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©2006. Nautilus, Inc. All Rights Reserved. Nautilus and the Nautilus logo are either registered trademarks or trademarks of Nautilus, Inc. Schwinn and the Schwinn Quality Seal are registered trademarks. All other trademarks are trademarks of their respective companies. Nautilus, Inc., World Headquarters, 16400 SE Nautilus Dr.
106/206 Exercise BIKE Owner's Manual Model 106 Model 206 PN 001-7007 RevA (10/6/2006) Owner’s Manual
INTRODUCTION CONGRATULATIONS! 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.
INTRODUCTION TABLE OF CONTENTS Safety Precautions......................................................................................................... 4 Important Safety Instructions . ............................................................................ 4 Safety Warning Labels.......................................................................................... 5 Features ....................................................................................................................
SAFETY PRECAUTION IMPORTANT SAFETY INSTRUCTIONS The following definition applies to the word “Warning” found throughout this manual: 7! 2 . ) . ' Indicates a potentially hazardous situation which, if not avoided, could result in death or serious injury. PRIOR TO USING THIS EQUIPMENT, OBSERVE THE FOLLOWING WARNINGS: $!.'%2 1. Read and understand the complete Owner's Manual. !2. 4Read 4 %and . 4understand ) / . all Warnings on this machine. 3.
SAFETY PRECAUTION SAFETY WARNING LABELS before using your product: The following safety warning label is located on the Schwinn® Exercise Bike Model 106 and 206. 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 1-800-864-1270 to obtain a new label. Label 1: "1. Keep children away. 2.
FEATURES Model 206 Model 106
n O n-board Computer The fast and easy way to obtain immediate feedback regarding your fitness program n P added Seat Extra-wide and extra-padded for maximum comfort n P added Hand Grips Sturdy, well-padded hand grips for extra stability and comfort n S erial Number Located on the underside of the base frame n S eat Adjustment Fast and easy seat adjustment accommodates riders of all body sizes and leg lengths n F ully Shrouded Flywheel Bike features a fully-shrouded high inertia flywheel
n OPERATION How to use the 106/206 BIKE Seat 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 106 or forward on the 206 bike.
OPERATION How to use the 106/206 bike computer Computer Display 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.
OPERATION Computer Buttons:: UP To make upward adjustments to function data, to increase the level of resistance, or to select user setting. DOWN To make backward adjustments to function data, to decrease the level of resistance, or to select user setting. ENTER To confirm function or data setting. RECOVERY To activate the heart rate recovery function. RESET To clear and reset the computer. START/STOP To start or stop exercising.
OPERATION 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 0. If you do not want to set a goal in any of the above, simply press ENTER to advance to the next goal choice or press START / STOP to begin exercising.
OPERATION After you have set the goal of your choice, press START / STOP to begin exercising. Exercising in the MANUAL PROGRAM: You control the level of resistance by pressing the UP or DOWN keys at any time during your workout. Exercising in any of the 6 PRESET PROFILE PROGRAMS: The computer automatically adjusts the level of resistance for you, but you are able to override the computer at any time and adjust the level of resistance yourself within the lower and upper presets.
MAINTENANCE 106/206 EXERCISE bike maintenance n Moving your 106/206 bike Fig. A Carefully lift the horizontal rear floor support to move and steer the 206 bike to another location (Fig. A). Pull the handlebars towards you, leaning the bike down, to move and steer the 106 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.
GUIDELINES GENERAL FITNESS and Exercise Edmund R. Burke, Ph.D. n 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.
GUIDELINES 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. Enjoy the journey! • G et a physical exam.
GUIDELINES Individuals who will support me in my exercise program: Person #1_______________________ Person #2_______________________ Person #3_______________________ Individuals who can workout with me: Person #1_______________________ Person #2_______________________ Person #3_______________________ Over the last 25 years, ever since the introduction of Dr.
GUIDELINES n 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).
GUIDELINES Identifying Your Balanced Fitness Goals Keep in mind that the ACSM recommendations are guidelines for the average person, not a champion athlete training for the Olympic Games. An appropriate warm-up and cool-down, which would also include flexibility exercises, is also recommended.
GUIDELINES • 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.
GUIDELINES 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 recommendations are based on two factors: • Most people aren't likely to adhere to workout sessions that last more than 60 minutes.
GUIDELINES 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.
n GUIDELINES 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.
GUIDELINES 3. F ocus 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.
LIMITED WARRANTY on EXERCISE equipment WARRANTY 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 Nautilus, Inc. will void any warranty coverage set forth by Schwinn® Fitness warranty policies and procedures.
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WORLDWIDE CUSTOMER SERVICE: • NORTH AMERICA OFFICE Nautilus, Inc. World Headquarters 16400 S.E. Nautilus Drive Vancouver, Washington, USA 98683 Phone: 800-NAUTILUS (628-8458) Email: cstech@nautilus.com Fax: 877-686-6466 CONTACT INFORMATION 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.
