Operation
........................................................................................................4
How to use the Airdyne Windrigger rower .......................................4
How to use the Airdyne Windrigger computer ................................6
Maintenance
...................................................................................................8
Moving your Airdyne Windrigger rower.............................................8
Installing new computer batteries ......................................................8
Maintenance.............................................................................................8
Guidelines – General Fitness and Exercise
by Edmund R. Burke, Ph.D
.........................................................................9
Getting the most out of your home fitness program.....................9
The Stanford home exercise study......................................................9
Home fitness planning worksheet .....................................................10
Balance fitness........................................................................................11
Muscular strength..................................................................................12
Cardiovascular strength .......................................................................12
Training effect.........................................................................................12
Flexibility..................................................................................................13
Exercise and body composition..........................................................13
A balanced workout...............................................................................14
Warm up...................................................................................................14
Aerobic/strength exercise ...................................................................14
Cool down ...............................................................................................15
How to determine your maximum heart rate .................................15
Target heart rate training zones.........................................................15
Beating the dropout odds: Jump start your fitness program......16
Summary of Surgeon's General Report on
physical activity and health..................................................................16
Make exercise a habit ............................................................................17
It's never too late for fitness ...............................................................18
Suggested readings...............................................................................18
Schwinn Cycling & Fitness Inc. Limited Warranty
...........................19
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3
Thank you for making the Schwinn Airdyne
®
Windrigger
®
rower
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.
The Windrigger rower should enable you to shape and monitor
your workouts to:
▲
Increase your energy level
▲
Increase cardiovascular and aerobic fitness
▲
Increase upper and lower body muscle strength
▼
Decrease your overall percentage of body fat
Whether you are just getting started in an exercise program or
are already in good shape, the Windrigger rower is designed
to be an efficient, easy and fun way to achieve an enhanced
level of fitness. You can exercise your way to a slimmer and
healthier body. The on-board digital computer enables you to
accurately monitor your progress by tracking time, distance,
watts, calories, strokes/minute, and speed. In addition, the
Windrigger computer features the Regatta program with Real
Racing
™
simulation capabilities.
This Owner’s Manual contains all the information you need to
operate and enjoy your Airdyne Windrigger rower. Also includ-
ed are general fitness guidelines. Please read this Owner’s
Manual in its entirety before getting onto the Windrigger
rower and working out. So let’s get started.
Take your time and have fun!
INTRODUCTION
CONGRATULATIONS!
F I T N E S S S A F E G U A R D S
Before starting any exercise program, consult with your physician or health professional. He
or she can help establish the exercise frequency, intensity (target heart rate zone) and time
appropriate for your particular age and condition. If you have any pain or tightness in your
chest, an irregular heartbeat, shortness of breath, feel faint or have any discomfort while
you exercise, STOP! Consult your physician before continuing.
TABLE OF CONTENTS
