FEATURES AND BENEFITS
On-board Computer
The fast and easy way to obtain immediate feedback regarding your fitness program
Padded Hand Grips
Sturdy, well-padded hand grips for extra stability and comfort
Hydraulic Cylinders
The smooth and quiet hydraulic design provides years of comfortable and efficient stepping action
Pedals
Oversized pedal platforms make it easy to get into position to make the most of every workout
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
FEATURES
CONGRATULATIONS!
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INTRODUCTION |
Thank you for making the Schwinn 305p Stepper a part of your |
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exercise and fitness activities. For years to come, you’ll be able |
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to rely on Schwinn craftsmanship and durability as you pursue |
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your personal fitness goals. |
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The 305p Stepper should enable you to shape and monitor your |
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workouts to: |
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▲ Increase your energy level |
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▲ Increase cardiovascular and aerobic fitness |
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▲ Increase lower body muscle strength |
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▼ Decrease your overall percentage of body fat |
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Whether you are just getting started in an exercise program or |
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are already in good shape, the 305p Stepper is designed to be |
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an efficient, easy and fun way to achieve an enhanced level of |
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fitness. You can step your way to a slimmer and healthier body. |
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The on-board digital computer enables you to accurately moni- |
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tor your progress by tracking time, rate, steps, total steps and |
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approximate calories burned. |
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This Owner’s Manual contains all the information you need to |
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operate and enjoy your 305p Stepper. Also included are general |
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fitness guidelines. Please read this Owner’s Manual in its entire- |
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ty before getting onto the 305p Stepper and working out. So |
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let’s get started. |
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Take your time and have fun! |
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2
TABLE OF CONTENTS |
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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...................................................... |
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Daily maintenance................................................................................... |
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Guidelines – General Fitness and Exercise......................................... |
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Introduction to physical fitness........................................................... |
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Structuring your exercise sessions ..................................................... |
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Principles of endurance exercise........................................................ |
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Benefits of endurance exercise .......................................................... |
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Components of fitness ......................................................................... |
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Measurements of work ......................................................................... |
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Signals of over-exertion........................................................................ |
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Target heart rate zone.......................................................................... |
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Exercise suggestions............................................................................. |
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Setting goals ........................................................................................... |
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The F.I.T. workout system .................................................................... |
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Fitness Bibliography ................................................................................... |
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Owner’s Record ............................................................................................ |
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Schwinn Cycling & Fitness Inc. Limited Warranty........................... |
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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.
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HOW TO USE THE 305p STEPPER
OPERATION |
■ Resistance Adjustment |
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FIG.1 |
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You have full control over the levels of resistance |
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integrated into your workout. Typically, higher resistance |
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levels enable you to move at a faster pace, placing an |
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increased demand on your cardiovascular system. Lower |
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resistance levels will deliver more of a muscle/strength |
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workout at a slower pace. But everyone is different! |
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So experiment and find the beginning level of resistance |
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that is comfortable for you. |
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FIG.2
■ 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).
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.
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 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.
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