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©2006. Nautilus, Inc. All Rights Reserved. Schwinn is a registered trademark. Nautilus, Inc., World Headquarters, 16400 SE Nautilus Dr., Vancouver, WA 98683
OWNER’S MANUAL
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Airdyne
®
Airdyne
®
Evolution
™
Comp
Dual Action Design
Delivers 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, anatomically-designed seat provides maximum comfort
Adjustable Seat Post
Reliable and easy seat height adjustment accommodates riders of all body sizes and leg lengths
Airdyne
®
Evolution
™
Comp Fanwheel
Smaller Evolution fanwheel provides smooth resistance, controlled air-cooling and a low step-over height
Evolution
™
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
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Thank you for making the Schwinn Airdyne®/Airdyne®
Evolution™ 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:
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/Evolution 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!
Safeguards
Safeguardsand Warnings ....................................................................8
Bike Operation
Seat Adjustment .....................................................................................9
Lower Body workout .............................................................................9
Lower and Upper Body Workout ........................................................9
Upper Body Workout Only ...................................................................9
Computer Operation
Computer Operation .............................................................................10
Initial Computer Setup ..........................................................................11
Starting an Exercise .............................................................................11
TIME SET Mode .....................................................................................12
Computer Display Feedback ................................................................12
Quick Start ..............................................................................................13
Results Mode ..........................................................................................13
Stopping the Exercise ...........................................................................14
SCAN Function .......................................................................................14
Other Features ........................................................................................15
Computer Buttons ..................................................................................15
HOM and CLUb Settings in Initial Setup ............................................16
Intitial Computer Setup for Club Mode ...............................................16
Maintenance
Moving Your Bike ...................................................................................17
Installing New Batteries ......................................................................17
Adjusting the Drive Chain or Belt Tension .........................................17
Fanwheel Alignment ..............................................................................17
Leveling Your Bike .................................................................................17
Locking Your Bike ..................................................................................17
General Maintenance ...........................................................................17
Fitness Guide ..........................................................................................18
Warranty
Warranty Terms .....................................................................................29
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� � � � � � �
Read the owners Manual and follow it carefully 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
physician.
� � � � � �
time , you feel faint or dizzy, or experience pain, stop and consult your
• 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.
� � � � � � �
Fig. 1
Fig. 2
Fig. 3
Fig. 4
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 will need to raise the seat.
2. Dismount the bike. unscrew the adjustment knob on the seat tube and pull 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.
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 all the muscle groups in your arms, vary your hand position on the grips. (Fig. 3)
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)
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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
Bottom Display
Line
Scan Buttons
+
Button
Reset Button
Middle Display
Line
Start/Stop
Button
Enter Button
—
Button
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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 “Hom” (for Home use) or “CLUb” (for Club or Studio use.)
Home and Club Settings in the Initial Computer Set Up
The intent for Home use is that the default values for User Weight and Time 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 and Time to 150 pounds and 20:00 minutes. This means that each time you start an exercise, you will be asked to adjust the Time 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 below – Initial 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 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.
The display will 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.
Starting an Exercise
There are two modes to exercise in. The first is “TIME SET” Mode. The other is
Quick Start Mode.
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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.
Computer Display Feedback (biometric fields)
Top Display Line:
-
-
Time: Exercise Time
Miles: Approximate miles covered
Middle Display Line:
-
-
-
- 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
expending Calories at a rate 10 times faster than at your resting rate
-
- intensity) increases, your MET rate will increase and be displayed as multiples of your resting rate. If you are exercising at 10 METS, you are
AVG METS: 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.
Bottom Display Line:
-
-
-
- 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.
- AVG 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 Strap Transmitter,) your Heart Rate will be displayed in
“beats per minute.”
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Stopping the Exercise
To end the exercise and proceed to Results Mode, press the START / STOP key.
This The computer will also proceed to the Results Mode when the TIME has counted down to 00:00.
Quick Start
To use the Quick Start Mode simply press the “START / STOP” key. The TIME
(top display line) will 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.
