Schwinn

418 - Elliptical bike Schwinn - Free user manual and instructions

Name: 418
Brand: Schwinn
Rating: 7.5 (195 reviews)

Find the device manual for free 418 Schwinn in PDF.

📄 15 pages

EN ⬇ Download 💬 AI Question

Pick your language and provide your email: we'll send you a specifically translated version.

This manual is not available in your language

Desired language Your email address

User questions about 418 Schwinn

0 question about this device. Answer the ones you know or ask your own.

Ask a new question about this device

No questions yet. Be the first to ask one.

Download the instructions for your Elliptical bike in PDF format for free! Find your manual 418 - Schwinn and take your electronic device back in hand. On this page are published all the documents necessary for the use of your device. 418 by Schwinn.

USER MANUAL 418 Schwinn

text_image

418p/428 OWNER'S MANUAL SECURITY®

418-2F428 Cowers man 2 qxd 07/31/2003 TO:06 AM 只用 1

Schwinn 418 - 1

natural_image

Black-and-white collage of four outdoor scenes: a waterfall, pine trees, hiking with backpacks, and a person walking on a pole (no visible text or symbols)

Schwinn 418 - 2

natural_image

Two black stationary exercise bikes with visible arms and legs, shown from different angles (no text or symbols)

FEATURES AND BENEFITS

Schwinn 418 - FEATURES AND BENEFITS - 1

Schwinn 418 - FEATURES AND BENEFITS - 2

Schwinn 418 - FEATURES AND BENEFITS - 3

Schwinn 418 - FEATURES AND BENEFITS - 4

Schwinn 418 - FEATURES AND BENEFITS - 5

individual to easily move and position the bike across any flat surface

Schwinn 418 - FEATURES AND BENEFITS - 6

Belt Drive For a smooth quiet ride

Schwinn 418 - FEATURES AND BENEFITS - 7

Electromagnetic Braking Contact-free resistance braking provides fast, fluid adjustability and long-lasting, reliable performance.

Oversize frame stabilizers for added stability.

Schwinn 418 - FEATURES AND BENEFITS - 8

Belt Drive For a smooth quiet ride

Schwinn 418 - FEATURES AND BENEFITS - 9

individual to easily move and position the bike across any flat surface

Heavy Duty Construction institutional-quality construction stands up to the most intense workout environment

Foot Platform Moves along with your natural foot motion.

Schwinn 418 - FEATURES AND BENEFITS - 10

Transport Wheels

Heavy Duty Construction Institutional-quality construction stands up to the most intense workout environment

Schwinn 418 - FEATURES AND BENEFITS - 11

2017年1月1日

Schwinn 418 - FEATURES AND BENEFITS - 12

Foot Platform Moves along with your natural foot motion.

Synchronized Arms For a total body workout

Displays time, speed, distance, RPMs, workload, calories/hour, calories, heart rate, level.

On Board Computer

[Non-Text]

Schwinn 418 - FEATURES AND BENEFITS - 13

text_image

FEATURES

INTRODUCTION

CONGRATUALTONSI

418-27428 Owned's men 2. qxd 07/31/2003 10:06 AM 月四 4

operation

Maintenance 16

Maintenance. 16

guidelines - general fitness and exercise by Edmund R. Burke, PhD

The Stanford home exercise study. 17

Cardiovascular strength 20 Muscular strength 20

Flexibility 21

Exercise and body composition. 21 A balanced workout 22

cool down. 23

Target heart rate ranging zones. 23 Beating the dropout odds: Jump start your fitness program....24

Physical activity and health

Schwin Fitness Inc. Limited Warranty

FIXENESS SAFEEQUARDS

Before setting any exercise program, consult with your physical health professional for the can help stand on exercise frequency. Intensity of physical heart rate and time appropriate for your particular age and condition. If you have any plan of pressure in your stress, an international health worker's health book, feel that they have any discomfort while you exercise, stop/consult your physician before beard, feel that or have any discomfort while you exercise, stop/consult your physician before

concluding
concluding
concluding
concluding
concluding

Schwinn 418 - FIXENESS SAFEEQUARDS - 1

Schwinn 418 - FIXENESS SAFEEQUARDS - 2

natural_image

Person using a self-assembly exercise machine (no visible text or symbols)

ELECTRICAL TRAINER COMPUTER HOW TO USE THE 418/428P
HOW TO USE THE 418/428P

To start using the screen airplane simply stand on the foot pedals with the front of your shoes close to the front edge of the roof platform. Place your hands at a comfortable position on the upper body of the door arms. Simply move your biggest foot forward and follow the natural part of the machine.

start on a level that is comfortable to facilitate yourself with the machine. Once you are comfortable start adjusting the level to achieve the workout desired.

■ Full Body/Lower Body

The swim interval maximal machine can either be used as a complete body workout or lower body only. If you choose not to use your arms, place them on the stationary handles in front of you. Remember the more muscles you use the more calories you burn.

■ Forward/Reverse

The age 48/42p can be used in the forward and reverse direction to vary the muscles that you work out. This will also vary your workout helping you to stay motivated. To change directions, simply slow the pedals down until they stop and switch directions.

