Schwinn Exercise Bike SB13 User Guide

ExErcisE bikE

ownEr’s manual

SB13 Upright

SR23 Recumbent

ownEr’s manual

Download from Www.Somanuals.com. All Manuals Search And Download.

Pn 001-7087 rev a (04/11/2007)

TABLE OF CONTENTS

Safety Precautions..................................................................................4

Important Safety Instructions ............................................4

Safety Warning Labels........................................................5

Features

............................................................................................8

Operation ...........................................................................................10

How to use the Schwinn exercise bike........................ 10

How to use the Schwinn exercise bike computer ....... 12

Maintenance .........................................................................................30

Moving your Schwinn exercise bike ..............................30

Leveling your Schwinn exercise bike .............................30

Maintenance .....................................................................30

Fitness Guidelines ................................................................................31

Exercise and Health ..........................................................31

Your New Home Fitness Program ....................................31

Steps to Getting Started ..................................................32

Components of Fitness ....................................................33

Cardiovascular Fitness ......................................................33

Muscular Strength ............................................................33

Flexibility ...........................................................................34

Nutrition ............................................................................35

Understand Caloric Balance .............................................35

Eat a Variety of Foods .......................................................35

Drink Water .......................................................................35

Eat More Often / Portions ................................................35

Monitoring Your Intensity ..................................................36

Training Zones ..................................................................36

Beating the Dropout Odds ...............................................38

Suggested Readings ........................................................39

Workout Log .........................................................................................41

Limited Warranty ..................................................................................43

Contact Information .............................................................................43

ꢀ

Download from Www.Somanuals.com. All Manuals Search And Download.

IMPORTANT SAFETY INSTRUCTIONS

The following deﬁnition applies to the word “Warning” found throughout this

manual:

Indicates a potentially hazardous situation which, if

not avoided, could result in death or serious injury.

Prior to using this equiPment, observe the folloWing

Warnings:

1. Read and understand the complete Owner's Manual.

2. Read and understand all Warnings on this machine.

3. Keep children away from this machine and / or supervise them closely if

they are near the machine or present during its operation. This machine

is not suitable as a children’s toy. There is a natural tendency for children

to want to play on exercise equipment, and parents and others in charge

of children should be aware of their respective responsibilities. Moving

parts that may appear to present obvious hazards to adults may not

appear to do so to children.

4. Consult a physician prior to commencing an exercise program. If, at any

time, you feel faint or dizzy, or experience pain, stop and consult your

physician.

5. Inspect this machine for loose parts or signs of wear. Pay special

attention to the seat, pedals, and crank arms. Do not use if found in this

condition. Contact Nautilus Customer Service.

6. This exercise machine is for consumer users only.

7. Set up and operate this exercise machine on a solid level surface.

8. This machine contains moving parts. Use Caution. Do not wear loose

clothing or jewelry.

9. Care should be taken when mounting and dismounting the exercise

bicycle.

10. This machine is designed for a user weight limit of 300 lb. (136 kg). Do not

use if you are over this weight.

11. Set up the machine so that there is a free area of 19.7 inches ( 0.5 m) on

all sides of the machine. Keep third parties out of this area when the

machine is in use.

12. Operate the machine in the manner described in this manual. It can be

hazardous to over exert yourself during exercise.

13. Make sure that all positional adjustment devices are securely engaged.

Download from Www.Somanuals.com. All Manuals Search And Download.

safetY Warning labels

befORe USINg yOUR PRODUCT: The following safety warnings are located

in site-speciﬁc areas on the Schwinn exercise bike Models Sb13 and SR23.

Please read all safety precautions and warning information prior to using your

product. be sure to replace any warning label if damaged, illegible or missing.

If you do not have, or cannot ﬁnd, or need to replace a warning label, please

call 1-800-864-1270 to obtain a new label.

label 1: "1. Keep children away.

2. Prior to use, read and understand the Owner's Manual.

3. Injury or death is possible if Caution is not used while using this

machine.

4. The maximum user weight for this machine is 300 lb. (136 kg).

5. Replace any "Caution", "Warning" or "Danger" label that is illeg-

ible, damaged or removed.

6. This machine is for home use only."

location: Afﬁxed to the console mast just below the computer.

Label 1

Model SB13

Serial #

ꢁ

Download from Www.Somanuals.com. All Manuals Search And Download.

Label 1

Model SR23

Serial #

ꢂ

Download from Www.Somanuals.com. All Manuals Search And Download.

™

THE REVOLUTIONARY SCHwINN BIOFIT COMFORT

SYSTEM

™

The unique and revolutionary Schwinn BioFit 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 cus-

tomizable to fit each user’s unique and specific needs.

Download from Www.Somanuals.com. All Manuals Search And Download.

™

n The Schwinn BioFit console is tilt-adjustable for a

customizable viewing angle to accommodate various

workout environments, positions and intensities.

™

n Schwinn BioFit wide seats offer stability, comfort,

and support.

™

n Schwinn BioFit pedals provide proper alignment for

efficient pedaling.

n Handlebar slider mechanism contributes to an ideal

user interface position (Offered on upright models).

n Seat slider mechanism ensures optimum seat height

and fore/aft adjustment (Offered on upright models).

n Lumbar support can be adjusted for improved lower

back support (Offered on recumbent models).

Other features:

™

n BioConnect feedback system includes multi-program and

feature-packed computer with 16 levels of resistance to

keep you motivated and help you achieve your fitness goals.

n Grip heart rate for monitoring your workouts

™

n The Schwinn BioFit recumbent frame is a user-

friendly design that enables you to easily get on and

off the bike without having to step over a high seat rail.

n High-quality, chrome-plated seat tube looks good in any

room in the house.

n Oversized rear stabilizer tube for rock-solid steadiness

™

n BioDyne performance system includes a drive train featuring a

strong drive train features a strong and durable 3-piece crank, super

quiet 6-groove drive belt and oversize, perimeter weighted, 20 lb.

(9 kg) flywheel that provide the ultimate in true “road” feel.

n Transport wheels give you the versatility to move your

workouts to the family room while watching the kids or

the den while enjoying your favorite tv program.

n Convenient storage for your favorite workout reading

materials (Offered on recumbent models)

ꢃ

Download from Www.Somanuals.com. All Manuals Search And Download.

HOwTO USETHE SCHwINN EXERCISE BIKE

n Seat adjustment

Proper seat adjustment helps ensure maximum exercise efficiency and com-

fort, 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.

2. If your leg is too straight or your foot cannot touch the pedal, you will need

to move the seat down on the upright bike or forward on the recumbent bike.

If your leg is bent too much, you will need to move the seat up on the upright

bike or backward on the recumbent bike.

3. Adjust the upright seat height by first dismounting the bike, then pulling out

the adjustment knob on the seat tube and releasing the locking pin. Lower or

raise the seat to the desired height. Release the seat knob, engaging the lock-

ing pin. Be sure that the pin is fully secured in a seat post hole. To adjust the

recumbent seat, pull the seat knob outward to release the seat. Slide the seat

forward or backward to the desired position. The knob will “pop” up into the

next hole; turn the knob to ensure a tight fit.

