERCISE PRODUCTS All Schvvinn ® exercise products are warranted to the retail purchaser to be free from defects in materials and workmanship, Warranty coverage valid to the original purchaser only and proof of purchase will be required.
iMPORTANT CONTACT NUMBERS If you need assistance, please have both the serial number of your machine and the date of purchase available when you contact the appropriate Nautilus office listed below. Please record the re[lowing inforllsation fer future reterence For technical assistance and a list of distributors fax one of the following numbers. WO_LDW_d',}E CUSTOIII_E_ SE_WgE: • NORTHAMERICAOFFICE Nautilus, Inc. World Headquarters 16400S.E.
