@
FITNESS t'N S_FEGU_ADS W_ANINGS _ND Before starting any exercise program, consult with your physician or health professional. He or she can help establish the correct exercise frequency, intensity (target heart rate zone) and time appropriate for your particular age and condition. The following 3 warnings listed below are also located on the computer console mast of the exercise bike. Failure to follow any of these safeguards may result in injury or serious health problems.
_i!iiiiiiiiI!i_i_ii' _ilii_ '_ _i_i_iiiiii_!_ _ _ii_i_i_l!_i !_ii_iii_!_i_i_ii_ _
THE REVOLUTIONARY CONIFORT SYSTEM SCHW|NN TM The unique and revolutionary Schwinn Bio-Fit Comfort System is designed specifically to ensure that each point of contact and user-interface with the bike provides the user with proper ergonomic and bio-mechanical positioning, superior comfort, the ultimate in functionality, and is fully customizable to fit each user's unique and specific needs.
Schwinn Bio-Fithandlebars TM multiple comfortable models) Schwinn Bio-Fit support TM adjust for a variety of hand positions (Offered on upright wide seats offer stability, comfort, and C Schwinn Bio-Fit pedals provide proper alignment for efficient pedaling h _88,Z _: TM m t, Console slider mechanism interface position contributes to an ideal user Seat slider mechanism ensures optimum seat height and fore/aft adjustment (Offered on upright models) Lumbar support can be adjusted for improved l
13 0 Z CONGRATULATIONS. w 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 craftsmanship and durability as you pursue your personal fitness goals.
TABLE OF CONTENTS Operation ........................................................................................... How to use the Schwinn exercise bike ........................ How to use the Schwinn exercise bike computer ....... 9 9 11 Maintenance ...................................................................................... Moving your Schwinn exercise bike ............................ Leveling your Schwinn exercise bike .......................... Maintenance ...........................
O HOW [] Seat TO USE THE SCHWINN EXERCISE adjustment BIKE Fig. 1 Proper seat adjustment helps ensure maximum exercise efficiency and comfo_, 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 Fig 2. the knee (Figs. 1 and 2). m O Z Fig. 2 2.
Fig. 5 [] Foot positioning/pedal strap adjustment Place the ball of each foot on the pedals. Rotate the pedals until one foot is within arms reach. Then, reach down carefully and fasten the rubber strap over your shoe and secure it to the pedal by slipping the nub at the end of the pedal through one of the slots in the strap. Pull down on the strap until it snaps into place (Fig. 6). Repeat for the other foot. Point your toes and knees directly forward to ensure maximum pedal efficiency.
O USING m Using the Computer Your Schwinn bike is equipped includes: THE COMPUTER with a versatile computer console which Quick Start 1 Manual program 10 profile programs 3 Heart Rate Control programs 2 Custom user-defined programs Time Trial program Fitness Test Calorie Goal BMI (Body Mass Index) Recovery Mode Results Mode m O This console provides you with important information about your workout as well as controls the resistance levels.
[] LCDDisplay ThelargeLCD(Liquid CrystalDisplay) screen located inthecenterofthe console isyourinformation center. Thisdisplayisdivided intosections that provide information aboutyourworkout andanypresetinformation you mayhaveinputintothecomputer. Thedisplay provides alargemainwindow thatindicates thePROGRAM selection andRESISTANCE LEVEL. The smaller windows across thebottomshowINTERVAL TIMEandTIME,RPM andWATI-S, DISTANCE, andHEART (PULSE) RATE.
O US|NG =Q [] LCD Display Descriptions THE COIVIPUTER TIME Displays the workout TIME. The TIME will count down from the TIME you entered when beginning the program and shows the TIME remaining for your workout. INTERVAL TIME Displays the INTERVAL TIME. showing the TIME remaining next column. RPM Displays WATTS Displays the current power you are producing at a given resistance level. A WAqq- is a measure of workload similar to horsepower (in fact 1 horsepower is equal to 746 Watts).
US|NG THe: [] Auto Shut-Off 1 131213 COIVIPUTER (Sleep Mode) The console will automatically shut off in approximately use or input. There is no on/off switch. [] information 2 minutes without 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. Use the UP or DOWN button to select "ENGLISH" or "METRIC" and press ENTER to confirm. The computer will enter the Information Mode.
O SOFTWARE FEATURES Quick Start: This is a "one-touch" way of starting the Manual Program. 1 Manual Program: m O Z 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 workout in 2 different course profiles that you customize. Time Trial This program enables you to workout 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.
O BMI (Body Mass Index) Measurement m BMI is a useful tool that shows the relationship between weight and height that is associated with body fat and health risk. The table below gives a general rating and BMI score: m O Underweight Normal Overweight Obesity BMI Below 18.5 18.5 - 24.9 25.0 - 29.9 30.0 and above There are limitations however. It may overestimate body fat in athletes and others who have a muscular build.
The display will show "SCORE (Recovery Score)". This will remain on the display for 5 seconds, then you can press RESULTS to view a summary of your workout and end the program you are working out in or press START to resume working out where you left off. The higher the Recovery Test score value, the quicker your heart rate is returning to a more restful state and is an indication of improving fitness.
