Schwinn Elliptical Trainer,410i User Manual
FEATURES
FEATURES AND BENEFITS
Transport Wheels
Make it simple to move machine across any flat
surface.
Heavy Duty Construction
Institutional-quality construction stands up to
the most intense workout environments.
Electromagnetic Braking
Computer controlled, contact-free resistance braking
provides fast, fluid adjustability and long-lasting, reliable performance.
Self-Generating Computer
No plug in required, simply begin exercising to
activate all the machine’s functions.
On-Board Computer
Obtain immediate feedback on speed, time, watts,
mets, distance, calories, and strides per minute.
Also offers over 100 workout options-manual mode
plus six programs and 16 levels of intensity.
Synchronized Arms
For a total body workout.
Belt Drive
Provides extra smooth and quiet operation.
Frame Stabilizers
Oversize frame stabilizers for added stability.
Foot Platform
Moves along with your natural foot motion.
Quick Start
Your workout begins with
the touch of a button
Operation ......................................................................................................4
How to use the 410i elliptical trainer ..................................................4
How to use the 410i elliptical trainer computer ...............................5
Maintenance...................................................................................................8
Moving your 410i elliptical trainer........................................................8
Leveling your 410i elliptical trainer ......................................................8
Maintenance.............................................................................................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 General’s 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
3
Thank you for making the Schwinn 410i 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 410i 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 410i 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, watts, Mets, calories, and strides
per minute.
This Owner’s Manual contains all the information you need to operate
and enjoy your 410i elliptical trainer. Please read the manual in its
entirety before attempting to exercise on the 410i.
Let’s get started.
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
2
To start using the 410i 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 410i 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 410i 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. Note: The computer lights will turn off while you are
stopped, however, your workout will be stored for 8 seconds,
allowing you time to resume exercising without losing your
workout data.
■ Level Adjustment
The 410i resistance level can be changed at any time during your
workout. Adjusting your level will allow you to increase or
decrease your intensity level.
■ Using the 410i computer
For added workout variety, the on-board computer features a selection
of 7 preprograms as well as a manual mode program. The manual
mode program can be easily accessed via the Quick Start button. All
other workout programs require you to input data. The computer also
features multi-feedback functions and easy-to-read LED displays to
keep track of your workout performance and progress. By taking a few
moments to fully understand the computer operation and functions,
you will get more pleasure, motivation and value from your 410i
elliptical trainer workouts. It’s really very easy.
■ Accessing the computer workout programs
You have two options of accessing programs: 1. Utilize the “Quick
Start” feature or 2. Program the computer by entering specific data
as explained below.
■ Quick Start
To utilize the Quick Start feature on the computer, simply begin
pedaling and maintain a minimum speed of 50 strides/min. Press the
“START/RESET” button and the computer will begin immediately. (Fig. 5)
The default setting for the quick start program is a manual program
that has a resistance level of three. The program is set for a 20
minute workout. You can easily change the resistance level at any
time by pushing the UP or DOWN buttons.
HOW TO USE THE 410i ELLIPTICAL TRAINER
4 5
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 410i Elliptical trainer. A child’s curiosity may result in injury.
• Do not allow children to use the 410i elliptical trainer. The machine is 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 410i elliptical until the pedals are at a complete STOP.
• Warn bystanders to keep a safe distance. Do not allow anyone to touch the bike while it is in operation.
USING THE 410i COMPUTER
FIG.5
OPERATION
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