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

Open the PDF directly: View PDF PDF.
Page Count: 30

Thank you for making the Schwinn Airdyne®/Airdyne®
Evolution TM 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
A Increase cardiovascular and aerobic fitness
A Increase upper and lower body muscle strength
Y 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 Comp Bike is
designed to be an efficient, 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 you need to
operate and enjoy your Airdyne/Evolution 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 .............................................................................................. 4
Safeguards and Warnings ................................................................. 6
Bike Operation
Seat Adjustment ................................................................................. 7
Lower Body workout .......................................................................... 7
Lower and Upper Body Workout ........................................................ 7
Upper Body Workout Only .................................................................. 7
Computer Operation
Computer Operation ........................................................................... 8
Initial Computer Setup ........................................................................ 9
Starting an Exercise ............................................................................ 9
TIME SET Mode ............................................................................... 10
Computer Display Feedback ............................................................. 10
Quick Start ........................................................................................ 11
Results Mode ................................................................................... 11
Stopping the Exercise ....................................................................... 12
SCAN Function ................................................................................. 12
Other Features .................................................................................. 13
Computer Buttons ............................................................................ 13
HOM and CLUb Settings in Initial Setup .......................................... 14
Intitial Computer Setup for Club Mode ............................................. 14
Maintenance
Moving Your Bike .............................................................................. 15
Installing New Batteries .................................................................... 15
Adjusting the Drive Chain or BeltTension ......................................... 15
Fanwheel Alignment ......................................................................... 15
Leveling Your Bike ............................................................................. 15
Locking Your Bike .............................................................................. 15
General Maintenance ....................................................................... 15
Fitness Guide .................................................................................. 16
Warranty Terms ............................................................................... 27
Contact Numbers ............................................................................ 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 seat
provides maximum comfort
Adjustable Seat Post
Reliable and easy seat height adjustment
accommodates riders of aft body sizes and
leg lengths
Airdyne ®Evolution TM Comp Fanwheei
Smaller Evolution fanwheel provides smooth
resistance, controlled air-cooling and a low
step-over height
................ Evolution'M Comp Serial Number
Located on the left chainguard bracket
**••••**********Second Stage Belt-drive
The Evolution Comp offers a super-torque drive
belt providing a quieter ride
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 exer-
cise bicycle.
•Set up and operate the exercise bicycle on asolid level surface.
• Care should be taken in mounting and dismounting the exercise bicycle.
•Always engagethe locking mechanism when not in use. (see page 17)
Fig_ l
Fig. 2
Fig. 3
mSeat 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
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.
mLower 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)
mUpper Body Only Workout
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)
Fig. 4
mComputer 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
Line
4" Button
Reset Button
Middle Display
Line
Start/Stop
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.
mStarting an Exercise
There are two modes to exercise in. The first is "TIME SET" Mode.The other is
Quick Start Mode.
mTIME 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.
mComputer 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."
10
mStopping 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.
MOuick 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 summary" information at the end of your
exercise.
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
AVGMETS
AVGMPH (or KPHin Metric Mode): your averagespeed.
Bottom Display Line.
AVGHEARTRATE
CALORIES:Your total Caloriesexpended
AVGCALORIESper HOUR
AVGPEDALRPM
This information can be selectively viewed by using the SCAN keys. The Results
Mode information will be displayed for approximately one minute.
11
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 (Press SCAN 1 button)
MILES (Press SCAN 1 button)
TIME SCAN 1 (Press SCAN 1 button)
TIME 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.
12
mOther Features
mDefault 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.)
mComputer 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 displayed in either the Exercise
Mode, or in the Results Mode.
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.
13
minitial 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 "cali-
brates" 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.
14
Fig. 6
Fig. 7
Fig. 8
Fig. 9
[] 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 can
affect operation (Fig 6).
[] Installing New Computer Batteries
Your Airdyne/Evolution 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 ped-
als 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
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 compen-
sate 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-
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.
[] 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 com-
puter.
15
EdmundR.Burke,Ph.D.
mGetting the Most Out of Your Home Fitness Program
Thethree main reasonsfor the increasedpopularity of homefitness gymsand exercise
are convenience,convenienceand convenience.Foranyfitnessprogramto 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.
