Schwinn 431 Users Manual Swn_431_OM_RevA_051107
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elliptical
owner’s manual
PN 001-7076 Rev A (05/11/07)
owner’s manual
CONGRATULATIONS!
Thank you for making the Schwinn® elliptical trainer 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.
This Schwinn® elliptical trainer should enable you to shape and monitor your
workouts to:
p Increase your energy level
p Increase cardiovascular and aerobic fitness
p Increase lower body muscle strength
q Decrease your overall percentage of body fat
Whether you are just getting started in an exercise program or are already
in good shape, this Schwinn® elliptical trainer 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
elliptical trainer. Also included are general fitness guidelines. Please read
this Owner’s Manual in its entirety before getting onto the elliptical trainer
and working out. So let’s get started.
Take your time and have fun!
CONTENTS
TABLE OF CONTENTS
Safety Precautions..................................................................................4
Important Safety Instructions . ...........................................4
Safety Warning Labels.........................................................6
Features
............................................................................................8
Operation
........................................................................................... 10
How to use the Schwinn® elliptical trainer . ..................... 10
How to use the Schwinn®elliptical trainer computer ....... 11
Maintenance...........................................................................................29
Moving your Schwinn® elliptical trainer . ..........................29
Leveling your Schwinn® elliptical trainer ..........................29
Maintenance . ....................................................................29
Fitness Guidelines .................................................................................30
Exercise and Health ..........................................................30
Your New Home Fitness Program . ...................................30
Steps to Getting Started ...................................................31
Components of Fitness . ...................................................32
Cardiovascular Fitness . .....................................................32
Muscular Strength . ...........................................................32
Flexibility . ..........................................................................33
Nutrition . ...........................................................................34
Understand Caloric Balance ..............................................34
Eat a Variety of Foods .......................................................34
Drink Water .......................................................................34
Eat More Often / Portions .................................................34
Monitoring Your Intensity ..................................................35
Training Zones ...................................................................35
Beating the Dropout Odds ................................................37
Suggested Readings .........................................................38
Workout Log ..........................................................................................39
Schwinn® Fitness Limited Warranty ...................................................40
Contact Information ..............................................................................41
SAFEGUARDS
IMPORTANT SAFETY INSTRUCTIONS
The following definition applies to the word “Warning” found throughout this
manual:
7! 2 . ) . '
Indicates a potentially hazardous situation which, if
not avoided, could result in death or serious injury.
$!.'%2
prior to using this equipment, observe the following
warnings:
!4 4 % . 4 ) / .
1. Read and understand the complete Owner's Manual.
)--%$)!4% !#4)/. 2%15)2%$
2. Read and understand all Warnings on this machine.
#!54)/.
3. Keep children away from this machine and / or supervise them
closely if they are near the machine or present during its operation.
This machine is not suitable as a children’s toy. There is a natural
tendency for children to want to play on exercise equipment,
and parents and others in charge of children should be aware of
their respective responsibilities. Moving parts that may appear
to present obvious hazards to adults may not appear to do so to
children.
4. Consult a physician prior to commencing an exercise program. If, at
any time, you feel faint or dizzy, or experience pain, stop and consult
your physician.
5. Inspect this machine for loose parts or signs of wear. Do not use if
found in this condition. Contact Nautilus Customer Service.
6. This machine contains moving parts. Use Caution. Do not wear
loose clothing or jewelry.
7. This machine is designed for a user weight limit of 300 lb. (136 kg).
Do not use if you are over this weight.
8. This machine is for Consumer use only.
9. Care should be taken when mounting and dismounting the Elliptical
exercise machine. The pedals should be in a stable position.
10. Disconnect all power before servicing this machine.
11. Do not operate this machine in damp or wet locations.
SAFEGUARDS
12. The recommended minimum clearance required around each Elliptical
machine for access to passage around and emergency dismount shall be
stated. The minimum dimensions are to be 0.5m (19.7 inches) on each
side of the Elliptical.
13. Keep the foot pedals clean and dry.
14. Operate the machine in the manner described in this manual. It can be
hazardous to over exert yourself during exercise.
SAFEGUARDS
SAFETY WARNING LABELS
before using your product: The following warning label is located
on the Schwinn® Elliptical Trainer Model 431. Please read all safety
precautions and warning information prior to using your product. Be sure
to replace any warning label if damaged, illegible or missing. If you do not
have, or cannot find, or need to replace a warning label, please call 1-800864-1270 to obtain a new label.
Label:
SAFEGUARDS
Location:
Affixed to the console mast just below the computer.
Label 1
Serial Number (in this format) on underside (refer to the Contact Information
section for recording)
FEATURES
THE REVOLUTIONARY Schwinn® BioFit™
Comfort System
The unique and revolutionary Schwinn® BioFit™ Comfort System
is designed specifically to ensure that each point of contact and
user-interface with the elliptical trainer provides the user with proper
ergonomic and bio-mechanical positioning, superior comfort, and the
ultimate in functionality.