■ Resistance Control

The 41s/242p resistance level can be changed at any time during your workout. Adjudsting your level will allow you to increase or decrease your intensity level. The resistance is controlled with the console.

The 418/424p can be used in the forward and reverse direction to vary the muscles that you work out. This will also vary your workout helping you to stay motivated. To change directions, simply slow the

The Ground Truth image displays a single, solid horizontal line. According to Rule 2 (UNDERSCORE & LINE RULES), this is a stylistic or background line, not a placeholder underscore. Therefore, the OCR result must ignore it and output nothing or only meaningful text. The provided OCR content is "____", which consists of four underscores. This is an incorrect interpretation of the line as a placeholder, violating the rule that stylistic lines must be ignored. The OCR has hallucinated underscores where none should exist based on the GT's visual context. Hence, the OCR result is inconsistent with the Ground Truth.

m = 311

the th

d n a 7 e

bi nu BI

A OSI

no des 23

01 15 de

四人

ou m n

de ki ip

no u

The

to the

d sil jo

EU M 2M

6u III 018

e sie

05 pu

you

su y sja

s's and as

신 M J 일

du lo/ pa

이 크 이

cis und uc

[Non-Text]

The image is too blurry to recognize any text content.

•

m = 311

[Non-Text]

The image is too blurry to recognize any text content.

m = 311

图

[Unreadable]

•

[Unreadable]

•

m = 311

广力云智慧零售收银系统

m = 311

The image is too blurry to recognize any text content.

m = 311

化

[Non-Text]

广力云

。

[Non-Text]

The air, 424 can be used in the forward and reverse direction to carry the muscise that you work out. This will also vary your workout helping you to stay monitored. To change directions, simply slow the

[Non-Text]

2017年1月1日

(No text)

the

6u sni 8i

you sol

28 es no

to th d

и по ео

you M sn

pa uno d u

o, thin

up IS UN

ue IM IEN

e II p.

p s|l ue

the do pr

101 Y eW

SU 10/ 9SJ

s Jn p a

m w re

act

s 0x 01

N 01

UD EL

日人

(二)本说明仅供参考。

[Non-Text]

•

(No text)

[Non-Text]

m = 311

The image is too blurry to recognize any text content.

[Non-Text]

•

图

[Unreadable]

The image is too blurry to recognize any text content.

•

m = 311

1.2

m = 311

The image is too blurry to recognize any text content.

m = 311

The image is too blurry to recognize any text content.

m = 311

2017年

m = 311

[Non-Text]

OPERATION

Care should be taken when mounting and dismounting
Do not wear loose or dangling clothing while exercising
Reduce or dozen any work or loose components before using
• Warm bystanders to keep a safe distance. Do not allow anyone to touch
• Do not dismount the electrical
• Never cum peadi alan anis ors of hand, to avoid encanglement and possibie infusion, do not expose hands or
intended for adults, not children.
The case of child and cross away has one the age/size applied while the targets are useful to lunch. By not allow children to use the electrical. The postal gravel ranges are scanned and due to lunch. To not allow children to use the electrical. The postal gravel ranges are classified and
• Do not place fingers or any other objects into moving parts of the exercise equipment.
Failure to follow any of these seagurands may result in injury or serious health problems.

FINeness SAFE GUARDS

USING THE 428P COMPUTER

FIG.3

■ Using the 428p Computer

Schwinn 418 - FIG.3 - 1

text_image

8h0c 981 B E

42bp ellipsical workouts. Its really very easy
fully understand the computer operation and functions.
performance and progress. By taking a few moments to
computer also realizes mind feedback conclusions and easy to-read LED displays to keep track of your workout
All other workout programs require you to input data. The
Program: The manual house program can be done. Accessed via pressing the start button twice. (Fig.5)
a selection of 5 preprograms as well as a manual mode

For added workout variety, the on-board computer features

PROGRAMMING THE 428P COMPUTER

■ Programming the Computer

To facilitate the computer, plug your 428p into a 170v wall outlet. Then simplify begin pedaling to turn your electrical on.

You may choose between English and metric readings. Press

together and it will read english or metric. use the + or - keys to choose english or metric using the ENTER KEY TO CONFIRM AND SAVE.

The quickest way to start a workout is to press the start button twice and the computer will start in a manual mode.

in this mode the computer will count up and give you your results after you stop pedaling.

■ Selecting a program and entering user information

Select a Program by using the UP and DOWN arrow keys to scroll through the programs. The LED light beside the

program names will light as you scroll to inform you of your selection. Press the START/ENTER button to select the program.

Enter your weight by using the UP and DOWN keys to rea
Select the level of the workout with the UP and DOWN

keys and press enter.

Enter the workout time with the UP and DOWN keys and press
In HRC you must enter your TARGET HEART RATE. The computer will prompt you with a calculated estimate. You can

adjust this target heart rate with the up and down arrow keys then press enter

After entering all of the information simply keep pedaling to start the workout. At any time during the workout you can

the level

■ Result mode

Either at the completion of the entrered time or when you stop perdition, the computer will go into a results mode. This mode

will scroll through your workout average load, calories per hour

are not finished with your workout simply start and the workout will pick up where you left off.

