Schwinn SB13 User's Manual
Contents
1. BioDyne performance system includes a drive train featuring a strong drive train features a strong and durable 3 piece crank super quiet 6 groove drive belt and oversize perimeter weighted 20 lb 9 kg flywheel that provide the ultimate in true road feel Transport wheels give you the versatility to move your workouts to the family room while watching the kids or the den while enjoying your favorite tv program Convenient storage for your favorite workout reading materials Offered on recumbent models E lt jam LU a 10 HOWTO USETHE SCHWINN EXERCISE BIKE Seat adjustment Proper seat adjustment helps ensure maximum exercise efficiency and com ort while reducing the risk of injury 1 Place one pedal in the forward position and center the ball of your foot over he 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 o move the seat down on the upright bike or forward on the recumbent bike If your leg is bent too much you will need to move the seat up on the upright bike or backward on the recumbent bike 3 Adjust the upright seat height by first dismounting the bike then pulling out the adjustment knob on the seat tube and releasing the locking pin Lower or raise the seat to the desired height Release the seat knob engaging the lock ing pin Be sure that the pin is fully secured in a2. CONSULTYOUR PHYSICIAN FORTHE HEART RATE ZONE APPROPRIATE FOR YOU Console Operation CUSTOM 01 and CUSTOM 02 User defined Select Program Press any button to power up the console and ENTER PROGRM appears in the alphanumeric display To access the Custom 01 and Custom 02 programs scroll through the display by using the UP or DOWN buttons until you reach CUSTOM PROGS then press ENTER CUSTOM 01 will flash Use the UP or DOWN buttons to alternate between the two programs Press ENTER to confirm your selection Enter Time You will then be prompted in the alphanumeric display to ENTER TIME Select the desired Time by using the UP or DOWN but tons 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 Ibs or kgs Select the appropriate weight by using the UP or DOWN buttons and then press ENTER to confirm your selection 25 m gt Z E lt jam LU a 26 Start You will then be prompted in the alphanumeric display to PRESS START Depending on your choice when entering CUSTOM PROGS CUSTOM 01 or CUSTOM 02 will display confirming your selection You can now begin exercising set up or change your custom program To set up a cust
3. 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 controlling the resistance levels The following sections will describe how to utilize the many func tions provided by this computer Keep this manual accessible for future reference as you will want to exper iment with the various functions while you become familiar with the bike Before we discuss using the specific func tions of the computer let s get familiar with the display the differ ent features and vari ous buttons located on the console 12 Computer Features LCD Display 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 The smaller windows across the bottom show INTERVAL TIME and TIME RPM and WATTS DISTANCE and HEART PULSE RATE The next larger window on the right side of the display shows SPEED and CALORIES ENGLISH or METRIC operating mode and the CYCLIST ICON with spinning wheels relative to your SPEED The icon also indicates that the program is running The large main area of the display shows the program profile you are
4. SCHWINN EXERCISE OWNER S MANUAL SB13 Upright SR23 Recumbent PN 001 7087 Rev 04 11 2007 OWNER S MANUAL 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 This Schwinn bike should enable you to shape and monitor your workouts to A Increase your energy level A Increase cardiovascular and aerobic fitness A Increase 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 this 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 slim mer and healthier body The on board digital computer enables you to accu rately monitor your progress by tracking time speed distance and approximate Calories burned This Owner s Manual contains all the information you need to operate and enjoy your Schwinn exercise bike Also included are general fitness guidelines Please read this Owner s Manual in its entirety before get ting onto the bike and working out So let s get started Take your time and have fun TABLE OF CONTENTS Safety Precautigons cnc ninas Important Safety Instructions Safety Warning Labels
5. While the grip heart rate feature is a quick and convenient way to check your heart rate it is generally not as accurate as a wireless transmitter belt and is subject to occasional mis readings 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 Electromagnetic interfer ence produced by such items as televisions computers microwave ovens cellular and cordless telephones and fluorescent lights can also have an effect on the heart rate display on your equipment By moving the product away from such items you may be able to avoid many heart rate display problems Resistance Control You can control the resistance of the bike by using the UP or DOWN buttons You increase the resistance by pressing the UP button or decrease the resistance by pressing 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 overcompensate 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
6. 3 00 During the last 30 seconds the console will record the average watts and the average heart rate and generate a Fitness Score It is important to keep your RPM s steady for the whole 3 00 minutes to help maintain a steady heart rate The Fitness Test is an excellent way to measure changes in your own fitness level It is not designed to be used to compare one person s score to 27 m gt 2 E x jam LU a 28 another person s score This is because the test protocol only estimates your Maximum Heart Rate Please note The Fitness Test program is a special program that requires un interrupted exercise After the initial Fitness Test program set up certain button functions become inoperative after starting the program 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 To access Calorie Goal scroll through the display by using the UP or DOWN buttons until you reach CALORIE GOAL then press ENTER Enter Calories You will then be prompted in the alphanumeric display to
7. ENTER CALS Select the desired Calories to burn by using the UP or DOWN buttons and then press ENTER to confirm your selection Next a profile program and name will appear in the display Use the UP or DOWN buttons to select your desired profile program Press ENTER to confirm your selection 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 Weight You will then be prompted in the alphanumeric display to ENTRWEIGHT Ibs or kgs Select the appropriate weight by using the UP or DOWN buttons and then press ENTER to confirm your selection Start You will then be prompted in the alphanumeric display to PRESS START CALORIE 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 Average Pulse and Total Calories Changing Levels You can increase or decrease the resistance level by pressing the UP or DOWN butt
