Schwinn Fitness 123 Manuel utilisateur

123/223

OWNERS MANUAL

Nautilus OM 123/223 08/17/2004 11:48 PM Page 1

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.

•Read and understand the Owner’s Manual and operation instructions prior

to use. If you do not have an Owner’s Manual, call 1-800-864-1270 to

obtain one.

•If you feel any unusual pain or tightness in your chest, shortness of breath

or dizziness, feel faint or have any discomfort while you exercise, STOP!

Consult your physician.

•Keep children and pets away.

OTHER IMPORTANT SAFEGUARDS

AND WARNINGS

•Do not exceed maximum user weight of 136 kg (300 lb.)

•It is the responsibility of the owner to ensure that all users of this equipment

are adequately informed of all precautions.

•Use this equipment only on a solid level surface. Cover the floor or carpet

beneath this equipment for protection.

•Read the Warning Label located on the computer console mast.

•Do not place fingers or any other objects into moving parts of the exercise

equipment.

•This equipment is designed for use by persons aged 13 years and older.

Teenagers should be supervised.

•Always wear athletic shoes for foot protection. Avoid wearing loose clothing

that may become entangled in the drive mechanism.

•Warn bystanders to keep a safe distance, especially from the moving pedals.

Do not allow anyone to touch the bike while it is in operation.

•This equipment is for home use only. Do not use in a commercial, institutional,

or rental setting.

•Care should be taken when mounting or dismounting the exercise bicycle.

•Do not operate in damp or wet conditions.

•Follow proper set-up and guidance as outlined in the Owner’s Manual and

Assembly Instructions. Only use the bike as outlined in usage instructions

of the Owner’s Manual.

•Prior to each use inspect the bike for loose, broken, or worn parts. Do not

use if found in this condition. The safety of the equipment can only be

ensured if it is regularly examined and maintained. (See Maintenance section of

the Owner’s Manual)

•Refer to the Maintenance section in the Owner’s Manual and disconnect

power supply before servicing the bike.

•Replace Warning Label if damaged, illegible, or removed.

•We recommend that a minimum distance of 1 meter (39 inches) surrounding

the bike is kept clear of all obstructions, including children, bystanders, and

pets. This is to ensure adequate clearance for easy access to the bike and

to avoid any possible contact with the moving pedals.

Nautilus OM 123/223 08/17/2004 11:48 PM Page 2

Nautilus OM 123/223 08/17/2004 11:48 PM Page 3

SCHWINN BIO-FIT™COMFORT SYSTEM

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.

Nautilus OM 123/223 08/17/2004 11:48 PM Page 4

FEATURES

Other features:

Schwinn Bio-Fit™handlebars adjust for a variety of

multiple comfortable hand positions (Offered on upright

models)

Schwinn Bio-Fit™wide seats offer stability, comfort, and

support

Schwinn Bio-Fit™pedals provide proper alignment for

efficient pedaling

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 (Offered on recumbent models)

Multi-program and feature-packed computer with 16

levels of resistance will keep you motivated and help

you achieve your fitness goals

Grip heart rate for monitoring your workouts

High-quality, chrome-plated seat tube looks good in

any room in the house

Oversized rear stabilizer tube for rock-solid steadiness

Drive train features a strong and durable 3 piece crank, super

quiet 6 groove drive belt and oversized, perimeter weighted,

9kg flywheel provide the ultimate in true “road” feel

Transport wheels give you the versatility to move your

workouts to the family room while watching the kids or

the den while enjoying your favorite tv program

Convenient storage for your favorite workout reading

materials (Offered on recumbent models)

Nautilus OM 123/223 08/17/2004 11:48 PM Page 5

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.

The Schwinn bike should enable you to shape and monitor your workouts to:

▲Increase your energy level

▲Increase cardiovascular and aerobic fitness

▲Increase 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 Schwinn bike is designed to be an efficient, easy and

fun way to achieve an enhanced level of fitness. You can 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!

