Schwinn 100088 Owner’s Manual
431
ELLIPTICAL
OWNER'S MANUAL
CONGRATULATIONS!
Thank you for making the Schwinn ® elliptical trainer a part of your exercise
and fitness activities. Foryears to come, you'll be able to rely on Schwinn ®
craftsmanship and durability as you pursue your personal fitness goals.
This Schwinn ® elliptical trainer 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 started in an exercise program or are already
in good shape, this Schwinn ® elliptical trainer 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 Schwinn ® exercise
elliptical trainer. Also included are general fitness guidelines. Please read
this Owner's Manual in its entirety before getting onto the elliptical trainer
and working out. So let's get started.
Take your time and have fun!
TABLE OF CONTENTS
Safety Precautions .................................................................................. 4-
Important Safety Instructions ............................................ 4
Safety Warning Labels ........................................................ 6
Features ............................................................................................ 8
Operation ........................................................................................... 10
How to use the Schwinn ® elliptical trainer ...................... 10
How to use the Schwinn®elliptical trainer computer ...... 11
Maintenance .......................................................................................... 29
Moving your Schwinn ® elliptical trainer ........................... 29
Leveling your Schwinn ® elliptical trainer ......................... 29
Maintenance ..................................................................... 29
Fitness Guidelines ................................................................................ 30
Exercise and Health .......................................................... 30
Your New Home Fitness Program .................................... 30
Steps to Getting Started .................................................. 31
Components of Fitness .................................................... 32
Cardiovascular Fitness ...................................................... 32
Muscular Strength ............................................................ 32
Flexibility ........................................................................... 33
Nutrition ............................................................................ 34
Understand Caloric Balance ............................................. 34
Eat aVariety of Foods ....................................................... 34
Drink Water ....................................................................... 34
Eat More Often / Portions ................................................ 34
Monitoring Your Intensity .................................................. 35
Training Zones .................................................................. 35
Beating the Dropout Odds ............................................... 37
Suggested Readings ........................................................ 38
Workout Log ......................................................................................... 39
Schwinn ® Fitness Limited Warranty .................................................. 40
Contact Information ............................................................................. 41
IMPORTANT SAFETY INSTRUCTIONS
Thefollowingdefinitionappliesto theword"Warning" foundthroughoutthis
manual:
Indicatesa potentiallyhazardoussituationwhich,if
_[_ """ _ '_ notavoided,cou[dresu[t indeathor seriousinjury.
PRIORTO USING THiS EQUIPMENT, OBSERVETHE FOLLOWING
WARNINGS:
Readandunderstand the complete Owner's Manual.
Readandunderstand all Warnings onthis machine.
.
Keep children away from this machine and/or supervise them
closely if they are near the machine or present during its operation.
This machine is not suitable as a children's toy. There isa natural
tendency for children to want to play on exercise equipment,
and parents and others in charge of children should be aware of
their respective responsibilities. Moving parts that may appear
to present obvious hazardsto adults may not appearto do soto
children.
.
Consult a physician prior to commencing an exercise program, if, at
anytime, you feel faint or dizzy,or experience pain, stop and consult
your physician.
.
Inspectthis machine for loose parts or signs ofwear. Donot use if
found inthis condition. Contact Nautilus Customer Service.
.
This machine contains moving parts. UseCaution. Do notwear
loose clothing or jewelry.
.
This machine is designed for a user weight limit of 300 lb. (136kg).
Do not use if you are overthis weight.
.
This machine isfor Consumer use only.
9.
Careshould betaken when mounting and dismounting the Elliptical
exercise machine. The pedals should be in astable position.
10.
Disconnect all power before servicing this machine.
11.
Do not operate this machine in damp or wet locations.
12.The recommended minimum clearance required around each Elliptical
machine for access to passage around and emergency dismount shall be
stated. The minimum dimensions are to be 0.5m(19.7inches) on each
side ofthe Elliptical.
13.Keepthe foot pedals clean and dry.
14.Operatethe machine in the manner described inthis manual, it can be
hazardous to over exert yourself during exercise.
SAFETYWARNING LABELS
BEFOREUSINGYOURPRODUCT:The following warning label is located
onthe Schwinn® Elliptical Trainer Model 431.Please readall safety
precautions andwarning information prior to usingyour product. Be sure
to replace any warning label if damaged, illegible or missing, if you do not
have, or cannotfind, orneedto replace awarning label, please call 1-800-
864-1270to obtain a new label.