8. OBSERVE THE FOLLOWING WARNINGS la 2 3 Read and understand the complete Owner s Manual Read and understand all Warnings on this machine Keep children away from this machine and or supervise them closely if they are near the machine or present during its operation This machine is not suitable as a children s toy There is a natural tendency for children to want to play on exercise equipment and parents and others in charge of children should be aware of their respective responsibilities Moving parts that may appear to present obvious hazards to adults may not appear to do so to children Consult a physician prior to commencing an exercise program If at any time you feel faint or dizzy or experience pain stop and consult your physician Inspect this machine for loose parts or signs of wear Pay special attention to the seat pedals and crank arms Do not use if found in this condition Contact Nautilus Customer Service This exercise machine is for consumer users only Set up and operate this exercise machine on a solid level surface This machine contains moving parts Use Caution Do not wear loose clothing or jewelry Care should be taken when mounting and dismounting the exercise bicycle This machine is designed for a user weight limit of 300 Ib 136 kg Do not use if you are over this weight Set up the machine so that there is a free area of 19 7 inches 0 5 on all sides of the machi
9. 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 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 ENTERTIME 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 Ibs or kgs Select the appropriate weight by using the UP or DOWN buttons and then press ENTER to confirm your selection Start You will then be prompted in the alphanumeric display to PRESS START The preset program you selected will display confirming your selected program You can now begin exercising To STOP or PAUSE the program Press the START PA
10. and osteoporosis in their later years And strength training is not complicated It is recommended that you do 8 12 repetitions of 8 10 major muscle groups at least 2 days a week However you don t have to do all these exercises at once You can break them up into shorter workouts throughout the day For example you can do just upper body exercises in the morning and your lower body exercises in the evening Or you can alternate strength exercises with cardiovascular exercise often known as circuit training by switching back and forth every couple of minutes The best part is you don t need complicated equipment or fancy machines You can do everything you need to do with a simple pair of dumbbells or you can try Nautilus new SelectTech 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 tasks play or exercise It is perhaps the most ignored component of fitness but certainly the easiest one to incorporate into our daily lives because it can be done anywhere and almost at any time To maintain your flexibility you simply need to stretch This could be as simple as reaching for your toes or reaching overhead when you wake up in the morn ing Or maybe you enjoy it so much that you would
11. 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 of the test The display will continue to show RELAX and your heart rate until the clock counts down to 00 00 The console will then calculate your recovery score Recovery Score Your heart rate at 1 00 the beginning of the test minus your heart rate at 00 00 the end of the test The display will show SCORE Recovery Score This will remain on the dis play 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 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 This message will show for 5 seconds then the Program will resume You must see your heart rate on the display and
12. heart rate you select to exercise in Please note You must grip the heart rate sensor pods located on the handle bars for the computer to read your pulse and for the Heart Rate Control programs to work effectively 60 70 of maximum heart rate General Fitness Zone Fat Burning Exercise within this zone improves general fitness begins to develop endurance and contributes greatly to weight control and management by utilizing mostly fat Calories for energy 70 80 of maximum heart rate Aerobic Workout Zone Endurance Training Exercise within this zone increases overall fitness improves cardio vascular efficiency and endurance 80 90 of maximum heart rate Anaerobic Workout Zone Performance Training Exercise within this zone maximizes fitness and athletic performance We strongly recommend you consult with your physician before exercising in this zone 2 Custom Userdefined Programs These programs enable you to set up store into memory and then work out in 2 different course profiles that you customize Time Trial This program enables you to work out 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 Fitness Test The Fitness Test is
13. hold the RESET button for 2 seconds to clear the computer 21 m gt Z E lt jam LU a 22 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 Once the resistance level reaches Level 16 the UP button becomes inoperative In other words the resistance level cannot be changed from Level 16 to Level 1 by press ing the UP button Likewise the console will not change from Level 1 to Level 16 by pressing the DOWN button 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 m Console Operation Manual program Select Program Press any button to power up the console and ENTER PROGRAM appears in the alphanumeric display To access the Manual program scroll through the display by using the UP or DOWN buttons until you reach MANUAL then press ENTER Enter Level You will then be prompted in the alphanumeric display to ENTER LEVEL
14. management by utilizing mostly fat Calories for energy e 70 80 of maximum heart rate Aerobic Workout Zone Endurance Training Exercise within this zone increases overall fitness improves cardiovascular efficiency and endurance e 80 90 of maximum heart rate Anaerobic Workout Zone Performance Training Exercise within this zone maximizes fitness and athletic performance We strongly recommend you consult with your physician before exercising in this zone Each zone will flash 3 times followed by the heart beats per minute BPM associated with that zone These will also flash 3 times Select the appropriate zone by using the UP or DOWN buttons and then press ENTER to confirm your selection Enter Time You will then be prompted in the alphanumeric display to ENTER TIME Select the desired Time by using the UP or DOWN buttons and then press ENTER to confirm your selection Minimum Time you can enter is 12 00 Enter Weight You will then be prompted in the alphanumeric display to ENTRWEIGHT Ibs or kgs Select the appropriate weight by using the UP or DOWN buttons and then press ENTER to confirm your selection Start You will then be prompted in the alphanumeric display to PRESS START HRC will display confirming your selection You can now begin exercising Changing Levels You only increase or decrease the resistance level by pressing the UP or DOWN buttons wh