Formany,homeworkouts are easier to fit into their hectic schedules.Nogetting in the
carand having to go to the health club. No standing in line to usethe stair climber.Then
there is the comfort and safety factor. Who wants to run outdoorsduring a raging blizzard.
Or,who wants to ride a bike on busycity streets during rush hourin the heat of summer.
It's muchmore comfortable to hop onyour Schwinn homefitness 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 canexercise without feeling as
if you are being rushed orthat anyoneis lookingat you. No morelying down on a sweaty
bench orwondering if you'll catch athlete's foot in the shower.
Flexibility of time may bethe biggest advantage.Work schedulesvary for manypeople
who work flex shifts or havea family that has different schedules.Parentswith children
soondiscoverthat exercisingat hometurnsout to bethe only viable alternative if they
want to stay fit. But parentsand busyworkers maynot be the only ones who benefitfrom
exercisingat home.
mThe Stanford Home Exercise Study
Recently,researchersat Stanford University Schoolof Medicine, conducteda year long
studyof over350 individuals to examinethe effectiveness and complianceof a groupof
supervisedhomeexercisersversusa group of individuals who reported for a group session
at the university.The subject population included middle agedmenand women and
includedfit individuals as welt as individuals who were overweight and smoked.
individuals in both the high intensity (three40-minute sessionsper week onthe treadmill
at a 73to 88percent of max heart rate) and low intensity group(five 30-minute sessions
at 60-71 percentof max heart rate) reportedsignificantly greater adherencethan those in
the university group basedprogram.
Many at the beginning of the studythought that the universitybasedgroupwould have
a greater compliancerate than the homebasedgroup, becauseof the camaraderieof
the group andthe instruction given by the instructors. Butthe study foundthe opposite
to betrue. The group programwas just too inconvenient overthe 12month periodfor the
subjectsto justify the benefits.
Butthe 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 youjust starting out in a moderate exerciseprogram.
Perhapsmost importantly,researchhasalso shown that it's never too late to start exercis-
ing.., and experiencingthe benefits. Studies conductedat Tufts University,for instance,
show that even peoplein their 90's can significantly increasetheir strength as a result of
following a moderate,strengthtraining program.
16
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 establish-
ing 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.
17
mHome 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 like to experiment with:
Activity #1
Activity #2
Activity #3
Exercise goals t wish to accomplish:
Goal #1
Goal #2
Goal #3
Individuals whowiltsupportmeinmy exercise program:
Person #1
Person #2
Person #3
Individuals who can workoutwithme:
Person #1
Person #2
Person #3
18
Overthe last 25 years, ever sincethe introduction of Dr.KennethCooper'sbook,Aerobics,
many individuals havefocusedonwalking, running,cycling, swiming, and other
typesof aerobic activity as their only meansof exercise.
Unfortunately,this has led to many of these same people neglecting other keycomponents
of fitness; suchas strengthtraining, flexibility and bodycomposition. Many of us
lackthe strengthto carry a full back of groceries,or the flexibility to pick upour shoes
without bendingat the knees. In addition, as we haveaged,we have replacedmuscle
tissuewith fat tissue.
Continuedwork by Dr.Cooperat the Institute of Aerobics Research,is showing that in
addition to the needto stress our cardiovascularsystem,that moreattention needsto be
placed onbuilding stronger musclesand increasingjoint flexibility. Theyare talking about
the benefits of balancedfitness: regular physical activity that includesstrength training
andflexibility (stretching)in addition to aerobicconditioning.
Formanyyears,"fitness" hasbeen 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. Whendeveloping your homefitness
program it is only appropriate that you developall three componentsin order to achieve
balancedfitness, and thus optimal healthand quality of life. Thethree componentsare:
-- Muscle strength
-- Cardiovascular fitness
-- Flexibility
m IBalance Fitness
Many peopleconsideringbeginninga balancedhomefitness programstill think "no
pain, nogain." They usually think they haveto cycle or lift weights until they are over-tired
andtheir bodyaches.This ideaof fitness is outdated. What they don't realizeis that, in
a short time using proper guidelines,the initial tiredness or sorenesswilt bereplaced by
increasedenergyfor work and recreation andan increased senseof well-being.
