Schwinn AD4 User Manual CYCLE Manuals And Guides L0809245

SCHWINN Elliptical Manual L0809245 SCHWINN Elliptical Owner's Manual, SCHWINN Elliptical installation guides

User Manual: Schwinn AD4 AD4 SCHWINN CYCLE - Manuals and Guides View the owners manual for your SCHWINN CYCLE #AD4. Home:Fitness Equipment Parts:Schwinn Parts:Schwinn CYCLE Manual

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Thank you for making the Schwinn Airdyne®/Airdyne®
Evolution

Comp 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 Airdyne/Evolution Comp Bike should enable you to shape
and monitor your workouts to:
A

Increase your energy level

Increase cardiovascular and aerobic fitness

Increase upper and 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 Airdyne/Evotution
designed to be an efficient,

Comp Bike is

easy and fun way to achieve an

enhanced level of fitness. You can exercise your way to a slimmer
and healthier body. The on-board digital computer enables
you to accurately monitor your progress by tracking time, distance,
mets, watts, calories, RPMs and optional heart rate.
This Owner's Manual contains all the information
operate and enjoy your Airdyne/Evolution

you need to

Comp Bike. Also

included are general fitness guidelines. Please read this
Owner's Manual in its entirety before getting onto the
Airdyne/Evolution

Comp Bike and working out. So let's

get started.
Take your time and have fun!

Features ..............................................................................................

Safeguards and Warnings .................................................................

Bike Operation
Seat Adjustment

.................................................................................

Lower Body workout

..........................................................................

Lower and Upper Body Workout

........................................................

Upper Body Workout Only ..................................................................

7
7
7
7

Computer Operation
Computer Operation ...........................................................................

Initial Computer Setup ........................................................................

Starting an Exercise ............................................................................

TIME SET Mode ...............................................................................

Computer Display Feedback .............................................................

Quick Start ........................................................................................

Results Mode ...................................................................................

Stopping the Exercise .......................................................................

SCAN Function

.................................................................................

Other Features ..................................................................................

Computer Buttons ............................................................................

HOM and CLUb Settings in Initial Setup

..........................................

Intitial Computer Setup for Club Mode .............................................
Maintenance

Moving Your Bike ..............................................................................

Installing New Batteries ....................................................................

Adjusting the Drive Chain or BeltTension
Fanwheel Alignment

.........................................

.........................................................................

Leveling Your Bike .............................................................................

Locking Your Bike ..............................................................................
General Maintenance .......................................................................

15
15

Fitness Guide ..................................................................................

Warranty Terms ...............................................................................
Contact Numbers ............................................................................

27
29

Airdyne ®

Airdyne ®Evolution TMComp

Dual Action Design
Derivers a simultaneous,
full body workout
with the versatility of exercising your lower
or upper body separately
................

On-Board
Computer
Obtain immediate feedback regarding your
fitness progress

................

Built-in Transport Wheels
Make it simple to move the bike across
any flat surface

................

Seat
Extra-padded, anatomicariy-designed
provides

maximum

seat

comfort

Adjustable
Seat Post
Reliable and easy seat height adjustment
accommodates
riders of aft body sizes and
leg lengths
Airdyne ® Evolution
Comp Fanwheei
Smaller Evolution fanwheel provides smooth
resistance, controlled air-cooling and a low
step-over height
TM

................

Evolution'M Comp Serial Number
Located on the left chainguard bracket

* * • • • • * * * * * * * * * * Second Stage Belt-drive
The Evolution Comp offers a super-torque
belt providing a quieter ride

drive

Read the owners Manual and follow it carefuJly before using
the exercise bicycle.
Read all Warnings posted on the exercise bicycle.
• 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.
, Keep Children away from the exercise bicycle
• Inspect the exercise bicycle for worn or loose parts prior to use. Tighten/
replace any loose or worn components prior to use.
• Do not wear loose or dangling clothing or jewelry while using the exercise bicycle.
• Set up and operate the exercise bicycle on a solid level surface.
• Care should be taken in mounting and dismounting the exercise bicycle.
• Always engage the locking mechanism when not in use. (see page 17)

Fig_ l

m Seat Adjustment
Proper seat height ensures maximum exercise
efficiency and comfort, while reducing the risk of
injury.
1. Place one pedal in the down position, and
center the ball of your foot over the center of the
pedal. Your leg should be slightly bent at the knee.
(Fig. 1)
If you leg is too straight or your foot cannot touch
the pedal, you will need to lower the seat. If your
leg is too bent, you wil! need to raise the seat.
2. Dismount the bike. unscrew the adjustment knob
on the seat tube and pul! out the locking pin. (Fig. 2)
Lower or raise the seat to the desired height. Allow
the locking pin to engage and fully tighten in place.

Lower Body Workout

Fig. 2

Once you are in position and sitting comfortably,
slowly begin pedaling with your arms relaxed at
your sides or with your hands resting on the hand
grips as the arm levers move. Pedal at an easy
pace until you feel secure and comfortable. To
increase the air resistance and workload, increase
your pedaling speed.

m Lower and Upper Body Workout
For a complete body workout, grasp the hand grips
with palms down. Push and pull the arm levers as
you pedal, keeping elbows low and next to your
body. To exercise alt the muscle groups in your
arms, vary your hand position on the grips. (Fig. 3)

m Upper Body Only Workout
Fig. 3

Fig. 4

Once you have gained momentum with pedaling,
you can experiment with an upper body only
workkout technique. Grasp the hand grips firmly
with palms down and place your feet on the foot
pegs near the fanwheel axle. Lean forward at the
hips, keeping your back straight and shoulders
down, while continuing to push and pull the arm
levers. (Fig. 4)

m Computer Operation
The Airdyne /Airdyne EVO Comp computer is easy to operate and provides
you with important feedback during your exercise. Starting the computer is
as easy as pressing the Start Button. While "exercising" the computer will
display information relating to your exercise time, power output, approximate
energy expended, and even your Heart Rate. At the end of your workout, the
display will present you with a summary of your workout, called the Results
Mode.
By taking a few moments to fully understand the computer operation and
functions, you will get more pleasure, motivation and value from your Airdyne/
Evolution Comp Bike workouts. It's really very easy.

