® 112/212 OWNERS MANUAL
SAFEGUARDS FITNESS SAFEGUARDS AND WARNINGS Before starting any exercise program, consult with your physician or health professional. He or she can help establish the correct exercise frequency, intensity (target heart rate zone) and time appropriate for your particular age and condition. The following 3 warnings listed below are also located on the computer console mast of the exercise bike. Failure to follow any of these safeguards may result in injury or serious health problems.
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SCHWINN BIO-FIT™ COMFORT SYSTEM 5 THE REVOLUTIONARY SCHWINN BIO-FIT™ COMFORT SYSTEM The unique and revolutionary Schwinn Bio-Fit™ Comfort System is designed specifically to ensure that each point of contact and user-interface with the bike provides the user with proper ergonomic and bio-mechanical positioning, superior comfort, the ultimate in functionality, and is fully customizable to fit each user’s unique and specific needs.
Schwinn Bio-Fit™ wide seats offer stability, comfort, and support Schwinn Bio-Fit™ pedals provide proper alignment for efficient pedaling FEATURES Schwinn Bio-Fit™ handlebars adjust for a variety of multiple comfortable hand positions (Offered on upright models) Console slider mechanism contributes to an ideal user interface position Seat slider mechanism ensures optimum seat height and fore/aft adjustment (Offered on upright models) Lumbar support can be adjusted for improved lower back support (Offe
CONGRATULATIONS! CONGRATULATIONS! Thank you for making the Schwinn 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.
Operation........................................................................................... How to use the Schwinn exercise bike........................ How to use the Schwinn exercise bike computer ....... 9 9 11 Maintenance...................................................................................... Moving your Schwinn exercise bike............................ Leveling your Schwinn exercise bike .......................... Maintenance ....................................................
OPERATION HOW TO USE THE SCHWINN EXERCISE BIKE ■ Seat adjustment Proper seat adjustment helps ensure maximum exercise efficiency and comfort, while reducing the risk of injury. Fig. 1 1. Place one pedal in the forward position and center the ball of your foot over the center of the pedal. Your leg should be slightly bent at the knee (Figs. 1 and 2). Fig. 2 2.
Fig. 6 Fig. 7 ■ Foot positioning/pedal strap adjustment Place the ball of each foot on the pedals. Rotate the pedals until one foot is within arms reach. Then, reach down carefully and fasten the rubber strap over your shoe and secure it to the pedal by slipping the nub at the end of the pedal through one of the slots in the strap. Pull down on the strap until it snaps into place (Fig. 6). Repeat for the other foot. Point your toes and knees directly forward to ensure maximum pedal efficiency.
OPERATION USING THE COMPUTER Using the Computer Your Schwinn bike is equipped with a versatile computer console which includes: • • • • • • • Quick Start 1 Manual program 6 profile programs Calorie Goal BMI (Body Mass Index) Recovery Mode Results Mode This console provides you with important information about your workout as well as controls the resistance levels. The following sections will describe how to utilize the many functions provided by this computer.
The large LCD (Liquid Crystal Display) screen located in the center of the console is your information center. This display is divided into sections that provide information about your workout and any preset information you may have input into the computer. The display provides a large main window that indicates the PROGRAM selection and RESISTANCE LEVEL. The smaller windows across the bottom show INTERVAL TIME and TIME, RPM and WATTS, DISTANCE, and HEART (PULSE) RATE.
OPERATION USING THE 112/212 COMPUTER ■ LCD Display Descriptions TIME Displays the workout TIME. The TIME will count down from the TIME you entered when beginning the program and shows the TIME remaining for your workout. INTERVAL TIME Displays the INTERVAL TIME. The INTERVAL TIME will count down showing the TIME remaining before the program moves to the next column. RPM Displays the current pedal RPM (revolutions per minute).
■ Auto Shut-Off (Sleep Mode) The console will automatically shut off in approximately 2 minutes without use or input. There is no on/off switch. ■ Information Mode The computer enables you to switch between English or Metric units by pressing and holding the UP and DOWN buttons simultaneously for 3 seconds. Use the UP or DOWN button to select “ENGLISH” or “METRIC” and press ENTER to confirm. The computer will enter the Information Mode.
OPERATION SOFTWARE FEATURES Quick Start: This is a “one-touch” way of starting the Manual Program. 1 Manual Program: You manually adjust the resistance level during your workout to make the program easier or more challenging.
When choosing the BMI program you will be prompted to enter your height and weight and the computer will calculate and display your Body Mass Index. The console will display “IDEAL BMI RANGE”. The ideal or normal range is 18.5 – 24.9. The console will also display your ideal weight range for your height. SOURCE: Centers for Disease Control and Prevention (CDC), Atlanta, GA. The CDC is an agency of the federal Department of Health and Human Services. FEATURES There are limitations however.
OPERATION the display will blink. This message will show for 5 seconds, then the Program will resume. You must see your heart rate on the display and then you must push the RECOVERY button again to perform the test. Helpful Tip: For a more relevant score, try to obtain a steady heart rate for 3 minutes before pressing the RECOVERY button. This will be easier to achieve, and obtain the best result, in the Quick Start or Manual program so you can control level of resistance.
IMPORTANT Things You Should Know Before Exercising A. The values calculated or measured by the computer are for exercise reference purposes only, NOT FOR MEDICAL PURPOSES. Please consult your physician before starting any exercise program. He or she can help establish the exercise frequency, intensity, (including determining your maximum and minimum heart rate and target heart rate zones) and the exercise time appropriate for your particular age and condition.