[Non-Text]

Level - Displays the current level of resistance or program level. If

changed and then return to the heart rate display

[Non-Text]

Schwinn 418 - ■ Result mode - 1

PROGRAMMING THE 428P COMPUTER

[Non-Text]

program time. These programs can add variety to your workout and

rate during specific interests.

Heart Rate Control (HRC): This program is designed to provide

enough resistance to keep your heart rate in the 65% range based onthe average maximum heart rate of a person your age. Note that this

used properly

FIG.4

Other Features of the 428p Computer

functions. When a particular Function led is on, that

MOPUM

■ Function window 1 (Fig. 4)

Schwinn 418 - Other Features of the 428p Computer - 1

Load - The load feedback function keeps track of the approximate power required to pedal the machine. To change to the next function press the scan button.

calories – The calories feedback function disputes the approximate number of calories buried during your

workout. To change to the next function press the

cal/hour – The calorie per hour feedback function

the next function press the scan button.

scan – the scan function will continuously rotate through the above feedback functions.

■ Function window 2 (Fig. 5)

Your working heart rate in beds per minute, to change

Level - Displays the current level of resistance or program level. If

changed and then return to the heart rate display

Schwinn 418 - Other Features of the 428p Computer - 2

Speed - the speed feedback function keeps track of your approximate mile per hour rate. To change to the next function press the scan button.
RPM - The rpm feedback function keeps track of your pedal speed in revolutions per minute. To change to the next function press the scan button.

FIG.7

Schwinn 418 - FIG.7 - 1

scan - The scan function will continuously rotate the above feedback functions

Time – if a workout time is entered the remaining time of your workout will be displayed. If there is no time entered the workout time will be displayed. To change to the next function press the scan button. Distance – The distance feedback function keeps track of the approximate miles you've covered in your workout. To change to the next function press the scan button.

target heart rate zone for your age and physical condition. ■ Using A Chest Strap Transmitter The 428p elliptical computer has built-in wireless heart rate monitoring capability. When you wear a chest strap transmitter during your workout, the computer's heart rate display will continuously read your heart rate in beats per minute. HINT: For most effective transmission, wet the back of the chest strap (the side making contact with the skini before putting it on.
☑ Optional Wireless Heart Rate Monitoring Achieving your personal fitness goals with the least effort and in the shortest amount of time, is best accomplished using positive feedback. Whether your goal is athletic performance, weight loss or good health, maximum benefits may be achieved when a heart rate monitoring system is used to control your exercise Intensity to within predetermined heart rate goals. Schwinn heart rate monitors connect your body to your mind by accurately measuring and transmitting heart rate information from a lightweight chest strap transmitter to the display on the 428p computer console. By using the display readout along with the heart rate chart, you will then know whether to increase or decrease your exercise Intensity to achieve maximum benefits from each workout. Important: Consult a physician regarding an appropriate
■ Optional Wireless Heart Rate Monitoring Achieving your personal fitness goals with the least effort and in the shortest amount of time, is best accomplished using positive
feedback. Whether your goal is athletic performance, weight loss or good health, maximum benefits may be achieved when a heart rate monitoring system is used to control your exercise intensity to within predetermined heart rate goals. Schwinn heart rate monitors connect your body to your mind by accurately measuring and transmitting heart rate information from a lightweight chest strap transmitter to the display on the 428p computer console. By using the display readout along with the heart rate chart, you will then know whether to increase or decrease your exercise intensity to achieve maximum benefits from
The 428p elliptical computer has built-in wireless heart rate monitoring capability. When you wear a chest strap transmitter
target heart rate zone for your age and physical condition. ■ Using A Chest Strap Transmitter The 428p elliptical computer has built-in wireless heart rate monitoring capability. When you wear a chest strap transmitter during your workout, the computer's heart rate display will continuously read your heart rate in beats per minute. HINT: For most effective transmission, wet the back of the chest strap (the side making contact with the skini before putting it on.

USING THE 428P COMPUTER

■ Using A Chest Strap Transmitter

MAINTENANCE

Schwinn 418 - MAINTENANCE - 1
FIG.9

Schwinn 418 - MAINTENANCE - 2
16

IMPORTANT: To avoid damaging the finish on your Schwinn elliptical trainer and computer, never use a petroleum-based solvent when cleaning.

Use a damp cloth to wipe your Schwinn elliptical trainer and computer free of sweat. Avoid getting extra moisture on the computer. By keeping the computer face free of sweat, you can ensure a longer computer life.