Top Display
Line
Middle Display
Line

Line

Start/Stop
Button
4" Button
Reset Button

Enter Button

Button

m initial Computer Set Up
Begin by installing the batteries into the back of the console. The display will
show "AD4" (or "ADEV" for the EVO Comp model) and "SET MILES .... KM"
This console can read either English units (Pounds Miles, and Miles per Hour)
or Metric (Kilograms ,Kilometers, and Kilometers per Hour.) Use the "+" and "-"
buttons to select either (MILES) (for English units) or "KM" (for Metric units.)
Press the ENTER button to confirm your choice.
Note:You can return to this screen by pressing and holding down the RESET
and ENTER buttons simultaneously for 3 seconds. Next, the display will ask you
to select "Horn" (for Home use) or "CLUb" (for Club
or Studio use.)

Home and Club Settings in the (nitia( Computer Set Up
The intent for Home use is that the default values for User Weight andTime for
each exercise are based on the values entered during the last exercise.
Using the Home setting, means that the user will avoid having to set his or her
Weight, and Exercise time each time they exercise.
The Club setting sets the default values for User Weight andTime to 150 pounds
and 20:00 minutes. This means that each time you start an exercise, you will be
asked to adjust theTime up or down from 20:00, and to adjust your Weight up or
down from 150 pounds (or 70 kg in Metric Mode.)
The following steps complete the Initial Computer Set Up, for Home mode. For
Club mode, see heading below- Initial Computer Set Up for Club Mode.
Once you have selected "HOM mode", the display will ask you to set the
ELEVATION (your elevation above sea tevel.)This "calibrates" the console so
that it will read more accurately the information regarding WATTS, METS, and
CALORIES per HOUR. Again, use the "+ .... -" and "ENTER" buttons to select and
confirm.
The display wilt ask you to "ENTER WEIGHT" Enter your current weight using
the "+ .... -" and ENTER buttons.This weight is used to calculate Calories per
hour and Mets more accurately if you choose the Quick Start Mode for exercising.
See more on Quick Start below. This completes the Initial Computer Set Up.

m Starting an Exercise
There are two modes to exercise in. The first is "TIME SET" Mode.The other is
Quick Start Mode.

m TIME SET Mode
(allows you to pre-set a the amount of time you wish to exercise for)

To activate the computer (turn on the display) you can either press any key, or
you can begin pedaling.The display will show "ENTER TIME." You can use the
"+ .... -" buttons to set the time you wish to exercise for. Press the "ENTER" key
to confirm. The display will now show "ENTER WEIGHT" Use the "+ .... -" and
ENTER buttons to set and confirm your current weight. By entering your weight,
the CALORIE, CALORIE per HOUR, and METS calculations will be more accurate.
When you press the ENTER button, the exercise program will begin. The display
is divided into three Display Lines; top, middle and bottom.

m Computer Display Feedback {biometric fields)
TopDisplayLine.
- Time: ExerciseTime
- Miles: Approximate

miles covered

Middle DisplayLine.
- LEVEL: This is a measure of your power output. LEVEL is defined as
WATTS / 49
- WATTS: This is a measure of your instantaneous power output.
WATTS is dependant on how fast you are pedaling.
AVG WATTS: This measures your average power output to this point in
the exercise.
METS: This stands for Metabolic Rate. A MET rate of 1 is defined as
your resting rate. As your power output (and therefore your exercise
intensity) increases, your MET rate will increase and be displayed as
multiples of your resting rate. tf you are exercising at 10 METS, you are
expending Calories at a rate 10 times faster than at your resting rate
- AVG IVlETS: This measures your average METS to this point in the
exercise.
- SPEED: This is an estimate of your speed if you were on an outdoor bicycle
based on your power output.

BottomDisplayLine.
- CALORIES:The approximate amount of (Kilo) Calories you have expended
during exercise.
- CALORIES per HOUR: Based on your exercise intensity, this is the rate you are
expending (Kilo) Calories.
- AV6 CALORIES per HOUR:This is your average Calorie expenditure rate to this
point in your exercise.
- PEDAL RPM:The current pedal speed in "revolutions per minute."
- HEART RATE: If you are transmitting a Heart Rate signal to the console (via a
Chest StrapTransmitter,) your Heart Rate will be displayed in
"beats per minute."

m Stopping the Exercise
To end the exercise and proceed to Results Mode, press the START/ STOP key.
ThisThe computer will also proceed to the Results Mode when theTIME has
counted down to 00:00.

M Ouick Start
To use the Quick Start Mode simply press the "START/STOP" key.TheTIME
(top display line) wilt count up from 00:00. When you are done with
your exercise, press the "START/STOP" key again.The computer will now
enter the Results Mode.The advantage of Quick Start, is that you can begin exercising
with the touch of one key. Calorie, Calorie per Hour, and Mets calculations
are based on the weight entered in the Initial Computer Set Up.

M Results Mode
The Results Mode will display "workout
exercise.

summary"

information at the end of your

TopDisplay Line.
TIME
DISTANCE
ODOMETER:YourTotal Exercise Miles (or KM).To reset this value to 0, remove
and replace the batteries.
Middle Display Line.
LEVEL: your average LEVEL
AVGWATTS
AVG METS
AVG MPH (or KPHin Metric Mode): your average speed.
Bottom Display Line.
AVG HEARTRATE
CALORIES:Your total Caloriesexpended
AVGCALORIESper HOUR
AVG PEDALRPM
This information can be selectively viewed by using the SCAN keys. The Results
Mode information will be displayed for approximately one minute.

ill Display SCAN Function
The SCAN buttons wilt allow you to choose which information on each display
line you wish to view, OR, you can select the SCAN mode (when the SCAN icon
is displayed) and the display line information will automatically change (every
five seconds.)
For example, theTop Display Line showsTIME and distance (MILES or KM.) By
pressing the SCAN 1 button, the "scanning loop" on theTop Display Line looks
as follows...

Display
TIME
MILES
TIME SCAN 1
TIME

(Press SCAN 1 button)
(Press SCAN 1 button)
(Press SCAN 1 button)
etc.

