Schwinn AD4 Cycle Owner's Manual

Thank you for making the Schwinn Airdyne®/Airdyne®

Evolution

TM

Comp 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/Evolution Comp Bike should enable you to shape and monitor your workouts to:

A

Y

A

A

Increase your energy level

Increase cardiovascular and aerobic fitness

Increase upper and lower body muscle strength

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/Evotution Comp Bike is designed to be an efficient, easy and fun way to achieve an enhanced level of fitness. You can exercise your way to a slimmer and healthier body. The on-board digital computer enables you to accurately monitor your progress by tracking time, distance, mets, watts, calories, RPMs and optional heart rate.

This Owner's Manual contains all the information you need to operate and enjoy your Airdyne/Evolution Comp Bike. Also included are general fitness guidelines.

Please read this

Owner's Manual in its entirety before getting onto the

Airdyne/Evolution Comp Bike and working out. So let's get started.

Take your time and have fun!

Features ..............................................................................................

4

Safeguards and Warnings .................................................................

Bike Operation

Seat Adjustment .................................................................................

Lower Body workout ..........................................................................

Lower and Upper Body Workout ........................................................

Upper Body Workout Only ..................................................................

Computer Operation

6

Computer Operation ...........................................................................

Initial Computer Setup ........................................................................

Starting an Exercise ............................................................................

TIME SET Mode ...............................................................................

Computer Display Feedback .............................................................

Quick Start ........................................................................................

Results Mode ...................................................................................

Stopping the Exercise .......................................................................

SCAN Function .................................................................................

Other Features ..................................................................................

Computer Buttons ............................................................................

13

13

HOM and CLUb Settings in Initial Setup ..........................................

14

Intitial Computer Setup for Club Mode .............................................

14

Maintenance

9

10

8

9

10

11

11

12

12

7

7

7

7

Moving Your Bike ..............................................................................

Installing New Batteries ....................................................................

15

15

Adjusting the Drive Chain or BeltTension .........................................

15

Fanwheel Alignment .........................................................................

15

Leveling Your Bike .............................................................................

Locking Your Bike ..............................................................................

General Maintenance .......................................................................

Fitness Guide ..................................................................................

15

15

15

16

Warranty Terms ...............................................................................

Contact Numbers ............................................................................

27

29

Airdyne ®

Airdyne ®Evolution TMComp

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................

................

................

Dual Action Design

Derivers a simultaneous, full body workout

with the versatility of exercising your lower or upper body separately

On-Board Computer

Obtain immediate feedback regarding your

fitness progress

Built-in Transport Wheels

Make it simple to move the bike across any flat surface

Seat

Extra-padded, anatomicariy-designed seat provides maximum comfort

Adjustable Seat Post

Reliable and easy seat height adjustment accommodates riders of aft body sizes and

leg lengths

Airdyne ® Evolution

TM

Comp Fanwheei

Smaller Evolution fanwheel provides smooth resistance, controlled air-cooling and a low step-over height

Evolution'M Comp Serial Number

Located on the left chainguard bracket

* * • • • • * * * * * * * * * * Second Stage Belt-drive

The Evolution Comp offers a super-torque drive belt providing a quieter ride

Read the owners Manual and follow it carefuJly before using the exercise bicycle.

Read all Warnings posted on the exercise bicycle.

• Consult a physician prior to commencing an exercise program. If at any time you feel faint or dizzy, or experience pain, stop and consult your physician.

, Keep Children away from the exercise bicycle

• Inspect the exercise bicycle for worn or loose parts prior to use. Tighten/ replace any loose or worn components prior to use.

• Do not wear loose or dangling clothing or jewelry while using the exercise bicycle.

• Set up and operate the exercise bicycle on a solid level surface.

• Care should be taken in mounting and dismounting the exercise bicycle.

• Always engage the locking mechanism when not in use. (see page 17)

Fig_ l

Fig. 2

Fig. 3 m Seat Adjustment

Proper seat height ensures maximum exercise efficiency and comfort, while reducing the risk of injury.

1. Place one pedal in the down position, and center the ball of your foot over the center of the pedal. Your leg should be slightly bent at the knee.

(Fig. 1)

If you leg is too straight or your foot cannot touch the pedal, you will need to lower the seat. If your leg is too bent, you wil! need to raise the seat.

2. Dismount the bike. unscrew the adjustment knob on the seat tube and pul! out the locking pin. (Fig. 2)

Lower or raise the seat to the desired height. Allow the locking pin to engage and fully tighten in place.

Lower Body Workout

Once you are in position and sitting comfortably, slowly begin pedaling with your arms relaxed at your sides or with your hands resting on the hand grips as the arm levers move. Pedal at an easy pace until you feel secure and comfortable.

To increase the air resistance and workload, increase your pedaling speed.

m Lower and Upper Body Workout

For a complete body workout, grasp the hand grips with palms down. Push and pull the arm levers as you pedal, keeping elbows low and next to your body. To exercise alt the muscle groups in your arms, vary your hand position on the grips. (Fig. 3) m Upper Body Only Workout

Once you have gained momentum with pedaling, you can experiment with an upper body only workkout technique.

Grasp the hand grips firmly with palms down and place your feet on the foot pegs near the fanwheel axle. Lean forward at the hips, keeping your back straight and shoulders down, while continuing to push and pull the arm levers. (Fig. 4)

Fig. 4

m Computer Operation

The Airdyne /Airdyne EVO Comp computer is easy to operate and provides you with important feedback during your exercise. Starting the computer is as easy as pressing the Start Button. While "exercising" the computer will display information relating to your exercise time, power output, approximate energy expended, and even your Heart Rate. At the end of your workout, the display will present you with a summary of your workout, called the Results

Mode.

