Schwinn Fitness Equipment 103 203 User Guide

®
103/203  
OWNER'S MANUAL  
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103/203 FEATURES AND BENEFITS  
On-board Computer  
The fast and easy way to obtain immediate  
feedback regarding your fitness program  
Padded Seat  
Extra-wide and extra-padded for  
maximum comfort  
Padded Hand Grips  
Sturdy, well-padded hand grips for extra  
stability and comfort  
Serial Number  
Located on the underside of the base frame  
Seat Adjustment  
Fast and easy seat adjustment accommodates  
riders of all body sizes and leg lengths  
Fully Shrouded Flywheel  
Bike features a fully-shrouded  
high inertia flywheel  
Transport Wheels  
A single individual can easily move and position  
the bikes across any flat surface  
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CONGRATULATIONS!  
TABLE OF CONTENTS  
Thank you for making the Schwinn bike a part of your exercise  
and fitness activities. For years to come, you’ll be able to rely on  
Schwinn craftsmanship and durability as you pursue your  
personal fitness goals.  
Operation ..........................................................................................................6  
How to use the 103/203 bike ..................................................................6  
How to use the computer .......................................................................8  
Maintenance....................................................................................................10  
Moving your 103/203 bike ......................................................................10  
Daily maintenance ...................................................................................10  
The 103/203 bike should enable you to shape and monitor your  
workouts to:  
Guidelines – General Fitness and Exercise  
by Edmund R. Burke, Ph.D .............................................................................11  
Increase your energy level  
Getting the most out of your home fitness program .....................11  
The Stanford home exercise study ......................................................11  
Home fitness planning worksheet.......................................................12  
Balance fitness .........................................................................................13  
Muscular strength ...................................................................................14  
Cardiovascular strength.........................................................................14  
Training effect ..........................................................................................14  
Flexibility ...................................................................................................15  
Exercise and body composition ...........................................................15  
A balanced workout ................................................................................16  
Warm up ....................................................................................................16  
Aerobic/strength exercise.....................................................................16  
Cool down.................................................................................................17  
How to determine your maximum heart rate...................................17  
Target heart rate training zones ..........................................................17  
Beating the dropout odds: Jump start your fitness program .......18  
Summary of Surgeon's General Report on  
Increase cardiovascular and aerobic fitness  
Increase lower body muscle strength  
Decrease your overall percentage of body fat  
Whether you are just getting started in an exercise program or  
are already in good shape, the 103/203 bike is designed to be an  
efficient, easy and fun way to achieve an enhanced level of  
fitness. You can pedal your way to a slimmer and healthier body.  
The on-board digital computer enables you to accurately  
monitor your progress by tracking time, speed, distance and  
approximate calories burned.  
This Owner’s Manual contains all the information you need to  
operate and enjoy your 103/203 bike. Also included are general  
fitness guidelines. Please read this Owner’s Manual in its  
entirety before getting onto the 103/203 bike and working out.  
So let’s get started.  
physical activity and health ...................................................................18  
Make exercise a habit..............................................................................19  
It's never too late for fitness.................................................................20  
Suggested readings ................................................................................20  
Take your time and have fun!  
Schwinn Fitness Inc. Limited Warranty.................................................21  
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.  
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HOW TO USE THE 103/203 BIKE  
Seat adjustment  
Resistance adjustment  
FIG.1  
Using the console, you have full control over the levels of  
resistance integrated into your workout. Typically, lower  
resistance levels enable you to move at a faster pace, placing  
increased demand on your cardiovascular system. Higher  
resistance levels will typically deliver more of a muscle/  
endurance workout at lower RPMs. But everyone is different!  
Experiment and find the beginning of resistance that is  
comfortable for you.  
Proper seat adjustment helps ensure maximum  
exercise efficiency and comfort, while reducing  
the risk of injury.  
1. Place one pedal in the forward position and  
center the ball of your foot over the center of  
the pedal. Your leg should be slightly bent at  
the knee (Figs. 1 and 2).  
