Schwinn SR23,SB13 Owner's Manual
EXERCISE BIKE
OWNER’S MANUAL
OWNER’S MANUAL
PN 001-7087 Rev A (04/11/2007)
SB13 Upright
SR23 Recumbent
CONGRATULATIONS!
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:
pIncrease your energy level
pIncrease cardiovascular and aerobic fitness
p Increase 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® 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 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 bike. Also included are general
fitness guidelines. Please read this Owner’s Manual in its entirety before getting onto the bike and working out. So let’s get started.
Take your time and have fun!
2
TABLE OF CONTENTS
Safety Precautions..................................................................................4
Important Safety Instructions ............................................4
Safety Warning Labels ........................................................ 5
Features ............................................................................................8
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® exercise bike .............................30
Maintenance .....................................................................
30
Fitness Guidelines ................................................................................ 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
3
CONTENTS
IMPORTANT SAFETY INSTRUCTIONS
The following definition applies to the word “Warning” found throughout this
manual:
Indicates a potentially hazardous situation which, if
not avoided, could result in death or serious injury.
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. Pay special
attention to the seat, pedals, and crank arms. Do not use if found in this
condition. Contact Nautilus Customer Service.
6. This exercise machine is for consumer users only.
7. Set up and operate this exercise machine on a solid level surface.
8. This machine contains moving parts. Use Caution. Do not wear loose
clothing or jewelry.
9. Care should be taken when mounting and dismounting the exercise
bicycle.
10. This machine is designed for a user weight limit of 300 lb. (136 kg). Do not
use if you are over this weight.
11. Set up the machine so that there is a free area of 19.7 inches ( 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 positi
onal adjustment devices are securely engaged.
SAFEGUARDS
4
SAFETY WARNING LABELS
BEFORE USING YOUR PRODUCT: The following safety warnings are located
in site-specific areas on the Schwinn Exercise Bike Models SB13 and SR23.
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 1: "1. Keep children away.
2. Prior to use, read and understand the Owner's Manual.
3. Injury or death is possible if Caution is not used while using this
machine.
4. The maximum user weight for this machine is 300 lb. (136 kg).
5. Replace any "Caution", "Warning" or "Danger" label that is illegible, damaged or removed.
6. This machine is for home use only."
Location: Affixed to the console mast just below the computer.
Model SB13
Label 1
Serial #
5
SAFEGUARDS
Model SR23
Label 1
Serial #
SAFEGUARDS
6
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 bike provides the user with proper ergonomic and bio-mechanical
positioning, superior comfort, the ultimate in functionality, and is fully customizable to fit each user’s unique and specific needs.
FEATURES
8
Other features:
n The Schwinn
®
BioFit™ console is tilt-adjustable for a
customizable viewing angle to accommodate various
workout environments, positions and intensities.
n Schwinn
®
BioFit™ wide seats offer stability, comfort,
and support.
n Schwinn
®
BioFit™ pedals provide proper alignment for
efficient pedaling.
n Handlebar slider mechanism contributes to an ideal
user interface position (Offered on upright models).
n Seat slider mechanism ensures optimum seat height
and fore/aft adjustment (Offered on upright models).
n Lumbar support can be adjusted for improved lower
back support (Offered on recumbent models).
n BioConnect
™
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.
n The Schwinn
®
BioFit™ recumbent frame is a userfriendly design that enables you to easily get on and
off the bike without having to step over a high seat rail.
n High-quality, chrome-plated seat tube looks good in any
room in the house.
n Oversized rear stabilizer tube for rock-solid steadiness
n BioDyne
™
performance system includes a drive train featuring a
strong drive train 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.
n 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.
n Convenient storage for your favorite workout reading
materials (Offered on recumbent models)
n Grip heart rate for monitoring your workouts
9
FEATURES
n Seat adjustment
Proper seat adjustment helps ensure maximum exercise efficiency and comfort, while reducing the risk of injury.
1. Place one pedal in the forward position and center the ball of your foot over
the center of the pedal. Your leg should be slightly bent at the knee.
2. If your leg is too straight or your foot cannot touch the pedal, you will need
to move the seat down on the upright bike or forward on the recumbent bike.
If your leg is bent too much, you will need to move the seat up on the upright
bike or backward on the recumbent bike.
3. Adjust the upright seat height by first dismounting the bike, then pulling out
the adjustment knob on the seat tube and releasing the locking pin. Lower or
raise the seat to the desired height. Release the seat knob, engaging the locking pin. Be sure that the pin is fully secured in a seat post hole. To adjust the
recumbent seat, pull the seat knob outward to release the seat. Slide the seat
forward or backward to the desired position. The knob will “pop” up into the
next hole; turn the knob to ensure a tight fit.
4. The upright bike also features a combination fore / aft and micro seat height
adjustment slider. To move the seat closer to, or away from the console, loosen the knob, slide the seat forward or rearward to the desired position and
re-tighten. Because of the unique angled design of the slider it also functions
as a micro seat height adjustment. Using this feature in combination with the
pop-pin adjustment on the seat tube enables you to fine tune the proper seat
height for optimum comfort and performance.
n 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, reach down carefully and 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 on the strap until it
snaps into place. Repeat for the other foot. Point your toes and knees directly
forward to ensure maximum pedal efficiency. Pedal straps can be left in
place for subsequent workouts.
n Handlebar Adjustment
The upright bike offers an adjustable reach handlebar to ensure a variety of
comfortable workout positions. To adjust the reach of the handlebars, loosen
the knob, slide the handlebars in or out to the desired position and re-tighten.
HOw TO USE THE SCHwINN® EXERCISE BIKE
OPERATION
10
n Console Adjustment
The upright and recumbent bikes both feature a tilt-adjustable console that enables
you to customize your own viewing angle. To adjust the console tilt position,
loosen the knob, move the console to one of the three available tilt positions
and re-tighten.
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.
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.
11
OPERATION
HOw TO USE THE SCHwINN® EXERCISE BIKE 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 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 bike.
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
12
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 bike easy to
operate and gets you to your workout quickly.
13
OPERATION
USING THE SB13/SR23 COMPUTER
n LCD Display Descriptions
TIME Displays the workout TIME. The TIME will count down from the
TIME you entered when beginning the program and shows the TIME
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
level. A WATT is a measure of workload similar to horsepower (in
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
grip each Heart Rate contact sensor pod to enable the computer to
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 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.
UP / DOWN Used to change resistance level or to adjust values such as program
time etc.
ENTER Confirms or enters your selection.
SCAN These 3 buttons enable the user to alternately view Interval Time or
Time, RPM or Watts, and Speed or Calories.
RESET 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.
QUICK START When the screen displays “ENTER PROGRAM”, pressing this
will start the Manual Program. This is a “one-touch” way of starting
the Manual Program.
RESULTS 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 and Total 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.
RECOVERY Press this button to measure and obtain your heart rate recovery
score. See section “Recovery Test”.
OPERATION
14
Loading...