Schwinn 213 User Manual 2

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113/213

OWNERS MANUAL

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SAFEGUARDS

FITNESS SAFEGUARDS AND

WARNINGS

Before starting any exercise program, consult with your physician or health professional. He or she can help establish the correct exercise frequency, intensity (target heart rate zone) and time appropriate for your particular age and condition.

The following 3 warnings listed below are also located on the computer console mast of the exercise bike. Failure to follow any of these safeguards may result in injury or serious health problems.

•Read and understand the Owner’s Manual and operation instructions prior to use. If you do not have an Owner’s Manual, call 1-800-864-1270 to obtain one.

•If you feel any unusual pain or tightness in your chest, shortness of breath or dizziness, feel faint or have any discomfort while you exercise, STOP! Consult your physician.

•Keep children and pets away.

OTHER IMPORTANT SAFEGUARDS

AND WARNINGS

•Do not exceed maximum user weight of 136 kg (300 lb.)

•It is the responsibility of the owner to ensure that all users of this equipment are adequately informed of all precautions.

•Use this equipment only on a solid level surface. Cover the floor or carpet beneath this equipment for protection.

•Read the Warning Label located on the computer console mast.

•Do not place fingers or any other objects into moving parts of the exercise equipment.

•This equipment is designed for use by persons aged 13 years and older. Teenagers should be supervised.

•Always wear athletic shoes for foot protection. Avoid wearing loose clothing that may become entangled in the drive mechanism.

•Warn bystanders to keep a safe distance, especially from the moving pedals. Do not allow anyone to touch the bike while it is in operation.

•This equipment is for home use only. Do not use in a commercial, institutional, or rental setting.

•Care should be taken when mounting or dismounting the exercise bicycle.

•Do not operate in damp or wet conditions.

•Follow proper set-up and guidance as outlined in the Owner’s Manual and Assembly Instructions. Only use the bike as outlined in usage instructions of the Owner’s Manual.

•Prior to each use inspect the bike for loose, broken, or worn parts. Do not use if found in this condition. The safety of the equipment can only be ensured if it is regularly examined and maintained. (See Maintenance section of the Owner’s Manual)

•Refer to the Maintenance section in the Owner’s Manual and disconnect power supply before servicing the bike.

•Replace Warning Label if damaged, illegible, or removed.

•We recommend that a minimum distance of 1 meter (39 inches) surrounding the bike is kept clear of all obstructions, including children, bystanders, and pets. This is to ensure adequate clearance for easy access to the bike and to avoid any possible contact with the moving pedals.

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SYSTEM COMFORT ™FIT-BIO SCHWINN

THE REVOLUTIONARY SCHWINN BIO-FIT™ COMFORT SYSTEM

The unique and revolutionary Schwinn Bio-Fit™ 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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Schwinn Bio-Fit™ handlebars adjust for a variety of multiple comfortable hand positions (Offered on upright models)

Schwinn Bio-Fit™ wide seats offer stability, comfort, and support

Schwinn Bio-Fit™ pedals provide proper alignment for efficient pedaling

Console slider mechanism contributes to an ideal user interface position

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

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 oversized, perimeter weighted, 9kg 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

Convenient storage for your favorite workout reading materials (Offered on recumbent models)

FEATURES

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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:

▲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 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
Operation...........................................................................................	9
How to use the Schwinn exercise bike........................	9
How to use the Schwinn exercise bike computer .......	11
Maintenance......................................................................................	29
Moving your Schwinn exercise bike............................	29
Leveling your Schwinn exercise bike ..........................	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 a Variety 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
Schwinn® Fitness Limited Warranty...............................................	39
Workout Log………………………………………………………………	40

CONTENTS OF TABLE

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OPERATION

HOW TO USE THE SCHWINN EXERCISE BIKE

■ Seat adjustment

Fig. 1

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 Fig 2. the knee (Figs. 1 and 2).

Fig. 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 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.

Fig. 3

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 (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 recumbent seat, pull the seat knob up 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. (Fig.4)

Fig. 4

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 re-tighten (Fig. 5). 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.

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Fig. 5

Fig. 6

Fig. 7

Fig. 8

■ 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 (Fig. 6). 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 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 (Fig. 7).

■ Console Adjustment

The upright and recumbent bike both feature a console position adjustment that enables you to position the console closer or farther away from your body to make the console buttons easier to reach, the LCD screen easier to view, and your body position more comfortable so you don’t feel too cramped or too stretched out while exercising. To adjust the console position, loosen the knob, adjust the console to the desired position and re-tighten (Fig. 8). Experiment by moving the seat and console sliders closer together or farther apart to totally customize the most comfortable exercise position possible.

■ 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

USING THE COMPUTER

Using the Computer

Your Schwinn bike is equipped with a versatile computer console which includes:

•Quick Start

•1 Manual program

•10 profile programs

•3 Heart Rate Control programs

•2 Custom user-defined programs

•Time Trial 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 controls 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.

Computer Console Design

Before we discuss using the specific functions of the computer, let’s get familiar with the display, the different features, and various buttons located on the console.

Computer Features

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■ 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 INTERVAL TIME and TIME, 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 display 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 and Time Trial programs will display in the 12 interval columns as viewed on the LCD screen and do not scroll as you advance through the workout.

■ Alphanumeric Display

Within the LCD display the computer features a “message center” that prompts you to input specific data and values to make the bike easy to operate and gets you to your workout quickly.

OPERATION

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OPERATION

USING THE 113/213 COMPUTER

■ LCD Display Descriptions

TIME	Displays the workout TIME. The TIME will count down from the
	TIME you entered when beginning the program and shows the TIME
	remaining for your workout.

INTERVAL TIME Displays the INTERVAL TIME. The INTERVAL TIME will count down showing the TIME remaining before the program moves to the next column.

RPM	Displays the current pedal RPM (revolutions per minute).
WATTS	Displays the current power you are producing at a given resistance
	level. A WATT is a measure of workload similar to horsepower (in
	fact 1 horsepower is equal to 746 Watts).
DISTANCE	Displays the estimated DISTANCE traveled (Miles or Kilometers).
PULSE	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.
SPEED	Displays the estimated SPEED (Miles or Kilometers / hour).
CALORIES	Displays the estimated CALORIES you have burned during the exercise.

■ Console Buttons and Button Functions

START / PAUSE 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.

UP / DOWN	Used to change resistance level or to adjust values such as program
	time etc.
ENTER	Confirms or enters your selection.
SCAN	These 3 buttons enable the user to alternately view Interval Time or
	Time, RPM or Watts, and Speed or Calories.
RESET	Pressing RESET 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	When the screen displays “ENTER PROGRAM”, pressing this
	will start the Manual Program. This is a “one-touch” way of starting
	the Manual Program.
RESULTS	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.
RECOVERY	Press this button to measure and obtain your heart rate recovery
	score. See section “Recovery Test”.
FAN	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.

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