3
INTRODUCTION
TABLE OF CONTENTS
Safeguards
.....................................................................................................................
4
Important Safety Instructions
.............................................................................
4
Fitness Safeguards and Warnings
......................................................................
6
Other Important Safeguards and Warnings
........................................................
6
Safety Warning Labels
.........................................................................................
7
Features
.........................................................................................................................
9
Operation
......................................................................................................................
10
How to use the Schwinn
®
exercise bike
...........................................................
10
How to use the Schwinn
®
exercise bike computer
...........................................
11
Maintenance
.................................................................................................................
16
Moving your Schwinn
®
exercise bike
................................................................
16
Maintenance
......................................................................................................
16
Fitness Guidelines
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17
Getting the most out of your home fitness program
........................................
17
The Stanford home exercise study
...................................................................
17
Home fitness planning worksheet
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18
Balance fitness
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19
Muscular strength
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20
Cardiovascular strength
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20
Training effect
....................................................................................................
20
Flexibility
............................................................................................................
21
Exercise and body composition
........................................................................
21
A balanced workout
...........................................................................................
22
Warm up
............................................................................................................
22
Aerobic/strength exercise
..................................................................................
22
Cool down
.........................................................................................................
23
How to determine your maximum heart rate
....................................................
23
Target heart rate training zones
.........................................................................
23
Beating the dropout odds: Jump start your fitness program
............................
24
Summary of Surgeon’s General Report on
physical activity and health
................................................................................
24
Make exercise a habit
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25
It’s never too late for fitness
.............................................................................
26
Suggested readings
...........................................................................................
26
Limited Warranty
........................................................................................................
27