15. one of the best ways to measure improvements in your physi cal fitness level The test measures your fitness by comparing your power output in Watts to your Heart Rate In general as you become more fit you will pro duce more power Watts at a given Heart Rate Here is how the test measures your power and heart rate As the test starts the power watts slowly increases This means that you will work harder and as a result your heart rate increases The watts continue to increase automati cally until your heart rate reaches the Test Zone This zone is individually cal culated for each user to be near 75 of their estimated maximum heart rate This Maximum Heart Rate is computed from the information you input into the computer when you start the program These number values are different for everyone When you reach the Test Zone the bike holds the watts steady for 3 minutes to allow you to achieve a steady heart rate state It is important to concentrate on keeping a steady heart rate during these 3 minutes to ensure consistent and more accurate readings At the end of the three minutes the computer measures your Heart Rate and the power Watts These numbers along with information about your age and weight are put into a formula and produce a Fitness Score By logging and noticing the change in your own fitness scores you can see your progress to increased fitness The higher your score the higher your fitn
16. seat post hole To adjust the recumbent seat pull the seat knob outward 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 4 The upright bike also features a combination fore aft and micro seat height adjustment slider To move the seat closer to or away from the console loos en the knob slide the seat forward or rearward to the desired position and re tighten Because of the unique angled design of the slider it also functions as a micro seat height adjustment Using this feature in combination with the pop pin adjustment on the seat tube enables you to fine tune the proper seat height for optimum comfort and performance m Foot positioning pedal strap adjustment Place the ball of each foot on the pedals Rotate the pedals until one foot is within arm s 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 Repeat for the other foot Point your toes and knees directly forward to ensure maximum pedal efficiency Pedal straps can be left in place for subsequent workouts m Handlebar Adjustment The upright bike offers an adjustable reach handlebar to ensure a variety of comfortable workout positions To adjust the reach of the handlebars loosen th
17. then you must push the RECOVERY button again to perform the test Helpful Tip For a more relevant score try to obtain a steady heart rate for 3 min utes before pressing the RECOVERY button This will be easier to achieve and obtain the best result in the Quick Start or Manual program so you can control level of resistance Please note The RECOVERY button does not function when you are in the BMI program Results Mode When you complete a program the Results Mode will automatically display and show your basic workout statistics Manually pressing this button during your work out will also end the program and then give you your basic workout statistics You cannot return to your workout after pressing 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 19 m gt Z E lt jam LU 20 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 In Results Mode the console will display GREAT JOB This will hold for approximately seconds YOUR RESULTS This wil
18. to start and pause the workout When in a program pressing UP DOWN ENTER SCAN RESET QUICK START RESULTS RECOVERY this button will pause the workout Press this button again to restart the clock and the program where you left off Used to change resistance level or to adjust values such as program time etc Confirms or enters your selection These 3 buttons enable the user to alternately view Interval Time or Time RPM or Watts and Speed or Calories Pressing RESET in the program mode will bring you back to the ENTER PROGRAM screen Holding the RESET button down for 2 seconds will reset the console and perform the Power Up step When the screen displays ENTER PROGRAM pressing this will start the Manual Program This is a one touch way of starting the Manual Program Press this button to end the program and see the summary results of your workout Total Time Total Distance Average Speed Average Watts Average Pulse and Total Calories Once you press this button your workout will end You cannot go back and resume your workout where you left off See START PAUSE above for information regarding pausing then resuming your workout Press this button to measure and obtain your heart rate recovery score See section Recovery Test USING THE SB13 SR23 COMPUTER Auto Shut Off Sleep Mode The console will automatically shut off in approximately 2 minutes without use or in
19. 1 16 Select the desired resistance level by using the UP or DOWN buttons and then press ENTER to confirm your selec tion The default resistance level will be the last level a user entered pre vious workout Enter Time You will then be prompted in the alohanumeric display to ENTERTIME Select the desired Time by using the UP or DOWN but tons 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 Ibs or kgs Select the appropriate weight by using the UP or DOWN buttons and then press ENTER to confirm your selec tion Start You will then be prompted in the alphanumeric display to PRESS START will display confirming you are about to start the MANUAL program You can now begin exercising Changing Levels You 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 stop or 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 Console Operation Selecting a profile program Select
20. 5 training the heart and lungs to be stronger and deliver more oxygen throughout your body with less effort It can help reduce the risk of heart disease and help you manage your weight It is the cornerstone of fitness and can be achieved in many ways such as walking or running on the treadmill or outdoors climbing stairs cycling or using a StairMaster or swimming in the pool or ocean For many years it was suggested that moderate level cardiovascular activity activities that make you sweat and breathe and a moderate pace should be done 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 like a strong power walk every other day for 15 45 minutes it is more important to make sure you do at least a little bit of cardiovascular activity every day even if you don t do it for very long or very intensely For example you might try using your Schwinn exercise bicycle for a sched uled moderate level workout for 20 30 minutes on Monday Wednesday Friday and Sunday see the intensity monitoring section for further details on how hard to workout On the other days you might try going for a lei s