4. The upright bike also features a combination fore / aft and micro seat height

adjustment slider. To move the seat closer to, or away from the console, loos-

en the knob, slide the seat forward or rearward to the desired position and

re-tighten. Because of the unique angled design of the slider it also functions

as a micro seat height adjustment. Using this feature in combination with the

pop-pin adjustment on the seat tube enables you to fine tune the proper seat

height for optimum comfort and performance.

n Foot positioning/pedal strap adjustment

Place the ball of each foot on the pedals. Rotate the pedals until one foot

is within arm's 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. Pull down on the strap until it

snaps into place. Repeat for the other foot. Point your toes and knees directly

forward to ensure maximum pedal efficiency. Pedal straps can be left in

place for subsequent workouts.

n Handlebar Adjustment

The upright bike offers an adjustable reach handlebar to ensure a variety of

comfortable workout positions. To adjust the reach of the handlebars, loosen

the knob, slide the handlebars in or out to the desired position and re-tighten.

Download from Www.Somanuals.com. All Manuals Search And Download.

n Console Adjustment

The upright and recumbent bikes both feature a tilt-adjustable console that enables

you to customize your own viewing angle. To adjust the console tilt position,

loosen the knob, move the console to one of the three available tilt positions

and re-tighten.

n Resistance adjustment

Using the console, you have control over the levels of resistance integrat-

ed into your workout. Typically, lower resistance levels enable you to move at

a faster pace, placing increased demand on your cardiovascular system. Higher

resistance levels will typically deliver more of a muscle / endurance workout at

lower RPMs. But everyone is different! So experiment and find the beginning

of resistance that is comfortable for you.

n Lower body workout

Once you are in position and sitting comfortably, slowly begin pedaling, with

your arms relaxed and with your hands resting on the hand grips. Pedal at an

easy pace, at a low resistance level until you feel comfortable and secure. As

you feel more comfortable, experiment with the range of resistance levels

available via the console.

Download from Www.Somanuals.com. All Manuals Search And Download.

HOwTO USETHE SCHwINN EXERCISE BIKE COMPUTER

Using the Computer

Your Schwinn bike is equipped with a versatile computer console which

includes:

•

Quick Start

1 Manual program

10 Profile programs

3 Heart Rate Control programs

2 Custom user-defined programs

Time Trial program

Fitness Test

Calorie Goal

BMI (Body Mass Index)

Recovery Mode

Results Mode

This console provides

you with important

information about

your workout as well

as controlling the

resistance levels. The

following sections

will describe how to

utilize the many func-

tions provided by this

computer. Keep this

manual accessible for

future reference, as

you will want to exper-

iment with the various

functions while you

become familiar with

the bike.

Computer Console

Design

Before we discuss

using the specific func-

tions of the computer,

let’s get familiar with

the display, the differ-

ent features, and vari-

ous buttons located on

the console.

Download from Www.Somanuals.com. All Manuals Search And Download.

Computer Features

n 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. The smaller

windows across the bottom show INTERVAL TIME and TIME, RPM and

WATTS, DISTANCE, and HEART (PULSE) RATE. The next larger window

on the right side of the display shows SPEED and CALORIES, ENGLISH or

METRIC operating mode, and the CYCLIST ICON with spinning wheels

relative to your SPEED. The icon also indicates that the program is running.

The large main area of the display shows the program profile you are using.

Within this profile are “bricks”, or rectangles, that are stacked vertically and

indicate the relative resistance level and course profile. The computer is

capable of offering 16 different levels of resistance. One “brick” represents

the lowest level and eight “bricks” represent the highest level. You can view

the level you are exercising in by referencing the Level numbers displayed

on the left and right side of the “brick” display. Levels 1, 3, 5, 7, 9, 11, 13,

and 15 display on the left side and Levels 2, 4, 6, 8, 10, 12, 14, and 16 dis-

play on the right. The highest value displayed is the resistance level you are

working out in.

In addition, you will notice that there are 12 columns of these “bricks” lined

up horizontally across the bottom of the center of the display. Each Profile

Program is 50 columns or “intervals” long so each of these columns or

“intervals” represents one fiftieth of your workout time. For example, if you

enter a workout time of 25 minutes, each column or “interval” time will last

a duration of 30 seconds. Since the display shows the first 12 columns of

your workout program, as you progress through the workout, the program

will scroll to the left. The flashing “bricks” on the leftmost column let you

know where you are in your workout and other columns to the right show

the upcoming course profile.

The Manual, Heart Rate Control, Custom and Time Trial programs will display

in the 12 interval columns as viewed on the LCD screen and do not scroll as

you advance through the workout.

n Alphanumeric Display

Within the LCD display the computer features a “message center” that

prompts you to input specific data and values to make the bike easy to

operate and gets you to your workout quickly.

1ꢀ

Download from Www.Somanuals.com. All Manuals Search And Download.

USINGTHE SB13/SR23 COMPUTER

n 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.

INTERVALTIME Displays the INTERVAL TIME. The INTERVAL TIME will count down

showing the TIME remaining before the program moves to the

next column.

RPM

Displays the current pedal RPM (revolutions per minute).

WATTS

Displays the current power you are producing at a given resistance

level. A WATT is a measure of workload similar to horsepower (in

fact 1 horsepower is equal to 746 Watts).

DISTANCE

PULSE

Displays the estimated DISTANCE traveled (Miles or Kilometers).

Displays your current heart rate BPM (beats per minute). You must

grip each Heart Rate contact sensor pod to enable the computer to

detect your heart rate.

SPEED

Displays the estimated SPEED (Miles or Kilometers / hour).

CALORIES

Displays the estimated CALORIES you have burned during the exercise.

n Console Buttons and Button Functions

START / PAUSE Used to start and pause the workout. When in a program pressing

this button will pause the workout. Press this button again to restart

the clock and the program where you left off.

UP / DOWN

Used to change resistance level or to adjust values such as program

time etc.

ENTER

SCAN

Confirms or enters your selection.

These 3 buttons enable the user to alternately view Interval Time or

Time, RPM or Watts, and Speed or Calories.

RESET

Pressing RESET in the program mode will bring you back to the

“ENTER PROGRAM” screen. Holding the RESET button down

for 2 seconds will reset the console and perform the “Power Up” step.

QUICK START

RESULTS

When the screen displays “ENTER PROGRAM”, pressing this

will start the Manual Program. This is a “one-touch” way of starting

the Manual Program.

Press this button to end the program and see the summary results of

your workout: Total Time, Total Distance, Average Speed, Average

Watts, Average Pulse and Total Calories. Once you press this button

your workout will end. You cannot go back and resume your workout

where you left off. See START / PAUSE above for information

regarding pausing then resuming your workout.

RECOVERY

Press this button to measure and obtain your heart rate recovery

score. See section “Recovery Test”.

Download from Www.Somanuals.com. All Manuals Search And Download.

