Schwinn 113 213 Users Manual

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2015-02-05

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113/213
OWNERS MANUAL

SAFEGUARDS

FITNESS SAFEGUARDS AND
WARNINGS
Before starting any exercise program, consult with your physician or health
professional. He or she can help establish the correct exercise frequency, intensity
(target heart rate zone) and time appropriate for your particular age and condition.
The following 3 warnings listed below are also located on the computer console
mast of the exercise bike. Failure to follow any of these safeguards may result in
injury or serious health problems.
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Read and understand the Owner’s Manual and operation instructions prior
to use. If you do not have an Owner’s Manual, call 1-800-864-1270 to
obtain one.
If you feel any unusual pain or tightness in your chest, shortness of breath
or dizziness, feel faint or have any discomfort while you exercise, STOP!
Consult your physician.
Keep children and pets away.

OTHER IMPORTANT SAFEGUARDS
AND WARNINGS
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Do not exceed maximum user weight of 136 kg (300 lb.)
It is the responsibility of the owner to ensure that all users of this equipment
are adequately informed of all precautions.
Use this equipment only on a solid level surface. Cover the floor or carpet
beneath this equipment for protection.
Read the Warning Label located on the computer console mast.
Do not place fingers or any other objects into moving parts of the exercise
equipment.
This equipment is designed for use by persons aged 13 years and older.
Teenagers should be supervised.
Always wear athletic shoes for foot protection. Avoid wearing loose clothing
that may become entangled in the drive mechanism.
Warn bystanders to keep a safe distance, especially from the moving pedals.
Do not allow anyone to touch the bike while it is in operation.
This equipment is for home use only. Do not use in a commercial, institutional,
or rental setting.
Care should be taken when mounting or dismounting the exercise bicycle.
Do not operate in damp or wet conditions.
Follow proper set-up and guidance as outlined in the Owner’s Manual and
Assembly Instructions. Only use the bike as outlined in usage instructions
of the Owner’s Manual.
Prior to each use inspect the bike for loose, broken, or worn parts. Do not
use if found in this condition. The safety of the equipment can only be
ensured if it is regularly examined and maintained. (See Maintenance section of
the Owner’s Manual)
Refer to the Maintenance section in the Owner’s Manual and disconnect
power supply before servicing the bike.
Replace Warning Label if damaged, illegible, or removed.
We recommend that a minimum distance of 1 meter (39 inches) surrounding
the bike is kept clear of all obstructions, including children, bystanders, and
pets. This is to ensure adequate clearance for easy access to the bike and
to avoid any possible contact with the moving pedals.

SCHWINN BIO-FIT™ COMFORT SYSTEM
5

THE REVOLUTIONARY SCHWINN BIO-FIT™
COMFORT SYSTEM
The unique and revolutionary Schwinn Bio-Fit™ Comfort System is designed
specifically to ensure that each point of contact and user-interface with the
bike provides the user with proper ergonomic and bio-mechanical positioning,
superior comfort, the ultimate in functionality, and is fully customizable to fit
each user’s unique and specific needs.

Schwinn Bio-Fit™ wide seats offer stability, comfort, and
support
Schwinn Bio-Fit™ pedals provide proper alignment for
efficient pedaling

Console slider mechanism contributes to an ideal user
interface position

FEATURES

Schwinn Bio-Fit™ handlebars adjust for a variety of
multiple comfortable hand positions (Offered on upright
models)

Seat slider mechanism ensures optimum seat height
and fore/aft adjustment (Offered on upright models)
Lumbar support can be adjusted for improved lower
back support (Offered on recumbent models)
Other features:
Multi-program and feature-packed computer with 16
levels of resistance will keep you motivated and help
you achieve your fitness goals
Grip heart rate for monitoring your workouts

High-quality, chrome-plated seat tube looks good in
any room in the house
Oversized rear stabilizer tube for rock-solid steadiness

Drive train features a strong and durable 3 piece crank, super
quiet 6 groove drive belt and oversized, perimeter weighted,
9kg flywheel provide the ultimate in true “road” feel
Transport wheels give you the versatility to move your
workouts to the family room while watching the kids or
the den while enjoying your favorite tv program
Convenient storage for your favorite workout reading
materials (Offered on recumbent models)

CONGRATULATIONS!

CONGRATULATIONS!
Thank you for making the Schwinn bike a part of your exercise and fitness
activities. For years to come, you’ll be able to rely on Schwinn craftsmanship
and durability as you pursue your personal fitness goals.
The Schwinn bike should enable you to shape and monitor your workouts to:
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Increase your energy level

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Increase cardiovascular and aerobic fitness

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Increase lower body muscle strength

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Decrease your overall percentage of body fat

Whether you are just getting started in an exercise program or are already
in good shape, the Schwinn bike is designed to be an efficient, easy and
fun way to achieve an enhanced level of fitness. You can pedal your way to
a slimmer and healthier body. The on-board digital computer enables you
to accurately monitor your progress by tracking time, speed, distance and
approximate Calories burned. This Owner’s Manual contains all the
information you need to operate and enjoy your Schwinn exercise bike.
Also included are general fitness guidelines. Please read this Owner’s
Manual in its entirety before getting onto the bike and working out. So let’s
get started.
Take your time and have fun!

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

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Maintenance......................................................................................
Moving your Schwinn exercise bike............................
Leveling your Schwinn exercise bike ..........................
Maintenance ................................................................

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Fitness Guidelines…………………………………………………........
Exercise and Health......................................................
Your New Home Fitness Program................................
Steps to Getting Started...............................................
Components of Fitness.................................................
Cardiovascular Fitness..................................................
Muscular Strength.........................................................
Flexibility........................................................................
Nutrition.........................................................................
Understand Caloric Balance.........................................
Eat a Variety of Foods...................................................
Drink Water....................................................................
Eat More Often / Portions.............................................
Monitoring Your Intensity..............................................
Training Zones..............................................................
Beating the Dropout Odds...........................................
Suggested Readings....................................................

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

Workout Log………………………………………………………………

FEATURES

TABLE OF CONTENTS

OPERATION

HOW TO USE THE SCHWINN EXERCISE BIKE
■ Seat adjustment
Proper seat adjustment helps ensure maximum exercise
efficiency and comfort, while reducing the risk of injury.

Fig. 1

1. Place one pedal in the forward position and center the
ball of your foot over the center of the pedal. Your leg
should be slightly bent at Fig 2. the knee (Figs. 1 and 2).
Fig. 2

2. If your leg is too straight or your foot cannot touch the
pedal, you will need to move the seat down on the
upright bike or forward on the recumbent bike. If your leg
is bent too much, you will need to move the seat up on
the upright bike or backward on the recumbent bike.

Fig. 3

3. Adjust the upright seat height by first dismounting the
bike, then pulling out the adjustment knob on the seat
tube and releasing the locking pin (Fig. 3). Lower or raise
the seat to the desired height. Release the seat knob,
engaging the locking pin. Be sure that the pin is fully
secured in a seat post hole. To adjust the recumbent
seat, pull the seat knob up with your right hand to release
the seat. Slide the seat forward or backward to the
desired position. The knob will “pop” up into the next
hole; turn the knob to ensure a tight fit. (Fig.4)

Fig. 4

4. The upright bike also features a combination fore / aft
and micro seat height adjustment slider. To move the seat
closer to, or away from the console, loosen the knob,
slide the seat forward or rearward to the desired position
and re-tighten (Fig. 5). Because of the unique angled
design of the slider it also functions as a micro seat
height adjustment. Using this feature in combination with
the pop-pin adjustment on the seat tube enables you to
fine tune the proper seat height for optimum comfort and
performance.