21. DOWN buttons and then press ENTER to confirm your selection You can select the desired distance in 1 10 of a mile or kilometer increments Enter Pacer Speed You will then be prompted in the alphanumeric display to enter PACER SPEED Select the desired pacer speed by using the UP or DOWN buttons and then press ENTER to confirm your selection You can select the desired pacer speed in 1 10 mile or kilometer increments Enter Weight You will then be prompted in the alphanumeric display to ENTRWEIGHT Ibs or kgs Select the appropriate weight by using the UP or DOWN buttons and then press ENTER to confirm your selection Start You will then be prompted in the alphanumeric display to PRESS START T T PROGRAM will display confirming your selection You can now begin exercising The PACER is represented by the top flashing brick and you are represented by the bottom flashing brick Changing Levels You can increase or decrease the resistance level by pressing the UP or DOWN buttons at any time Changing levels in this program 15 like changing gears on a bike To increase or decrease your speed use the UP and DOWN buttons END OF PROGRAM The program ends when you complete your preset distance 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 wo
22. Lu Q 99 09 Lu Z E LL 32 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 If you have been inactive for several years or new to an exercise program be sure to ask your doctor before beginning any exercise program Especially if you are over 30 have health problems or have a history of heart disease in your family Plan for your home fitness center Set aside an area or a room in your house or apartment that is exclusively for fitness and make sure that it is as comfortable as possible so you ll enjoy using it If you like music watching television or looking outside while exercising make sure these things are accessible Remember if you don t enjoy 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 pro gram 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 would any other appointment
23. Plan ahead for the week so that you can be sure to fit it in Even if you are pressed for time one day a little exercise is better than none at all Do what you can to fit it in even if you have less time than you hoped for Use positive affirmations Affirmations will help you program your subconscious to accept new beliefs Saying to yourself a couple of times a day 1 am living a healthier lifestyle by exercising several times per week at home can help you stay on track Set goals Setting goals can be helpful in keeping you motivated but remember to keep them realistic Short term and long term goals can make this easier How many days do you want to exercise this week How many workouts would you like to have done in 90 days or a year COMPONENTS FITNESS 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 So in addition to having a strong heart and lungs we also need to be able to pick up a full bag of groceries and tie our shoes without having to sit down When developing your home fitness program it is only appropriate that you develop all three components in order to achieve balanced overall fitness Let s take a look at all three components Cardiovascular fitness 1
24. USE 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 Console Operation Heart Rate Control Please note You must grip the heart rate sensor pods located on the handlebars for the computer to read your pulse and for the Heart Rate Control programs to work effectively 23 m gt Z E x jam LU a 24 Select button power the console PROGRM appears in the alphanumeric display To access the heart rate con trol programs scroll through the display by using the UP or DOWN buttons until you reach H R C then press ENTER 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 e H R C 60 70 of maximum heart rate General Fitness Zone Fat Burning Exercise within this zone improves general fitness begins to develop endurance and contributes greatly to weight control and
25. ace for very long When you are first starting out you should exclusively work in the Zone 1 and Zone 2 intensities After a few weeks you can occasionally incorporate 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 workout Prenatal woman should always remain at Zone 1 and Zone 2 intensities and anyone unaware of their current medical condition should also avoid Zone 3 and Zone 4 without prior clearance from their doctor These Zones can be translated into target heart rate numbers if your home fitness product has a grip or telemetric heart rate counter Research has shown the best way to do this is not to establish heart rate numbers based upon age but rather based upon how you feel 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 Description Easy Warm Up Cool down Challenging but comfortable Steady endurance pace Your Heart Rate Insert the heart rate you get when you are working in Zone 1 Insert
26. ative while in the BMI program The following buttons only work during the set up phase of the program and become inoperative after you start the program START PAUSE button ENTER button UP or DOWN buttons RESULTS button RECOVERY button CONSULT YOUR PHYSICIAN FOR MORE INFORMATION ABOUT BMI AND THE WEIGHT THAT IS APPROPRIATE FOR YOU 29 m gt Z MAINTENANCE 30 MAINTENANCE OF YOUR SCHWINN EXERCISE BIKE Fig A m 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 pushing the front of the bike downward and slowly steer the bike to the desired location Fig B Be gentle while moving the unit as any sharp impact directly or indirectly to the computer can affect computer operation m Leveling your Exercise Bike Levelers are located on each side of the rear stabilizer Rotate the knob on the top of each stabilizer end cap Fig B in the direction of the to raise the leveler foot and rotate the knob in the direction of the to lower the stabilizer foot Check to make sure the bike is level and stable before beginning to exercise Repeat the above as necessary m Maintenance Disconnect power supply before maintaining or servicing the bike Use a damp cloth to wipe your bike and com
27. be interested in trying the Nautilus yoga workout video You can even incorporate stretching into your strength training workouts by stretching the muscles you have used immedi ately after you have completed your exercise set Like cardiovascular training it is recommended that you stretch every day However you do not need to create a formalized program You can simply make sure that you stretch your major muscle groups throughout the day Make sure you include your thighs calves hamstrings back chest neck and shoulders Do what feels good but also remember to mix it up Don t just do traditional reach and hold stretches Also try gently moving through a range of motion that is comfortable to you For example you don t have to stretch your neck simply by pulling on your head with your hand You can also just rotate the neck slowly around and look side to side NUTRITION 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 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 How many Calories you intake and how many Calories you burn off will determine
