Schwinn 10,20,10 Series,20 Series Owner's Manual

10/ £0$B£188

EXERCISE BiKE

OWNER'S MANUAL

Model 10

Model 20

PN 001-7051 RevA (06/14/2007/ OWNER'S MANUAL

CONGRATU 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 started in an exercise program or are already in good shape,
the Schwinn ® bike is designed to be an efficient, easy and fun way to achieve an enhanced
level of fitness. You cars 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 bike. Also included are general fitness
guidelines. Please read this Owner's Manual in its entirety before getting onto the bike and
working out. So let's get started.

Take your time and have fun!

TABLE OF CONTENTS

Safety ..................................................................................................................... 4

k_lportant Safety hstructions ............................................................................. 4

Safety Warning Labels ......................................................................................... 5

Features ......................................................................................................................... 6

Operation ....................................................................................................................... 8

Hewto use the 10/20 bike ................................................................................. 8

How to use the 10/20 bike computer ................................................................ 9

Maintenance ................................................................................................................. 15

Moving your10/20 bike ..................................................................................... 15

Maintenance ...................................................................................................... 15

Fitness Geide_ines ....................................................................................................... 17

Getting the most out of your home fitness p_og_am ........................................ 17

The Stanford home exercise study ................................................................... 17

Home fitness planning worksheet .................................................................... 18

Balance fitness .................................................................................................. 19

Muscular strength ............................................................................................. 20

Cardiovascular strength ..................................................................................... 20

T[aining effect .................................................................................................... 20

Flexibility ............................................................................................................ 21

Exercise and body composition ........................................................................ 21

A balanced workout ........................................................................................... 22

Warm up ............................................................................................................ 22

Aerobic/strength exercise .................................................................................. 22

Cool down ......................................................................................................... 23

How to determine your maximum heart rate ..................................................... 23

Target heart rate training zones ......................................................................... 23

Beating the dropout odds: Jump start your fitness program ............................ 24

Summary of Surgeon's General Report on

physical activity and health ................................................................................ 24

Make exercise a habit ....................................................................................... 25

It's never tee late for fitness ............................................................................. 26

Suggested readings ........................................................................................... 26

Limited Warranty ........................................................................................................ 27

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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]

I

-- not avoided, could result in death or serious injury.

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 machine or present during its operation. This machine

is not suitable as a children's toy. There is a natural tendency for children

towantto 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 hazards to adults may not

appear to doso to children.

4. Consult a physician prior to commencing an exercise program. If, at any
time, you feel faint or dizzy, or experience pain,stop and consult your

physician.

5. Inspectthis machine for loose parts or signs ofwear. Payspecial

attention to the seat, pedals, and crank arms. Do not use if found in this
condition. Contact 1-800-4-MYHOME®.

6. This exercise machine is for consumer users only.

7. Set up and operate this exercise machine on a solid level surface.

8. This machine contains moving parts. Use Caution. Do notwear loose

clothing or jewelry.

9. Care should betaken when mounting and dismounting the exercise

bicycle.

10. This machine is designed for auserweight limit of 275lb. (125 kg). Donot

use if you are over this weight.

11. Set up the machine so that there is a free area of 19.7inches(0.5 m) on

all sides of the machine. Keep third parties out ofthis area when the
machine is in use.

12. Operate the machine in the manner described in this manual. It can be

hazardousto over exert yourself during exercise.

13. Make sure that all positional adjustment devices are securely engaged.

SAFETY WARNING LABELS

BEFOREUSINGYOURPRODUCT:The following safety warnings are located in site-specific areas onthe 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.

Label1: General safety warning label.

* Keep Children Away.
° Prior to use, read and understand the

Owners Manual.

• Injury or death is possible if Caution is
not used while using this machine.

. The Maximum User Weight for this

machine is 275 pounds (125 Kilograms).

• Replace any "Caution" 'Warning" or
"Danger" label that is illegible, damaged
or removed.

• This machine is for home use only.

o
o

o

Location: Affixed to the console mast cover just below the computer.

Serial

number

Label 1

location

number

%

Model 20

10/20 FEATURES AND BENEFITS

On-board Computer
The fast and easy way to obtairl inlnlediate feedback

regafding your fitness program

Ub

! 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 high inertia flywheel

| Transport Wheels

A single individual can easily nlove andposition the Bikes
across any flat surface

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 10or forward on the 20 bike. If your leg is bent too much, you will need to move the seat
up on the 10 or backward on the 20 bike.

Adjust the 10 seat by first dismounting the bike, then pulling out the adjustment knob on the seat

tube and releasing the locking pin. 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 20 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 hub at the end of the pedal through one of the slots in the strap. Pull down on the strap until
it snaps into place. 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.

! Handlebar Adjustment
The 10 offers an adjustable handlebar to ensure a variety of comfortable hand positions. To adjust the

angle of the handlebars, loosen knob, adjust the handlebars to the desired position and re-tighten.

! Resistance adjustment
Using the console, you have 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! So experiment and find the beginning of resistance
that is comfortable for you.

[] 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.

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

TIME

Displays current exercise pedal RPM (Revolutions Per Minute).

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
increments.

If exercise DISTANCE is preset, DISTANCE will count down from your preset
DISTANCE until it reaches 00.00.

CALORIES

If exercise CALORIES is not preset, CALORIES will count up from 0 to 999 in 1 Calorie
increments.

If exercise CALORIES is preset, CALORIES will count down from your preset
CALORIES until it reaches O.

PULSE

Your heart rate will display when you grip the heart rate sensors located on the
handlebars.

WARTS

Shows your approximate power output at a given resistance level.