Table Of Contents - Schwinn Elliptical Trainer Manual

CONGRATULATIONS!
Thank you for making the Schwinn 410i 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 includ-
ed 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 410i 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 410i 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, watts, Mets, calories, and strides
per minute.
This Owner's Manual contains all the information you need to operate
and enjoy your 410i elliptical trainer. Please read the manual in its
entirety before attempting to exercise on the 410i.
Let's get started.
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TABLE OF CONTENTS

Operation ......................................................................................................4
How to use the 410i elliptical trainer ..................................................4
How to use the 410i elliptical trainer computer ...............................5
Maintenance ...................................................................................................8
Moving your 410i elliptical trainer........................................................8
Leveling your 410i elliptical trainer ......................................................8
Maintenance.............................................................................................8
Guidelines - General Fitness and Exercise
by Edmund R. Burke, Ph.D .........................................................................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
Beating the dropout odds: Jump start your fitness program......16
Summary of Surgeon General's Report on
physical activity and health..................................................................16
Make exercise a habit ............................................................................17
It's never too late for fitness ...............................................................18
Suggested readings...............................................................................18
Schwinn Cycling & Fitness Inc. Limited Warranty
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.
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