28. besity 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 ost 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 We have earned that exercising is not simply something we must do to look good and have a great body Exercise is a requirement for health and overall wellness not to mention it can help you feel great The good news is that we are seeing more and more research that indicates we don t have to work out intensely to see the benefits Sure it is great if you can work out or 30 40 minutes at a time five days a week But it is not essential Shorter bouts of exercise can have a great effect especially if you are just starting out and a little bit of exercise at a time is much better than none at all And what is really exciting is that research indicates that whether you are young or old people who work out at light to moderate intensities may have an easier time sticking to their exercise programs than those people who work out harder and more often So you do not need to be an athlete or a fitness die hard to benefit from exercise you just need to get started work out at levels that are comfortable and enjoyable to you and stick with it m Your New Home Fitness Program There are many great reasons
29. e knob slide the handlebars in or out to the desired position and re tighten m Console Adjustment The upright and recumbent bikes both feature a tilt adjustable console that enables you to customize your own viewing angle To adjust the console tilt position loosen the knob move the console to one of the three available tilt positions and re tighten m Resistance adjustment Using the console you have control over the levels of resistance integrat ed into your workout Typically lower resistance levels enable you to move at a faster pace placing increased demand on your cardiovascular system Higher resistance levels will typically deliver more of a muscle endurance workout at lower RPMs But everyone is different So experiment and find the beginning of resistance that is comfortable for you m Lower body workout Once you are in position and sitting comfortably slowly begin pedaling with your arms relaxed and with your hands resting on the hand grips Pedal at an easy pace at a low resistance level until you feel comfortable and secure As you feel more comfortable experiment with the range of resistance levels available via the console 11 m gt 2 Your Schwinn bike is equipped with a versatile computer console which includes E lt jam LU a Quick Start 1 Manual program 10 Profile programs 3 Heart Rate Control programs 2 Custom user defined programs Time Trial program
30. eft of the CYCLIST icon indicating that a pulse signal is being received This is extremely important for the Heart Rate Control and Fitness Test programs The computer must receive a steady consistent signal for the duration of these programs to operate correctly If there is no display please see the section titled IMPORTANT Things You Should Know Before Exercising for more information E lt jam LU a 16 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 pro gram easier or more challenging 10 Profile programs The computer offers a variety of fun and exciting profile programs to keep you motivated and on track to achieving your fitness goals Profile Program 1 Ride in the Park Profile Program 2 Rolling Hills Profile Program 3 Plateau Profile Program 4 Speed Intervals Profile Program 5 Strength Intervals Profile Program 6 Pyramid Intervals Profile Program 7 Ramp Interval 1 Profile Program 8 Ramp Interval 2 Profile Program 9 Pikes Peak Profile Program 10 Cross Training 3 Heart Rate Control H R C Programs These programs enable you to choose to workout in 3 different heart rate zones 60 to 70 of max heart rate 70 to 80 of max heart rate and 80 to 90 of max heart rate The zones are calculated based upon your age and the percent of maximum
31. en in the first interval column which is the warm up column This enables you to set your starting warm up level A longer warm up at lower resistance can burn more Calories than a shorter warm up at higher resistance After the program exits the first interval warm up column the UP or DOWN buttons become inoperative and the program automatically adjusts the resistance to bring you into your selected zone The program 15 designed to slowly bring you up to your selected heart rate workout zone hold you within that zone by reading your heart rate and adjust ing 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 As a precaution if your heart rate is above your selected heart rate zone and the resistance level is at the minimum level for 30 seconds the message SLOW DOWN will appear in the alphanumeric display If after one more minute your heart rate is still above your selected heart rate zone the mes sage STOP will be displayed and the program will end 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
32. ess level For example let s say you have an initial fitness score of 28 Four weeks later you perform the test again and your score is 35 This means you have increased your fitness Your power output has increased and at the same time your heart rate has decreased You are producing more power with less effort Note The Fitness Test is an excellent way to measure changes in your own fit ness level It is not designed to compare one person s score to another person s score because the test s formula only estimates your Maximum Heart Rate Therefore the numbers are only relevant when compared with your own fitness scores There are no corresponding absolute numbers in the owners manual that you can reference to see what your fitness level is m gt 2 E x jam LU a 18 Calorie Goal The Calorie Goal feature lets you select an amount of 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 ENTER button to confirm your selection During the program the Calorie display will count down from the num ber of Calories you entered t
33. f your portions Research has shown that it can be helpful to eat smaller meals more often versus 3 larger meals a day if you are looking to promote healthy weight maintenance or weight loss And we have discovered that many portions we eat are much larger than necessary and can be laden with Calories So try snacking more and not eating so many large meals and share your snacks or food with others or break your portions in half to help manage your Caloric intake 35 21 2 m m O gt Y ep CD Lu 2 36 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 lt is also impor tant 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 Most individuals can do a very good job of choosing the correct intensities if they simply categorize how they feel into one of four intensity zones These zones could be described the following ways zone __ Easy Warm up Cool down Challenging but comfortable Steady endurance pace Challenging and slightly uncomfortable Race pace Borderline out of breath Breathless Not maximum but winded Can t keep the p