Results Mode
The Results Mode will display “workout summary” information at the end of your exercise.
-
-
Top Display Line:
- TIME
DISTANCE
ODOMETER: Your Total Exercise Miles (or KM). To reset this value to 0, remove and replace the batteries.
-
-
-
Middle Display Line:
- LEVEL: your average LEVEL
AVG WATTS
AVG METS
AVG MPH (or KPH in Metric Mode): your average speed.
-
-
-
Bottom Display Line:
- AVG HEART RATE
CALORIES: Your total Calories expended
AVG CALORIES per 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.
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Display SCAN Function
The SCAN buttons will 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, the Top Display Line shows TIME and distance (MILES or KM.) By pressing the SCAN 1 button, the “scanning loop” on the Top Display Line looks as follows…
Display
TIME
MILES
(Press SCAN 1 button)
(Press SCAN 1 button)
TIME SCAN 1 (Press SCAN 1 button)
TIME etc.
Again, when the SCAN 1 Icon is shown (step 3), the information will automatically change between TIME 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.
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Other Features
Default Settings
In Home mode, the Default setting for TIME and WEIGHT will be the “last entered value.” For example, if for your last workout, you entered a TIME of 21:00 and a
WEIGHT of 150 pounds, the default settings for TIME and WEIGHT for your next workout will be 21:00 and 150 pounds.
Resetting 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.)
Computer Buttons
“ + ” and “ – “
These buttons are used to set values for TIME, 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 such Time, 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 SET TIME display. Once in the SET
TIME display, pressing RESET will set the TIME 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 SET TIME 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.
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Initial Computer Set Up for Club 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 “Hom” (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.
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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 fanwheel 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/Evolution 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 fanwheel. To reduce the risk of accidental injury, always engage the locking mechanism when the bike is not 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.
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Edmund R. Burke, Ph.D.
Getting the Most Out of Your Home Fitness Program
The three main reasons for the increased popularity of home fitness gyms and exercise are convenience, convenience and convenience. For any fitnessprogram 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. 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 much more comfortable to hop on your Schwinn home fitness equipment and exercise in the comfort and security of your air-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 exercise without feeling as if you are being rushed or that anyone is looking at 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 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.
The Stanford Home Exercise Study
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 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 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 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 camaraderie 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.
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.
Good news for those of you just starting out in a moderate exercise program.
Perhaps most importantly, 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.
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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 will 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. “I am living a healthier lifestyle by exercising several times per week at home.” Repeat your affirmations several times per week.
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Home Fitness Planning Worksheet
Target date to begin exercise program:_____________________
Times of day I can exercise:
Time #1________________________
Time #2________________________
Time #3________________________
Days of the week that are good for me to workout:
Day #1_________________________
Day #2_________________________
Day #3_________________________
Activities I would like to experiment with:
Activity #1_____________________
Activity #2_____________________
Activity #3_____________________
Exercise goals I wish to accomplish:
Goal #1_________________________
Goal #2_________________________
Goal #3_________________________
Individuals who will support me in my exercise program:
Person #1_______________________
Person #2_______________________
Person #3_______________________
Individuals who can workout with me:
Person #1_______________________
Person #2_______________________
Person #3_______________________
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Over the last 25 years, ever since the introduction of Dr. Kenneth Cooper’s book, Aerobics, many individuals have focused 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 key components of fitness; such as strength training, flexibility and body composition. Many of us lack the strength to carry a full back of groceries, or the flexibility to pick up our shoes without bending at the knees. In addition, as we have aged, we have replaced muscle tissue with fat tissue.
Continued work by Dr. Cooper at the Institute of Aerobics Research, is showing that in addition to the need to stress our cardiovascular system, that more attention needs to be placed on building stronger muscles and increasing joint flexibility. They are talking about the benefits of balanced fitness: regular physical activity that includes strength training and flexibility (stretching) in addition to aerobic conditioning.
