Table Of Contents - Schwinn 418 Owner's Manual

CONGRATULATIONS!
Thank you for making the Schwinn 418/ 428p elliptical trainer a part
of your exercise program. For many years to come, you will be able to
rely on the quality of Schwinn's craftsmanship and durability. We have
included some general fitness guidelines for your use and hope you
will find the information valuable in assisting you in your pursuit of a
healthy lifestyle.
The 418/ 428p elliptical trainer will enable you to customize and
monitor your workouts to:
Increase your energy level
Increase cardiovascular and aerobic fitness
Increase lower and upper body muscle strength
Decrease your overall percentage of body fat
Whether you are just getting started in an exercise program or are
already physically fit, the 418/ 428p is designed to be an efficient, easy
and enjoyable way to achieve an improved level of fitness. You can
exercise your way to a more fit and healthy body. The on-board
digital computer enables you to accurately monitor your progress
by tracking time, distance, speed, calories, and strides per minute.
This Owner's Manual contains all the information you need to operate
and enjoy your 418/ 428p elliptical trainer. Please read the manual in
its entirety before attempting to exercise on the 418/ 428p.
Let's get started.

TABLE OF CONTENTS

Operation
......................................................................................................6
How to use the 418/ 428p elliptical trainer ........................................6
How to use the 418 elliptical trainer computer ................................7
How to use the 428p elliptical trainer computer.............................11
Maintenance ..................................................................................................16
Moving your 418/ 428p elliptical trainer ............................................16
Leveling your 418/ 428p elliptical trainer...........................................16
Maintenance............................................................................................16
Guidelines - General Fitness and Exercise
by Edmund R. Burke, Ph.D ........................................................................17
Getting the most out of your home fitness program....................17
The Stanford home exercise study.....................................................17
Home fitness planning worksheet .....................................................18
Balance fitness........................................................................................19
Muscular strength..................................................................................20
Cardiovascular strength .......................................................................20
Training effect.........................................................................................20
Flexibility..................................................................................................21
Exercise and body composition..........................................................21
A balanced workout...............................................................................22
Warm up...................................................................................................22
Aerobic/strength exercise ...................................................................22
Cool down ...............................................................................................23
How to determine your maximum heart rate .................................23
Target heart rate training zones.........................................................23
Beating the dropout odds: Jump start your fitness program......24
Summary of Surgeon General's Report on
physical activity and health..................................................................24
Make exercise a habit ............................................................................25
It's never too late for fitness ...............................................................26
Suggested readings...............................................................................26
Schwinn Fitness Inc. Limited Warranty ...............................................27
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.