Schwinn 223 manual

123/223 O WNERS MANU AL ® Nautilus OM 123/223 08/17/2004 11:48 PM Page 1[...]

SAFEGU ARDS FITNESS SAFEGU ARDS AND WA R N INGS Before starting any exer cise program, consult with your physician or health professional. He or she can help establish the corr ect exercise frequency , intensity (target heart rate zone) and time appr opriate for your particular age and condition. The following 3 warnings listed below are also locat[...]

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SCHWINN BIO-FIT ™ COMFOR T S Y S TEM THE REVOLUTIONARY SCHWINN BIO-FIT ™ COMFORT SY STEM The unique and revolutionary Schwinn Bio-Fit ™ Comfort System is designed specifically to ensure that each point of contact and user -interface with the bike provides the user with pr oper er gonomic and bio-mechanical positioning, superior comfort, the u[...]

FEA TURES Other features: Schwinn Bio-Fit ™ handlebars adjust for a variety of multiple comfortable hand positions (Offered on upright models) Schwinn Bio-Fit ™ wide seats offer stability , comfort, and support Schwinn Bio-Fit ™ pedals provide pr oper alignment for efficient pedaling Console slider mechanism contributes to an ideal user inter[...]

CONGRA TULA TIONS! CONGRA TULA TIONS! 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: ▲ Increase your energy [...]

T ABLE OF CONTENTS T ABLE OF CONTENTS Operation ........................................................................................... 9 How to use the Schwinn exercise bike........................ 9 How to use the Schwinn exercise bike computer ....... 11 Maintenance ............................................................................[...]

OPERA TION ■ Seat adjustment Proper seat adjustment helps ensur e maximum exercise efficiency and comfort, while r educing the risk of injury . 1. Place one pedal in the forward position and center th e ball of your foot over the center of the pedal. Y our leg should be slightly bent at Fig 2. the knee (Figs. 1 and 2). 2. If your leg is too strai[...]

OPERA TION ■ 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, r each 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[...]

OPERA TION USING THE COMPUTER Using the Computer Y our Schwinn bike is equipped with a versatile computer console which includes: •Q uick Start •1 Manual program • 10 profile pr ograms •3 Heart Rate Control pr ograms •2 Custom user -defined programs • Time T rial program • Fitness T est • Calorie Goal • BMI (Body Mass Index) • R[...]

OPERA TION ■ LCD Display The lar ge 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 pr eset information you may have input into the computer . The display provides a large main window that indicates the P[...]

OPERA TION USING THE 113/213 COMPUTER ■ LCD Display Descriptions TIME Displays the workout TIME. The TIME will count down from the TIME you entered when beginning the pr ogram and shows the TIME r emaining for your workout. INTERV AL TIME Displays the INTERV AL TIME. The INTER V AL TIME will count down showing the TIME remaining befor e the progr[...]

OPERA TION USING THE 113/213 COMPUTER ■ Auto Shut-Off (Sleep Mode) The console will automatically shut off in appr oximately 2 minutes without use or input. There is no on/of f switch. ■ Information Mode The computer enables you to switch between English or Metric units by pressing and holding the UP and DOWN buttons simultaneously for 3 second[...]

OPERA TION 15 SOFTW ARE FEA TURES Quick Start: This is a “one-touch” way of starting the Manual Program. 1 Manual Pr ogram: Y ou manually adjust the resistance level during your workout to make the program easier or mor e challenging. 10 Pr ofile pr ograms: The computer offers a variety of fun and exciting pr ofile programs to keep you motivate[...]

OPERA TION 2 Custom User -defined Pr ograms These programs enable you to set up, stor e into memory and then workout in 2 differ ent course profiles that you customize. Time T rial This program enables you to workout against a “pacer” to determine how long it takes you to cover a preset distance. Y ou preset the speed of the “pacer” as the [...]