By taking a few moments to fully understand the computer operation and functions, you will get more pleasure, motivation and value from your Airdyne/

Evolution Comp Bike workouts.

It's really very easy.

Top Display

Line

Line

4" Button

Reset Button

Middle Display

Line

Start/Stop

Button

Enter Button

Button

m initial Computer Set Up

Begin by installing the batteries into the back of the console. The display will show "AD4" (or "ADEV" for the EVO Comp model) and "SET MILES .... KM"

This console can read either English units (Pounds Miles, and Miles per Hour) or Metric (Kilograms ,Kilometers, and Kilometers per Hour.) Use the "+" and "-" buttons to select either (MILES) (for English units) or "KM" (for Metric units.)

Press the ENTER button to confirm your choice.

Note:You can return to this screen by pressing and holding down the RESET and ENTER buttons simultaneously for 3 seconds.

Next, the display will ask you to select "Horn" (for Home use) or "CLUb" (for Club or Studio use.)

Home and Club Settings in the (nitia( Computer Set Up

The intent for Home use is that the default values for User Weight andTime for each exercise are based on the values entered during the last exercise.

Using the Home setting, means that the user will avoid having to set his or her

Weight, and Exercise time each time they exercise.

The Club setting sets the default values for User Weight andTime to 150 pounds and 20:00 minutes. This means that each time you start an exercise, you will be asked to adjust theTime up or down from 20:00, and to adjust your Weight up or down from 150 pounds (or 70 kg in Metric Mode.)

The following steps complete the Initial Computer Set Up, for Home mode. For

Club mode, see heading belowInitial Computer Set Up for Club Mode.

Once you have selected "HOM mode", the display will ask you to set the

ELEVATION (your elevation above sea tevel.)This "calibrates" the console so that it will read more accurately the information regarding WATTS, METS, and

CALORIES per HOUR. Again, use the "+ .... -" and "ENTER" buttons to select and confirm.

The display wilt ask you to "ENTER WEIGHT" Enter your current weight using the "+ .... -" and ENTER buttons.This

weight is used to calculate Calories per hour and Mets more accurately if you choose the Quick Start Mode for exercising.

See more on Quick Start below. This completes the Initial Computer Set Up.

m Starting an Exercise

There are two modes to exercise in. The first is "TIME SET" Mode.The

other is

Quick Start Mode.

m TIME SET Mode

(allows you to pre-set a the amount of time you wish to exercise for)

To activate the computer (turn on the display) you can either press any key, or you can begin pedaling.The

display will show "ENTER TIME." You can use the

"+ .... -" buttons to set the time you wish to exercise for. Press the "ENTER" key to confirm. The display will now show "ENTER WEIGHT" Use the "+ .... -" and

ENTER buttons to set and confirm your current weight. By entering your weight, the CALORIE, CALORIE per HOUR, and METS calculations will be more accurate.

When you press the ENTER button, the exercise program will begin. The display is divided into three Display Lines; top, middle and bottom.

m Computer Display Feedback {biometric fields)

TopDisplayLine.

Time: ExerciseTime

Miles: Approximate miles covered

Middle DisplayLine.

LEVEL: This is a measure of your power output.

LEVEL is defined as

WATTS / 49

WATTS: This is a measure of your instantaneous power output.

WATTS is dependant on how fast you are pedaling.

AVG WATTS: This measures your average power output to this point in the exercise.

METS: This stands for Metabolic Rate. A MET rate of 1 is defined as your resting rate. As your power output (and therefore your exercise intensity) increases, your MET rate will increase and be displayed as multiples of your resting rate. tf you are exercising at 10 METS, you are expending Calories at a rate 10 times faster than at your resting rate

AVG IVlETS: This measures your average METS to this point in the exercise.

SPEED: This is an estimate of your speed if you were on an outdoor bicycle based on your power output.

BottomDisplayLine.

CALORIES:The approximate amount of (Kilo) Calories you have expended during exercise.

CALORIES per HOUR: Based on your exercise intensity, this is the rate you are expending (Kilo) Calories.

AV6 CALORIES per HOUR:This is your average Calorie expenditure rate to this point in your exercise.

PEDAL RPM:The current pedal speed in "revolutions per minute."

HEART RATE: If you are transmitting a Heart Rate signal to the console (via a

Chest StrapTransmitter,) your Heart Rate will be displayed in

"beats per minute."

10

m Stopping the Exercise

To end the exercise and proceed to Results Mode, press the START / STOP key.

ThisThe computer will also proceed to the Results Mode when theTIME has counted down to 00:00.

M Ouick Start

To use the Quick Start Mode simply press the "START/STOP" key.TheTIME

(top display line) wilt count up from 00:00. When you are done with your exercise, press the "START/STOP" key again.The computer will now enter the Results Mode.The advantage of Quick Start, is that you can begin exercising with the touch of one key. Calorie, Calorie per Hour, and Mets calculations are based on the weight entered in the Initial Computer Set Up.

M Results Mode

The Results Mode will display "workout summary" information at the end of your exercise.

TopDisplay Line.

TIME

DISTANCE

ODOMETER:YourTotal Exercise Miles (or KM).To reset this value to 0, remove and replace the batteries.

Middle Display Line.

LEVEL: your average LEVEL

AVGWATTS

AVG METS

AVG MPH (or KPHin Metric Mode): your average speed.