Again, when the SCAN 1 Icon is shown (step 3), the information will
automatically change between TIM E and MILES every five seconds.
When the computer is in the "home" mode, the Scan status of each Display Line
will carry over from one exercise to the next.
This allows you to set which specific bio feedback information is most important
to you, and that will become the default setting for your next workout.

m Other Features
m Default Settings
In Home mode, the Default setting forTIME and WEIGHT wilt be the "last entered
value." For example, if for your last workout, you entered aTIME of 21:00 and a
WEIGHT of 150 pounds, the default settings forTIME and WEIGHT for your next
workout wil! be 21:00 and I50 pounds.
Rese£ting the Computer
If you wish to return to the Initial Computer Set Up Mode to change from English
to Metric, or to reset the Elevation, you can get there two different ways. One
way is, with the display on, remove and reinstall the batteries. The second way
is to press and hold the RESET and ENTER buttons (again, the display must first
be on.)

m Computer Buttons
"+"and"-"

These buttons are used to set values forTIME, WEIGHT, ELEVATION, MILES,
KILOMETERS etc. These buttons are not active during the Exercise Mode (when
the time is counting down) or during the Results Mode.
ENTER:
This button is used to confirm or "set" a value suchTime, Weight, Elevation,
Miles, or Kilometers. This button is not active during the Exercise Mode (when
the time is counting) or during the Results Mode.
RESET:
This button can be used to return you to the SETTtME display. Once in the SET
TIME display, pressing RESET will set theTIME to 0:00.
SCAN 1, 2, and 3:
These buttons are used to control the information
Mode, or in the Results Mode.

displayed in either the Exercise

START / STOP:
This button can be used from the SETTIME display to enter the QUICK START
mode. When in Exercise Mode, pressing the button will stop the exercise and
switch the display into Results Mode.

m initial Computer Set Up for Ciuh mode
Begin by installing the batteries into the back of the console. The display
will show "ADEV .... SET MILES KM" This console can read either English
(Pounds and Miles, and Miles per Hour) or Metric (Kilograms, Kilometers, and
KM per Hour.) Use the "+" and "-" buttons to select either MILES (for English
units) or "KM" (for Metric units.) Press the ENTER button to confirm your choice.
Next, the display will ask you to select "Horn" (for Home use) or "CLUb" (for Club
or Studio use.) Again, use the "+ .... -" and "ENTER" buttons to select the Club
setting.
Next, the display will ask you to set the ELEVATION (above sea level.) This "calibrates" the console so that it will read more accurately the information regarding
WATTS, METS, and CALORIES per HOUR. Again, use the "+ .... -" and "ENTER"
buttons to select and confirm.

[] Moving Your Airdyne/Evolution Comp Bike
To move the Airdyne bike, carefully lift the rear end of the bike
and teer it to another location. Be gentle while moving the unit
as any sharp impact directly or indirectly to the computer
affect operation (Fig 6).

[] Installing

New Computer Batteries

Your Airdyne/Evolution

Fig. 6

can

Comp computer

comes complete

with

fresh batteries already installed. Signs that battery power is
low include: fading LCD display; erratic function; or failure to
turn on when the ON/OFF button is pushed or when the pedals are put into motion. To install new AA batteries, just pop
open the battery door in the back of the computer

(Fig. 7).

[] Adjusting the Drive Chain or Belt Tension
The drive chain and belt tension on your Airdyne bike have
been factory adjusted. They should not require any immediate
attention, if they need further adjustment at any point in time,
contact your authorized

Schwinn dealer.

[] Fanwheel alignment

Fig. 7

The fanwheet alignment on your Airdyne bike has been factory
adjusted. It should not require any immediate attention. If
it does need further adjustment at any point in time, contact
your authorized

Schwinn dealer.

[] Leveling your Airdyne/Evoiution Comp Bike
The Airdyne/Evolution
Comp Bike can be leveled to compensate for uneven surfaces. To level the bike, raise or lower
the four leveling bolts located on the underside of the legs by
screwing

them in or out as needed (Fig. 8).

[] Locking your Airdyne/Evolution Comp Bike
A locking device has been provided to prevent the drive
mechanism from rotating accidentally. To lock the Airdyne,
rotate the knob on the fan cage clockwise until the stop en-

Fig. 8

gages the fanwheel. It is now securely locked in place (Fig. 9).
To unlock the bike, rotate the knob counterclockwise
until the stop is completely clear of the fanwheet. To reduce
the risk of accidental injury, always engage the locking
mechanism when the bike is net in use, NOTE: if you hear a
clicking noise while exercising, make certain that the locking
knob is completely unscrewed and clear of the fanwheel.

Fig. 9

[] Maintenance
Use a damp cloth to wipe your Airdyne/Evolution Comp
Bike and computer free of sweat. IMPORTANT: To avoid
damaging the finish on your Airdyne/Evolution Comp Bike
and computer, never use a petroleum-based solvent when
cleaning. Avoid getting excessive moisture on the computer.

Edmund
R.Burke,
Ph.D.
m Getting the Most Out of Your Home Fitness Program
Thethree main reasonsfor the increasedpopularity of home fitness gyms and exercise
are convenience,convenienceand convenience.Forany fitnessprogramto be successful,
it must be done on a regular, sustainedbasis. With equipment in your home,you can
roll out of bed, put on a pair of sweats, and start working out while the coffee is brewing.
For many,home workouts are easier to fit into their hectic schedules.Nogetting in the
car and having to go to the health club. No standing in line to use the stair climber.Then
there is the comfort and safety factor. Who wants to run outdoors during a raging blizzard.
Or,who wants to ride a bike on busy city streets during rush hour in the heat of summer.
It's muchmore comfortable to hop on your Schwinn home fitness equipmentand exercise
in the comfort and security of your air-conditionedroom.
Privacyand cleanlinessare also important. Many feel intimidated in a gym, especially if
they are carrying arounda few extra pounds.At homeyou can exercise without feeling as
if you are being rushed or that anyoneis lookingat you. No morelying down on a sweaty
bench or wondering if you'll catch athlete's foot in the shower.
Flexibility of time may be the biggest advantage.Work schedulesvary for manypeople
who work flex shifts or havea family that has different schedules.Parentswith children
soondiscover that exercising at home turns out to be the only viable alternative if they
want to stay fit. But parentsand busy workers may not be the only ones who benefit from
exercising at home.

m The Stanford Home Exercise Study
Recently,researchersat Stanford University Schoolof Medicine, conducted a year long
study of over350 individuals to examinethe effectiveness and complianceof a groupof
supervisedhome exercisersversusa group of individuals who reported for a group session
at the university. The subject population included middle aged menand women and
included fit individuals as welt as individuals who were overweight and smoked.
individuals in both the high intensity (three 40-minute sessionsper week on the treadmill
at a 73 to 88 percent of max heart rate) and low intensity group(five 30-minute sessions
at 60-71 percent of max heart rate) reported significantly greater adherencethan those in
the university group based program.
Many at the beginning of the study thought that the university based groupwould have
a greater compliancerate than the home basedgroup, becauseof the camaraderieof
the group andthe instruction given by the instructors. But the study found the opposite
to be true. The group programwas just too inconvenient overthe 12 month periodfor the
subjectsto justify the benefits.
But the good news was that a!l three groupsshowed fitness improvements.With the
individuals in the low intensity group achievingsimilar results as the high intensity group.
Goodnews for those of you just starting out in a moderate exerciseprogram.
Perhapsmost importantly,research has also shown that it's never too late to start exercising.., and experiencingthe benefits. Studies conductedat Tufts University,for instance,
show that even people in their 90's can significantly increasetheir strength as a result of
following a moderate, strength training program.

