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INTRODUCTION
TABLE OF CONTENTS
Safety Precautions
.........................................................................................................
4
Important Safety Instructions
.............................................................................
4
Safety Warning Labels
.........................................................................................
5
Features
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6
Operation
.......................................................................................................................
9
How to use the Schwinn
®
exercise bike
............................................................
9
How to use the Schwinn
®
exercise bike computer
...........................................
10
Maintenance
.................................................................................................................
14
Moving your Schwinn
®
exercise bike
................................................................
14
Maintenance
......................................................................................................
14
Fitness Guidelines
.......................................................................................................
15
Getting the most out of your home fitness program
........................................
15
The Stanford home exercise study
...................................................................
15
Home fitness planning worksheet
....................................................................
16
Balance fitness
..................................................................................................
17
Muscular strength
.............................................................................................
18
Cardiovascular strength
.....................................................................................
18
Training effect
....................................................................................................
18
Flexibility
............................................................................................................
19
Exercise and body composition
........................................................................
19
A balanced workout
...........................................................................................
20
Warm up
............................................................................................................
20
Aerobic/strength exercise
..................................................................................
20
Cool down
.........................................................................................................
21
How to determine your maximum heart rate
.....................................................
21
Target heart rate training zones
.........................................................................
21
Beating the dropout odds: Jump start your fitness program
............................
22
Summary of Surgeon’s General Report on
physical activity and health
................................................................................
22
Make exercise a habit
.......................................................................................
23
It’s never too late for fitness
.............................................................................
24
Suggested readings
...........................................................................................
24
Limited Warranty
........................................................................................................
25
Contact Information
...................................................................................................
27