34. ions 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 39 21 Z m O J m SCHWINN EXERCISE BIKE 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 A workout log is also an outstanding tool to help keep you 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 Total Total Total Date Time Time Calories Calories Distance Distance 41 O 2 O D N LIMITED WARRANTY ON EXERCISE EQUIPMENT From the date of purchase for the time periods listed below the following parts will be replaced free of charge if they are defective in material or workmanship After the s
35. ix months from the date of purchase you pay the labor cost to have them installed e Ten Years Frame e One Year All non expendable mechanical and electronic parts To arrange for warranty service call 1 800 4 MY HOME This warranty does not include seat seat back pedals and handlebar grips which are expendable parts that can wear out from normal use in less than one year This warranty is void if this product is ever used for other than private household purposes This warranty gives you specific legal rights and you may also have other rights which vary from state to state Sears Roebuck and Co Hoffman Estates IL 60179 Please record the following information for future reference Serial Number Date of Purchase gt 2 20 gt Z lt SCHWINN 2007 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 Nautilus Inc World Headquarters 16400 SE Nautilus Dr Vancouver Washington USA 98683 Printed in Chin
36. l hold for approximately 3 seconds The display will show the following workout results SPEED showing Average Speed TIME showing Total Time DISTANCE showing Total Distance 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 Please consult your physician before starting any exercise program He or she can help establish the exercise frequency intensity including determining your maximum and minimum heart rate and target heart rate zones and the exercise time appropriate for your particular age and condition If you have any pain or tightness in your chest an irregular heart beat shortness of breath feel faint or have any discomfort while you exercise STOP Consult your physician before continuing B Pulse rate The pulse rate will be displayed after the system has detected 4 stable pulse signals Pulse rate is then updated after receiving every two signals Please Note f your heart rate goes above 199 the 1 will flash So a heart rate of 224 will be displayed as 124 and the 1 will be flashing C Pulse rate readout
37. ne Keep third parties out of this area when the machine is in use Operate the machine in the manner described in this manual It can be hazardous to over exert yourself during exercise Make sure that all positional adjustment devices are securely engaged SAFETY WARNING LABELS BEFORE USING YOUR PRODUCT The following safety warnings are located in site specific areas on the Schwinn Exercise Bike Models SB13 and SR23 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 Prior to use read and understand the Owner s Manual 3 Injury or death is possible if Caution is not used while using this machine 4 The maximum user weight for this machine is 300 Ib 136 kg 5 Replace any Caution Warning or Danger label that is illeg ible damaged or removed 6 This machine is for home use only Location Affixed to the console mast just below the computer Leneli Model SB13 gt TI m gt 2 SAFEGUARDS Model SR23 in Label 1 Serial FEATURES THE REVOLUTIONARY SCHWINN BIOFIT COMFORT SYSTEM The unique and revolutionary Schwinn BioFit Comfort System is designed specifically to ensure
38. o 0 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 BMI Underweight Below 18 5 Normal 18 5 24 9 Overweight 25 0 29 9 Obesity 30 0 and above There are limitations however It may overestimate body fat in athletes and oth ers who have a muscular build It may also underestimate body fat in older per sons and others who have lost muscle mass When choosing the BMI program you will be prompted to enter your height and weight and the computer will calculate and display your Body Mass Index The console will display IDEAL BMI RANGE The ideal or normal range is 18 5 24 9 The console will also display your ideal weight range for your height SOURCE Centers for Disease Control and Prevention CDC Atlanta GA The CDC is an agency of the federal Department of Health and Human Services CONSULT YOUR PHYSICIAN FOR MORE INFORMATION ABOUT BMI AND THE WEIGHT THAT IS APPROPRIATE FOR YOU Recovery Test Recovery Test shows how quickly your heart recovers from an exercise state to a more restful state Improved recovery is an indicator of increasing fitness For the console to perform the Recovery Test two things must happen You must press the RECOVERY button AND the console must be displaying your heart rate When both of these situations occur then the
39. om 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 To change an existing custom program simply use the UP or DOWN buttons as you exercise in each interval to override your old custom program This new profile will automatically be stored into memory and will then be the new default custom program 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 Console Operation PROGRAM Time Trial Select Program Press any button to power up the console and ENTER PROGRM appears in the alphanumeric display To access the Time Trial program scroll through the display by using the UP or DOWN buttons until you reach T T PROGRAM then press ENTER Enter Distance You will then be prompted in the alphanumeric display to ENTER DIST Select the desired distance by using the UP or
40. ons 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 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 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 Enter Weight You will then be prompted in the alphanumeric display to ENTRWEIGHT Ibs or kgs Select the appropriate weight by using the UP or DOWN buttons and then press ENTER to confirm your selection Enter Height You will then be prompted in the alphanumeric display to ENTRHEIGHT in or cent Select the appropriate height by using the UP or DOWN buttons and then press ENTER to confirm your 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 inoper
41. port on Physical Activity and Health summarizes a few main points 1 Regular physical activity offers substantial improvements in health and well being for a majority of Americans 2 If you exercise regularly you ll reduce your risk of heart attack cancer diabetes high blood pressure osteoporosis and even the common cold 3 Regular exercise regardless of the intensity can help you control stress sleep problems and depression The benefits of exercise and activity are AMAZING And yet only 22 percent of Americans engage in exercise for 20 minutes a day And even among individu als who begin exercise programs the dropout rate is about 50 percent So how do you beat these odds The answer appears to be in how your start and maintain your exercise program as well as how you create a habit of exer cise Why are you starting an exercise program For most individuals it is to lose weight and look better which are great reasons However since changes in your body shape and size can be gradual and won t happen overnight it is important to focus on other benefits so that you will remain motivated Thrive 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 vie
