Table Of Contents - Schwinn Evolution Owner's Manual

TABLE OF CONTENTS

Operation .........................................................................................................6
How to use the Schwinn Evolution Bike..........................................6-10
Maintenance ....................................................................................................11
Moving your Schwinn Evolution Bike ..................................................11
Leveling your Schwinn Evolution Bike.................................................11
Daily maintenance ...................................................................................12
Chain adjustment ....................................................................................12
Guidelines - General Fitness and Exercise
by Edmund R. Burke, Ph.D .............................................................................13
Getting the most out of your home fitness program .....................13
The Stanford home exercise study ......................................................13
Home fitness planning worksheet .......................................................14
Balance fitness .........................................................................................15
Muscular strength ...................................................................................16
Cardiovascular strength .........................................................................16
Training effect ..........................................................................................16
Flexibility ...................................................................................................17
Exercise and body composition ...........................................................17
A balanced workout ................................................................................18
Warm up ....................................................................................................18
Aerobic/strength exercise .....................................................................18
Cool down .................................................................................................19
How to determine your maximum heart rate ...................................19
Target heart rate training zones ..........................................................20
Beating the dropout odds: Jump start your fitness program .......20
Summary of Surgeon's General Report on
physical activity and health ...............................................................20
Make exercise a habit..............................................................................21
It's never too late for fitness.................................................................22
Suggested readings ................................................................................22
Schwinn Fitness Inc. Limited Warranty
F I T N E S 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.
.................................................23
S A F E G U A R D S