Schwinn 10 Exercise Bike User Manual
Contents
1. The guidelines also show where consistent resistance training helps maintain bone and muscle mass as we get older For women strength training along with the aerobic work may also protect against post menopausal bone loss and osteoporosis in their later years The guidelines recommend that two strength training sessions per week should be added to your workout schedule We recommend three sessions a week during the off season and two sessions a week for maintenance during the in season The new ACSM guidelines recommend one set of eight to 12 repetitions of eight to 10 strength exercises of your major muscle groups per session as the minimum requirement A complete detailed strength training program will be outlined in a later section of this book lf weights or other resistance training devices are not available add calisthenics to your program m Cardiovascular Fitness The new statement published in 1991 repeats the four recommendations on duration intensity frequency and various modes of aerobic activity with slight changes The duration is now 20 to 60 minutes versus a minimum of 15 minutes in the past Intensity of exercise can be determined by two methods The first is the familiar use of target heart rate The guidelines state that you should aim to work at 60 to 85 percent of your maximum heart rate max HR 220 your age or 50 to 85 percent of your maximal oxygen capacity determined by doing a stress test on a bicycle er2. RPM SPEED TIME DISTANCE WATT CALORIES PULSE Computer Display and Functions SPEED RPM TIME DISTANCE CALORIES PULSE WATTS Displays current exercise SPEED from 0 0 to 99 9 miles per hour Displays current exercise pedal RPM Revolutions Per Minute f exercise TIME is not preset TIME will count up from 00 00 to 99 59 in 1 second increments f exercise TIME is preset TIME will count down from your preset exercise TIME until it reaches 00 00 f exercise DISTANCE is not preset DISTANCE will count up from 00 00 to 99 90 in 0 1 increments f exercise DISTANCE is preset DISTANCE will count down from your preset DISTANCE until it reaches 00 00 f exercise CALORIES is not preset CALORIES will count up from 0 to 999 in 1 Calorie increments f exercise CALORIES is preset CALORIES will count down from your preset CALORIES until it reaches 0 Your heart rate will display when you grip the heart rate sensors located on the andlebars Shows your approximate power output at a given resistance level 9 RECOVERY After exercising for a period of time press the RECOVERY button and hold on the handlebars keeping a secure grip on the heart rate sensors Once the computer receives a stable heart rate signal TIME will begin to count down from 1 00 to 00 00 As soon as 00 00 is reached the LCD display will show a heart rate recovery score from F1 to F6 F1 is the most desirable and F6 is the least desirable As y
3. Serial Number Date of Purchase TE ve by E ScHwmineress a brand of PZ NAUTILUS 2007 Nautilus Ine All Rights Reserved The Nautilus logo Nautitus and Active are either registered trademarks or trademarks of Nautilus inc Schwinn and the Schwinn Quality Seal are registered trademarks All other trademarks are trademarks of their respective companies Nautilus inc World Headquarters 16400 SE Nautilus Dr Vancouver WA 98683 Printed in China
4. Cctive SERIES b SCHWINN FITNESS a brand of NAUTILUS yA 10 20 SERIES EXERCISE BIKE OWNER S MANUAL Model 10 Model 20 PN 001 7051 RevA 06 14 2007 OWNER S MANUAL 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 The Schwinn bike should enable you to shape and monitor your workouts to di Increase your energy level dh Increase cardiovascular and aerobic fitness di Increase 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 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 TABLE OF CONTENTS Safety Important Safety Instructions Safety Warning Labels
5. Instead focus on your successes Congratulate yourself after each workout Thrive on the energy that exercising gives you 4 Develop a constructive attitude Do not focus on what you are giving up to exercise on a regular basis but on what new options you ll have after you become fit 5 Engage your body and mind Connect on a deeper level you ll be more likely to stay with your routine If your exercise time on a stationary bike is your 30 minutes away from work or a time for reflection you re much more likely to stick with it Individuals claim to experience an increased sense of creativity and an enhanced thought process due to a regular exercise program 6 Consider many of the physiological benefits If a strong and fit body isn t enough to keep you motivated consider some of the hidden benefits of exercise lower blood pressure stronger heart more efficient pulmonary system lower risk of osteoporosis and stress reduction m It s Never Too Late for Fitness Most of us have very busy schedules and to keep our fitness level intact we have to be extremely efficient These three words efficiency of effort form the core of creating your own home fitness center Efficiency of effort means producing maximum gains with minimal time spent this is the goal of most of us when designing our home fitness program The bottom line is you must be creative and innovative to get the best results With this book and your own creativity a great worko
6. adapter must be purchased separately and can be obtained from many electronic stores The AC adapter specifications are AC ADAPTER CLASS 2 TRANSFORMER INPUT 120VAC 60Hz 5 7W OUTPUT 6VDC 500mA XXXXX XXXXXXXX XXX SP SAC XXXXXX XXXXXX e INPUT AC 120v 60Hz 5 7W e OUTPUT DC 6V 500mA DC PLUG Outer Diameter 5 5 0 1 Internal Diameter 2 1 0 1 Length 10 0 1 DC Wire Length 71 in 180cm Wire Diameter 24AWG The DC Connector Jack configuration Outside Negative e Inside Positive 15 16 GENERAL FITNESS AND EXERCISE Edmund R Burke Ph D Getting the Most Out of Your Home Fitness Program The three main reasons for the increased popularity of home fitness gyms and exercise are convenience convenience and convenience For any fitness program to be successful it must be done on a regular sustained basis With equipment in your home you can roll out of bed put on a pair of sweats and start working out while the coffee is brewing For many home workouts are easier to fit into their hectic schedules No getting in the car and having to go to the health club No standing in line to use the stair climber Then there is the comfort and safety factor Who wants to run outdoors during a raging blizzard Or who wants to ride a bike on busy city streets during rush hour in the heat of summer It s much more comfortable to hop on your Schwinn home fitness equipment and exercise in
