Schwinn IC3 Indoor Cycling Bike Quick Start Manual - Page 9

What to Wear Wear rubber-soled athletic shoes. You will need the appropriate clothes for exercise that allow you to move freely. How Often Should You Exercise Consult a physician before you start an exercise program. Stop exercising if you feel pain or tightness in your chest, become short of breath, or feel faint. Contact your doctor before you use the machine again. Use the values calculated or measured by the machine's computer for reference purposes only. The heart rate displayed on the console is an approximation and should be used for reference only. • 3 times a week for 30 minutes each day. • Schedule workouts in advance and try to follow the schedule. Seat Adjustment Correct seat placement encourages exercise efficiency and comfort, while reducing the risk of injury. 1. With a Pedal in the forward position, place the heel of your foot to the lowest part of it. Your leg should be bent slightly at the knee. 2. If your leg is too straight or your foot cannot touch the Pedal, you need to move the seat downward. If your leg is bent too much, you need to move the seat upward. Step off the machine before you adjust the seat. 3. Loosen and pull the Seat Post Adjustment Knob on the Seat Post. Adjust the seat to the desired height. Do not lift the Seat post above the "STOP" mark on the Seat Post. 4. Release the Seat Post Adjustment Knob to engage the locking pin. Be sure that the pin is fully engaged and fully tighten the adjustment knob. 5. To move the seat closer to, or away from the console, loosen the seat adjustment knob. Slide the seat to the desired position and fully tighten the knob. Note: If the handle cannot turn due to contact with another part, pull the handle, turn and push it back in to reposition it. Continue turning as needed. Foot Position / Pedal Strap Adjustment Foot pedals with straps provide secure footing to the exercise bike. 1. Put the ball of each foot in the Foot Restraint on the Pedals. 2. Fasten the strap over the shoe. 3. Repeat for the other foot. Be sure toes and knees point directly forward to ensure maximum Pedal efficiency. Pedal straps can be left in position for subsequent workouts. Using the Shoe Clips (Cleats) Foot pedals that are equipped for cycling shoes with cleats provide secure footing on the exercise bike. Be sure to turn the Pedals so that the Foot Restraint is under the Pedal. Prior to use, make sure you understand the operation of the engagement / release mechanism for the pedals and cleats (shoes). Keep cleats and bindings clear of dirt and debris to ensure engagement and release. Check the cleats periodically for wear. When the cleats are worn, replace them. Replace the cleat when it becomes difficult to release, or starts to release with much less effort than when it was in new condition. Pedals and cleats are SPD Compatible. They fit any shoe size with the correct cleat mounts: shoes with "Standard 2-Hole MTB SPD Cleat Mounts" (MTB SPD = Mountain Bike Shimano Pedaling Dynamics). 1. Be sure that the arrow on top of the Pedal points forward. 2. Push the cleat down and forward to engage the Pedal. 3. Repeat for the other foot. 4. Practice engaging and disengaging from the Pedals before starting your workout. To disengage (release) the cleats from the pedals, push the heels outward and lift. Right Pedal - (Foot restraint not shown for clarity) Engage 9 Disengage (release)