Bottom Display Line.

AVG HEARTRATE

CALORIES:Your total Caloriesexpended

AVGCALORIESper HOUR

AVG PEDAL RPM

This information can be selectively viewed by using the SCAN keys. The Results

Mode information will be displayed for approximately one minute.

11

ill Display SCAN Function

The SCAN buttons wilt allow you to choose which information on each display line you wish to view, OR, you can select the SCAN mode (when the SCAN icon is displayed) and the display line information will automatically change (every five seconds.)

For example, theTop Display Line showsTIME and distance (MILES or KM.) By pressing the SCAN 1 button, the "scanning loop" on theTop Display Line looks as follows...

Display

TIME

MILES

TIME SCAN 1

TIME

(Press SCAN 1 button)

(Press SCAN 1 button)

(Press SCAN 1 button) etc.

Again, when the SCAN 1 Icon is shown (step 3), the information will automatically change between TIM E and MILES every five seconds.

When the computer is in the "home" mode, the Scan status of each Display Line will carry over from one exercise to the next.

This allows you to set which specific bio feedback information is most important to you, and that will become the default setting for your next workout.

12

m Other Features m Default Settings

In Home mode, the Default setting forTIME and WEIGHT wilt be the "last entered value." For example, if for your last workout, you entered aTIME of 21:00 and a

WEIGHT of 150 pounds, the default settings forTIME and WEIGHT for your next workout wil! be 21:00 and I50 pounds.

Rese£ting the Computer

If you wish to return to the Initial Computer Set Up Mode to change from English to Metric, or to reset the Elevation, you can get there two different ways. One way is, with the display on, remove and reinstall the batteries. The second way is to press and hold the RESET and ENTER buttons (again, the display must first be on.) m Computer Buttons

"+"and"-"

These buttons are used to set values forTIME, WEIGHT, ELEVATION, MILES,

KILOMETERS etc. These buttons are not active during the Exercise Mode (when the time is counting down) or during the Results Mode.

ENTER:

This button is used to confirm or "set" a value suchTime, Weight, Elevation,

Miles, or Kilometers. This button is not active during the Exercise Mode (when the time is counting) or during the Results Mode.

RESET:

This button can be used to return you to the SETTtME display. Once in the SET

TIME display, pressing RESET will set theTIME to 0:00.

SCAN 1, 2, and 3:

These buttons are used to control the information displayed in either the Exercise

Mode, or in the Results Mode.

START / STOP:

This button can be used from the SETTIME display to enter the QUICK START mode. When in Exercise Mode, pressing the button will stop the exercise and switch the display into Results Mode.

13

m initial Computer Set Up for Ciuh mode

Begin by installing the batteries into the back of the console. The display will show "ADEV .... SET MILES KM" This console can read either English

(Pounds and Miles, and Miles per Hour) or Metric (Kilograms, Kilometers, and

KM per Hour.) Use the "+" and "-" buttons to select either MILES (for English units) or "KM" (for Metric units.) Press the ENTER button to confirm your choice.

Next, the display will ask you to select "Horn" (for Home use) or "CLUb" (for Club or Studio use.) Again, use the "+ .... -" and "ENTER" buttons to select the Club setting.

Next, the display will ask you to set the ELEVATION (above sea level.) This "calibrates" the console so that it will read more accurately the information regarding

WATTS, METS, and CALORIES per HOUR. Again, use the "+ .... -" and "ENTER" buttons to select and confirm.

14

Fig. 6

Fig. 7

Fig. 8

Fig. 9

[] Moving Your Airdyne/Evolution Comp Bike

To move the Airdyne bike, carefully lift the rear end of the bike and teer it to another location.

Be gentle while moving the unit as any sharp impact directly or indirectly to the computer can affect operation (Fig 6).

[] Installing New Computer Batteries

Your Airdyne/Evolution Comp computer comes complete with fresh batteries already installed. Signs that battery power is low include: fading LCD display; erratic function; or failure to turn on when the ON/OFF button is pushed or when the pedals are put into motion. To install new AA batteries, just pop open the battery door in the back of the computer (Fig. 7).

[] Adjusting the Drive Chain or Belt Tension

The drive chain and belt tension on your Airdyne bike have been factory adjusted. They should not require any immediate attention, if they need further adjustment at any point in time, contact your authorized Schwinn dealer.

[] Fanwheel alignment

The fanwheet alignment on your Airdyne bike has been factory adjusted.

It should not require any immediate attention.

If it does need further adjustment at any point in time, contact your authorized Schwinn dealer.

[] Leveling your Airdyne/Evoiution Comp Bike

The Airdyne/Evolution Comp Bike can be leveled to compensate for uneven surfaces. To level the bike, raise or lower the four leveling bolts located on the underside of the legs by screwing them in or out as needed (Fig. 8).

[] Locking your Airdyne/Evolution Comp Bike

A locking device has been provided to prevent the drive mechanism from rotating accidentally.

To lock the Airdyne, rotate the knob on the fan cage clockwise until the stop engages the fanwheel.

It is now securely locked in place (Fig. 9).

To unlock the bike, rotate the knob counterclockwise until the stop is completely clear of the fanwheet.

To reduce the risk of accidental injury, always engage the locking mechanism when the bike is net in use, NOTE: if you hear a clicking noise while exercising, make certain that the locking knob is completely unscrewed and clear of the fanwheel.

[] Maintenance

Use a damp cloth to wipe your Airdyne/Evolution Comp

Bike and computer free of sweat. IMPORTANT: To avoid damaging the finish on your Airdyne/Evolution Comp Bike and computer, never use a petroleum-based solvent when cleaning. Avoid getting excessive moisture on the computer.