7. helps you build aerobic endurance and constructs a base upon which you can progressively add more demanding workouts as your cardiovascular fitness increases A higher level of training can help increase both your speed and tolerance for the buildup of lactic acid the primary waste product of anaerobic metabolism in your muscles This type of workout from 85 to 100 of maximum heart rate usually consists of short hard sprints or repeated hill running and is referred to as anaerobic training 23 Varied training in all three of these zones will add to increased levels of fitness and improved performance and add more energy to your life Most training programs use a combination of training intensities to increase performance capacity according to J T Kearney Ph D Senior Exercise Physiologist at the U S Olympic Training Center in Colorado Springs Kearney suggests that it is important for individuals to monitor intensity There are many different ways to monitor training but monitoring heart rate response is the simplest most convenient and least expensive physiological method for monitoring training Kearney says Predicted Target Heart Rate Zones for Different Ages Age Maximum Predicted Aerobic Target Heart Rate Zone 60 85 20 200 120 170 25 195 117 166 30 190 114 162 35 185 111 157 40 180 108 153 45 175 105 149 50 170 102 145 55 165 99 140 60 160 96 136 After several weeks of aerobic conditionin
8. now enter your age The display will show the default age 20 Input your age by pressing the UP or DOWN buttons to select the appropriate age Press MODE to confirm The monitor then displays the default initial Heart Rate 55 Press the UP button to scroll through the choices of 55 75 90 or THR Target Heart Rate Press MODE to confirm your selection The lower right hand window of the display shows the heart rate figure that is calculated from your age and selected heart rate percentage Use this to track your heart rate status during exercising If you selected THR the heart rate figure on the display defaults to 100 Use the MODE UP and DOWN buttons to set your Target Heart Rate The range available is 30 to 240 bpm beats per minute Press START STOP to begin exercising The computer automatically adjusts the level of resistance according to the heart rate signal it receives You must keep constant contact with the heart rate sensors located on the handlebars so the computer can read the signal and adjust the level of resistance In TARGET HEART RATE mode If your heart rate is under the target the resistance level will be up adjusted one level every 30 seconds When your heart rate figure is achieved the resistance will begin to down adjust one level every 15 seconds until it reaches level 1 If your heart rate is still over or equal to the target heart rate for 30 seconds while in level 1 the c
9. the comfort and security of your airconditioned room Privacy and cleanliness are also important Many feel intimidated in a gyrn especially if they are carrying around a few extra pounds At home you can exercise without feeling as if you are being rushed or that anyone is looking at you No more lying down on a sweaty bench or wondering if you ll catch athlete s foot in the shower Flexibility of time may be the biggest advantage Work schedules vary for many people who work flex shifts or have a family that has different schedules Parents with children soon discover that exercising at home turns out to be the only viable alternative if they want to stay fit But parents and busy workers may not be the only ones who benefit from exercising at home m The Stanford Home Exercise Study Recently researchers at Stanford University School of Medicine conducted a year long study of over 350 individuals to examine the effectiveness and compliance of a group of supervised home exercisers versus a group of individuals who reported for a group session at the university The subject population included middle aged men and women and included fit individuals as well as individuals who were overweight and smoked Individuals in both the high intensity three 40 minute sessions per week on the treadmill at a 73 to 88 percent of max heart rate and low intensity group five 30 minute sessions at 60 71 percent of max heart rate reported significantly great
10. to help you get off on the right foot and stay motivated Realize that any new habit is difficult to establish at first but it can be done Follow these steps and you ll be on your way to establishing and using your home fitness center for improved health and fitness Enjoy the journey Get a physical exam If you have been inactive for several years or new to an exercise program be sure to consult with your family physician Especially if you re over 35 have health problems or have a history of heart disease in your family Begin planning for your home fitness center Set aside a portion or a room in your house or apartment that is exclusively for fitness and make sure that it is as comfortable as possible so you ll enjoy using it If you like music or like to look outside while exercising make sure these things are accessible Do not force yourself to exercise in a part of the house that isn t comfortable you will not feel motivated to exercise Do you need a companion If you prefer to exercise with someone find a friend to train with who lives nearby Encouraging your spouse or children to exercise with you is an excellent way to stay motivated and promote family unity Make fitness a part of your daily lifestyle Include it in your daily planner just as you would any other appointment Keep the appointment you ll be glad you did Use affirmations Affirmations will help you program your subconscious to accept new beliefs
