Schwinn Windrigger Rowing Machine Owners Manual 9805017 OM
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Schwinn Windrigger Rowing Machine Owner’s Manual SCH_Windrigger_OM_web Troubleshoot Schwinn Windrigger Rowing Machine |
2015-05-15
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FEATURES AND BENEFITS Two-position Rail Incline position places more demand on abdominal and hamstring muscles The urethane foam seat is ergonomically designed for rowing. Cast urethane seat rollers with sealed bearings provide a smooth ride On-Board Computer Obtain immediate feedback regarding your fitness progress - Featuring the Regatta Mode with Real Racing™ capabilities Durable Handle Steel tube with high density urethane grips provides durability and comfort Patented Fanwheel Technology Delivers greater resistance and more body cooling air the harder you work Two Stage Drive Efficient belt-to-belt drive uses a one-way clutch with roller bearings for a smooth stroke Adjustable Computer Head Adjustable computer head gives user a choice of various position placements for optimum viewing Foot Pads Large, stable foot platforms accommodate a wide range of shoe sizes for a comfortable fit Serial Number Located on underside of right foot pad These products are intended for residential and commercial use. FEATURES Ergonomic Seat INTRODUCTION CONGRATULATIONS! TABLE OF CONTENTS ® Thank you for making the Schwinn Airdyne Windrigger ® rower Operation ........................................................................................................4 a part of your exercise and fitness activities. For years to come, How to use the Airdyne Windrigger rower .......................................4 you’ll be able to rely on Schwinn craftsmanship and durability How to use the Airdyne Windrigger computer ................................6 as you pursue your personal fitness goals. The Windrigger rower should enable you to shape and monitor your workouts to: ▲ Increase your energy level ▲ Increase cardiovascular and aerobic fitness ▲ Increase upper and lower body muscle strength Maintenance ...................................................................................................8 Moving your Airdyne Windrigger rower.............................................8 Installing new computer batteries......................................................8 Maintenance.............................................................................................8 Guidelines – General Fitness and Exercise by Edmund R. Burke, Ph.D .........................................................................9 Getting the most out of your home fitness program.....................9 The Stanford home exercise study......................................................9 Home fitness planning worksheet .....................................................10 ▼ Decrease your overall percentage of body fat Whether you are just getting started in an exercise program or are already in good shape, the Windrigger rower is designed to be an efficient, easy and fun way to achieve an enhanced level of fitness. You can exercise your way to a slimmer and healthier body. The on-board digital computer enables you to Balance fitness........................................................................................11 Muscular strength..................................................................................12 Cardiovascular strength .......................................................................12 Training effect.........................................................................................12 Flexibility..................................................................................................13 Exercise and body composition..........................................................13 A balanced workout...............................................................................14 accurately monitor your progress by tracking time, distance, Warm up...................................................................................................14 watts, calories, strokes/minute, and speed. In addition, the Aerobic/strength exercise ...................................................................14 Windrigger computer features the Regatta program with Real Cool down ...............................................................................................15 Racing™ simulation capabilities. How to determine your maximum heart rate .................................15 Target heart rate training zones.........................................................15 This Owner’s Manual contains all the information you need to operate and enjoy your Airdyne Windrigger rower. Also includ- Beating the dropout odds: Jump start your fitness program......16 Summary of Surgeon's General Report on ed are general fitness guidelines. Please read this Owner’s physical activity and health..................................................................16 Manual in its entirety before getting onto the Windrigger Make exercise a habit ............................................................................17 rower and working out. So let’s get started. It's never too late for fitness ...............................................................18 Suggested readings...............................................................................18 Take your time and have fun! Schwinn Cycling & Fitness Inc. Limited Warranty ...........................19 F I T N E S S S A F E G U A R D S Before starting any exercise program, consult with your physician or health professional. He or she can help establish the exercise frequency, intensity (target heart rate zone) and time appropriate for your particular age and condition. If you have any pain or tightness in your chest, an irregular heartbeat, shortness of breath, feel faint or have any discomfort while you exercise, STOP! Consult your physician before continuing. 2 3 ® ® HOW TO USE THE AIRDYNE WINDRIGGER ROWER FIG.4 OPERATION Proper foot positioning and stability ensure maximum exercise efficiency and comfort, while helping to reduce the risk of injury. 