OPERA TION BMI (Body Mass Index) Measur ement BMI is a useful tool that shows the relationship between weight and height that is associated with body fat and health risk. The table below gives a general rating and BMI score: BMI Underweight Below 18.5 Normal 18.5 – 24.9 Overweight 25.0 – 29.9 Obesity 30.0 and above There ar e limitations howeve[...]

OPERA TION The display will show “SCORE (Recovery Score)” . This will r emain on the display for 5 seconds, then you can press RESUL TS to view a summary of your workout and end the program you ar e working out in or press ST ART to resume working out wher e you left off. The higher the Recovery T est score value, the quicker your heart rate is[...]

OPERA TION CALORIES: showing T otal Calories WA TTS: showing Average W atts HEART RA TE: showing Average Heart Rate. Pressing the RESET button will bring you back to the “ENTER PROGRAM” mode. After 60 seconds the console will automatically return to the “ENTER PROGRAM” mode. • IMPORT ANT Things Y ou Should Know Before Exercising A. The va[...]

OPERA TION 20 DOWN button. Y ou will notice a slight lag in time while the electronic brake adjusts to your input, so make sure to allow for this and don’t over -compensate. E. Sleep Mode - The console will enter a “Sleep” mode and the system will turn off automatically if there is no input for appr oximately 2 minutes. Press any button to r [...]

OPERA TION 21 CONSOLE OPERA TION ■ Console Operation – Quick Start QUICK ST AR T : Press QUICK ST ART to take you immediately to the Manual program. Resistance level will be Level 1. Time will start fr om 00:00 and count up. Changing Levels: Y ou can increase or decr ease the resistance level by pressing the UP or DOWN buttons at any time. T o [...]

OPERA TION 22 PRESS ST ART”. Then if you press the RESUL TS button the computer will show your workout results and end the pr ogram, or if you press ST ART / P AUSE the computer will resume the program wher e you left of f. ■ Console Operation – Selecting a profile pr ogram Select Pr ogram: Press any button to power up the console and “ENTE[...]

OPERA TION 23 Enter Age: Y ou will then be prompted in the alphanumeric display to “ENTER AGE” . Select your Age by using the UP or DOWN buttons and then press ENTER to confirm your selection. Enter Heart Rate Zone: Y ou will then be prompted in the alphanumeric display to enter your desired workout heart rate zone. Use the UP or DOWN buttons t[...]

OPERA TION 24 warm-up level. A longer warm-up at lower resistance can burn more Calories than a shorter warm-up at higher resistance. After the pr ogram exits the first interval “warm up column” the UP or DOWN buttons become inoperative and the program automatically adjusts the r esistance to bring you into your selected zone. The program is de[...]

OPERA TION 25 T o set up a custom pr ogram: Y ou can set up your custom program profile i n each interval as you exercise. The flashing “bricks” indicate your position and interval location within the program. Use the UP or DOWN buttons to select your desired r esistance level as the program pr ogresses through each interval. This pr ofile will[...]

OPERA TION 26 END OF PROGRAM: The program ends when you complete your pr eset distance. T o STOP or P AUSE the pr ogram: Press the ST ART / P AUSE button to pause your workout. The display will show “PRESS RESUL T OR PRESS ST ART” . Then if you press the RESUL TS button the computer will show your workout results and end the pr ogram, or if you[...]

OPERA TION 27 UP or DOWN buttons ST ART / P AUSE button RESUL TS button RECOVER Y button ■ Console Operation – “CALORIE GOAL” “CALORIE GOAL” enables you to select an amount of Calories you would like to burn and lets you choose a profile program to achieve that goal. Y our exercise is complete when the Calories count down to 0. Select P[...]

OPERA TION 28 your workout results and end the pr ogram, or if you press ST ART / P AUSE the computer will resume the pr ogram where you left of f. ■ Console Operation – “BMI” (Body Mass Index) BMI is a useful tool that shows the relationship between weight and height that is associated with body fat and health risk. Select Pr ogram: Press [...]

MAINTENANCE MAINTENANCE OF YOUR SCHWINN EXERCISE BIKE ■ Moving your Exercise Bike To move the recumbent bike, car efully but securely lift the r ear end of the bike and slowly steer the bike to the desired location (Fig A). To move the upright bike, carefully but securely pull the handlebars towar d you while gently leaning the front of the bike [...]

