Schwinn 431 Users Manual Swn_431_OM_RevA_051107

Schwinn-Schwinn-431-Elliptical-Owner-S-Manual schwinn-schwinn-431-elliptical-owner-s-manual

431 to the manual 0576cb59-0692-41f8-9d34-1a66d233de7d

2015-02-05

: Schwinn Schwinn-431-Users-Manual-358975 schwinn-431-users-manual-358975 schwinn pdf

Open the PDF directly: View PDF .
Page Count: 42

OWNER’S MANUAL

PN 001-7076 REV A (05/11/07)

ELLIPTICAL

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!

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

CONTENTS

IMPORTANT SAFETY INSTRUCTIONS

The following deﬁnition applies to the word “Warning” found throughout this

manual:

Indicates a potentially hazardous situation which, if

not avoided, could result in death or serious injury.

PRIOR TO USING THIS EQUIPMENT, OBSERVE THE FOLLOWING

WARNINGS:

7!2.).'

!44%.4)/.

$!.'%2

)--%$)!4%!#4)/.2%15)2%$

#!54)/.

1. Read and understand the complete Owner's Manual.

2. Read and understand all Warnings on this machine.

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 1-800-

864-1270 to obtain a new label.

Label:

SAFEGUARDS

Label 1

Location: Afﬁxed to the console mast just below the computer.

Serial Number (in this format) on under-

side (refer to the Contact Information

section for recording)

SAFEGUARDS

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

Other features:

n The Schwinn® BioGlide™ Elliptical path offers biome-

chanically designed linkages to provide a comfortable

movement of the foot throughout the elliptical motion

n Multi-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 Schwinn® 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 Small 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

FEATURES

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 direc-

tions, simply slow the pedals down until they stop, and switch

directions.

n Resistance adjustment

Using the console, you have control over the levels of resis-

tance integrated into your workout. Typically, lower resistance lev-

els enable you to move at a faster pace, placing increased demand

on your cardiovascular system. Higher resistance levels will typi-

cally 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.

HOw TO USE THE SCHwINN® ELLIPTICAL TRAINER

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 func-

tions provided by this

computer. Keep this

manual accessible for

future reference, as

you will want to exper-

iment with the various

functions while you

become familiar with

the elliptical.

Computer Console

Design

Before we discuss

using the specific func-

tions of the computer,

let’s get familiar with

the display, the differ-

ent features, and vari-

ous buttons located on

the console.

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 dis-

play on the right. The highest value displayed is the resistance level you are

working out in.

In addition, you will notice that there are 12 columns of these “bricks” lined

up horizontally across the bottom of the center of the display. Each Profile

Program is 50 columns or “intervals” long so each of these columns or

“intervals” represents one fiftieth of your workout time. For example, if you

enter a workout time of 25 minutes, each column or “interval” time will last

a duration of 30 seconds. Since the display shows the first 12 columns of

your workout program, as you progress through the workout, the program

will scroll to the left. The flashing “bricks” on the leftmost column let you

know where you are in your workout and other columns to the right show

the upcoming course profile.

The Manual, Heart Rate Control, Custom and Time Trial programs will 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.

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 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.

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.

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 pro-

gram easier or more challenging.

10 Profile programs:

The computer offers a variety of fun and exciting profile programs to keep you

motivated and on track to achieving your fitness goals:

Profile Program 1 Ride in the Park

Profile Program 2 Rolling Hills

Profile Program 3 Plateau

Profile Program 4 Speed Intervals

Profile Program 5 Strength Intervals

Profile Program 6 Pyramid Intervals

Profile Program 7 Ramp Interval 1

Profile Program 8 Ramp Interval 2

Profile Program 9 Pikes Peak

Profile Program 10 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 handle-

bars 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 cardio-

vascular 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.***

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 indi-

vidually 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 val-

ues 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 dur-

ing 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 fit-

ness 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.)

OPERATION

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 num-

ber 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:

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 oth-

ers who have a muscular build. It may also underestimate body fat in older per-

sons 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

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, per-

form the following steps:

To STOP or PAUSE the program: Press the START / PAUSE button to

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 par-

ticular age and condition. If you have any pain or tightness in your

chest, an irregular heart beat, shortness of breath, feel faint or have

any discomfort while you exercise, STOP! Consult your physician before

continuing.

B. Pulse rate — The pulse rate will be displayed after the system has

detected 4 stable pulse signals. Pulse rate is then updated after

receiving every two signals.

***Please Note: If your heart rate goes above 199, the “1” will

flash. So a heart rate of 224 will be displayed as 124, and the 1

will be flashing***

C. Pulse rate readout — While the grip heart rate feature is a quick

and convenient way to check your heart rate, it is generally not as

accurate as a wireless transmitter belt and is subject to occasional

OPERATION

mis-readings and interference. You may, from time to time find inconsisten-

cies with the heart rate display on your display console. There are many

external factors that can affect the heart rate display. Some factors that influ-

ence 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, comput-

ers, 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. Resistance Control — 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. Sleep Mode — The console will enter a “Sleep” mode and the sys-

tem 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

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 press-

ing 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 selec-

tion. The default resistance level will be the last level a user entered (pre-

vious 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 but-

tons 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 selec-

tion.

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!

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.

OPERATION

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

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

trol 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!

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 adjust-

ing 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 mes-

sage “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 but-

tons 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.

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”.

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

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 exer-

cise 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.

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.

OPERATION

MAINTENANCE OF YOUR SCHwINN®

ELLIPTICAL TRAINER

n Moving your Elliptical Trainer

To move the elliptical trainer, carefully

but securely lift the rear end of the ellipti-

cal 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 com-

puter can affect computer operation.

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 (628-

8458).

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.

Fig. A

MAINTENANCE

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!

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 pro-

gram 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?

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 sched-

uled, 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 lei-

surely 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.

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 vari-

ety of weight options in a revolutionary all-in-one dumbbell. You can use elas-

tic 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 morn-

ing. 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 immedi-

ately 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.

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 burn-

ing 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.

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 impor-

tant 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:

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.

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

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.

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 your-

self.

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.

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 Challenging and Insert the heart rate 75%-85%

uncomfortable you get when you are

Race pace working in Zone 3

4 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

FITNESS GUIDE

BEATING THE DROPOUT ODDS

The Surgeon General’s Report on Physical Activity and Health summarizes a

few main points:

1. Regular physical activity offers substantial improvements in health

and well-being for a majority of Americans.

2. If you exercise regularly, you’ll reduce your risk of heart attack,

cancer, diabetes, high blood pressure, osteoporosis and even the

common cold.

3. Regular exercise, regardless of the intensity, can help you control

stress, sleep problems and depression.

The benefits of exercise and activity are AMAZING! And yet, only 22 percent

of Americans engage in exercise for 20 minutes a day. And even among indi-

viduals 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 invest-

ment 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 remem-

ber 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

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 pro-

gram. 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!

Schwinn 431 Users Manual Swn_431_OM_RevA_051107

Schwinn-Schwinn-431-Elliptical-Owner-S-Manual schwinn-schwinn-431-elliptical-owner-s-manual

431 to the manual 0576cb59-0692-41f8-9d34-1a66d233de7d

Navigation menu

Versions of this User Manual:

Views

Navigation