■ Leveling your Schwin elliptical trainer The elliptical trainer can be leveled to compensate for uneven surfaces. To level the 418/ 428b raise or lower the two leveling bolts located on the underside of the rear stabilizer by screwing them in or out as needed. (Fig. 9) ■ Maintenance

To move the Schwinnt elliptical trainer, carefully lift the rear end of the machine. Steer the machine to the desired location. Be gentle while moving the unit as any sharp impact directly or indirectly to the computer can affect computer operation. (Fig.8)

■ Moving your Schwinn elliptical trainer

MAINTENANCE OF YOUR SCHWINN ELLIPTICAL TRAINER

418-21426 Owner's men 2.4xd 07/31/2003 10:06 AM 货面 16

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. Low news for those or you just starting out in a moderate exercise program. Perhaps most importance, 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 enperizes 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. Once you have made the commitment to get started in a home fitness program, here are some suggestions that you may want consider to help you
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 75 to 88 percent of max heart rate and low intensity group (five 30-minute sessions at 60-71 percent or 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 camaradelle 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
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
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.
where you want to run outdoors during a Tagging Buzzard Or Who Wants to Ride a bike on busy city streets during rush hour in the heat of summer. Its much more comfortable to hop on your Schwinne home fitness equipment and exercise in the comfort and security of your all-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 especially feel without feeling as if you are being extra or about. At anyone is looking at you. No more lying down on a sweaty bench or wondering if you'll catch another foot in the clover.
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
SCHWINN EXERCISE EQUIPMENT MANUAL Edmund R. Burke, Ph.D. Getting the Most Out of Your Home Fitness Program

■ The Stanford Home Exercise Study

GUIDELINES

Goal #3
COAL #2
Lfd 1800
Exercis
Activity
ACTIVITY
Activity
ACTIVEL
Day第5
Day #2
Day 1
Days of
C. 2011
SA 2111
1
1
Timer
13502+
■ Hon
-
•
Joh
to ac
Use a
D#
Justa
Make
wint
to ex
friend
DO VO
EORT
access
여 10
that it
Begin
广力云智慧零售收银系统
heart
to an
Cet a
[Unreadable]
be on y
difficult
No job

and a strong cardiovascular system earl your physical potential at its maximum.
and a strong cardiovascular system early in life and enter the later years with
start a fitness program but ideally, you should build strong muscles; flexibility
Balanced fitness can do more to ensure a long, healthy life than just about anything else known to the medical community today, its better too late to
maintain fitness.
swam, watched our body weight and controlled our diet to attempt to
training. This is new information to those of us who have only cycled can
cardiovascular
adults. The new paper published in 1991 expands and revises advice on
since 1978 the ACSM has revised its recommendations on exercise for health
statement on - The Recommended Quantity and Quality of Exercise for
Influence on the medical and scientific communities with its position
Since 1978, the American College of Sports Medicine (ACSM) has had an
the view for the
What they don't realize is that, in a short time using proper guidelines, the
until they are over-tired and their body aches. This idea of fitness is outdated
think "no cold no cold." They usually think they have to cycle or lift weights
Balance Fitness
— Flexibility
— Muscle strength — Cardiovascular fitness
components are:
balanced fitness and thus optimal health and quality of life. The three
Important: when developing your home fitness program it is only
and quality of life, there are two other components that are nearly as
(aerobic) endurance. And while aerobic fitness is the cornerstone for health
addition to aerobic conditioning. For each room, a test cell had been called a positive of coordination.
physical activity that includes strength training and flexibility (stretching) in
Joint flexibility. They are talking about the benefits of balanced fitness: regular
more attention needs to be placed on building stronger muscles and increases
continued work by Dr. Cooper at the Institute of Aerobics Research, is
as we have aged, we have replaced muscle tissue with fat tissue.
the flexibility to pick up our shoes without bending at the knees. In addition
key components of fitness, such as strength training, flexibility and body composition. Mean of the lack the strengths to carry a full back of appearance or
Unfortunately, this has led to many of these same people neglecting other
swimming, and other types of aerobic activity as their only means of exercise.
book Aerobics many individuals have focused on walking, flanking cycling
1. 2017年1月1日
Person #3
Person #2
Person #1
individuals who can workout with me:
Person #5
Person #2
Person #1
individuals who will support me in my exercise program:

Schwinn 418 - GUIDELINES - 1

natural_image

Collage of grayscale images showing a person in motion, a vehicle, and a motorcycle (no visible text or symbols)

Schwinn 418 - GUIDELINES - 2

GUIDELINES

■ Muscular Strength

The new guidelines have added resistance training since the ACSM recognizes the increasing importance of maintaining strength as a health

to the guidelines is a result of a ten year follow-up study on master funners (along with other studies). Those who continued to train aerobically without

upper body exercise maintained their body's oxygen transporting capacity over the years, but lost about 4.5 pounds of lean body mass; those who included strength cycling in their progress maintained their lean body mass

Included strength training in their program maintained their lean body mass along with their aerobic capacity after 10 years of aging.

maintain bone and muscle mass as we get older. For women, strength training (along with the aerobic work) may also protect against post menopausal bone

loss and osteoporosis in their later years. The guidelines recommend that two strength training sessions per week should be added to your work-in schedule. We recommend three sessions a

should be added to your workout schedule. We recommend three sessions a week during the off-season and two sessions a week for maintenance during the season. The new \20M guideline recommend one set of right \16-18

the in-season. The new ACSM guidelines recommend one set of eight to 12 repetitions of eight to 10 strength exercises of your major muscle groups per

program will be outlined in a later section of this book. If weights or other resistance training devices are not available, add callsthenics to your program.

■ Cardiovascular Fitness

The new statement, published in 1991, repeats the four recommendations on duration, intensity, frequency and various modes of aerobic activity, with

slight changes. The duration is how 20 to 60 minutes, versus a minimum of 15 minutes in the past.