15

m Getting the Most Out of Your Home Fitness Program

Thethree main reasonsfor the increasedpopularity of home fitness gyms and exercise are convenience,convenienceand convenience.Forany fitnessprogramto 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. Who wants to run outdoors during a raging blizzard.

Or,who wants to ride a bike on busy city streets during rush hour in the heat of summer.

It's muchmore comfortable to hop on your Schwinn home fitness equipmentand exercise in the comfort and security of your air-conditionedroom.

Privacyand cleanlinessare also important. Many feel intimidated in a gym, especially if they are carrying arounda few extra pounds.At homeyou can exercise without feeling as if you are being rushed or that anyone is lookingat you. No more lying down on a sweaty bench or wondering if you'll catch athlete's foot in the shower.

Flexibility of time may be the biggest advantage.Work schedulesvary for manypeople who work flex shifts or havea family that has different schedules.Parentswith children soondiscover that exercising at home turns out to be the only viable alternative if they want to stay fit. But parentsand busy workers may not be the only ones who benefit from exercising at home.

m The Stanford Home Exercise Study

Recently,researchersat Stanford University Schoolof Medicine, conducted a year long study of over350 individuals to examine the effectiveness and complianceof a groupof supervisedhome exercisersversusa group of individuals who reported for a group session at the university. The subject population included middle aged menand women and included fit individuals as welt as individuals who were overweight and smoked.

individuals in both the high intensity (three 40-minute sessionsper week on the treadmill at a 73 to 88 percent of max heart rate) and low intensity group(five 30-minute sessions at 60-71 percent of max heart rate) reported significantly greater adherencethan those in the university group based program.

Many at the beginning of the study thought that the university based groupwould have a greater compliancerate than the home basedgroup, because of the camaraderieof the group andthe instruction given by the instructors. But the study found the opposite to be true. The group programwas just too inconvenient overthe 12 month period for the subjectsto justify the benefits.

But the good news was that a!l three groupsshowed fitness improvements.With the individuals in the low intensity group achievingsimilar results as the high intensity group.

Goodnews for those of you just starting out in a moderate exerciseprogram.

Perhapsmost importantly,research has also shown that it's never too late to start exercising.., and experiencingthe benefits. Studies conductedat Tufts University,for instance, show that even people in their 90's can significantly increasetheir strength as a result of following a moderate, strength training program.

16

Exercise is one of life's joys. It energizes-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 get off on the right foot and stay motivated. Realize that any new habit is difficult to establish at first, but it can be done. Follow these steps and you'll be on your way to establishing and using your home fitness center for improved health and fitness.

Enjoy the journey!

•/ Get a physical exam. If you have been inactive for several years or new to an exercise program, be sure to consult with your family physician. Especially if you're over 35, have health problems or have a history of heart disease in your family.

•/ Begin planning for your home fitness center. Set aside a portion or a room in your house or apartment that is exclusively for fitness, and make sure that it is as comfortable as possible so you'll enjoy using it. If you like music or like to look outside while exercising, make sure these things are accessible. Do not force yourself to exercise in a part of the house that isn't comfortable, you wilt not feel motivated to exercise.

,/Do you need a companion?

If you prefer to exercise with someone, find a friend to train with who lives nearby. Encouraging your spouse or children to exercise with you is an excellent way to stay motivated and promote family unity.

,/Make fitness a part of your daily lifestyle. Include it in your daily planner just as you would any other appointment.

Keep the appointment; you'll be glad you did.

,/Use affirmations.

Affirmations will help you program your subconscious to accept new beliefs. They should be positive statements.

"1am living a healthier lifestyle by exercising several times per week at home:' Repeat your affirmations several times per week.

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m Home Fitness Planning Worksheet

Target date to begin exercise program:

Times of day I can exercise:

Time #I

Time #2

Time #3

Days of the week that are good for me to workout:

Day #t

Day #2

Day #3

Activities t would like to experiment with:

Activity #1

Activity #2

Activity #3

Exercise goals t wish to accomplish:

Goal #1

Goal #2

Goal #3

Individuals whowiltsupportmeinmy

Person #1

Person #2

Person #3

Individuals who can workoutwithme:

Person #1

Person #2

Person #3 exercise program:

18

Overthe last 25 years, ever since the introduction of Dr.Kenneth Cooper'sbook,Aerobics, many individuals havefocused on walking, running, cycling, swiming, and other types of aerobic activity as their only means of exercise.

Unfortunately,this has led to many of these same people neglecting other keycomponents of fitness; such as strength training, flexibility and bodycomposition. Many of us lack the strength to carry a full back of groceries, or the flexibility to pick up our shoes without bendingat the knees. In addition, as we haveaged, we have replacedmuscle tissue with fat tissue.

Continuedwork by Dr.Cooper at the Institute of Aerobics Research,is showing that in addition to the need to stress our cardiovascularsystem,that more attention needsto be placed on building stronger musclesand increasingjoint flexibility. Theyare talking about the benefits of balancedfitness: regular physical activity that includesstrength training andflexibility (stretching)in addition to aerobic conditioning.

For manyyears, "fitness" has been solely a measureof cardiovascular(aerobic)endurance.