2. Programming your current elevation into the computer 1. Sit on the seat facing the fanwheel. Place feet in foot pads, before beginning your workout will ensure a more accurate heels against the back of the pads, and strap feet securely in power (WATTS) reading. First set the computer to measure distance in METERS or FEET. Press the (+) and Regatta buttons place (Fig. 1). FIG.1 at the same time. (Please note: On models built in 1996, please press (+) and enter buttons at the same time). METERS and FEET ■ Body position The rowing stroke is comprised of a starting position and two blended movements – The Catch, the will toggle every second. Use the ENTER button to select the FIG.5 Drive and the Recovery. Using a proper rowing tech- desired measurement. You will then be prompted to enter your ELEVATION. Change the displayed setting by using the (+) or (–) nique and allowing your legs, arms and shoulders to keys and press ENTER to set your selection. do the work, will maximize your workout and help reduce the risk of injury. 3. You will be prompted to select a program mode (MANUAL, The Catch: INTERVAL, PYRAMID or REGATTA). Press one of the four program 1. Begin by leaning toward the fanwheel, and buttons (Fig. 5). moving forward on the rower, drawing your knees FIG.2 to your chest. 4. You will be prompted to enter your ability LEVEL (not 2. Grab the handle with both hands, palms down. required if you select MANUAL mode). Use the (+) and (–) keys Keep your arms straight and head up (Fig. 2). to make your selection, then press ENTER. ■ Standard workout The Drive: 1. Exhaling through the movement, push against the foot pads and straighten legs. 2. As legs are extended, lean back slightly, being 5. Depending on which program you choose, you will be prompted to select TIME or DISTANCE. Use the (+) and (–) keys to make your selection, then press ENTER and begin your workout. careful not to hyper-extend, and draw the handle to your abdomen using the arms and shoulders, not the back (Fig. 3). The Recovery: 3. Extend the arms and push forward with palms and wrists. Then swing the body forward at the hips back to the Catch position. This eliminates FIG.3 interference between the hands and knees in the motion forward. The body should never come to a complete stop through the rowing motion and all movements should be fluid and integrated. ■ Incline workout To position your Windrigger rower in an incline position, release the pull-pin lock on the rear rail, rotating the rear rail forward toward the fanwheel. Utilizing the standard rowing exercise in this position places more demand on the hamstrings and abdominals (Fig. 4). IMPORTANT: When returning the rower to standard position, lock rear rail securely in place before sitting on the rower. Caution: Using this rower in positions not described in this manual may result in injury or 4 ■ Getting Started 1. To activate the computer, begin by pressing any key. ■ Foot positioning/strap adjustment serious health problems. F I T N E S S S A F E G U A R D S Failure to follow any of these safeguards may result in injury or serious health problems. • Do not place fingers or any other objects into moving parts of the exercise equipment. • Keep children and pets away from the Windrigger rower. A child’s curiosity may result in injury. Do not allow children to use the Windrigger rower. The machine is designed and intended for adults, not children. • Never stand on the seat or place fingers in or near seat track. • Be sure to be seated squarely on the Windrigger seat before beginning your workout. • Always return handle to the handle rest slowly. • Warn bystanders to keep a safe distance. Do not allow anyone to touch the rower while it is in operation. CAUTION! DISMOUNT THE WINDRIGGER ROWER ONLY AFTER THE SEAT IS AT A COMPLETE STOP. 5 HOW TO USE THE AIRDYNE WINDRIGGER ROWER COMPUTER ® ® OPERATION FIG.7 tions. When the SCAN mode is on, the computer will continuously scan through WATTS, CALORIES and STROKES/MINUTE. To fix any one display, use the SCAN button to toggle to and select the preferred feedback display and then turn the SCAN function off. TARGET SPEED and ACTUAL SPEED will always be visible on the display. FIG.8 The Windrigger computer keeps track of the following functions: ■ Meters — In the Regatta mode, METERS TO GO toggles to (+) or (–) METERS to reflect your standing in the race (Fig. 8). ■ Time — In the Manual mode, TIME is measured as a count up and stops only when rowing is paused for 3 or more seconds. In the Pyramid and Interval modes, TIME counts down. In the Regatta mode, time elapsed is reported at the end of every race. FIG.6 FIG.9 The on-board computer features multi-feedback functions and easy-to-read LCD to keep track of your workout performance and progress (Fig 6). By taking a few moments to fully understand the computer operation and functions, you will get more pleasure, motivation and value from your Windrigger rower workouts. It’s really very easy. FIG.10 Entering the correct elevation will enable the most accurate ■ Target Speed — In all modes except Manual, TARGET SPEED is determined by course and level selected. In the Regatta mode, the TARGET SPEED reflects that of your race opponent and is unique in every new race (Fig. 9). ■ Actual Speed — ACTUAL SPEED reflects the METERS per second you are accomplishing during your workout (Fig. 10). Your goal should be to match your ACTUAL SPEED with the computer TARGET SPEED. ■ Scan — The SCAN button will allow you to either scan continuously through the WATTS, CALORIES and STROKE/MINUTE functions or select only one at a time in the display (Fig. 11). display of power (WATTS). Review the Getting Started sequence described on Page 5. You will select either MANUAL mode or one of three other programs - INTERVAL, PYRAMID, or REGATTA. ☞ If you choose the REGATTA program, you will experience Real ■ Watts — The WATTS feedback function displays actual power produced by the fanwheel. Racing action and face a different opponent every time you FIG.11 P R E S S T H E S C A N B U T T O N race. During the race, the computer will display race statistics ☞ and a running graphic profile of your race progress (Fig. 7). ■ Calories — The CALORIES feedback function displays the P R E S S T H E S C A N B U T T O N approximate calories burned during your workout (Fig. 12). In the INTERVAL and PYRAMID programs, the workout is comprised of 20 columns of boats, each representing an equal ☞ time block. For each workout you will pre-set TIME and the ■ Strokes/Minute — The STROKES/MINUTE feedback function progress through your exercise. An abbreviated course will be shown and you will always be rowing in the left most column, with the right hand columns reflecting the upcoming course profile. The computer will gauge ACTUAL versus TARGET