■ Foot positioning/pedal strap adjustment
Place the ball of each foot on the pedals. Rotate the pedals
until one foot is within arms reach. Then, reach down carefully
and fasten the rubber strap over your shoe and secure it to
the pedal by slipping the nub at the end of the pedal
through one of the slots in the strap. Pull down on the strap
until it snaps into place (Fig. 6). Repeat for the other foot.
Point your toes and knees directly forward to ensure maximum
pedal efficiency. Pedal straps can be left in place for
subsequent workouts.

Fig. 6

■ Handlebar Adjustment
The upright bike offers an adjustable handlebar to ensure a
variety of comfortable hand positions. To adjust the angle
of the handlebars, loosen knob, adjust the handlebars to the
desired position and re-tighten (Fig. 7).

Fig. 7

■ Console Adjustment
The upright and recumbent bike both feature a console position
adjustment that enables you to position the console closer or
farther away from your body to make the console buttons
easier to reach, the LCD screen easier to view, and your body
position more comfortable so you don’t feel too cramped or
too stretched out while exercising. To adjust the console
position, loosen the knob, adjust the console to the desired
position and re-tighten (Fig. 8). Experiment by moving the seat
and console sliders closer together or farther apart to totally
customize the most comfortable exercise position possible.

Fig. 8

■ Resistance adjustment
Using the console, you have control over the levels of
resistance integrated into your workout. Typically, lower
resistance levels enable you to move at a faster pace, placing
increased demand on your cardiovascular system. Higher
resistance levels will typically deliver more of a muscle /
endurance workout at lower RPMs. But everyone is different!
So experiment and find the beginning of resistance that is
comfortable for you.

OPERATION

Fig. 5

■ Lower body workout
Once you are in position and sitting comfortably, slowly
begin pedaling, with your arms relaxed and with your hands
resting on the hand grips. Pedal at an easy pace, at a low
resistance level until you feel comfortable and secure. As
you feel more comfortable, experiment with the range of
resistance levels available via the console.

OPERATION

USING THE COMPUTER
Using the Computer
Your Schwinn bike is equipped with a versatile computer console which
includes:
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Quick Start
1 Manual program
10 profile programs
3 Heart Rate Control programs
2 Custom user-defined programs
Time Trial program
Fitness Test
Calorie Goal
BMI (Body Mass Index)
Recovery Mode
Results Mode

This console provides you with important information about your workout
as well as controls the resistance levels. The following sections will
describe how to utilize the many functions provided by this computer. Keep
this manual accessible for future reference, as you will want to experiment
with the various functions while you become familiar with the bike.
Computer Console Design
Before we discuss using the specific functions of the computer, let’s get
familiar with the display, the different features, and various buttons located
on the console.
Computer Features

The large LCD (Liquid Crystal Display) screen located in the center of the
console is your information center. This display is divided into sections that
provide information about your workout and any preset information you
may have input into the computer. The display provides a large main window
that indicates the PROGRAM selection and RESISTANCE LEVEL. The
smaller windows across the bottom show INTERVAL TIME and TIME, RPM
and WATTS, DISTANCE, and HEART (PULSE) RATE. The next larger window
on the right side of the display shows SPEED and CALORIES, ENGLISH or
METRIC operating mode, and the CYCLIST ICON with spinning wheels
relative to your SPEED. The icon also indicates that the program is running.
The large main area of the display shows the program profile you are using.
Within this profile are “bricks”, or rectangles, that are stacked vertically and
indicate the relative resistance level and course profile. The computer is
capable of offering 16 different levels of resistance. One “brick” represents
the lowest level and eight “bricks” represent the highest level. You can view
the level you are exercising in by referencing the Level numbers displayed
on the left and right side of the “brick” display. Levels 1, 3, 5, 7, 9, 11, 13,
and 15 display on the left side and Levels 2, 4, 6, 8, 10, 12, 14, and 16 display on the right. The highest value displayed is the resistance level you
are working out in.

OPERATION

■ LCD Display

In addition, you will notice that there are 12 columns of these “bricks” lined
up horizontally across the bottom of the center of the display. Each Profile
Program is 50 columns or “intervals” long so each of these columns or
“intervals” represents one fiftieth of your workout time. For example, if you
enter a workout time of 25 minutes, each column or “interval” time will last
a duration of 30 seconds. Since the display shows the first 12 columns of
your workout program, as you progress through the workout, the program
will scroll to the left. The flashing “bricks” on the leftmost column let you
know where you are in your workout and other columns to the right show
the upcoming course profile.
The Manual, Heart Rate Control, Custom and Time Trial programs will display in the 12 interval columns as viewed on the LCD screen and do not
scroll as you advance through the workout.
■ Alphanumeric Display

Within the LCD display the computer features a “message center” that
prompts you to input specific data and values to make the bike easy to
operate and gets you to your workout quickly.

OPERATION

USING THE 113/213 COMPUTER
■ LCD Display Descriptions

TIME

Displays the workout TIME. The TIME will count down from the
TIME you entered when beginning the program and shows the TIME
remaining for your workout.

INTERVAL TIME Displays the INTERVAL TIME. The INTERVAL TIME will count down
showing the TIME remaining before the program moves to the
next column.

RPM

Displays the current pedal RPM (revolutions per minute).

WATTS

Displays the current power you are producing at a given resistance
level. A WATT is a measure of workload similar to horsepower (in
fact 1 horsepower is equal to 746 Watts).

DISTANCE

Displays the estimated DISTANCE traveled (Miles or Kilometers).

PULSE

Displays your current heart rate BPM (beats per minute). You must
grip each Heart Rate contact sensor pod to enable the computer to
detect your heart rate.

SPEED

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

CALORIES

Displays the estimated CALORIES you have burned during the exercise.

■ Console Buttons and Button Functions

START / PAUSE Used to start and pause the workout. When in a program pressing
this button will pause the workout. Press this button again to restart
the clock and the program where you left off.

UP / DOWN

Used to change resistance level or to adjust values such as program
time etc.

ENTER

Confirms or enters your selection.

SCAN

These 3 buttons enable the user to alternately view Interval Time or
Time, RPM or Watts, and Speed or Calories.

RESET

Pressing

RESET in the program mode will bring you back to the
“ENTER PROGRAM” screen. Holding the RESET button down
for 2 seconds will reset the console and perform the “Power Up” step.

QUICK START

When the screen displays “ENTER PROGRAM”, pressing this
will start the Manual Program. This is a “one-touch” way of starting
the Manual Program.

RESULTS

Press this button to end the program and see the summary results of
your workout: Total Time, Total Distance, Average Speed, Average
Watts, Average Pulse and Total Calories. Once you press this button
your workout will end. You cannot go back and resume your workout
where you left off. See START / PAUSE above for information
regarding pausing then resuming your workout.

RECOVERY

Press this button to measure and obtain your heart rate recovery
score. See section “Recovery Test”.

FAN

The console features a fan with adjustable louvers to direct airflow to
cool you off while working out. Pressing this button turns the fan on or off.

■ Auto Shut-Off (Sleep Mode)

The console will automatically shut off in approximately 2 minutes without
use or input. There is no on/off switch.
■ Information Mode

The computer enables you to switch between English or Metric units by
pressing and holding the UP and DOWN buttons simultaneously for 3
seconds. Use the UP or DOWN button to select “ENGLISH” or “METRIC”
and press ENTER to confirm. The computer will enter the Information
Mode. In the Information Mode, by following the displayed menu and
prompts, you will be able to:

OPERATION

USING THE 113/213 COMPUTER

Select ENGLISH measurement units which sets the computer for:
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Miles
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Miles/hour
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Pounds
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Inches
Or
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select METRIC measurement units which sets the computer for:
Kilometers
Kilometers/hour
Kilograms
Centimeters

See Total Distance
See Total Hours
Press “ENTER” and then the software version will display. Press “ENTER”
again to exit the Information Mode and the computer will bring you to the
“ENTER PROGRAM” mode.
■ Grip Heart Rate

This Schwinn bike is equipped with grip heart rate sensors located on the
handlebars. You must contact these sensors with both hands so the computer can detect your pulse. The computer uses information detected by
the grip heart rate sensors for many of the software features. Make sure
you are griping the pods and look for the flashing “heart” icon and pulse
rate located on the lower right portion of the LCD display (to the left of the
CYCLIST icon) indicating that a pulse signal is being received. This is
extremely important for the Heart Rate Control and Fitness Test programs.
The computer must receive a steady, consistent signal for the duration of
these programs to operate correctly. If there is no display please see the
section titled “IMPORTANT Things You Should Know Before Exercising”
for more information.