USINGTHE SB13/SR23 COMPUTER

n Auto Shut-Off (Sleep Mode)

The console will automatically shut off in approximately 2 minutes without

use or input. There is no on/off switch. (Press any button to power up the

console and “ENTER PROGRAM” appears in the alphanumeric display.)

n Information Mode

The computer enables you to switch between English or Metric units

by pressing and holding the UP and DOWN buttons simultaneously

for 3 seconds. Use the UP or DOWN button to select “ENGLISH” or

“METRIC” and press ENTER to confirm. The computer will enter the

Information Mode. In the Information Mode, by following the displayed

menu and prompts, you will be able to:

Select ENGLISH measurement units which sets the computer for:

•

Miles

Miles/hour

Pounds

Inches

Or select METRIC measurement units which sets the computer for:

•

Kilometers

Kilometers/hour

Kilograms

Centimeters

See Total Distance

See Total Hours

Press ENTER and then the software version will display. Press ENTER

again to exit the Information Mode and the computer will bring you to the

“ENTER PROGRAM” mode.

n 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. Make

sure you are griping the pods and look for the flashing “heart” icon and

pulse rate located on the lower right portion of the LCD display (to the left

of the CYCLIST icon) indicating that a pulse signal is being received. This is

extremely important for the Heart Rate Control and Fitness Test programs.

The computer must receive a steady, consistent signal for the duration of

these programs to operate correctly. If there is no display please see the

section titled “IMPORTANT Things You Should Know Before Exercising” for

more information.

1ꢁ

Download from Www.Somanuals.com. All Manuals Search And Download.

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 pro-

gram easier or more challenging.

10 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

Profile Program 2

Profile Program 3

Profile Program 4

Profile Program 5

Profile Program 6

Profile Program 7

Profile Program 8

Profile Program 9

Profile Program 10

Ride in the Park

Rolling Hills

Plateau

Speed Intervals

Strength Intervals

Pyramid Intervals

Ramp Interval 1

Ramp Interval 2

Pikes Peak

Cross-Training

3 Heart Rate Control (H.R.C) Programs

These programs enable you to choose to workout in 3 different heart rate zones;

60% to 70% of max. heart rate, 70% to 80% of max. heart rate, and 80% to

90% of max. heart rate. The zones are calculated based upon your age and the

percent of maximum heart rate you select to exercise in.

***Please note: You must grip the heart rate sensor pods located on the handle-

bars for the computer to read your pulse and for the Heart Rate Control programs

to work effectively.

60% - 70% of maximum heart rate – General Fitness Zone – Fat Burning

Exercise within this zone improves general fitness, begins to develop endurance,

and contributes greatly to weight control and management by utilizing mostly fat

Calories for energy.

70% - 80% of maximum heart rate – Aerobic Workout Zone – Endurance

Training Exercise within this zone increases overall fitness, improves cardio-

vascular efficiency and endurance.

80% - 90% of maximum heart rate – Anaerobic Workout Zone – Performance

Training Exercise within this zone maximizes fitness and athletic performance.

***We strongly recommend you consult with your physician before exercising in

this zone.***

1ꢂ

Download from Www.Somanuals.com. All Manuals Search And Download.

2 Custom User-defined Programs

These programs enable you to set up, store into memory and then work out in 2

different course profiles that you customize.

TimeTrial

This program enables you to work out against a “pacer” to determine how long

it takes you to cover a preset distance. You preset the speed of the “pacer” as

the baseline of your workout and race to the end of the preset distance. At the

end of the Time Trial, the computer displays the watts, distance, speed, etc.

that you have achieved.

FitnessTest

The Fitness Test is one of the best ways to measure improvements in your physi-

cal fitness level. The test measures your fitness by comparing your power output

(in Watts) to your Heart Rate. In general, as you become “more fit,” you will pro-

duce more power (Watts) at a given Heart Rate.

Here is how the test measures your power and heart rate. As the test starts,

the power (watts) slowly increases. This means that you will work harder, and

as a result, your heart rate increases. The watts continue to increase automati-

cally until your heart rate reaches the “Test Zone.” This zone is individually cal-

culated for each user to be near 75% of their estimated maximum heart rate.

(This "Maximum Heart Rate" is computed from the information you input into

the computer when you start the program. These number values are different

for everyone.) When you reach the Test Zone, the bike holds the watts steady

for 3 minutes to allow you to achieve a steady heart rate state. It is important

to concentrate on keeping a steady heart rate during these 3 minutes to ensure

consistent and more accurate readings.

At the end of the three minutes, the computer measures your Heart Rate, and

the power (Watts). These numbers (along with information about your age and

weight) are put into a formula, and produce a “Fitness Score.”

By logging and noticing the change in your own fitness scores, you can see your

progress to increased fitness. The higher your score, the higher your fitness

level. For example, let’s say you have an initial fitness score of 28. Four weeks

later you perform the test again and your score is 35. This means you have

increased your fitness. Your power output has increased and at the same time

your heart rate has decreased. You are producing more power with less effort.

Note: The Fitness Test is an excellent way to measure changes in your own fit-

ness level. It is not designed to compare one person’s score to another person’s

score, because the test's formula only “estimates” your Maximum Heart Rate.

Therefore the numbers are only relevant when compared with your own fitness

scores. (There are no corresponding "absolute" numbers in the owner’s manual

that you can reference to see what your fitness level is.)

Download from Www.Somanuals.com. All Manuals Search And Download.

Calorie Goal:

The Calorie Goal feature lets you select an amount of Calories you would like to

burn during your workout.

When selecting “CALORIE GOAL”, use the UP and DOWN buttons to select

the amount of Calories you wish to “burn” from 10 to 990. Each increment will

change the Calories by 10. Confirm your selected value by pressing the ENTER

button.

The console will prompt you to choose a profile program. Use the UP or DOWN

buttons to select a profile program and press the ENTER button to confirm your

selection. During the program the Calorie display will count down from the num-

ber of Calories you entered to 0.

BMI (Body Mass Index) Measurement

BMI is a useful tool that shows the relationship between weight and height that

is associated with body fat and health risk. The table below gives a general rating

and BMI score:

BMI

Underweight

Normal

Overweight

Obesity

Below 18.5

18.5 – 24.9

25.0 – 29.9

30.0 and above

There are limitations however. It may overestimate body fat in athletes and oth-

ers who have a muscular build. It may also underestimate body fat in older per-

sons 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

console will display “IDEAL BMI RANGE”. The ideal or normal range is 18.5

– 24.9. The console will also display your ideal weight range for your height.

SOURCE: Centers for Disease Control and Prevention (CDC), Atlanta, GA.

The CDC is an agency of the federal Department of Health and Human

Services.

CONSULTYOUR PHYSICIAN FOR MORE INFORMATION ABOUT BMI AND

THE WEIGHTTHAT IS APPROPRIATE FORYOU.

RecoveryTest

RecoveryTest shows how quickly your heart recovers from an exercise state to a

more restful state. Improved recovery is an indicator of increasing fitness.