Since1978,the American Collegeof Sports Medicine(ACSM)hashad an influenceon
the medical and scientific communitieswith its position statement on "The Recommended
Quantityand Qualityof Exercisefor Developingand Maintaining Fitnessin Healthy
Adults." Forthe first time since 1978the ACSMhas revisedits recommendationson
exercisefor healthy adults. The new paperpublished in 1991 expandsand revisesadvice
oncardiovascularfitness and bodycomposition, and now recommendsthat you add
resistancetraining. Thisis new informationto 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
knownto the medical communitytoday. It's nevertoo lateto 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.
19
m Meecalar Strength
ThenewguidelineshaveaddedresistancetrainingsincetheACSMrecognizesthe increasing
importanceof maintainingstrengthasa healthbenefitaswe getolder.Therationalefor
theadditionof strengthtrainingto theguidelinesis a resultof atenyearfollow-upstudyon
masterrunners(alongwith otherstudies).Thosewhocontinuedto trainaerobicallywithout
upperbodyexercisemaintainedtheir body'soxygentransportingcapacityovertheyears,but
lostabout4.5poundsof leanbodymass;thosewho includedstrengthtrainingintheir program
maintainedtheir leanbodymassalongwith their aerobiccapacityafter 10yearsof aging.
Theguidelinesalsoshowwhereconsistentresistancetraininghelpsmaintainboneand
musclemassaswe getolder.Forwomen,strengthtraining(alongwith theaerobicwork)may
alsoprotectagainstpostmenopausalbonelossandosteoporosisintheir lateryears.
Theguidelinesrecommendthat two strengthtrainingsessionsperweekshouldbeaddedto
yourworkoutschedule.We recommendthreesessionsa weekduringthe off-seasonandtwo
sessionsa weekfor maintenanceduringthein-season.The newACSMguidelinesrecommend
oneset of eightto 12repetitionsof eightto 10strengthexercisesof yourmajormusclegroups
persessionasthe minimumrequirement.A completedetailedstrengthtrainingprogramwill be
outlinedin a latersectionof this book.If weightsorotherresistancetrainingdevicesare not
available,addcalisthenicsto yourprogram.
mCardiovascular Fitness
The new statement, published in 1991, repeats the four recommendations on duration, intensity,
frequency and various modes of aerobic activity, with slight changes. Theduration 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.
Thetype 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.
20
Keepin mindthat theACSMrecommendationsare guidelinesfor theaverageperson,nota
championathletetrainingfor the OlympicGames.
Anappropriatewarm-upandcool-down,whichwould alsoincludeflexibilityexercises,is
alsorecommended.Whilemanyof youwill needto trainwith moremileageandat a greater
intensityto racecompetitively,the importantfactorto rememberfor mostpeopleisthat if they
follow theACSMguidelinesof physicalactivitytheywill attainincreasedphysicalandhealth
benefitsat the lowestrisk. Belowis atable outliningthe guidelines(Table1.1).
TheACSMguidelines,if followed,canresultin permanentlifestylechangesfor mostindividuals.
Thegoodnewsisthat, with the rightapproach,exercisingat homecanandshouldbe
pleasant.Youcancombinestrengthtraining,aerobicexerciseandflexibilityactivitiesthat you
enjoyandgainvaluablehealthbenefits.
Frequency 2to 3 times/week 3 to 5 times/week3 to Btimes/week
Intensity 8-12reps 66-96%of "easy" maxHR
feelinguntil fatigue
StretchTime 26-40minutes 26-66minutes 10minutes
Type 10exercises anyrhythmical 10stretches
activity
uFlexibility
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
Bodycompositionisanimportantcomponentof health-relatedfitness.Goodbodycomposition
resultsfromaerobicactivity,strengthtrainingandproperdiet.
Oureverydaycaloricbalancewill determinewhetheryouwill gainorloseweightfromdayto-
day.Caloricbalancerefersto thedifferencebetweenthe caloriesyoutake infromfood
eatenandcaloricexpenditureorthe amountof energyyou putoutin dailyactivities,work or
exercise.