rowing speed. If you select the MANUAL mode, the TIME will simply count up from 00:00 and the computer will display WATTS, TIME will automatically show workout results. P R E S S T H E S C A N B U T T O N displays your stroke rate. computer will display a countdown for each column as you and METERS. When the fanwheel stops for 3 seconds, the display 6 The rower computer keeps track of a variety of feedback func- FIG.12 ■ Results — At the conclusion of your race or workout, the computer will display a RESULT icon and summarize your workout. Based on your program mode, the METERS function, TIME elapsed, and LEVEL selected will scan through in the upper left window in the display (Fig. 8). The lower left window will scan through AVERAGE WATTS, CALORIES (total burned), and AVERAGE STROKES/MINUTE (Fig. 12). Average TARGET and ACTUAL speeds will also be summarized (Figs. 9 and 10). If the summary reflects more than a 0.4 meters/second difference between ACTUAL and TARGET speeds, you should adjust your workout LEVEL prior to beginning a new exercise. 7 SCHWINN EXERCISE EQUIPMENT MANUAL AIRDYNE WINDRIGGER ROWER MAINTENANCE ® ® Edmund R. Burke, Ph.D. ■ Getting the Most Out of Your Home Fitness Program ■ Moving your Windrigger rower To move the Windrigger rower, carefully lift the rear end of the rower and steer it to another location. Be gentle while moving the unit as any sharp impact directly or indirectly to the computer can affect operation (Fig 13). ■ Installing new computer batteries Your Windrigger rower computer comes complete with fresh batteries already installed. Signs that battery power is low include fading LCD display and erratic function. To install new AA batteries, just pop open the battery door in the back of the computer (Fig. 14). FIG.14 ■ Maintenance Use a damp cloth to wipe your Windrigger rower and computer free of sweat. IMPORTANT: To avoid damaging the finish on your Windrigger rower and computer, never use a petroleum-based solvent when cleaning. Avoid getting excessive moisture on The three main reasons for the increased popularity of home fitness gyms and exercise are convenience, convenience and convenience. For any fitness program to be successful, it must be done on a regular, sustained basis. With equipment in your home, you can roll out of bed, put on a pair of sweats, and start working out while the coffee is brewing. For many, home workouts are easier to fit into their hectic schedules. No getting in the car and having to go to the health club. No standing in line to use the stair climber. Then there is the comfort and safety factor. Who wants to run outdoors during a raging blizzard. Or, who wants to ride a bike on busy city streets during rush hour in the heat of summer. It's much more comfortable to hop on your Schwinn home fitness equipment and exercise in the comfort and security of your air-conditioned room. Privacy and cleanliness are also important. Many feel intimidated in a gym, especially if they are carrying around a few extra pounds. At home you can exercise without feeling as if you are being rushed or that anyone is looking at you. No more lying down on a sweaty bench or wondering if you'll catch athlete's foot in the shower. Flexibility of time may be the biggest advantage. Work schedules vary for many people who work flex shifts or have a family that has different schedules. Parents with children soon discover that exercising at home turns out to be the only viable alternative if they want to stay fit. But parents and busy workers may not be the only ones who benefit from exercising at home. the computer. ■ The Stanford Home Exercise Study Recently, researchers at Stanford University School of Medicine, conducted a year long study of over 350 individuals to examine the effectiveness and compliance of a group of supervised home exercisers versus a group of individuals who reported for a group session at the university. The subject population included middle aged men and women and included fit individuals as well as individuals who were overweight and smoked. Individuals in both the high intensity (three 40-minute sessions per week on the treadmill at a 73 to 88 percent of max heart rate) and low intensity group (five 30-minute sessions at 60-71 percent of max heart rate) reported significantly greater adherence than those in the university group based program. Many at the beginning of the study thought that the university based group would have a greater compliance rate than the home based group, because of the camaraderie of the group and the instruction given by the instructors. But the study found the opposite to be true. The group program was just too inconvenient over the 12 month period for the subjects to justify the benefits. But the good news was that all three groups showed fitness improvements. With the individuals in the low intensity group achieving similar results as the high intensity group. Good news for those of you just starting out in a moderate exercise program. Perhaps most importantly, research has also shown that it's never too late to start exercising . . .and experiencing the benefits. Studies conducted at Tufts University, for instance, show that even people in their 90's can significantly increase their strength as a result of following a moderate, strength training program. Exercise is one of life's joys. It energizes–it gives you a sense of well-being and accomplishment and it keeps you healthy and fit. There is great pleasure in being able to set goals, accept your own challenges and push yourself to a better life of health and fitness. Once you have made the commitment to get started in a home fitness program, here are some suggestions that you may want consider to help you 8 GUIDELINES FIG.13 9 STEPS TO GETTING STARTED GUIDELINES get off on the right foot and stay motivated. Realize that any new habit is difficult to establish at first, but it can be done. Follow these steps and you'll be on your way to establishing and using your home fitness center for improved health and fitness. Enjoy the journey! 