For the console to perform the Recovery Test two things must happen. You must

press the RECOVERY button, AND, the console must be displaying your heart

Download from Www.Somanuals.com. All Manuals Search And Download.

rate. When both of these situations occur, then the console will perform the

Recovery Test.

The console will show “01:00 STOP” and the time will begin to count down.

Stop exercising but continue to grip the heart rate sensors. After 5 seconds, the

display will show “00:55 RELAX” and will continue to count down to 00:00. For

the entire minute the console will also show your heart rate. You must grip the

heart rate sensors for the duration of the test.

The display will continue to show “RELAX” and your heart rate until the clock

counts down to 00:00. The console will then calculate your recovery score.

Recovery Score = Your heart rate at 1:00 (the beginning of the test) minus your

heart rate at 00:00 (the end of the test)

The display will show “SCORE (Recovery Score)”. This will remain on the dis-

play for 5 seconds; then you can press RESULTS to view a summary of your

workout and end the program you are working out in, or press START to resume

working out where you left off.

The higher the RecoveryTest score value, the quicker your heart rate is returning to

a more restful state and is an indication of improving fitness. By recording these

values over time you can see the trend toward better health!

When you press the RECOVERY button and there is no heart rate signal or

display, the console will show “NEED HR” and the HEART RATE ICON on 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 min-

utes before pressing the RECOVERY button. This will be easier to achieve, and

obtain the best result, in the Quick Start or Manual program so you can control

level of resistance.

***Please note: The RECOVERY button does not function when you are in the

BMI program.

Results Mode

When you complete a program, the Results Mode will automatically display and

show your basic workout statistics. Manually pressing this button during your work-

out will also end the program and then give you your basic workout statistics. You

cannot return to your workout after pressing this button.

To have the option of either ending your workout and seeing your workout

results, or pausing your workout so you can return to where you left off, perform

the following steps:

To STOP or PAUSE the program: Press the START / PAUSE button to pause

1ꢃ

Download from Www.Somanuals.com. All Manuals Search And Download.

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.

In Results Mode the console will display:

“GREAT JOB” This will hold for approximately 3 seconds.

“YOUR RESULTS” This will hold for approximately 3 seconds.

The display will show the following workout results:

SPEED: showing Average Speed

TIME: showing Total Time

DISTANCE: showing Total Distance

CALORIES: showing Total Calories

WATTS: showing Average Watts

HEART RATE: showing Average Heart Rate.

Pressing the RESET button will bring you back to the “ENTER PROGRAM”

mode. After 60 seconds the console will automatically return to the

“ENTER PROGRAM” mode.

IMPORTANTThingsYou Should Know Before Exercising

A. The values calculated or measured by the computer are for

exercise reference purposes only, NOT FOR MEDICAL PURPOSES.

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. If you have

any pain or tightness in your chest, an irregular heart beat,

shortness of breath, feel faint or have any discomfort while you

exercise, STOP! Consult your physician before continuing.

B. Pulse rate — The pulse rate will be displayed after the system has

detected 4 stable pulse signals. Pulse rate is then updated after

receiving every two signals.

***Please Note: If your heart rate goes above 199, the “1” will

flash. So a heart rate of 224 will be displayed as 124, and the 1

will be flashing***

C. Pulse rate readout — While the grip heart rate feature is a quick

and convenient way to check your heart rate, it is generally not as

accurate as a wireless transmitter belt and is subject to occasional

Download from Www.Somanuals.com. All Manuals Search And Download.

mis-readings and interference. You may, from time to time find

inconsistencies with the heart rate display on your display console.

There are many external factors that can affect the heart rate display.

Some factors that influence the reliability of the heart rate signal

include the environment where the equipment is used and even

the physiology of the users themselves. Electromagnetic interfer-

ence produced by such items as televisions, computers, microwave

ovens, cellular and cordless telephones, and fluorescent lights can

also have an effect on the heart rate display on your equipment. By

moving the product away from such items, you may be able to avoid

many heart rate display problems.

D. Resistance Control — You can control the resistance of the bike

by using the UP or DOWN buttons. You increase the resistance by

pressing the UP button or decrease the resistance by pressing

DOWN button. You will notice a slight lag in time while the electronic

brake adjusts to your input, so make sure to allow for this and

don’t over-compensate.

E. Sleep Mode -The console will enter a “Sleep” mode and the system

will turn off automatically if there is no input for approximately 2

minutes. Press any button to return the computer to its pre-

“Sleep” state or press and hold the RESET button for 2 seconds

to clear the computer.

Download from Www.Somanuals.com. All Manuals Search And Download.

CONSOLE OPERATION

n 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: You can increase or decrease the resistance level by

pressing the UP or DOWN buttons at any time. Once the resistance level

reaches Level 16, the UP button becomes inoperative. In other words,

the resistance level cannot be changed from Level 16 to Level 1 by press-

ing the UP button. Likewise, the console will not change from Level 1 to

Level 16 by pressing the DOWN button.

To STOP or PAUSE the program: Press the START / PAUSE button to

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.

n Console Operation – Manual program

Select Program: Press any button to power up the console and “ENTER

PROGRAM” appears in the alphanumeric display. To access the Manual

program, scroll through the display by using the UP or DOWN buttons

until you reach “MANUAL”, then press ENTER.

Enter Level: You will then be prompted in the alphanumeric display to

“ENTER LEVEL”, (1 – 16). Select the desired resistance level by using

the UP or DOWN buttons and then press ENTER to confirm your selec-

tion. The default resistance level will be the last level a user entered (pre-

vious workout).

EnterTime: You will then be prompted in the alphanumeric display to

“ENTERTIME”. Select the desiredTime by using the UP or DOWN but-

tons and then press ENTER to confirm your selection. The default Time

will be the last Time a user entered (previous workout). The minimum

time you can enter is 2:00.

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 selec-

tion.

Start: You will then be prompted in the alphanumeric display to “PRESS

START”. “MANUAL” will display confirming you are about to start the

“MANUAL” program. You can now begin exercising!

Download from Www.Somanuals.com. All Manuals Search And Download.

Changing Levels: You can increase or decrease the resistance level by

pressing the UP or DOWN buttons at any time.

To STOP or PAUSE the program: Press the START / PAUSE button to

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.

n Console Operation – Selecting a profile program

Select Program: Press any button to power up the console and “ENTER

PROGRAM” appears in the alphanumeric display. To access the profile

programs, scroll through the display by using the UP or DOWN buttons

until you reach “PROGRAMS”, then press ENTER. The program profile and

name will appear in the display. Use the UP or DOWN buttons to select

your desired program. Press ENTER to confirm your selection.

Enter Level: You will then be prompted in the alphanumeric display to

“ENTER LEVEL”, (1 – 16). Select the desired resistance level by using the

UP or DOWN buttons and then press ENTER to confirm your selection.

The default resistance level will be the last level a user entered (previous

workout).

EnterTime: You will then be prompted in the alphanumeric display to

“ENTERTIME”. Select the desiredTime by using the UP or DOWN buttons

and then press ENTER to confirm your selection. The default Time will be

the last Time a user entered (previous workout). The minimum time you can

enter is 2:00.

