Table of Contents
Advertisement
CONGRATULATIONS!
Thank you for making the Schwinn Airdyne
upper body exerciser 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 Windjammer upper body exerciser should enable you to
shape and monitor your workouts to:
Increase your energy level
Increase cardiovascular and aerobic fitness
Increase upper 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 Windjammer upper body
exerciser 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, RPMs and workload level.
This Owner's Manual contains all the information you need to
operate and enjoy your Airdyne Windjammer upper body
exerciser. Also included are general fitness guidelines. Please
read this Owner's Manual in its entirety before getting onto the
Windjammer exerciser and working out. So let's get started.
Take your time and have fun!
2
®
Windjammer
™
TABLE OF CONTENTS
........................................................................................................4
How to use the Airdyne Windjammer computer .............................6
...................................................................................................8
Moving your Airdyne Windjammer Upper Body Exerciser..............8
Installing new computer batteries......................................................8
Maintenance.............................................................................................8
Guidelines - General Fitness and Exercise
.........................................................................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
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
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.
...........................19
3
Hide quick links:
Advertisement
Table of Contents