FEATURES
n T
he Schwinn® BioGlide™ Elliptical path offers biome-
chanically designed linkages to provide a comfortable
movement of the foot throughout the elliptical motion
Other features:
n M
ulti-program and feature-packed Schwinn BioConnect™
computer with 16 levels of resistance will keep you
motivated and help you achieve your fitness goals
n Grip heart rate for monitoring your workouts
n Innovative console design includes an integrated
MP3/portable media compartment, on-console towel
hook, and multi-position fan
n S
chwinn® BioDyne™ performance system includes a 25
lb. (11.3 kg) steel flywheel and computer controlled drive
system that provide high inertia for smooth strides
n Transport wheels give you the versatility to move your
workouts to the family room while watching the kids or
the den while enjoying your favorite tv program
n S
mall footprint fits easily into most spaces in your home
n Large-size water bottle holder fits most beverage
containers and may be removed and cleaned separately
OPERATION
HOW TO USE THE SCHWINN® Elliptical trainer
Plug the AC adapter into the lower front of the machine.
To start using your Schwinn® elliptical trainer, stand on the foot
pedals, with the front of your shoes close to the front edge of the
foot platform. Place your hands at a comfortable position on the
upper body arms. Move your highest foot forward, and follow the
natural path of the machine.
Start on a level that is comfortable to familiarize yourself with the
machine. Once you are comfortable, start adjusting the level to
achieve the desired workout.
n Full Body/Lower Body
You can use your Schwinn® elliptical trainer for a complete body
workout or lower body workout only. If you choose not to use
your arms, place them on the stationary handles in front of you.
Remember, the more muscles you use, the more calories you
burn.
n Forward/Reverse
You can use your Schwinn® elliptical trainer in the forward and
reverse directions to vary the muscles you work out. This will also
vary your workout, helping you to stay motivated. To change directions, simply slow the pedals down until they stop, and switch
directions.
n 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.
10
OPERATION
HOW TO USE THE SCHWINN® EXERCISE Elliptical
COMPUTER
Using the Computer
Your Schwinn® elliptical is equipped with a versatile computer console which
includes:
•
•
•
•
•
•
•
•
•
•
•
Quick Start
1 Manual program
10 profile programs
3 Heart Rate Control programs
2 Custom user-defined programs
Time Trial program
Fitness Test
Calorie Goal
BMI (Body Mass Index)
Recovery Mode
Results Mode
This console provides
you with important
information about
your workout as well
as controlling the
resistance levels. The
following sections
will describe how to
utilize the many 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 elliptical.
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.
11
OPERATION
Computer Features
n LCD Display
The large LCD (Liquid Crystal Display) screen located in the center of the
console is your information center. This display is divided into sections that
provide information about your workout and any preset information you may
have input into the computer. The display provides a large main window that
indicates the PROGRAM selection and RESISTANCE LEVEL. The smaller
windows across the bottom show INTERVAL TIME and TIME, RPM and
WATTS, DISTANCE, and HEART (PULSE) RATE. The next larger window
on the right side of the display shows SPEED and CALORIES, ENGLISH or
METRIC operating mode, and the CYCLIST ICON with spinning wheels
relative to your SPEED. The icon also indicates that the program is running.
The large main area of the display shows the program profile you are using.
Within this profile are “bricks”, or rectangles, that are stacked vertically and
indicate the relative resistance level and course profile. The computer is
capable of offering 16 different levels of resistance. One “brick” represents
the lowest level and eight “bricks” represent the highest level. You can view
the level you are exercising in by referencing the Level numbers displayed
on the left and right side of the “brick” display. Levels 1, 3, 5, 7, 9, 11, 13,
and 15 display on the left side and Levels 2, 4, 6, 8, 10, 12, 14, and 16 display on the right. The highest value displayed is the resistance level you are
working out in.
In addition, you will notice that there are 12 columns of these “bricks” lined
up horizontally across the bottom of the center of the display. Each Profile
Program is 50 columns or “intervals” long so each of these columns or
“intervals” represents one fiftieth of your workout time. For example, if you
enter a workout time of 25 minutes, each column or “interval” time will last
a duration of 30 seconds. Since the display shows the first 12 columns of
your workout program, as you progress through the workout, the program
will scroll to the left. The flashing “bricks” on the leftmost column let you
know where you are in your workout and other columns to the right show
the upcoming course profile.
The Manual, Heart Rate Control, Custom and Time Trial programs will display
in the 12 interval columns as viewed on the LCD screen and do not scroll as
you advance through the workout.
n Alphanumeric Display
Within the LCD display the computer features a “message center” that
prompts you to input specific data and values to make the elliptical easy to
operate and gets you to your workout quickly.
12
OPERATION
USING THE 431 COMPUTER
n LCD Display Descriptions
TIME
Displays the workout TIME. The TIME will count down from the
TIME you entered when beginning the program and shows the TIME
remaining for your workout.
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.
n Console Buttons and Button Functions
START / PAUSE Used to start and pause the workout. When in a program pressing
this button will pause the workout. Press this button again to restart
the clock and the program where you left off.
UP / DOWN
Used to change resistance level or to adjust values such as program
time etc.
ENTER
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
FAN
Press this button to measure and obtain your heart rate recovery
score. See section “Recovery Test”.
The console features a fan with adjustable louvers to direct airflow to
cool you off while working out. Pressing this button turns the fan on or off.