10 √ Get a physical exam. If you have been inactive for several years or new to an exercise program, be sure to consult with your family physician. Especially if you're over 35, have health problems or have a history of heart disease in your family. √ Begin planning for your home fitness center. Set aside a portion or a room in your house or apartment that is exclusively for fitness, and make sure that it is as comfortable as possible so you'll enjoy using it. If you like music or like to look outside while exercising, make sure these things are accessible. Do not force yourself to exercise in a part of the house that isn't comfortable, you will not feel motivated to exercise. √ Do you need a companion? If you prefer to exercise with someone, find a friend to train with who lives nearby. Encouraging your spouse or children to exercise with you is an excellent way to stay motivated and promote family unity. √ Make fitness a part of your daily lifestyle. Include it in your daily planner just as you would any other appointment. Keep the appointment; you'll be glad you did. √ Use affirmations. Affirmations will help you program your subconscious to accept new beliefs. They should be positive statements. "I am living a healthier lifestyle by exercising several times per week at home." Repeat your affirmations several times per week. ■ Home Fitness Planning Worksheet Target date to begin exercise program:_____________________ Individuals who will support me in my exercise program: Person #1_______________________ Person #2_______________________ Person #3_______________________ Individuals who can workout with me: Person #1_______________________ Person #2_______________________ Person #3_______________________ Over the last 25 years, ever since the introduction of Dr. Kenneth Cooper's book, Aerobics, many individuals have focused on walking, running, cycling, swimming, and other types of aerobic activity as their only means of exercise. Unfortunately, this has led to many of these same people neglecting other key components of fitness; such as strength training, flexibility and body composition. Many of us lack the strength to carry a full back of groceries, or the flexibility to pick up our shoes without bending at the knees. In addition, as we have aged, we have replaced muscle tissue with fat tissue. Continued work by Dr. Cooper at the Institute of Aerobics Research, is showing that in addition to the need to stress our cardiovascular system, that more attention needs to be placed on building stronger muscles and increasing joint flexibility. They are talking about the benefits of balanced fitness: regular physical activity that includes strength training and flexibility (stretching) in addition to aerobic conditioning. For many years, "fitness" has been solely a measure of cardiovascular (aerobic) endurance. And, while aerobic fitness is the cornerstone for health and quality of life, there are two other components that are nearly as important. When developing your home fitness program it is only appropriate that you develop all three components in order to achieve balanced fitness, and thus optimal health and quality of life. The three components are: — Muscle strength — Cardiovascular fitness — Flexibility Times of day I can exercise: Time #1________________________ ■ Balance Fitness Time #2________________________ Time #3________________________ Days of the week that are good for me to workout: Day #1_________________________ Day #2_________________________ Day #3_________________________ Activities I would like to experiment with: Activity #1 _____________________ Activity #2 _____________________ Activity #3 _____________________ Exercise goals I wish to accomplish: Goal #1_________________________ Goal #2_________________________ Goal #3_________________________ Many people considering beginning a balanced home fitness program still think "no pain, no gain." They usually think they have to cycle or lift weights until they are over-tired and their body aches. This idea of fitness is outdated. What they don't realize is that, in a short time using proper guidelines, the initial tiredness or soreness will be replaced by increased energy for work and recreation and an increased sense of well–being. Since 1978, the American College of Sports Medicine (ACSM) has had an influence on the medical and scientific communities with its position statement on "The Recommended Quantity and Quality of Exercise for Developing and Maintaining Fitness in Healthy Adults." For the first time since 1978 the ACSM has revised its recommendations on exercise for healthy adults. The new paper published in 1991 expands and revises advice on cardiovascular fitness and body composition, and now recommends that you add resistance training. This is new information to those of us who have only cycled, ran, swam, watched our body weight and controlled our diet to attempt to maintain fitness. Balanced fitness can do more to ensure a long, healthy life than just about anything else known to the medical community today. It's never too late to start a fitness program but ideally, you should build strong muscles, flexibility and a strong cardiovascular system early in life and enter the later years with your physical potential at its maximum. 11 IDENTIFYING YOUR BALANCED FITNESS GOALS ■ Muscular Strength ■ Cardiovascular Fitness The new statement, published in 1991, repeats the four recommendations on duration, intensity, frequency and various modes of aerobic activity, with slight changes. The duration is now 20 to 60 minutes, versus a minimum of 15 minutes in the past. Intensity of exercise can be determined by two methods. The first is the familiar use of target heart rate. The guidelines state that you should aim to work at 60 to 85 percent of your maximum heart rate (max HR = 220 - your age) or 50 to 85 percent of your maximal oxygen capacity (determined by doing a stress test on a bicycle ergometer or treadmill at a medical facility). Duration is dependent upon the intensity of the activity; for those who like to work at a lower intensity they should work out longer. Low to moderate intensity cycling, stepping, walking, or cross-country skiing is best for most adults, because higher intensity workouts can lead to increased risk of injury and it is easier to adhere to the exercise routine. Beginners can achieve a significant training effect from low intensity workouts. If you're already fit and want to improve, gradually increase your intensity. The type of activity, once again, should include anything that uses large muscle groups, and is rhythmical and aerobic in nature, such as cycling or running. Other activities could include stair climbing, cross-country skiing, walking, etc. These activities need to be carried out three to five days per week. ■ Training Effect Duration, intensity and frequency of training stimulate the aerobic training effect. Any training done below the ACSM guidelines will not be sufficient enough to give you the aerobic training effect. If you are exercising more than the recommendations, it will not significantly increase the aerobic training effect, though athletes training for competition need to exercise more to be competitive. It is important to remember not to over do it; your body needs adequate recovery from a hard workout. In general, endurance training for fewer than two days per week at less than 60 percent of maximal heart rate, for fewer than 20 minutes per day, and without a well-rounded resistance and flexibility program is inadequate for developing and maintaining fitness in healthy adults. It is just that simple. 