OPERATION

SOFTWARE FEATURES
Quick Start:
This is a “one-touch” way of starting the Manual Program.
1 Manual Program:
You manually adjust the resistance level during your workout to make the
program easier or more challenging.
10 Profile programs:
The computer offers a variety of fun and exciting profile programs to keep
you motivated and on track to achieving your fitness goals:
Profile
Profile
Profile
Profile
Profile
Profile
Profile
Profile
Profile
Profile

Program
Program
Program
Program
Program
Program
Program
Program
Program
Program

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Ride in the Park
Rolling Hills
Plateau
Speed Intervals
Strength Intervals
Pyramid Intervals
Ramp Interval 1
Ramp Interval 2
Pikes Peak
Cross-Training

3 Heart Rate Control (H.R.C) Programs
These programs enable you to choose to workout in 3 different heart rate
zones; 60% to 70% of max. heart rate, 70% to 80% of max. heart rate, and
80% to 90% of max. heart rate. The zones are calculated based upon your
age and the percent of maximum heart rate you select to exercise in.
***Please note: You must grip the heart rate sensor pods located on the
handlebars for the computer to read your pulse and for the Heart Rate
Control programs to work effectively.
60% - 70% of maximum heart rate – General Fitness Zone – Fat Burning
Exercise within this zone improves general fitness, begins to develop
endurance, and contributes greatly to weight control and management by
utilizing mostly fat Calories for energy.
70% - 80% of maximum heart rate – Aerobic Workout Zone – Endurance
Training Exercise within this zone increases overall fitness, improves
cardiovascular efficiency and endurance.
80% - 90% of maximum heart rate – Anaerobic Workout Zone –
Performance Training Exercise within this zone maximizes fitness and athletic
performance. ***We strongly recommend you consult with your physician
before exercising in this zone***

These programs enable you to set up, store into memory and then workout
in 2 different course profiles that you customize.
Time Trial
This program enables you to workout against a “pacer” to determine how
long it takes you to cover a preset distance. You preset the speed of the
“pacer” as the baseline of your workout and race to the end of the preset
distance. At the end of the Time Trial the computer displays the watts,
distance, speed, etc. that you have achieved.

FEATURES

2 Custom User-defined Programs

Fitness Test
The Fitness Test is one of the best ways to measure improvements in your
physical fitness level. The test measures your fitness by comparing your
power output (in Watts) to your Heart Rate. In general, as you become
“more fit,” you will produce more power (Watts) at a given Heart Rate.
As the test starts, the power (Watts) slowly increases. This means that you
will work harder, and as a result, your heart rate increases. The Watts
continue to increase automatically until your heart rate reaches the “Test
Zone.” This zone is individually computed to be near 75% of your maximum Heart Rate. When you reach the “Test Zone” the bike holds the
Watts steady for three minutes. This is to allow you to reach a steady state
(where your Heart Rate has become basically steady).
At the end of the three minutes, the computer measures your Heart Rate,
and the power (Watts.) These numbers, (along with information about your
age and weight,) are put into a formula and produce a “Fitness Score.”
Note: The Fitness Test is an excellent way to measure changes in your own
fitness level. It is not designed to be used to compare one person’s score
to another person’s score. This is because the test protocol only “estimates”
your “Maximum Heart Rate.”
Calorie Goal:
The Calorie Goal feature lets you select an amount of Calories you would
like to burn during your workout.
When selecting “CALORIE GOAL”, use the UP and DOWN buttons to
select the amount of Calories you wish to “burn” from 10 to 990. Each
increment will change the Calories by 10. Confirm your selected value by
pressing the ENTER button.
The console will prompt you to choose a profile program. Use the UP or
DOWN buttons to select a profile program and press the ENTER button to
confirm your selection. During the program the Calorie display will count
down from the number of Calories you entered to 0.

OPERATION

BMI (Body Mass Index) Measurement
BMI is a useful tool that shows the relationship between weight and height
that is associated with body fat and health risk. The table below gives a
general rating and BMI score:
BMI
Underweight
Below 18.5
Normal
18.5 – 24.9
Overweight
25.0 – 29.9
Obesity
30.0 and above
There are limitations however. It may overestimate body fat in athletes and
others who have a muscular build. It may also underestimate body fat in
older persons and others who have lost muscle mass.
When choosing the BMI program you will be prompted to enter your height
and weight and the computer will calculate and display your Body Mass
Index. The console will display “IDEAL BMI RANGE”. The ideal or normal
range is 18.5 – 24.9. The console will also display your ideal weight range
for your height.
SOURCE: Centers for Disease Control and Prevention (CDC), Atlanta,
GA. The CDC is an agency of the federal Department of Health and
Human Services.
CONSULT YOUR PHYSICIAN FOR MORE INFORMATION ABOUT BMI
AND THE WEIGHT THAT IS APPROPRIATE FOR YOU.
Recovery Test
Recovery Test shows how quickly your heart recovers from an exercise state
to a more restful state. Improved recovery is an indicator of increasing fitness.
For the console to perform the Recovery Test two things must happen. You
must press the RECOVERY button, AND, the console must be displaying
your heart rate. When both of these situations occur, then the console will
perform the Recovery Test.
The console will show “01:00 STOP” and the time will begin to count
down. Stop exercising but continue to grip the heart rate sensors. After 5
seconds, the display will show “00:55 RELAX” and will continue to count
down to 00:00. For the entire minute the console will also show your heart
rate. You must grip the heart rate sensors for the duration of the test.
The display will continue to show “RELAX” and your heart rate until the clock
counts down to 00:00. The console will then calculate your recovery score.
Recovery Score = Your heart rate at 1:00 (the beginning of the test) minus
your heart rate at 00:00 (the end of the test)

The higher the Recovery Test score value, the quicker your heart rate is returning
to a more restful state and is an indication of improving fitness. By recording
these values over time you can see the trend toward better health!
When you press the RECOVERY button and there is no heart rate signal or
display, the console will show “NEED HR” and the HEART RATE ICON on
the display will blink. This message will show for 5 seconds, then the
Program will resume. You must see your heart rate on the display and then
you must push the RECOVERY button again to perform the test.

OPERATION

The display will show “SCORE (Recovery Score)”. This will remain on the
display for 5 seconds, then you can press RESULTS to view a summary of
your workout and end the program you are working out in or press START
to resume working out where you left off.

Helpful Tip: For a more relevant score, try to obtain a steady heart rate for
3 minutes before pressing the RECOVERY button. This will be easier to
achieve, and obtain the best result, in the Quick Start or Manual program
so you can control level of resistance.
***Please note: The RECOVERY button does not function when you are in
the BMI program.
Results Mode
When you complete a program the Results Mode will automatically display
and show your basic workout statistics. Manually pressing this button during
your workout will also end the program and then give you your basic workout
statistics. You cannot return to your workout after pressing this button.
To have the option of either ending your workout and seeing your workout
results, or pausing your workout so you can return to where you left off,
perform the following steps:
To STOP or PAUSE the program: Press the START / PAUSE button to
pause your workout. The display will show “PRESS RESULT OR PRESS
START”. Then if you press the RESULTS button the computer will show
your workout results and end the program, or if you press START / PAUSE
the computer will resume the program where you left off.
In Results Mode the console will display:
“GREAT JOB” This will hold for approximately 3 seconds.
“YOUR RESULTS” This will hold for approximately 3 seconds
The display will show the following workout results:
SPEED: showing Average Speed
TIME: showing Total Time
DISTANCE: showing Total Distance

OPERATION

CALORIES: showing Total Calories
WATTS: showing Average Watts
HEART RATE: showing Average Heart Rate.
Pressing the RESET button will bring you back to the “ENTER PROGRAM”
mode. After 60 seconds the console will automatically return to the
“ENTER PROGRAM” mode.
•

IMPORTANT Things You Should Know Before Exercising

The values calculated or measured by the computer are for
exercise reference purposes only, NOT FOR MEDICAL PURPOSES.
Please consult your physician before starting any exercise
program. He or she can help establish the exercise frequency,
intensity, (including determining your maximum and minimum
heart rate and target heart rate zones) and the exercise time
appropriate for your particular age and condition. If you have
any pain or tightness in your chest, an irregular heart beat,
shortness of breath, feel faint or have any discomfort while you
exercise, STOP! Consult your physician before continuing.

