Schwinn 206, 106 User Manual

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Nautilus, Inc., World Headquarters, 16400 SE Nautilus Dr., Vancouver, WA 98683

Printed in China

Model 106

106/206

EXERCISE BIKE

OWNER'S MANUAL

Model 206

PN 001-7007 RevA (10/6/2006)

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.

The Schwinn® bike should enable you to shape and monitor your workouts to:

INTRODUCTION

pIncrease your energy level

pIncrease cardiovascular and aerobic fitness

p Increase lower body muscle strength

q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 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!

TABLE OF CONTENTS

Safety Precautions.........................................................................................................4

Important Safety Instructions .............................................................................4

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

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

Operation .......................................................................................................................9

How to use the Schwinn® exercise bike ............................................................9

How to use the Schwinn

exercise bike computer ........................................... 10

INTRODUCTION

Maintenance ................................................................................................................. 14

Moving your Schwinn

Maintenance ...................................................................................................... 14

Fitness Guidelines ....................................................................................................... 15

Getting the most out of your home fitness program ........................................ 15

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

Home fitness planning worksheet .................................................................... 16

Balance fitness .................................................................................................. 17

Muscular strength .............................................................................................18

Cardiovascular strength .....................................................................................18

Training effect ....................................................................................................

Flexibility ............................................................................................................ 19

Exercise and body composition ........................................................................19

A balanced workout ........................................................................................... 20

Warm up ............................................................................................................

Aerobic/strength exercise ..................................................................................20

Cool down .........................................................................................................21

How to determine your maximum heart rate..................................................... 21

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

Beating the dropout odds: Jump start your fitness program ............................ 22

Summary of Surgeon’s General Report on

physical activity and health ................................................................................22

Make exercise a habit .......................................................................................23

It’s never too late for fitness .............................................................................

Suggested readings ........................................................................................... 24

Limited Warranty ........................................................................................................ 25

Contact Information ................................................................................................... 27

exercise bike ................................................................14

IMPORTANT SAFETY INSTRUCTIONS

7 ! 2 . ) . '

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:

SAFETY PRECAUTION

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 sur face.

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 positi

onal adjustment devices are securely engaged.

SAFETY WARNING LABELS

BEFORE USING YOUR PRODUCT: The following safety warning label is located on the Schwinn® Exercise Bike Model 106 and 206. 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 cover just below the computer.

SAFETY PRECAUTION

Label 1 location

FEATURES

Model 206

Model 106

106/206 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

FEATURES

Transport Wheels

A single individual can easily move and position the Bikes across any flat surface

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