And, while aerobic fitness is the cornerstone for health and quality of life, there are two other componentsthat are nearly as important. When developing your home fitness program it is only appropriate that you develop all three componentsin order to achieve balancedfitness, and thus optimal health and quality of life. The three componentsare:

-- Muscle strength

-- Cardiovascular fitness

-- Flexibility m IBalance Fitness

Many people considering beginninga balancedhome fitness programstill think "no pain, no gain." They usually think they haveto cycle or lift weights until they are over-tired andtheir bodyaches.This idea of fitness is outdated. What they don't realize is that, in a short time using proper guidelines, the initial tiredness or sorenesswilt be replaced by increasedenergyfor work and recreation andan increased senseof well-being.

Since 1978, the American College of Sports Medicine (ACSM)has had an influence on the medical and scientific communitieswith its position statement on "The Recommended

Quantity and Quality of Exercisefor Developingand Maintaining Fitnessin Healthy

Adults." Forthe first time since 1978the ACSM has revisedits recommendationson exercisefor healthy adults. The new paperpublished in 1991 expandsand revisesadvice on cardiovascularfitness and bodycomposition, and now recommendsthat you add resistancetraining. This is new information to those of us who haveonly cycled, ran, swam, watched our bodyweight and controlled our diet to attempt to maintain fitness.

Balancedfitness can do more to ensurea long, healthy life than just about anything else known to the medical communitytoday. It's never too late to start a fitness programbut ideally, you should build strong muscles,flexibility anda strong cardiovascularsystem early in life andenter the later years with your physical potential at its maximum.

19

m Meecalar Strength

Thenewguidelineshaveaddedresistancetraining sincethe ACSMrecognizesthe increasing importanceof maintainingstrengthasa healthbenefitaswe get older.Therationalefor

the additionof strengthtraining to the guidelinesis a resultof aten yearfollow-up studyon masterrunners(alongwith other studies).Thosewhocontinuedto trainaerobicallywithout upperbodyexercisemaintainedtheir body'soxygentransportingcapacityoverthe years,but lostabout4.5 poundsof leanbodymass;thosewho includedstrengthtraining in their program maintainedtheir lean bodymassalongwith their aerobiccapacityafter 10yearsof aging.

Theguidelinesalsoshowwhereconsistentresistancetraininghelpsmaintainboneand musclemassaswe get older.Forwomen,strengthtraining(alongwith the aerobicwork)may alsoprotectagainstpost menopausalbonelossandosteoporosisin their lateryears.

Theguidelinesrecommendthat two strengthtraining sessionsperweekshouldbeaddedto sessionsa weekfor maintenanceduringthe in-season.The newACSMguidelinesrecommend oneset of eightto 12 repetitionsof eightto 10strengthexercisesof yourmajor musclegroups persessionasthe minimumrequirement.A completedetailedstrengthtraining programwill be outlinedin a latersectionof this book.If weights or other resistancetraining devicesare not available,addcalisthenicsto yourprogram.

m 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 now

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 HR = 220 - your age) or 50 to 85 percent of your maximal oxygen capacity

(determined by doing a stress test on a bicycle ergometer or 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 intensity cycling, stepping, walking, or cross-country skiing is best for most 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 muscle groups, and is rhythmical and aerobic in nature, such as cycling or 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 wit] not be sufficient enough to give you the aerobic training effect. If you are exercising more than the recommendations, it witl 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.

tn 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 developing and maintaining fitness in healthy adults. ]t is just that simple.

20

championathletetrainingfor the OlympicGames.

An appropriatewarm-upandcool-down,whichwould alsoincludeflexibility exercises,is intensityto racecompetitively,the importantfactorto rememberfor mostpeopleis that if they follow the ACSMguidelinesof physicalactivitythey will attainincreasedphysicalandhealth benefitsat the lowestrisk. Belowis atable outliningthe guidelines(Table1.1).

TheACSMguidelines,if followed,canresultin permanentlifestylechangesfor mostindividuals.

Thegoodnewsis that, with the rightapproach,exercisingat homecan andshouldbe pleasant.Youcancombinestrengthtraining,aerobicexerciseandflexibility activitiesthat you enjoyandgainvaluablehealthbenefits.

Frequency

Intensity

StretchTime

Type

2to 3 times/week

8-12reps

26-40minutes

10 exercises

3 to 5 times/week3 to

66-96%of "easy" feelinguntil fatigue

26-66minutes anyrhythmical activity

Btimes/week maxHR

10 minutes

10 stretches u Flexibility

Tobe in total balanceit is importantto beflexible.While not partof the

ACSMguidelines,flexibility is importantforyou to performtasksthat requirereaching,twisting andturningyourbody.Hip flexibility,for example,is importantto preventinglower backpain.

[] Exorciseand Body Composition

Bodycompositionis an importantcomponentof health-relatedfitness.Goodbodycomposition

resultsfrom aerobicactivity,strengthtrainingandproperdiet.

Oureverydaycaloricbalancewill determinewhetheryouwill gain or loseweight from daytoday.Caloricbalancerefersto the differencebetweenthe caloriesyoutake in from food eatenandcaloricexpenditureor the amountof energyyou put out in dailyactivities,work or exercise.

Bodyweight is lostwhen caloricexpenditureexceedscaloricintakeor when caloricintakeis lessthancaloric expenditure.It is a knownphysiologicalfact that onepoundof fat is equalto

3500caloriesof energy.Thoughit is predictable that shiftsin caloricbalancewilt beaccompaniedbychangesin bodyweight,howyourbody losesweight varieson the variousprogramsyoumay undertaketo loseweight. Forexample, low caloriedietscausea substantialloss of water andleanbodytissue,suchas muscle.In

contrast,anexerciseinducednegativecaloricbalanceresultsin a weight loss of primarilyfat stores.If youwereto adda resistanttraining componentto yourprogram,you mayalsoseea slight increasein weight dueto a gain in musclemass,while anaerobicbasedprogramusually resultsin a maintenanceof musclemass.While bothapproachesto weight loss areeffective, aerobicactivityis foundto be veryeffectivebecausemetabolismstayssustainedfor longer periodsof time andenergy.Expenditureis greaterwith activitiesthat uselargemusclegroups suchas walking,cycling,cross-countyskiing,etc.