Pulse rate — The pulse rate will be displayed after the system has
detected 4 stable pulse signals. Pulse rate is then updated after
receiving every two signals.
***Please Note: If your heart rate goes above 199, the “1” will
flash. So a heart rate of 224 will be displayed as 124, and the 1
will be flashing***

Pulse rate readout — While the grip heart rate feature is a quick
and convenient way to check your heart rate, it is generally not as
accurate as a wireless transmitter belt and is subject to occasional
mis-readings and interference. You may, from time to time find
inconsistencies with the heart rate display on your display console.
There are many external factors that can affect the heart rate display.
Some factors that influence the reliability of the heart rate signal
include the environment where the equipment is used and even
the physiology of the users themselves. Electromagnetic interference
produced by such items as televisions, computers, microwave
ovens, cellular and cordless telephones and florescent lights can
also have an effect on the heart rate display on your equipment.
By moving the product away from such items, you may be able to
avoid many heart rate display problems.

Resistance Control — You can control the resistance of the bike
by using the UP or DOWN buttons. You increase the resistance by
pressing the UP button or decrease the resistance by pressing

Sleep Mode - The console will enter a “Sleep” mode and the system
will turn off automatically if there is no input for approximately 2
minutes. Press any button to return the computer to its pre“Sleep” state or press and hold the RESET button for 2 seconds
to clear the computer.

OPERATION

DOWN button. You will notice a slight lag in time while the electronic
brake adjusts to your input, so make sure to allow for this and
don’t over-compensate.

OPERATION

CONSOLE OPERATION
■ Console Operation – Quick Start

QUICK START: Press QUICK START to take you immediately to the
Manual program. Resistance level will be Level 1. Time will start from
00:00 and count up.
Changing Levels: You can increase or decrease the resistance level by
pressing the UP or DOWN buttons at any time. Once the resistance level
reaches Level 16, the UP button becomes inoperative. In other words, the
resistance level cannot be changed from Level 16 to Level 1 by pressing
the UP button. Likewise, the console will not change from Level 1 to Level
16 by pressing the DOWN button.
To STOP or PAUSE the program: Press the START / PAUSE button to
pause your workout. The display will show “PRESS RESULT OR PRESS
START”. Then if you press the RESULTS button the computer will show
your workout results and end the program, or if you press START / PAUSE
the computer will resume the program where you left off.
■ Console Operation – Manual program

Select Program: Press any button to power up the console and “ENTER
PROGRAM” appears in the alphanumeric display. To access the Manual
program, scroll through the display by using the UP or DOWN buttons until
you reach “MANUAL”, then press ENTER.
Enter Level: You will then be prompted in the alphanumeric display to
“ENTER LEVEL”, (1 – 16). Select the desired resistance level by using the
UP or DOWN buttons and then press ENTER to confirm your selection.
The default resistance level will be the last level a user entered (previous
workout).
Enter Time: You will then be prompted in the alphanumeric display to
“ENTER TIME”. Select the desired Time by using the UP or DOWN buttons
and then press ENTER to confirm your selection. The default Time will be
the last Time a user entered (previous workout). The minimum time you
can enter is 2:00.
Enter Weight: You will then be prompted in the alphanumeric display to
“ENTRWEIGHT (lbs. or kgs.)”. Select the appropriate weight by using the
UP or DOWN buttons and then press ENTER to confirm your selection.
Start: You will then be prompted in the alphanumeric display to “PRESS
START”. “MANUAL” will display confirming you are about to start the
“MANUAL” program. You can now begin exercising!

Changing Levels: You can increase or decrease the resistance level by
pressing the UP or DOWN buttons at any time.

■ Console Operation – Selecting a profile program

Select Program: Press any button to power up the console and “ENTER
PROGRAM” appears in the alphanumeric display. To access the profile
programs, scroll through the display by using the UP or DOWN buttons
until you reach “PROGRAMS”, then press ENTER. The program profile
and name will appear in the display. Use the UP or DOWN buttons to
select your desired program. Press ENTER to confirm your selection.

OPERATION

To STOP or PAUSE the program: Press the START / PAUSE button to
stop or pause your workout. The display will show “PRESS RESULT OR
PRESS START”. Then if you press the RESULTS button the computer will
show your workout results and end the program, or if you press START /
PAUSE the computer will resume the program where you left off.

Enter Level: You will then be prompted in the alphanumeric display to
“ENTER LEVEL”, (1 – 16). Select the desired resistance level by using the
UP or DOWN buttons and then press ENTER to confirm your selection.
The default resistance level will be the last level a user entered (previous
workout).
Enter Time: You will then be prompted in the alphanumeric display to
“ENTER TIME”. Select the desired Time by using the UP or DOWN buttons
and then press ENTER to confirm your selection. The default Time will be
the last Time a user entered (previous workout). The minimum time you
can enter is 2:00.
Enter Weight: You will then be prompted in the alphanumeric display to
“ENTRWEIGHT (lbs. or kgs.)”. Select the appropriate weight by using the
UP or DOWN buttons and then press ENTER to confirm your selection.
Start: You will then be prompted in the alphanumeric display to “PRESS
START”. The preset program you selected will display confirming your
selected program. You can now begin exercising!
To STOP or PAUSE the program: Press the START / PAUSE button to
pause your workout. The display will show “PRESS RESULT OR PRESS
START”. Then if you press the RESULTS button the computer will show
your workout results and end the program, or if you press START / PAUSE
the computer will resume the program where you left off.
■ Console Operation – “H R C” (Heart Rate Control)

FEATURES

control programs, scroll through the display by using the UP or DOWN
buttons until you reach “H R C” then press ENTER.
Enter Age: You will then be prompted in the alphanumeric display to
“ENTER AGE”. Select your Age by using the UP or DOWN buttons and
then press ENTER to confirm your selection.
Enter Heart Rate Zone: You will then be prompted in the alphanumeric
display to enter your desired workout heart rate zone. Use the UP or
DOWN buttons to scroll through:
•

H.R.C. 60% - 70% of maximum heart rate – General Fitness
Zone – Fat Burning
Exercise within this zone improves general fitness, begins to develop
endurance, and contributes greatly to weight control and management
by utilizing mostly fat Calories for energy.

•

H.R.C. 70% - 80% of maximum heart rate – Aerobic Workout
Zone – Endurance Training
Exercise within this zone increases overall fitness, improves
cardiovascular efficiency and endurance.

•

H.R.C. 80% - 90% of maximum heart rate – Anaerobic Workout
Zone – Performance Training
Exercise within this zone maximizes fitness and athletic performance.
***We strongly recommend you consult with your physician before
exercising in this zone.

