®
101/201
OWNER'S MANUAL
101/201 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 flywheel
Transport Wheels
A single individual can easily move and position the Bikes across any flat surface
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.
The 101/201 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, the 101/201 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 101/201 bike. Also included are general fitness guidelines. Please read this Owner’s Manual in its entirety before getting onto the 101/201 bike and working out. So let’s get started.
Take your time and have fun!
TABLE OF CONTENTS |
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Operation .......................................................................................................... |
7 |
How to use the 101/201 bike .................................................................. |
7 |
How to use the computer ....................................................................... |
8 |
Maintenance.................................................................................................... |
10 |
Moving your 101/201 bike ...................................................................... |
10 |
Daily maintenance ................................................................................... |
10 |
Guidelines – General Fitness and Exercise |
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by Edmund R. Burke, Ph.D ............................................................................. |
11 |
Getting the most out of your home fitness program ..................... |
11 |
The Stanford home exercise study ...................................................... |
11 |
Home fitness planning worksheet ....................................................... |
12 |
Balance fitness ......................................................................................... |
13 |
Muscular strength ................................................................................... |
14 |
Cardiovascular strength ......................................................................... |
14 |
Training effect .......................................................................................... |
14 |
Flexibility ................................................................................................... |
15 |
Exercise and body composition ........................................................... |
15 |
A balanced workout ................................................................................ |
16 |
Warm up .................................................................................................... |
16 |
Aerobic/strength exercise..................................................................... |
16 |
Cool down ................................................................................................. |
17 |
How to determine your maximum heart rate ................................... |
17 |
Target heart rate training zones .......................................................... |
17 |
Beating the dropout odds: Jump start your fitness program ....... |
18 |
Summary of Surgeon's General Report on |
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physical activity and health ................................................................... |
18 |
Make exercise a habit.............................................................................. |
19 |
It's never too late for fitness................................................................. |
20 |
Suggested readings ................................................................................ |
20 |
Schwinn Fitness Inc. Limited Warranty ................................................. |
21 |
F I T N E S S S A F E G U A R D S
Before starting any exercise program, consult with your physician or health professional. He or she can help establish the exercise frequency, intensity (target heart rate zone) and time appropriate for your particular age and condition. If you have any pain or tightness in your chest, an irregular heartbeat, shortness of breath, feel faint or have any discomfort while you exercise, STOP! Consult your physician before continuing.
HOW TO USE THE 101/201 BIKE
FIG.1
FIG.2
FIG.3
FIG.4
■ 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 (Figs. 1 and 2).
2.If your leg is too straight or your foot cannot touch the pedal, you will need to move the seat down on the 101 or forward on the 201 bike. If your leg is bent too much, you will need to move the seat up on the 101 or backward on the 201 bike.
3.Adjust the 101 seat by first dismounting the bike, then pulling out the adjustment knob on the seat tube and releasing the locking pin (Fig. 3). 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 201 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 nub at the end of the pedal through one of the slots in the strap. Pull down the strap until it snaps into place (Fig. 4). 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.
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■ Resistance adjustment
Using the console, you have full 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.
F I T N E S S S A F E G U A R D S
Failure to follow any of these safeguards may result in injury or serious health problems.
•Do not place fingers or any other objects into moving parts of the exercise equipment.
•Keep children and pets away from the 101/201 bike while machine is in use. A child’s curiosity may result in injury. Do not allow children to use the bike. The pedal travel ranges are designed and intended for adults, not children.
•Never turn pedal crank arms by hand. To avoid entanglement and possible injury, do not expose hands or arms to the drive mechanism.
•Do not dismount the bike until the pedals are at a complete STOP.
•Warn bystanders to keep a safe distance. Do not allow anyone to touch the bike while it is in motion.
•Setup and operate on solid level surface
•Replace or tighten any worn or loose components before using
•Do not wear loose or dangling clothing while exercising
•Care should be taken when mounting and dismounting
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