Intensity of exercise can be determined by two methods. The first is the familiar use of target heart rate. The guidelines state that you should aim to

work at 60 to 85 percent of your maximum heart rate (max HK = 220 - your age, or 50 to 85 percent of your maximal oxygen capacity (determined by doing a pressure test on a hivula parameter, on the will also medical facility).

stress test on a bicycle ergometer of treadmill at a medical facility. Duration is dependent upon the intensity of the activity; for those who like to work at a lower intensity they should work out longer, low to moderate

to work at a lower intensity they should work out longer. Low to moderate intensity cycling, stepping, walking, or cross-country skiing is best for most adults, because higher intensity workouts can lead to increased risk of injury.

adults, because higher intensity workouts can lead to increased risk of injury and it is easier to adhere to the exercise routine. Beginners can achieve a significant training effect from low intensity workouts. If you're already fit

and want to improve, gradually increase your intensity. The type of activity, once again, should include anything that uses large

running. Other activities could include stair climbing, cross-country skiing, walking, etc. These activities need to be carried out three to five days per week.

■ Training Effect

Duration, Intensity and frequency of training stimulate the aerobic training effect. Any training done below the ACSM guidelines will not be sufficient

enough to give you the aerobic training effect. If you are exercising more than the recommendations, it will not significantly increase the aerobic

training effect, though athletes training for competition need to exercise more to be competitive. It is important to remember not to over do it; your

body needs adequate recovery from a hard workout. In general, endurance training for fewer than two days per week at less

than 60 percent of maximal heart rate, for fewer than 20 minutes per day, and without a well-rounded resistance and flexibility program is inadequate for

without a well-rounded resistance and flexibility program is inadequate for developing and maintaining fitness in healthy adults. It is just that simple.

You should not lose more than 2 pounds per week on a diet.

22

Vigorous aerobic exercise is the core of your workout program. The intensity of your exercise must be strenuous enough to raise your heart rate into your target zone. This is usually between 60 and 90% of your maximum heart rate. Cycling, or any exercise done in the range is usually called aerobic exercise. It means your body, your heart, and the various exercising muscles are working at a level at which oxygen can be utilized. Exercising with a heart rate monitor allows you to constantly receive visible feedback and on some

■ Aerobic/Strength Exercise

A good warm-up will help you perform better and will decrease the aches and pains most people experience. The warm-up prepares your muscles for exercise and allows your oxygen supply to ready. Issue for what's to come. Studies show that muscles perform best when they're warmer than normal body temperatures. Warm-up exercises include: walking, skiing, slowing, until you begin to break a light sweat. This normally takes about 5 to 10 minutes. If using a heart rate monitor, raise your heart rate to about 110 to 120 beats per minute during your warm-up. Stretching before and after exercise also serves many purposes. By promoting flexibility, it decreases the risk of injury and soreness, it also enhances physical performance by allowing you to maintain a comfortable position on the bicycle longer. Take a few minutes to stretch your legs, shoulders and lower back before you get on your home equipment.

Together, exercise and recovery comprise fitness conditioning: deny either and you invite injury and minimize benefits. Our bodies and minds become stronger and more efficient in response to their use and exercise. Overuse and overload will cause breakdown. You don't want too much but just enough The secret is to know when you are pushing too much or too little. Monitoring your heart rate tells you how much to exercise and when to rest ■ Warm-up

All of your balanced home workouts should - Warm-up - The main aerobic and/or strength routine - Cool-down

NTIFYING YOUR BALANCED FITNESS GOALS ■ Include an exercise program that provides as least 300 calories or more of activity per day. This is best accomplished with exercise of low intensity and long duration. Many pieces of home fitness equipment give estimates for calories burned while exercising. Remember these are approximate calorie burn, exact amounts will depend on type of exercise, your body size, intensity and duration. ■ Add resistance training to your program to add muscle mass. Muscle cells are more active than fat cells and will help you burn more calories per day. ■ Include use of behavior modification techniques to identify and eliminate bad diet and eating habits. You should strive to burn between 500 to 500 calories per exercise session and 1000 to 2000 calories per week in exercise. Remember that sustained aerobic activities that use large muscle group will cause the greatest energy expenditure if overweight or obese, you may want to keep the intensity even lower than 60 percent of maximum heart rate to keep the risk of orthopedic injuries at a minimum. Nonweight-bearing activities such as stationary cycling may be considered for this group, or for those who suffer from orthopedic or arthritis problems. A Balanced Workout

- Most people aren't likely to adhere to workout sessions that last more than 60 minutes. The regimen outlined above can be completed in 30 minutes or less, and when combined with 30 minutes of aerobic activity and flexibility gives you a balanced workout. - While more frequent and intense training is likely to build greater strength. - The difference is usually very small.

■ Cool-Down - The cool-down enables your body's cardiovascular system to gradually return to normal, preferably over a 5 to 30 minute period, bringing your workout to an abrupt that can cause light-headedness, since blood will pool in your legs if you abruptly stop working. Lower your exercise intensity gradually over a period of a few minutes. When your heart rate has returned to below 110 beats per minute you can stop exercising on whatever piece of equipment you are on. - Always keep in mind that warm-up and cool-down are just as important as the activity phase. Both can prevent many common injuries from occurring.