12 Keep in mind that the ACSM recommendations are guidelines for the average person, not a champion athlete training for the Olympic Games. An appropriate warm-up and cool-down, which would also include flexibility exercises, is also recommended. While many of you will need to train with more mileage and at a greater intensity to race competitively, the important factor to remember for most people is that if they follow the ACSM guidelines of physical activity they will attain increased physical and health benefits at the lowest risk. Below is a table outlining the guidelines (Table 1.1). The ACSM guidelines, if followed, can result in permanent lifestyle changes for most individuals. The good news is that, with the right approach, exercising at home can and should be pleasant. You can combine strength training, aerobic exercise and flexibility activities that you enjoy and gain valuable health benefits. Strength Training Aerobic Exercise Stretching Frequency Intensity 2 to 3 times/week 8-12 reps 3 to 6 times/week max HR Stretch Time Type 20-40 minutes 10 exercises 3 to 5 times/week 60-90% of "easy" feeling until fatigue 20-60 minutes any rhythmical activity 10 minutes 10 stretches ■ Flexibility To be in total balance it is important to be flexible. While not part of the ACSM guidelines, flexibility is important for you to perform tasks that require reaching, twisting and turning your body. Hip flexibility, for example, is important to preventing lower back pain. ■ Exercise and Body Composition Body composition is an important component of health-related fitness. Good body composition results from aerobic activity, strength training and proper diet. Your everyday caloric balance will determine whether you will gain or lose weight from day-to-day. Caloric balance refers to the difference between the calories you take in from food eaten and caloric expenditure or the amount of energy you put out in daily activities, work or exercise. Body weight is lost when caloric expenditure exceeds caloric intake or when caloric intake is less than caloric expenditure. It is a known physiological fact that one pound of fat is equal to 3500 calories of energy. Though it is predictable that shifts in caloric balance will be accompanied by changes in body weight, how your body loses weight varies on the various programs you may undertake to lose weight. For example, low calorie diets cause a substantial loss of water and lean body tissue, such as muscle. In contrast, an exerciseinduced negative caloric balance results in a weight loss of primarily fat stores. If you were to add a resistant training component to your program, you may also see a slight increase in weight due to a gain in muscle mass, while an aerobic based program usually results in a maintenance of muscle mass. While both approaches to weight loss are effective, aerobic activity is found to be very effective because metabolism stays sustained for longer periods of time and energy. Expenditure is greater with activities that use large muscle groups such as walking, cycling, cross-county skiing, etc. Follow these guidelines when engaging in a weight loss program that combines exercise and caloric restriction: • Ensure that you are consuming at least 1,200 calories per day in a balanced diet. You need to consume calories for everyday bodily, healthy functions. • You should not exceed more than a 500 to 1,000 calories per day negative caloric balance, combining both caloric restriction and exercise. This will result in a gradual weight loss, without a loss of lean body weight (muscle). You should not lose more than 2 pounds per week on a diet. GUIDELINES The new guidelines have added resistance training since the ACSM recognizes the increasing importance of maintaining strength as a health benefit as we get older. The rationale for the addition of strength training to the guidelines is a result of a ten year follow-up study on master runners (along with other studies). Those who continued to train aerobically without upper body exercise maintained their body's oxygen transporting capacity over the years, but lost about 4.5 pounds of lean body mass; those who included strength training in their program maintained their lean body mass along with their aerobic capacity after 10 years of aging. The guidelines also show where consistent resistance training helps maintain bone and muscle mass as we get older. For women, strength training (along with the aerobic work) may also protect against post menopausal bone loss and osteoporosis in their later years. The guidelines recommend that two strength training sessions per week should be added to your workout schedule. We recommend three sessions a week during the off-season and two sessions a week for maintenance during the in-season. The new ACSM guidelines recommend one set of eight to 12 repetitions of eight to 10 strength exercises of your major muscle groups per session as the minimum requirement. A complete detailed strength training program will be outlined in a later section of this book. If weights or other resistance training devices are not available, add calisthenics to your program. 