Exercise is one of life's joys. It energizes-it gives you a sense of well-being and
accomplishment and it keeps you healthy and fit. There is great pleasure in being
able to set goals, accept your own challenges and push yourself to a better life
of health and fitness.
Once you have made the commitment to get started in a home fitness program,
here are some suggestions that you may want consider to help you get off on the
right foot and stay motivated. Realize that any new habit is difficult to establish at
first, but it can be done. Follow these steps and you'll be on your way to establishing and using your home fitness center for improved health and fitness. Enjoy
the journey!

•/ Get a physical exam. If you have been inactive for several years or new to an
exercise program, be sure to consult with your family physician. Especially if
you're over 35, have health problems or have a history of heart disease in your
family.

•/ Begin planning for your home fitness center. Set aside a portion 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 or like to look
outside while exercising, make sure these things are accessible. Do not force
yourself to exercise in a part of the house that isn't comfortable, you wilt not feel
motivated to exercise.

,/Do you need a companion? If you prefer to exercise with someone, find a
friend to train with who lives nearby. Encouraging your spouse or children to
exercise with you is an excellent way to stay motivated and promote family unity.

,/Make fitness a part of your daily lifestyle. Include it in your daily planner just as
you would any other appointment. Keep the appointment; you'll be glad you did.

,/Use affirmations. Affirmations will help you program your subconscious to
accept new beliefs. They should be positive statements. "1am living a healthier
lifestyle by exercising several times per week at home:' Repeat your affirmations
several times per week.

m Home Fitness Planning Worksheet

Target date to begin exercise

program:

Times of day I can exercise:
Time #I
Time #2
Time #3
Days of the week that are good for me to workout:
Day #t
Day #2
Day #3
Activities t would
Activity #1
Activity #2
Activity #3

like to experiment

with:

Exercise goals t wish to accomplish:
Goal #1
Goal #2
Goal #3
Individuals whowiltsupportmeinmy
Person #1
Person #2
Person #3
Individuals
Person #1
Person #2
Person #3

who can workoutwithme:

exercise

program:

Overthe last 25 years, ever since the introduction of Dr.Kenneth Cooper'sbook,Aerobics,
many individuals havefocused on walking, running, cycling, swiming, and other
types of aerobic activity as their only means of exercise.
Unfortunately,this has led to many of these same people neglecting other keycomponents
of fitness; such as strength training, flexibility and bodycomposition. Many of us
lackthe strength to carry a full back of groceries, or the flexibility to pick up our shoes
without bendingat the knees. In addition, as we haveaged, we have replacedmuscle
tissue with fat tissue.
Continuedwork by Dr.Cooperat the Institute of Aerobics Research,is showing that in
addition to the need to stress our cardiovascularsystem,that moreattention needsto be
placed on building stronger musclesand increasingjoint flexibility. Theyare talking about
the benefits of balancedfitness: regular physical activity that includesstrength training
andflexibility (stretching)in addition to aerobicconditioning.
For manyyears, "fitness" has been solely a measureof cardiovascular(aerobic)endurance.
And, while aerobicfitness is the cornerstonefor health and quality of life, there are
two other componentsthat are nearly as important. When developing your home fitness
program it is only appropriate that you develop all three componentsin order to achieve
balancedfitness, and thus optimal health and quality of life. The three componentsare:
-- Muscle strength
-- Cardiovascular fitness
-- Flexibility
m IBalance

Fitness

Many people considering beginninga balancedhome fitness programstill think "no
pain, no gain." They usually think they haveto cycle or lift weights until they are over-tired
andtheir bodyaches.This idea of fitness is outdated. What they don't realize is that, in
a short time using proper guidelines,the initial tiredness or sorenesswilt be replaced by
increasedenergyfor work and recreation andan increased senseof well-being.
Since 1978, the American College of Sports Medicine (ACSM)has had an influence on
the medical and scientific communitieswith its position statement on "The Recommended
Quantity and Quality of Exercisefor Developingand Maintaining Fitnessin Healthy
Adults." Forthe first time since 1978the ACSM has revisedits recommendationson
exercisefor healthy adults. The new paperpublished in 1991 expandsand revisesadvice
on cardiovascularfitness and bodycomposition, and now recommendsthat you add
resistancetraining. This is new information to those of us who haveonly cycled,
ran, swam, watched our bodyweight and controlled our diet to attempt to maintain fitness.
Balancedfitness can do moreto ensurea long, healthy life than just about anythingelse
known to the medical communitytoday. It's never too late to start a fitness programbut
ideally, you should build strong muscles,flexibility anda strongcardiovascularsystem
early in life andenter the later years with your physical potential at its maximum.

m Meecalar Strength
Thenewguidelineshaveaddedresistancetrainingsincethe ACSMrecognizesthe increasing
importanceof maintainingstrengthasa healthbenefitaswe get older.Therationalefor
the additionof strengthtrainingto the guidelinesis a resultof aten yearfollow-up studyon
masterrunners(alongwith otherstudies).Thosewhocontinuedto trainaerobicallywithout
upperbodyexercisemaintainedtheir body'soxygentransportingcapacityoverthe years,but
lostabout4.5 poundsof leanbodymass;thosewho includedstrengthtrainingintheir program
maintainedtheir lean bodymassalongwith their aerobiccapacityafter 10yearsof aging.
Theguidelinesalsoshowwhereconsistentresistancetraininghelpsmaintainboneand
musclemassaswe get older.Forwomen,strengthtraining(alongwith the aerobicwork)may
alsoprotectagainstpost menopausalbonelossandosteoporosisintheir lateryears.
Theguidelinesrecommendthat two strengthtrainingsessionsperweekshouldbeaddedto
yourworkoutschedule.We recommend
threesessionsa weekduringthe off-seasonandtwo
sessionsa weekfor maintenanceduringthe in-season.The newACSMguidelinesrecommend
oneset of eightto 12 repetitionsof eightto 10strengthexercisesof yourmajor musclegroups
persessionasthe minimumrequirement.A completedetailedstrengthtrainingprogramwill be
outlinedin a latersectionof this book.If weights or otherresistancetrainingdevicesare not
available,addcalisthenicsto yourprogram.
m Cardiovascular Fitness
The new statement, published in 1991, repeats the four recommendations on duration, intensity,
frequency and various modes of aerobic activity, with slight changes. The duration is now
20 to 60 minutes, versus a minimum of 15 minutes in the past.
Intensity of exercise can be determined by two methods. The first is the familiar use of target
heart rate. The guidelines state that you should aim to work at 60 to 85 percent of your maximum
heart rate (max HR = 220 - your age) or 50 to 85 percent of your maximal oxygen capacity
(determined by doing a stress test on a bicycle ergometer or treadmill at a medical facility).
Duration is dependent upon the intensity of the activity; for those who like to work at a lower
intensity they should work out longer. Low to moderate intensity cycling, stepping, walking, or
cross-country skiing is best for most adults, because higher intensity workouts can lead to increased
risk of injury and it is easier to adhere to the exercise routine. Beginners can achieve a
significant training effect from low intensity workouts. If you're already fit and want to improve,
gradually increase your intensity.
The type of activity, once again, should include anything that uses large muscle groups, and is
rhythmical and aerobic in nature, such as cycling or running. Other activities could include stair
climbing, cross-country skiing, walking, etc. These activities need to be carried out three to five
days per week.
Training Effect
Duration, intensity and frequency of training stimulate the aerobic training effect. Any training
done below the ACSM guidelines wit] not be sufficient enough to give you the aerobic training
effect. If you are exercising more than the recommendations, it witl not significantly increase
the aerobic training effect, though athletes training for competition need to exercise more to be
competitive. It is important to remember not to over do it; your body needs adequate recovery
from a hard workout.
tn general, endurance training for fewer than two days per week at less than 60 percent of
maximal heart rate, for fewer than 20 minutes per day, and without a well*rounded resistance
and flexibility program is inadequate for developing and maintaining fitness in healthy adults. ]t
is just that simple.