Bodyweight islostwhencaloricexpenditureexceedscaloricintakeorwhencaloricintakeis
lessthancaloricexpenditure.It isa knownphysiologicalfact that onepoundof fat isequalto
3500caloriesof energy.Thoughit is predictable
that shiftsin caloricbalancewilt beaccompaniedbychangesin bodyweight,howyourbody
losesweightvarieson thevariousprogramsyoumayundertaketo loseweight. Forexample,
lowcaloriedietscausea substantiallossof water andleanbodytissue,suchas muscle.In
contrast,anexerciseinducednegativecaloricbalanceresultsina weightlossof primarilyfat
stores.If youwereto adda resistanttrainingcomponentto yourprogram,you mayalsoseea
slight increasein weightdueto a gainin musclemass,while anaerobicbasedprogramusually
resultsina maintenanceof musclemass.Whilebothapproachesto weightlossareeffective,
aerobicactivityis foundto be veryeffectivebecausemetabolismstayssustainedfor longer
periodsof time andenergy.Expenditureisgreaterwith activitiesthat uselargemusclegroups
suchas walking,cycling,cross-countyskiing,etc.
Followtheseguidelineswhenengagingin aweight lossprogramthat combinesexerciseand
caloricrestriction:
• Ensurethat youare consumingat least 1,200caloriesperday ina balanceddiet. Youneedto
consumecaloriesfor everydaybodily,healthyfunctions.
Youshouldnotexceedmorethana 500to 1,000caloriesperdaynegativecaloricbalance,combin-
ing bothcaloricrestrictionandexercise.Thiswill resultin agradualweightloss,withouta lossof
leanbodyweight(muscle).Youshouldnotlosemorethan2 poundsperweekona diet.
21
• includeanexerciseprogramthat providesas least300caloriesormoreof activityperday.
Thisis bestaccomplishedwith exerciseof lowintensityandlongduration.Manypiecesof
homefitnessequipmentgiveestimatesof caloriesburnedwhile exercising.Rememberthese
areapproximatecaloriesburned,exactamountswill dependon typeof exercise,yourbody
size,intensityandduration.
o Addresistancetrainingto yourprogramto addmusclemass.Musclecellsare moreactive
thanfat cellsandwill helpyouburnmorecaloriesperday.
includeuseof behaviormodificationtechniquesto identifyandeliminatebaddietandeating
habits.
Youshouldstriveto burnbetween300to 500caloriesperexercisesessionand1000to 2000
catoriesperweekin exercise.Rememberthat sustainedaerobicactivitiesthat usetarge
musclegroupwill causethe greatestenergyexpenditure.
tf overweightorobese,youmaywant to keeptheintensityevenlowerthan 60 percentof
maximumheartrate to keepthe riskof orthopedicinjuriesat a minimum.Nonweight-bearing
activitiessuchas stationarycyclingmaybeconsideredforthis group,orfor thosewhosuffer
fromorthopedicorarthritis problems.
mABalanced Werkout
All of your balanced home workouts should include three parts:
-Warm-up
- The main aerobic and/or strength routine
- Cool-down
Together,exerciseandrecoverycomprisefitnessconditioning:denyeitherandyouinvite
injuryandminimizebenefits.Ourbodiesandmindsbecomestrongerandmoreefficientinresponse
to their useandexercise.Overuseandoverloadwill causebreakdown.Youdon'twant
toomuch,butjust enough.
Thesecretisto knowwhenyouare pushingtoo muchortoo little. Monitoringyourheartrate
tellsyouhowmuchto exerciseandwhento rest.\
! Warm-up
A goodwarm-upwill helpyouperformbetterandwill decreasetheachesandpainsmost
peopleexperience.Thewarm-uppreparesyourmusclesfor exerciseandallowsyouroxygen
supplyto readyitself for what'sto come.Studiesshowthat musclesperformbestwhenthey're
warmerthannormalbodytemperatures.Warm-upexercisesincludecycling,walking,skiing
slowlyuntilyoubeginto breaka light sweat.Thisnormallytakesabout5 to 10minutes.If using
a heartrate monitor,raiseyourheartrateto about110to 120beatsperminuteduringyour
warm-up.
