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10/ £0 $B£188
EXERCISE BiKE
OWNER'S MANUAL
Model 10
Model 20
PN 001-7051 RevA (06/14/2007/ OWNER'S MANUAL
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CO NGRATU LATIONS ! 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 ® cral_smanship and durability as you pursue your personal fitness goals. The Sd]winn ® bike should enable you to shape and monitor your workouts to: A increase your energy level A increase cardiovascular and aerobic fitness A increase lower body muscle strength Y Decrease your overall percentage of body fat Whether you are just getting
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TABLE OF CONTENTS C_ © z Safety ..................................................................................................................... 4 k_lportant Safety hstructions ............................................................................. 4 Safety Warning Labels ......................................................................................... 5 z U_ Features ..............................................................................................................
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iMPORTANT SAFETY iNSTRUCTiONS The following definition applies to the word "War,ing" found throughout this manual: v , ,:, , Indicates a potentially hazardous situation which, if] -- not avoided, could result in death or serious injury. I PRIOR TO USING THIS EQUIPMENT, OBSERVE THE FOLLOWING WARNINGS: _1. Readand understand the complete Owner's Manual. 2. Readand understand all Warnings on this machine. 3, Keep children away from this machine and / or supervise them closely if they are near the m
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SAFETY WARNING LABELS BEFOREUSING YOURPRODUCT:The following safety warnings are located in site-specific areas on the Schwinn Exercise Bike Model 10 and 20.Please read all safety precautions and warning information prior to using your product. Be sure to replace any warning label if damaged, illegible or missing. If you do not have, or cannot find, or need to replace awarning label, please call 1-800-864-1270to obtain a new label. Label 1: General safety warning label. * Keep Children Away. ° Pr
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% Model 20
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10/20 FEATURES AND BENEFITS On-board Computer The fast and easy way to obtairl inlnlediate feedback Ub regafding your fitness program ! Padded Seat Extra-wide and extra-padded for maximun_ comfort | Padded Hand Grips Sturdy, well-padded hand grips for extra stability and comfort | Serial Number Located on the underside of the base flame | Seat Adjustment Fast and easy seat adjustnlent accommodates ridefs of all body sizes and leg lengths ! Fully Shrouded Flywheel Bike features a fully-shrouded h
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HOWTO UBETHE "{0/20 BiKE ! Seat adjustment 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. 2. If your leg is too straight or your foot cannot touch the pedal, you will need to move the seat down on the 10 or forward on the 20 bike. If your leg is bent too much, you will need to move
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HOWTO USE THE 10/20 BIKE COMPUTER Computer Display and Functions: SPEED Displays current exercise SPEED from 0.0 to 99.9 miles per hour. RPM Displays current exercise pedal RPM (Revolutions Per Minute). TIME If exercise TIME is not preset, TIME will count up from 00:00 to 99:59 in 1 second increments. If exercise TIME is preset, TIME will count down from your preset exercise TIME until it reaches 00:00 DISTANCE If exercise DISTANCE is not preset, DISTANCE will count up from 00.00 to 99.90 in 0.1
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RECOVERY After exercising for a period of time, press the RECOVERY button and hold on the handlebars, keeping a secure grip on the heart rate sensors. Once the computer receives a stable heart rate signal, TIME will begin to count down from 1:00 to 00:00. LL_ As soon as 00:00 is reached, the LCD display will show a heart rate recovery score © from F1 to F6. F1 is the most desirable and F6 is the least desirable. As your fitness improves, you will notice your recovery score improves. Press the RE
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Setting Goals: Once you select an exercise program, you can set "goals" for TIME, DISTANCE, or CALORIES. For example, 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 O. If you do not want to set a goal in any of the above, simply press MODE to advance to the next goal choice or press START / STOP to begin exercising. When the TIME, DISTANCE, or CALORIES display is flashing, enter values by using the UP or DOWN but
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Exercising in the MANUAL PROGRAM: You contrul the level uf resistance by pressing the UP or DOWN keys at any time during your workout. Exercising in any of the 6 PRESET PROFILE PROGRAMS: The computer autumatically adjusts the level of resistance for you, but you are able to override the computer at any time and adjust the level uf resistance yuurself within the lower and upper presets. Exercising in the HEART RATE PROGRAMS: Scroll through the program choices until you reach TARGET H.R. in the di
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All displays are for basic, general reference purposes only. Consult with your physician before starting any exercise program. When there is no signal to the computer for 4 minutes, the LCD display will automatically shut off and all previous training data will be stored. Press any button to power up the computer again. To reset the computer, hold the RESET button for 4 seconds. The display will clear then all segments will briefly display. Water bottles are not included. 13
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IO/20 EXERC|SE B|KE MAINTENANCE [] Moving your 10/20 bike Carefully lift the horizoetal rear floor support to move and steer the 20 bike to another location (Fig. A). Pull the handlebars towards you, leaning the bike down, to move and steer the 10 bike to another location (Fig. B). Be gentle while moving the unit as any sharp impact directly or indirectly to the computer can affect computer operation. [] DaiJy maintenance Use a damp cloth to wipe your bike and computer free of sweat. _ IMPORTAN_
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GENERALFITNESS AND EXERCISE EdmundR, Burke, Ph,B. ! 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
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STEPS TO GETTING STARTED /Aoi Z 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 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. Enioy the iourney! * Get a phyeicaU exam, If you have been inactive f
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Individualswhowillsupportme in my exercise program: Person #1 Person #2 Person #3 Individualswho can workoutwith 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 trai
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! Muscular Strength 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 po
