Schwinn SB13,SR23 Owner's Manual

$R23/SB13

EXERCISE BIKE

OWNER'S MANUAL

SB13 Upright

SR23 Recumbent

CONGRATULAT_ONS_

Thank you for making the Schwinn ® 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.

This Schwinn ® bike should enable you to shape and monitor your workouts to:

A _ncrease your energy level

A increase cardiovascular and aerobic fitness

A increase Power body muscle strength

V Decrease your overall percentage of body fat

Whether you are just getting started in an exercise program or are already in
good shape, this Schwinn @ 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 slim-
mer and healthier body. The on-board digital computer enables you to accu-

rately 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 bike. Also included are general
fitness guidelines. Please read this Owner's Manual in its entirety before get-

ting onto the bike and working out. So let's get started.

Take your time and have fun!

TABLE OF CONTEI_JT$

Safety Precautions .................................................................................. 4

Important Safety Instructions ............................................ 4

Safety Warning Labels ........................................................ 5

Features ............................................................................................ S

Operation ........................................................................................... 10

How to use the Schwinn ® exercise bike ........................ 10

How to use the Schwinn ® exercise bike computer ....... 12

Maintenance ......................................................................................... 30

Moving your Schwinn ® exercise bike .............................. 30

Leveling your Schwinn G exercise bike ............................. 30

Maintenance ..................................................................... 30

Fitness Guidel}nes ................................................................................ 31

Exercise and Health .......................................................... 31

Your New Home Fitness Program .................................... 31

Steps to Getting Started .................................................. 32

Components of Fitness .................................................... 33

Cardiovascular Fitness ...................................................... 33

Muscular Strength ............................................................ 33

Flexibility ........................................................................... 34

Nutrition ............................................................................ 35

Understand Caloric Balance ............................................. 35

Eat a Variety of Foods ....................................................... 35

Drink Water ....................................................................... 35

Eat More Often / Portions ................................................ 35

Monitoring Your Intensity .................................................. 36

Training Zones .................................................................. 36

Beating the Dropout Odds ............................................... 38

Suggested Readings ........................................................ 39

Workout Log ......................................................................................... 41

Limited Warranty .................................................................................. 43

Contact Information ............................................................................. 43

_IVIPORTANT SAFETY iNSTRUCTiONS

The following definition applies to the word "Warning" found throughout this

manual:

Indicates a potentially hazardous situation which, if I

I

not avoided, could result in death or serious injury.

PRIORTO USING THIS EQUIPMENT, OBSERVETHE FOLLOWING

WARNINGS:

[_ 1. Read and understand the Owner's Manual.

complete

2. Read and understand allWarnings 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 asa 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 oftheir 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 priorto 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 ofwear. Payspecial
attention to the seat, pedals, and crank arms. Do not useif found in this

condition. Contact Nautilus Customer Service.

6. This exercise machine isfor consumer users only.

7. Set upand operate this exercise machine on a solid level surface.

8. This machine contains moving parts. Use Caution. Do notwearloose
clothing or jewelry.

9. Careshould be taken when mounting and dismounting the exercise
bicycle.

10. This machine is designed for a user weight limit of 300 lb. (136kg). Donot
use if you are over this weight.

11. Set upthe machine sothatthere is a free area of 19.7inches (0.5 m)on
all sides of the machine. Keep third parties out of this area when the

machine is in use.

12. Operate the machine in the manner described in this manual. It can be
hazardous to over exert yourself during exercise.

13. Make sure that all positional adjustment devices are securely engaged.

SAFETY WARNING LABELS

BEFOREUSINGYOURPRODUCT:Thefollowing safetywarnings are located
in site-specific areas on the Schwinn Exercise Bike Models SB13and SR23.
Please read all safety precautions and warning information prior to usingyour
product. Be sureto replace anywarning label if damaged, illegible or missing.
If you do not have, or cannot find, or need to replace a warning label, please

call 1-800-864-1270to obtain a new label.

Label1: "1.

2.

3.

,

5.

Keep children away.

Priorto use,read and understand the Owner's Manual.
Injury or death is possible if Cautionis not usedwhile usingthis

machine.
Themaximum user weight for this machine is 300 lb.(136kg).