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.

Start: You will then be prompted in the alphanumeric display to “PRESS

START”. The preset program you selected will display confirming your

selected program. You can now begin exercising!

To STOP or PAUSE the program: Press the START / PAUSE button to

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.

n Console Operation – “H R C” (Heart Rate Control)

***Please note: You must grip the heart rate sensor pods located on the

handlebars for the computer to read your pulse and for the Heart Rate

Control programs to work effectively.

2ꢀ

Download from Www.Somanuals.com. All Manuals Search And Download.

Select Program: Press any button to power up the console and “ENTER

PROGRM” appears in the alphanumeric display. To access the heart rate con-

trol programs, scroll through the display by using the UP or DOWN buttons

until you reach “H R C” then press ENTER.

Enter Age: You will then be prompted in the alphanumeric display to “ENTER

AGE”. Select your Age by using the UP or DOWN buttons and then press

ENTER to confirm your selection.

Enter Heart Rate Zone: You will then be prompted in the alphanumeric display

to enter your desired workout heart rate zone. Use the UP or DOWN buttons

to scroll through:

•

H.R.C. 60% - 70% of maximum heart rate – General Fitness

Zone – Fat Burning

Exercise within this zone improves general fitness, begins to develop

endurance, and contributes greatly to weight control and management

by utilizing mostly fat Calories for energy.

•

H.R.C. 70% - 80% of maximum heart rate – Aerobic Workout

Zone – Endurance Training

Exercise within this zone increases overall fitness, improves

cardiovascular efficiency and endurance.

H.R.C. 80% - 90% of maximum heart rate – Anaerobic Workout

Zone – Performance Training

Exercise within this zone maximizes fitness and athletic performance.

***We strongly recommend you consult with your physician before

exercising in this zone.

Each zone will flash 3 times followed by the heart beats per minute (BPM)

associated with that zone. These will also flash 3 times. Select the appropriate

zone by using the UP or DOWN buttons and then press ENTER to confirm your

selection.

EnterTime: You will then be prompted in the alphanumeric display to “ENTER

TIME”. Select the desiredTime by using the UP or DOWN buttons and then

press ENTER to confirm your selection. Minimum Time you can enter is 12:00.

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.

Start: You will then be prompted in the alphanumeric display to “PRESS

START”. “H R C” will display confirming your selection. You can now begin

exercising!

Download from Www.Somanuals.com. All Manuals Search And Download.

Changing Levels: You can only increase or decrease the resistance level by

pressing the UP or DOWN buttons when in the first interval column which is

the “warm-up column”. This enables you to set your starting warm-up level.

A longer warm-up at lower resistance can burn more Calories than a shorter

warm-up at higher resistance. After the program exits the first interval “warm

up column” the UP or DOWN buttons become inoperative and the program

automatically adjusts the resistance to bring you into your selected zone.

The program is designed to slowly bring you up to your selected heart rate

workout zone, hold you within that zone by reading your heart rate and adjust-

ing the level of resistance to keep your workout within that zone, then at the

end of the program slowly bring you down into a cool down zone by reducing

the resistance level in the last two columns.

As a precaution if your heart rate is above your selected heart rate zone

and the resistance level is at the minimum level for 30 seconds, the message

“SLOW DOWN” will appear in the alphanumeric display. If after one more

minute, your heart rate is still above your selected heart rate zone, the mes-

sage “STOP” will be displayed and the program will end

To STOP or PAUSE the program: Press the START / PAUSE button to

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.

CONSULTYOUR PHYSICIAN FORTHE HEART RATE ZONE APPROPRIATE FOR

YOU.

Console Operation – “CUSTOM 01” and “CUSTOM 02” (User-defined)

Select Program: Press any button to power up the console and “ENTER

PROGRM” appears in the alphanumeric display. To access the Custom 01 and

Custom 02 programs, scroll through the display by using the UP or DOWN

buttons until you reach “CUSTOM PROGS” then press ENTER. “CUSTOM

01” will flash. Use the UP or DOWN buttons to alternate between the two

programs. Press ENTER to confirm your selection.

EnterTime: You will then be prompted in the alphanumeric display to

“ENTER TIME”. Select the desired Time by using the UP or DOWN but-

tons and then press ENTER to confirm your selection. The default Time will be

the last Time a user entered (previous workout). The minimum time you can

enter is 2:00.

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.

2ꢁ

Download from Www.Somanuals.com. All Manuals Search And Download.

Start: You will then be prompted in the alphanumeric display to “PRESS

START”. Depending on your choice when entering “CUSTOM PROGS”,

“CUSTOM 01” or “CUSTOM 02” will display confirming your selection.

You can now begin exercising, set up, or change your custom program.

To set up a custom program: You can set up your custom program

profile in each interval as you exercise. The flashing “bricks” indicate your

position and interval location within the program. Use the UP or DOWN

buttons to select your desired resistance level as the program progresses

through each interval. This profile will be stored into memory, which can then

be accessed the next time you want to exercise within this custom program.

To change an existing custom program, simply use the UP or DOWN

buttons as you exercise in each interval to override your old custom

program. This new profile will automatically be stored into memory and will

then be the new default custom program.

To STOP or PAUSE the program: Press the START / PAUSE button to

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.

Console Operation – “T.T. PROGRAM” (TimeTrial)

Select Program: Press any button to power up the console and “ENTER

PROGRM” appears in the alphanumeric display. To access the Time Trial

program, scroll through the display by using the UP or DOWN buttons until

you reach “T.T.PROGRAM” then press ENTER.

Enter Distance: You will then be prompted in the alphanumeric display to

“ENTER DIST”. Select the desired distance by using the UP or DOWN

buttons and then press ENTER to confirm your selection. You can select

the desired distance in 1/10 of a mile or kilometer increments.

Enter Pacer Speed: You will then be prompted in the alphanumeric display to

enter “PACER SPEED”. Select the desired pacer speed by using the UP or

DOWN buttons and then press ENTER to confirm your selection. You can

select the desired pacer speed in 1/10 mile or kilometer increments.

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.

Start: You will then be prompted in the alphanumeric display to “PRESS

START”. “T.T.PROGRAM” will display confirming your selection. You can

now begin exercising! The PACER is represented by the top flashing “brick”

and you are represented by the bottom flashing “brick”.

2ꢂ

Download from Www.Somanuals.com. All Manuals Search And Download.

Changing Levels: You can increase or decrease the resistance level by

pressing the UP or DOWN buttons at any time. Changing levels in this

program is like changing gears on a bike. To increase or decrease your

speed use the UP and DOWN buttons.

END OF PROGRAM: The program ends when you complete your preset

distance.

To STOP or PAUSE the program: Press the START / PAUSE button to

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.

Console Operation – “FITNESSTEST”

***Please note: You must grip the heart rate sensor pods located on the

handlebars for the computer to read your pulse and for the Heart Rate

Control program to work effectively.

Select Program: Press any button to power up the console and “ENTER

PROGRM” appears in the alphanumeric display. To access the Fitness Test,

scroll through the display by using the UP or DOWN buttons until you reach

“FITNESSTEST” then press ENTER.

