Schwinn Windsprint Owner's Manual - Page 2

INTRODUCTION CONGRATULATIONS! Thank you for making the Schwinn Airdyne® WindTrainer 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 Airdyne WindTrainer bike should enable you to shape and monitor your workouts to: v Increase your energy level v Increase cardiovascular and aerobic fitness v Increase lower body muscle strength w Decrease your overall percentage of body fat Whether you are just getting started in an exercise program or are already in good shape, the Airdyne WindTrainer 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 Airdyne WindTrainer bike. Also included are general fitness guidelines. Please read this Owner's Manual in its entirety before getting onto the Airdyne WindTrainer bike and working out. So let's get started. Take your time and have fun! 2 TABLE OF CONTENTS Operation ...4 How to use the Airdyne WindTrainer bike 4 How to use the Airdyne WindTrainer computer 6 Maintenance 8 Moving your Airdyne WindTrainer bike 8 Installing new computer batteries 8 Adjusting the drive chain or belt tension 8 Fanwheel Alignment 8 Leveling your Airdyne WindTrainer bike 8 Maintenance 8 Guidelines - General Fitness and Exercise by Edmund R. Burke, Ph.D 9 Getting the most out of your home fitness program 9 The Stanford home exercise study 9 Home fitness planning worksheet 10 Balance fitness 11 Muscular strength 12 Cardiovascular strength 12 Training effect 12 Flexibility 13 Exercise and body composition 13 A balanced workout 14 Warm up 14 Aerobic/strength exercise 14 Cool down 15 How to determine your maximum heart rate 15 Target heart rate training zones 15 Beating the dropout odds: Jump start your fitness program......16 Summary of Surgeon's General Report on physical activity and health 16 Make exercise a habit 17 It's never too late for fitness 18 Suggested readings 18 Schwinn Cycling & Fitness Inc. Limited Warranty 19 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. 3