11. with your physician before starting any exercise program When there is no signal to the computer for 4 minutes the LCD display will automatically shut off and all previous training data will be stored Press any button to power up the computer again To reset the cornputer hold the RESET button for 4 seconds The display will clear then all segments will briefly display Water bottles are not included 14 10 20 EXERCISE BIKE MAINTENANCE Moving your 10 20 bike Carefully lift the horizontal rear floor support to move and steer the 20 bike to another location Fig A Pull the handlebars towards you leaning the bike down to move and steer the 10 bike to another location Fig B Be gentle while moving the unit as any sharp impact directly or indirectly to the computer can affect computer operation Daily maintenance Use a damp cloth to wipe your bike and computer free of sweat IMPORTANT To avoid damaging the finish on your bike and computer never use a petroleum based solvent when cleaning Avoid getting excessive moisture on the computer m Replacing the batteries If the console does not power up replace the batteries in the back of the console with fresh C cell batteries Insert the batteries as indicated in the battery bay NOTE If you prefer you may power the bike with a Class 2 Transformer AC Adapter The adapter plugs into the DC Connector Jack on the back of the console The
12. ESAS tt Soe lari sea eat A 6 Operation How to use the 10 20 bike How to use the 10 20 bike computer 9 Malta noia a a loving your 10 20 bike aintenance Fitness Guidelines Getting the most out of your home fitness program The Stanford home exercise study Home fitness planning worksheet Balance fitness uscular strength Cardiovascular strengt Training effect Flexibility Exercise and body composition A balanced workout Warm up Aerobic strength exercise Cool down How to determine your maximum heart rate Target heart rate training zones Beating the dropout odds Jump start your fitness program Summary of Surgeon s General Report on physical activity and health Make exercise a habit It s never too late for fitness Suggested readings Limited Warranty 3 manual f a 2 3 IMPORTANT SAFETY INSTRUCTIONS The following definition applies to the word Warning found throughout this A WARNING 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 Read and understand the complete Owner s Manual Read and understand all Warnings on this machine 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 t
13. IME counts down from the preset TIME you entered until the program reaches 0 the display flashes and the program ends Exercising without preset TIME If you choose not to preset TIME you can enter a preset DISTANCE To do this make sure that the TIME is set to 0 00 and press MODE when the TIME display is flashing to advance to DISTANCE When setting a preset DISTANCE each segment interval counts down in units of 01 until the program reaches 0 the display flashes and the program ends If you choose not to enter a preset distance the program advances counts up in increments of 01 until you choose to stop exercising To advance to set a CALORIE goal do not preset a TIME or a DISTANCE goal make sure those values are set to 0 Just press MODE when those displays flash This will bring you to the CALORIE goal After you have set the goal of your choice press START STOP to begin exercising 11 Exercising in the MANUAL PROGRAM You control the level of resistance by pressing the UP or DOWN keys at any time during your workout Exercising in any of the 6 PRESET PROFILE PROGRAMS The computer automatically adjusts the level of resistance for you but you are able to override the computer at any time and adjust the level of resistance yourself within the lower and upper presets Exercising in the HEART RATE PROGRAMS Scroll through the program choices until you reach TARGET H R in the display Press MODE to confirm You must
14. They should be positive statements I am living a healthier lifestyle by exercising several times per week at home Repeat your affirmations several times per week Home Fitness Planning Worksheet Target date to begin exercise program Times of day can exercise Time 1 Time 2 Time 3 Days of the week that are good for me to workout Day 1 Day 2__ Activities would like to experiment with ACUVItY Fis os e Activity 2__ Activity 3 Exercise goals wish to accomplish Goal 1____ Goal 2 Goal 3 18 Individuals who will support me in my exercise program Person 1 Person 2_ Person 3 Individuals who can workout with me Person 1 Person 2_ Person 3 cai Over the last 25 years ever since the introduction of Dr Kenneth Cooper s book Aerobics many individuals have focused on walking running cycling swimming and other types of aerobic activity as their only means of exercise Unfortunately this has led to many of these same people neglecting other key components of fitness such as strength training flexibility and body composition Many of us lack the strength to carry a full bag of groceries or the flexibility to pick up our shoes without bending at the knees In addition as we have aged we have replaced muscle tissue with fat tissue Continued work by Dr Cooper at the Institute of Aerobics Research is showing that in addition to the need to stress our cardiovascular system that mor
15. When a goal is reached during your exercise the corresponding display will flash signaling that your workout is complete We recommend that you only set one goal TIME DISTANCE or CALORIES for each exercise Note if no goals are set and the goal displays are 0 the TIME DISTANCE and CALORIES values will count up once the START STOP button is pressed and you begin exercising Quick Start If you want to immediately start exercising without choosing any specific program or inputting any goals simply press the START STOP button after the computer powers up to begin exercising in the Manual mode Resistance control In the MANUAL program you can adjust the level of resistance at any time by using the UP or DOWN buttons to select from level 1 to level 8 In the preset profile programs you can also adjust the level of resistance but you can not lower the resistance below the minimum preset resistance For example if the minimum preset level of resistance in one interval of the preset profile program is level 2 you are not able to manually lower the resistance to level 1 However you can raise and lower the resistance between the lower and upper presets Exercising with preset TIME The workouts are segmented into 16 intervals If you preset the TIME each segment of your workout is 1 16 of the total TIME you entered For example if you enter a workout TIME of 16 minutes each segment interval is 1 minute in duration The T