42. put There is no on off switch Press any button to power up the console and ENTER PROGRAM appears in the alphanumeric display m gt Z m 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 In the Information Mode by following the displayed menu and prompts you will be able to Select ENGLISH measurement units which sets the computer for e Miles e Miles hour e Pounds e Inches Or select METRIC measurement units which sets the computer for e Kilometers e Kilometers hour e Kilograms e 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 hands so the computer can detect your pulse The computer uses information detected by the grip heart rate sensors for many of the software features Make sure you are griping the pods and look for the flashing heart icon and pulse rate located on the lower right portion of the LCD display to the l
43. puter 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 Nautilus Inc Customer Service at 1 800 NAUTILUS 628 8458 The safety level provided by the design of this equipment can only be maintained when the equipment is regularly examined for damage and wear Inoperable components should be replaced immediately or the equipment be put out of use until it is repaired Only Nautilus trained or Nautilus authorized personnel should carry out extensions readjustments modifications or repairs Daily Before each use inspect for loose broken damaged or worn parts Do not use if found in this condition repair or replace Weekly Check for smooth seat slider handlebar slider and console tilt operation Wipe any dust dirt or grime from the surfaces If needed sparingly apply a thin coating of silicone lube to ease operation Monthly Check pedals and crank arms and tighten as necessary Check all bolts and screws and tighten as necessary IMPORTANT To avoid damaging the finish on your bike and computer never use a petroleum based solvent when cleaning Avoid getting excessive moisture on the computer FITNESS GUIDELINES Exercise and Health It is not a secret that lack of exercise is increasingly becoming a major health issue O
44. rkout results and end the program or if you press START PAUSE the computer will resume the program where you left off m Console Operation FITNESS TEST Please note You must grip the heart rate sensor pods located on the handlebars for the computer to read your pulse and for the Heart Rate Control program to work effectively Select Program Press any button to power up the console and ENTER PROGRM appears in the alphanumeric display To access the Fitness Test scroll through the display by using the UP or DOWN buttons until you reach FITNESS TEST then press ENTER 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 Weight You will then be prompted in the alphanumeric display to ENTRWEIGHT Ibs or kgs Select the appropriate weight by using the UP or DOWN buttons and then press ENTER to confirm your selection Start You will then be prompted in the alphanumeric display to PRESS START FITNESS TEST will display confirming your selection You can now begin the Fitness Test The program begins at level 1 The program will automatically adjust to bring you into a pre determined Test Zone based upon an estimated maximum heart rate Once you are in the Test Zone the resistance level will remain constant The Time clock will begin to count down from
45. rval columns as viewed on the LCD screen and do not scroll as you advance through the workout m Alphanumeric Display Within the LCD display the computer features a message center that prompts you to input specific data and values to make the bike easy to operate and gets you to your workout quickly m gt Z E lt jam LU a 14 USING THE 5813 5823 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 RPM WATTS DISTANCE PULSE SPEED CALORIES showing the TIME remaining before the program moves to the next column Displays the current pedal RPM revolutions per minute Displays the current power you are producing at a given resistance evel AWATT is a measure of workload similar to horsepower in act 1 horsepower is equal to 746 Watts Displays the estimated DISTANCE traveled Miles or Kilometers Displays your current heart rate BPM beats per minute You must grip each Heart Rate contact sensor pod to enable the computer to detect your heart rate Displays the estimated SPEED Miles or Kilometers hour Displays the estimated CALORIES you have burned during the exercise Console Buttons and Button Functions START PAUSE Used
46. second ie Features ooooocncnnnnnnnnnnncnnnnnnnnnnnonnnnnnnnnnnononononononnnononnnnnnncnnnnnoneninininninos 8 Operation at 10 How to use the Schwinn exercise bike 10 How to use the Schwinn exercise bike computer 12 A A Moving your Schwinn exercise bike Leveling your Schwinn exercise DIKE 30 Maintenance 30 Fitness Guidelines Exercise and Health Your New Home Fitness Program Steps to Getting Started Components of Fitness Cardiovascular Fitn Ss se Muscular Strength Flexibility Nutrition Understand Caloric Balance 35 Eat a Variety of Foods Drink Water Eat More Often Portions Monitoring Your Intensity Training Beating the Dropout Odds Suggested Readings imita Workout 09 41 Limited Warranty enceta a a Aia 43 Contact Information pe 43 Z E m Z a 72 O lt gt LU LE lt 0 IMPORTANT SAFETY INSTRUCTIONS The following definition applies to the word Warning found throughoutthis manual WARNING Indicates a potentially hazardous situation which if not avoided could result in death or serious injury PRIOR TO USING THIS EQUIPMENT
47. that each point of contact and userinterface with the bike provides the user with proper ergonomic and bio mechanical positioning superior comfort the ultimate in functionality and is fully cus tomizable to fit each user s unique and specific needs m The Schwinn BioFit console is tilt adjustable for a customizable viewing angle to accommodate various workout environments positions and intensities gt 3 20 m Schwinn BioFit wide seats offer stability comfort and Support m Schwinn BioFit pedals provide proper alignment for efficient pedaling Handlebar slider mechanism contributes to an ideal user interface position Offered on upright models Seat slider mechanism ensures optimum seat height and fore aft adjustment Offered on upright models Lumbar support can be adjusted for improved lower back support Offered on recumbent models Other features BioConnect feedback system includes multi program and feature packed computer with 16 levels of resistance to keep you motivated and help you achieve your fitness goals Grip heart rate for monitoring your workouts m The Schwinn BioFit recumbent frame is a user friendly design that enables you to easily get on and off the bike without having to step over a high seat rail High quality chrome plated seat tube looks good in any room in the house Oversized rear stabilizer tube for rock solid steadiness