2. If your leg is too straight or your foot cannot  
touch the pedal, you will need to move the  
seat down on the 103 or forward on the 203  
bike. If your leg is bent too much, you will need  
to move the seat up on the 103 or backward on  
the 203 bike.  
Lower body workout  
Once you are in position and sitting comfortably, slowly begin  
pedaling, with your arms relaxed at your sides and with your  
hands resting on the top of your thighs or on the hand grips.  
Pedal at an easy pace, at a low resistance level until you feel  
secure and comfortable. As you feel more comfortable,  
experiment with the range of resistance levels available via  
the console.  
FIG.2  
FIG.3  
FIG.4  
3. Adjust the 103 seat by first dismounting the  
bike, then pulling out the adjustment knob on  
the seat tube and releasing the locking pin  
(Fig. 3). Lower or raise the seat to the desired  
height. Release the seat knob, engaging the  
locking pin. Be sure that the pin is fully secured  
in a seat post hole. To adjust the 203 seat, pull  
the seat knob up with your right hand to  
release the seat. Slide the seat forward or  
backward to the desired position. The knob will  
“pop” up into the next hole; turn the knob to  
ensure a tight fit.  
Foot positioning/pedal strap adjustment  
Place the ball of each foot on the pedals.  
Rotate the pedals until one foot is within arms  
reach. Then, reach down carefully and fasten  
the rubber strap over your shoe and secure it  
to the pedal by slipping the nub at the end of  
the pedal through one of the slots in the strap.  
Pull down the strap until it snaps into place  
(Fig. 4). Repeat for the other foot. Point your  
toes and knees directly forward to ensure  
maximum pedal efficiency. Pedal straps can be  
left in place for subsequent workouts.  
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 103/203 bike while machine is in use. A child’s curiosity may result in  
injury. Do not allow children to use the bike. The pedal travel ranges are designed and intended for adults,  
not children.  
• Never turn pedal crank arms by hand. To avoid entanglement and possible injury, do not expose hands or  
arms to the drive mechanism.  
• Do not dismount the bike until the pedals are at a complete STOP.  
• Warn bystanders to keep a safe distance. Do not allow anyone to touch the bike while it is in motion.  
• Setup and operate on solid level surface  
• Replace or tighten any worn or loose components before using  
• Do not wear loose or dangling clothing while exercising  
• Care should be taken when mounting and dismounting  
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HOW TO USE THE 103/203 BIKE COMPUTER  
Operating Instructions for Console  
Getting Started:  
To turn on the computer either press any button or start pedaling.  
This computer will store user profiles for 4 different users. This will allow the goals to be  
set by a specific user. They will remain the default goals for that users next exercise session.  
Selecting the correct USER, also allows you to access your custom course profile (see User  
Defined Program.) When the computer is turned on it will prompt you to select the user  
U1 through U4. To select a user profiles use the UP and DOWN arrow. Press the ENTER key  
to select.  
Control Panel  
Resistance Control  
At any time during a workout, you can control the resistance of the bike by using the UP  
and DOWN arrow buttons.  
Button Functions  
ST/STOP  
ENTER  
Starts and Stops the workout session  
Used to enter information  
Manual Mode  
UP  
DOWN  
RESET  
TOTAL RESET  
RECOVERY  
Adjusts data up  
Adjusts data down  
Resets the workout results  
Resets the entire computer to start a new program  
Starts the recovery function.  
You have two options in the MANUAL mode. For “quick start,” simply press the ST/STOP  
button and your workout will begin. Any “goals” set for the previous workout will be in  
effect. You can control the resistance with the UP and DOWN arrow buttons.  
The second option for MANUAL is to set a “goal”. When you press ENTER, to select MANUAL,  
the resistance LEVEL bar will flash across the bottom of the screen. Select the LEVEL (1 – 16)  
using the UP and DOWN arrows, then press ENTER. Next, the TIME display will flash. If you  
wish to set a TIME goal, you can do so using the UP and DOWN arrows, or if you wish to set  
a DISTANCE or CALORIE goal, just continue to press the ENTER button.  