■ How To Determine Your Maximum Heart Rate - The best way to determine your maximal heart rate is to calculate your target heart rate zones. Simply record your heart rate several times when you are putting out a maximal effort, such as when you are going all out on a stationary bicycle, or during a hard session of start climbing. - The easiest option is to estimate your maximum heart rate based on a formula which has been well-established for reliability: take the number 220 and subtract your age. For example a 45 year old would have an estimated maximum heart rate of 175 (220 - 454 = 175). The target heart rate zone for aerobic training would be 105 to 149 beats per minute (60 to 80 percent of the maximum.

■ Target Heart Rate Training Zones - There are three primary heart rate training zones. The first is often referred to as the 'fast burning zone', because the intensity is moderate enough to require your body to primarily use as the fuel source for the exercise. You should exercise at 50 to 65 % of your maximal heart rate to achieve this level of exercise. While you workout in this and the other zones, your heart rates should fall somewhere between these two figures, people just starting out on an exercise program or who want to lose weight should concentrate on maintaining their heart rate in this zone for 20 to 30 minutes per day, 3 to 5 days per week. - The second zone discussed above is known as the aerobic exercise zone, or is shown on many charts as the 'target heart rate zone'. In this zone you should exercise at 60 to 85% of your maximal heart rate, Training in this zone helps you build aerobic endurance and constructs a base upon which you can progressively add more demanding workouts as your cardiovascular fitness increases. - A higher level of training can help increase both your speed and tolerance for the buildup of factic acid, the primary waste product of anaerobic metabolism in your muscles. This type of workout from 85 to 100% of maximum heart rate usually consists of short, hard sprints or repeated till running and is referred to as 'anaerobic training'.

24

But even with all this evidence, only 22 percent of Americans engage in exercise for 20 minutes a day. And even among individuals who begin exercise programs, the dropout rate is about 50 percent. So if the surgeon

- Regular exercise, regardless of the intensity, can help you control stress, sleep problems, and depression.

- Regular physical activity offers substantial improvements in health and well-being for the majority of Americans. - If you exercise regularly, the reports show you will reduce your risk of heart attack, cancer, diabetes, high blood pressure, osteoporosis, and even the common cold

■ To sum up the recent report:

"starting to exercise is comparable, from a health benefit standpoint, to quitting smoking," says the recently released Surgeon's General Report on Physical Activity and Health.

You already know you need to exercise. And you're probably trying - at least a little. But let's get serious: If you don't add regular exercise to your life, you're missing out on a sure bet. This is one area where medical research all points in the same direction.

■ Beating The Dropout Odds: Jump Start Your Fitness Program

with less strain. Regardless of your maximum average heart rate or your target heart rate, you should consult with your physician or with a sports medical expert to establish, with precision, the rates that are right for you, your age and your medical and physical condition. This is especially important: if you are over the age of 35, been sedentary for several years, overweight or have a history of heart disease in your family.

After several weeks of “aerobic conditioning”, certain changes apparent. What was a barely attainable level of exercise before, now becomes quite easy. Whereas a barely attainable level of exercise before, now becomes previously caused your heart rate to go up to 135 beats per minute, that pace can now be achieved at a lower heart rate. In short, your heart is becoming stronger, larger and more efficient, and your body is able to do the same work

20 200 120-170 25 195 117-166 30 190 114-162 35 185 111-157 40 180 108-153 45 175 105-149 50 170 102-145 55 165 99-140 60 160 96-136

■ Predicted Target Heart Rate Zones for Different Ages Age Maximum Predicted Aerobic Target Heart Rate Zone: 60-85 % Heart Rate Zone: 60-85 %

Varied training in all three of these zones will add to increased levels of fitness and improved performance and add more energy to your life. Most training programs use a combination of training intensities to increase performance capacity, according to J. T. Kearney, PhD, senior Exercise Physiology at the U.S. olympic Training Center in Colorado Springs. Kearney suggests that it is important for individuals to monitor intensity. There are many different ways to monitor training but monitoring heart rate response is the simplest, most convenient and least expensive physiological method for monitoring training, kearney says.

TABLE 1 EXERCISE FITNESS GUIDELINES

418-21426 Owner's men 2. qxd 07/31/2003 10:06 AM 頁面 24

The Rev to a successful fitness program is getting your body to do what your mind knows it should. Here are six mental strategies to help keep you focused on your fitness goals.

Clarify why you want to exercise, if you want to gain strength – is it to swim more laps or to tone-up your body, by understanding and detailing your goals, you will be better able to stay motivated.
Vary your workout. To make your routine more enjoyable, vary it once in while. Supplement your indoor cycling with outdoor cycling and strength training. These activities make exercise more interesting and increase your fitness level by making you utilize different muscle groups.
Focus on the positive. Avoid looking at your body, instead focus on your successes. Congregulate yourself after each workout. Think on the energy that exercising gives you.

