Schwinn DX900 Bike Owner's Manual

FEATURES AND BENEFITS

Multi-position Handlebars

Sturdy, well-padded handlebars provide a variety of hand and arm positions for greater comfort and stability

On-board Computer

The fast and easy way to obtain immediate feedback regarding your fitness progress

Handlebar Adjustment Control

Quick-release lever for handlebar adjustment provides additional upper body stretch and relieves saddle pressures

Pedal Resistance Adjustment Control Knob

The convenient way to make pedaling resistance adjustments while riding

Seat Adjustment Knob

Reliable and easy seat position adjustment accommodates riders of all body sizes and leg lengths

Level Adjustment

The simple way to level the Exercise Bike to compensate for uneven surfaces

Transport Wheels

Make it simple to move the bike across any flat surface

Serial Number

Located on the underside of base frame

FEATURES

CONGRATULATIONS!

INTRODUCTION			Thank you for making the Schwinn DX 900® Exercise 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 DX 900 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 DX 900 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 more
			healthy body. The on-board digital computer enables you to
			accurately monitor your progress by tracking time, speed,
			RPMs, distance and approximate calories burned.
			This Owner’s Manual contains all the information you need to
			operate and enjoy your DX 900 Bike. Also included are general
			fitness guidelines. Please read this Owner’s Manual in its entire-
			ty before getting onto the DX 900 Bike and working out. So
			let’s get started. Take your time and have fun!

2

TABLE OF CONTENTS
Operation ......................................................................................................	4
How to use the DX 900 Exercise Bike ..................................................	4
How to use the DX 900 computer........................................................	6
Maintenance...................................................................................................	8
Moving your DX 900 Exercise Bike .......................................................	8
Leveling your DX 900 Exercise Bike......................................................	8
Daily maintenance...................................................................................	8
Installing new computer batteries......................................................	8
Guidelines – General Fitness and Exercise
by Edmund R. Burke, Ph.D.........................................................................	9
Getting the most out of your home fitness program.....................	9
The Stanford home exercise study......................................................	9
Home fitness planning worksheet .....................................................	10
Balance fitness........................................................................................	11
Muscular strength..................................................................................	12
Cardiovascular strength .......................................................................	12
Training effect.........................................................................................	12
Flexibility..................................................................................................	13
Exercise and body composition..........................................................	13
A balanced workout...............................................................................	14
Warm up...................................................................................................	14
Aerobic/strength exercise ...................................................................	14
Cool down ...............................................................................................	15
How to determine your maximum heart rate .................................	15
Target heart rate training zones.........................................................	15
Beating the dropout odds: Jump start your fitness program......	16
Summary of Surgeon's General Report on
physical activity and health..................................................................	16
Make exercise a habit ............................................................................	17
It's never too late for fitness ...............................................................	18
Suggested readings...............................................................................	18
Schwinn Cycling & Fitness Inc. Limited Warranty ...........................	19
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.

3

HOW TO USE THE DX 900® EXERCISE BIKE
OPERATION	■ Resistance Adjustment
	You have full 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 differ-
	ent! So experiment and find the beginning level of resistance that
	is comfortable for you.
		Pedal resistance adjustment
	FIG.1 Pedaling resistance is controlled simply with the
		pedal resistance adjustment control knob.
		The adjustment control knob is located directly
		below the on-board computer. Turning the
		adjustment control knob clockwise (+) increases
		the level of resistance. Turning the adjustment
		control knob counter-clockwise (–) reduces the
		level of resistance. Adjustments can be easily
		made before, after or while you are riding (Fig. 1).
		■ Seat adjustment
		Proper seat height helps ensure maximum
	FIG.2	exercise efficiency and comfort, while
		reducing the risk of injury.
		1. Place one pedal at the bottom of the pedal
		stroke, and center the ball of your foot over the
		center of the pedal. Your leg should be slightly
		bent at the knee (Fig. 2).
		2. If your leg is too straight or your foot cannot
		touch the pedal, you will need to adjust the seat
		down. If your leg is bent too much, you will
		need to move the seat up.
		3. Dismount the bike. Loosen the seat adjust-
	FIG.3	ment knob by turning it counterclockwise.
		Unscrew the knob completely and extract the
		locking pin from its collar (Fig. 3).
		4. Raise or lower the seat to the desired position.
		5. When the seat is in the desired position, align
		the closest hole in the seat post with the hole in
		the collar and reinsert the locking pin. Turn the
		knob clockwise to secure the seat.
4

FIG.4 ■ Foot positioning/pedal strap adjustment

Place the ball of each foot on the pedals. Rotate the pedals until one foot is within arm’s reach. Then, 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 the strap until it snaps into place (Fig. 4). Repeat for the other foot. Point your toes and knees directly forward to ensure maximum pedal efficiency.

■ Lower body workout

Once you are in position and sitting comfortably, slowly begin FIG.5 pedaling, with your arms relaxed at your sides and with your

hands resting on the top of your thighs or on the handlebars. Pedal at an easy pace, at a low resistance level until you feel secure and comfortable. As you feel more comfortable, experiment with the range of resistance levels available,

via the adjustment control knob.

IMPORTANT: Do not dismount the bike until pedals are completely stopped.

■ Upper body positioning/handlebar adjustment

For added enjoyment, comfort and variety during your workout, experiment with moving the handlebar to various positions, from straight up to lowered. Simply dismount the bike, then turn the quick release lever counter-clockwise to loosen. Put the handlebar in the desired position and then tighten securely by turning the lever clockwise (Fig. 5).

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 remove feet from the DX 900 pedals while they are in motion.

• Do not attempt to ride this bike at high RPMs until you have practiced and are comfortable riding at slower RPMs.

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

• Keep children and pets away from the DX 900 Bike while machine is in use. A child’s curiosity may result in injury. Do not allow children to use the DX 900 Bike. The pedal travel ranges are designed and intended for adults, not children.

• Never turn pedal crank arms by hand. To avoid entanglement and possible injury, do not expose hands or arms to the drive mechanism.

• Do not dismount the DX 900 Bike until the pedals are at a complete STOP.

• Warn bystanders to keep a safe distance. Do not allow anyone to touch the exerciser or person using it while the machine is in motion.

• After exercising, turn the adjustment control knob clockwise (+) to increase tension so the pedals will not rotate freely and possibly hurt someone.

5