® 103/203 OWNER'S MANUAL
103/203 FEATURES AND BENEFITS On-board Computer The fast and easy way to obtain immediate feedback regarding your fitness program Padded Seat Extra-wide and extra-padded for maximum comfort Padded Hand Grips Sturdy, well-padded hand grips for extra stability and comfort Serial Number Located on the underside of the base frame Seat Adjustment Fast and easy seat adjustment accommodates riders of all body sizes and leg lengths Fully Shrouded Flywheel Bike features a fully-shrouded high inertia flywheel
CONGRATULATIONS! TABLE OF CONTENTS Thank you for making the Schwinn bike a part of your exercise Operation ..........................................................................................................6 and fitness activities. For years to come, you’ll be able to rely on How to use the 103/203 bike ..................................................................6 Schwinn craftsmanship and durability as you pursue your How to use the computer .............................................
HOW TO USE THE 103/203 BIKE FIG.1 ■ Seat adjustment ■ Resistance adjustment Proper seat adjustment helps ensure maximum Using the console, you have full control over the levels of resistance integrated into your workout. Typically, lower resistance levels enable you to move at a faster pace, placing increased demand on your cardiovascular system. Higher resistance levels will typically deliver more of a muscle/ endurance workout at lower RPMs.
HOW TO USE THE 103/203 BIKE COMPUTER Operating Instructions for Console Getting Started: To turn on the computer either press any button or start pedaling. This computer will store user profiles for 4 different users. This will allow the goals to be set by a specific user. They will remain the default goals for that users next exercise session. Selecting the correct USER, also allows you to access your custom course profile (see User Defined Program.
GENERAL FITNESS AND EXERCISE Heart Rate Control MAINTENANCE The heart rate control program will automatically adjust the resistance to get your heartrate to a set rate. Select the TARGET HR icon and press the ENTER button. The computer will prompt you to enter your age. Use the UP and DOWN buttons to adjust to your age. Press the ENTER button to confirm your age. You will now be prompted to select 55%, 75% or 90% of maximum heartrate.
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 to 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.
IDENTIFYING YOUR BALANCED FITNESS GOALS ■ 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).
• 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.
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.
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.
® Schwinn Fitness Inc. • 1886 Prairie Way • Louisville, CO 80027 © 2003• SCHWINNFITNESS.COM • 1.800.864.