■ Make Exercise A Habit

The most important thing in any exercise program is to do your best to keep progressing, backbuilding as little as possible and getting back on the horse. Just as fast as possible if you fell off. Try to anticipate lapses: if crazy workdays looms get up early and squeeze in a short tide on a stationery bicycle so that you've achilleed something even if it isn't your regular workout routine. When on a business trip, stay in a hole for that has an onsite workout facility. Exercise is one of life's joys. It enerages - giving you a sense of well-being and accomplishment and keeps you healthy and fit. There is great pleasure in being able to set goals, accept challenges, and yourself to a better lifestyle of health and fitness. No matter what your reason for exercising - to use weight to get fit, or to feel better - motivating yourself to exercise on a Regular basis requires changing your behavior.

Don't New exercise as punishment. Don't look at exercise as something that has to be tackled because you are out of shape. Think of exercise as an investment in your health, your physical looks and your energy outlook. As you run, walk or lift weights, concentrate on the positive energy being generated within your body and the renewed sense of life and wellness you feel. The basics of any fitness program are planning and setting goals. Coal setting and formulating a plan are the most powerful forms of establishing a consistent program of exercise, they are also a powerful form of direction and motivation. Take some time to think about what will you begin your exercise program. Write these down in your daily planer or diary. Costs provide a sense of purpose and incentive that can drive you to your intended destination. However, for goals to be effective they need to be realistic. Motuation will be strengthened only if it's possible to reach your objectives. Consider this: Your mind and body will respond better to exercise if you start with 20-minute sessions, three times a week, rather than an hour session four times per week. Once the sessions become a routine aim for 30 minutes, then infrase from there

Generals findings are not convincing evidence enough to keep most us exercising on a consistent basis, what is? scientists are finding that the process of beginning, increasing and ultimately sticking to an exercise program in combination of two elements: finding the right incentives and building a habit. And, as we will see, these two motivational factors are connected, but distinct. Focusing on the positive is one of the best incentives to exercise. Avoid looking at exercise as a way to it's something that's wrong with your body. Instead, focus on your successes, put yourself on the back each time you've made it though a workout. Thiry on the energy that exercising gives you Reward yourself with a dinner out; after you have reached a certain weight go goal, but buy yourself a new workout outfit. With these rewards, you'll go back for more, and your body will show results.

GUIDELINES

Burke, Edmund. Precision Heart Rate Training. Champaign, IL, Human Kinetics Publishers, 1998. Fine-tune your workout intensity. This book fully explains why and how to train with a heart rate monitor.

Anderson, Bob: Peat Bill; and Burke Ed. Getting in Shape: Workout Programs for Men & Women. Bolinas, CA., shelter Publications. 1994 Offers Information on how to set-up a balanced fitness program of cardiovascular strength and flexibility training.

Burke Edmund. Complete Home Fitness Handbook, Champalp. IL, Human Kinetics Publishers. 1996. Book illustrates how to set up a home gym, purchase equipment and gives workout programs for various pieces of home fitness equipment.

■ Suggested Readings:

Edmund R. Burke, Ph.D., is author of the Complete Home Fitness Handbook, published by Human Kinetics Publishers. It can be found at major book stores or you can order it by calling 1-800-747-4457. He also serves as Director of the Exercise Science Program at the University of Colorado at Colorado Springs.

someone trying to tone their muscles, the home fitness center is the most efficient way to help you reach your physical potential.

should have a few basic pieces of home fitness equipment. It makes no difference if you are a competitive cyclist or triathlete, an executive or

Has you will see, your home mechanics equipment will know you to reach your fitness goals and prepare properly for a healthier lifestyle. Anyone who is serious about fitness – or for that matter just improving their overall fitness

more rapid stroke rate on the tower. By varying your workouts you'll create maximum gains in the shortest time frames. As you will see your home fitness equipment will allow you to coach you're

moments away; a different grip on the multi-gym, a varied stepping rhythm on the stepper, a new intensity on the stationary wind-load simulator or a

The bottom line is you must be creative and innovative to get the best results. With this book and your own creativity a great workout is only a few

producing maximum gains with minimal time spent; this is the goal of most of us when designing our home fitness program.

most of us have very busy schedules and to keep our fitness level intact we have to be extremely efficient. These three words, efficiency of effort, form the core of creating your own home fitness center. Efficiency of effort means

It's Never Too Late ... for Fitness Most of us have been scheduled and to leave our fitness level betreli

■ It's Never Too Late ... for Fitness

system, lower risk of osteoporosis and stress reduction.

enough to keep you motivated, consider some of the hidden benefits of exercise: lower blood pressure, stronger heart, more efficient pulmonary

Consider many of the physiological benefits. If a strong and fit body isn't exercise program.

more likely to stick with it. Individuals claim to experience an increased sense of creativity and an enhanced thought process due to a regular

is your 30-minutes away from work or a time for reflection, you're much

Engage your body and mind. Connect on a deeper level, you'll be more likely to stay with your routine. If your exercise time on a stationary bike

become fit.