Setting “goals” Once you select a workout program, you can set “goals” for  
either TIME, DISTANCE, or CALORIES. For instance, if you set a CALORIE goal of  
100, once you start the program, you will notice that the CALORIE display will  
count down from 100 to 0.  
Next the WATTS display will flash. You can set the WATTS for the workout, or skip to PULSE  
by pressing ENTER. See more on WATTS under “Special Instructions” below. By setting a  
PULSE goal, a tone will sound once that Heart Rate is reached or exceeded.  
We recommend that you set only one goal (TIME or DISTANCE or CALORIES,) for  
each exercise. Note, if no goals are set (TIME, DISTANCE, and CALORIES) and are  
all set to 0, all of these values will count up, once the START button is pressed.  
During your exercise, when a goal is reached, that display will flash, signaling  
that your workout is complete.  
Press the ST/STOP key to start your workout.  
Selecting a program  
Display Description:  
SPEED  
RPM  
There are 12 preset programs that offer you a variety of workout options. To select a  
program, use the UP and DOWN arrows to highlight the PROGRAM icon. Once this Icon is  
flashing, press the ENTER button. This will prompt you to select the program (P1 – P12).  
You will be prompted with a P1. Use the UP and DOWN arrow buttons to select the desired  
profile. At this point you can press the ST/STOP button to start your workout or you can  
set LEVEL or a goal as described above.  
Displays the estimated current speed (miles / hour)  
Displays the current pedal RPM (revolutions per minute)  
Displays the workout time (TIME will count down if it is set  
as a “goal”.)  
TIME  
DISTANCE  
Displays the estimated distance traveled.  
(DISTANCE counts down if it is set as a “goal”.)  
Displays the current power of that the user is producing  
Displays the estimated Calories the user has burned during  
the exercise. (CALORIES counts down if it is set as a “goal”.)  
Displays the user’s current heart rate (beats per minute.)  
User Defined program  
WATT  
CALORIES  
This allows you to create your own custom program. Press the UP and DOWN buttons to  
select the USER icon. Press the ENTER key to select the program.  
You will need to build this program for the first time. The first column of profile will be  
flashing. Use the UP and DOWN keys to select the resistance level for that segment. Press  
the ENTER button to move to the next column. Repeat for each column of the workout.  
PULSE  
RECOVERY  
The RECOVERY function measures the amount that your  
heart rate drops in one minute, measured from the time  
you stop exercising. The greater the drop in your heart  
rate, the greater your fitness level. Your fitness level is  
qualitatively displayed ranging from “F1” (high fitness  
level) to “F6” (low fitness level.)  
You also can set goals after the program is created. Press the ST/STOP button at any time  
to start your workout. The computer will remember the workout programmed for your  
next session.  
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GENERAL FITNESS AND EXERCISE  
Heart Rate Control  
The heart rate control program will automatically adjust the resistance to get  
your heartrate to a set rate.  
Edmund R. Burke, Ph.D.  
Select the TARGET HR icon and press the ENTER button. The computer will  
prompt you to enter your age. Use the UP and DOWN buttons to adjust to your  
age. Press the ENTER button to confirm your age.  
Getting the Most Out of Your Home Fitness Program  
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  
athletes foot in the shower.  
You will now be prompted to select 55%, 75% or 90% of maximum heartrate.  
The other option is the THR (target heartrate) which will allow you to set your  
desired target heart rate. After selecting the desired program press the ENTER  
button. If you have selected the THR the PULSE icon will be flashing. You can  
adjust this target heartrate with the UP and DOWN buttons. Once the desired  
target is set press the ENTER button.  
The goals can be set following the instructions above as well.  
Press the ST/STOP button to start your workout.  