Each zone will flash 3 times followed by the heart beats per minute (BPM)
associated with that zone. These will also flash 3 times. Select the appropriate
zone by using the UP or DOWN buttons and then press ENTER to confirm
your selection.
Enter Time: You will then be prompted in the alphanumeric display to
“ENTER TIME”. Select the desired Time by using the UP or DOWN buttons
and then press ENTER to confirm your selection. Minimum Time you can
enter is 12:00.
Enter Weight: You will then be prompted in the alphanumeric display to
“ENTRWEIGHT (lbs. or kgs.)”. Select the appropriate weight by using the
UP or DOWN buttons and then press ENTER to confirm your selection.
Start: You will then be prompted in the alphanumeric display to “PRESS
START”. “H R C” will display confirming your selection. You can now
begin exercising!

The program is designed to slowly bring you up to your selected heart rate
workout zone, hold you within that zone by reading your heart rate and
adjusting the level of resistance to keep your workout within that zone, then
at the end of the program slowly bring you down into a cool down zone by
reducing the resistance level in the last two columns.

FEATURES

Changing Levels: You can only increase or decrease the resistance level
by pressing the UP or DOWN buttons when in the first interval column
which is the “warm-up column”. This enables you to set your starting
warm-up level. A longer warm-up at lower resistance can burn more
Calories than a shorter warm-up at higher resistance. After the program
exits the first interval “warm up column” the UP or DOWN buttons become
inoperative and the program automatically adjusts the resistance to bring
you into your selected zone.

As a precaution if your heart rate is above your selected heart rate zone
and the resistance level is at the minimum level for 30 seconds, the message
“SLOW DOWN” will appear in the alphanumeric display. If after one more
minute, your heart rate is still above your selected heart rate zone, the
message “STOP” will be displayed and the program will end
To STOP or PAUSE the program: Press the START / PAUSE button to
pause your workout. The display will show “PRESS RESULT OR PRESS
START”. Then if you press the RESULTS button the computer will show
your workout results and end the program, or if you press START / PAUSE
the computer will resume the program where you left off.
CONSULT YOUR PHYSICIAN FOR THE HEART RATE ZONE APPROPRIATE
FOR YOU.
■ Console Operation – “CUSTOM 01” and “CUSTOM 02” (User-defined)

Select Program: Press any button to power up the console and “ENTER
PROGRM” appears in the alphanumeric display. To access the Custom 01
and Custom 02 programs, scroll through the display by using the UP or
DOWN buttons until you reach “CUSTOM PROGS” then press ENTER.
“CUSTOM 01” will flash. Use the UP or DOWN buttons to alternate
between the two programs. Press ENTER to confirm your selection.
Enter Time: You will then be prompted in the alphanumeric display to
“ENTER TIME”. Select the desired Time by using the UP or DOWN
buttons and then press ENTER to confirm your selection. The default Time
will be the last Time a user entered (previous workout). The minimum time
you can enter is 2:00.
Enter Weight: You will then be prompted in the alphanumeric display to
“ENTRWEIGHT (lbs. or kgs.)”. Select the appropriate weight by using the
UP or DOWN buttons and then press ENTER to confirm your selection.

FEATURES

Start: You will then be prompted in the alphanumeric display to “PRESS
START”. Depending on your choice when entering “CUSTOM PROGS”,
“CUSTOM 01” or “CUSTOM 02” will display confirming your selection.
You can now begin exercising, set up, or change your custom program.
To set up a custom program: You can set up your custom program
profile in each interval as you exercise. The flashing “bricks” indicate your
position and interval location within the program. Use the UP or DOWN
buttons to select your desired resistance level as the program progresses
through each interval. This profile will be stored into memory, which can then
be accessed the next time you want to exercise within this custom program.
To change an existing custom program, simply use the UP or DOWN
buttons as you exercise in each interval to override your old custom
program. This new profile will automatically be stored into memory and will
then be the new default custom program.
To STOP or PAUSE the program: Press the START / PAUSE button to
pause your workout. The display will show “PRESS RESULT OR PRESS
START”. Then if you press the RESULTS button the computer will show
your workout results and end the program, or if you press START / PAUSE
the computer will resume the program where you left off.
■ Console Operation – “T.T. PROGRAM” (Time Trial)

Select Program: Press any button to power up the console and “ENTER
PROGRM” appears in the alphanumeric display. To access the Time Trial
program, scroll through the display by using the UP or DOWN buttons until
you reach “T.T.PROGRAM” then press ENTER.
Enter Distance: You will then be prompted in the alphanumeric display to
“ENTER DIST”. Select the desired distance by using the UP or DOWN
buttons and then press ENTER to confirm your selection. You can select
the desired distance in 1/10 of a mile or kilometer increments.
Enter Pacer Speed: You will then be prompted in the alphanumeric display
to enter “PACER SPEED”. Select the desired pacer speed by using the
UP or DOWN buttons and then press ENTER to confirm your selection.
You can select the desired pacer speed in 1/10 mile or kilometer increments.
Enter Weight: You will then be prompted in the alphanumeric display to
“ENTRWEIGHT (lbs. or kgs.)”. Select the appropriate weight by using the
UP or DOWN buttons and then press ENTER to confirm your selection.
Start: You will then be prompted in the alphanumeric display to “PRESS
START”. “T.T.PROGRAM” will display confirming your selection. You can
now begin exercising! The PACER is represented by the top flashing
“brick” and you are represented by the bottom flashing “brick”.

END OF PROGRAM: The program ends when you complete your preset
distance.
To STOP or PAUSE the program: Press the START / PAUSE button to
pause your workout. The display will show “PRESS RESULT OR PRESS
START”. Then if you press the RESULTS button the computer will show
your workout results and end the program, or if you press START / PAUSE
the computer will resume the program where you left off.
■

FEATURES

Changing Levels: You can increase or decrease the resistance level by
pressing the UP or DOWN buttons at any time. Changing levels in this
program is like changing gears on a bike. To increase or decrease your
speed us the UP and DOWN buttons.

Console Operation – “FITNESS TEST”

***Please note: You must grip the heart rate sensor pods located on the
handlebars for the computer to read your pulse and for the Heart Rate
Control programs to work effectively.
Select Program: Press any button to power up the console and “ENTER
PROGRM” appears in the alphanumeric display. To access the Fitness
Test, scroll through the display by using the UP or DOWN buttons until you
reach “FITNESS TEST” then press ENTER.
Enter Age: You will then be prompted in the alphanumeric display to
“ENTER AGE”. Select your Age by using the UP or DOWN buttons and
then press ENTER to confirm your selection.
Enter Weight: You will then be prompted in the alphanumeric display to
“ENTRWEIGHT (lbs. or kgs.)”. Select the appropriate weight by using the
UP or DOWN buttons and then press ENTER to confirm your selection.
Start: You will then be prompted in the alphanumeric display to “PRESS
START”. “FITNESS TEST” will display confirming your selection. You can
now begin the Fitness Test.
The program begins at level 1. The program will automatically adjust to
bring you into a pre-determined “Test Zone” based upon an estimated
maximum heart rate. Once you are in the “Test Zone” the resistance level
will remain constant. The Time clock will begin to count down from 3:00.
During the last 30 seconds, the console will record the average watts, and
the average heart rate and generate a “Fitness Score”.
It is important to keep your RPM’s steady for the whole 3:00 minutes to
help maintain a steady heart rate.
The Fitness Test is an excellent way to measure changes in your own fitness
level. It is not designed to be used to compare one person’s score to

FEATURES

another person’s score. This is because the test protocol only “estimates”
your “Maximum Heart Rate.”
***Please note: The Fitness Test program is a special program that
requires un-interrupted exercise. After the initial Fitness Test program set-up,
certain button functions become inoperative after starting the program:
UP or DOWN buttons
START / PAUSE button
RESULTS button
RECOVERY button
■ Console Operation – “CALORIE GOAL”

