Schwinn Windrigger Rowing Machine Owner's Manual
FEATURES
FEATURES AND BENEFITS
Ergonomic Seat
The urethane foam seat is ergonomically
designed for rowing. Cast urethane seat rollers
with sealed bearings provide a smooth ride
Patented Fanwheel Technology
Delivers greater resistance and more body
cooling air the harder you work
On-Board Computer
Obtain immediate feedback regarding your
fitness progress - Featuring the Regatta Mode
with Real Racing
™
capabilities
Adjustable Computer Head
Adjustable computer head gives user a
choice of various position placements for
optimum viewing
Serial Number
Located on underside of right foot pad
Foot Pads
Large, stable foot platforms accommodate a
wide range of shoe sizes for a comfortable fit
Two Stage Drive
Efficient belt-to-belt drive uses a one-way clutch
with roller bearings for a smooth stroke
Two-position Rail
Incline position places more demand on
abdominal and hamstring muscles
Durable Handle
Steel tube with high density urethane grips
provides durability and comfort
These products are intended for residential and commercial use.
Operation ........................................................................................................4
How to use the Airdyne Windrigger rower .......................................4
How to use the Airdyne Windrigger computer................................6
Maintenance...................................................................................................8
Moving your Airdyne Windrigger rower.............................................8
Installing new computer batteries......................................................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'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
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Thank you for making the Schwinn Airdyne®Windrigger®rower
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 Windrigger rower should enable you to shape and monitor
your workouts to:
▲ Increase your energy level
▲ Increase cardiovascular and aerobic fitness
▲ Increase upper and 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 Windrigger rower is designed
to be an efficient, easy and fun way to achieve an enhanced
level of fitness. You can exercise your way to a slimmer and
healthier body. The on-board digital computer enables you to
accurately monitor your progress by tracking time, distance,
watts, calories, strokes/minute, and speed. In addition, the
Windrigger computer features the Regatta program with Real
Racing
™
simulation capabilities.
This Owner’s Manual contains all the information you need to
operate and enjoy your Airdyne Windrigger rower. Also included are general fitness guidelines. Please read this Owner’s
Manual in its entirety before getting onto the Windrigger
rower and working out. So let’s get started.
Take your time and have fun!
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
■ Getting Started
1. To activate the computer, begin by pressing any key.
2. Programming your current elevation into the computer
before beginning your workout will ensure a more accurate
power (WATTS) reading. First set the computer to measure
distance in METERS or FEET. Press the (+) and Regatta buttons
at the same time. (Please note: On models built in 1996, please
press (+) and enter buttons at the same time). METERS and FEET
will toggle every second. Use the ENTER button to select the
desired measurement. You will then be prompted to enter your
ELEVATION.
Change the displayed setting by using the (+) or (–)
keys and press ENTER to set your selection.
3. You will be prompted to select a program mode (MANUAL,
INTERVAL, PYRAMID or REGATTA). Press one of the four program
buttons (Fig. 5).
4. You will be prompted to enter your ability LEVEL (not
required if you select MANUAL mode). Use the (+) and (–) keys
to make your selection, then press ENTER.
5. Depending on which program you choose, you will be
prompted to select TIME or DISTANCE. Use the (+) and
(–) keys to make your selection, then press ENTER and begin
your workout.
OPERATION
FIG.1
HOW TO USE THE AIRDYNE®WINDRIGGER
®
ROWER
4
5
FIG.2
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 Windrigger rower. A child’s curiosity may result in
injury. Do not allow children to use the Windrigger rower. The machine is designed and
intended for adults, not children.
• Never stand on the seat or place fingers in or near seat track.
• Be sure to be seated squarely on the Windrigger seat before beginning your workout.
• Always return handle to the handle rest slowly.
• Warn bystanders to keep a safe distance. Do not allow anyone to touch the rower while
it is in operation.
CAUTION! DISMOUNT THE WINDRIGGER ROWER ONLY AFTER THE SEAT
IS AT A COMPLETE STOP.
FIG.3
FIG.4
FIG.5
■ Body position
The rowing stroke is comprised of a starting position and two blended movements – The Catch, the
Drive and the Recovery. Using a proper rowing technique and allowing your legs, arms and shoulders to
do the work, will maximize your workout and help
reduce the risk of injury.
The Catch:
1. Begin by leaning toward the fanwheel, and
moving forward on the rower, drawing your knees
to your chest.
2. Grab the handle with both hands, palms down.
Keep your arms straight and head up (Fig. 2).
■ Standard workout
The Drive:
1. Exhaling through the movement, push against
the foot pads and straighten legs.
2. As legs are extended, lean back slightly, being
careful not to hyper-extend, and draw the handle
to your abdomen using the arms and shoulders,
not the back (Fig. 3).
The Recovery:
3. Extend the arms and push forward with palms
and wrists. Then swing the body forward at the
hips back to the Catch position. This eliminates
interference between the hands and knees in the
motion forward. The body should never come to a
complete stop through the rowing motion and all
movements should be fluid and integrated.
■ Incline workout
To position your Windrigger rower in an incline
position, release the pull-pin lock on the rear rail,
rotating the rear rail forward toward the fanwheel.
Utilizing the standard rowing exercise in this position places more demand on the hamstrings and
abdominals (Fig. 4). IMPORTANT: When returning
the rower to standard position, lock rear rail
securely in place before sitting on the rower.
Caution: Using this rower in positions not
described in this manual may result in injury or
serious health problems.
■ Foot positioning/strap adjustment
Proper foot positioning and stability ensure maximum exercise
efficiency and comfort, while helping to reduce the risk of injury.
1. Sit on the seat facing the fanwheel. Place feet in foot pads,
heels against the back of the pads, and strap feet securely in
place (Fig. 1).
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