Keepin mindthat the ACSMrecommendations
are guidelinesfor the averageperson,not a
championathletetrainingfor the OlympicGames.
An appropriatewarm-upandcool-down,whichwould alsoincludeflexibilityexercises,is
alsorecommended.
While manyof youwill needto trainwith moremileageandat a greater
intensityto racecompetitively,the importantfactorto rememberfor mostpeopleis that if they
follow the ACSMguidelinesof physicalactivitythey will attainincreasedphysicalandhealth
benefitsat the lowestrisk. Belowis atable outliningthe guidelines(Table1.1).
TheACSMguidelines,if followed,canresultin permanentlifestylechangesfor mostindividuals.
Thegoodnewsis that, with the rightapproach,exercisingat homecan andshouldbe
pleasant.Youcancombinestrengthtraining,aerobicexerciseandflexibilityactivitiesthat you
enjoyandgainvaluablehealthbenefits.

Frequency
Intensity

2to 3 times/week
8-12reps

StretchTime
Type

26-40minutes
10 exercises

3 to 5 times/week3 to
66-96%of "easy"
feelinguntil fatigue
26-66minutes
anyrhythmical
activity

Btimes/week
maxHR
10 minutes
10 stretches

u Flexibility
Tobe intotal balanceit is importantto beflexible.While not partof the
ACSMguidelines,flexibilityis importantforyou to performtasksthat requirereaching,twisting
andturningyourbody.Hip flexibility,for example,is importantto preventinglower backpain.
[] Exorciseand Body Composition
Bodycompositionis an importantcomponentof health-relatedfitness.Goodbodycomposition
resultsfrom aerobicactivity,strengthtrainingandproperdiet.
Oureverydaycaloricbalancewill determinewhetheryouwill gain or loseweight from daytoday.Caloricbalancerefersto the differencebetweenthe caloriesyoutake infrom food
eatenandcaloricexpenditureor the amountof energyyou put out in dailyactivities,work or
exercise.
Bodyweight is lostwhen caloricexpenditureexceedscaloricintakeor when caloricintakeis
lessthancaloric expenditure.It is a knownphysiologicalfact that onepoundof fat is equalto
3500caloriesof energy.Thoughit is predictable
that shiftsin caloricbalancewilt beaccompaniedbychangesin bodyweight,howyourbody
losesweight varieson the variousprogramsyoumay undertaketo loseweight. Forexample,
low caloriedietscausea substantiallossof water andleanbodytissue,suchas muscle.In
contrast,anexerciseinducednegativecaloricbalanceresultsina weight lossof primarilyfat
stores.If youwereto adda resistanttrainingcomponentto yourprogram,you mayalsoseea
slight increasein weight dueto a gain in musclemass,while anaerobicbasedprogramusually
resultsina maintenanceof musclemass.While bothapproachesto weight lossareeffective,
aerobicactivityis foundto be veryeffectivebecausemetabolismstayssustainedfor longer
periodsof time andenergy.Expenditureis greaterwith activitiesthat uselargemusclegroups
suchas walking,cycling,cross-countyskiing,etc.
Followtheseguidelineswhen engagingin aweight lossprogramthat combinesexerciseand
caloricrestriction:
• Ensurethat youare consumingat least 1,200caloriesperday ina balanceddiet. Youneedto
consumecaloriesfor everydaybodily,healthyfunctions.
Youshouldnot exceedmorethana 500to 1,000caloriesperdaynegativecaloricbalance,combining bothcaloricrestrictionandexercise.Thiswill resultin agradualweight loss,withouta lossof
lean bodyweight (muscle).Youshouldnot losemorethan2 poundsperweekon a diet.
21

• includean exerciseprogramthat providesas least300caloriesor moreof activityperday.
Thisis bestaccomplishedwith exerciseof low intensityandlong duration.Manypiecesof
homefitnessequipmentgiveestimatesof caloriesburnedwhile exercising.Rememberthese
areapproximatecaloriesburned,exactamountswill dependon typeof exercise,yourbody
size,intensityandduration.
o Addresistancetrainingto yourprogramto addmusclemass.Musclecellsare moreactive
thanfat cellsandwill helpyou burnmorecaloriesperday.
includeuseof behaviormodificationtechniquesto identifyandeliminatebaddiet andeating
habits.
Youshouldstriveto burn between300to 500caloriesperexercisesessionand1000to 2000
catoriesperweekin exercise.Rememberthat sustainedaerobicactivitiesthat usetarge
musclegroupwill causethe greatestenergyexpenditure.
tf overweightor obese,youmaywant to keepthe intensityevenlowerthan 60 percentof
maximumheartrate to keepthe riskof orthopedicinjuriesat a minimum.Nonweight-bearing
activitiessuchas stationarycyclingmay beconsideredforthis group,or for thosewhosuffer
from orthopedicor arthritis problems.
m A Balanced Werkout
All of your balanced home workouts should include three parts:
-Warm-up
- The main aerobic and/or strength routine
- Cool-down