48. the heart rate you get when you are working in Zone 2 Approximate Percentage of Maximum Heart Rate 50 65 65 75 Challenging and uncomfortable Race pace Breathless Not maximum but winded Insert the heart rate you get when you are working in Zone 3 Insert the heart rate you get when you are working in Zone 4 75 85 85 95 Can t keep the pace for very long As you get in better shape the heart rate number you obtain for each zone will get higher and higher which means your heart is able to handle higher intensities Or you may find that your numbers don t change but you are able to stay in Zone 3 and Zone 4 longer than you used to Don t get too attached to any specific number or target heart rate If you train properly you will notice numbers that used to be difficult have now become easier You will also notice that if you are sick or overtired 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 your self Listening to your body and using your heart rate numbers when available will enable you to keep track of your intensity and see your progress as you train 37 21 Z m O J m Lu a 99 09 Lu Z E LL 38 BEATING THE DROPOUT ODDS The Surgeon General s Re
49. urely stroll 10 minutes in the morning and in the evening or whenever you can fit it in Whatever you do just make sure you get your body moving and your heart and lungs pumping for some period of time every day Muscular Strength is training your muscles to remain strong using resistance such as dumbbells elastic tubing or your body weight In the past decade we have learned that building or maintaining muscular strength is extremely important for a balanced fitness program And it is especially important as we get older 33 21 2 m m Lu a O 99 09 Lu Z E LL 34 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 car diovascular training can maintain their lean body mass as they get older What this means is that if you just do cardiovascular 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 We have also learned that consistent strength training helps maintain bone and muscle mass as we get older For women strength training along with cardiovascular training may also protect against post menopausal bone loss
50. using Within this profile are bricks or rectangles that are stacked vertically and indicate the relative resistance level and course profile The computer is capable of offering 16 different levels of resistance One brick represents the lowest level and eight bricks represent the highest level You can view the level you are exercising 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 dis play 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 the center of the display Each Profile Program is 50 columns or intervals long so each of these columns or intervals represents one fiftieth of your workout time For example if you enter a workout time of 25 minutes each column or interval time will last a duration of 30 seconds Since the display shows the first 12 columns of your workout program as you progress through the workout the program will scroll to the left The flashing bricks on the leftmost column let you know where you are in your workout and other columns to the right show the upcoming course profile The Manual Heart Rate Control Custom and Time Trial programs will display in the 12 inte
51. w exercise as punishment Look at it as an investment in your health If you don t feel motivated to workout one day think of something that is appealing to you that is active and change your workout Try not to let your workout become routine or mundane and always remember that some exercise is better than none at all So if you feel you are not motivated to continue stop your workout early or skip a day It just might be the thing you need to get you excited about your next workout Possibly the most important thing is to keep progressing your exercise program slowly Big increases in time or intensity can set you up for injury and cause you to drop out Unless you are a world class athlete there is no reason to workout at world class levels Remember to give yourself some days off and get proper rest Finally try to anticipate lapses If you are traveling or your schedule is becom ing busier and you are fearful you may get off track try planning ahead For example book a hotel that has a workout facility or change up your workout So that you your interest high 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 lt 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 Congratulat
52. whether you will gain or lose weight day to day It is impossible to achieve weight loss without some sort of Caloric deficit that can be obtained through cutting Calories or burn ing off more than you take in The wisest approach 15 to do a little of both cutting Calories and exercising lt is the only proven long term weight management program that is successful You should ensure that you are consuming at least 1 200 Calories per day total A total weight loss of no more than 2 lbs per week is recommended for long term weight management Eat a variety of foods 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 unhealthy in the long run and should be avoided Don t focus too much on any particular meal or snack but rather on your overall intake of a variety of different foods during any given day Drink water Our bodies are made up of over 70 water and most of us don t drink enough Carry water with you everywhere you go and drink as often as you can This helps the body function at optimum levels and can significantly help with weight management Eat more often and be mindful o
53. 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 home exercise equipment you can roll out of bed put on a pair of sweats and start working out while the coffee is brewing No getting in the car and having to drive to the health club No standing in line waiting for the equipment to become available And there is the comfort and safety factor Who wants to walk or run outside when it is dark or is raining Or try to ride a bike in the middle of heavy traffic With your home exercise equipment you can exercise in the comfort and security of your air conditioned home Privacy and cleanliness are also important Now you can exercise without feeling rushed or that anyone is looking at you which is great if you are embarrassed about carrying around a few extra pounds No more sharing sweaty equipment or wondering if you will catch athlete s foot in the health club shower The biggest advantage however may simply be the time factor With work schedules ever changing and busy family obligations a home gym offers the benefit of being able to work out when it is most convenient for you No classes to time your schedule around or peak times to avoid This is especially convenient if you have children at home It couldn t be easier 31 21 Z m 0 m
Download Pdf Manuals
Related Search