O m CALORIES: showing Total Calories WATTS: showing Average Watts HEART RATE: showing Average Heart Rate. Pressing the RESET button will bring you back to the "ENTER PROGRAM" mode. After 60 seconds the console will automatically return to the "ENTER PROGRAM" mode. m O • IMPORTANT Things You Should Know Before Exercising A. The values calculated or measured by the computer are for exercise reference purposes only, NOT FOR MEDICAL PURPOSES.
DOWN button. You will notice a slight lag in time while the electronic brake adjusts to your input, so make sure to allow for this and don't over-compensate. E. Sleep Mode - The console will enter a "Sleep" mode and the system will turn off automatically if there is no input for approximately 2 minutes. Press any button to return the computer to its pre"Sleep" state or press and hold the RESET button for 2 seconds to clear the computer.
O CONSOLE OPERATION [] 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, m O Chan igjng_Levels: You can increase or decrease the resistance level by pressing the UP or DOWN buttons 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".
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. [] Console Operation - Selecting a profile program Select Program: Press any button to power up the console and "ENTER PROGRAM" appears in the alphanumeric display. To access the profile programs, scroll through the display by using the UP or DOWN buttons until you reach "PROGRAMS", then press ENTER.
O m Enter Ag__: 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. Enter Heart Rate Zone: You will then be prompted in the alphanumeric display to enter your desired workout heart rate zone. Use the UP or DOWN buttons to scroll through: • m O H.R.C.
warm-up level.Alonger warm-up atlowerresistance canburnmore Calories thanashorterwarm-up athigherresistance. Aftertheprogram exitsthefirstinterval "warmupcolumn" theUPor DOWN buttonsbecome inoperative andtheprogram automatically adjusts theresistance tobring youintoyourselected zone.
O m m O Z 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. Use the UP or DOWN buttons to select your desired resistance level as the program progresses through each interval.
END OF PROGRAM: distance. The program ends when you complete 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". 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.
O =Q UP or DOWN buttons START I PAUSE button RESULTS button RECOVERY button [] Console m O Z Operation - "CALORIE GOAL" "CALORIE GOAL" enables you to select an amount of Calories you would like to burn and lets you choose a profile program to achieve that goal. Your exercise is complete when the Calories count down to 0. Select Program: Press any button to power up the console and "ENTER PROGRAM" appears in the alphanumeric display.
yourworkout results andendtheprogram, orifyoupressSTART / PAUSE the computer will resume the program where you left off. [] Console Operation - "BMJ" (Body Mass index) BMI is a useful tool that shows the relationship between weight and height that is associated with body fat and health risk. Select Program: Press any button to power up the console and "ENTER PROGRAM" appears in the alphanumeric display.
MAINTENANCE EXERCISE BiKE OF YOUR SCHWINN Fig. A [] Moving your Exercise Bike To move the recumbent bike, carefully but securely lift the rear end of the bike and slowly steer the bike to the desired location (Fig A). To move the upright bike, carefully but securely pull the handlebars toward you while gently leaning the front of the bike downward and slowly steer the bike to the desired location (Fig B).
FITNESS; GUiDELiNES [] Exercise and Health -n m m 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 do 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.
"11 STEPS TO GETTING STARTED m Once you have made the commitment to start exercising at home, here are some suggestions that may help you stay motivated. Z m 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.
COIVIPONENTS OF -n FITNESS Over the past 25 years, many people have focused of aerobic activity on walking, running, cycling, swimming and other types as their only means of exercise. However, important. we have learned that two other components of fitness are just as These other two components are muscle strength and flexibility.
"Ti We have learned m train aerobically endurance get older. Z tT! through a variety (without of studies strength training) cardiovascular training can maintain their lean body What this means is that if you just do cardiovascular who just mass as they training and mass as they get older. activity, your body will naturally lose muscle mass as you get older, and that means that you will actually get "fatter" as you age, unless you incorporate strength training.
NUTRiTiON -n 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. m 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.
MON|TOR|NG 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.
shownthebestwaytodothisisnottoestablish heartratenumbers based uponage,butratherbaseduponhowyoufeel. Thefollowing chartwillallowyoutologyourheartratenumbers based uponhowyoufeelwhenworking out.Simplylogtheheartratenumbers youfindwhenyoufeelyouareworking ateachofthespecific intensities. A.
"Ti BEATING THE DROPOUT ODDS m The Surgeon General's Report on Physical Activity and Health summarizes a few main points: Z 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.
yourworkout sothatyoukeepyourinterest highandyourboredom low. Thebottomlineisyoumustbecreative andinnovative tokeepupyourfitness program. Withsomeimagination andplanning, it iseasytodo. m m Exercise isoneoflife'sjoys.Itenergizes you,helpsyoulookandfeelbetter andputsyouontheroadtobetterhealth. Yourhomefitnessequipment andgymisworthitsweightingold.Congratulations onmaking thechoice togetstarted! m ¢0 Suggested Reading: The Complete Home Fitness Handbook Publisher.
SCHWiNN V|/ARRANTY _ FITNESS iNC. FOR EXERCISE L|N||TED PRODUCTS All Schwinn 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. Any product sold or placed in an application not recommended by Schwinn Fitness will void any warranty coverage set forth by Schwinn Fitness warranty policies and procedures.
SCHIN|NN EXERCISE B|i{E WORKOUT LOG Keeping a log of your workouts is a good way to track your progress toward your goals and is an excellent visual indicator of your increased level of physical fitness.
1131213