(target heart rate zone) and time appropriate for your particular age and condition. The following 3 warnings listed below are also located on the computer console mast of the exercise bike. Failure to follow any of these safeguards may result in injury or serious health problems.
THE REVOLUTIONARY SCHWINN BIO-FIT ™ COMFORT SYSTEM The unique and revolutionary Schwinn Bio-Fit Comfort System is designed ™ specifically to ensure that each point of contact and user-interface with the bike provides the user with proper ergonomic and bio-mechanical positioning, superior comfort, the ultimate in functionality, and is fully customizable to fit each user’s unique and specific needs.
Schwinn Bio-Fit ™ handlebars adjust for a variety of multiple comfortable hand positions (Offered on upright models) Schwinn Bio-Fit ™ wide seats offer stability, comfort, and support Schwinn Bio-Fit ™ pedals provide proper alignment for efficient pedaling Console slider mechanism contributes to an ideal user...
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. The Schwinn bike should enable you to shape and monitor your workouts to:...
TABLE OF CONTENTS Operation... How to use the Schwinn exercise bike... How to use the Schwinn exercise bike computer ... Maintenance... Moving your Schwinn exercise bike... Leveling your Schwinn exercise bike ... Maintenance ... Fitness Guidelines…………………………………………………... Exercise and Health... Your New Home Fitness Program...
HOW TO USE THE SCHWINN EXERCISE BIKE Seat adjustment Proper seat adjustment helps ensure maximum exercise efficiency and comfort, while reducing the risk of injury. 1. Place one pedal in the forward position and center the ball of your foot over the center of the pedal. Your leg should be slightly bent at the knee (Figs.
Fig. 5 Foot positioning/pedal strap adjustment Place the ball of each foot on the pedals. Rotate the ped- als until one foot is within arms reach. Then, reach down carefully and fasten the rubber strap over your shoe and secure it to the pedal by slipping the nub at the end of the pedal through one of the slots in the strap.
USING THE COMPUTER Using the Computer Your Schwinn bike is equipped with a versatile computer console which includes: • Quick Start • 1 Manual program • 6 profile programs • Calorie Goal • BMI (Body Mass Index) • Recovery Mode •...
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.
USING THE 112/212 COMPUTER LCD Display Descriptions TIME Displays the workout TIME. The TIME will count down from the TIME you entered when beginning the program and shows the TIME remaining for your workout. INTERVAL TIME Displays the INTERVAL TIME. The INTERVAL TIME will count down showing the TIME remaining before the program moves to the next column.
“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.
SOFTWARE FEATURES Quick Start: This is a “one-touch” way of starting the Manual Program. 1 Manual Program: You manually adjust the resistance level during your workout to make the program easier or more challenging. 6 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 Plateau...
There are limitations however. It may overestimate body fat in athletes and others who have a muscular build. It may also underestimate body fat in older persons 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 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 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 minutes before pressing the RECOVERY button.
• IMPORTANT Things You Should Know Before Exercising The values calculated or measured by the computer are for exercise reference purposes only, NOT FOR MEDICAL PUR- POSES. 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.
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: pressing the UP or DOWN buttons at any time. To STOP or PAUSE the program: pause your workout.
To STOP or PAUSE the program: 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.
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 “ENTER CALS”. Select the desired Calories to burn 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 (lbs. 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.
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 distributor if you have any questions on the proper use or maintenance of this equipment or contact Schwinn 864-1270.
FITNESS GUIDELINES Exercise and Health It is not a secret that lack of exercise is increasingly becoming a major health issue. Obesity is on the rise, and being overweight can contribute to an increased risk in heart attack, diabetes, high blood pressure and other life threatening illnesses. Most people do not get enough activity during the day to make up for the time they spend at their desks, driving their cars or sitting in front of their televisions.
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.
For example, you might try using your Schwinn® exercise bicycle for a scheduled, 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).
We have learned through a variety of studies that those individuals who just train aerobically (without strength training) do maintain their cardiovascular endurance over the years, but they generally lose lean muscle mass as they get older. However, those individuals who combine strength training and cardiovascular training can maintain their lean body mass as they get older.
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.
MONITORING YOUR INTENSITY When you are doing cardiovascular workouts, it is important that you work at the appropriate intensities when you are first starting out. It is also important that you workout at a variety of intensities after you have built a fitness base. Research in recent years has indicated that one of the best ways to monitor your cardiovascular intensity is to pay close attention to how you are feeling when you workout.
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.
BEATING THE DROPOUT ODDS The Surgeon General’s Report on Physical Activity and Health summarizes a few main points: Regular physical activity offers substantial improvements in health and well-being for a majority of Americans. If you exercise regularly, you’ll reduce your risk of heart attack, cancer, diabetes, high blood pressure, osteoporosis and even the common cold.
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.
5. If you elect to repair an exercise product or part yourself, using the services of someone other than an Authorized Schwinn Fitness Dealer, or use a replacement part not supplied by Schwinn, Schwinn shall not be liable for any cost, damage, failure or loss caused by the use of such unauthorized service or parts.
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...