Develop a constructive attitude. Do not focus on what you are giving up to exercise on a regular basis, but on what new options you'll have after you

SCHWINN FITNESS INC. LIMITED WARRANTY FOR EXERCISE PRODUCTS

The foregoing warranties are in lieu of and exclude all other warranties not expressly set forth herein, whether express or implied by operation of law or otherwise including, but not limited to, warranties of merchantability or fitness for a particular purpose, schwinn shall in no event be liable for incidental or consequential losses, damages or expenses in connection
4. Use of products in a manner or environment for which they were not designed.
Manual. Instructions or warnings in owner's
accidenty, misuse, neglect, abuse, improper assembly, improper maintenance, or failure to follow
2. Normal wear and tear. 3. Any damage, failure or loss caused by
which carries a separate consumer warranty of the parts supplier.
THIS WARRANTY DOES NOT COVER 1. Any component on original equipment
1923 plus 1924
This warranty excludes wear items that need to be replaced due to normal wear and fear.
date of original purchase.
Labor is covered for 6 months from
Electronics are covered for 1 year.
TIME PERIOD \$18 Residential Environment: 30 years on
DATE OF ORIGINAL PURCHASE.
Electronics are covered for 2 years. Labor is covered for one year from
Residential Environment: 30 years on frame. Parts are covered for 3 years.
TIME PERIOD 428P
warranty policies and procedures.
Schwinn Fitness will void any warranty coverage set forth by Schwinn Fitness
In an application not recommended by
be required. Any product sold or placed
will be expected to be original. We may do not have a legal or legal authority
and workmanship.
be free from defects in materials
All Schwinn exercise products are warranted to the retail purchaser to
5. If you elect to repair an exercise product or part yourself, using the services of someone other than an Authorized Schwinn Fitness Dealer, or use a replacement part not supplied by Schwinn. Schwinn shall not be liable for any cost, damage, failure or loss caused by the use of such unauthorized service of parts. 6. See your Authorized Schwinn Fitness Dealer for service or write to: Technical Services Department of Schwinn Fitness Inc. 1886 Prairie Way Louisville, CO 80027
3. In the event a product cannot be repaired, Schwinn will apply a limited credit reimbursement toward another Schwinn exercise product of equal or greater value. 4. Schwinn is not responsible for dealer labor charges for component changeovers completed after the labor-related warranty period(s) stated herein.
replacing defective frames.
with a unit of equal value. Schwinn is not responsible for labor charges in
2. Schwin will replace any equipment frame that is structurally defective
which require warranty service.
or replace any exercise products)
responsibility of the purchaser.
Authorized Schwinn Dealer is the
and/or transportation to and from the
Dealer. The original purchaser must provide proof of purchase. Service call
schwinn or an authorized schwinn Fitness
warranty service will be performed by
PROCEDURE
to you.
limitations and exclusions may not apply
implied warranties of incidental or consequential damages so the preceding
permit the exclusion or limitation of
product in question. Some states do not
of the purchase price of the exercise election, to the repayment of an amount
with this warranty or, at Schwin's
the replacement of goods not complying
with its exercise products. Schwin's liability be reliable is expressly limited to

(1) 2017年1月1日

Schwinn 418 - SCHWINN FITNESS INC. LIMITED WARRANTY FOR EXERCISE PRODUCTS - 1

natural_image

Black-and-white collage of four scenes: a person in a suit, a close-up of a camera, and a vintage computer with a logo (no readable text or symbols)

Schwinn 418 - SCHWINN FITNESS INC. LIMITED WARRANTY FOR EXERCISE PRODUCTS - 2

Schwinn 418 - SCHWINN FITNESS INC. LIMITED WARRANTY FOR EXERCISE PRODUCTS - 3

SCHWINN FNESS

418-2F426 Cowers man 2.qxd 07/31/2003 16:06 AM 只四 28

418 - Elliptical bike Schwinn - Free user manual and instructions

This manual is not available in your language

User questions about 418 Schwinn

USER MANUAL 418 Schwinn

FEATURES AND BENEFITS

INTRODUCTION

CONGRATUALTONSI

TABLE OF CONTENTS

guidelines - general fitness and exercise by Edmund R. Burke, PhD

Schwin Fitness Inc. Limited Warranty

FIXENESS SAFEEQUARDS

■ Full Body/Lower Body

■ Forward/Reverse

■ Resistance Control

OPERATION

FINeness SAFE GUARDS

FIG.3

PROGRAMMING THE 428P COMPUTER

■ Programming the Computer

■ Result mode

PROGRAMMING THE 428P COMPUTER

FIG.4

Other Features of the 428p Computer

FIG.7

USING THE 428P COMPUTER

■ Using A Chest Strap Transmitter

MAINTENANCE

■ Moving your Schwinn elliptical trainer

■ The Stanford Home Exercise Study

GUIDELINES

GUIDELINES

■ Muscular Strength

■ Cardiovascular Fitness

■ Training Effect

22

■ Aerobic/Strength Exercise

24

■ To sum up the recent report:

■ Beating The Dropout Odds: Jump Start Your Fitness Program

■ Predicted Target Heart Rate Zones for Different Ages Age Maximum Predicted Aerobic Target Heart Rate Zone: 60-85 % Heart Rate Zone: 60-85 %

TABLE 1 EXERCISE FITNESS GUIDELINES

■ Make Exercise A Habit

GUIDELINES

■ Suggested Readings:

■ It's Never Too Late ... for Fitness

SCHWINN FITNESS INC. LIMITED WARRANTY FOR EXERCISE PRODUCTS

SCHWINN FNESS

Other manuals Schwinn

431

438

A45

520

425