Followtheseguidelineswhen engagingin aweight lossprogramthat combinesexerciseand caloricrestriction:

• Ensurethat youare consumingat least 1,200caloriesperday in a balanceddiet. Youneedto consumecaloriesfor everydaybodily,healthyfunctions.

Youshouldnot exceedmorethana 500to 1,000caloriesperdaynegativecaloricbalance,combining bothcaloricrestrictionandexercise.Thiswill resultin agradualweight loss,withouta loss of lean bodyweight (muscle).Youshouldnot losemorethan2 poundsperweekon a diet.

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• includean exerciseprogramthat providesas least300caloriesor moreof activityperday.

homefitnessequipmentgiveestimatesof caloriesburnedwhile exercising.Rememberthese

areapproximatecaloriesburned,exactamountswill dependon typeof exercise,yourbody size,intensityandduration.

o Add resistancetraining to yourprogramto addmusclemass.Musclecellsare moreactive thanfat cellsandwill helpyou burnmorecaloriesperday.

includeuseof behaviormodificationtechniquesto identifyandeliminatebaddiet andeating habits.

Youshouldstriveto burn between300to 500caloriesperexercisesessionand1000to 2000 catoriesperweekin exercise.Rememberthat sustainedaerobicactivitiesthat usetarge musclegroupwill causethe greatestenergyexpenditure.

tf overweightor obese,youmaywant to keepthe intensityevenlowerthan 60 percentof maximumheartrate to keepthe riskof orthopedicinjuriesat a minimum.Nonweight-bearing activitiessuchas stationarycyclingmay beconsideredforthis group,or for thosewhosuffer from orthopedicor arthritis problems.

m A Balanced Werkout

All of your balanced home workouts should include three parts:

-Warm-up

- The main aerobic and/or strength routine

- Cool-down

Together,exerciseandrecoverycomprisefitnessconditioning:denyeitherandyou invite injuryandminimizebenefits.Ourbodiesandmindsbecomestrongerandmoreefficientin response to their useandexercise.Overuseandoverloadwill causebreakdown.Youdon't want too much,but just enough.

Thesecretis to knowwhen youare pushingtoo muchor too little. Monitoringyourheartrate tells you howmuchto exerciseandwhento rest.\

! Warm-up

A goodwarm-upwill helpyouperformbetterandwill decreasethe achesandpainsmost peopleexperience.Thewarm-uppreparesyourmusclesfor exerciseandallows youroxygen supplyto readyitself for what'sto come.Studiesshowthat musclesperformbestwhenthey're warmerthannormalbodytemperatures.Warm-upexercisesincludecycling,walking,skiing slowly untilyou beginto breaka light sweat.This normallytakesabout5 to 10minutes.If using a heartrate monitor,raiseyourheart rateto about 110to 120beatsperminuteduringyour warm-up.

Stretchingbeforeandafter exercisealsoservesmanypurposes.Bypromotingflexibility,it decreasesthe riskof injuryandsoreness,it alsoenhancesphysicalperformancebyallowing youto maintaina comfortablepositiononthe bicyclelonger.Takea few minutesto stretch yourlegs,shouldersandlower backbeforeyouget on yourhomeequipment.

m Aerobic/StrengthExercise

Vigorousaerobicexerciseis the coreof yourworkoutprogram.Theintensityof yourexercisemust be strenuousenoughto raiseyourheart rateinto yourtargetzone.This is usualtybetween60 and

90% ofyour maximumheart rate.Cycling,or anyexercisedonein this range,is usuallycalledaerobic exercise.It meansyourbody,yourheart,andthe variousexercisingmusclesareworkingat a levelat whichoxygencan beutilized.Exercisingwith a heart rate monitorallows youto constantlyreceive visiblefeedback(andonsome

22

modelsaudiblefeedback)asto what yourheart rate iswhile exercising,andallows youto stay within yourselectedtargetheart ratezone.

of 8 to t0 strengthexercisesinvolvingthe majormusclegroupsa minimumof two times perweek.At leastonesetof 8to 12 repetitionsto near-fatigueshouldbecompletedduring eachsession.

. Most peoplearen't likelyto adhereto workoutsessionsthat lastmorethan60 minutes.The

regimenoutlinedabovecanbecompletedin 30 minutesor less,andwhen combinedwith 30 minutesof aerobicactivityandflexibility givesyoua balancedworkout.

o While morefrequentandintensetraining is likelyto buildgreaterstrength,the differenceis usuallyverysmall.

el CoeH:_ewn

Thecoot-downenablesyourbody'scardiovascularsystemto graduallyreturnto normal, preferablyovera 5to 10 minuteperiod.Bringingyourworkoutto an abrupthalt cancauselightheadness,sincebloodwill pool in your legsif youabruptlystopworking.Loweryourexercise

intensitygraduallyovera periodof a few minutes.Whenyourheart rate hasreturned to below 110beatsperminuteyoucan stopexercisingon whateverpieceof equipmentyouare on.