13
OPERATION
USING THE 431 COMPUTER
n Auto Shut-Off (Sleep Mode)
The console will automatically shut off in approximately 2 minutes without
use or input. There is no on/off switch. (Press any button to power up the
console and “ENTER PROGRAM” appears in the alphanumeric display.)
n Information Mode
The computer enables you to switch between English or Metric units
by pressing and holding the UP and DOWN buttons simultaneously
for 3 seconds. Use the UP or DOWN button to select “ENGLISH” or
“METRIC” and press ENTER to confirm. The computer will enter the
Information Mode. In the Information Mode, by following the displayed
menu and prompts, you will be able to:
Select ENGLISH measurement units which sets the computer for:
• Miles
• Miles/hour
• Pounds
• Inches
Or
•
•
•
•
select METRIC measurement units which sets the computer for:
Kilometers
Kilometers/hour
Kilograms
Centimeters
See Total Distance
See Total Hours
Press ENTER and then the software version will display. Press ENTER
again to exit the Information Mode and the computer will bring you to the
“ENTER PROGRAM” mode.
n Grip Heart Rate
This Schwinn® elliptical 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.
14
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
1
2
3
4
5
6
7
8
9
10
Ride in the Park
Rolling Hills
Plateau
Speed Intervals
Strength Intervals
Pyramid Intervals
Ramp Interval 1
Ramp Interval 2
Pikes Peak
Cross-Training
3 Heart Rate Control (H.R.C) Programs
These programs enable you to choose to workout in 3 different heart rate zones;
60% to 70% of max. heart rate, 70% to 80% of max. heart rate, and 80% to
90% of max. heart rate. The zones are calculated based upon your age and the
percent of maximum heart rate you select to exercise in.
***Please note: You must grip the heart rate sensor pods located on the handlebars for the computer to read your pulse and for the Heart Rate Control programs
to work effectively.
60% - 70% of maximum heart rate – General Fitness Zone – Fat Burning
Exercise within this zone improves general fitness, begins to develop endurance,
and contributes greatly to weight control and management by utilizing mostly fat
Calories for energy.
70% - 80% of maximum heart rate – Aerobic Workout Zone – Endurance
Training Exercise within this zone increases overall fitness, improves cardiovascular efficiency and endurance.
80% - 90% of maximum heart rate – Anaerobic Workout Zone – Performance
Training Exercise within this zone maximizes fitness and athletic performance.
***We strongly recommend you consult with your physician before exercising in
this zone.***
15
OPERATION
2 Custom User-defined Programs
These programs enable you to set up, store into memory and then work out
in 2 different course profiles that you customize.
Time Trial
This program enables you to work out against a “pacer” to determine how
long it takes you to cover a preset distance. You preset the speed of the
“pacer” as the baseline of your workout and race to the end of the preset
distance. At the end of the Time Trial, the computer displays the watts,
distance, speed, etc. that you have achieved.
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.
Here is how the test measures your power and heart rate. As the test starts,
the power (watts) slowly increases. This means that you will work harder,
and as a result, your heart rate increases. The watts continue to increase
automatically until your heart rate reaches the “Test Zone.” This zone is individually calculated for each user to be near 75% of their estimated maximum
heart rate. (This "Maximum Heart Rate" is computed from the information
you input into the computer when you start the program. These number values are different for everyone.) When you reach the Test Zone, the elliptical
holds the watts steady for 3 minutes to allow you to achieve a steady heart
rate state. It is important to concentrate on keeping a steady heart rate during these 3 minutes to ensure consistent and more accurate readings.
At the end of the three minutes, the computer measures your Heart Rate,
and the power (Watts). These numbers (along with information about your
age and weight) are put into a formula, and produce a “Fitness Score.”
By logging and noticing the change in your own fitness scores, you can see
your progress to increased fitness. The higher your score, the higher your fitness level. For example, let’s say you have an initial fitness score of 28. Four
weeks later you perform the test again and your score is 35. This means
you have increased your fitness. Your power output has increased and at the
same time your heart rate has decreased. You are producing more power
with less effort.
Note: The Fitness Test is an excellent way to measure changes in your own
fitness level. It is not designed to compare one person’s score to another
person’s score, because the test's formula only “estimates” your Maximum
Heart Rate. Therefore the numbers are only relevant when compared with
your own fitness scores. (There are no corresponding "absolute" numbers in
the owner’s manual that you can reference to see what your fitness level is.)
16
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.
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:
Underweight
Normal
Overweight
Obesity
BMI
Below 18.5
18.5 – 24.9
25.0 – 29.9
30.0 and above
There are limitations however. It may overestimate body fat in athletes and 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
17
OPERATION
Calorie Goal:
OPERATION
rate. When both of these situations occur, then the console will perform the
Recovery Test.
The console will show “01:00 STOP” and the time will begin to count down.
Stop exercising but continue to grip the heart rate sensors. After 5 seconds,
the display will show “00:55 RELAX” and will continue to count down to
00:00. For the entire minute the console will also show your heart rate. You
must grip the heart rate sensors for the duration of the test.
The display will continue to show “RELAX” and your heart rate until the clock
counts down to 00:00. The console will then calculate your recovery score.
Recovery Score = Your heart rate at 1:00 (the beginning of the test) minus
your heart rate at 00:00 (the end of the test).
The display will show “SCORE (Recovery Score)”. This will remain on the
display for 5 seconds; then you can press RESULTS to view a summary of
your workout and end the program you are working out in, or press START
to resume working out where you left off.
The higher the Recovery Test score value, the quicker your heart rate is returning
to a more restful state and is an indication of improving fitness. By recording
these values over time you can see the trend toward better health!