Stretchingbeforeandafterexercisealsoservesmanypurposes.Bypromotingflexibility,it
decreasesthe riskof injuryandsoreness,it alsoenhancesphysicalperformancebyallowing
youto maintaina comfortablepositiononthe bicyclelonger.Takea few minutesto stretch
yourlegs,shouldersandlowerbackbeforeyougetonyourhomeequipment.
mAerobic/StrengthExercise
Vigorousaerobicexerciseis the coreof yourworkoutprogram.Theintensityof yourexercisemust
bestrenuousenoughto raiseyourheartrateintoyourtargetzone.Thisisusualtybetween60and
90%ofyour maximumheartrate.Cycling,or anyexercisedoneinthis range,is usuallycalledaerobic
exercise.It meansyourbody,yourheart,andthe variousexercisingmusclesareworkingat a levelat
whichoxygencanbeutilized.Exercisingwith a heartrate monitorallowsyouto constantlyreceive
visiblefeedback(andonsome
22
modelsaudiblefeedback)asto what yourheartrate iswhile exercising,andallowsyouto stay
within yourselectedtargetheartratezone.
tn additionto aerobicexercise,theACSMrecommendsthat healthyadultsperforma minimum
of 8 to t0 strengthexercisesinvolvingthe majormusclegroupsa minimumoftwo times
perweek.At leastonesetof 8to 12repetitionsto near-fatigueshouldbecompletedduring
eachsession.
Theserecommendationsarebasedontwo factors:
. Most peoplearen't likelyto adhereto workoutsessionsthat lastmorethan60 minutes.The
regimenoutlinedabovecanbecompletedin30minutesorless,andwhencombinedwith 30
minutesof aerobicactivityandflexibilitygivesyoua balancedworkout.
o Whilemorefrequentandintensetrainingislikelyto buildgreaterstrength,the differenceis
usuallyverysmall.
el CoeH:_ewn
Thecoot-downenablesyourbody'scardiovascularsystemto graduallyreturnto normal,
preferablyovera 5to 10 minuteperiod.Bringingyourworkoutto an abrupthalt cancauselighthead-
ness,sincebloodwill poolinyour legsif youabruptlystopworking.Loweryourexercise
intensitygraduallyovera periodofa few minutes.Whenyourheartratehasreturned
to below 110beatsperminuteyoucan stopexercisingonwhateverpieceof equipmentyouare
on.
Alwayskeepinmindthatwarm-upandcool-downarejust asimportantastheactivityphase.
Bothcanpreventmanycommoninjuriesfromoccurring.
el How ToDetermine YourMaximum Heart Rate
Thebestwayto determineyourmaximalheartrate is to calculateyourtarget heartrate
zones.Simplyrecordyourheartrateseveraltimeswhenyouare puttingouta maximaleffort,
suchaswhenyouaregoingall outona stationarybicycle,or duringa hardsessionof stair
climbing.
Theeasiestoptionis toestimateyourmaximumheartratebasedona formulawhich has
beenwell-establishedfor reliability:takethe number220,andsubtractyourage.Forexample,
a 45yearold would haveanestimatedmaximumheartrateof 175(220- 454= 175).Thetarget
heartratezonefor aerobictrainingwouldbe 105to 149beatsperminute(60to 80 percentof
themaximum).
el Target HeartRateTraining Zones
Therearethreeprimaryheartratetrainingzones.Thefirst is oftenreferredto asthe"fat
burningzone",becausethe intensityismoderateenoughto requireyourbodyto primarilyuse
fat asthefuel sourcefor theexercise.Youshouldexerciseat 50to G5% ofyour maximalheart
rateto achievethis levelof intensity.Whileyouworkoutin this andtheotherzones,yourheart
rateshouldfall somewherebetweenthesetwo figures.Peoplejust startingoutonanexercise
programor who wantto loseweight shouldconcentrateonmaintainingtheir heartrate inthis
zonefor 20 to 30minutesperday,3 to 5daysperweek.
Thesecondzonediscussedaboveis knownasthe "aerobicexercisezone"oris shown
on manychartsasthe "targetheartratezone."Inthis zoneyou shouldexerciseat 60to
85%ofyour maximalheartrate.Traininginthis zonehelpsyoubuildaerobicenduranceand
constructsa baseuponwhichyoucanprogressivelyaddmoredemandingworkoutsasyour
cardiovascularfitnessincreases.
