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FITNESS GUIDE

your workout so that you keep your interest high and your boredom low.
The bottom line is you must be creative and innovative to keep up your fitness
program. With some imagination and planning, it is easy to do.

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.

Building Strength and Stamina by Wayne Wescott, PhD, Human Kinetics
Publisher.

Cross-Training for Dummies by Tony Ryan and Martica Heaner, For
Dummies Publisher.

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Содержание 112212

Страница 1: ...112 212 OWNERS MANUAL ...

Страница 2: ...to moving parts of the exercise equipment This equipment is designed for use by persons aged 13 years and older Teenagers should be supervised Always wear athletic shoes for foot protection Avoid wearing loose clothing that may become entangled in the drive mechanism Warn bystanders to keep a safe distance especially from the moving pedals Do not allow anyone to touch the bike while it is in opera...

Страница 3: ...4 ...

Страница 4: ...winn 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 5 ...

Страница 5: ...lower back support Offered on recumbent models Multi program and feature packed computer with 16 levels of resistance will keep you motivated and help you achieve your fitness goals Grip heart rate for monitoring your workouts High quality chrome plated seat tube looks good in any room in the house Oversized rear stabilizer tube for rock solid steadiness Drive train features a strong and durable 3...

Страница 6: ...ou are just getting started in an exercise program or are already in good shape the Schwinn bike is designed to be an efficient easy and fun way to achieve an enhanced level of fitness You can pedal your way to a slimmer and healthier body The on board digital computer enables you to accurately monitor your progress by tracking time speed distance and approximate Calories burned This Owner s Manua...

Страница 7: ...ss Guidelines 24 Exercise and Health 24 Your New Home Fitness Program 24 Steps to Getting Started 25 Components of Fitness 26 Cardiovascular Fitness 26 Muscular Strength 26 Flexibility 27 Nutrition 28 Understand Caloric Balance 28 Eat a Variety of Foods 28 Drink Water 28 Eat More Often Portions 28 Monitoring Your Intensity 29 Training Zones 29 Beating the Dropout Odds 31 Suggested Readings 32 Schw...

Страница 8: ... or raise the seat to the desired height Release the seat knob engaging the locking pin Be sure that the pin is fully secured in a seat post hole To adjust the recumbent seat pull the seat knob up to release the seat Slide the seat forward or backward to the desired position The knob will pop up into the next hole turn the knob to ensure a tight fit Fig 4 4 The upright bike also features a combina...

Страница 9: ...reen easier to view and your body position more comfortable so you don t feel too cramped or too stretched out while exercis ing To adjust the console position loosen the knob adjust the console to the desired position and re tighten Fig 8 Experiment by moving the seat and console sliders closer together or farther apart to totally customize the most comfortable exercise position possible Resistan...

Страница 10: ...orkout as well as controls the resistance levels The following sections will describe how to utilize the many functions provided by this computer Keep this manual accessible for future reference as you will want to experiment with the various functions while you become familiar with the bike Computer Console Design Before we discuss using the specific functions of the computer let s get familiar w...

Страница 11: ...ising in by referencing the Level numbers displayed on the left and right side of the brick display Levels 1 3 5 7 9 11 13 and 15 display on the left side and Levels 2 4 6 8 10 12 14 and 16 display on the right The highest value displayed is the resistance level you are working out in In addition you will notice that there are 12 columns of these bricks lined up horizontally across the bottom of t...

Страница 12: ...tart and pause the workout When in a program pressing this button will pause the workout Press this button again to restart the clock and the program where you left off UP DOWN Used to change resistance level or to adjust values such as program time etc ENTER Confirms or enters your selection SCAN These 3 buttons enable the user to alternately view Interval Time or Time RPM or Watts and Speed or C...

Страница 13: ...omputer for Kilometers Kilometers hour Kilograms Centimeters See Total Distance See Total Hours Press ENTER and then the software version will display Press ENTER again to exit the Information Mode and the computer will bring you to the ENTER PROGRAM mode Grip Heart Rate This Schwinn bike is equipped with grip heart rate sensors located on the handlebars You must contact these sensors with both ha...

Страница 14: ...Calories you would like to burn during your workout When selecting CALORIE GOAL use the UP and DOWN buttons to select the amount of Calories you wish to burn from 10 to 990 Each increment will change the Calories by 10 Confirm your selected value by pressing the ENTER button The console will prompt you to choose a profile program Use the UP or DOWN buttons to select a profile program and press the...

Страница 15: ...ions occur then the console will perform the Recovery Test The console will show 01 00 STOP and the time will begin to count down Stop exercising but continue to grip the heart rate sensors After 5 seconds the display will show 00 55 RELAX and will continue to count down to 00 00 For the entire minute the console will also show your heart rate You must grip the heart rate sensors for the duration ...

Страница 16: ...sing this button To have the option of either ending your workout and seeing your workout results or pausing your workout so you can return to where you left off perform the following steps 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...

Страница 17: ... is subject to occasional mis readings and interference You may from time to time find inconsistencies with the heart rate display on your display console There are many external factors that can affect the heart rate display Some factors that influence the reliability of the heart rate signal include the environment where the equipment is used and even the physiology of the users themselves Elect...

