Nautilus OM 113/213 08/17/2004 ® 113/213 OWNERS MANUAL 11:59 PM Page 1
Nautilus OM 113/213 08/18/2004 12:00 AM Page 2 SAFEGUARDS FITNESS SAFEGUARDS AND WARNINGS 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.
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Nautilus OM 113/213 SCHWINN BIO-FIT™ COMFORT SYSTEM 5 08/18/2004 12:00 AM Page 4 THE REVOLUTIONARY SCHWINN BIO-FIT™ COMFORT SYSTEM 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.
Nautilus OM 113/213 08/18/2004 12:00 AM Page 5 Schwinn Bio-Fit™ wide seats offer stability, comfort, and support Schwinn Bio-Fit™ pedals provide proper alignment for efficient pedaling Console slider mechanism contributes to an ideal user interface position FEATURES Schwinn Bio-Fit™ handlebars adjust for a variety of multiple comfortable hand positions (Offered on upright models) Seat slider mechanism ensures optimum seat height and fore/aft adjustment (Offered on upright models) Lumbar support can
Nautilus OM 113/213 08/18/2004 12:00 AM CONGRATULATIONS! 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.
Nautilus OM 113/213 08/18/2004 12:00 AM Page 7 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 .
Nautilus OM 113/213 08/18/2004 12:00 AM Page 8 OPERATION HOW TO USE THE SCHWINN EXERCISE BIKE ■ Seat adjustment Proper seat adjustment helps ensure maximum exercise efficiency and comfort, while reducing the risk of injury. Fig. 1 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). Fig. 2 2.
Nautilus OM 113/213 08/18/2004 12:00 AM Page 9 ■ 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.
Nautilus OM 113/213 08/18/2004 12:00 AM Page 10 OPERATION USING THE COMPUTER Using the Computer Your Schwinn bike is equipped with a versatile computer console which includes: • • • • • • • • • • • 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 This console provides you with important information about your workout as well as controls the resista
Nautilus OM 113/213 08/18/2004 12:00 AM Page 11 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.
Nautilus OM 113/213 08/18/2004 12:00 AM Page 12 OPERATION USING THE 113/213 COMPUTER ■ LCD Display Descriptions 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. The INTERVAL TIME will count down showing the TIME remaining before the program moves to the next column. RPM Displays the current pedal RPM (revolutions per minute).
Nautilus OM 113/213 08/18/2004 12:00 AM Page 13 ■ 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. ■ 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. Use the UP or DOWN button to select “ENGLISH” or “METRIC” and press ENTER to confirm. The computer will enter the Information Mode.
Nautilus OM 113/213 08/18/2004 12:00 AM Page 14 OPERATION SOFTWARE FEATURES Quick Start: This is a “one-touch” way of starting the Manual Program. 1 Manual Program: You manually adjust the resistance level during your workout to make the program easier or more challenging.
Nautilus OM 113/213 08/18/2004 12:00 AM Page 15 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.
Nautilus OM 113/213 08/18/2004 12:00 AM Page 16 OPERATION BMI (Body Mass Index) Measurement 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: 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.
Nautilus OM 113/213 08/18/2004 12:00 AM Page 17 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. By recording these values over time you can see the trend toward better health! When you press the RECOVERY button and there is no heart rate signal or display, the console will show “NEED HR” and the HEART RATE ICON on the display will blink.
Nautilus OM 113/213 08/18/2004 12:00 AM Page 18 OPERATION 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. • 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.
Nautilus OM 113/213 08/18/2004 12:00 AM Page 19 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. OPERATION 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.
Nautilus OM 113/213 08/18/2004 12:00 AM Page 20 OPERATION 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. Changing 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.
Nautilus OM 113/213 08/18/2004 12:00 AM Page 21 ■ 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. The program profile and name will appear in the display. Use the UP or DOWN buttons to select your desired program. Press ENTER to confirm your selection.
Nautilus OM 113/213 08/18/2004 12:00 AM Page 22 OPERATION Enter Age: 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: • H.R.C.
Nautilus OM 113/213 08/18/2004 12:00 AM Page 23 The program is designed to slowly bring you up to your selected heart rate workout zone, hold you within that zone by reading your heart rate and adjusting the level of resistance to keep your workout within that zone, then at the end of the program slowly bring you down into a cool down zone by reducing the resistance level in the last two columns.
Nautilus OM 113/213 08/18/2004 12:00 AM Page 24 OPERATION 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. This profile will be stored into memory, which can then be accessed the next time you want to exercise within this custom program.
Nautilus OM 113/213 08/18/2004 12:00 AM Page 25 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.
Nautilus OM 113/213 08/18/2004 12:00 AM Page 26 OPERATION UP or DOWN buttons START / PAUSE button RESULTS button RECOVERY button ■ Console 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.
Nautilus OM 113/213 08/18/2004 12:00 AM Page 27 ■ Console Operation – “BMI” (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. To access BMI, scroll through the display by using the UP or DOWN buttons until you reach “BMI” then press ENTER.
Nautilus OM 113/213 08/18/2004 12:00 AM Page 28 MAINTENANCE MAINTENANCE OF YOUR SCHWINN EXERCISE BIKE 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).
Nautilus OM 113/213 08/18/2004 12:00 AM Page 29 ■ Exercise and 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 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.
Nautilus OM 113/213 08/18/2004 12:00 AM Page 30 FITNESS GUIDE STEPS TO GETTING STARTED Once you have made the commitment to start exercising at home, here are some suggestions that 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.
Nautilus OM 113/213 08/18/2004 12:00 AM Page 31 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.
Nautilus OM 113/213 08/18/2004 12:01 AM Page 32 FITNESS GUIDE 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.
Nautilus OM 113/213 08/18/2004 12:01 AM Page 33 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.
Nautilus OM 113/213 08/18/2004 12:01 AM Page 34 FITNESS GUIDE 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.
Nautilus OM 113/213 08/18/2004 12:01 AM Page 35 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.
Nautilus OM 113/213 08/18/2004 12:01 AM Page 36 FITNESS GUIDE 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.
Nautilus OM 113/213 08/18/2004 12:01 AM Page 37 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. Congratulations on making the choice to get started! Suggested Reading: The Complete Home Fitness Handbook by Edmund Burke, Human Kinetics Publisher. Full Body Flexibility by Jay Blahnik, Human Kinetics Publisher.
Nautilus OM 113/213 08/18/2004 12:01 AM Page 38 WARRANTY INFORMATION SCHWINN® FITNESS INC. LIMITED WARRANTY FOR EXERCISE 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.
Nautilus OM 113/213 08/18/2004 12:01 AM Page 39 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.
Nautilus OM 113/213 08/18/2004 12:01 AM Page 40 113/213 • 1886 Prairie Way • Louisville, CO 80027 • 1.800.864.1270 • www.schwinnfitness.com © 2004 Nautilus, Inc.. Nautilus, the Nautilus logo and Bio-Fit are either registered trademarks or trademarks of Nautilus, Inc.. Schwinn and the Schwinn Quality Seal are registered trademarks.