Together,exerciseandrecoverycomprisefitnessconditioning:denyeitherandyou invite
injuryandminimizebenefits.Ourbodiesandmindsbecomestrongerandmoreefficientinresponse
to their useandexercise.Overuseandoverloadwill causebreakdown.Youdon't want
too much,but just enough.
Thesecretis to knowwhen youare pushingtoo muchor too little. Monitoringyourheartrate
tellsyou howmuchto exerciseandwhento rest.\
! Warm-up
A goodwarm-upwill helpyouperformbetterandwill decreasethe achesandpainsmost
peopleexperience.Thewarm-uppreparesyourmusclesfor exerciseandallowsyouroxygen
supplyto readyitself for what'sto come.Studiesshowthat musclesperformbestwhenthey're
warmerthannormalbodytemperatures.Warm-upexercisesincludecycling,walking,skiing
slowly untilyou beginto breaka light sweat.This normallytakesabout5 to 10minutes.If using
a heartrate monitor,raiseyourheartrateto about 110to 120beatsperminuteduringyour
warm-up.
Stretchingbeforeandafter exercisealsoservesmanypurposes.Bypromotingflexibility,it
decreasesthe riskof injuryandsoreness,it alsoenhancesphysicalperformancebyallowing
youto maintaina comfortablepositiononthe bicyclelonger.Takea few minutesto stretch
yourlegs,shouldersandlower backbeforeyouget on yourhomeequipment.
m Aerobic/StrengthExercise
Vigorousaerobicexerciseis the coreof yourworkoutprogram.Theintensityof yourexercisemust
be strenuousenoughto raiseyourheartrateinto yourtargetzone.This is usualtybetween60 and
90% ofyour maximumheartrate.Cycling,or anyexercisedoneinthis range,is usuallycalledaerobic
exercise.It meansyourbody,yourheart,andthe variousexercisingmusclesareworkingat a levelat
whichoxygencan beutilized.Exercisingwith a heartrate monitorallowsyouto constantlyreceive
visiblefeedback(andonsome

modelsaudiblefeedback)asto what yourheartrate iswhile exercising,andallowsyouto stay
within yourselectedtargetheartratezone.
tn additionto aerobicexercise,the ACSM recommends
that healthyadultsperforma minimum
of 8 to t0 strengthexercisesinvolvingthe majormusclegroupsa minimumof two times
perweek.At leastonesetof 8to 12 repetitionsto near-fatigueshouldbecompletedduring
eachsession.
Theserecommendations
arebasedontwo factors:
. Most peoplearen't likelyto adhereto workoutsessionsthat lastmorethan60 minutes.The
regimenoutlinedabovecanbecompletedin30 minutesor less,andwhen combinedwith 30
minutesof aerobicactivityandflexibilitygivesyoua balancedworkout.
o While morefrequentandintensetrainingis likelyto buildgreaterstrength,the differenceis
usuallyverysmall.
el CoeH:_ewn
Thecoot-downenablesyourbody'scardiovascularsystemto graduallyreturnto normal,
preferablyovera 5to 10 minuteperiod.Bringingyourworkoutto an abrupthalt cancauselightheadness,sincebloodwill pool inyour legsif youabruptlystopworking.Loweryourexercise
intensitygraduallyovera periodof a few minutes.Whenyourheartrate hasreturned
to below 110beatsperminuteyoucan stopexercisingon whateverpieceof equipmentyouare
on.

Alwayskeepinmindthatwarm-upandcool-downarejust asimportantasthe activityphase.
Bothcan preventmanycommoninjuriesfromoccurring.
el How ToDetermine YourMaximum Heart Rate
Thebestwayto determineyourmaximalheartrate is to calculateyourtarget heartrate
zones.Simplyrecordyourheartrateseveraltimeswhen youare puttingout a maximaleffort,
suchaswhen you aregoingall out on a stationarybicycle,or duringa hardsessionof stair
climbing.
Theeasiestoptionis to estimateyourmaximumheartrate basedon a formulawhich has
beenwell-establishedfor reliability:take the number220,andsubtractyourage.Forexample,
a 45yearold would havean estimatedmaximumheartrate of 175(220- 454= 175).Thetarget
heartrate zonefor aerobictrainingwould be 105to 149beatsperminute(60to 80 percentof
the maximum).
el Target HeartRate Training Zones
Therearethreeprimaryheartrate trainingzones.Thefirst is often referredto asthe "fat
burningzone",becausethe intensityis moderateenoughto requireyourbodyto primarilyuse
fat asthe fuel sourcefor the exercise.Youshouldexerciseat 50to G5% ofyour maximalheart
rateto achievethis levelof intensity.While youworkoutin this andthe otherzones,yourheart
rate shouldfall somewherebetweenthesetwo figures.Peoplejust startingout on an exercise
programor who want to loseweight shouldconcentrateon maintainingtheir heartrate inthis
zonefor 20 to 30 minutesperday,3 to 5daysperweek.
Thesecondzonediscussedaboveis knownasthe "aerobicexercisezone"oris shown
on manychartsasthe "targetheartratezone."Inthis zoneyou shouldexerciseat 60 to
85% ofyour maximalheartrate.Traininginthis zonehelpsyoubuild aerobicenduranceand
constructsa baseuponwhichyoucan progressively
addmoredemandingworkoutsasyour
cardiovascularfitnessincreases.
A higherlevelof trainingcanhelp increasebothyourspeedandtolerancefor the buildup
of lacticacid,the primarywaste productof anaerobicmetabolisminyourmuscles.Thistype
of workoutfrom 85to 100%of maximumheartrate usuallyconsistsof short,hardsprintsor
repeatedhill runningandis referredto as "anaerobictraining."

Variedtraininginall threeof thesezoneswill addto increasedlevelsof fitness andimproved
performanceandaddmoreenergyto yourlife. "Most trainingprogramsusea combination
of trainingintensitiesto increaseperformancecapacity,"accordingto J. T.Kearney,Ph.D.,
SeniorExercisePhysiologistat the U. S.OlympicTrainingCenterin ColoradoSprings.Kearney
suggeststhat it is importantfor individualsto monitorintensity."Thereare manydifferent ways
to monitortrainingbut monitoringheartrate responseisthe simplest,mostconvenientand
least expensivephysiologicalmethodfor monitoringtraining,"Keameysays.
B Predicted Target Heart Rate Zones for Different Ages
Age

Maximum Predicted

Aerobic Target

20
25
30
35
40
45
50
55
60

HeartRate
200
195
190
185
180
175
170
165
160

Zone:60-85%
120-170
117-166
114-162
111-157
108-153
105-149
102-145
99q40
96q36

After severat weeks of "aerobic conditioning," certain changes become apparent. What
was a barely attainable levet of exercise before, now becomes quite easy. Whereas cycling or
running at a certain pace or speed may have previously caused your heart rate to go up to 135
beats per minute, that pace can now be achieved at a lower heart rate. in short, your heart is
becoming stronger, larger and more efficient, and your body is able to do the same work
with less stain.
Regardless of your maximum average heart rate or your target heart rate, you should consult
with your physician or with a sports medical expert to establish, with precision, the rates that
are right for you, your age and your medical and physical condition. This is especially important
if you are over the age of 35, been sedentary for several years, overweight or have a history of
heart disease in your family.