Alwayskeepin mindthatwarm-upandcool-downarejust asimportantasthe activityphase.

Bothcan preventmanycommoninjuriesfromoccurring.

el How ToDetermine Your Maximum Heart Rate

Thebestway to determineyourmaximalheart rate is to calculateyourtarget heartrate zones.Simplyrecordyourheart rateseveraltimeswhen youare puttingout a maximaleffort, suchaswhen you aregoingall out on a stationarybicycle,or duringa hardsessionof stair climbing.

Theeasiestoptionis to estimateyourmaximumheart rate basedon a formulawhich has beenwell-establishedfor reliability:take the number220,andsubtractyourage.Forexample, a 45yearold would havean estimatedmaximumheartrate of 175(220- 454= 175).Thetarget

heartrate zonefor aerobictrainingwould be 105to 149beatsperminute(60to 80 percentof the maximum).

el Target HeartRate Training Zones

Therearethree primaryheartrate trainingzones.Thefirst is often referredto asthe "fat burningzone",becausethe intensityis moderateenoughto requireyourbodyto primarilyuse fat asthe fuel sourcefor the exercise.Youshouldexerciseat 50to G5% ofyour maximalheart rateto achievethis levelof intensity.While youworkoutin this andthe other zones,yourheart rate shouldfall somewherebetweenthesetwo figures.Peoplejust startingout on an exercise programor who want to loseweight shouldconcentrateon maintainingtheir heart rate in this zonefor 20 to 30 minutesperday,3 to 5daysperweek.

Thesecondzonediscussedaboveis knownasthe "aerobicexercisezone"oris shown on manychartsasthe "targetheart ratezone."Inthis zoneyou shouldexerciseat 60 to

85% ofyour maximalheart rate.Trainingin this zonehelpsyoubuild aerobicenduranceand cardiovascularfitnessincreases.

A higherlevelof training canhelp increasebothyourspeedandtolerancefor the buildup of lactic acid,the primarywaste productof anaerobicmetabolismin yourmuscles.Thistype

of workoutfrom 85to 100%of maximumheart rate usuallyconsistsof short,hardsprintsor repeatedhill runningandis referredto as "anaerobictraining."

23

Variedtraining in all three of thesezoneswill addto increasedlevelsof fitness andimproved performanceandaddmoreenergyto yourlife. "Most training programsusea combination of training intensitiesto increaseperformancecapacity,"accordingto J. T.Kearney,Ph.D.,

SeniorExercisePhysiologistat the U. S.OlympicTrainingCenterin ColoradoSprings.Kearney

suggeststhat it is importantfor individualsto monitorintensity."Thereare manydifferent ways to monitortraining but monitoringheart rate responseisthe simplest,mostconvenientand least expensivephysiologicalmethodfor monitoringtraining,"Keameysays.

20

25

30

35

40

45

50

55

60

B Predicted Target Heart Rate Zones for Different Ages

Age Maximum Predicted

HeartRate

200

195

190

185

180

175

170

165

160

Aerobic Target

Zone:60-85%

120-170

117-166

114-162

111-157

108-153

105-149

102-145

99q40

96q36

After severat weeks of "aerobic conditioning," certain changes become apparent. What was a barely attainable levet of exercise before, now becomes quite easy. Whereas cycling or running at a certain pace or speed may have 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 with less stain.

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.

Beating The Dropout Odds:Jump Start Year FitnessProgram

Youalreadyknowyouneedto exercise.And you'reprobablytrying- at leasta little. But let's get serious:If you don'taddregularexerciseto yourlife, you'remissingout on a surebet.This

is oneareawheremedicalresearchall pointsin the samedirection.

"Startingto exerciseis comparable,froma healthbenefitstandpoint,to quittingsmoking," saysthe recentlyreleasedSurgeon'sGeneralReporton PhysicalActivityandHealth.

m To sum up the recent report:

,, Regular physical activity offers substantial improvements in health and wellbeing for the majority of Americans.

. tf you exercise regularly, the reports show, you'll reduce your risk of heart attack, cancer, diabetes, high blood pressure, osteoporosis, and even the common cold.

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

But evenwith all this evidence,only 22 percentof Americansengagein exercisefor20 minutesa day.Andevenamongindividualswho beginexerciseprograms,the dropoutrate is about50 percent.

24

SoiftheSurgeon exercising

Scientists exercise arefinding habit.

program aswewillsee,

Focusing asaway yourself gives ontheback isone tofixsomething loss and you.

body

Don't because exercise looks you your energy areplanning ofestablishing setting ofdirection motivation.

Write program

Take wellness ofpurpose incentive candrive toberealistic.

toreach

Consider sessions, session times increase there.

aroutine, for30minutes, most backsliding getting onthehorse workday sothatyou've looms, ifitisn't asense regular workout ofwell-being healthy fit.There

toabetter

- tolose requires lifestyle togetfit,ortofee!better-* changing feel.

m Make ExerciseA Habit

Thekeyto a successfulfitness programis getting yourbodyto dowhat yourmindknowsit should.Herearesix mentalstrategiesto help keepyou focusedonyourfitnessgoals.

1. 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 abte to stay motivated.

2. Vary your workout. To make your routine more enjoyable, vary it once in a 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.

3. Focus on the positive. Avoid looking at your exercise program as a way to fix something that's wrong with your body. instead focus on your successes. Congratulate yourself after each workout. Thrive on the energy that exercising gives you.

25

4. Developaconstructiveattitude.Do not focusonwhat you aregivingup to exerciseona regularbasis,but onwhat new optionsyou'l!haveafter youbecomefit.