16. activity Flexibility To be in total balance it is important to be flexible While not part of the ACSM guidelines flexibility is important for you to perform tasks that require reaching twisting and turning your body Hip flexibility for example is important to preventing lower back pain Exercise and Body Composition Body composition is an important component of health related fitness Good body composition results from aerobic activity strength training and proper diet Your everyday caloric balance will determine whether you will gain or lose weight from day to day Caloric balance refers to the difference between the calories you take in from food eaten and caloric expenditure or the amount of energy you put out in daily activities work or exercise Body weight is lost when caloric expenditure exceeds caloric intake or when caloric intake is less than caloric expenditure It is a known physiological fact that one pound of fat is equal to 3500 calories of energy Though it is predictable that shifts in caloric balance will be accompanied by changes in body weight how your body loses weight varies on the various programs you may undertake to lose weight For example low calorie diets cause a substantial loss of water and lean body tissue such as muscle In contrast an exercise induced negative caloric balance results in a weight loss of primarily fat stores If you were to add a resistant training component to your program you may al
17. afety warnings are located in site specific areas on the Schwinn Exercise Bike Model 10 and 20 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 General safety warning label A es Keep Children Away Prior to use read and understand the Owners Manual Injury or death is possible if Caution is not used while using this machine The Maximum User Weight for this machine is 275 pounds 125 Kilograms Replace any Caution Warning or Danger label that is illegible damaged or removed This machine is for home use only Location Affixed to the console mast cover just below the computer Label 1 location Label 1 location Serial number Serial number Model 20 Model 10 6 10 20 FEATURES AND BENEFITS On board Computer The fast and easy way to obtain immediate feedback regarding your fitness program am Padded Seat Extra wide and extra padded for maximum comfort Padded Hand Grips Sturdy well padded hand grips for extra stability and comfort Mm Serial Number Located on the underside of the base frame m Seat Adjustment Fast and easy seat adjustment accommodates riders of alf body sizes and leg length
18. are more active than fat cells and will help you burn more calories per day Include use of behavior modification techniques to identify and eliminate bad diet and eating habits You should strive to burn between 300 to 500 calories per exercise session and 1000 to 2000 calories per week in exercise Remember that sustained aerobic activities that use large muscle groups will cause the greatest energy expenditure If overweight or obese you may want to keep the intensity even lower than 60 percent of maximum heart rate to keep the risk of orthopedic injuries at a minimum Nonweight bearing activities such as stationary cycling may be considered for this group or for those who suffer from orthopedic or arthritis problems m A Balanced Workout All of your balanced home workouts should include three parts Warm up The main aerobic and or strength routine Cool down Together exercise and recovery comprise fitness conditioning deny either and you invite injury and minimize benefits Our bodies and minds become stronger and more efficient in response to their use and exercise Overuse and overload will cause breakdown You don t want too much but just enough The secret is to know when you are pushing too much or too little Monitoring your heart rate tells you how much to exercise and when to rest Warm up A good warm up will help you perform better and will decrease the aches and pains most people experience The warm up prepares
19. e attention needs to be placed on building stronger muscles and increasing joint flexibility They are talking about the benefits of balanced fitness regular physical activity that includes strength training and flexibility stretching in addition to aerobic conditioning For many years fitness has been solely a measure of cardiovascular aerobic endurance And while aerobic fitness is the cornerstone for health and quality of life there are two other components that are nearly as important When developing your home fitness program it is only appropriate that you develop all three components in order to achieve balanced fitness and thus optimal health and quality of life The three components are Muscle strength Cardiovascular fitness Flexibility m Balance Fitness any people considering beginning a balanced home fitness program still think no pain no gain They usually think they have to cycle or lift weights until they are overtired and their body aches This idea of fitness is outdated What they don t realize is that in a short time using proper guidelines the initial tiredness or soreness will be replaced by increased energy for work and recreation and an increased sense of well being Since 1978 the American College of Sports Medicine ACSM has had an influence on the medical and scientific communities with its position statement on The Recommended Quantity and Quality of Exercise for Developing and Maintaining F
20. e zones Simply record your heart rate several times when you are putting out a maximal effort such as when you are going all out on a stationary bicycle or during a hard session of stair climbing The easiest option is to estimate your maximum heart rate based on a formula which has been well established for reliability take the number 220 and subtract your age For example a 45 yearold would have an estimated maximum heart rate of 175 220 45 175 The target heart rate zone for aerobic training would be 105 to 149 beats per minute 60 to 80 percent of the maximum Target Heart Rate Training Zones There are three primary heart rate training zones The first is often referred to as the fat burning zone because the intensity is moderate enough to require your body to primarily use fat as the fuel source for the exercise You should exercise at 50 to 65 of your maximal heart rate to achieve this level of intensity While you workout in this and the other zones your heart rate should fall somewhere between these two figures People just starting out on an exercise program or who want to lose weight should concentrate on maintaining their heart rate in this zone for 20 to 30 minutes per day 3 to 5 days per week The second zone discussed above is known as the aerobic exercise zone or is shown on many charts as the target heart rate zone In this zone you should exercise at 60 to 85 of your maximal heart rate Training in this zone