Enter Age: You will then be prompted in the alphanumeric display to

“ENTER AGE”. Select your Age 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.

Start: You will then be prompted in the alphanumeric display to “PRESS

START”. “FITNESSTEST” will display confirming your selection. You can

now begin the Fitness Test.

The program begins at level 1. The program will automatically adjust to

bring you into a pre-determined “Test Zone” based upon an estimated

maximum heart rate. Once you are in the “Test Zone” the resistance level

will remain constant. The Time clock will begin to count down from 3:00.

During the last 30 seconds, the console will record the average watts, and

the average heart rate and generate a “Fitness Score”.

It is important to keep your RPM’s steady for the whole 3:00 minutes to

help maintain a steady heart rate.

The FitnessTest is an excellent way to measure changes in your own fitness

level. It is not designed to be used to compare one person’s score to

Download from Www.Somanuals.com. All Manuals Search And Download.

another person’s score. This is because the test protocol only “estimates”

your “Maximum Heart Rate.”

***Please note: The Fitness Test program is a special program that

requires un-interrupted exercise. After the initial FitnessTest program set-up,

certain button functions become inoperative after starting the program:

UP or DOWN buttons

START / PAUSE button

RESULTS button

RECOVERY button

n Console Operation – “CALORIE GOAL”

“CALORIE GOAL” enables you to select an amount of Calories you would

like to burn and lets you choose a profile program to achieve that goal.

Your exercise is complete when the Calories count down to 0.

Select Program: Press any button to power up the console and “ENTER

PROGRAM” appears in the alphanumeric display. To access Calorie Goal,

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. Next, a

profile program and name will appear in the display. Use the UP or DOWN

buttons to select your desired profile program. Press ENTER to confirm

your selection.

Enter Level: You will then be prompted in the alphanumeric display to

“ENTER LEVEL”, (1 – 16). Select the desired resistance level by using the

UP or DOWN buttons and then press ENTER to confirm your selection.

The default resistance level will be the last level a user entered (previous

workout).

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.

Start: You will then be prompted in the alphanumeric display to “PRESS

START”. “CALORIE GOAL” will display confirming your selection. You can

now begin exercising!

Time will begin counting up and Calories will begin counting down from

your preset Calorie Goal value until the display reaches 0. When you have

reached your Calorie Goal the computer will display “GREAT JOB”, then

“YOUR RESULTS”. The display will show a summary of your workout:

Total Time, Total Distance, Average Speed, Average Watts, Average Pulse,

and Total Calories.

Download from Www.Somanuals.com. All Manuals Search And Download.

Changing Levels: You can increase or decrease the resistance level by

pressing the UP or DOWN buttons at any time.

To STOP or PAUSE the program: Press the START / PAUSE button to

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.

n Console Operation – “BMI” (Body Mass Index)

BMI is a useful tool that shows the relationship between weight and

height that is associated with body fat and health risk.

Select Program: Press any button to power up the console and “ENTER

PROGRAM” appears in the alphanumeric display. To access BMI, scroll

through the display by using the UP or DOWN buttons until you reach

“BMI” then press ENTER.

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. or cent.)”. Select the appropriate height by using the

UP or DOWN buttons and then press ENTER to confirm your selection.

The computer will calculate and display your Body Mass Index.

Then the Ideal BMI will display: 18.5 to 24.9

Then your ideal weight will display.

***Please note: The BMI program is a special program that requires certain

specific input so certain buttons become inoperative while in the BMI

program. The following buttons only work during the set-up phase of the

program and become inoperative after you start the program:

START / PAUSE button

ENTER button

UP or DOWN buttons

RESULTS button

RECOVERY button

CONSULTYOUR PHYSICIAN FOR MORE INFORMATION ABOUT BMI

ANDTHE WEIGHTTHAT IS APPROPRIATE FORYOU.

2ꢃ

Download from Www.Somanuals.com. All Manuals Search And Download.

MAINTENANCE OFYOUR SCHwINN

EXERCISE BIKE

Fig. a

n Moving your Exercise Bike

To move the recumbent bike, carefully but securely

lift the rear end of the bike and slowly steer the bike

to the desired location (Fig A). To move the upright

bike, carefully but securely pull the handlebars

toward you while gently pushing the front of the

bike downward and slowly steer the bike to the

desired location (Fig B). Be gentle while moving the

unit as any sharp impact directly or indirectly to the

computer can affect computer operation.

n Leveling your Exercise Bike

Levelers are located on each side of the rear stabilizer.

Rotate the knob on the top of each stabilizer end cap

in the direction of the "+" to raise the leveler foot and

rotate the knob in the direction of the "-" to lower the

stabilizer foot. Check to make sure the bike is level

and stable before beginning to exercise. Repeat the

above as necessary.

Fig. b

n Maintenance

Disconnect power supply before maintaining

or servicing the bike. 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

Fitness products distributor if you have any questions

on the proper use or maintenance of this equipment or

contact Nautilus, Inc. Customer Service at 1-800-NAUTILUS (628-8458).

The safety level provided by the design of this equipment can only be maintained

when the equipment is regularly examined for damage and wear. Inoperable

components should be replaced immediately or the equipment be put out of use

until it is repaired. Only Nautilus-trained or Nautilus-authorized personnel should

carry out, extensions, readjustments, modiﬁcations, or repairs.

Daily: Before each use inspect for loose, broken, damaged or worn parts. Do not use

if found in this condition; repair or replace.

Weekly: Check for smooth seat slider, handlebar slider, and console tilt operation.

Wipe any dust, dirt, or grime from the surfaces. If needed, sparingly apply a thin

coating of silicone lube to ease operation.

monthly: Check pedals and crank arms and tighten as necessary. Check all bolts and

screws and tighten as necessary.

IMPORTANT: To avoid damaging the finish on your bike and computer, never use

a petroleum-based solvent when cleaning. Avoid getting excessive moisture on the

computer.

ꢀ0

Download from Www.Somanuals.com. All Manuals Search And Download.

FITNESS GUIDELINES

n 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. We have

learned that exercising is not simply something we must do to look good and have a

great body. Exercise is a requirement for health, and overall wellness, not to mention

it can help you feel great!

The good news is that we are seeing more and more research that indicates we don’t

have to work out intensely to see the benefits. Sure, it is great if you can work out

for 30-40 minutes at a time, five days a week. But it is not essential. Shorter bouts of

exercise can have a great effect (especially if you are just starting out), and a little bit of

exercise at a time is much better than none at all.

And what is really exciting is that research indicates that whether you are young or

old, people who work out at light to moderate intensities may have an easier time sticking

to their exercise programs than those people who work out harder and more often.

So, you do not need to be an athlete or a fitness ”die-hard” to benefit from exercise…

you just need to get started, work out at levels that are comfortable and enjoyable to

you and stick with it!

n Your New Home Fitness Program

There are many great reasons why home exercise equipment has increased in

popularity over the years, but topping the list is convenience. For any fitness program to

be successful, it must be something you will stick to on a regular basis. With home

exercise equipment, you can roll out of bed, put on a pair of sweats and start working

out while the coffee is brewing. No getting in the car and having to drive to the health

club. No standing in line waiting for the equipment to become available.