When you press the RECOVERY button and there is no heart rate signal
or display, the console will show “NEED HR” and the HEART RATE ICON
on the display will blink. This message will show for 5 seconds, then the
Program will resume. You must see your heart rate on the display and then
you must push the RECOVERY button again to perform the test.
Helpful Tip: For a more relevant score, try to obtain a steady heart rate for
3 minutes before pressing the RECOVERY button. This will be easier to
achieve, and obtain the best result, in the Quick Start or Manual program so
you can control level of resistance.
***Please note: The RECOVERY button does not function when you are in
the BMI program.
Results Mode
When you complete a program, the Results Mode will automatically display
and show your basic workout statistics. Manually pressing this button during
your workout will also end the program and then give you your basic workout
statistics. You cannot return to your workout after pressing this button.
To have the option of either ending your workout and seeing your workout
results, or pausing your workout so you can return to where you left off, perform the following steps:
To STOP or PAUSE the program: Press the START / PAUSE button to
18
OPERATION
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
CALORIES: showing Total Calories
WATTS: showing Average Watts
HEART RATE: showing Average Heart Rate
Pressing the RESET button will bring you back to the “ENTER PROGRAM”
mode. After 60 seconds the console will automatically return to the
“ENTER PROGRAM” mode.
IMPORTANT Things You Should Know Before Exercising
A. The values calculated or measured by the computer are for
exercise reference purposes only, NOT FOR MEDICAL PURPOSES.
Please consult your physician before starting any exercise program.
He or she can help establish the exercise frequency, intensity,
(including determining your maximum and minimum heart rate and
target heart rate zones) and the exercise time appropriate for your particular age and condition. If you have any pain or tightness in your
chest, an irregular heart beat, shortness of breath, feel faint or have
any discomfort while you exercise, STOP! Consult your physician before
continuing.
B. Pulserate — 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.
***PleaseNote: If your heart rate goes above 199, the “1” will
flash. So a heart rate of 224 will be displayed as 124, and the 1
will be flashing***
C. Pulserate 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
19
OPERATION
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 fluorescent
lights can also have an effect on the heart rate display on your equipment. By
moving the product away from such items, you may be able to avoid many
heart rate display problems.
D. ResistanceControl — You can control the resistance of the elliptical
by using the UP or DOWN buttons. You increase the resistance by
pressing the UP button or decrease the resistance by pressing
DOWN button. You will notice a slight lag in time while the electronic
brake adjusts to your input, so make sure to allow for this and
don’t over-compensate.
E. SleepMode — 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.
20
OPERATION
Console Operation
n Console Operation – Quick Start
QUICK START: Press QUICK START to take you immediately to the
Manual program. Resistance level will be Level 1. Time will start from
00:00 and count up.
Changing Levels: You can increase or decrease the resistance level by
pressing the UP or DOWN buttons at any time. Once the resistance level
reaches Level 16, the UP button becomes inoperative. In other words,
the resistance level cannot be changed from Level 16 to Level 1 by 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.
n Console Operation – Manual program
Select Program: Press any button to power up the console and “ENTER
PROGRAM” appears in the alphanumeric display. To access the Manual
program, scroll through the display by using the UP or DOWN buttons
until you reach “MANUAL”, then press ENTER.
Enter Level: You will then be prompted in the alphanumeric display to
“ENTER LEVEL”, (1 – 16). Select the desired resistance level by using
the UP or DOWN buttons and then press ENTER to confirm your 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!
21
OPERATION
Changing Levels: You can increase or decrease the resistance level by
pressing the UP or DOWN buttons at any time.
To STOP or PAUSE the program: Press the START / PAUSE button to
stop or pause your workout. The display will show “PRESS RESULT OR
PRESS START”. Then if you press the RESULTS button the computer will
show your workout results and end the program, or if you press START /
PAUSE the computer will resume the program where you left off.
n Console Operation – Selecting a profile program
Select Program: Press any button to power up the console and “ENTER
PROGRAM” appears in the alphanumeric display. To access the profile
programs, scroll through the display by using the UP or DOWN buttons
until you reach “PROGRAMS”, then press ENTER. The program profile and
name will appear in the display. Use the UP or DOWN buttons to select
your desired program. Press ENTER to confirm your selection.
Enter Level: You will then be prompted in the alphanumeric display to
“ENTER LEVEL”, (1 – 16). Select the desired resistance level by using the
UP or DOWN buttons and then press ENTER to confirm your selection.
The default resistance level will be the last level a user entered (previous
workout).
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.
n Console Operation – “H R C” (Heart Rate Control)
***Please note: You must grip the heart rate sensor pods located on the
handlebars for the computer to read your pulse and for the Heart Rate
Control programs to work effectively.
22
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!
23
OPERATION
Select Program: Press any button to power up the console and “ENTER
PROGRM” appears in the alphanumeric display. To access the heart rate control programs, scroll through the display by using the UP or DOWN buttons
until you reach “H R C” then press ENTER.
OPERATION
Changing Levels: You can only increase or decrease the resistance level by
pressing the UP or DOWN buttons when in the first interval column which is
the “warm-up column”. This enables you to set your starting warm-up level.
A longer warm-up at lower resistance can burn more Calories than a shorter
warm-up at higher resistance. After the program exits the first interval “warm
up column” the UP or DOWN buttons become inoperative and the program
automatically adjusts the resistance to bring you into your selected zone.