Replace any "Caution", "Warning" or "Danger" label that is illeg-
ible, damaged or removed.

This machine isfor home use only."

Location: Affixed to the console mastjust below the computen

Label 1

Model SB13

Serial #

Model SR23

Serial #

THE REVOLUTIONARY SCHWMNN ® BMOFiT TM COMFORT
SYSTEM

The unique and revolutionary Schwinn ® BioFitTM Comfort System is

designed specifically to ensure that each point of contact and user-interface

with the bike provides the user with proper ergonomic and bio-mechanical

positioning, superior comfort, the ultimate in functionality, and is fully cus-

tomizable to fit each user's unique and specific needs.

The Schwinn ® BioFit TM console is tilt-adjustable for a
customizable viewing angle to accommodate various

workout environments, positions and intensities.

, , TM ,

Schwinn @ BioFit wide seats offer stability, comfort,

and support.

Schwinn @ BioFitTM pedals provide proper alignment for
efficient pedaling.

Handlebar slider mechanism contributes to an ideal
user interface position (Offered on upright models).

Seat slider mechanism ensures optimum seat height

and fore/aft adjustment (Offered on upright models).

Lumbar support can be adjusted for improved lower
back support (Offered on recumbent models).

Other features:

u BioConnect TM feedback system includes multi-program and

feature-packed computer with 16 levels of resistance to

keep you motivated and help you achieve your fitness goals.

m Grip heart rate for monitoring your workouts

u The Schwinn ® BioFit TM recumbent frame is a user-

friendly design that enables you to easily get on and
off the bike without having to step over a high seat rail.

m High-quality, chrome-plated seat tube looks good in any

room in the house.

m Oversized rear stabilizer tube for rock-solid steadiness

BioDyneTM performance system includes a drive train featuring a
strong drivetrain features a strong and durable 3-piece crank, super

quiet 6-groove drive belt and oversize, perimeter weighted, 20 lb.

(9 kg) flywheel that provide the ultimate in true "road" feel.

m Transport 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.

m Convenient storage for your favorite workout reading

materials (Offered on recumbent models)

HOWTO USE THE SCHW_NN ® EXERCISE B_KE

m Seat adiustment
Proper seat adjustment helps ensure maximum exercise efficiency and com-

fort, while reducing the risk ef injury.

1. Place one pedal in the forward position and center the ball of yeur feet over
the center ef the pedal. Your leg should be slightly bent at the knee.

2. if your leg is tee straight or your feet cannot touch the pedal, you will need
te move the seat dewn en the upright bike er forward on the recumbent bike.

If your leg is bent tee much, yeu will need te move the seat up en the upright
bike er backward on the recumbent bike.

3. Adjust the upright seat height by first dismounting the bike, then pulling eut
the adjustment knob en the seat tube and releasing the lecking pin. Lower er

raise the seat te the desired height. Release the seat knob, engaging the lock-
ing pin. Be sure that the pin is fully secured in a seat post hole. To adjust the
recumbent seat, pull the seat kneb outward te release the seat. Slide the seat

forward or backward te the desired pesition. The knob will "pep" up into the
next hole; turn the knob to ensure a tight fit.

4. The upright bike also features a cembinatien fore / aft and micro seat height
adjustment slider. Te move the seat closer to, or away frem the consele, lees-

en the knob, slide the seat forward or rearward to the desired position and
re-tighten. Because ef the unique angled design of the slider it alse functions

as a micro seat height adjustment. Using this feature in cembinatien with the
pep-pin adjustment on the seat tube enables yeu to fine tune the preper seat

height for optimum cemfert and performance.

u Foot poaitioning/pedaJ strap adjustment
Place the ball of each feet en the pedals. Rotate the pedals until one feet

is within arm's reach. Then, reach dewn carefully and fasten the rubber strap
ever 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 on the strap until it
snaps into place. Repeat for the other feet. Point your toes and knees directly

forward to ensure maximum pedal efficiency. Pedal straps can be left in
place fer subsequent workouts.

m Handlebar Adjustment
The upright bike effers an adjustable reach handlebar te ensure a variety of

cemfortable workeut positions. To adjust the reach of the handlebars, loosen
the kneb, slide the handlebars in er out to the desired pesitien and re-tighten.