For many years, “fitness” has been solely a measure of cardiovascular (aerobic) endurance. And, while aerobic fitness is the cornerstone for health and quality of life, there are two other components that are nearly as important. When developing your home fitness program it is only appropriate that you develop all three components in order to achieve balanced fitness, and thus optimal health and quality of life. The three components are:
— Muscle strength
— Cardiovascular fitness
— Flexibility
Balance Fitness
Many people considering beginning a balanced home fitness program still think “no pain, no gain.” They usually think they have to cycle or lift weights until they are over-tired and their body aches. This idea of fitness is outdated. What they don’t realize is that, in a short time using proper guidelines, the initial tiredness or soreness will be replaced by increased energy for work and recreation and an increased sense of well–being.
Since 1978, the American College of Sports Medicine (ACSM) has had an influence on the medical and scientific communities with its position statement on “The Recommended
Quantity and Quality of Exercise for Developing and Maintaining Fitness in Healthy
Adults.” For the first time since 1978 the ACSM has revised its recommendations on exercise for healthy adults. The new paper published in 1991 expands and revises advice on cardiovascular fitness and body composition, and now recommends that you add resistance training. This is new information to those of us who have only cycled, ran, swam, watched our body weight and controlled our diet to attempt to maintain fitness.
Balanced fitness can do more to ensure a long, healthy life than just about anything else known to the medical community today. It’s never too late to start a fitness program but ideally, you should build strong muscles, flexibility and a strong cardiovascular system early in life and enter the later years with your physical potential at its maximum.
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Muscular Strength
The new guidelines have added resistance training since the ACSM recognizes the increasing importance of maintaining strength as a health benefit as we get older. The rationale for the addition of strength training to the guidelines is a result of a ten year follow-up study on master runners (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 training in their program maintained their lean body mass along with their aerobic capacity after 10 years of aging.
The guidelines also show where consistent resistance training helps 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 workout schedule. We recommend three sessions a week during the off-season and two sessions a week for maintenance during 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 session as the minimum requirement. A complete detailed strength training program will be outlined in a later section of this book. If weights or other resistance training devices are not available, add calisthenics 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 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 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 developing and maintaining fitness in healthy adults. It is just that simple.
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Keep in mind that the ACSM recommendations are guidelines for the average person, not a champion athlete training for the Olympic Games.
An appropriate warm-up and cool-down, which would also include flexibility exercises, is also recommended. While many of you will need to train with more mileage and at a greater intensity to race competitively, the important factor to remember for most people is that if they follow the ACSM guidelines of physical activity they will attain increased physical and health benefits at the lowest risk. Below is a table outlining the guidelines (Table 1.1).
The ACSM guidelines, if followed, can result in permanent lifestyle changes for most individuals. The good news is that, with the right approach, exercising at home can and should be pleasant. You can combine strength training, aerobic exercise and flexibility activities that you enjoy and gain valuable health benefits.
Strength Training Aerobic Exercise Stretching
Frequency 2 to 3 times/week 3 to 5 times/week 3 to 6 times/week
Intensity 8-12 reps 60-90% of “easy” max HR
feeling until fatigue
Stretch Time 20-40 minutes 20-60 minutes 10 minutes
Type 10 exercises any rhythmical 10 stretches
activity
Flexibility
To be in total balance it is important to be flexible. While not part of the
ACSM guidelines, flexibility is important for you to perform tasks that require reaching, twisting and turning your body. Hip flexibility, for example, is important to preventing lower back pain.
Exercise and Body Composition
Body composition is an important component of health-related fitness. Good body composition results from aerobic activity, strength training and proper diet.
our everyday caloric balance will determine whether you will gain or lose weight from dayto-day. Caloric balance refers to the difference between the calories you take in from food eaten and caloric expenditure or the amount of energy you put out in daily activities, work or exercise.
