Schwinn Active 10 Series Manuel utilisateur

10/£0$B£188

EXERCISE BiKE

OWNER'S MANUAL

Model 10

Model 20

PN 001-7051 RevA (06/14/2007/ OWNER'S MANUAL

CONGRATU LATIONS !

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 ® cral_smanship and durability as you pursue

your personal fitness goals.

The Sd]winn ® bike should enable you to shape and monitor your workouts to:

Aincrease your energy level

Aincrease cardiovascular and aerobic fitness

Aincrease lower body muscle strength

Y Decrease your overall percentage of body fat

Whether you are just getting started in an exercise program or are already in good shape,

the Schwinn ® bike is designed to be an efficient, easy and fun way to achieve an enhanced

level of fitness. You cars pedal your way to a slimmer and healthier body. The on-board digital

computer enables you to accurately monitor your progress by tracking time, speed, distance

and approximate Calories burned. This Owner's Manual contains all the information you

need to operate and enjoy your Schwinn ® exercise bike. Also included are general fitness

guidelines. Please read this Owner's Manual in its entirety before getting onto the bike and

working out. So let's get started.

Take your time and have fun!

TABLE OF CONTENTS

Safety ..................................................................................................................... 4

k_lportant Safety hstructions ............................................................................. 4

Safety Warning Labels ......................................................................................... 5

Features ......................................................................................................................... 6

Operation ....................................................................................................................... 8

Hewto use the 10/20 bike ................................................................................. 8

How to use the 10/20 bike computer ................................................................ 9

Maintenance ................................................................................................................. 15

Moving your10/20 bike ..................................................................................... 15

Maintenance ...................................................................................................... 15

Fitness Geide_ines ....................................................................................................... 17

Getting the most out of your home fitness p_og_am ........................................ 17

The Stanford home exercise study ................................................................... 17

Home fitness planning worksheet .................................................................... 18

Balance fitness .................................................................................................. 19

Muscular strength ............................................................................................. 20

Cardiovascular strength ..................................................................................... 20

T[aining effect .................................................................................................... 20

Flexibility ............................................................................................................ 21

Exercise and body composition ........................................................................ 21

A balanced workout ........................................................................................... 22

Warm up ............................................................................................................ 22

Aerobic/strength exercise .................................................................................. 22

Cool down ......................................................................................................... 23

How to determine your maximum heart rate ..................................................... 23

Target heart rate training zones ......................................................................... 23

Beating the dropout odds: Jump start your fitness program ............................ 24

Summary of Surgeon's General Report on

physical activity and health ................................................................................ 24

Make exercise a habit ....................................................................................... 25

It's never tee late for fitness ............................................................................. 26

Suggested readings ........................................................................................... 26

Limited Warranty ........................................................................................................ 27

iMPORTANT SAFETY iNSTRUCTiONS

The following definition applies to the word "War,ing" found throughout this

manual:

v , ,:, , Indicates apotentially hazardous situation which, if] I

-- not avoided, could result in death or serious injury.

PRIOR TO USING THIS EQUIPMENT, OBSERVE THE FOLLOWING

WARNINGS:

_1. Readand understand the complete Owner's Manual.

2. Readand understand all Warnings on this machine.

3, Keep children away from this machine and/or supervise them closely if

they are near the machine or present during its operation. This machine

is not suitable as achildren's toy. There is anatural tendency for children

towantto play on exercise equipment, and parents and others in charge

of children should be aware of their respective responsibilities. Moving

parts that may appear to present obvious hazards to adults may not

appear to doso to children.

4. 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.

5. Inspectthis machine for loose parts or signs ofwear. Payspecial

attention to the seat, pedals, and crank arms. Do not use if found in this

condition. Contact 1-800-4-MYHOME®.

6. This exercise machine is for consumer users only.

7. Set up and operate this exercise machine on a solid level surface.

8. This machine contains moving parts. Use Caution. Do notwear loose

clothing or jewelry.

9. Careshould betaken when mounting and dismounting the exercise

bicycle.

10. This machine is designed for auserweight limit of 275lb. (125 kg). Donot

use if you are over this weight.

11. Set up the machine sothat there is afree area of 19.7inches(0.5 m)on

all sides ofthe machine. Keep third parties out ofthis area when the

machine is in use.

12. Operate the machine in the manner described in this manual. It can be

hazardousto over exert yourself during exercise.

13. Make sure that all positional adjustment devices are securely engaged.

SAFETY WARNING LABELS

BEFOREUSINGYOURPRODUCT:The following safety warnings are located in site-specific areas on the Schwinn

Exercise Bike Model 10 and 20.Please read all safety precautions and warning information prior to using your

product. Be sure to replace anywarning label if damaged, illegible or missing. If you do not have, or cannot find,

or need to replace awarning label, please call 1-800-864-1270to obtain a new label.

Label1: General safety warning label.

*Keep Children Away.

° Prior to use, read and understand the

Owners Manual.

• Injury or death is possible if Caution is

not used while using this machine.

. The Maximum User Weight for this

machine is 275 pounds (125 Kilograms).

•Replace any "Caution" 'Warning" or

"Danger" label that is illegible, damaged

or removed.

• This machine is for home use only.

Location: Affixed to the console mast cover just below the computer.