13 GUIDELINES IDENTIFYING YOUR BALANCED FITNESS GOALS 14 • Include an exercise program that provides as least 300 calories or more of activity per day. This is best accomplished with exercise of low intensity and long duration. Many pieces of home fitness equipment give estimates of calories burned while exercising. Remember these are approximate calories burned, exact amounts will depend on type of exercise, your body size, intensity and duration. • Add resistance training to your program to add muscle mass. Muscle cells are more active than fat cells and will help you burn more calories per day. • Include use of behavior modification techniques to identify and eliminate bad diet and eating habits. You should strive to burn between 300 to 500 calories per exercise session and 1000 to 2000 calories per week in exercise. Remember that sustained aerobic activities that use large muscle group will cause the greatest energy expenditure. If overweight or obese, you may want to keep the intensity even lower than 60 percent of maximum heart rate to keep the risk of orthopedic injuries at a minimum. Nonweight-bearing activities such as stationary cycling may be considered for this group, or for those who suffer from orthopedic or arthritis problems. ■ A Balanced Workout All of your balanced home workouts should include three parts: – Warm-up IDENTIFYING YOUR BALANCED FITNESS GOALS models audible feedback) as to what your heart rate is while exercising, and allows you to stay within your selected target heart rate zone. In addition to aerobic exercise, the ACSM recommends that healthy adults perform a minimum of 8 to 10 strength exercises involving the major muscle groups a minimum of two times per week. At least one set of 8 to 12 repetitions to near-fatigue should be completed during each session. These recommendations are based on two factors: • Most people aren't likely to adhere to workout sessions that last more than 60 minutes. The regimen outlined above can be completed in 30 minutes or less, and when combined with 30 minutes of aerobic activity and flexibility gives you a balanced workout. • While more frequent and intense training is likely to build greater strength, the difference is usually very small. ■ Cool-Down The cool-down enables your body's cardiovascular system to gradually return to normal, preferably over a 5 to 10 minute period. Bringing your workout to an abrupt halt can cause light-headness, since blood will pool in your legs if you abruptly stop working. Lower your exercise intensity gradually over a period of a few minutes. When your heart rate has returned to below 110 beats per minute you can stop exercising on whatever piece of equipment you are on. Always keep in mind that warm-up and cool-down are just as important as the activity phase. Both can prevent many common injuries from occurring. – The main aerobic and/or strength routine – Cool-down ■ How To Determine Your Maximum Heart Rate Together, exercise and recovery comprise fitness conditioning: deny either and you invite injury and minimize benefits. Our bodies and minds become stronger and more efficient in response to their use and exercise. Overuse and overload will cause breakdown. You don't want too much, but just enough. The secret is to know when you are pushing too much or too little. Monitoring your heart rate tells you how much to exercise and when to rest. The best way to determine your maximal heart rate is to calculate your target heart rate zones. Simply record your heart rate several times when you are putting out a maximal effort, such as when you are going all out on a stationary bicycle, or during a hard session of stair climbing. The easiest option is to estimate your maximum heart rate based on a formula which has been well-established for reliability: take the number 220, and subtract your age. For example, a 45 year old would have an estimated maximum heart rate of 175 (220 - 454 = 175). The target heart rate zone for aerobic training would be 105 to 149 beats per minute (60 to 80 percent of the maximum). ■ Warm-up A good warm-up will help you perform better and will decrease the aches and pains most people experience. The warm-up prepares your muscles for exercise and allows your oxygen supply to ready itself for what's to come. Studies show that muscles perform best when they're warmer than normal body temperatures. Warm-up exercises include cycling, walking, skiing slowly until you begin to break a light sweat. This normally takes about 5 to 10 minutes. If using a heart rate monitor, raise your heart rate to about 110 to 120 beats per minute during your warm-up. Stretching before and after exercise also serves many purposes. By promoting flexibility, it decreases the risk of injury and soreness. It also enhances physical performance by allowing you to maintain a comfortable position on the bicycle longer. Take a few minutes to stretch your legs, shoulders and lower back before you get on your home equipment. ■ Aerobic/Strength Exercise Vigorous aerobic exercise is the core of your workout program. The intensity of your exercise must be strenuous enough to raise your heart rate into your target zone. This is usually between 60 and 90% of your maximum heart rate. Cycling, or any exercise done in this range, is usually called aerobic exercise. It means your body, your heart, and the various exercising muscles are working at a level at which oxygen can be utilized. Exercising with a heart rate monitor allows you to constantly receive visible feedback (and on some ■ Target Heart Rate Training Zones There are three primary heart rate training zones. The first is often referred to as the "fat burning zone", because the intensity is moderate enough to require your body to primarily use fat as the fuel source for the exercise. You should exercise at 50 to 65 % of your maximal heart rate to achieve this level of intensity. While you workout in this and the other zones, your heart rate should fall somewhere between these two figures. People just starting out on an exercise program or who want to lose weight should concentrate on maintaining their heart rate in this zone for 20 to 30 minutes per day, 3 to 5 days per week. The second zone discussed above is known as the "aerobic exercise zone" or is shown on many charts as the "target heart rate zone." In this zone you should exercise at 60 to 85% of your maximal heart rate. Training in this zone helps you build aerobic endurance and constructs a base upon which you can progressively add more demanding workouts as your cardiovascular fitness increases. A higher level of training can help increase both your speed and tolerance for the buildup of lactic acid, the primary waste product of anaerobic metabolism in your muscles. This type of workout from 85 to 100% of maximum heart rate usually consists of short, hard sprints or repeated hill running and is referred to as "anaerobic training." 