Body weight is lost when caloric expenditure exceeds caloric intake or when caloric intake is less than caloric expenditure. It is a known physiological fact that one pound of fat is equal to
3500 calories of energy. Though it is predictable that shifts in caloric balance will be accompanied by changes in body weight, how your body loses weight varies on the various programs you may undertake to lose weight. For example, low calorie diets cause a substantial loss of water and lean body tissue, such as muscle. In contrast, an exercise induced negative caloric balance results in a weight loss of primarily fat stores. If you were to add a resistant training component to your program, you may also see a slight increase in weight due to a gain in muscle mass, while an aerobic based program usually results in a maintenance of muscle mass. While both approaches to weight loss are effective, aerobic activity is found to be very effective because metabolism stays sustained for longer periods of time and energy. Expenditure is greater with activities that use large muscle groups such as walking, cycling, cross-county skiing, etc.
Follow these guidelines when engaging in a weight loss program that combines exercise and caloric restriction:
• Ensure that you are consuming at least 1,200 calories per day in a balanced diet. You need to consume calories for everyday bodily, healthy functions.
• You should not exceed more than a 500 to 1,000 calories per day negative caloric balance, combining both caloric restriction and exercise. This will result in a gradual weight loss, without a loss of lean body weight (muscle).
You should not lose more than 2 pounds per week on a diet.
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• 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 of calories burned while exercising. Remember these are approximate calories burned, 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 300 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
All of your balanced home workouts should include three parts:
– Warm-up
– The main aerobic and/or strength routine
– Cool-down
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
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 itself for what’s to come. Studies show that muscles perform best when they’re warmer than normal body temperatures. Warm-up exercises include cycling, walking, skiing slowly 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.
Aerobic/Strength Exercise
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 this 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
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models audible feedback) as to what your heart rate is while exercising, and allows you to stay within your selected target heart rate zone.
In addition to aerobic exercise, the ACSM recommends that healthy adults perform a minimum of 8 to 10 strength exercises involving the major muscle groups a minimum of two times per week. At least one set of 8 to 12 repetitions to near-fatigue should be completed during each session.
These recommendations are based on two factors:
• 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 10 minute period. Bringing your workout to an abrupt halt can cause lightheadness, 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 stair 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 “fat burning zone”, because the intensity is moderate enough to require your body to primarily use fat as the fuel source for the exercise. You should exercise at 50 to 65 % of your maximal heart rate to achieve this level of intensity. While you workout in this and the other zones, your heart rate 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 lactic 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 hill running and is referred to as “anaerobic training.”
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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, Ph.D.,
Senior Exercise Physiologist 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.
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30
35
40
45
50
55
60
Predicted Target Heart Rate Zones for Different Ages
Age Maximum Predicted Aerobic Target
Heart Rate Zone: 60-85 %
20 200
195
190
185
180
175
170
165
160
120-170
117-166
114-162
111-157
108-153
105-149
102-145
99-140
96-136
After several weeks of “aerobic conditioning,” certain changes become apparent. What was a barely attainable level 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 Your Fitness Program
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.
“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.
To sum up the recent report:
• Regular physical activity offers substantial improvements in health and wellbeing for the
majority of Americans.
• If 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 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.
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So if the Surgeon General’s 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 is a 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 fix something that’s wrong with your body. Instead, focus on your successes. Pat yourself on the back each time you’ve made it though a workout. Thrive on the energy that exercising gives you. Reward yourself with a dinner out, after you have reached a certain weight loss goal, or buy yourself a new workout outfit. With these rewards, you’ll go back for more, and your body will show results.
Don’t view 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 mental 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. Goal setting and formulating a plan are the most clear ways 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 help you begin your exercise program. Write these down in your daily planner or diary. Goals 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. Motivation 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 increase from there.
The most important thing in any exercise program is to do your best to keep progressing, backsliding as little as possible and getting back on the horse just as fast as possible if you fall off. Try to anticipate lapses: If a crazy workday looms, get up early and squeeze in a short ride on a stationary bicycle so that you’ve achieved something even if it isn’t your regular workout routine. When on a business trip, stay in a hotel that has an onsite workout facility.