21. eeze in a short ride on a stationary bicycle so that you ve achieved something even if it isn t your regular workout routine When on a business trip stay in a hotel that has an onsite workout facility Exercise is one of life s joys It energizes giving you a sense of well being and accomplishment and keeps you healthy and fit There is great pleasure in being able to set goals accept challenges and push yourself to a better lifestyle of health and fitness No matter what your reason for exercising to lose weight to get fit or to feel better motivating yourself to exercise on a regular basis requires changing your behavior m Make Exercise A Habit The key to a successful fitness program is getting your body to do what your mind knows it should Here are six mental strategies to help keep you focused on your fitness goals 1 Clarify why you want to exercise If you want to gain strength is it to swim more laps or to tone up your body By understanding and detailing your goals you will be better able to stay motivated 2 Vary your workout To make your routine more enjoyable vary it once in a while Supplement your indoor cycling with outdoor cycling and strength training These activities make exercise more interesting and increase your fitness level by making you utilize different muscle groups 25 3 Focus on the positive Avoid looking at your exercise program as a way to fix something that s wrong with your body
22. ent of maximal heart rate for fewer than 20 minutes per day and without a well rounded resistance and flexibility program is inadequate for developing and maintaining fitness in healthy adults It is just that simple 20 IDENTIFYING YOUR BALANCED FITNESS GOALS Keep in mind that the ACSM recommendations are guidelines for the average person not a champion athlete training for the Olympic Games An appropriate warm up and cool down which would also include flexibility exercises is also recommended While many of you will need to train with more mileage and at a greater intensity to race competitively the important factor to remember for most people is that if they follow the ACSM guidelines of physical activity they will attain increased physical and health benefits at the lowest risk Below is a table outlining the guidelines Table 1 1 The ACSM guidelines if followed can result in permanent lifestyle changes for most individuals The good news is that with the right approach exercising at home can and should be pleasant You can combine strength training aerobic exercise and flexibility activities that you enjoy and gain valuable health benefits eng a g Aerob e e e g Frequency 2 to 3 times week 3 to 5 times week 3 to 6 times week Intensity 8 12 reps 60 90 of easy max HR feeling until fatigue Stretch Time 20 40 minutes 20 60 minutes 10 minutes Type 10 exercises any rhythmical 10 stretches
23. er adherence than those in the university group based program Many at the beginning of the study thought that the university based group would have a greater compliance rate than the home based group because of the camaraderie of the group and the instruction given by the instructors But the study found the opposite to be true The group program was just too inconvenient over the 12 month period for the subjects to justify the benefits But the good news was that all three groups showed fitness improvements With the individuals in the low intensity group achieving similar results as the high intensity group Good news tor those of you just starting out in a moderate exercise program Perhaps most importantly research has also shown that it s never too late to start exercising and experiencing the benefits Studies conducted at Tufts University for instance show that even people in their 90 s can significantly increase their strength as a result of following a moderate strength training program Exercise is one of life s joys It energizes it gives you a sense of well being and accomplishment and it keeps you healthy and fit There is great pleasure in being able to set goals accept your own challenges and push yourself to a better life of health and fitness 7 STEPS TO GETTING STARTED Once you have made the commitment to get started in a home fitness program here are some suggestions that you may want consider
24. er 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 Handlebar Adjustment The 10 offers an adjustable handlebar to ensure a variety of comfortable hand positions To adjust the angle of the handlebars loosen knob adjust the handlebars to the desired position and re tighten 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 cornfortable for you Lower body workout Once you are in position and sitting comfortably slowly begin pedaling with your arms relaxed at your sides and with your hands resting on the top of your thighs or on the hand grips Pedal at an easy pace at a low resistance level until you feel secure and comfortable As you feel more comfortable experiment with the range of resistance levels available via the console HOW TO USE THE 10 20 BIKE COMPUTER
25. g certain changes become apparent What was a barely attainable level of exercise before now becomes quite easy Whereas cycling or running at a certain pace or speed may have previously caused your heart rate to go up to 135 beats per minute that pace can now be achieved at a lower heart rate In short your heart is becoming stronger larger and more efficient and your body is able to do the same work with less strain Regardiess of your maximum average heart rate or your target heart rate you should consult with your physician or with a sports medical expert to establish with precision the rates that are right for you your age and your medical and physical condition This is especially important if you are over the age of 35 been sedentary for several years overweight or have a history of heart disease in your family Beating The Dropout Odds Jump Start Your Fitness Program You already know you need to exercise And you re probably trying at least a little But let s get serious If you don t add regular exercise to your life you re missing out on a sure bet This is one area where medical research all points in the same direction Starting to exercise is comparable from a health benefit standpoint to quitting smoking says the recently released Surgeon s General Report on Physical Activity and Health Summary of Surgeon General s Report on Physical Activity and Health e Regular physical activity offers substantial i
