EXERCISE BIKE
OWNER’S MANUAL
130 Upright
230 Recumbent
PN 001-6895 Rev B (08/2006) |
OWNER’S MANUAL |
CONGRATULATIONS!
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® craftsmanship and durability as you pursue your personal fitness goals.
This Schwinn® bike should enable you to shape and monitor your workouts to:
Increase your energy level
Increase cardiovascular and aerobic fitness
Increase lower body muscle strength
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® bike 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 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!
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TABLE OF CONTENTS |
|
Safety Precautions ................................................................................. |
4 |
Important Safety Instructions ............................................ |
4 |
Safety Warning Labels........................................................ |
5 |
Features ............................................................................................ |
8 |
Operation ........................................................................................... |
10 |
How to use the Schwinn® exercise bike ......................... |
10 |
How to use the Schwinn® exercise bike computer ........ |
12 |
Maintenance .......................................................................................... |
24 |
Moving your Schwinn® exercise bike .............................. |
24 |
Leveling your Schwinn® exercise bike ............................. |
24 |
Maintenance ..................................................................... |
24 |
Fitness Guidelines ................................................................................ |
25 |
Exercise and Health ......................................................... |
25 |
Your New Home Fitness Program .................................... |
25 |
Steps to Getting Started .................................................. |
26 |
Components of Fitness .................................................... |
27 |
Cardiovascular Fitness ...................................................... |
27 |
Muscular Strength ............................................................ |
27 |
Flexibility ........................................................................... |
28 |
Nutrition ............................................................................ |
29 |
Understand Caloric Balance ............................................. |
29 |
Eat a Variety of Foods ....................................................... |
29 |
Drink Water ....................................................................... |
29 |
Eat More Often / Portions ................................................ |
29 |
Monitoring Your Intensity ................................................. |
30 |
Training Zones .................................................................. |
30 |
Beating the Dropout Odds ............................................... |
32 |
Suggested Readings ........................................................ |
33 |
Workout Log ......................................................................................... |
35 |
Schwinn® Fitness LimitedWarranty .................................................. |
37 |
Contact Information ............................................................................. |
39 |
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SAFEGUARDS
IMPORTANT SAFETY INSTRUCTIONS
The following definition applies to the word “Warning” found throughout this manual:
Indicates a potentially hazardous situation which, if not avoided, could result in death or serious injury.
PRIOR TO USING THIS EQUIPMENT, OBSERVE THE FOLLOWING WARNINGS:
1. Read and understand the complete Owner's Manual.
2.Read and 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 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 hazards to adults may not appear to do so 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.Inspect this machine for loose parts or signs of wear. Pay special attention to the seat, pedals, and crank arms. Do not use if found in this condition. Contact Nautilus Customer Service.
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 not wear loose clothing or jewelry.
9.Care should be taken when mounting and dismounting the exercise bicycle.
10.This machine is designed for a user weight limit of 300 lb. (136 kg). Do not use if you are over this weight.
11.Set up the machine so that there is a free area of 19.7 inches ( 0.5 m) on all sides of the machine. Keep third parties out of this area when the machine is in use.
12.Operate the machine in the manner described in this manual. It can be hazardous to over exert yourself during exercise.
13.Make sure that all positional adjustment devices are securely engaged.
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SAFETY WARNING LABELS
BEFORE USING YOUR PRODUCT: The following safety warnings are located in site-specific areas on the Schwinn Exercise Bike Model 130 and 230. 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 a warning label, please call 1-800-864-1270 to obtain a new label.
Label 1: "1. Keep children away.
2.Prior to use, read and understand the Owner's Manual.
3.Injury or death is possible if Caution is not used while using this machine.
4.The maximum user weight for this machine is 300 lb. (136 kg).
5.Replace any "Caution", "Warning" or "Danger" label that is illegible, damaged or removed.
6.This machine is for home use only."
Location: Affixed to the console mast just below the computer.
Label 1
Model 130
SAFEGUARDS
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SAFEGUARDS
Label 1
Model 230
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FEATURES
THE REVOLUTIONARY SCHWINN® BIOFIT™
COMFORT SYSTEM
The unique and revolutionary Schwinn® BioFit™ Comfort System is designed specifically to ensure that each point of contact and user-interface with the bike provides the user with proper ergonomic and bio-mechanical positioning, superior comfort, the ultimate in functionality, and is fully customizable to fit each user’s unique and specific needs.
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The Schwinn® BioFit™ console is tilt-adjustable for a customizable viewing angle to accommodate various workout environments,positions and intensities
Schwinn® BioFit™ wide seats offer stability, comfort, and support
Schwinn® BioFit™ pedals provide proper alignment for efficient pedaling
Handlebar slider mechanism contributes to an ideal user interface position (Offered on upright models)
Seat slider mechanism ensures optimum seat height and fore/aft adjustment (Offered on upright models)
Lumbar support can be adjusted for improved lower back support (Offered on recumbent models)
Other features:
Multi-program and feature-packed computer with 16 levels of resistance will keep you motivated and help you achieve your fitness goals
Grip heart rate for monitoring your workouts
The Schwinn® BioFit™ recumbent frame is a userfriendly design that enable you to easily get on and off the bike without having to step over a high seat rail
High-quality, chrome-plated seat tube looks good in any room in the house
Oversized rear stabilizer tube for rock-solid steadiness
Drive train features a strong and durable 3-piece crank, super quiet 6-groove drive belt and oversize, perimeter weighted, 20 lb. (9 kg) flywheel provide the ultimate in true “road” feel
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
FEATURES
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OPERATION
HOWTO USETHE SCHWINN® EXERCISE 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 upright bike or forward on the recumbent bike. If your leg is bent too much, you will need to move the seat up on the upright bike or backward on the recumbent bike.
3.Adjust the upright seat height 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 recumbent seat, pull the seat knob outward 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.
4.The upright bike also features a combination fore / aft and micro seat height adjustment slider. To move the seat closer to, or away from the console, loosen the knob, slide the seat forward or rearward to the desired position and retighten. Because of the unique angled design of the slider it also functions as a micro seat height adjustment. Using this feature in combination with the pop-pin adjustment on the seat tube enables you to fine tune the proper seat height for optimum comfort and performance.
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 nub 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 upright bike offers an adjustable reach handlebar to ensure a variety of comfortable workout positions. To adjust the reach of the handlebars, loosen knob, slide the handlebars in or out to the desired position and re-tighten.
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Console Adjustment
The upright and recumbent bikes both feature a tilt-adjustable console that enables you to customize your own viewing angle. To adjust the console tilt position, loosen the knob, move the console to one of the three available tilt positions 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 and with your hands resting on the hand grips. Pedal at an easy pace, at a low resistance level until you feel comfortable and secure. As you feel more comfortable, experiment with the range of resistance levels available via the console.
OPERATION
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OPERATION
HOWTO USETHE SCHWINN® EXERCISE BIKE COMPUTER
Using the Computer
Your Schwinn® bike is equipped with a versatile computer console which includes:
•Quick Start
•1 Manual program
•6 profile programs
•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 functions provided by this computer. Keep this manual accessible for future reference, as you will want to experiment with the various functions while you become familiar with the bike.
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