Страница 18: ...L then press ENTER Enter Level You will then be prompted in the alphanumeric display to ENTER LEVEL 1 16 Select the desired resistance level by using the UP or DOWN buttons and then press ENTER to confirm your selection The default resistance level will be the last level a user entered previous workout Enter Time You will then be prompted in the alphanumeric display to ENTER TIME Select the desire...

Страница 19: ...anumeric display to ENTER TIME Select the desired Time by using the UP or DOWN buttons and then press ENTER to confirm your selection The default Time will be the last Time a user entered previous workout The minimum time you can enter is 2 00 Enter Weight You will then be prompted in the alphanumeric display to ENTRWEIGHT lbs or kgs Select the appropriate weight by using the UP or DOWN buttons an...

Страница 20: ... GOAL will display confirming your selection You can now begin exercising Time will begin counting up and Calories will begin counting down from your preset Calorie Goal value until the display reaches 0 When you have reached your Calorie Goal the computer will display GREAT JOB then YOUR RESULTS The display will show a summary of your workout Total Time Total Distance Average Speed Average Watts ...

Страница 21: ...selection The computer will calculate and display your Body Mass Index Then the Ideal BMI will display 18 5 to 24 9 Then your ideal weight will display Please note The BMI program is a special program that requires certain specific input so certain buttons become inoperative while in the BMI program The following buttons only work during the set up phase of the program and become inoperative after...

Страница 22: ...ce Disconnect power supply before maintaining or servicing the bike Use a damp cloth to wipe your bike and computer free of sweat Inspect the bike before each use Replace all parts at the first sign of wear or damage Call your authorized Schwinn Fitness products distributor if you have any questions on the proper use or maintenance of this equipment or contact Schwinn Fitness products customer ser...

Страница 23: ... benefit from exercise you just need to get started work out at levels that are comfortable and enjoyable to you and stick with it Your New Home Fitness Program There are many great reasons why home exercise equipment has increased in popularity over the years but topping the list is convenience For any fitness program to be successful it must be something you will stick to on a regular basis With...

Страница 24: ...the space you are exercising in you won t be motivated to continue your program Find an exercise buddy Research has shown that starting an exercise program with someone can increase your chances of sticking to it If you have a buddy that is also starting a program you can encourage motivate and challenge each other Make fitness a part of your schedule Include it in your daily planner just as you w...

Страница 25: ...rate pace should be done 3 4 days a week for 15 45 minutes at a time It is now recommended that you attempt to do some cardiovascular activity EVERY day if possible The good news is that the cardiovascular activity does not need to be moderately intensive everyday nor does it need to be sustained for 15 45 minutes at a time So while it is ideal to challenge your heart and lungs by doing something ...

Страница 26: ...es You can do everything you need to do with a simple pair of dumbbells or you can try Nautilus new Select Tech dumbbells which provide you a wide variety of weight options in a revolutionary all in one dumbbell You can use elastic tubing or simply do body weight exercises such as push ups or lunges Flexibility is being able to bend reach twist and turn with comfort and ease as we perform daily ta...

Страница 27: ...s Regardless of your eating plan you should be sure to include a variety of foods in your diet maximizing your intake of fruits and vegetables whenever possible Colorful meals and snacks that are divided amongst the 4 food groups will ensure that you obtain the nutrients needed for your body to function at optimal levels Any diet that focuses on just one food group source or processed foods can be...

Страница 28: ...te Zone 3 and Zone 4 intensities for short periods of time Remember when you begin to incorporate Zone 3 and Zone 4 intensities you will find that you will likely have to drop down to Zone 1 intensities shortly thereafter as brief recovery periods For variety you can spend a little bit of time in each of the four Zones during one workout and then spend your time in just one Zone during the next wo...

Страница 29: ...ou will also notice that if you are sick or over tired you may find that numbers that usually feel fairly easy are one day much harder and it is a good sign to take a break If you notice that numbers that are usually very challenging are one day fairly easy then it is a good time to push yourself Listening to your body and using your heart rate numbers when available will enable you to keep track ...

Страница 30: ...hrive on the energy that exercise gives you Watch your health risks scores go down Pay attention to how much easier everyday activity is Notice how much better you are sleeping These kind of additional benefits will continue to keep you motivated if you make them just as important to you as weight loss Additionally try not to view exercise as punishment Look at it as an investment in your health I...

Страница 31: ...nd 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 Building Strength and Stamina by Wayne Wescott PhD Human Kinetics Publi...

Страница 32: ...the replacement of goods not com plying with this warranty or at Schwinn s election to the repayment of an amount of the purchase price of the exercise product in question Some states do not permit the exclusion or limitation of implied warranties or incidental or consequential damages so the preceding limitations and exclusions may not apply to you PROCEDURES Warranty service will be performed by...

Страница 33: ...u motivated Seeing your weekly monthly or even yearly accomplishments of how much time you spent exercising on your bike the number of Calories you burned and the distance you rode is not only fun but gives you a sense of pride and achievement knowing that you are on your way to a healthier more active and energetic lifestyle Example 34 Total Total Total Date Time Time Calories Calories Distance D...

Страница 34: ...80027 1 877 417 0519 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 112 212 ...

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