Beating The Dropout Odds:Jump Start Year FitnessProgram
Youalreadyknowyouneedto exercise.Andyou'reprobablytrying- at leasta little. But let's
get serious:If you don'taddregularexerciseto yourlife, you'remissingout on a surebet.This
is oneareawheremedicalresearchall pointsinthe samedirection.
"Startingto exerciseis comparable,froma healthbenefitstandpoint,to quittingsmoking,"
saysthe recentlyreleasedSurgeon'sGeneralReporton PhysicalActivityandHealth.
m To sum up the recent report:
,, Regular physical activity offers substantial improvements in health and wellbeing for the majority
of Americans.
. tf you exercise regularly, the reports show, you'll reduce your risk of heart attack, cancer, diabetes,
high blood pressure, osteoporosis, and even the common cold.
. Regular exercise, regardless of the intensity, can help you control stress, sleep problems, and
depression.

But evenwith all this evidence,only 22 percentof Americansengagein exercisefor20
minutesa day.Andevenamongindividualswho beginexerciseprograms,the dropoutrate is
about50 percent.

SoiftheSurgeon
General's
findings
arenotconvincing
evidence
enough
tokeep
most
us
exercising
onaconsistent
basis,
what
is?
Scientists
arefinding
that
theprocess
ofbeginning,
increasing
and
ultimately
sticking
toan
exercise
program
isacombination
oftwoelements:
finding
theright
incentives
and
building
a
habit.
And,
aswewillsee,
these
twomotivational
factors
areconnected,
butdistinct.
Focusing
onthepositive
isone
ofthebest
incentives
toexercise.
Avoid
looking
atexercise
asaway
tofixsomething
that's
wrong
withyour
body.
instead,
focus
onyour
successes.
Pat
yourself
ontheback
each
time
you've
made
itthough
aworkout.
Thrive
ontheenergy
thatexercising
gives
you.
Reward
yourself
withadinner
out,
after
youhave
reached
acertain
weight
loss
goal,
orbuy
yourself
anew
workout
outfit.
With
these
rewards,
you'll
goback
formore,
and
your
body
willshow
results.
Don't
view
exercise
aspunishment.
Don't
look
atexercise
assomething
thathas
tobetackled
because
you
areoutofshape.
Think
ofexercise
asaninvestment
inyour
health,
your
physical
looks
and
your
mental
outlook.
Asyourun,
walk
orliftweights,
concentrate
onthepositive
energy
being
generated
within
your
body
and
therenewed
sense
oflifeand
wellness
you
feel.
The
basics
ofany
fitness
program
areplanning
and
setting
goals.
Goal
setting
and
formulating
aplan
arethemost
clear
ways
ofestablishing
aconsistent
program
ofexercise;
they
arealso
apowerful
form
ofdirection
and
motivation.
Take
some
time
tothink
about
what
will
help
youbegin
your
exercise
program.
Write
these
down
inyour
daily
planner
ordiary.
Goals
provide
asense
ofpurpose
and
incentive
that
candrive
you
toyour
intended
destination.
However,
forgoals
tobeeffective
they
need
toberealistic.
Motivation
willbestrengthened
only
if
it'spossible
toreach
your
objectives.
Consider
this:
Your
mind
and
body
willrespond
better
toexercise
ifyou
start
with20-minute
sessions,
three
times
aweek,
rather
than
anhour
session
four
times
perweek.
Once
thesessions
become
aroutine,
aim
for30minutes,
then
increase
from
there.
The
most
important
thing
inany
exercise
program
istodoyour
best
tokeep
progressing,
backsliding
aslittleaspossible
and
getting
back
onthehorse
justasfastaspossible
ifyou
fall
off.Trytoanticipate
lapses:
Ifacrazy
workday
looms,
getupearly
and
squeeze
inashort
ride
onastationary
bicycle
sothatyou've
achieved
something
even
ifitisn'tyour
regular
workout
routine.
When
onabusiness
trip,stay
inahotel
thathas
anonsite
workout
facility.
Exercise
isone
oflife's
joys.
Itenergizes
- giving
you
asense
ofwell-being
and
accomplishment
and
keeps
you
healthy
and
fit.There
isgreat
pleasure
inbeing
able
tosetgoals,
accept
challenges,
and
push
yourself
toabetter
lifestyle
ofhealth
and
fitness.
Nomatter
what
your
reason
forexercising
- tolose
weight,
togetfit,ortofee!better-*
motivating
yourself
toexercise
onaregular
basis
requires
changing
your
behavior.
m Make ExerciseA Habit
Thekeyto a successfulfitness programis getting yourbodyto dowhat yourmindknowsit
should.Herearesix mentalstrategiesto help keepyou focusedonyourfitnessgoals.
1. Clarify why you want to exercise. If you want to gain strength - is it to swim more laps, or to
tone-up your body. By understanding and detailing your goals, you will be better abte to stay
motivated.
2. Vary your workout. To make your routine more enjoyable, vary it once in a while. Supplement
your indoor cycling with outdoor cycling and strength training. These activities make exercise
more interesting and increase your fitness level by making you utilize different muscle groups.
3. Focus on the positive. Avoid looking at your exercise program as a way to fix something
that's wrong with your body. instead focus on your successes. Congratulate yourself after each
workout. Thrive on the energy that exercising gives you.

4. Developaconstructiveattitude.Donot focusonwhat you aregivingup to exerciseona
regularbasis,but onwhat new optionsyou'l!haveafter youbecomefit.
5. Engage your body and mind. Connect on a deeper level, you'tt be more likely to stay with
your routine. If your exercise time on a stationary bike is your 3g-minutes away from work or
a time for reflection, you're much more likely to stick with it. Individuals claim to experience
an increased sense of creativity and an enhanced thought process due to a regular exercise
program.