15 Varied training in all three of these zones will add to increased levels of fitness and improved performance and add more energy to your life. "Most training programs use a combination of training intensities to increase performance capacity," according to J. T. Kearney, Ph.D., Senior Exercise Physiologist at the U. S. Olympic Training Center in Colorado Springs. Kearney suggests that it is important for individuals to monitor intensity. "There are many different ways to monitor training but monitoring heart rate response is the simplest, most convenient and least expensive physiological method for monitoring training," Kearney says. ■ Predicted Target Heart Rate Zones for Different Ages Age 20 25 30 35 40 45 50 55 60 Maximum Predicted Heart Rate 200 195 190 185 180 175 170 165 160 Aerobic Target Zone: 60-85 % 120-170 117-166 114-162 111-157 108-153 105-149 102-145 99-140 96-136 After several weeks of "aerobic conditioning," certain changes become apparent. What was a barely attainable level of exercise before, now becomes quite easy. Whereas cycling or running at a certain pace or speed may have previously caused your heart rate to go up to 135 beats per minute, that pace can now be achieved at a lower heart rate. In short, your heart is becoming stronger, larger and more efficient, and your body is able to do the same work with less stain. Regardless of your maximum average heart rate or your target heart rate, you should consult with your physician or with a sports medical expert to establish, with precision, the rates that are right for you, your age and your medical and physical condition. This is especially important if you are over the age of 35, been sedentary for several years, overweight or have a history of heart disease in your family. ■ Beating The Dropout Odds: Jump Start Your Fitness Program You already know you need to exercise. And you're probably trying – at least a little. But let's get serious: If you don't add regular exercise to your life, you're missing out on a sure bet. This is one area where medical research all points in the same direction. "Starting to exercise is comparable, from a health benefit standpoint, to quitting smoking," says the recently released Surgeon's General Report on Physical Activity and Health. ■ To sum up the recent report: • Regular physical activity offers substantial improvements in health and wellbeing for the majority of Americans. • If you exercise regularly, the reports show, you'll reduce your risk of heart attack, cancer, diabetes, high blood pressure, osteoporosis, and even the common cold. • Regular exercise, regardless of the intensity, can help you control stress, sleep problems, and depression. 16 But even with all this evidence, 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 if the Surgeon General's findings are not convincing evidence enough to keep most us exercising on a consistent basis, what is? Scientists are finding that the process of beginning, increasing and ultimately sticking to an exercise program is a combination of two elements: finding the right incentives and building a habit. And, as we will see, these two motivational factors are connected, but distinct. Focusing on the positive is one of the best incentives to exercise. Avoid looking at exercise as a way to fix something that's wrong with your body. Instead, focus on your successes. Pat yourself on the back each time you've made it though a workout. Thrive on the energy that exercising gives you. Reward yourself with a dinner out, after you have reached a certain weight loss goal, or buy yourself a new workout outfit. With these rewards, you'll go back for more, and your body will show results. Don't view exercise as punishment. Don't look at exercise as something that has to be tackled because you are out of shape. Think of exercise as an investment in your health, your physical looks and your mental outlook. As you run, walk or lift weights, concentrate on the positive energy being generated within your body and the renewed sense of life and wellness you feel. The basics of any fitness program are planning and setting goals. Goal setting and formulating a plan are the most clear ways of establishing a consistent program of exercise; they are also a powerful form of direction and motivation. Take some time to think about what will help you begin your exercise program. Write these down in your daily planner or diary. Goals provide a sense of purpose and incentive that can drive you to your intended destination. However, for goals to be effective they need to be realistic. Motivation will be strengthened only if it's possible to reach your objectives. Consider this: Your mind and body will respond better to exercise if you start with 20-minute sessions, three times a week, rather than an hour session four times per week. Once the sessions become a routine, aim for 30 minutes, then increase from there. The most important thing in any exercise program is to do your best to keep progressing, backsliding as little as possible and getting back on the horse just as fast as possible if you fall off. Try to anticipate lapses: If a crazy workday looms, get up early and squeeze in a short ride on a stationary bicycle so that you've achieved something even if it isn't your regular workout routine. When on a business trip, stay in a hotel that has an onsite workout facility. Exercise is one of life's joys. It energizes – giving you a sense of well-being and accomplishment and keeps you healthy and fit. There is great pleasure in being able to set goals, accept challenges, and push yourself to a better lifestyle of health and fitness. No matter what your reason for exercising – to lose weight, to get fit, or to feel better –- motivating yourself to exercise on a regular basis requires changing your behavior. ■ Make Exercise A Habit The key to a successful fitness program is getting your body to do what your mind knows it should. Here are six mental strategies to help keep you focused on your fitness goals. 1. Clarify why you want to exercise. If you want to gain strength – is it to swim more laps, or to tone-up your body. By understanding and detailing your goals, you will be better able to stay motivated. 2. Vary your workout. To make your routine more enjoyable, vary it once in a while. Supplement your indoor cycling with outdoor cycling and strength training. These activities make exercise more interesting and increase your fitness level by making you utilize different muscle groups. 