Schwinn Windrigger Rowing Machine Owner's Manual

FEATURES AND BENEFITS

Two-position Rail

Incline position places more demand on abdominal and hamstring muscles

Ergonomic Seat

The urethane foam seat is ergonomically designed for rowing. Cast urethane seat rollers with sealed bearings provide a smooth ride

On-Board Computer

Obtain immediate feedback regarding your fitness progress - Featuring the Regatta Mode with Real Racing™ capabilities

Durable Handle

Steel tube with high density urethane grips provides durability and comfort

Patented Fanwheel Technology

Delivers greater resistance and more body cooling air the harder you work

Two Stage Drive

Efficient belt-to-belt drive uses a one-way clutch with roller bearings for a smooth stroke

Adjustable Computer Head

Adjustable computer head gives user a choice of various position placements for optimum viewing

Foot Pads

Large, stable foot platforms accommodate a wide range of shoe sizes for a comfortable fit

Serial Number

Located on underside of right foot pad

These products are intended for residential and commercial use.

FEATURES

CONGRATULATIONS!

INTRODUCTION

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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!

TABLE OF CONTENTS
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

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.

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HOW TO USE THE AIRDYNE® WINDRIGGER® ROWER
	■ Foot positioning/strap adjustment
OPERATION	Proper foot positioning and stability ensure maximum exercise
		tion places more demand on the hamstrings and
	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).
	FIG.1	■ Body position
		The rowing stroke is comprised of a starting posi-
		tion and two blended movements – The Catch, the
		Drive and the Recovery. Using a proper rowing tech-
		nique 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).
	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
	FIG.3	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 posi-
		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
4		serious health problems.

FIG.4 ■ 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

FIG.5 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.

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 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.

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