5. Engage your body and mind. Connect on a deeper level, you'tt be more likely to stay with your routine. If your exercise time on a stationary bike is your 3g-minutes away from work or a time for reflection, you're much more likely to stick with it. Individuals claim to experience an increased sense of creativity and an enhanced thought process due to a regular exercise program.

6. Considermanyof the physiologicalbenefits.If a strongandfit bodyisn't enoughto keepyou motivated,considersomeofthe hiddenbenefitsof exercise:lower bloodpressure,stronger heart,moreefficientpulmonarysystem,lower riskof osteoporosisandstressreduction.

m it's Never Tee Late... fer Fitness

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

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 moments away; a different grip on the multi*gym, a varied stepping rhythm on the stepper, a new intensity on the stationary windload simulator or a more rapid stroke rate on the rower. 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 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 - 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 someone trying to tone their muscles, the home fitness center is the most efficient way to help you reach your physical potential.

EdmundR. Burke,Ph.D.,is authorof the CompleteHomeFitnessHandbook,publishedby

HumanKineticsPublishers.It canbefound at majorbookstoresor youcanorderit bycalling

1_800q474457.He alsoservesas Directorof the ExerciseScienceProgramat the Universityof

Coloradoat ColoradoSprings.

26

All Schwinnexerciserproductsarewarrantedto the retailpurchaserto befree from defectsin materialsandworkmanship.

Timeperiod:

RESiDENTiALWARRANTYLIMITEDTiME COVERAGE

FRAME PARTS ELECTRONICS LABOR

30years 3 years 3years 1year

WEARITEMS

1 year

COMMERIALWARRANTYLiMiTED TiME COVERAGE

FRAME PARTS ELECTRONICS LABOR

15years 1 year 1year 1year

WEARITEMS

6 months

This warranty does not cover:

1. Any component on original equipment which carries a separate consumer warranty of the parts supplier.

2. Normal wear and tear.

3. Any damage, failure or loss caused by accident, misuse, neglect, abuse, improper assembly, improper maintenance, or failure to follow instructions or warnings in owners manual.

4. Use of products in a manner for which they were not designed.

5. Use of any product in other than a home or residential setting unless otherwise noted in the owners manual.

Limitations:

The foregoing warranties are in tieu 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 any implied warranties of merchantability or fitness. Scbwinn shall in no event be liable for incidental or consequential losses, damages or expenses in connection with exercise products. Schwinn's liability hereunder is expressly limited to the replacement of goods not complying with this warranty or, at Schwinn's election, to the repayment of an amount equal to the purchase price of the exerciser product in question.

Some states do not permit the exclusion or limitation of implied warranties or incidental or consequential damages, so the preceding limitations and exclusions may not apply to you.

Procedures:

Warrantyservicewill beperformedbySchwinnor the authorizedSchwinnfitnessdeater fromwhomyouboughtthe product.Schwinnwill havethe option of either repairor replacementat no chargefor anydefectiveproduct.Deliveryof productto andfromthe authorizedSchwinnfitnessdealeris the responsibilityof the purchaser.

27

Thefollowing procedureswill apply:

1. Schwinnwill replaceanyexerciserframethat is structurallydefectivewith a newframeor replace the unit with a unit of equalor greatervalue.Schwinnis not responsiblefor laborchargesin replacing defectiveframes.

2. Schwinn will have the option to either repair or replace any other defective part or product. Dealer labor charges for installing replacement or repaired parts are not covered by this warranty.

3. If you elect to repair a defective product or part yourself or use the services of someone other than an authorized Schwinn fitness dealer, or if you use a replacement part not supplied by Schwinn,

Schwinn will not be liable for any defects or damage caused by the use of such unauthorized service or parts.

4.This warrantygivesyouspecificlegal rightsandyoumayalso haveotherrightswhichmayvary from stateto state.EffectiveJuly 1, 1994.

28

m iMPORTANTCONTACTNUMBERS

If you need assistance, please have both the serial number of your machine and the date of purchase available when you contact the appropriate Nautilus office listed below.

OFFICES iN THE UNITED STATES:

E-mail:[email protected]

INTERNAT_ONAL OFFICES:

Fortechnicalassistanceanda tist of distributors in yourarea, pleasecatl or fax oneof the following numbers.

Nautilus,Inc.

1886PrairieWay

Louisville,Colorado,USA80027

Fax:800-898-9410

NautilusInternationalSA.

RueJeanProu%6

1762Givisiez/ Switzerland

Tel:+ 41-26-460-77-77

Fax:+ 41-26-460-77-70

Email:[email protected]

Nautilus,Inc.

World Headquarters

16400SENautilus Drive

Vancouver,Washington,USA98683

Fax:877-686-6466

Nautilus,Inc.

World Headquarters

16400SENautilus Drive

Vancouver,Washington,USA98683

NautilusSwitzerlandSA

Tel:+ 41-26-460-77-66

Fax:+ 41-26-460-77-60

• GERMANYandAUSTRIAOFFICE

NautilusGmbH

Tel:+49-2204-610-27

Fax:+49-2204-628-90

• ITALYOFFICE

NautilusItaly s.r.I.

Tel:+39-031-51-10-86

Fax:+39-031-34-24-97

• UNITEDKINGDOMOFFICE

NautilusUKLtd.

Tel:+44-1908-267-345

Fax:+44-1908-267-346

• CHINAOFFICE

NautilusRepresentativeOffice

Tel:+86-21-523-707-00

Fax:+86-21-523-707-09

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