Special Instructions:  
1. In “MANUAL” mode, when you have set the “WATT” value, it becomes a Speed  
Independent Ergometer. The “Watt” value, which you have preset, will be the  
same, independent of your pedaling speed. That means the tension load will be  
automatically adjusted according to your pedaling speed to continually keep  
the same “Watt” value on the monitor.  
2. In “TARGET H.R.” mode, when you are pedaling the Ergometer, keep both  
hands on the Hand-Pulse Sensors. The load tension will be automatically  
adjusted every 30 seconds to bring your Heart Rate into the target range.  
If your actual Heart Rate becomes higher than your target Heart Rate, the load  
level will drop one step every 15 seconds until your actual Heart Rate is in the  
target range. If the load level is already down to the 1st level and your actual  
Heart Rate is still higher than the monitor value, the console will beep 6 times.  
After 30 seconds, the program will stop automatically.  
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 Stanford Home Exercise Study  
3. Automatic turn off: If no pedal signal is received for five minutes, the console  
will turn off if no pedal signal is received.  
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.  
103/203 RECUMBENT BIKE MAINTENANCE  
Moving your 103/203 bike  
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.  
FIG.19  
Carefully lift the horizontal rear floor support to move and  
steer the 203 bike to another location (Fig. 18). Pull the  
handlebars towards you, leaning the bike down, to move and  
steer the 103 bike to another location (Fig. 19). Be gentle  
while moving the unit as any sharp impact directly or  
indirectly to the computer can affect computer operation.  
Daily maintenance  
But the good news was that all three groups showed fitness  
Use a damp cloth to wipe your bike and computer free of  
sweat. IMPORTANT: To avoid damaging the finish on your bike  
and computer, never use a petroleum-based solvent when  
cleaning. Avoid getting excessive moisture on the computer.  
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.  
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STEPS TO GETTING STARTED  
Once you have made the commitment to get started in a home fitness  
program, here are some suggestions that you may want to consider to help  
you get off on the right foot and stay motivated. Realize that any new habit is  
difficult to establish at first, but it can be done. Follow these steps and you'll  
be on your way to establishing and using your home fitness center for  
improved health and fitness. Enjoy the journey!  
Individuals who will support me in my exercise program:  
Person #1_______________________  
Person #2_______________________  
Person #3_______________________  
Individuals who can workout with me:  
Person #1_______________________  
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.  
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 sack 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:  
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.  
— Muscle strength  
— Cardiovascular fitness  
— Flexibility  
Home Fitness Planning Worksheet  
Target date to begin exercise program:_____________________  
Times of day I can exercise:  
Balance Fitness  
Time #1________________________  
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.  
Time #2________________________  
Time #3________________________  
Days of the week that are good for me to workout:  
Day #1_________________________  
Day #2_________________________  
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, run, swum, 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.  
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_________________________  
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IDENTIFYING YOUR BALANCED FITNESS GOALS  
Muscular Strength  
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  
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.  
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 5 times/week  
60-90% of "easy"  
feeling until fatigue  
20-60 minutes  
any rhythmical  
activity  
3 to 6 times/week  
max HR  
Stretch Time  
Type  
20-40 minutes  
10 exercises  
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.  
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.  
Exercise and Body Composition  
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.  
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 exercise-induced 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.  
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.  
Follow these guidelines when engaging in a weight loss program that  
combines exercise and caloric restriction:  
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.  
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.  
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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.  
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.  
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 groups 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.  
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-headedness, 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.  
A Balanced Workout  
All of your balanced home workouts should include three parts:  
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.  
– Warm-up  
– The main aerobic and/or strength routine  
– Cool-down  
How To Determine Your Maximum Heart Rate  
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).  
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.  
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.  
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.  
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  
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."  
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Varied training in all three of these zones will add to increased levels of  
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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.  
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.  
Predicted Target Heart Rate Zones for Different Ages  
Age  
Maximum Predicted  
Heart Rate  
200  
195  
190  
185  
180  
175  
170  
Aerobic Target  
Zone: 60-85 %  
120-170  
117-166  
114-162  
111-157  
108-153  
105-149  
102-145  
20  
25  
30  
35  
40  
45  
50  
55  
60  
165  
160  
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 strain.  