Label:
Ka_p Ch$ dre_ Away
Owners Ma_ua_
, _rl _y or demob S pr}_ bte if C_u_ o_ i_
" Tl_e Maxg_#rr_ U_e Wei#ht foe Sh_s
mae_g_e is 300 poe_da {I_ Kilo#_sms)
= _ep _ea al_y "Cau_ orl '_"Warn _)g'*or
=Oar_ge_ '_ _ab_l tha_ is Ifag #_e damaged
o_ _emoved,
- T_i_ machine is for home a_e oI_ly\
Location: Affixed to the console mastjust below the computer.
Label 1
J_iAUT_LU8fNO.
100024003SRSY_ff_M DDZZ=Z
_+_DE IN CHINA
Serial Number (in this format) on under-
side (refer to the Contact information
section for recording)
J
THE REVOLUTIONARY SCHW|NN ® BiOFiT TM
COMFORT SYSTEM
The unique and revolutionary Schwinn ® BioFit TM Comfort System
is designed specifically to ensure that each point of contact and
user-interface with the elliptical trainer provides the user with proper
ergonemic and hie-mechanical positioning, superior comfort, and the
ultimate in functionality.
mTheSchwinn®BioGlideTM Elliptical path offers biome-
chanically designed linkages to provide a comfortable
movement of the foot throughout the elliptical motion
Other features:
m Multi-program and feature-packed Schwinn BioConnect TM
computer with 16 levels of resistance will keep you
motivated and help you achieve your fitness goals
m Grip heart rate for monitoring your workouts
m Innovative console design includes an integrated
MP3/portable media compartment, on-console towel
hook, and multi-position fan
m Schwinn ® BioDyne TM performance system includes a 25
lb. (11.3 kg) steel flywheel and computer controlled drive
system that provide high inertia for smooth strides
m Transport wheels give you the versatility to move your
workouts to the family room while watching the kids or
the den while enjoying your favorite tv program
m Small footprint fits easily into most spaces in your home
m Large-size water bottle holder fits most beverage
containers and may be removed and cleaned separately
HOWTO USETHE SCHW|NN ® ELLiPTiCALTRAiNER
Plug the AC adapter into the lower front of the machine.
To start using your Schwinn @ elliptical trainer, 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. 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, start adjusting the level to
achieve the desired workout.
Full Body/Lower Body
You can use your Schwinn @ elliptical trainer for a complete body
workout or lower body workout only. If you choose not to use
your arms, place them on the stationary handles in front of you.
Remember, the more muscles you use, the more calories you
burn.
m Forward/Reverse
You can use yourSchwinn ® elliptical trainer in the forward and
reverse directions to vary the muscles you work out. This will also
vary your workout, helping you to stay motivated. To change direc-
tions, simply slow the pedals down until they stop, and switch
directions.
m Resistance adjustment
Using the console, you have control over the levels of resis-
tance integrated into your workout. Typically, lower resistance lev-
els enable you to move at a faster pace, placing increased demand
on your cardiovascular system. Higher resistance levels will typi-
cally deliver more of a muscle / endurance workout at lower RPMs.
But everyone is different! So experiment and find the beginning of
resistance that is comfortable for you.
10
HOWTO USETHE SCHWINN ® EXERCISE ELLiPTiCAL
COMPUTER
Using the Computer
Your Schwinn ® elliptical is equipped with a versatile computer console which
includes:
o
o
o
o
o
o
o
o
o
o
o
Quick Start
1 Manual program
10 profile programs
3 Heart Rate Control programs
2 Custom user-defined programs
TimeTrial program
Fitness Test
Calorie Goal
BMI (Body Mass Index)
Recovery Mode
Results Mode
This console provides
you with important
information about
your workout as well
as controlling the
resistance levels. The
following sections
will describe how to
utilize the many func-
tions provided by this
computer. Keep this
manual accessible for
future reference, as
you will want to exper-
iment with the various
functions while you
become familiar with
the elliptical.
f
Computer Console
Design
Before we discuss
using the specific func-
tions of the computer,
let's get familiar with
the display, the differ-
ent features, and vari-
ous buttons located on
the console.
