Schwinn Home Gym 113 213 User Guide

113/213

OWNERS MANUAL

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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.

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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

interface position

Seat slider mechanism ensures optimum seat height

and fore/aft adjustment (Offered on upright models)

Lumbar support can be adjusted for improved lower

back support (Offered on recumbent models)

Other features:

Multi-program and feature-packed computer with 16

levels of resistance will keep you motivated and help

you achieve your fitness goals

Grip heart rate for monitoring your workouts

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

any room in the house

Oversized rear stabilizer tube for rock-solid steadiness

Drive train features a strong and durable 3 piece crank, super

quiet 6 groove drive belt and oversized, perimeter weighted,

9kg flywheel provide the ultimate in true “road” feel

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

Convenient storage for your favorite workout reading

materials (Offered on recumbent models)

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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:

▲

Increase your energy level

Increase cardiovascular and aerobic fitness

Increase lower body muscle strength

Decrease your overall percentage of body fat

Whether you are just getting started in an exercise program or are already

in good shape, the Schwinn bike is designed to be an efficient, easy and

fun way to achieve an enhanced level of fitness. You can pedal your way to

a slimmer and healthier body. The on-board digital computer enables you

to accurately monitor your progress by tracking time, speed, distance and

approximate Calories burned. This Owner’s Manual contains all the

information you need to operate and enjoy your Schwinn exercise bike.

Also included are general fitness guidelines. Please read this Owner’s

Manual in its entirety before getting onto the bike and working out. So let’s

get started.

Take your time and have fun!

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TABLE OF CONTENTS

Operation...........................................................................................

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

How to use the Schwinn exercise bike computer ....... 11

Maintenance...................................................................................... 29

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

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

Maintenance ................................................................

Fitness Guidelines…………………………………………………........

Exercise and Health...................................................... 30

Your New Home Fitness Program................................ 30

Steps to Getting Started............................................... 31

Components of Fitness................................................. 32

Cardiovascular Fitness.................................................. 32

Muscular Strength......................................................... 32

Flexibility........................................................................ 33

Nutrition......................................................................... 34

Understand Caloric Balance......................................... 34

Eat a Variety of Foods................................................... 34

Drink Water.................................................................... 34

Eat More Often / Portions............................................. 34

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

Training Zones..............................................................

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

Suggested Readings....................................................

Schwinn^®Fitness Limited Warranty...............................................

Workout Log……………………………………………………………… 40

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HOW TO USE THE SCHWINN EXERCISE BIKE

▲ Seat adjustment

Fig. 1

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 Fig 2. the knee (Figs. 1 and 2).

Fig. 2

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.

Fig. 3

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 (Fig. 3). Lower or raise

the seat to the desired height. Release the seat knob,

engaging the locking pin. Be sure that the pin is fully

secured in a seat post hole. To adjust the recumbent

seat, pull the seat knob up with your right hand 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. (Fig.4)

Fig. 4

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, loosen the knob,

slide the seat forward or rearward to the desired position

and re-tighten (Fig. 5). 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.

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Fig. 5

Fig. 6

Fig. 7

Fig. 8

▲ Foot positioning/pedal strap adjustment

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

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. Pull down on the strap

until it snaps into place (Fig. 6). 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.

▲ Handlebar Adjustment

The upright bike offers an adjustable handlebar to ensure a

variety of comfortable hand positions. To adjust the angle

of the handlebars, loosen knob, adjust the handlebars to the

desired position and re-tighten (Fig. 7).

▲ Console Adjustment

The upright and recumbent bike both feature a console position

adjustment that enables you to position the console closer or

farther away from your body to make the console buttons

easier to reach, the LCD screen easier to view, and your body

position more comfortable so you don’t feel too cramped or

too stretched out while exercising. To adjust the console

position, loosen the knob, adjust the console to the desired

position and re-tighten (Fig. 8). Experiment by moving the seat

and console sliders closer together or farther apart to totally

customize the most comfortable exercise position possible.

▲ Resistance adjustment

Using the console, you have control over the levels of

resistance integrated 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.

▲ 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.

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USING THE 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 controls the resistance levels. The following sections will

describe how to utilize the many functions provided by this computer. Keep

this manual accessible for future reference, as you will want to experiment

with the various functions while you become familiar with the bike.

Computer Console Design

Before we discuss using the specific functions of the computer, let’s get

familiar with the display, the different features, and various buttons located

on the console.

Computer Features

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▲ 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 dis-

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

scroll as you advance through the workout.

▲ 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.

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USING THE 113/213 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.

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.

▲ 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 When the screen displays “ENTER PROGRAM”, pressing this

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

the Manual Program.