The program is designed to slowly bring you up to your selected heart rate
workout zone, hold you within that zone by reading your heart rate and adjusting the level of resistance to keep your workout within that zone, then at the
end of the program slowly bring you down into a cool down zone by reducing
the resistance level in the last two columns.
As a precaution if your heart rate is above your selected heart rate zone
and the resistance level is at the minimum level for 30 seconds, the message
“SLOW DOWN” will appear in the alphanumeric display. If after one more
minute, your heart rate is still above your selected heart rate zone, the message “STOP” will be displayed and the program will end.
To STOP or PAUSE the program: Press the START / PAUSE button to
pause your workout. The display will show “PRESS RESULT OR PRESS
START”. Then if you press the RESULTS button the computer will show your
workout results and end the program, or if you press START / PAUSE the
computer will resume the program where you left off.
CONSULT YOUR PHYSICIAN FOR THE HEART RATE ZONE APPROPRIATE FOR
YOU.
n 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.
24
OPERATION
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.
n 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”.
25
OPERATION
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 an elliptical. To increase or decrease your
speed use the UP and DOWN buttons.
END OF PROGRAM: The program ends when you complete your preset
distance.
To STOP or PAUSE the program: Press the START / PAUSE button to
pause your workout. The display will show “PRESS RESULT OR PRESS
START”. Then if you press the RESULTS button the computer will show
your workout results and end the program, or if you press START / PAUSE
the computer will resume the program where you left off.
n 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 program to work effectively.
Select Program: Press any button to power up the console and “ENTER
PROGRM” appears in the alphanumeric display. To access the Fitness Test,
scroll through the display by using the UP or DOWN buttons until you reach
“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
26
OPERATION
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
n Console Operation – “CALORIE GOAL”
“CALORIE GOAL” enables you to select an amount of Calories you would like
to burn and lets you choose a profile program to achieve that goal. Your exercise is complete when the Calories count down to 0.
Select Program: Press any button to power up the console and “ENTER
PROGRAM” appears in the alphanumeric display. To access Calorie Goal,
scroll through the display by using the UP or DOWN buttons until you reach
“CALORIE GOAL” then press ENTER.
Enter Calories: You will then be prompted in the alphanumeric display to
“ENTER CALS”. Select the desired Calories to burn by using the UP or
DOWN buttons and then press ENTER to confirm your selection. Next, a
profile program and name will appear in the display. Use the UP or DOWN
buttons to select your desired profile program. Press ENTER to confirm
your selection.
Enter Level: You will then be prompted in the alphanumeric display to
“ENTER LEVEL”, (1 – 16). Select the desired resistance level by using the
UP or DOWN buttons and then press ENTER to confirm your selection.
The default resistance level will be the last level a user entered (previous
workout).
Enter Weight: You will then be prompted in the alphanumeric display to
“ENTRWEIGHT (lbs. or kgs.)”. Select the appropriate weight by using the
UP or DOWN buttons and then press ENTER to confirm your selection.
Start: You will then be prompted in the alphanumeric display to “PRESS
START”. “CALORIE GOAL” will display confirming your selection. You can
now begin exercising!
Time will begin counting up and Calories will begin counting down from
your preset Calorie Goal value until the display reaches 0. When you have
reached your Calorie Goal the computer will display “GREAT JOB”, then
“YOUR RESULTS”. The display will show a summary of your workout:
Total Time, Total Distance, Average Speed, Average Watts, Average Pulse,
and Total Calories.
27
OPERATION
Changing Levels: You can increase or decrease the resistance level by
pressing the UP or DOWN buttons at any time.
To STOP or PAUSE the program: Press the START / PAUSE button to
pause your workout. The display will show “PRESS RESULT OR PRESS
START”. Then if you press the RESULTS button the computer will show
your workout results and end the program, or if you press START / PAUSE
the computer will resume the program where you left off.
n Console Operation – “BMI” (Body Mass Index)
BMI is a useful tool that shows the relationship between weight and height
that is associated with body fat and health risk.
Select Program: Press any button to power up the console and “ENTER
PROGRAM” appears in the alphanumeric display. To access BMI, scroll
through the display by using the UP or DOWN buttons until you reach
“BMI” then press ENTER.
Enter Weight: You will then be prompted in the alphanumeric display to
“ENTRWEIGHT (lbs. or kgs)”. Select the appropriate weight by using the
UP or DOWN buttons and then press ENTER to confirm your selection.
Enter Height: You will then be prompted in the alphanumeric display to
“ENTRHEIGHT (in. or cent.)”. Select the appropriate height by using the
UP or DOWN buttons and then press ENTER to confirm your selection.
The computer will calculate and display your Body Mass Index.
Then the Ideal BMI will display: 18.5 to 24.9
Then your ideal weight will display.
***Please note: The BMI program is a special program that requires certain
specific input so certain buttons become inoperative while in the BMI
program. The following buttons only work during the set-up phase of the
program and become inoperative after you start the program:
START / PAUSE button
ENTER button
UP or DOWN buttons
RESULTS button
RECOVERY button
CONSULT YOUR PHYSICIAN FOR MORE INFORMATION ABOUT BMI
AND THE WEIGHT THAT IS APPROPRIATE FOR YOU.
28
n Moving your Elliptical Trainer
To move the elliptical trainer, carefully
but securely lift the rear end of the elliptical trainer and slowly steer the elliptical
trainer to the desired location (Fig A). Be
gentle while moving the unit as any sharp
impact directly or indirectly to the computer can affect computer operation.