FITNESS GUIDE FITNESS GUIDELINES ■ Exercise and Health It is not a secret that lack of exer cise is increasingly becoming a major health issue. Obesity is on the rise, and being overweight can contribute to an increased risk in heart attack, diabetes, high blood pressur e and other life threatening illnesses. Most people do not get enough activit[...]

FITNESS GUIDE STEPS TO GETTING ST ARTED Once you have made the commitment to start exercising at home, her e are some suggestions that may help you stay motivated. The first step is the most difficult. Any new habit is dif ficult to establish at first, but it can be done. Be patient, and plan to start slow and easy . Less is more when you ar e firs[...]

FITNESS GUIDE 32 COMPONENTS OF FITNESS Over the past 25 years, many people have focused on walking, running, cycling, swimming and other types of aerobic activity as their only means of exer cise. However , we have lear ned that two other components of fitness ar e just as important. These other two components are muscle str ength and flexibility .[...]

FITNESS GUIDE We have learned through a variety of studies that those individuals who just train aerobically (without str ength training) do maintain their cardiovascular endurance over the years, but they generally lose lean muscle mass as they get older . However , those individuals who combine strength training and cardiovascular training can ma[...]

FITNESS GUIDE NUTRITION Of course, every good health and fitness program will also include a good nutrition component. Good nutrition is likely the most important factor in maintaining ideal body weight and managing weight loss. There ar e a variety of schools of thought regar ding which nutrition program, diet or eating plan is best. While we do n[...]

FITNESS GUIDE MONITORING Y OUR INTENSITY When you are doing car diovascular workouts, it is important that you work at the appropriate intensities when you ar e first starting out. It is also important that you workout at a variety of intensities after you have built a fitness base. Research in r ecent years has indicated that one of the best ways [...]

FITNESS GUIDE shown the best way to do this is not to establish heart rate numbers based upon age, but rather based upon how you feel. The following chart will allow you to log your heart rate numbers based upon how you feel when working out. Simply log the heart rate numbers you find when you feel you are working at each of the specific intensitie[...]

FITNESS GUIDE BEA TING THE DROPOUT ODDS The Surgeon General’ s Report on Physical Activity and Health summarizes a few main points: 1. Regular physical activity offers substantial improvements in health and well-being for a majority of Americans. 2. If you exercise regularly , you’ll reduce your risk of heart attack, cancer , diabetes, high blo[...]

FITNESS GUIDE your workout so that you keep your interest high and your bor edom low . The bottom line is you must be creative and innovative to keep up your fitness program. With some imagination and planning, it is easy to do. Exercise is one of life’ s joys. It energizes you, helps you look and feel better and puts you on the road to better he[...]

W ARRANT Y INFORMA TION 39 SCHWINN ® FITNESS INC . LIMITED W ARRANTY FOR EXERCISE PRODUCTS All Schwinn exercise products ar e warranted to the retail pur chaser to be free fr om defects in materials and workmanship. W arranty coverage valid to the original purchaser only and proof of purchase will be requir ed. Any product sold or placed in an app[...]

W ORK OUT L OG SCHWINN EXERCISE BIKE WORKOUT LOG Keeping a log of your workouts is a good way to track your progr ess toward your goals and is an excellent visual indicator of your increased level of physical fitness. A workout log is also an outstanding tool to help keep you motivated! Seeing your weekly , monthly or even yearly accomplishments of[...]

• 1886 Prairie W ay • Louisville , CO 80027 • 1.800.864.1270 • www .schwinnfitness.com © 2004 Nautilus, Inc.. Nautilus, the Nautilus logo and Bio-Fit ar e either registered trademarks or trademar ks of Nautilus, Inc.. Schwinn and the Schwinn Quality Seal ar e registered trademarks . 123/223 Nautilus OM 123/223 08/17/2004 11:49 PM Page 40[...]