RESULTS

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

FAN

Press this button to measure and obtain your heart rate recovery

score. See section “Recovery Test”.

The console features a fan with adjustable louvers to direct airflow to

cool you off while working out. Pressing this button turns the fan on or off.

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USING THE 113/213 COMPUTER

▲ 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.

▲ 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.

▲ 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 com-

puter 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.

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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.

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

handlebars 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

cardiovascular 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***

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2 Custom User-defined Programs

These programs enable you to set up, store into memory and then workout

in 2 different course profiles that you customize.

Time Trial

This program enables you to workout 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.

Fitness Test

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

physical 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 produce more power (Watts) at a given 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 automatically until your heart rate reaches the “Test

Zone.” This zone is individually computed to be near 75% of your maxi-

mum Heart Rate. When you reach the “Test Zone” the bike holds the

Watts steady for three minutes. This is to allow you to reach a steady state

(where your Heart Rate has become basically steady).

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.”

Note: The Fitness Test 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 another person’s score. This is because the test protocol only “estimates”

your “Maximum Heart Rate.”

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 number of Calories you entered to 0.

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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

Below 18.5

18.5 – 24.9

Overweight

Obesity

25.0 – 29.9

30.0 and above

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 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.

CONSULT YOUR PHYSICIAN FOR MORE INFORMATION ABOUT BMI

AND THE WEIGHT THAT IS APPROPRIATE FOR YOU.

Recovery Test

Recovery Test 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 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)

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

display 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 Recovery Test 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 minutes 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 workout 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 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

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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.

•

IMPORTANT Things You 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

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 interference

produced by such items as televisions, computers, microwave

ovens, cellular and cordless telephones and florescent 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

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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.

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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: 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 pressing

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.

▲ 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 selection.

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

workout).

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

“ENTER TIME”. Select the desired Time 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”. “MANUAL” will display confirming you are about to start the

“MANUAL” program. You can now begin exercising!

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

pressing the UP or DOWN buttons at any time.

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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.

▲ 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).

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

“ENTER TIME”. Select the desired Time 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.

▲ 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.

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

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

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control 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.

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

“ENTER TIME”. Select the desired Time 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!

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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

adjusting 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

message “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.

CONSULT YOUR PHYSICIAN FOR THE 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.

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

“ENTER TIME”. Select the desired Time 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.

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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” (Time Trial)

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”.

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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 us 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 – “FITNESS TEST”

***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.

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 “FITNESS TEST” 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”. “FITNESS TEST” 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 Fitness Test 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

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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 Fitness Test program set-up,

certain button functions become inoperative after starting the program:

UP or DOWN buttons

START / PAUSE button

RESULTS button

RECOVERY button

▲ Console Operation – “CALORIE GOAL”

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

like to burn and lets you choose a preset 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.

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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.

▲ 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

CONSULT YOUR PHYSICIAN FOR MORE INFORMATION ABOUT BMI

AND THE WEIGHT THAT IS APPROPRIATE FOR YOU.

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MAINTENANCE OF YOUR SCHWINN

EXERCISE BIKE

Fig. A

▲ 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 leaning 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.

Fig. B

▲ Leveling your Exercise Bike

Levelers are located on bottom of each side of

the rear stabilizer. Carefully raise the rear

stabilizer off of the ground to access the

levelers and turn the leveling feet clockwise or

counter-clockwise to raise or lower the feet.

Set the bike back on the ground and check to

make sure that the bike is level and stable.

Repeat as necessary.

▲ 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 Schwinn^®Fitness products customer service at 1-800-

864-1270.

Keep all tools that are supplied with the bike to perform future maintenance.

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 and console slider 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.

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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. 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 workout 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 workout 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!

▲ 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!

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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. 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

program 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?

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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

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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.

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 Select Tech 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

morning. 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

immediately 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.

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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 burning

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.

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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. 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

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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 yourself.

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.

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BEATING THE 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

individuals 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 exercise.

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 imp anTJ 0r exrcus 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 imp anTJ 0r eyou as weight loss.

Additionally, try no 0r eview exercise as punishment. Look at it as an investment

in your health. If you don’t feel motivated r eworkout one day, think of

something that is appealing t eyou that is active, and change your workout.

Try no 0r elet your workout become routine or mundane, and always

remember that some exercise is better than none at all. So, if you feel you

are no 0motivated r econtinue, stop your workout early, or skip a day. It just

might be the thing you need r eget you excited about your next workout.

Possibly the most imp anTJ 0rhing 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 r eworkout 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

becoming busier, and you are fearful you may get off track, try planning

ahead. For example, book a hotel that has aeworkout facility or change up

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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. Your home fitness equipment

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

to get started!