And there is the comfort and safety factor. Who wants to walk or run outside when

it is dark or is raining? Or try to ride a bike in the middle of heavy traffic? With your

home exercise equipment, you can exercise in the comfort and security of your air-

conditioned home.

Privacy and cleanliness are also important. Now you can exercise without feeling

rushed or that anyone is looking at you (which is great if you are embarrassed about

carrying around a few extra pounds). No more sharing sweaty equipment, or wondering

if you will catch athlete’s foot in the health club shower.

The biggest advantage, however, may simply be the time factor. With work schedules

ever-changing and busy family obligations, a home gym offers the benefit of being

able to work out when it is most convenient for you. No classes to time your schedule

around, or peak times to avoid. This is especially convenient if you have children at

home.

It couldn’t be easier!

ꢀ1

Download from Www.Somanuals.com. All Manuals Search And Download.

STEPSTO 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. Be patient, and plan to start slow and easy. Less is

more when you are first starting out … don’t overdo it!

Get a physical exam. If you have been inactive for several years or new to

an exercise program, be sure to ask your doctor before beginning any exercise

program. Especially if you are over 30, have health problems or have a history

of heart disease in your family.

Plan for your home fitness center. Set aside an area or a room in your

house or apartment that is exclusively for fitness, and make sure that it is as

comfortable as possible, so you’ll enjoy using it. If you like music, watching

television or looking outside while exercising, make sure these things are

accessible. Remember, if you don’t enjoy the space you are exercising in,

you won’t be motivated to continue your program.

Find an exercise buddy. Research has shown that starting an exercise pro-

gram with someone can increase your chances of sticking to it. If you have

a buddy that is also starting a program, you can encourage, motivate and

challenge each other.

Make fitness a part of your schedule. Include it in your daily planner just

as you would any other appointment. Plan ahead for the week so that you

can be sure to fit it in. Even if you are pressed for time one day, a little

exercise is better than none at all. Do what you can to fit it in, even if you

have less time than you hoped for.

Use positive affirmations. Affirmations will help you program your

subconscious to accept new beliefs. Saying to yourself a couple of times a

day, “I am living a healthier lifestyle by exercising several times per week at

home,” can help you stay on track.

Set goals. Setting goals can be helpful in keeping you motivated, but

remember to keep them realistic. Short-term and long-term goals can make

this easier. How many days do you want to exercise this week? How many

workouts would you like to have done in 90 days or a year?

ꢀ2

Download from Www.Somanuals.com. All Manuals Search And Download.

COMPONENTS OF FITNESS

Over the past 25 years, many people have focused on walking, running, cycling,

swimming and other types of aerobic activity as their only means of exercise.

However, we have learned that two other components of fitness are just as

important. These other two components are muscle strength and flexibility.

So in addition to having a strong heart and lungs, we also need to be able to

pick up a full bag of groceries and tie our shoes without having to sit down.

When developing your home fitness program, it is only appropriate that you

develop all three components in order to achieve balanced overall fitness.

Let’s take a look at all three components:

Cardiovascular fitness is training the heart and lungs to be stronger and

deliver more oxygen throughout your body with less effort. It can help reduce

the risk of heart disease, and help you manage your weight. It is the cornerstone

of fitness, and can be achieved in many ways such as walking or running on

the treadmill or outdoors, climbing stairs, cycling, or using a StairMaster or

swimming in the pool or ocean.

For many years, it was suggested that moderate level cardiovascular activity

(activities that make you sweat and breathe and a moderate pace) should be

done 3 – 4 days a week for 15 – 45 minutes at a time. It is now recommended that

you attempt to do some cardiovascular activity EVERY day, if possible.

The good news is that the cardiovascular activity does not need to be

moderately intensive everyday, nor does it need to be sustained for 15 – 45

minutes at a time.

So while it is ideal to challenge your heart and lungs by doing something like

a strong power walk every other day for 15 – 45 minutes, it is more important

to make sure you do at least a little bit of cardiovascular activity every day,

even if you don’t do it for very long or very intensely.

For example, you might try using your Schwinn® exercise bicycle for a sched-

uled, 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). On the other days, you might try going for a lei-

surely stroll 10 minutes in the morning and in the evening (or whenever you

can fit it in).

Whatever you do, just make sure you get your body moving, and your heart

and lungs pumping for some period of time every day.

Muscular Strength is training your muscles to remain strong using resistance

such as dumbbells, elastic tubing or your body weight. In the past decade,

we have learned that building or maintaining muscular strength is extremely

important for a balanced fitness program. And it is especially important as we

get older.

ꢀꢀ

Download from Www.Somanuals.com. All Manuals Search And Download.

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 car-

diovascular training can maintain their lean body mass as they get older. What

this means is that if you just do cardiovascular activity, your body will naturally

lose muscle mass as you get older, and that means that you will actually get

“fatter” as you age, unless you incorporate strength training.

We have also learned that consistent strength training helps maintain bone

and muscle mass as we get older. For women, strength training (along with

cardiovascular training) may also protect against post-menopausal bone loss

and osteoporosis in their later years.

And strength training is not complicated. It is recommended that you do 8 – 12

repetitions of 8 – 10 major muscle groups at least 2 days a week. However,

you don’t have to do all these exercises at once. You can break them up into

shorter workouts throughout the day. For example, you can do just upper body

exercises in the morning, and your lower body exercises in the evening. Or,

you can alternate strength exercises with cardiovascular exercise (often known

as circuit training) by switching back and forth every couple of minutes.

The best part is you don’t need complicated equipment or fancy machines. You

can do everything you need to do with a simple pair of dumbbells, or you can

try Nautilus’ new SelectTech dumbbells, which provide you a wide variety of

weight options in a revolutionary all-in-one dumbbell. You can use elastic tubing,

or simply do body weight exercises such as push-ups or lunges.

Flexibility is being able to bend, reach, twist and turn with comfort and ease

as we perform daily tasks, play or exercise. It is perhaps the most ignored

component of fitness, but certainly the easiest one to incorporate into our daily

lives because it can be done anywhere and almost at any time.

To maintain your flexibility, you simply need to stretch. This could be as simple as

reaching for your toes, or reaching overhead when you wake up in the morn-

ing. Or maybe you enjoy it so much that you would be interested in trying the

Nautilus yoga workout video. You can even incorporate stretching into your

strength training workouts by stretching the muscles you have used immedi-

ately after you have completed your exercise set.

Like cardiovascular training, it is recommended that you stretch every day.

However, you do not need to create a formalized program. You can simply

make sure that you stretch your major muscle groups throughout the day.

Make sure you include your thighs, calves, hamstrings, back, chest, neck and

shoulders.

