PN 001-7076 Rev A (05/11/07)
elliptical
owner’s manual
owner’s manual
CONGRATULATIONS!
Thank you for making the Schwinn® elliptical trainer 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.
This Schwinn® elliptical trainer should enable you to shape and monitor your workouts to:
pIncrease your energy level
pIncrease cardiovascular and aerobic fitness
pIncrease lower body muscle strength
qDecrease your overall percentage of body fat
Whether you are just getting started in an exercise program or are already in good shape, this Schwinn® elliptical trainer 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 elliptical trainer. Also included are general fitness guidelines. Please read this Owner’s Manual in its entirety before getting onto the elliptical trainer and working out. So let’s get started.
Take your time and have fun!
TABLE OF CONTENTS |
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Safety Precautions.................................................................................. |
4 |
Important Safety Instructions ............................................ |
4 |
Safety Warning Labels........................................................ |
6 |
Features ............................................................................................ |
8 |
Operation ........................................................................................... |
10 |
How to use the Schwinn® elliptical trainer ...................... |
10 |
How to use the Schwinn®elliptical trainer computer ....... |
11 |
Maintenance........................................................................................... |
29 |
Moving your Schwinn® elliptical trainer ........................... |
29 |
Leveling your Schwinn® elliptical trainer .......................... |
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 |
Workout Log .......................................................................................... |
39 |
Schwinn® Fitness Limited Warranty ................................................... |
40 |
Contact Information .............................................................................. |
41 |
CONTENTS
SAFEGUARDS
IMPORTANT SAFETY INSTRUCTIONS
The following definition applies to the word “Warning” found throughout this manual:
7!2.).' |
Indicates a potentially hazardous situation which, if |
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not avoided, could result in death or serious injury. |
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prior to using this equipment, observe the following warnings:
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. Do not use if found in this condition. Contact Nautilus Customer Service.
6.This machine contains moving parts. Use Caution. Do not wear loose clothing or jewelry.
7.This machine is designed for a user weight limit of 300 lb. (136 kg). Do not use if you are over this weight.
8.This machine is for Consumer use only.
9.Care should be taken when mounting and dismounting the Elliptical exercise machine. The pedals should be in a stable position.
10.Disconnect all power before servicing this machine.
11.Do not operate this machine in damp or wet locations.
stated. The minimum dimensions are to be 0.5m (19.7 inches) on each |
SAFEGUARDS |
12. The recommended minimum clearance required around each Elliptical |
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machine for access to passage around and emergency dismount shall be |
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side of the Elliptical. |
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13. Keep the foot pedals clean and dry. |
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14. Operate the machine in the manner described in this manual. It can be |
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hazardous to over exert yourself during exercise. |
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SAFEGUARDS
SAFETY WARNING LABELS
before using your product: The following warning label is located on the Schwinn® Elliptical Trainer Model 431. 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:
Location: Affixed to the console mast just below the computer.
SAFEGUARDS
Label 1
Serial Number (in this format) on underside (refer to the Contact Information section for recording)
FEATURES
THE REVOLUTIONARY Schwinn® BioFit™
Comfort System
The unique and revolutionary Schwinn® BioFit™ Comfort System is designed specifically to ensure that each point of contact and user-interface with the elliptical trainer provides the user with proper ergonomic and bio-mechanical positioning, superior comfort, and the ultimate in functionality.
nThe Schwinn® BioGlide™ Elliptical path offers biomechanically designed linkages to provide a comfortable movement of the foot throughout the elliptical motion
Other features:
nMulti-program and feature-packed Schwinn BioConnect™ computer with 16 levels of resistance will keep you motivated and help you achieve your fitness goals
nGrip heart rate for monitoring your workouts
nInnovative console design includes an integrated MP3/portable media compartment, on-console towel hook, and multi-position fan
nSchwinn® BioDyne™ performance system includes a 25 lb. (11.3 kg) steel flywheel and computer controlled drive system that provide high inertia for smooth strides
nTransport 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
nSmall footprint fits easily into most spaces in your home
nLarge-size water bottle holder fits most beverage containers and may be removed and cleaned separately
FEATURES
OPERATION
HOWTO USETHE SCHWINN® Ellipticaltrainer
Plug the AC adapter into the lower front of the machine.
To start using your Schwinn® elliptical trainer, 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. 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 desired workout.
n Full Body/Lower Body
You can use your Schwinn® elliptical trainer for a complete body workout or lower body workout 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.
n Forward/Reverse
You can use your Schwinn® elliptical trainer in the forward and reverse directions to vary the muscles 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.
n 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.
10
HOWTO USETHE SCHWINN® EXERCISE Elliptical
COMPUTER
Using the Computer
Your Schwinn® elliptical 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 controlling 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 elliptical.
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.
OPERATION
11
OPERATION
Computer Features
n 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.
n Alphanumeric Display
Within the LCD display the computer features a “message center” that prompts you to input specific data and values to make the elliptical easy to operate and gets you to your workout quickly.
12
USING THE 431 COMPUTER
n LCD Display Descriptions
TIME |
Displays the workout TIME. The TIME will count down from the |
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TIME you entered when beginning the program and shows the TIME |
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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 |
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level. A WATT is a measure of workload similar to horsepower (in |
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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 |
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grip each Heart Rate contact sensor pod to enable the computer to |
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detect your heart rate. |
SPEED |
Displays the estimated SPEED (Miles or Kilometers / hour). |
CALORIES |
Displays the estimated CALORIES you have burned during the exercise. |
n Console Buttons and Button Functions
START / PAUSE
UP / DOWN
ENTER
SCAN
RESET
QUICK START
RESULTS
RECOVERY
FAN
OPERATION
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