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The Sd]winn ® bike should enable you to shape and monitor your workouts to: A increase your energy level A increase cardiovascular and aerobic fitness A increase lower body muscle strength Y Decrease your overall percentage of body fat Whether you are just getting started in an exercise program or are already in good shape, the Schwinn ® bike is designed to be an efficient, easy and fun way to achieve an enhanced level of fitness. You cars 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 Schwinn ® exercise bike. Also included are general fitness guidelines. Please read this Owner's Manual in its entirety before getting onto the bike and working out. So let's get started. Take your time and have fun! TABLE OF CONTENTS C_ © z Safety ..................................................................................................................... 4 k_lportant Safety hstructions ............................................................................. 4 Safety Warning Labels ......................................................................................... 5 z U_ Features ......................................................................................................................... 6 Operation ....................................................................................................................... 8 Hewto use the 10/20 bike ................................................................................. 8 How to use the 10/20 bike computer ................................................................ 9 Maintenance ................................................................................................................. 15 Moving your10/20 bike ..................................................................................... 15 Maintenance ...................................................................................................... 15 Fitness Geide_ines ....................................................................................................... 17 Getting the most out of your home fitness p_og_am ........................................ 17 The Stanford home exercise study ................................................................... 17 Home fitness planning worksheet .................................................................... 18 Balance fitness .................................................................................................. 19 Muscular strength ............................................................................................. 20 Cardiovascular strength ..................................................................................... 20 T[aining effect .................................................................................................... 20 Flexibility ............................................................................................................ 21 Exercise and body composition ........................................................................ 21 A balanced workout ........................................................................................... 22 Warm up ............................................................................................................ 22 Aerobic/strength exercise .................................................................................. 22 Cool down ......................................................................................................... 23 How to determine your maximum heart rate ..................................................... 23 Target heart rate training zones ......................................................................... 23 Beating the dropout odds: Jump start your fitness program ............................ 24 Summary of Surgeon's General Report on physical activity and health ................................................................................ 24 Make exercise a habit ....................................................................................... 25 It's never tee late for fitness ............................................................................. 26 Suggested readings ........................................................................................... 26 Limited Warranty ........................................................................................................ 27 iMPORTANT SAFETY iNSTRUCTiONS The following definition applies to the word "War,ing" found throughout this manual: v , ,:, , Indicates a potentially hazardous situation which, if] --not avoided, could result in death or serious injury. I PRIOR TO USING THIS EQUIPMENT, OBSERVE THE FOLLOWING WARNINGS: _1. Readand understand the complete Owner's...
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