OPERATION CONSOLE OPERATION ■ Console Operation – Quick Start QUICK START: Press QUICK START to take you immediately to the Manual program. Resistance level will be Level 1. Time will start from 00:00 and count up. Changing Levels: You can increase or decrease the resistance level by pressing the UP or DOWN buttons at any time. To STOP or PAUSE the program: Press the START / PAUSE button to pause your workout. The display will show “PRESS RESULT OR PRESS START”.
■ Console Operation – Selecting a profile program Select Program: Press any button to power up the console and “ENTER PROGRAM” appears in the alphanumeric display. To access the profile programs, scroll through the display by using the UP or DOWN buttons until you reach “PROGRAMS”, then press ENTER. The program profile and name will appear in the display. Use the UP or DOWN buttons to select your desired program. Press ENTER to confirm your selection.
OPERATION scroll through the display by using the UP or DOWN buttons until you reach “CALORIE GOAL” then press ENTER. Enter Calories: You will then be prompted in the alphanumeric display to “ENTER CALS”. Select the desired Calories to burn by using the UP or DOWN buttons and then press ENTER to confirm your selection. Next, a profile program and name will appear in the display. Use the UP or DOWN buttons to select your desired profile program. Press ENTER to confirm your selection.
Enter Height: You will then be prompted in the alphanumeric display to “ENTRHEIGHT (in. or cent.)”. Select the appropriate height by using the UP or DOWN buttons and then press ENTER to confirm your selection. The computer will calculate and display your Body Mass Index. Then the Ideal BMI will display: 18.5 to 24.9 Then your ideal weight will display. ***Please note: The BMI program is a special program that requires certain specific input so certain buttons become inoperative while in the BMI program.
MAINTENANCE MAINTENANCE OF YOUR SCHWINN EXERCISE BIKE Fig. A ■ Moving your Exercise Bike To move the recumbent bike, carefully but securely lift the rear end of the bike and slowly steer the bike to the desired location (Fig A). To move the upright bike, carefully but securely pull the handlebars toward you while gently leaning the front of the bike downward and slowly steer the bike to the desired location (Fig B).
■ Exercise and Health It is not a secret that lack of exercise is increasingly becoming a major health issue. Obesity is on the rise, and being overweight can contribute to an increased risk in heart attack, diabetes, high blood pressure and other life threatening illnesses. Most people do not get enough activity during the day to make up for the time they spend at their desks, driving their cars or sitting in front of their televisions.
FITNESS GUIDE STEPS TO GETTING STARTED Once you have made the commitment to start exercising at home, here are some suggestions that may help you stay motivated. The first step is the most difficult. Any new habit is difficult to establish at first, but it can be done. Be patient, and plan to start slow and easy. Less is more when you are first starting out … don’t overdo it! Get a physical exam.
Over the past 25 years, many people have focused on walking, running, cycling, swimming and other types of aerobic activity as their only means of exercise. However, we have learned that two other components of fitness are just as important. These other two components are muscle strength and flexibility. So in addition to having a strong heart and lungs, we also need to be able to pick up a full bag of groceries and tie our shoes without having to sit down.
FITNESS GUIDE We have learned through a variety of studies that those individuals who just train aerobically (without strength training) do maintain their cardiovascular endurance over the years, but they generally lose lean muscle mass as they get older. However, those individuals who combine strength training and cardiovascular training can maintain their lean body mass as they get older.
Of course, every good health and fitness program will also include a good nutrition component. Good nutrition is likely the most important factor in maintaining ideal body weight and managing weight loss. There are a variety of schools of thought regarding which nutrition program, diet or eating plan is best. While we do not promote or endorse any particular one, here are some things to consider that will help you get on the road to a healthy diet: Understand Caloric Balance.
FITNESS GUIDE MONITORING YOUR INTENSITY When you are doing cardiovascular workouts, it is important that you work at the appropriate intensities when you are first starting out. It is also important that you workout at a variety of intensities after you have built a fitness base. Research in recent years has indicated that one of the best ways to monitor your cardiovascular intensity is to pay close attention to how you are feeling when you workout.
The following chart will allow you to log your heart rate numbers based upon how you feel when working out. Simply log the heart rate numbers you find when you feel you are working at each of the specific intensities. A.
FITNESS GUIDE BEATING THE DROPOUT ODDS The Surgeon General’s Report on Physical Activity and Health summarizes a few main points: 1. 2. 3. Regular physical activity offers substantial improvements in health and well-being for a majority of Americans. If you exercise regularly, 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.
Exercise is one of life’s joys. It energizes you, helps you look and feel better and puts you on the road to better health. Your home fitness equipment and gym is worth its weight in gold. Congratulations on making the choice to get started! Suggested Reading: The Complete Home Fitness Handbook by Edmund Burke, Human Kinetics Publisher. Full Body Flexibility by Jay Blahnik, Human Kinetics Publisher. Building Strength and Stamina by Wayne Wescott, PhD, Human Kinetics Publisher.
WARRANTY INFORMATION SCHWINN® FITNESS INC. LIMITED WARRANTY FOR EXERCISE PRODUCTS All Schwinn exercise products are warranted to the retail purchaser to be free from defects in materials and workmanship. Warranty coverage valid to the original purchaser only and proof of purchase will be required. Any product sold or placed in an application not recommended by Schwinn Fitness will void any warranty coverage set forth by Schwinn Fitness warranty policies and procedures.
Keeping a log of your workouts is a good way to track your progress toward your goals and is an excellent visual indicator of your increased level of physical fitness.
112/212 • 1886 Prairie Way • Louisville, CO 80027 • 1.800.864.1270 • www.schwinnfitness.com © 2004 Nautilus, Inc.. Nautilus, the Nautilus logo and Bio-Fit are either registeredtrademarks or trademarks of Nautilus, Inc.. Schwinn and the Schwinn Quality Seal are registered trademarks.