“CALORIE GOAL” enables you to select an amount of Calories you would
like to burn and lets you choose a preset program to achieve that goal.
Your exercise is complete when the Calories count down to 0.
Select Program: Press any button to power up the console and “ENTER
PROGRAM” appears in the alphanumeric display. To access Calorie Goal,
scroll through the display by using the UP or DOWN buttons until you
reach “CALORIE GOAL” then press ENTER.
Enter Calories: You will then be prompted in the alphanumeric display to
“ENTER CALS”. Select the desired Calories to burn by using the UP or
DOWN buttons and then press ENTER to confirm your selection. Next, a
profile program and name will appear in the display. Use the UP or DOWN
buttons to select your desired profile program. Press ENTER to confirm
your selection.
Enter Level: You will then be prompted in the alphanumeric display to
“ENTER LEVEL”, (1 – 16). Select the desired resistance level by using the
UP or DOWN buttons and then press ENTER to confirm your selection.
The default resistance level will be the last level a user entered (previous
workout).
Enter Weight: You will then be prompted in the alphanumeric display to
“ENTRWEIGHT (lbs. or kgs.)”. Select the appropriate weight by using the
UP or DOWN buttons and then press ENTER to confirm your selection.
Start: You will then be prompted in the alphanumeric display to “PRESS
START”. “CALORIE GOAL” will display confirming your selection. You
can now begin exercising!
Time will begin counting up and Calories will begin counting down from
your preset Calorie Goal value until the display reaches 0. When you have
reached your Calorie Goal the computer will display “GREAT JOB”, then
“YOUR RESULTS”. The display will show a summary of your workout:
Total Time, Total Distance, Average Speed, Average Watts, Average Pulse,
and Total Calories.

To STOP or PAUSE the program: Press the START / PAUSE button to
pause your workout. The display will show “PRESS RESULT OR PRESS
START”. Then if you press the RESULTS button the computer will show
your workout results and end the program, or if you press START / PAUSE
the computer will resume the program where you left off.
■ Console Operation – “BMI” (Body Mass Index)

FEATURES

Changing Levels: You can increase or decrease the resistance level by
pressing the UP or DOWN buttons at any time.

BMI is a useful tool that shows the relationship between weight and
height that is associated with body fat and health risk.
Select Program: Press any button to power up the console and “ENTER
PROGRAM” appears in the alphanumeric display. To access BMI, scroll
through the display by using the UP or DOWN buttons until you reach
“BMI” then press ENTER.
Enter Weight: You will then be prompted in the alphanumeric display to
“ENTRWEIGHT (lbs. or kgs)”. Select the appropriate weight by using the
UP or DOWN buttons and then press ENTER to confirm your selection.
Enter Height: You will then be prompted in the alphanumeric display to
“ENTRHEIGHT (in. or cent.)”. Select the appropriate height by using the
UP or DOWN buttons and then press ENTER to confirm your selection.
The computer will calculate and display your Body Mass Index.
Then the Ideal BMI will display: 18.5 to 24.9
Then your ideal weight will display.
***Please note: The BMI program is a special program that requires certain
specific input so certain buttons become inoperative while in the BMI
program. The following buttons only work during the set-up phase of the
program and become inoperative after you start the program:
START / PAUSE button
ENTER button
UP or DOWN buttons
RESULTS button
RECOVERY button
CONSULT YOUR PHYSICIAN FOR MORE INFORMATION ABOUT BMI
AND THE WEIGHT THAT IS APPROPRIATE FOR YOU.

MAINTENANCE

MAINTENANCE OF YOUR SCHWINN
EXERCISE BIKE
Fig. A

■ Moving your Exercise Bike

To move the recumbent bike, carefully but
securely lift the rear end of the bike and slowly
steer the bike to the desired location (Fig A).
To move the upright bike, carefully but
securely pull the handlebars toward you while
gently leaning the front of the bike downward
and slowly steer the bike to the desired location
(Fig B). Be gentle while moving the unit as any
sharp impact directly or indirectly to the
computer can affect computer operation.
■ Leveling your Exercise Bike

Fig. B

Levelers are located on bottom of each side of
the rear stabilizer. Carefully raise the rear
stabilizer off of the ground to access the
levelers and turn the leveling feet clockwise or
counter-clockwise to raise or lower the feet.
Set the bike back on the ground and check to
make sure that the bike is level and stable.
Repeat as necessary.
■ Maintenance

Disconnect power supply before maintaining
or servicing the bike. Use a damp cloth to wipe your bike and computer
free of sweat. Inspect the bike before each use. Replace all parts at the
first sign of wear or damage. Call your authorized Schwinn® Fitness products
distributor if you have any questions on the proper use or maintenance of this
equipment or contact Schwinn® Fitness products customer service at 1-800864-1270.
Keep all tools that are supplied with the bike to perform future maintenance.
Daily: Before each use inspect for loose, broken, damaged or worn parts.
Do not use if found in this condition; repair or replace.
Weekly: Check for smooth seat slider and console slider operation. Wipe
any dust, dirt, or grime from the surfaces. If needed, sparingly apply a thin
coating of silicone lube to ease operation.
Monthly: Check pedals and crank arms and tighten as necessary. Check
all bolts and screws and tighten as necessary.
IMPORTANT: To avoid damaging the finish on your bike and computer,
never use a petroleum-based solvent when cleaning. Avoid getting excessive
moisture on the computer.

■ Exercise and Health
It is not a secret that lack of exercise is increasingly becoming a major health issue.
Obesity is on the rise, and being overweight can contribute to an increased risk in heart
attack, diabetes, high blood pressure and other life threatening illnesses.
Most people do not get enough activity during the day to make up for the time they
spend at their desks, driving their cars or sitting in front of their televisions. We have
learned that exercising is not simply something we must do to look good and have a
great body. Exercise is a requirement for health, and overall wellness, not to mention
it can help you feel great!
The good news is that we are seeing more and more research that indicates we don’t
have to work out intensely to see the benefits. Sure, it is great if you can workout for
30-40 minutes at a time, five days a week. But it is not essential. Shorter bouts of
exercise can have a great effect (especially if you are just starting out), and a little bit of
exercise at a time is much better than none at all.

FITNESS GUIDE

FITNESS GUIDELINES

And what is really exciting is that research indicates that whether you are young or
old, people who workout at light to moderate intensities may have an easier time sticking
to their exercise programs than those people who work out harder and more often.
So, you do not need to be an athlete or a fitness ”die-hard” to benefit from exercise…
you just need to get started, work out at levels that are comfortable and enjoyable to
you and stick with it!
■ Your New Home Fitness Program
There are many great reasons why home exercise equipment has increased in
popularity over the years, but topping the list is convenience. For any fitness program to
be successful, it must be something you will stick to on a regular basis. With home
exercise equipment, you can roll out of bed, put on a pair of sweats and start working
out while the coffee is brewing. No getting in the car and having to drive to the health
club. No standing in line waiting for the equipment to become available.
And there is the comfort and safety factor. Who wants to walk or run outside when it
is dark or is raining? Or try to ride a bike in the middle of heavy traffic? With your
home exercise equipment, you can exercise in the comfort and security of your airconditioned home.
Privacy and cleanliness are also important. Now you can exercise without feeling
rushed or that anyone is looking at you (which is great if you are embarrassed about
carrying around a few extra pounds). No more sharing sweaty equipment, or wondering
if you will catch athlete’s foot in the health club shower.
The biggest advantage, however, may simply be the time factor. With work schedules
ever-changing and busy family obligations, a home gym offers the benefit of being
able to work out when it is most convenient for you. No classes to time your schedule
around, or peak times to avoid. This is especially convenient if you have children at
home.
It couldn’t be easier!