MAINTENANCE
MAINTENANCE OF YOUR SCHWINN®
Elliptical trainer
Fig. A
n Leveling your Elliptical Trainer
The elliptical trainer can be leveled to
compensate for uneven surfaces. To level
the 431, raise or lower the two leveling
bolts located on the underside of the rear
stabilizer by screwing them in or out as needed.
n Maintenance
Disconnect power supply before maintaining or servicing the elliptical trainer.
Use a damp cloth to wipe your elliptical trainer and computer free of sweat.
Inspect the elliptical trainer before each use. Replace all parts at the first
sign of wear or damage. Call your authorized Schwinn® Fitness products
distributor if you have any questions on the proper use or maintenance of this
equipment or contact Nautilus Customer Service at 1-800-NAUTILUS (6288458).
The safety level provided by the design of this equipment can only be
maintained when the equipment is regularly examined for damage and
wear. Inoperable components should be replaced immediately or the
equipment be put out of use until it is repaired. Only Nautilus-trained or
Nautilus-authorized personnel should carry out extensions, readjustments,
modifications, or repairs.
Daily: Before each use inspect for loose, broken, damaged or worn parts.
Do not use if found in this condition; repair or replace.
Weekly: Check for smooth rear roller operation. Wipe any dust, dirt, or
grime from the surfaces.
Monthly: Check all bolts and screws, and tighten as necessary.
IMPORTANT: To avoid damaging the finish on your elliptical trainer and
computer, never use a petroleum-based solvent when cleaning. Avoid getting
excessive moisture on the computer.
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FITNESS GUIDE
FITNESS GUIDELINES
n Exercise and Health
It is not a secret that lack of exercise is increasingly becoming a major health issue.
Obesity is on the rise, and being overweight can contribute to an increased risk in heart
attack, diabetes, high blood pressure and other life threatening illnesses.
Most people do not get enough activity during the day to make up for the time they
spend at their desks, driving their cars or sitting in front of their televisions. We have
learned that exercising is not simply something we must do to look good and have a
great body. Exercise is a requirement for health, and overall wellness, not to mention
it can help you feel great!
The good news is that we are seeing more and more research that indicates we don’t
have to work out intensely to see the benefits. Sure, it is great if you can work out
for 30-40 minutes at a time, five days a week. But it is not essential. Shorter bouts of
exercise can have a great effect (especially if you are just starting out), and a little bit of
exercise at a time is much better than none at all.
And what is really exciting is that research indicates that whether you are young or
old, people who work out at light to moderate intensities may have an easier time sticking
to their exercise programs than those people who work out harder and more often.
So, you do not need to be an athlete or a fitness ”die-hard” to benefit from exercise…
you just need to get started, work out at levels that are comfortable and enjoyable to
you and stick with it!
n Your New Home Fitness Program
There are many great reasons why home exercise equipment has increased in
popularity over the years, but topping the list is convenience. For any fitness program to
be successful, it must be something you will stick to on a regular basis. With home
exercise equipment, you can roll out of bed, put on a pair of sweats and start working
out while the coffee is brewing. No getting in the car and having to drive to the health
club. No standing in line waiting for the equipment to become available.
And there is the comfort and safety factor. Who wants to walk or run outside when
it is dark or is raining? Or try to ride an elliptical in the middle of heavy traffic? With
your home exercise equipment, you can exercise in the comfort and security of your
air-conditioned home.
Privacy and cleanliness are also important. Now you can exercise without feeling
rushed or that anyone is looking at you (which is great if you are embarrassed about
carrying around a few extra pounds). No more sharing sweaty equipment, or wondering
if you will catch athlete’s foot in the health club shower.
The biggest advantage, however, may simply be the time factor. With work schedules
ever-changing and busy family obligations, a home gym offers the benefit of being
able to work out when it is most convenient for you. No classes to time your schedule
around, or peak times to avoid. This is especially convenient if you have children at
home.
It couldn’t be easier!
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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?
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FITNESS GUIDE
Components of Fitness
Over the past 25 years, many people have focused on walking, running, cycling,
swimming and other types of aerobic activity as their only means of exercise.
However, we have learned that two other components of fitness are just as
important. These other two components are muscle strength and flexibility.
So in addition to having a strong heart and lungs, we also need to be able to
pick up a full bag of groceries and tie our shoes without having to sit down.
When developing your home fitness program, it is only appropriate that you
develop all three components in order to achieve balanced overall fitness.
Let’s take a look at all three components:
Cardiovascular fitness is training the heart and lungs to be stronger and
deliver more oxygen throughout your body with less effort. It can help reduce
the risk of heart disease, and help you manage your weight. It is the cornerstone
of fitness, and can be achieved in many ways such as walking or running on
the treadmill or outdoors, climbing stairs, cycling, or using a StairMaster® or
swimming in the pool or ocean.
For many years, it was suggested that moderate level cardiovascular activity
(activities that make you sweat and breathe and a moderate pace) should be
done 3 – 4 days a week for 15 – 45 minutes at a time. It is now recommended that
you attempt to do some cardiovascular activity EVERY day, if possible.
The good news is that the cardiovascular activity does not need to be
moderately intensive everyday, nor does it need to be sustained for 15 – 45
minutes at a time.