26. gometer or treadmill at a medical facility Duration is dependent upon the intensity of the activity for those who like to work at a lower intensity they should work out longer Low to moderate intensity cycling stepping walking or cross country skiing is best for most adults because higher intensity workouts can lead to increased risk of injury and it is easier to adhere to the exercise routine Beginners can achieve a significant training effect from low intensity workouts If you re already fit and want to improve gradually increase your intensity The type of activity once again should include anything that uses large muscle groups and is rhythmical and aerobic in nature such as cycling or running Other activities could include stair climbing cross country skiing walking etc These activities need to be carried out three to five days per week Training Effect Duration intensity and frequency of training stimulate the aerobic training effect Any training done below the ACSM guidelines will not be sufficient enough to give you the aerobic training effect If you are exercising more than the recommendations it will not significantly increase the aerobic training effect though athletes training for competition need to exercise more to be competitive It is important to remember not to over do it your body needs adequate recovery from a hard workout in general endurance training for fewer than two days per week at less than 60 perc
27. ise as punishment Don t look at exercise as something that has to be tackled because you are out of shape Think of exercise as an investment in your health your physical looks and your mental outlook As you run walk or lift weights concentrate on the positive energy being generated within your body and the renewed sense of life and wellness you feel The basics of any fitness program are planning and setting goals Goal setting and formulating a plan are the most clear ways of establishing a consistent program of exercise they are also a powerful form of direction and motivation Take some time to think about what will help you begin your exercise program Write these down in your daily planner or diary Goals provide a sense of purpose and incentive that can drive you to your intended destination However for goals to be effective they need to be realistic Motivation will be strengthened only if it s possible to reach your objectives Consider this Your mind and body will respond better to exercise if you start with 20 minute sessions three times a week rather than an hour session four times per week Once the sessions become a routine aim for 30 minutes then increase from there The most important thing in any exercise program is to do your best to keep progressing backsliding as little as possible and getting back on the horse just as fast as possible if you fall off Try to anticipate lapses If a crazy workday looms get up early and squ
28. itness in Healthy Adults For the first time since 1978 the ACSM has revised its recommendations on exercise for healthy adults The new paper published in 1991 expands and revises advice on cardiovascular fitness and body composition and now recommends that you add resistance training This is new information to those of us who have only cycled ran swam watched our body weight and controlled our diet to attempt to maintain fitness Balanced fitness can do more to ensure a long healthy life than just about anything else known to the medical community today It s never too late to start a fitness program but ideally you should build strong muscles flexibility and a strong cardiovascular system early in life and enter the later years with your physical potential at its maximum 19 Muscular Strength The new guidelines have added resistance training since the ACSM recognizes the increasing importance of maintaining strength as a health benefit as we get older The rationale for the addition of strength training to the guidelines is a result of a ten year follow up study on master runners along with other studies Those who continued to train aerobically without upper body exercise maintained their body s oxygen transporting capacity over the years but lost about 4 5 pounds of lean body mass those who included strength training in their program maintained their lean body mass along with their aerobic capacity after 10 years of aging
29. mprovements in health and well being for the majority of Americans e If you exercise regularly the reports show you ll reduce your risk of heart attack cancer diabetes high blood pressure osteoporosis and even the common cold e Regular exercise regardless of the intensity can help you control stress sleep problems and depression 24 But even with all this evidence only 22 percent of Americans engage in exercise for 20 minutes a day And even among individuals who begin exercise programs the dropout rate is about 50 percent So if the Surgeon General s findings are not convincing evidence enough to keep most us exercising on a consistent basis what is Scientists are finding that the process of beginning increasing and ultimately sticking to an exercise program is a combination of two elernents finding the right incentives and building a habit And as we will see these two motivational factors are connected but distinct Focusing on the positive is one of the best incentives to exercise Avoid looking at exercise as a way to fix something that s wrong with your body Instead focus on your successes Pat yourself on the back each time you ve made it though a workout Thrive on the energy that exercising gives you Reward yourself with a dinner out after you have reached a certain weight loss goal or buy yourself a new workout outfit With these rewards you ll go back for more and your body will show results Don t view exerc