FITNESS GUIDE

STEPS TO GETTING STARTED
Once you have made the commitment to start exercising at home, here are
some suggestions that may help you stay motivated.
The first step is the most difficult. Any new habit is difficult to establish at
first, but it can be done. Be patient, and plan to start slow and easy. Less is
more when you are first starting out … don’t overdo it!
Get a physical exam. If you have been inactive for several years or new to
an exercise program, be sure to ask your doctor before beginning any exercise
program. Especially if you are over 30, have health problems or have a history
of heart disease in your family.
Plan for your home fitness center. Set aside an area or a room in your
house or apartment that is exclusively for fitness, and make sure that it is
as comfortable as possible, so you’ll enjoy using it. If you like music,
watching television or looking outside while exercising, make sure these
things are accessible. Remember, if you don’t enjoy the space you are
exercising in, you won’t be motivated to continue your program.
Find an exercise buddy. Research has shown that starting an exercise
program with someone can increase your chances of sticking to it. If you
have a buddy that is also starting a program, you can encourage, motivate
and challenge each other.
Make fitness a part of your schedule. Include it in your daily planner just
as you would any other appointment. Plan ahead for the week so that you
can be sure to fit it in. Even if you are pressed for time one day, a little
exercise is better than none at all. Do what you can to fit it in, even if you
have less time than you hoped for.
Use positive affirmations. Affirmations will help you program your
subconscious to accept new beliefs. Saying to yourself a couple of times a
day, “I am living a healthier lifestyle by exercising several times per week at
home,” can help you stay on track.
Set goals. Setting goals can be helpful in keeping you motivated, but
remember to keep them realistic. Short-term and long-term goals can make
this easier. How many days do you want to exercise this week? How many
workouts would you like to have done in 90 days or a year?

Over the past 25 years, many people have focused on walking, running, cycling,
swimming and other types of aerobic activity as their only means of exercise.
However, we have learned that two other components of fitness are just as
important. These other two components are muscle strength and flexibility.
So in addition to having a strong heart and lungs, we also need to be able to
pick up a full bag of groceries and tie our shoes without having to sit down.
When developing your home fitness program, it is only appropriate that you
develop all three components in order to achieve balanced overall fitness.
Let’s take a look at all three components:
Cardiovascular fitness is training the heart and lungs to be stronger and
deliver more oxygen throughout your body with less eflTc It cane hlp orduceo
nrstpon.

FITNESS GUIDE

COMPONENTS OF FITNESS

FITNESS GUIDE

We have learned through a variety of studies that those individuals who just
train aerobically (without strength training) do maintain their cardiovascular
endurance over the years, but they generally lose lean muscle mass as they
get older. However, those individuals who combine strength training and
cardiovascular training can maintain their lean body mass as they get older.
What this means is that if you just do cardiovascular activity, your body will
naturally lose muscle mass as you get older, and that means that you will
actually get “fatter” as you age, unless you incorporate strength training.
We have also learned that consistent strength training helps maintain bone
and muscle mass as we get older. For women, strength training (along with
cardiovascular training) may also protect against post-menopausal bone loss
and osteoporosis in their later years.
And strength training is not complicated. It is recommended that you do 8 – 12
repetitions of 8 – 10 major muscle groups at least 2 days a week. However,
you don’t have to do all these exercises at once. You can break them up into
shorter workouts throughout the day. For example, you can do just upper
body exercises in the morning, and your lower body exercises in the evening.
Or, you can alternate strength exercises with cardiovascular exercise (often
known as circuit training) by switching back and forth every couple of minutes.
The best part is you don’t need complicated equipment or fancy machines.
You can do everything you need to do with a simple pair of dumbbells, or you
can try Nautilus’® new Select Tech dumbbells, which provide you a wide
variety of weight options in a revolutionary all-in-one dumbbell. You can use
elastic tubing, or simply do body weight exercises such as push-ups or lunges.
Flexibility is being able to bend, reach, twist and turn with comfort and ease
as we perform daily tasks, play or exercise. It is perhaps the most ignored
component of fitness, but certainly the easiest one to incorporate into our
daily lives because it can be done anywhere and almost at any time.
To maintain your flexibility, you simply need to stretch. This could be as simple
as reaching for your toes, or reaching overhead when you wake up in the
morning. Or maybe you enjoy it so much that you would be interested in trying
the Nautilus® yoga workout video. You can even incorporate stretching into
your strength training workouts by stretching the muscles you have used
immediately after you have completed your exercise set.
Like cardiovascular training, it is recommended that you stretch every day.
However, you do not need to create a formalized program. You can simply
make sure that you stretch your major muscle groups throughout the day.
Make sure you include your thighs, calves, hamstrings, back, chest, neck and
shoulders.
Do what feels good, but also remember to mix it up. Don’t just do traditional
“reach and hold” stretches. Also, try gently moving through a range of motion
that is comfortable to you. For example, you don’t have to stretch your neck
simply by pulling on your head with your hand. You can also just rotate the
neck slowly around and look side to side.

Of course, every good health and fitness program will also include a good
nutrition component. Good nutrition is likely the most important factor in
maintaining ideal body weight and managing weight loss.
There are a variety of schools of thought regarding which nutrition program,
diet or eating plan is best. While we do not promote or endorse any particular
one, here are some things to consider that will help you get on the road to
a healthy diet:
Understand Caloric Balance. How many Calories you intake, and how
many Calories you burn off will determine whether you will gain or lose
weight day to day. It is impossible to achieve weight loss without some sort
of “Caloric deficit” that can be obtained through cutting Calories, or burning
off more than you take in. The wisest approach is to do a little of both –
cutting Calories and exercising. It is the only proven long-term weight
management program that is successful. You should ensure that you are
consuming at least 1,200 Calories per day total. A total weight loss of no
more than 2 lbs. per week is recommended for long-term weight management.

FITNESS GUIDE

NUTRITION

Eat a variety of foods. Regardless of your eating plan, you should be sure
to include a variety of foods in your diet, maximizing your intake of fruits
and vegetables whenever possible. Colorful meals and snacks that are
divided amongst the 4 food groups will ensure that you obtain the nutrients
needed for your body to function at optimal levels. Any diet that focuses on
just one food group source or processed foods can be unhealthy in the
long run, and should be avoided. Don’t focus too much on any particular
meal or snack, but rather on your overall intake of a variety of different
foods during any given day.
Drink water. Our bodies are made up of over 70% water, and most of us
don’t drink enough. Carry water with you everywhere you go, and drink as
often as you can. This helps the body function at optimum levels, and can
significantly help with weight management.
Eat more often and be mindful of your portions. Research has shown
that it can be helpful to eat smaller meals more often versus 3 larger meals
a day if you are looking to promote healthy weight maintenance or weight
loss. And we have discovered that many portions we eat are much larger
than necessary, and can be laden with Calories. So, try snacking more and
not eating so many large meals, and share your snacks or food with others
(or break your portions in half) to help manage your Caloric intake.

FITNESS GUIDE

MONITORING YOUR INTENSITY
When you are doing cardiovascular workouts, it is important that you work
at the appropriate intensities when you are first starting out. It is also important
that you workout at a variety of intensities after you have built a fitness base.
Research in recent years has indicated that one of the best ways to monitor
your cardiovascular intensity is to pay close attention to how you are feeling
when you workout. Most individuals can do a very good job of choosing the
correct intensities if they simply categorize how they feel into one of four
intensity “zones.”
These zones could be described the following ways:
Zone

Description

Easy
Warm-up
Cool-down

Challenging, but comfortable
Steady endurance pace

Challenging, and slightly uncomfortable
Race pace
Borderline out of breath

Breathless
Not maximum, but winded
Can’t keep the pace for very long

When you are first starting out, you should exclusively work in the Zone 1
and Zone 2 intensities. After a few weeks, you can occasionally incorporate
Zone 3 and Zone 4 intensities for short periods of time. Remember, when
you begin to incorporate Zone 3 and Zone 4 intensities, you will find that
you will likely have to drop down to Zone 1 intensities shortly thereafter as
brief recovery periods.
For variety, you can spend a little bit of time in each of the four Zones during
one workout, and then spend your time in just one Zone during the next
workout.
Prenatal woman should always remain at Zone 1 and Zone 2 intensities,
and anyone unaware of their current medical condition should also avoid
Zone 3 and Zone 4 without prior clearance from their doctor.
These Zones can be translated into target heart rate numbers if your home
fitness product has a grip or telemetric heart rate counter. Research has

The following chart will allow you to log your heart rate numbers based
upon how you feel when working out. Simply log the heart rate numbers
you find when you feel you are working at each of the specific intensities.