So while it is ideal to challenge your heart and lungs by doing something like
a strong power walk every other day for 15 – 45 minutes, it is more important
to make sure you do at least a little bit of cardiovascular activity every day,
even if you don’t do it for very long or very intensely.
For example, you might try using your Schwinn® elliptical trainer for a scheduled, moderate level workout for 20 – 30 minutes on Monday, Wednesday,
Friday and Sunday (see the intensity monitoring section for further details
on how hard to workout). On the other days, you might try going for a leisurely stroll 10 minutes in the morning and in the evening (or whenever you
can fit it in).
Whatever you do, just make sure you get your body moving, and your heart
and lungs pumping for some period of time every day.
Muscular Strength is training your muscles to remain strong using resistance
such as dumbbells, elastic tubing or your body weight. In the past decade,
we have learned that building or maintaining muscular strength is extremely
important for a balanced fitness program. And it is especially important as we
get older.
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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 SelectTech® dumbbells, which provide you a wide variety of weight options in a revolutionary all-in-one dumbbell. You can use elastic tubing, or simply do body weight exercises such as push-ups or lunges.
Flexibility is being able to bend, reach, twist and turn with comfort and ease
as we perform daily tasks, play or exercise. It is perhaps the most ignored
component of fitness, but certainly the easiest one to incorporate into our
daily lives because it can be done anywhere and almost at any time.
To maintain your flexibility, you simply need to stretch. This could be as simple as
reaching for your toes, or reaching overhead when you wake up in the morning. Or maybe you enjoy it so much that you would be interested in trying the
Nautilus® yoga workout video. You can even incorporate stretching into your
strength training workouts by stretching the muscles you have used immediately after you have completed your exercise set.
Like cardiovascular training, it is recommended that you stretch every day.
However, you do not need to create a formalized program. You can simply
make sure that you stretch your major muscle groups throughout the day.
Make sure you include your thighs, calves, hamstrings, back, chest, neck and
shoulders.
Do what feels good, but also remember to mix it up. Don’t just do traditional
“reach and hold” stretches. Also, try gently moving through a range of motion
that is comfortable to you. For example, you don’t have to stretch your neck
simply by pulling on your head with your hand. You can also just rotate the
neck slowly around and look side to side.
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FITNESS GUIDE
Nutrition
Of course, every good health and fitness program will also include a good
nutrition component. Good nutrition is likely the most important factor in
maintaining ideal body weight and managing weight loss.
There are a variety of schools of thought regarding which nutrition program,
diet or eating plan is best. While we do not promote or endorse any particular
one, here are some things to consider that will help you get on the road to a
healthy diet:
Understand Caloric Balance. How many Calories you intake, and how
many Calories you burn off will determine whether you will gain or lose
weight day to day. It is impossible to achieve weight loss without some sort
of “Caloric deficit” that can be obtained through cutting Calories, or burning off more than you take in. The wisest approach is to do a little of both
– cutting Calories and exercising. It is the only proven long-term weight
management program that is successful. You should ensure that you are
consuming at least 1,200 Calories per day total. A total weight loss of no
more than 2 lbs. per week is recommended for long-term weight management.
Eat a variety of foods. Regardless of your eating plan, you should be sure
to include a variety of foods in your diet, maximizing your intake of fruits and
vegetables whenever possible. Colorful meals and snacks that are divided
amongst the 4 food groups will ensure that you obtain the nutrients needed
for your body to function at optimal levels. Any diet that focuses on just one
food group source or processed foods can be unhealthy in the long run, and
should be avoided. Don’t focus too much on any particular meal or snack,
but rather on your overall intake of a variety of different foods during any
given day.
Drink water. Our bodies are made up of over 70% water, and most of us
don’t drink enough. Carry water with you everywhere you go, and drink as
often as you can. This helps the body function at optimum levels, and can
significantly help with weight management.
Eat more often and be mindful of your portions. Research has shown
that it can be helpful to eat smaller meals more often versus 3 larger meals
a day if you are looking to promote healthy weight maintenance or weight
loss. And we have discovered that many portions we eat are much larger
than necessary, and can be laden with Calories. So, try snacking more and
not eating so many large meals, and share your snacks or food with others
(or break your portions in half) to help manage your Caloric intake.
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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
1
Easy
Warm-up
Cool-down
2
Challenging, but comfortable
Steady endurance pace
3
Challenging, and slightly uncomfortable
Race pace
Borderline out of breath
4
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.
35
FITNESS GUIDE
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
shown the best way to do this is not to establish heart rate numbers based
upon age, but rather based upon how you feel.
The following chart will allow you to log your heart rate numbers based upon
how you feel when working out. Simply log the heart rate numbers you find
when you feel you are working at each of the specific intensities.
A. Zone
Description
Your Heart Rate
Approximate
Percentage of
Maximum Heart
Rate
1
Easy
Insert the heart
50%-65%
Warm-Up
rate you get when you
Cool-down
are working in Zone 1
2
Challenging, but
Insert the heart
65%-75%
comfortable
rate you get when you
Steady endurance
are working in Zone 2
pace
3
4
Challenging and
uncomfortable
Race pace
Insert the heart rate
75%-85%
you get when you are
working in Zone 3
Breathless
Insert the heart rate
85%-95%
Not maximum,
you get when you are
but winded
working in Zone 4
Can’t keep the pace
for very long
As you get in better shape, the heart rate number you obtain for each zone
will get higher and higher, which means your heart is able to handle higher
intensities. Or you may find that your numbers don’t change, but you are
able to stay in Zone 3 and Zone 4 longer than you used to.