A higherlevelof trainingcanhelpincreasebothyourspeedandtolerancefor thebuildup
of lacticacid,the primarywasteproductof anaerobicmetabolisminyourmuscles.Thistype
of workoutfrom85to 100%of maximumheartrate usuallyconsistsof short,hardsprintsor
repeatedhill runningandis referredto as "anaerobictraining."
23
Variedtraininginall threeof thesezoneswill addto increasedlevelsof fitnessandimproved
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 manydifferentways
to monitortrainingbutmonitoringheartrate responseisthe simplest,mostconvenientand
leastexpensivephysiologicalmethodfor monitoringtraining,"Keameysays.
BPredicted Target Heart Rate Zones for Different Ages
Age Maximum Predicted Aerobic Target
HeartRate Zone:60-85%
20 200 120-170
25 195 117-166
30 190 114-162
35 185 111-157
40 180 108-153
45 175 105-149
50 170 102-145
55 165 99q40
60 160 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 moreefficient, 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
getserious:If youdon'taddregularexerciseto yourlife, you'remissingoutona surebet.This
isoneareawheremedicalresearchall pointsinthe samedirection.
"Startingto exerciseiscomparable,froma healthbenefitstandpoint,to quittingsmoking,"
saystherecentlyreleasedSurgeon'sGeneralReportonPhysicalActivityandHealth.
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.
Butevenwith all this evidence,only 22 percentof Americansengagein exercisefor20
minutesa day.Andevenamongindividualswho beginexerciseprograms,the dropoutrate is
about50percent.
24
SoiftheSurgeonGeneral'sfindingsarenotconvincingevidenceenoughtokeepmostus
exercisingonaconsistentbasis,whatis?
Scientistsarefindingthattheprocessofbeginning,increasingandultimatelystickingtoan
exerciseprogramisacombinationoftwoelements:findingtherightincentivesandbuildinga
habit.And,aswewillsee,thesetwomotivationalfactorsareconnected,butdistinct.
Focusingonthepositiveisoneofthebestincentivestoexercise.Avoidlookingatexercise
asawaytofixsomethingthat'swrongwithyourbody.instead,focusonyoursuccesses.Pat
yourselfonthebackeachtimeyou'vemadeitthoughaworkout.Thriveontheenergythatexercising
givesyou.Rewardyourselfwithadinnerout,afteryouhavereachedacertainweight
lossgoal,orbuyyourselfanewworkoutoutfit.Withtheserewards,you'llgobackformore,
andyourbodywillshowresults.
Don'tviewexerciseaspunishment.Don'tlookatexerciseassomethingthathastobetackled
becauseyouareoutofshape.Thinkofexerciseasaninvestmentinyourhealth,yourphysical
looksandyourmentaloutlook.Asyourun,walkorliftweights,concentrateonthepositive
energybeinggeneratedwithinyourbodyandtherenewedsenseoflifeandwellnessyoufeel.
Thebasicsofanyfitnessprogramareplanningandsettinggoals.Goalsettingandformulating
aplanarethemostclearwaysofestablishingaconsistentprogramofexercise;they
arealsoapowerfulformofdirectionandmotivation.Takesometimetothinkaboutwhatwill
helpyoubeginyourexerciseprogram.Writethesedowninyourdailyplannerordiary.Goals
provideasenseofpurposeandincentivethatcandriveyoutoyourintendeddestination.However,
forgoalstobeeffectivetheyneedtoberealistic.Motivationwillbestrengthenedonlyif
it'spossibletoreachyourobjectives.
Considerthis:Yourmindandbodywillrespondbettertoexerciseifyoustartwith20-minute
sessions,threetimesaweek,ratherthananhoursessionfourtimesperweek.Oncethesessions
becomearoutine,aimfor30minutes,thenincreasefromthere.
Themostimportantthinginanyexerciseprogramistodoyourbesttokeepprogressing,
backslidingaslittleaspossibleandgettingbackonthehorsejustasfastaspossibleifyoufall
off.Trytoanticipatelapses:Ifacrazyworkdaylooms,getupearlyandsqueezeinashortride
onastationarybicyclesothatyou'veachievedsomethingevenifitisn'tyourregularworkout
routine.Whenonabusinesstrip,stayinahotelthathasanonsiteworkoutfacility.