A. Zone

Description

Your Heart Rate

Approximate
Percentage of
Maximum Heart
Rate

Easy
Warm-Up
Cool-down

Insert the heart
rate you get when you
are working in Zone 1

50%-65%

Challenging, but
comfortable
Steady endurance
pace

Insert the heart
rate you get when you
are working in Zone 2

65%-75%

Challenging and
uncomfortable
Race pace

Insert the heart rate
you get when you are
working in Zone 3

75%-85%

Breathless
Not maximum,
but winded
Can’t keep the pace
for very long

Insert the heart rate
you get when you are
working in Zone 4

85%-95%

FITNESS GUIDE

shown the best way to do this is not to establish heart rate numbers based
upon age, but rather based upon how you feel.

As you get in better shape, the heart rate number you obtain for each zone
will get higher and higher, which means your heart is able to handle higher
intensities. Or you may find that your numbers don’t change, but you are
able to stay in Zone 3 and Zone 4 longer than you used to.
Don’t get too attached to any specific number or target heart rate. If you
train properly, you will notice numbers that used to be difficult have now
become easier. You will also notice that if you are sick or over-tired, you
may find that numbers that usually feel fairly easy are one day much harder,
and it is a good sign to take a break. If you notice that numbers that are
usually very challenging are one day fairly easy, then it is a good time to
push yourself.
Listening to your body, and using your heart rate numbers (when available) will
enable you to keep track of your intensity and see your progress as you train.

FITNESS GUIDE

BEATING THE DROPOUT ODDS
The Surgeon General’s Report on Physical Activity and Health summarizes
a few main points:
1.
2.

Regular physical activity offers substantial improvements in health
and well-being for a majority of Americans.
If you exercise regularly, 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.

The benefits of exercise and activity are AMAZING! And yet, only 22 percent
of Americans engage in exercise for 20 minutes a day. And even among
individuals who begin exercise programs, the dropout rate is about 50 percent.
So, how do you beat these odds? The answer appears to be in how your
start and maintain your exercise program as well as how you create a habit
of exercise.
Why are you starting an exercise program? For most individuals, it is to
lose weight and look better, which are great reasons. However, since
changes in your body shape and size can be gradual, and won’t happen
overnight, it is imp anTJ0r exrcus on other benefits so that you will remain
motivated.
Thrive on the energy that exercise gives you. Watch your health risks scores
go down. Pay attention to how much easier everyday activity is. Notice how
much better you are sleeping. These kind of additional benefits will continue to
keep you motivated if you make them just as imp anTJ0r eyou as weight loss.
Additionally, try no0r eview exercise as punishment. Look at it as an investment
in your health. If you don’t feel motivated r eworkout one day, think of
something that is appealing t eyou that is active, and change your workout.
Try no0r elet your workout become routine or mundane, and always
remember that some exercise is better than none at all. So, if you feel you
are no0motivated r econtinue, stop your workout early, or skip a day. It just
might be the thing you need r eget you excited about your next workout.
Possibly the most imp anTJ0rhing is to keep progressing your exercise program
slowly. Big increases in time or intensity can set you up for injury, and
cause you to drop out. Unless you are a world-class athlete, there is no
reason r eworkout at world-class levels. Remember to give yourself some
days off and get proper rest.
Finally, try to anticipate lapses. If you are traveling, or your schedule is
becoming busier, and you are fearful you may get off track, try planning
ahead. For example, book a hotel that has aeworkout facility or change up

Exercise is one of life’s joys. It energizes you, helps you look and feel better
and puts you on the road to better health. Your home fitness equipment
and gym is worth its weight in gold. Congratulations on making the choice
to get started!
Suggested Reading:
The Complete Home Fitness Handbook by Edmund Burke, Human Kinetics
Publisher.
Full Body Flexibility by Jay Blahnik, Human Kinetics Publisher.
Building Strength and Stamina by Wayne Wescott, PhD, Human Kinetics
Publisher.

FITNESS GUIDE

your workout so that you keep your interest high and your boredom low.
The bottom line is you must be creative and innovative to keep up your fitness
program. With some imagination and planning, it is easy to do.

Cross-Training for Dummies by Tony Ryan and Martica Heaner, For
Dummies Publisher.

WARRANTY INFORMATION

SCHWINN® FITNESS INC. LIMITED
WARRANTY FOR EXERCISE PRODUCTS
All Schwinn exercise products are warranted to the retail purchaser to be free from defects in
materials and workmanship. Warranty coverage valid to the original purchaser only and proof of
purchase will be required. Any product sold or placed in an application not recommended by
Schwinn Fitness will void any warranty coverage set forth by Schwinn Fitness warranty policies
and procedures.

TIME PERIOD
Residential Environment:
10 years on frame
1 year on mechanical and electrical
6 months on wear items
90 days on labor
This warranty excludes wear items that need to be replaced due to normal wear and tear.

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 the Owner’s Manual.
4. Use of products in a manner or environment for which they were not designed.

LIMITATIONS
The foregoing warranties are in lieu 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,
warranties of merchantability or fitness for a particular purpose. Schwinn shall in no event be
liable for incidental or consequential losses, damages or expenses in connection with its 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 of the purchase
price of the exercise 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
Warranty service will be performed by Schwinn or an authorized Schwinn Fitness Dealer. The
original purchaser must provide proof of purchase. Service calls and/or transportation to and
from the Authorized Schwinn Dealer is the responsibility of the purchaser.
1. Schwinn will have the option to repair or replace any exercise product(s), which require warranty
service.
2. Schwinn will replace any equipment frame that is structurally defective with a new frame or
replace the unit with a unit of equal value. Schwinn is not responsible for labor charges in
replacing defective frames.
3. In the event a product cannot be repaired, Schwinn will apply a limited credit reimbursement
toward another Schwinn exercise product of equal or greater value.
4. Schwinn is not responsible for dealer labor charges for component changeovers completed
after the labor-related warranty period(s) stated herein.
5. If you elect to repair an exercise product or part yourself, using the services of someone other
than an Authorized Schwinn Fitness Dealer, or use a replacement part not supplied by Schwinn,
Schwinn shall not be liable for any cost, damage, failure or loss caused by the use of such
unauthorized service or parts.
6. See your Authorized Schwinn Fitness Dealer for service or write to:
Technical Services Department
Schwinn Fitness Inc.
1886 Prairie Way
Louisville, CO 80027
Or call 1-800-864-1270 for assistance or questions.

Keeping a log of your workouts is a good way to track your progress toward
your goals and is an excellent visual indicator of your increased level of
physical fitness. A workout log is also an outstanding tool to help keep you
motivated! Seeing your weekly, monthly or even yearly accomplishments of:
how much time you spent exercising on your bike, the number of Calories you
burned and the distance you rode, is not only fun, but gives you a sense of
pride and achievement knowing that you are on your way to a healthier,
more active, and energetic lifestyle!

Example:

Date

Time

Total
Time

Calories

Total
Calories

Total
Distance Distance

Jan. 1

20:00

100

Jan. 2

21:00

41:00

150

250

6.5

11.5

WORKOUT LOG

SCHWINN EXERCISE BIKE WORKOUT LOG

113/213

• 1886 Prairie Way • Louisville, CO 80027 • 1.877.417.0519 • www.schwinnfitness.com
© 2004 Nautilus, Inc.. Nautilus, the Nautilus logo and Bio-Fit are either registered trademarks or trademarks of
Nautilus, Inc.. Schwinn and the Schwinn Quality Seal are registered trademarks.

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