Schwinn 305P Stepper, 305P Owner's Manual
FEATURES
FEATURES AND BENEFITS
On-board Computer
The fast and easy way to obtain immediate
feedback regarding your fitness program
Pedals
Oversized pedal platforms make it easy to
get into position to make the most of
every workout
Hydraulic Cylinders
The smooth and quiet hydraulic design
provides years of comfortable and efficient
stepping action
Padded Hand Grips
Sturdy, well-padded hand grips for extra
stability and comfort
Transport Wheels
A single individual can easily move and position
the 305p Stepper across any flat surface
Serial Number
Located on the underside of the base frame
Operation ........................................................................................................4
How to use the 305p Stepper ..............................................................4
How to use the 305p Stepper Computer ...........................................6
Maintenance...................................................................................................8
Moving your 305p Stepper....................................................................8
Installing new computer batteries......................................................8
Daily maintenance...................................................................................8
Guidelines – General Fitness and Exercise.........................................9
Introduction to physical fitness...........................................................9
Structuring your exercise sessions.....................................................9
Principles of endurance exercise........................................................10
Benefits of endurance exercise ..........................................................11
Components of fitness .........................................................................11
Measurements of work .........................................................................12
Signals of over-exertion........................................................................12
Target heart rate zone..........................................................................13
Exercise suggestions.............................................................................14
Setting goals...........................................................................................14
The F.I.T. workout system ....................................................................15
Fitness Bibliography...................................................................................16
Owner’s Record............................................................................................16
Schwinn Cycling & Fitness Inc. Limited Warranty ...........................17
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Thank you for making the Schwinn 305p Stepper 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 305p Stepper 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 305p Stepper is designed to be
an efficient, easy and fun way to achieve an enhanced level of
fitness. You can step your way to a slimmer and healthier body.
The on-board digital computer enables you to accurately monitor your progress by tracking time, rate, steps, total steps and
approximate calories burned.
This Owner’s Manual contains all the information you need to
operate and enjoy your 305p Stepper. Also included are general
fitness guidelines. Please read this Owner’s Manual in its entirety before getting onto the 305p Stepper and working out. So
let’s get started.
Take your time and have fun!
INTRODUCTION
CONGRATULATIONS!
FITNESS SAFEGUARDS
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.
TABLE OF CONTENTS
■ Resistance Adjustment
You have full control over the levels of resistance
integrated into your workout. Typically, higher resistance
levels enable you to move at a faster pace, placing an
increased demand on your cardiovascular system. Lower
resistance levels will deliver more of a muscle/strength
workout at a slower pace. But everyone is different!
So experiment and find the beginning level of resistance
that is comfortable for you.
■ Lower body workout
Resistance levels can be adjusted independently for the right
and left legs. By turning the selector at the top of each
hydraulic cylinder (Fig. 1), you can select from a wide range of
resistance levels, from 1 (the lowest) to 12 (the highest).
1. Place a foot in the center of each step pedal and stand
comfortably upright. Center your body over the pedals and
point your toes as straight forward as is comfortable (Fig. 2).
2. Loosely grasp the handlebars while standing up straight. Begin
stepping slowly. Keep your feet in contact with the pedals at all
times and your arms stationary (Fig. 3).
3. Keep stepping until you feel secure, stable and comfortable
with a consistent rhythm. Adjust the cylinder resistance level as
needed for comfort or workout intensity.
OPERATION
FIG.2
FIG.3
HOW TO USE THE 305p STEPPER
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FITNESS SAFEGUARDS
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 305p Stepper while machine is in use. A child’s
curiosity may result in injury. Do not allow children to use the 305p Stepper. The pedal
travel ranges are designed and intended for adults, not children.
• Do not dismount the 305p Stepper until the pedals are at a complete STOP.
• Warn bystanders to keep a safe distance. Do not allow anyone to touch the stepper while
it is in motion.
FIG.1
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