Exerciseisoneoflife'sjoys.Itenergizes- givingyouasenseofwell-beingandaccomplishment
andkeepsyouhealthyandfit.Thereisgreatpleasureinbeingabletosetgoals,accept
challenges,andpushyourselftoabetterlifestyleofhealthandfitness.Nomatterwhatyour
reasonforexercising- toloseweight,togetfit,ortofee!better-*motivatingyourselftoexercise
onaregularbasisrequireschangingyourbehavior.
m Make ExerciseA Habit
Thekeyto a successfulfitnessprogramis gettingyourbodyto dowhatyourmindknowsit
should.Herearesix mentalstrategiesto helpkeepyou 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. Byunderstanding and detailing your goals, you will be better abte to stay
motivated.
2. Vary your workout. Tomake 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. Focusonthe 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.
25
4. Developaconstructiveattitude.Donot focusonwhatyouaregivingup to exerciseona
regularbasis,butonwhat new optionsyou'l!haveafteryoubecomefit.
5. Engageyour 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 thephysiologicalbenefits.If a strongandfit bodyisn't enoughto keepyou
motivated,considersomeofthe hiddenbenefitsof exercise:lowerbloodpressure,stronger
heart,moreefficientpulmonarysystem,lowerriskof osteoporosisandstressreduction.
mit'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 canbefoundat majorbookstoresoryoucanorderit bycalling
1_800q474457.Healsoservesas Directorof the ExerciseScienceProgramat the Universityof
Coloradoat ColoradoSprings.
26
NAUTILUSiNC.LiMiTEDWARRANTYFORSCHWINNAIRBYNE®/AIRDYNE®EVOCOMP
All Schwinnexerciserproductsarewarrantedto the retailpurchaserto befree from
defectsin materialsandworkmanship.
Timeperiod:
RESiDENTiALWARRANTYLIMITEDTiME COVERAGE
FRAME PARTS ELECTRONICS LABOR
30years 3 years 3years 1year
WEARITEMS
1 year
COMMERIALWARRANTYLiMiTED TiME COVERAGE
FRAME PARTS ELECTRONICS LABOR WEARITEMS
15years 1 year 1year 1year 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:
Theforegoing 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 beperformedbySchwinnortheauthorizedSchwinnfitnessdeater
fromwhomyouboughtthe product.Schwinnwill havetheoption of eitherrepairor
replacementat no chargefor anydefectiveproduct.Deliveryof productto andfromthe
authorizedSchwinnfitnessdealeris the responsibilityof the purchaser.
27
Thefollowingprocedureswill apply:
1. Schwinnwill replaceanyexerciserframethat is structurallydefectivewith a newframeorreplace
theunit with a unitof equalorgreatervalue.Schwinnisnotresponsiblefor laborchargesin replac-
ing defectiveframes.
2. Schwinn will havethe 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 usethe 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 useof such unauthorized service
or parts.
4.Thiswarrantygivesyouspecificlegal rightsandyoumayalso haveotherrightswhichmayvary
fromstateto state.EffectiveJuly1, 1994.
28
miMPORTANTCONTACTNUMBERS
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:
E-mail:cstech@nautitus.com
• NAUTILUSINNOVATIONCENTER
Nautilus,Inc.
1886PrairieWay
Louisville,Colorado,USA80027
Phone:800-NAUTILUS(800-628-8458)
Fax:800-898-9410
• TECHNICAL/CUSTOMERSERVICE
Nautilus,Inc.
World Headquarters
16400SENautilusDrive
Vancouver,Washington,USA98683
Phone:800-NAUTILUS(800-628-8458)
Fax:877-686-6466
• CORPORATEHEADQUARTERS
Nautilus,Inc.
World Headquarters
16400SENautilusDrive
Vancouver,Washington,USA98683
Phone:800-NAUTILUS(800-628-8458)
INTERNAT_ONAL OFFICES:
Fortechnicalassistanceanda tist of distribu-
tors inyourarea,pleasecatl orfax oneof the
followingnumbers.
• INTERNATIONALCUSTOMERSERVICE:
NautilusInternationalSA.
RueJeanProu%6
1762Givisiez/Switzerland
Tel:+ 41-26-460-77-77
Fax:+ 41-26-460-77-70
Email:technics@nautilus.com
INTERNATIONALOFFICES:
• SWITZERLANDOFFICE
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
29

Navigation menu