Schwinn 203 Recumbent Exercise Bike Owner's Manual - Page 3

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 103/203 bike should enable you to shape and monitor your workouts to: ▲ Increase your energy level ▲ Increase cardiovascular and aerobic fitness ▲ 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 103/203 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 103/203 bike. Also included are general fitness guidelines. Please read this Owner's Manual in its entirety before getting onto the 103/203 bike and working out. So let's get started. Take your time and have fun! TABLE OF CONTENTS Operation ...6 How to use the 103/203 bike 6 How to use the computer 8 Maintenance...10 Moving your 103/203 bike 10 Daily maintenance 10 Guidelines - General Fitness and Exercise by Edmund R. Burke, Ph.D 11 Getting the most out of your home fitness program 11 The Stanford home exercise study 11 Home fitness planning worksheet 12 Balance fitness 13 Muscular strength 14 Cardiovascular strength 14 Training effect 14 Flexibility 15 Exercise and body composition 15 A balanced workout 16 Warm up ...16 Aerobic/strength exercise 16 Cool down 17 How to determine your maximum heart rate 17 Target heart rate training zones 17 Beating the dropout odds: Jump start your fitness program .......18 Summary of Surgeon's General Report on physical activity and health 18 Make exercise a habit 19 It's never too late for fitness 20 Suggested readings 20 Schwinn Fitness Inc. Limited Warranty 21 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.