Schwinn 428P, 418P User Manual
418p/428p418p/428p
OWNER'S MANUAL
®
FEATURES AND BENEFITS
Transport Wheels
Built-in transport wheels allow a single
individual to easily move and position the bike
across any flat surface
Frame Stabilizers
Oversize frame stabilizers for added stability.
Belt Drive
For a smooth quiet ride
On-Board Computer
Displays time, speed, distance, RPMs, workload,
calories/hour, calories, heart rate, level.
Synchronized Arms
For a total body workout
Heavy Duty Construction
Institutional-quality construction stands up to
the most intense workout environment
Foot Platform
Moves along with your natural foot motion.
Electromagnetic Braking
Contact-free resistance braking provides fast, fluid
adjustability and long-lasting, reliable performance.
CONGRATULATIONS!
Thank you for making the Schwinn 418/ 428p elliptical trainer a part
of your exercise program. For many years to come, you will be able to
rely on the quality of Schwinn’s craftsmanship and durability. We have
included some general fitness guidelines for your use and hope you
will find the information valuable in assisting you in your pursuit of a
healthy lifestyle.
The 418/ 428p elliptical trainer will enable you to customize and
monitor your workouts to:
▲ Increase your energy level
▲ Increase cardiovascular and aerobic fitness
▲ Increase lower and upper body muscle strength
▼ Decrease your overall percentage of body fat
Whether you are just getting started in an exercise program or are
already physically fit, the 418/ 428p is designed to be an efficient, easy
and enjoyable way to achieve an improved level of fitness. You can
exercise your way to a more fit and healthy body. The on-board
digital computer enables you to accurately monitor your progress
by tracking time, distance, speed, calories, and strides per minute.
This Owner’s Manual contains all the information you need to operate
and enjoy your 418/ 428p elliptical trainer. Please read the manual in
its entirety before attempting to exercise on the 418/ 428p.
Let’s get started.
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.
Operation ......................................................................................................6
How to use the 418/ 428p elliptical trainer ........................................6
How to use the 418 elliptical trainer computer ................................7
How to use the 428p elliptical trainer computer.............................11
Maintenance..................................................................................................16
Moving your 418/ 428p elliptical trainer ............................................16
Leveling your 418/ 428p elliptical trainer...........................................16
Maintenance............................................................................................16
Guidelines – General Fitness and Exercise
by Edmund R. Burke, Ph.D ........................................................................17
Getting the most out of your home fitness program....................17
The Stanford home exercise study.....................................................17
Home fitness planning worksheet .....................................................18
Balance fitness........................................................................................19
Muscular strength..................................................................................20
Cardiovascular strength .......................................................................20
Training effect .........................................................................................20
Flexibility..................................................................................................21
Exercise and body composition..........................................................21
A balanced workout...............................................................................22
Warm up...................................................................................................22
Aerobic/strength exercise ...................................................................22
Cool down ...............................................................................................23
How to determine your maximum heart rate .................................23
Target heart rate training zones.........................................................23
Beating the dropout odds: Jump start your fitness program......24
Summary of Surgeon General’s Report on
physical activity and health..................................................................24
Make exercise a habit ............................................................................25
It's never too late for fitness ...............................................................26
Suggested readings...............................................................................26
Schwinn Fitness Inc. Limited Warranty ...............................................27
TABLE OF CONTENTS
HOW TO USE THE 418/ 428p ELLIPTICAL TRAINER
6 77
To start using the Schwinn elliptical simply stand on the foot pedals
with the front of your shoes close to the front edge of the foot
platform. Place your hands at a comfortable position on the upper
body arms. Simply move your highest foot forward and follow the
natural path of the machine.
Start on a level that is comfortable to familiarize yourself with the
machine. Once you are comfortable start adjusting the level to achieve
the workout desired.
■ Full Body/Lower Body
The Schwinn elliptical machine can either be used as a complete body
workout or lower body only. If you choose not to use your arms, place
them on the stationary handles in front of you. Remember the more
muscles you use the more calories you burn.
■ Forward/Reverse
The 418/ 428p can be used in the forward and reverse direction to vary
the muscles that you work out. This will also vary your workout
helping you to stay motivated. To change directions, simply slow the
pedals down until they stop and switch directions.
■ Resistance Control
The 418/ 428p resistance level can be changed at any time during your
workout. Adjusting your level will allow you to increase or decrease
your intensity level. The resistance is controlled with the console.
HOW TO USE THE 418/ 428p
ELLIPTICAL TRAINER COMPUTER
8
Selecting a Profile Program:
Programs 2 – 12 are individually designed to provide a variety of workout
options. Once the console is on, use the “+” or “-“ buttons to select a
Program. You will be prompted to set (“+” “-“) and enter (ENTER button)
TIME. Now press START to begin the program. Once you are in the
program, you can adjust the resistance level at any time by pressing the
“+” or “-“ buttons.
Heart Rate Control Programs (P11, and P12):
These programs will automatically adjust the resistance to bring your Heart
Rate into a target zone. The target heart rate zone for P11 is 60% of your
predicted maximum heart based on your age. This program is well suited
for burning fat Calories, Recovery training (to be done the day after a
particularly strenuous workout,) or training for those that are in the early
stages of a long term workout program.
The target heart rate zone for P12 is 85% of your predicted maximum heart
rate. This program is suited for strengthening of the cardiovascular
system, or burning a maximum amount of calories in a shorter period.
Fitness Test (P6):
This test can be used as protocol for a “power increment” test in which
one would be trying to determine their Lactate, or Anaerobic Threshold
Heart Rate. Since this is a maximum effort test, it is recommended that
this test be administered under the supervision of a qualified Sports
Medicine Physiologist.
418 FUNCTIONS/FEATURES
418 FUNCTIONS/FEATURES
Button Functions
START / Pause
Starts workout session, Pause temporarily pause the
workout. While in Pause, the resistance is decreased.
ENTER Used to enter information, such as setting the Time, or
choosing a program.
UP + Adjusts data up
DOWN - Adjusts data down
MODE Changes the Display between CALORIES or WATTS
and SPEED or RPM
Note: To Reset the console, press and hold the
Start / Pause button
Display Description:
SPEED
Displays the estimated current speed (miles / hour)
RPM Displays the current pedal RPM (revolutions per minute)
TIME Displays the workout time.
DISTANCE Displays the estimated distance traveled.
WATTS / Workload Displays the current power that the user is producing
CALORIES: Displays the estimated Calories the user has burned
during the exercise.
PULSE Displays the users current heart rate (beats per minute.)
Operating Instructions for Console
Getting Started:
To turn on the computer either press any button or start pedaling.
Note: to “reset” the console at any time, press and hold the START / PAUSE key.
Quick Start:
By simply pressing the Start button, you can begin pedaling in the MANUAL
program.
Resistance Control:
At any time during a workout you can control the resistance of the bike by
using the UP and DOWN arrow buttons. You can Increase the resistance by
pressing the “+” or “-“ buttons.
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