Serial

number

Label 1

location

number

Model 20

10/20 FEATURES AND BENEFITS

On-board Computer

The fast and easy way to obtairl inlnlediate feedback

regafding your fitness program Ub

!Padded Seat

Extra-wide and extra-padded for maximun_ comfort

|Padded Hand Grips

Sturdy, well-padded hand grips for extra stability and

comfort

|Serial Number

Located on the underside of the base flame

|Seat Adjustment

Fast and easy seat adjustnlent accommodates ridefs of all

body sizes and leg lengths

!Fully Shrouded Flywheel

Bike features a fully-shrouded high inertia flywheel

|Transport Wheels

A single individual can easily nlove andposition the Bikes

across any flat surface

HOWTO UBETHE "{0/20 BiKE

! Seat adjustment

Proper seat adjustment helps ensure maximum exercise efficiency and comfort, while reducing the

risk of injury.

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.

2. If your leg is too straight or your foot cannot touch the pedal, you will need to move the seat down

on the 10 or forward on the 20 bike. If your leg is bent too much, you will need to move the seat

up on the 10 or backward on the 20 bike.

Adjust the 10 seat by first dismounting the bike, then pulling out the adjustment knob on the seat

tube and releasing the locking pin. Lower or raise the seat to the desired height. Release the seat

knob, engaging the locking pin. Be sure that the pin is fully secured in a seat post hole.

To adjust the 20 seat, pull the seat knob up with your right hand to release the seat. Slide the seat

forward or backward to the desired position. The knob will "pop" up into the next hole; turn the

knob to ensure a tight fit.

[] 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 hub at the end of the pedal through one of the slots in the strap. Pull down on the strap until

it snaps into place. Repeat for the other foot. Point your toes and knees directly forward to ensure

maximum pedal efficiency. Pedal straps can be left in place for subsequent workouts.

!Handlebar Adjustment

The 10 offers an adjustable handlebar to ensure a variety of comfortable hand positions. To adjust the

angle of the handlebars, loosen knob, adjust the handlebars to the desired position and re-tighten.

! Resistance adjustment

Using the console, you have control over the levels of resistance integrated into your workout.

Typically, lower resistance levels enable you to move at a faster pace, placing increased demand on

your cardiovascular system. Higher resistance levels will typically deliver more of a muscle/endurance

workout at lower RPMs. But everyone is different! So experiment and find the beginning of resistance

that is comfortable for you.

[] Lower body workout

Once you are in position and sitting comfortably, slowly begin pedaling, with your arms relaxed at your

sides and with your hands resting on the top of your thighs or on the hand grips. Pedal at an easy

pace, at a low resistance level until you feel secure and comfortable. As you feel more comfortable,

experiment with the range of resistance levels available via the console.

HOWTO USE THE 10/20 BIKE COMPUTER

Computer Display and Functions:

SPEED Displays current exercise SPEED from 0.0 to 99.9 miles per hour.

RPM

TIME

Displays current exercise pedal RPM (Revolutions Per Minute).

If exercise TIME is not preset, TIME will count up from 00:00 to 99:59 in 1 second

increments.

If exercise TIME is preset, TIME will count down from your preset exercise TIME until

it reaches 00:00

DISTANCE If exercise DISTANCE is not preset, DISTANCE will count up from 00.00 to 99.90 in 0.1

increments.

If exercise DISTANCE is preset, DISTANCE will count down from your preset

DISTANCE until it reaches 00.00.

CALORIES If exercise CALORIES is not preset, CALORIES will count up from 0 to 999 in 1 Calorie

increments.

If exercise CALORIES is preset, CALORIES will count down from your preset

CALORIES until it reaches O.

PULSE Your heart rate will display when you grip the heart rate sensors located on the

handlebars.

WARTS Shows your approximate power output at a given resistance level.

LL_

RECOVERY After exercising for a period of time, press the RECOVERY button and hold on the

handlebars, keeping a secure grip on the heart rate sensors. Once the computer

receives a stable heart rate signal, TIME will begin to count down from 1:00 to 00:00.

As soon as 00:00 is reached, the LCD display will show a heart rate recovery score

from F1 to F6. F1 is the most desirable and F6 is the least desirable. As your fitness

improves, you will notice your recovery score improves.

Press the RECOVERY button again to return to the main display and, if desired, press

START/STOP to resume exercising.

Computer Buttons:

UP To make upward adjustments to function data, to increase the level of resistance, or to

select user setting.

DOWN To make backward adjustments to function data, to decrease the level of resistance, or

to select user setting.

MODE Toconfirm function or data setting.

RECOVERY Toactivate the heart rate recovery function.

RESET Toclear and reset the computer.

START/STOP Tostart or stop exercising.

Operating Overview: (after the computer powers up)

USER MODE The computer is set up to store goal data you have entered. Any goals you set will

be stored and will become the default settings for all programs.

PROGRAMS Use the UP or DOWN buttons to select the training mode. There is 1 Manual

program, 6 preset profile programs, 3 Heart Rate Control programs (55%, 75%,

and 90%) and 1 Target Heart Rate program. If you select any of the Heart Rate

programs you will need to input your age.

RESISTANCE Use the UP or DOWN buttons to adjust the resistance level from Level 1 (easiest)

to Level 8 (more difficult). Use this button when exercising in the Manual

program, the 6 preset profile programs, and the User mode. The resistance level

is automatically adjusted according to your heart rate when exercising in the Heart

Rate programs.

EXERCISE DATA Use the UP or DOWN buttons to set up the exercise function data. When you set

the data for each function press the MODE button to confirm the settings.

General Operating information:

Getting started:

Press any button on the console or begin pedaling to turn on the computer. The computer will store

your user goal data. This will allow goals to be specified. They will remain the default goals for the

next exercise session. When the computer powers up the program bar will flash in the upper left

corner of the display. Use the UP or DOWN button to scroll through the programs. After selecting a

program, press MODE to confirm. Press MODE until you see theTIME display flash. This is the signal

that you can now begin to set goals if you desire. If you do not desire to set any goals simply press

START/STOP to begin exercising.

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