3. Focus on the positive. Avoid looking at your exercise program as a way to fix something that's wrong with your body. Instead focus on your successes. Congratulate yourself after each workout. Thrive on the energy that exercising gives you. GUIDELINES TABLE 1 EXERCISE FITNESS GUIDELINES 17 GUIDELINES 18 4. Develop a constructive attitude. Do not focus on what you are giving up to exercise on a regular basis, but on what new options you'll have after you become fit. 5. Engage your body and mind. Connect on a deeper level, you'll be more likely to stay with your routine. If your exercise time on a stationary bike is your 30-minutes away from work or a time for reflection, you're much more likely to stick with it. Individuals claim to experience an increased sense of creativity and an enhanced thought process due to a regular exercise program. 6. Consider many of the physiological benefits. If a strong and fit body isn't enough to keep you motivated, consider some of the hidden benefits of exercise: lower blood pressure, stronger heart, more efficient pulmonary system, lower risk of osteoporosis and stress reduction. ■ It's Never Too Late . . . for Fitness Most of us have very busy schedules and to keep our fitness level intact we have to be extremely efficient. These three words, efficiency of effort, form the core of creating your own home fitness center. Efficiency of effort means producing maximum gains with minimal time spent; this is the goal of most of us when designing our home fitness program. The bottom line is you must be creative and innovative to get the best results. With this book and your own creativity a great workout is only a few moments away; a different grip on the multi-gym, a varied stepping rhythm on the stepper, a new intensity on the stationary wind-load simulator or a more rapid stroke rate on the rower. By varying your workouts you'll create maximum gains in the shortest time frames. As you will see, your home fitness equipment will allow you to reach your fitness goals and prepare properly for a healthier lifestyle. Anyone who is serious about fitness – or for that matter just improving their overall fitness – should have a few basic pieces of home fitness equipment. It makes no difference if you are a competitive cyclist or triathlete, an executive or someone trying to tone their muscles, the home fitness center is the most efficient way to help you reach your physical potential. Edmund R. Burke, Ph.D., is author of the Complete Home Fitness Handbook, published by Human Kinetics Publishers. It can be found at major book stores or you can order it by calling 1-800-747-4457. He also serves as Director of the Exercise Science Program at the University of Colorado at Colorado Springs. ■ Suggested Readings: Burke, Edmund. Complete Home Fitness Handbook, Champaign, IL., Human Kinetics Publishers, 1996. Book illustrates how to set up a home gym, purchase equipment and gives workout programs for various pieces of home fitness equipment. Anderson, Bob; Pearl Bill; and Burke Ed. Getting in Shape: Workout Programs for Men & Women. Bolinas, CA., Shelter Publications, 1994. Offers information on how to set-up a balanced fitness program of cardiovascular, strength and flexibility training. Burke, Edmund. Precision Heart Rate Training. Champaign, IL., Human Kinetics Publishers, 1998. Fine-tune your workout intensity. This book fully explains why and how to train with a heart rate monitor. SCHWINN CYCLING & FITNESS INC. LIMITED WARRANTY SCHWINN CYCLING & FITNESS INC. LIMITED WARRANTY FOR EXERCISER PRODUCTS warranty or, at Schwinn’s election, to the repayment of an amount equal to the purchase price of the exerciser product in question. All Schwinn exerciser products are warranted to the retail purchaser to be free from defects in materials and workmanship. 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. Time period Warranty coverage extends for the life of the product while owned by the original retail purchaser except: 1. Electronic components are covered for two years from date of original purchase. 2. Exerciser products sold for and used in a commercial or institutional setting are covered for two years from date of original purchase. This warranty does not cover: 1. Any component on original equipment which carries a separate consumer warranty of the parts supplier. 2. Normal wear and tear. 3. Any damage, failure or loss caused by accident, misuse, neglect, abuse, improper assembly, improper maintenance, or failure to follow instructions or warnings in owners manual. 4. Use of products in a manner for which they were not designed. 5. Use of any product in other than a home or residential setting unless otherwise noted in the owners manual. Limitations: The foregoing warranties are in 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 any implied warranties of merchantability or fitness. Schwinn shall in no event be liable for incidental or consequential losses, damages or expenses in connection with exercise products. Schwinn’s liability hereunder is expressly limited to the replacement of goods not complying with this Procedures: Warranty service will be performed by Schwinn or the authorized Schwinn fitness dealer from whom you bought the product. Schwinn will have the option of either repair or replacement at no charge for any defective product. Delivery of product to and from the authorized Schwinn fitness dealer is the responsibility of the purchaser. The following procedures will apply: 1. Schwinn will replace any exerciser frame that is structurally defective with a new frame or replace the unit with a unit of equal or greater value. Schwinn is not responsible for labor charges in replacing defective frames. 2. Schwinn will have the option to either repair or replace any other defective part or product. Dealer labor charges for installing replacement or repaired parts are not covered by this warranty. 3. If you elect to repair a defective product or part yourself or use the services of someone other than an authorized Schwinn fitness dealer, or if you use a replacement part not supplied by Schwinn, Schwinn will not be liable for any defects or damage caused by the use of such unauthorized service or parts. 4. See your authorized Schwinn fitness dealer for service or write the Technical Services Department, Schwinn Cycling & Fitness Inc., 1690 38th Street, Boulder, Colorado 80301-2602. 5. This warranty gives you specific legal rights and you may also have other rights which may vary from state to state. Effective July 1, 1994. 19
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