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.  
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.  
Summary of Surgeon Generals Report on Physical Activity  
and Health:  
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.  
Regular physical activity offers substantial improvements in health and well-  
being 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.  
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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  
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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.  
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.  
SCHWINN FITNESS INC. LIMITED WARRANTY FOR EXERCISE PRODUCTS  
All Schwinn exercise products are  
warranted to the retail purchaser to  
be free from defects in materials  
and workmanship.  
election, to the repayment of an amount  
of the purchase price of the exercise  
product in question. Some states do not  
permit the exclusion or limitation of  
implied warranties or incidental or  
Warranty coverage valid to the original  
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.  
purchaser only and proof of purchase will consequential damages, so the preceding  
be required. Any product sold or placed  
in an application not recommended by  
Schwinn Fitness will void any warranty  
coverage set forth by Schwinn Fitness  
warranty policies and procedures.  
limitations and exclusions may not apply  
to you.  
PROCEDURES  
Warranty service will be performed by  
Schwinn or an authorized Schwinn Fitness  
Dealer. The original purchaser must  
provide proof of purchase. Service calls  
and/or transportation to and from the  
Authorized Schwinn Dealer is the  
responsibility of the purchaser.  
1. Schwinn will have the option to repair  
or replace any exercise product(s),  
which require warranty service.  
2. Schwinn will replace any equipment  
frame that is structurally defective  
with a new frame or replace the unit  
with a unit of equal value. Schwinn is  
not responsible for labor charges in  
replacing defective frames.  
3. In the event a product cannot be  
repaired, Schwinn will apply a limited  
credit reimbursement toward another  
Schwinn exercise product of equal or  
greater value.  
4. Schwinn is not responsible for dealer  
labor charges for component  
changeovers completed after the  
labor-related warranty period(s)  
stated herein.  
TIME PERIOD  
Residential Environment: 10 years on  
frame. Parts are covered for two years.  
Electronics are covered for one year.  
Labor is covered for 6 months from date  
of original purchase.  
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.  
This warranty excludes wear items that  
need to be replaced due to normal  
wear and tear.  
THIS WARRANTY DOES NOT COVER  
1. Any component on original equipment  
which carries a separate consumer  
warranty of the parts supplier.  
2. Normal wear and tear.  
3. Any damage, failure or loss caused by  
accident, misuse, neglect, abuse,  
improper assembly, improper  
maintenance, or failure to follow  
instructions or warnings in Owner’s  
Manual.  
4. Use of products in a manner or  
environment for which they were not  
designed.  
5. If you elect to repair an exercise  
product or part yourself, using the  
services of someone other than an  
Authorized Schwinn Fitness Dealer,  
or use a replacement part not supplied  
by Schwinn, Schwinn shall not be liable  
for any cost, damage, failure or loss  
caused by the use of such  
LIMITATIONS  
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.  
The foregoing warranties are in lieu of and  
exclude all other warranties not expressly  
set forth herein, whether express or  
implied by operation of law or otherwise,  
including, but not limited to, warranties of  
merchantability or fitness for a particular  
purpose. Schwinn shall in no event be  
liable for incidental or consequential  
losses, damages or expenses in connection  
with its exercise products. Schwinn’s  
liability hereunder is expressly limited to  
the replacement of goods not complying  
with this warranty or, at Schwinn’s  
Suggested Readings:  
unauthorized service or parts.  
6. See your Authorized Schwinn Fitness  
Dealer for service or write to:  
Technical Services Department  
Schwinn Fitness Inc.  
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.  
1886 Prairie Way  
Louisville, CO 80027  
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.  
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®
Schwinn Fitness Inc. • 1886 Prairie Way • Louisville, CO 80027  
© 2003• SCHWINNFITNESS.COM • 1.800.864.1270  
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