Do what feels good, but also remember to mix it up. Don’t just do traditional

“reach and hold” stretches. Also, try gently moving through a range of motion

that is comfortable to you. For example, you don’t have to stretch your neck

simply by pulling on your head with your hand. You can also just rotate the

neck slowly around and look side to side.

ꢀ4

Download from Www.Somanuals.com. All Manuals Search And Download.

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. While we do not promote or endorse any particular

one, here are some things to consider that will help you get on the road to a

healthy diet:

Understand Caloric Balance. How many Calories you intake, and how

many Calories you burn off will determine whether you will gain or lose

weight day to day. It is impossible to achieve weight loss without some sort

of “Caloric deficit” that can be obtained through cutting Calories, or burn-

ing off more than you take in. The wisest approach is to do a little of both

– cutting Calories and exercising. It is the only proven long-term weight

management program that is successful. You should ensure that you are

consuming at least 1,200 Calories per day total. A total weight loss of no

more than 2 lbs. per week is recommended for long-term weight management.

Eat a variety of foods. Regardless of your eating plan, you should be sure

to include a variety of foods in your diet, maximizing your intake of fruits and

vegetables whenever possible. Colorful meals and snacks that are divided

amongst the 4 food groups will ensure that you obtain the nutrients needed

for your body to function at optimal levels. Any diet that focuses on just one

food group source or processed foods can be unhealthy in the long run, and

should be avoided. Don’t focus too much on any particular meal or snack,

but rather on your overall intake of a variety of different foods during any

given day.

Drink water. Our bodies are made up of over 70% water, and most of us

don’t drink enough. Carry water with you everywhere you go, and drink as

often as you can. This helps the body function at optimum levels, and can

significantly help with weight management.

Eat more often and be mindful of your portions. Research has shown

that it can be helpful to eat smaller meals more often versus 3 larger meals

a day if you are looking to promote healthy weight maintenance or weight

loss. And we have discovered that many portions we eat are much larger

than necessary, and can be laden with Calories. So, try snacking more and

not eating so many large meals, and share your snacks or food with others

(or break your portions in half) to help manage your Caloric intake.

ꢀꢁ

Download from Www.Somanuals.com. All Manuals Search And Download.

MONITORINGYOUR 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 impor-

tant 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. Most individuals can do a very good job of choosing the

correct intensities if they simply categorize how they feel into one of four

intensity “zones.”

These zones could be described the following ways:

Zone

Description

Easy

Warm-up

Cool-down

Challenging, but comfortable

Steady endurance pace

Challenging, and slightly uncomfortable

Race pace

Borderline out of breath

Breathless

Not maximum, but winded

Can’t keep the pace for very long

When you are first starting out, you should exclusively work in the Zone 1

and Zone 2 intensities. After a few weeks, you can occasionally incorporate

Zone 3 and Zone 4 intensities for short periods of time. Remember, when

you begin to incorporate Zone 3 and Zone 4 intensities, you will find that

you will likely have to drop down to Zone 1 intensities shortly thereafter as

brief recovery periods.

For variety, you can spend a little bit of time in each of the four Zones during

one workout, and then spend your time in just one Zone during the next

workout.

Prenatal woman should always remain at Zone 1 and Zone 2 intensities, and

anyone unaware of their current medical condition should also avoid Zone 3

and Zone 4 without prior clearance from their doctor.

These Zones can be translated into target heart rate numbers if your home

fitness product has a grip or telemetric heart rate counter. Research has

ꢀꢂ

Download from Www.Somanuals.com. All Manuals Search And Download.

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.

A. Zone

Description

Your Heart Rate

Approximate

Percentage of

Maximum Heart

Rate

Easy

Warm-Up

Cool-down

Insert the heart

rate you get when you

are working in Zone 1

50%-65%

Challenging, but

comfortable

Steady endurance

pace

Insert the heart

rate you get when you

are working in Zone 2

65%-75%

Challenging and

uncomfortable

Race pace

Insert the heart rate

you get when you are

working in Zone 3

75%-85%

85%-95%

Breathless

Not maximum,

but winded

Insert the heart rate

you get when you are

working in Zone 4

Can’t keep the pace

for very long

As you get in better shape, the heart rate number you obtain for each zone

will get higher and higher, which means your heart is able to handle higher

intensities. Or you may find that your numbers don’t change, but you are

able to stay in Zone 3 and Zone 4 longer than you used to.

Don’t get too attached to any specific number or target heart rate. If you

train properly, you will notice numbers that used to be difficult have now

become easier. You will also notice that if you are sick or over-tired, you may

find that numbers that usually feel fairly easy are one day much harder, and

it is a good sign to take a break. If you notice that numbers that are usually

very challenging are one day fairly easy, then it is a good time to push your-

self.

Listening to your body, and using your heart rate numbers (when available) will

enable you to keep track of your intensity and see your progress as you train.

ꢀ7

Download from Www.Somanuals.com. All Manuals Search And Download.

BEATINGTHE DROPOUT ODDS

The Surgeon General’s Report on Physical Activity and Health summarizes a

few main points:

1. Regular physical activity offers substantial improvements in health

and well-being for a majority of Americans.

2. If you exercise regularly, you’ll reduce your risk of heart attack,

cancer, diabetes, high blood pressure, osteoporosis and even the

common cold.

3. Regular exercise, regardless of the intensity, can help you control

stress, sleep problems and depression.

The benefits of exercise and activity are AMAZING! And yet, only 22 percent of

Americans engage in exercise for 20 minutes a day. And even among individu-

als who begin exercise programs, the dropout rate is about 50 percent.

So, how do you beat these odds? The answer appears to be in how your start

and maintain your exercise program as well as how you create a habit of exer-

cise.

Why are you starting an exercise program? For most individuals, it is to lose

weight and look better, which are great reasons. However, since changes in

your body shape and size can be gradual, and won’t happen overnight, it is

important to focus on other benefits so that you will remain motivated.

Thrive on the energy that exercise gives you. Watch your health risks scores

go down. Pay attention to how much easier everyday activity is. Notice how

much better you are sleeping. These kind of additional benefits will continue to

keep you motivated if you make them just as important to you as weight loss.

Additionally, try not to view exercise as punishment. Look at it as an investment in

your health. If you don’t feel motivated to workout one day, think of something

that is appealing to you that is active, and change your workout. Try not to let

your workout become routine or mundane, and always remember that some

exercise is better than none at all. So, if you feel you are not motivated to

continue, stop your workout early, or skip a day. It just might be the thing you

need to get you excited about your next workout.

Possibly the most important thing is to keep progressing your exercise program

slowly. Big increases in time or intensity can set you up for injury, and cause

you to drop out. Unless you are a world-class athlete, there is no reason to

workout at world-class levels. Remember to give yourself some days off and

get proper rest.

Finally, try to anticipate lapses. If you are traveling, or your schedule is becom-

ing busier, and you are fearful you may get off track, try planning ahead. For

example, book a hotel that has a workout facility or change up your workout

ꢀ8

Download from Www.Somanuals.com. All Manuals Search And Download.

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. Your home fitness equipment and

gym is worth its weight in gold. Congratulations on making the choice to get

started!