1'1
Computer Features
LCD Display
The large LCD (Liquid Crystal Display) screen located in the center of the
console is your information center. This display is divided into sections that
provide information about your workout and any preset information you may
have input into the computer. The display provides a large main window that
indicates the PROGRAM selection and RESISTANCE LEVEL. The smaller
windows across the bottom show INTERVALTIME andTIME, RPM and
WATTS, DISTANCE, and HEART (PULSE) RATE. The next larger window
on the right side of the display shows SPEED and CALORIES, ENGLISH or
METRIC operating mode, and the CYCLIST ICON with spinning wheels
relative to your SPEED. The icon also indicates that the program is running.
The large main area of the display shows the program profile you are using.
Within this profile are "bricks'/or rectangles, that are stacked vertically and
indicate the relative resistance level and course profile. The computer is
capable of offering 16 different levels of resistance. One "brick" represents
the lowest level and eight "bricks" represent the highest level. You can view
the level you are exercising in by referencing the Level numbers displayed
on the left and right side of the "brick" display. Levels 1,3, 5, 7, 9, 11, 13,
and 15 display on the left side and Levels 2, 4, 6, 8, 10, 12, 14, and 16 dis-
play on the right. The highest value displayed is the resistance level you are
working out in.
In addition, you will notice that there are 12 columns of these "bricks" lined
up horizontally across the bottom of the center of the display. Each Profile
Program is 50 columns or "intervals" long so each of these columns or
"intervals" represents one fiftieth of your workout time. For example, if you
enter a workout time of 25 minutes, each column or "interval" time will last
a duration of 30 seconds. Since the display shows the first 12 columns of
your workout program, as you progress through the workout, the program
will scroll to the left. The flashing "bricks" on the leftmost column let you
know where you are in your workout and other columns to the right show
the upcoming course profile.
The Manual, Heart Rate Control, Custom andTimeTrial programs will display
in the 12 interval columns as viewed on the LCD screen and de net scroll as
you advance through the workout.
m Alphanumeric Display
Within the LCD display the computer features a "message center" that
prompts you to input specific data and values to make the elliptical easy to
operate and gets you to your workout quickly.
12
USINGTHE 431 COMPUTER
LCD Display Descriptions
TiME
INTERVALTIME
RPM
WATTS
DISTANCE
PULSE
SPEED
CALORIES
Displays the workout TIME. TheTIME will count down from the
TIME you entered when beginning the program and shows the TIME
remaining for your workout.
Displays the INTERVALTIME. The INTERVALTIME will count down
showing theTIME remaining before the program moves to the
next column.
Displays the current pedal RPM (revolutions per minute).
Displays the current power you are producing at a given resistance
level. AWATT is a measure of workload similar to horsepower (in
fact 1 horsepower is equal to 746 Watts).
Displays the estimated DISTANCE traveled (Miles or Kilometers).
Displays your current heart rate BPM (beats per minute). You must
grip each Heart Rate contact sensor pod to enable the computer to
detect your heart rate.
Displays the estimated SPEED (Miles or Kilometers / hour).
Displays the estimated CALORIES you have burned during the exercise.
m Console Buttons and Button Functions
START / PAUSE
UP / DOWN
ENTER
SCAN
RESET
Used to start and pause the workout. When in a program pressing
this button will pause the workout, Press this button again to restart
the clock and the program where you left off.
Used to change resistance level or to adjust values such as program
time etc.
Confirms or enters your selection.
These 3 buttons enable the user to alternately view Interval Time or
Time, RPM or Watts, and Speed or Calories.
PressingRESET in the program mode will bring you back to the
"ENTER PROGRAM" screen. Holding the RESET button down
for 2 seconds will reset the console and perform the "Power Up" step.
QUICK START
RESULTS
RECOVERY
FAN
When the screen displays "ENTER PROGRAM", pressing this
will start the Manual Program. This is a "one-touch" way of starting
the Manual Program.
Press this button to end the program and see the summary results of
your workout: Total Time, Total Distance, Average Speed, Average
Watts, Average Pulse and Total Calories. Once you press this button
your workout will end. You cannot go back and resume your workout
where you left off. See START / PAUSE above for information
regarding pausing then resuming your workout.
Press this button to measure and obtain your heart rate recovery
score. See section "Recovery Test"
The console features a fan with adjustable louvers to direct airflow to
cool you off while working out. Pressing this button turns the fan on or off.
13
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