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mConsoleAdjustment
Theuprightandrecumbentbikesbothfeatureatilt-adjustableconsolethatenables

youtocustomizeyourownviewingangle.Toadjusttheconsoletiltposition,
loosentheknob,movetheconsoleteoneofthethreeavailabletiltpositions
andre-tighten.

n Resistanceadjustment
Usingtheconsole,youhavecontroloverthelevelsofresistanceintegrat-

edintoyourworkout.Typically,lowerresistancelevelsenableyoutomoveat
afasterpace,placingincreaseddemandonyourcardiovascularsystem.Higher

resistancelevelswilltypicallydelivermoreofamuscle/ endurance workout at

lower RPMs. But everyone is differen!! So experiment and find the beginning
of resistance that is comfortable for you.

n Lower body workout
Once you are in position and sitting comfortably, slowly begin pedaling, with
your arms relaxed and with your hands resting on the hand grips. Pedal at an

easy pace, at a low resistance level until you feel comfortable and secure. As
you feel more comfortable, experiment with the range of resistance levels

available via the console.

HOWTO USETHE SCHW_NN ® EXERCISE B_KE COMPUTER

Using the Computer
Your Schwinn ® bike 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 func-

tions provided by this
computer. Keep this

manual accessible for
future reference, as
you will want to exper-

iment with the various
functions while you

become familiar with
the bike.

Computer Console
Design

Before we discuss

using the specific func-
tions of the computer,

let's get familiar with
the display, the differ-
ent features, and vari-

ous buttons located on
the console.

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Computer Features

m LCD DispJay
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 INTERVALTIME andTIME, 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 dis-
play 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 andTimeTrial programs will display
in the 12 interval columns as viewed on the LCD screen and do not scroll as

you advance through the workout.

m Alphanumeric Display

Within the LCD display the computer features a "message center" that
prompts you to input specific data and values to make the bike easy to
operate and gets you to your workout quickly.

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USING THE SB13/SR23 COMPUTER

m LCD Display Descriptions

TIME

INTERVAL TIME

RPM
WATTS

DISTANCE
PULSE

SPEED
CALORIES

Displays the workoutTIME. TheTIME will count down from the

TIME you entered when beginning the program and shows theTIME

remaining for your workout.

Displays the INTERVALTIME. The INTERVALTIME will count down
showing the TIME remaining before the program moves to the

next column.

Displays the current pedal RPM (revolutions per minute).

Displays the current power you are producing at a given resistance
level. AWATT is a measure of workload similar to horsepower (in

fact 1 horsepower is equal to 746 Watts).

Displays the estimated DISTANCE traveled (Miles or Kilometersi.

Displays your current heart rate BPM (beats per minute). You must
grip each Heart Rate contact sensor pod to enable the computer to
detect your heart rate.

Displays the estimated SPEED (Miles or Kilometers / hour).

Displays the estimated CALORIES you have burned during the exercise.

u Cunsule Buttuus and Button Functions

START / PAUSE

UP/ DOWN

ENTER
SCAN

RESET

QUICK START

RESULTS

RECOVERY

Used to start and pause the workout. When in a program pressing
this button will pause the workout. Press this button again to restart
the clock and the program where you left off.

Used to change resistance level or to adjust values such as program
time etc.

Confirms or enters your selection.

These 3 buttons enable the user to alternately view IntervaITime or
Time, RPM or Watts, and Speed or Calories.

Pressing RESET in the program mode will bring you back to the

"ENTER PROGRAM" screen. Holding the RESET button down

for 2 seconds will reset the console and perform the "Power Up" step.

When the screen displays "ENTER PROGRAM", pressing this
will start the Manual Program. This is a "one-touch" way of starting
the Manual Program.

Press this button to end the program and see the summary results of
your workout: Total Time, Total Distance, Average Speed, Average
Watts, Average Pulse andTotal Calories. Once you press this button
your workout will end. You cannot go back and resume your workout

where you left off. See START / PAUSE above for information

regarding pausing then resuming your workout.

Press this button to measure and obtain your heart rate recovery

score. See section "Recovery Test':

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