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OWNER'S MANUAL 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
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CONGRATULATIONS! TABLE OF CONTENTS Thank you for making the Schwinn bike a part of your exercise Operation ..........................................................................................................6 and fitness activities. For years to come, you’ll be able to rely on How to use the 103/203 bike ..................................................................6 Schwinn craftsmanship and durability as you pursue your How to use the computer ........................................
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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 Proper seat adjustment helps ensure maximum resistance integrated into your workout. Typically, lower exercise efficiency and comfort, while reducing resistance levels enable you to move at a faster pace, placing the risk of injury. increased demand on your cardiovascular system. Higher 1. Place one pedal in the forward position and resistance levels will typic
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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 pr
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MAINTENANCE MAINTENANCE Heart Rate Control GENERAL FITNESS AND EXERCISE 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 ■ Getting the Most Out of Your Home Fitness Program age. Press the ENTER button to confirm your age. The three main reasons for the increas
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STEPS TO GETTING STARTED Once you have made the commitment to get started in a home fitness Individuals who will support me in my exercise program: program, here are some suggestions that you may want to consider to help Person #1_______________________ you get off on the right foot and stay motivated. Realize that any new habit is Person #2_______________________ 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 h
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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. The new guidelines have added resistance training since the ACSM An appropriate warm-up and cool-down, which would also include recognizes the increasing importance of maintaining strength as a health flexibility exercises, is also recommended. While many of you will need to benefit as we get olde
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• 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 while exercising. Remember these are ap
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fitness and improved performance and add more energy to your life. "Most exercise programs, the dropout rate is about 50 percent. So if the Surgeon training programs use a combination of training intensities to increase General's findings are not convincing evidence enough to keep most us performance capacity," according to J. T. Kearney, Ph.D., Senior Exercise exercising on a consistent basis, what is? Physiologist at the U. S. Olympic Training Center in Colorado Springs. Kearney Scientis
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3. Focus on the positive. Avoid looking at your exercise program as a way SCHWINN FITNESS INC. LIMITED WARRANTY FOR EXERCISE PRODUCTS to fix something that's wrong with your body. Instead focus on your successes. Congratulate yourself after each workout. Thrive on the energy All Schwinn exercise products are election, to the repayment of an amount that exercising gives you. warranted to the retail purchaser to of the purchase price of the exercise 4. Develop a constructive attitude. Do no
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® Schwinn Fitness Inc. • 1886 Prairie Way • Louisville, CO 80027 © 2003• SCHWINNFITNESS.COM • 1.800.864.1270
