Schwinn 203 Recumbent Exercise Bike Owner's Manual - Page 6

MAINTENANCE Heart Rate Control The heart rate control program will automatically adjust the resistance to get your heartrate to a set rate. Select the TARGET HR icon and press the ENTER button. The computer will prompt you to enter your age. Use the UP and DOWN buttons to adjust to your age. Press the ENTER button to confirm your age. You will now be prompted to select 55%, 75% or 90% of maximum heartrate. The other option is the THR (target heartrate) which will allow you to set your desired target heart rate. After selecting the desired program press the ENTER button. If you have selected the THR the PULSE icon will be flashing. You can adjust this target heartrate with the UP and DOWN buttons. Once the desired target is set press the ENTER button. The goals can be set following the instructions above as well. Press the ST/STOP button to start your workout. Special Instructions: 1. In "MANUAL" mode, when you have set the "WATT" value, it becomes a Speed Independent Ergometer. The "Watt" value, which you have preset, will be the same, independent of your pedaling speed. That means the tension load will be automatically adjusted according to your pedaling speed to continually keep the same "Watt" value on the monitor. 2. In "TARGET H.R." mode, when you are pedaling the Ergometer, keep both hands on the Hand-Pulse Sensors. The load tension will be automatically adjusted every 30 seconds to bring your Heart Rate into the target range. If your actual Heart Rate becomes higher than your target Heart Rate, the load level will drop one step every 15 seconds until your actual Heart Rate is in the target range. If the load level is already down to the 1st level and your actual Heart Rate is still higher than the monitor value, the console will beep 6 times. After 30 seconds, the program will stop automatically. 3. Automatic turn off: If no pedal signal is received for five minutes, the console will turn off if no pedal signal is received. 103/203 RECUMBENT BIKE MAINTENANCE FIG.19 ■ Moving your 103/203 bike Carefully lift the horizontal rear floor support to move and steer the 203 bike to another location (Fig. 18). Pull the handlebars towards you, leaning the bike down, to move and steer the 103 bike to another location (Fig. 19). 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. 10 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 the comfort and security of your air-conditioned room. Privacy and cleanliness are also important. Many feel intimidated in a gym, 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 athletes 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. ■ 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 greater 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 for 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. 11