Exercise is one of life’s joys. It energizes – 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 push yourself to a better lifestyle of health and fitness. No matter what your reason for exercising – to lose weight, to get fit, or to feel better –- motivating yourself to exercise on a regular basis requires changing your behavior.
Make Exercise A Habit
The key 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.
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 able 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.
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4. 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 become fit.
5. 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 is your 30-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. Consider many of the physiological benefits. If a strong and fit body isn’t enough to keep you motivated, consider some of the hidden benefits of exercise: lower blood pressure, stronger heart, more efficient pulmonary system, lower risk of osteoporosis and stress reduction.
It’s Never Too Late . . . for 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.
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.
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NAUTILUS INC. LIMITED WARRANTY FOR SCHWINN AIRDYNE ® /AIRDYNE ® EVO COMP
All Schwinn exerciser products are warranted to the retail purchaser to be free from defects in materials and workmanship.
Time period:
RESIDENTIAL WARRANTY LIMITED TIME COVERAGE
FRAME PARTS ELECTRONICS
30 years 3 years 3 years
LABOR WEAR ITEMS
1 year 1 year
COMMERIAL WARRANTY LIMITED TIME COVERAGE
FRAME PARTS ELECTRONICS
15 years 1 years 1 years
LABOR WEAR ITEMS
1 year 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 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 any implied warranties of merchantability or fitness. Schwinn 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:
Warranty service will be performed by Schwinn or the authorized Schwinn fitness dealer from whom you bought the product. Schwinn will have the option of either repair or replacement at no charge for any defective product. Delivery of product to and from the authorized Schwinn fitness dealer is the responsibility of the purchaser.
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The following procedures will apply:
1. Schwinn will replace any exerciser frame that is structurally defective with a new frame or replace the unit with a unit of equal or greater value. Schwinn is not responsible for labor charges in replacing defective frames.
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 warranty gives you specific legal rights and you may also have other rights which may vary from state to state. Effective July 1, 1994.
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IMPORTANT CONTACT NUMBERS
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: INTERNATIONAL OFFICES:
E-mail: [email protected]
• NAUTILUS INNOVATION CENTER
Nautilus, Inc.
1886 Prairie Way
Louisville, Colorado, USA 80027
Phone: 800-NAUTILUS (800-628-8458)
Fax: 800-898-9410
• TECHNICAL/CUSTOMER SERVICE
Nautilus, Inc.
World Headquarters
16400 SE Nautilus Drive
Vancouver, Washington, USA 98683
Phone: 800-NAUTILUS (800-628-8458)
Fax: 877-686-6466
• CORPORATE HEADQUARTERS
Nautilus, Inc.
World Headquarters
16400 SE Nautilus Drive
Vancouver, Washington, USA 98683
Phone: 800-NAUTILUS (800-628-8458)
For technical assistance and a list of distributors in your area, please call or fax one of the following numbers.
• INTERNATIONAL CUSTOMER SERVICE:
Nautilus International S.A.
Rue Jean Prouvé 6
1762 Givisiez / Switzerland
Tel: + 41-26-460-77-77
Fax: + 41-26-460-77-70
Email: [email protected]
INTERNATIONAL OFFICES:
• SWITZERLAND OFFICE
Nautilus Switzerland S.A.
Tel: + 41-26-460-77-66
Fax: + 41-26-460-77-60
• GERMANY and AUSTRIA OFFICE
Nautilus GmbH
Tel: +49-2204-610-27
Fax: +49-2204-628-90
• ITALY OFFICE
Nautilus Italy s.r.l.
Tel: +39-031-51-10-86
Fax: +39-031-34-24-97
• UNITED KINGDOM OFFICE
Nautilus UK Ltd.
Tel: +44-1908-267-345
Fax: +44-1908-267-346
• CHINA OFFICE
Nautilus Representative Office
Tel: +86-21-523-707-00
Fax: +86-21-523-707-09
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