Don’t get too attached to any specific number or target heart rate. If you
train properly, you will notice numbers that used to be difficult have now
become easier. You will also notice that if you are sick or over-tired, you may
find that numbers that usually feel fairly easy are one day much harder, and
it is a good sign to take a break. If you notice that numbers that are usually
very challenging are one day fairly easy, then it is a good time to push yourself.
Listening to your body, and using your heart rate numbers (when available) will
enable you to keep track of your intensity and see your progress as you train.
36
FITNESS GUIDE
Beating the dropout odds
The Surgeon General’s Report on Physical Activity and Health summarizes a
few main points:
1.
2.
3.
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
important to focus on other benefits so that you will remain motivated.
Thrive on the energy that exercise gives you. Watch your health risks scores
go down. Pay attention to how much easier everyday activity is. Notice how
much better you are sleeping. These kind of additional benefits will continue to
keep you motivated if you make them just as important to you as weight loss.
Additionally, try not to view exercise as punishment. Look at it as an investment in your health. If you don’t feel motivated to workout one day, think of
something that is appealing to you that is active, and change your workout.
Try not to let your workout become routine or mundane, and always remember that some exercise is better than none at all. So, if you feel you are not
motivated to continue, stop your workout early, or skip a day. It just might
be the thing you need to get you excited about your next workout.
Possibly the most important thing is to keep progressing your exercise program
slowly. Big increases in time or intensity can set you up for injury, and cause
you to drop out. Unless you are a world-class athlete, there is no reason to
workout at world-class levels. Remember to give yourself some days off and
get proper rest.
Finally, try to anticipate lapses. If you are traveling, or your schedule is
becoming busier, and you are fearful you may get off track, try planning
ahead. For example, book a hotel that has a workout facility or change up
37
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.
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.
Cross-Training for Dummies by Tony Ryan and Martica Heaner, For Dummies
Publisher.
38
WORKOUT LOG
Schwinn® Elliptical trainer Workout Log
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 elliptical trainer, 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:
Total
Total
Total
Date
Time
Time
Calories Calories Distance Distance
Jan. 1
20:00
20:00
100
100
5
5
Jan. 2
21:00
41:00
150
250
6.5
11.5
39
WARRANTY
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
Nautilus, Inc. ("Nautilus") will void any warranty coverage set forth by Schwinn® Fitness warranty
policies and procedures.
TIME PERIOD
Residential Environment:
15 years – frame
2 year – mechanical parts
1 year – electronics
90 days – 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. Nautilus, Inc. shall in no event be
liable for incidental or consequential losses, damages or expenses in connection with its exercise
products. Nautilus's liability hereunder is expressly limited to the replacement of goods not complying with this warranty or, at Nautilus’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 Nautilus 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. Nautilus will have the option to repair or replace any exercise product(s), which require warranty
service.
2. Nautilus will replace any equipment frame that is structurally defective with a new frame or
replace the unit with a unit of equal value. Nautilus, Inc. is not responsible for labor charges in
replacing defective frames.
3. In the event a product cannot be repaired, Nautilus will apply a limited credit reimbursement
toward another Schwinn® exercise product of equal or greater value.
4. Nautilus 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 Nautilus,
Nautilus 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:
Nautilus, Inc.
16400 SE Nautilus Drive
Vancouver, Washington, USA 98683
Or call 1-800-NAUTILUS (628-8458) for assistance or questions.
40
CONTACT INFORMATION
IMPORTANT CONTACT NUMBERS
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.
Please record the following information for future reference.
Serial Number
Date of Purchase
For technical assistance and a list of distributors in your area, please call or
fax one of the following numbers.
WORLDWIDE CUSTOMER SERVICE:
• NORTH AMERICA OFFICE
Nautilus, Inc.
World Headquarters
16400 S.E. Nautilus Drive
Vancouver, Washington, USA 98683
Phone: 800-NAUTILUS (628-8458)
Email: cstech@nautilus.com
Fax: 877-686-6466
INTERNATIONAL CUSTOMER SERVICE:
• international Office
Nautilus International S.A.
Rue Jean Prouvé 6
1762 Givisiez / Switzerland
Tel: + 41-26-460-77-77
Fax: + 41-26-460-77-70
Email: technics@nautilus.com
International Offices:
• Switzerland Office
Nautilus Switzerland S.A.
Tel: + 41-26-460-77-66
Fax: + 41-26-460-77-60
• ITALY OFFICE
Nautilus Italy s.r.l.
Tel: +39-051-664-6201
Fax: +39-051-664-7461
• United Kingdom OFFICE
Nautilus UK Ltd.
Tel: +44-1908-267-345
Fax: +44-1908-267-346
• china OFFICE
Nautilus Representative Office
Tel: +86-21-523-707-00
Fax: +86-21-523-707-09
41
©2007. Nautilus, Inc. All Rights Reserved. Nautilus and the Nautilius logo are either registered trademarks or trademarks of Nautilus, Inc.
Schwinn and the Schwinn Quality Seal are registered trademarks. Nautilus, Inc., World Headquarters, 16400 SE Nautilus Dr., Vancouver, WA 98683
Printed in China
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