6. Considermanyof the physiologicalbenefits.If a strongandfit bodyisn't enoughto keepyou
motivated,considersomeofthe hiddenbenefitsof exercise:lower bloodpressure,stronger
heart,moreefficientpulmonarysystem,lower riskof osteoporosisandstressreduction.
m it's Never Tee Late...

fer Fitness

Most of us have very busy schedules and to keep our fitness level intact we have to be
extremely efficient. These three words, efficiency of effort, form the core of creating your own
home fitness center. Efficiency of effort means producing maximum gains with minimal time
spent; this is the goal of most of us when designing our home fitness program.
The bottom line is you must be creative and innovative to get the best results. With this book
and your own creativity a great workout is only a few moments away; a different grip on the
multi*gym, a varied stepping rhythm on the stepper, a new intensity on the stationary windload
simulator or a more rapid stroke rate on the rower. By varying your workouts you'll create
maximum gains in the shortest time frames.
As you will see, your home fitness equipment will allow you to reach your fitness goals and
prepare properly for a healthier lifestyle. Anyone who is serious about fitness - or for that
matter just improving their overall fitness - should have a few basic pieces of home fitness
equipment. It makes no difference if you are a competitive cyclist or triathlete, an executive or
someone trying to tone their muscles, the home fitness center is the most efficient way to help
you reach your physical potential.

EdmundR. Burke,Ph.D.,is authorof the CompleteHomeFitnessHandbook,publishedby
HumanKineticsPublishers.It canbefound at majorbookstoresor youcanorderit bycalling
1_800q474457.Healsoservesas Directorof the ExerciseScienceProgramat the Universityof
Coloradoat ColoradoSprings.

NAUTILUSiNC. LiMiTEDWARRANTYFORSCHWINNAIRBYNE®/AIRDYNE
®EVOCOMP
All Schwinnexerciserproductsarewarrantedto the retailpurchaserto befree from
defectsin materialsandworkmanship.
Timeperiod:
RESiDENTiALWARRANTYLIMITEDTiME COVERAGE
FRAME PARTS
30years 3 years

ELECTRONICS LABOR
3years
1year

WEARITEMS
1 year

COMMERIALWARRANTYLiMiTED TiME COVERAGE
FRAME PARTS
15years 1 year

ELECTRONICS LABOR
1year
1year

WEARITEMS
6 months

This warranty does not cover:
1. Any component on original equipment which carries a separate consumer warranty of
the parts supplier.
2. Normal wear and tear.
3. Any damage, failure or loss caused by accident, misuse, neglect, abuse, improper
assembly, improper maintenance, or failure to follow instructions or warnings in owners
manual.
4. Use of products in a manner for which they were not designed.
5. Use of any product in other than a home or residential setting unless otherwise noted in
the owners manual.
Limitations:
The foregoing warranties are in tieu of and exclude all other warranties not expressly set
forth herein, whether express or implied by operation of law or otherwise, including but
not limited to any implied warranties of merchantability or fitness. Scbwinn shall in no
event be liable for incidental or consequential losses, damages or expenses in connection
with exercise products. Schwinn's liability hereunder is expressly limited to the replacement
of goods not complying with this warranty or, at Schwinn's election, to the repayment
of an amount equal to the purchase price of the exerciser product in question.
Some states do not permit the exclusion or limitation of implied warranties or incidental or
consequential damages, so the preceding limitations and exclusions may not apply to you.

Procedures:
Warrantyservicewill beperformedbySchwinnor the authorizedSchwinnfitnessdeater
fromwhomyouboughtthe product.Schwinnwill havethe option of either repairor
replacementat no chargefor anydefectiveproduct.Deliveryof productto andfromthe
authorizedSchwinnfitnessdealeris the responsibilityof the purchaser.

Thefollowing procedureswill apply:
1. Schwinnwill replaceanyexerciserframethat is structurallydefectivewith a newframeor replace
the unit with a unit of equalor greatervalue.Schwinnis not responsiblefor laborchargesin replacing defectiveframes.
2. Schwinn will have the option to either repair or replace any other defective part or product. Dealer
labor charges for installing replacement or repaired parts are not covered by this warranty.
3. If you elect to repair a defective product or part yourself or use the services of someone other
than an authorized Schwinn fitness dealer, or if you use a replacement part not supplied by Schwinn,
Schwinn will not be liable for any defects or damage caused by the use of such unauthorized service
or parts.

4.This warrantygivesyouspecificlegal rightsandyoumayalso haveotherrightswhichmayvary
from stateto state.EffectiveJuly1, 1994.

m iMPORTANTCONTACTNUMBERS

If you need assistance, please have both the serial number of your machine
and the date of purchase available when you contact the appropriate Nautilus
office listed below.
OFFICES iN THE UNITED STATES:

INTERNAT_ONAL

E-mail:cstech@nautitus.com

Fortechnicalassistanceanda tist of distributors inyourarea,pleasecatl or fax oneof the
following numbers.

• NAUTILUSINNOVATION
CENTER
Nautilus,Inc.
1886PrairieWay
Louisville,Colorado,USA80027
Phone:800-NAUTILUS
(800-628-8458)
Fax:800-898-9410
• TECHNICAL/CUSTOMER
SERVICE
Nautilus,Inc.
World Headquarters
16400SENautilus Drive
Vancouver,Washington,USA98683
Phone:800-NAUTILUS
(800-628-8458)
Fax:877-686-6466
• CORPORATE
HEADQUARTERS
Nautilus,Inc.
World Headquarters
16400SENautilus Drive
Vancouver,Washington,USA98683
Phone:800-NAUTILUS
(800-628-8458)

OFFICES:

• INTERNATIONAL
CUSTOMER
SERVICE:
NautilusInternationalSA.
RueJeanProu%6
1762Givisiez/ Switzerland
Tel:+ 41-26-460-77-77
Fax:+ 41-26-460-77-70
Email:technics@nautilus.com
INTERNATIONAL
OFFICES:
• SWITZERLAND
OFFICE
NautilusSwitzerlandSA
Tel:+ 41-26-460-77-66
Fax:+ 41-26-460-77-60
• GERMANYandAUSTRIAOFFICE
NautilusGmbH
Tel:+49-2204-610-27
Fax:+49-2204-628-90
• ITALYOFFICE
NautilusItaly s.r.I.
Tel:+39-031-51-10-86
Fax:+39-031-34-24-97
• UNITEDKINGDOMOFFICE
NautilusUKLtd.
Tel:+44-1908-267-345
Fax:+44-1908-267-346
• CHINAOFFICE
NautilusRepresentativeOffice
Tel:+86-21-523-707-00
Fax:+86-21-523-707-09

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