30. n the Heart Rate programs Use the UP or DOWN buttons to set up the exercise function data When you set the data for each function press the MODE button to confirm the settings General Operating Information Getting started Press any button on the console or begin pedaling to turn on the computer The computer will store your user goal data This will allow goals to be specified They will remain the default goals for the next exercise session When the computer powers up the program bar will flash in the upper left corner of the display Use the UP or DOWN button to scroll through the programs After selecting a program press MODE to confirm Press MODE until you see the TIME display flash This is the signal that you can now begin to set goals if you desire If you do not desire to set any goals simply press START STOP to begin exercising 10 Setting Goals Once you select an exercise program you can set goals for TIME DISTANCE or CALORIES For example if you set a CALORIE goal of 100 once you start the program you will notice that the CALORIE display will count down from 100 to 0 If you do not want to set a goal in any of the above simply press MODE to advance to the next goal choice or press START STOP to begin exercising When the TIME DISTANCE or CALORIES display is flashing enter values by using the UP or DOWN button to select a value then press MODE to confirm the value and advance to the next goal choice
31. omputer will stop and sound 6 beeps This signal is to inforrn you to stop exercising and rest 1f you feel any unusual pain or tightness in your chest shortness of breath or dizziness feel faint or have any discomfort while you exercise STOP Consult your physician General Information While the grip heart rate feature is a quick and convenient way to check your heart rate it is generally not as accurate as a wireless transmitter belt and receiver Grip heart rate is subject to occasional misreadings and interference You may from time to time experience inconsistencies with the heart rate display on your computer There are many external factors that can affect the heart rate display These include the environment where the equipment is used and the physiology of the user themselves Electromagnetic interference from televisions computers microwave ovens cellular and cordless telephones and fluorescent lights can affect the heart rate display Try moving your equipment to different areas of the room or house if you experience problems with the heart rate display Dry or calloused hands and poor contact with the sensor pods can also be a source of display problems Moisten palms with sweat or try a heart rate monitor conductive cream such as Buh Bump cream Grip the pods firmly but not too tightly Trying these tips can alleviate many heart rate display problems All displays are for basic general reference purposes only Consult
32. our fitness improves you will notice your recovery score improves Press the RECOVERY button again to return to the main display and if desired press START STOP to resume exercising Computer Buttons UP DOWN MODE RECOVERY RESET START STOP To make upward adjustments to function data to increase the level of resistance or to select user setting To make backward adjustments to function data to decrease the level of resistance or to select user setting To confirm function or data setting To activate the heart rate recovery function To clear and reset the computer To start or stop exercising Operating Overview after the computer powers up USER MODE PROGRAMS RESISTANCE EXERCISE DATA The computer is set up to store goal data you have entered Any goals you set will be stored and will become the default settings for all programs Use the UP or DOWN buttons to select the training mode There is 1 Manual program 6 preset profile programs 3 Heart Rate Control programs 55 75 and 90 and 1 Target Heart Rate program If you select any of the Heart Rate programs you will need to input your age Use the UP or DOWN buttons to adjust the resistance level from Level 1 easiest to Level 8 more difficult Use this button when exercising in the Manual program the 6 preset profile programs and the User mode The resistance level is automatically adjusted according to your heart rate when exercising i
33. oy 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 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 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 1 800 4 MYHOME This exercise machine is for consumer users only Set up and operate this exercise machine on a solid level surface This machine contains moving parts Use Caution Do not wear loose clothing or jewelry Care should be taken when mounting and dismounting the exercise bicycle This machine is designed for a user weight limit of 275 Ib 125 kg Do not use if you are over this weight Set up the machine so that there is a free area of 19 7 inches 0 5m on all sides of the machine Keep third parties out of this area when the machine is in use Operate the machine in the manner described in this manual It can be hazardous to over exert yourself during exercise Make sure that all positional adjustment devices are securely engaged SAFETY WARNING LABELS BEFORE USING YOUR PRODUCT The following s
34. rate zone In addition to aerobic exercise the ACSM recommends that healthy adults perform a minimum of 8 to 10 strength exercises involving the major muscle groups a minimum of two times per week At least one set of 8 to 12 repetitions to nearfatigue should be completed during each session These recommendations are based on two factors e Most people aren t likely to adhere to workout sessions that last more than 60 minutes The regimen outlined above can be completed in 30 minutes or less and when combined with 30 minutes of aerobic activity and flexibility gives you a balanced workout e While more frequent and intense training is likely to build greater strength the difference is usually very small Cool Down The cool down enables your body s cardiovascular system to gradually return to normal preferably over a5 to 10 minute period Bringing your workout to an abrupt halt can cause light headedness since blood will pool in your legs if you abruptly stop working Lower your exercise intensity gradually over a period of a few minutes When your heart rate has retumed to below 110 beats per minute you can stop exercising on whatever piece of equipment you are on Always keep in mind that warm up and cool down are just as important as the activity phase Both can prevent many common injuries from occurring m HowTo Determine Your Maximum Heart Rate The best way to determine your maximal heart rate is to calculate your target heart rat
