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®
418p/428p 418p/428p
OWNER'S MANUAL
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FEATURES AND BENEFITS On-Board Computer Displays time, speed, distance, RPMs, workload, calories/hour, calories, heart rate, level. Synchronized Arms For a total body workout Foot Platform Moves along with your natural foot motion. Heavy Duty Construction Institutional-quality construction stands up to the most intense workout environment Transport Wheels Built-in transport wheels allow a single individual to easily move and position the bike across any flat surface Frame Stabilizers Oversize fr
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CONGRATULATIONS! TABLE OF CONTENTS Thank you for making the Schwinn 418/ 428p elliptical trainer a part Operation ......................................................................................................6 of your exercise program. For many years to come, you will be able to How to use the 418/ 428p elliptical trainer........................................6 rely on the quality of Schwinn’s craftsmanship and durability. We have How to use the 418 elliptical trainer computer .........
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HOW TO USE THE 418/ 428p HOW TO USE THE 418/ 428p ELLIPTICAL TRAINER ELLIPTICAL TRAINER COMPUTER To start using the Schwinn elliptical simply stand on the foot pedals with the front of your shoes close to the front edge of the foot platform. Place your hands at a comfortable position on the upper body arms. Simply move your highest foot forward and follow the natural path of the machine. Start on a level that is comfortable to familiarize yourself with the machine. Once you are comfortable st
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418 FUNCTIONS/FEATURES 418 FUNCTIONS/FEATURES Button Functions Selecting a Profile Program: START / Pause Starts workout session, Pause temporarily pause the Programs 2 – 12 are individually designed to provide a variety of workout workout. While in Pause, the resistance is decreased. options. Once the console is on, use the “+” or “-“ buttons to select a ENTER Used to enter information, such as setting the Time, or Program. You will be prompted to set (“+” “-“) and enter (ENTER button) c
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USING THE 428P COMPUTER ■ Using the 428p Computer FIG.3 For added workout variety, the on-board computer features a selection of 5 preprograms as well as a manual mode program. The manual mode program can be easily accessed via pressing the Start button twice. (Fig.3) All other workout programs require you to input data. The computer also features multi-feedback functions and easy- to-read LED displays to keep track of your workout performance and progress. By taking a few moments to fully unde
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PROGRAMMING THE 428P COMPUTER PROGRAMMING THE 428P COMPUTER ■ Programming the Computer To activate the computer, plug your 428p into a 110v wall outlet. Then simply begin pedaling to turn your elliptical on. Interval, Hills, Random, Summit Programs: These programs provide a continuously changing level of effort throughout the defined You may choose between English and metric readings. (Press program time. These programs can add variety to your workout and RESET; while in reset and all LED’s a
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USING THE 428P COMPUTER USING THE 428P COMPUTER ■ Optional Wireless Heart Rate Monitoring Achieving your personal fitness goals with the least effort and in FIG.6 ■ Function window 3 (Fig. 6) the shortest amount of time, is best accomplished using positive Speed – the speed feedback function keeps feedback. Whether your goal is athletic performance, weight loss or track of your approximate mile per hour rate. good health, maximum benefits may be achieved when a heart rate To change to the next
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SCHWINN EXERCISE EQUIPMENT MANUAL Edmund R. Burke, Ph.D. MAINTENANCE OF YOUR SCHWINN ELLIPTICAL TRAINER ■ Getting the Most Out of Your Home Fitness Program The three main reasons for the increased popularity of home fitness gyms ■ Moving your Schwinn elliptical trainer and exercise are convenience, convenience and convenience. For any fitness To move the Schwinn elliptical trainer, carefully lift the rear end of program to be successful, it must be done on a regular, sustained basis. With equ
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get off on the right foot and stay motivated. Realize that any new habit is Individuals who will support me in my exercise program: difficult to establish at first, but it can be done. Follow these steps and you'll Person #1_______________________ be on your way to establishing and using your home fitness center for Person #2_______________________ improved health and fitness. Enjoy the journey! Person #3_______________________ √ Get a physical exam. If you have been inactive for several year
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IDENTIFYING YOUR BALANCED FITNESS GOALS ■ Muscular Strength Keep in mind that the ACSM recommendations are guidelines for the The new guidelines have added resistance training since the ACSM average person, not a champion athlete training for the Olympic Games. recognizes the increasing importance of maintaining strength as a health An appropriate warm-up and cool-down, which would also include flexibility benefit as we get older. The rationale for the addition of strength training exercise
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IDENTIFYING YOUR BALANCED FITNESS GOALS • Include an exercise program that provides as least 300 calories or more of models audible feedback) as to what your heart rate is while exercising, and activity per day. This is best accomplished with exercise of low intensity and allows you to stay within your selected target heart rate zone. long duration. Many pieces of home fitness equipment give estimates of In addition to aerobic exercise, the ACSM recommends that healthy adults calories burned
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TABLE 1 EXERCISE FITNESS GUIDELINES Varied training in all three of these zones will add to increased levels of General's findings are not convincing evidence enough to keep most us fitness and improved performance and add more energy to your life. "Most exercising on a consistent basis, what is? training programs use a combination of training intensities to increase Scientists are finding that the process of beginning, increasing and performance capacity," according to J. T. Kearney, Ph.D.
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SCHWINN FITNESS INC. LIMITED WARRANTY FOR EXERCISE PRODUCTS 4. Develop a constructive attitude. Do not focus on what you are giving up to All Schwinn exercise products are with its exercise products. Schwinn’s exercise on a regular basis, but on what new options you'll have after you warranted to the retail purchaser to liability hereunder is expressly limited to become fit. be free from defects in materials the replacement of goods not complying 5. Engage your body and mind. Connect on a
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® Nautilus Health & Fitness Group • 1886 Prairie Way • Louisville, CO 80027 © 2003 Nautilus Inc. • SCHWINNFITNESS.COM • 1.800.864.1270