35. s Fully Shrouded Flywheel Bike features a fully shrouded high inertia flywheel Transport Wheels A single individual can easily move and position the Bikes across any flat surface HOW TO USE THE 10 20 BIKE 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 10 or forward on the 20 bike If your leg is bent too much you will need to move the seat up on the 10 or backward on the 20 bike 3 Adjust the 10 seat 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 20 seat pull the seat knob up with your right hand 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 Foot positioning pedal strap adjustment Place the ball of each foot on the pedals Rotate the pedals until one foot is within arms reach Then reach down carefully and fasten the rubber strap ov
36. so see a slight increase in weight due to a gain in muscle mass while an aerobic based program usually results in a maintenance of muscle mass While both approaches to weight loss are effective aerobic activity is found to be very effective because metabolism stays sustained for longer periods of time and energy Expenditure is greater with activities that use large muscle groups such as walking cycling cross county skiing etc Follow these guidelines when engaging in a weight loss program that combines exercise and caloric restriction e Ensure that you are consuming at least 1 200 calories per day in a balanced diet You need to consume calories for everyday bodily healthy functions e You should not exceed more than a 500 to 1 000 calories per day negative caloric balance combining both caloric restriction and exercise This will result in a gradual weight loss without a loss of lean body weight muscle You should not lose more than 2 pounds per week on a diet 21 Include an exercise program that provides as least 300 calories or more of activity per day This is best accomplished with exercise of low intensity and long duration Many pieces of home fitness equipment give estimates of calories burned while exercising Remember these are approximate calories burned exact amounts will depend on type of exercise your body size intensity and duration e Add resistance training to your program to add muscle mass Muscle cells
37. ter Publications 1994 Offers information on how to set up a balanced fitness program of cardiovascular strength and flexibility training Burke Edmund Precision Heart Rate Training Champaign IL Human Kinetics Publishers 1998 Fine tune your workout intensity This book fully explains why and how to train with a heart rate monitor 26 LIMITED WARRANTY ON EXERCISE EQUIPMENT From the date of purchase for the time periods listed below the following parts will be replaced free of charge if they are defective in material or workmanship After the six months from the date of purchase you pay the labor cost to have them installed e Three Years Frame e Six months All non expendable mechanical and electronic parts To arrange for warranty service call 1 800 4 MYHOME This warranty does not include seat seat back pedals and handlebar grips which are expendable parts that can wear out from normal use This warranty is void if this product is ever used for other than private household purposes This warranty gives you specific legal rights and you may also have other rights which vary from state to state If you need assistance please have both the serial number of your machine and the date of purchase available when you contact Customer Service To locate the serial number label on your machine refer to the Safety Warning Labels information in this manual Please record the following information for future reference
38. ut is only a few moments away a different grip on the multi gym a varied stepping rhythm on the stepper a new intensity on the stationary wind load simulator or a more rapid stroke rate on the rower By varying your workouts you ll create maximum gains in the shortest time frames As you will see your home fitness equipment will allow you to reach your fitness goals and prepare properly for a healthier lifestyle Anyone who is serious about fitness or for that matter just improving their overall fitness should have a few basic pieces of home fitness equipment It makes no difference if you are a competitive cyclist or triathlete an executive or someone trying to tone their muscles the home fitness center is the most efficient way to help you reach your physical potential Edmund R Burke Ph D is author of the Complete Home Fitness Handbook published by Human Kinetics Publishers It can be found at major book stores or you can order it by calling 1 800 747 4457 He also serves as Director of the Exercise Science Program at the University of Colorado at Colorado Springs Suggested Readings Burke Edmund Complete Home Fitness Handbook Champaign IL Human Kinetics Publishers 1996 Book illustrates how to set up a home gym purchase equipment and gives workout programs for various pieces of home fitness equipment Anderson Bob Pear Bill and Burke Ed Getting in Shape Workout Programs for Men amp Women Bolinas CA Shel
39. your muscles for exercise and allows your oxygen supply to ready itself for what s to come Studies show that muscles perform best when they re warmer than normal body temperatures Warm up exercises include cycling walking skiing slowly until you begin to break a light sweat This normally takes about 5 to 10 minutes If using a heart rate monitor raise your heart rate to about 110 to 120 beats per minute during your warm up Stretching before and after exercise also serves many purposes By promoting flexibility it decreases the risk of injury and soreness It also enhances physical performance by allowing you to maintain a comfortable position on the bicycle longer Take a few minutes to stretch your legs shoulders and lower back before you get on your home equipment m Aerobic Strength Exercise Vigorous aerobic exercise is the core of your workout program The intensity of your exercise must be strenuous enough to raise your heart rate into your target zone This is usually between 60 and 90 of your maximum heart rate Cycling or any exercise done in this range is usually called aerobic exercise It means your body your heart and the various exercising muscles are working at a level at which oxygen can be utilized Exercising with a heart rate monitor allows you to constantly receive visible feedback and on some models audible feedback as to what your heart rate is while exercising and allows you to stay within your selected target heart
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