Nautilus OM 123/223 08/17/2004 11:48 PM Page 6

TABLE OF CONTENTS

Operation........................................................................................... 9

How to use the Schwinn exercise bike........................ 9

How to use the Schwinn exercise bike computer ....... 11

Maintenance...................................................................................... 29

Moving your Schwinn exercise bike............................ 29

Leveling your Schwinn exercise bike .......................... 29

Maintenance ................................................................ 29

Fitness Guidelines…………………………………………………........ 30

Exercise and Health...................................................... 30

Your New Home Fitness Program................................ 30

Steps to Getting Started............................................... 31

Components of Fitness................................................. 32

Cardiovascular Fitness.................................................. 32

Muscular Strength......................................................... 32

Flexibility........................................................................ 33

Nutrition......................................................................... 34

Understand Caloric Balance......................................... 34

Eat a Variety of Foods................................................... 34

Drink Water.................................................................... 34

Eat More Often / Portions............................................. 34

Monitoring Your Intensity.............................................. 35

Training Zones.............................................................. 35

Beating the Dropout Odds........................................... 37

Suggested Readings.................................................... 38

Schwinn®Fitness Limited Warranty............................................... 39

Workout Log……………………………………………………………… 40

Nautilus OM 123/223 08/17/2004 11:48 PM Page 7

OPERATION

■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 Fig 2. the knee (Figs. 1 and 2).

2. If your leg is too straight or your foot cannot touch the

pedal, you will need to move the seat down on the

upright bike or forward on the recumbent bike. If your leg

is bent too much, you will need to move the seat up on

the upright bike or backward on the recumbent bike.

3. Adjust the upright seat height by first dismounting the

bike, then pulling out the adjustment knob on the seat

tube and releasing the locking pin (Fig. 3). 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 recumbent

seat, pull the seat knob up 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. (Fig.4)

4. The upright bike also features a combination fore / aft

and micro seat height adjustment slider. To move the seat

closer to, or away from the console, loosen the knob,

slide the seat forward or rearward to the desired position

and re-tighten (Fig. 5). Because of the unique angled

design of the slider it also functions as a micro seat

height adjustment. Using this feature in combination with

the pop-pin adjustment on the seat tube enables you to

fine tune the proper seat height for optimum comfort and

performance.

Fig. 1

Fig. 2

Fig. 3

Fig. 4

HOW TO USE THE SCHWINN EXERCISE BIKE

Nautilus OM 123/223 08/17/2004 11:48 PM Page 8

OPERATION

■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. Pedal straps can be left in place for

subsequent workouts.

■Handlebar Adjustment

The upright bike 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 (Fig. 7).

■Console Adjustment

The upright and recumbent bike both feature a console position

adjustment that enables you to position the console closer or

farther away from your body to make the console buttons

easier to reach, the LCD screen easier to view, and your body

position more comfortable so you don’t feel too cramped or

too stretched out while exercising. To adjust the console

position, loosen the knob, adjust the console to the desired

position and re-tighten (Fig. 8). Experiment by moving the seat

and console sliders closer together or farther apart to totally

customize the most comfortable exercise position possible.

■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 and with your hands

resting on the hand grips. Pedal at an easy pace, at a low

resistance level until you feel comfortable and secure. As

you feel more comfortable, experiment with the range of

resistance levels available via the console.

Fig. 5

Fig. 6

Fig. 7

Fig. 8

Nautilus OM 123/223 08/17/2004 11:49 PM Page 9

OPERATION

USING THE COMPUTER

Using the Computer

Your Schwinn bike is equipped with a versatile computer console which

includes:

•Quick Start

•1Manual program

•10 profile programs

•3Heart Rate Control programs

•2Custom user-defined programs

•Time Trial program

•Fitness Test

•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. Keep

this manual accessible for future reference, as you will want to experiment

with the various functions while you become familiar with the bike.

Computer Console Design

Before we discuss using the specific functions of the computer, let’s get

familiar with the display, the different features, and various buttons located

on the console.

Computer Features

Nautilus OM 123/223 08/17/2004 11:49 PM Page 10

Ce manuel convient aux modèles suivants

Table des matières

Autres manuels Schwinn vélo d'appartement

Schwinn

Schwinn IC Pro Manuel utilisateur

Schwinn

Schwinn 270 Recumbent Bike Manuel utilisateur

Schwinn

Schwinn Airdyne AD2 Manuel utilisateur

Schwinn

Schwinn 112212 Manuel utilisateur

Schwinn

Schwinn 120 Manuel utilisateur

Schwinn

Schwinn IC ELITE Manuel utilisateur

Schwinn

Schwinn Fitness 231 Manuel utilisateur

Schwinn

Schwinn NAUTILUS A10 Manuel utilisateur

Schwinn

Schwinn SR23 Manuel utilisateur

Schwinn

Schwinn NAUTILUS A10 Manuel utilisateur

Schwinn

Schwinn IC Elite Indoor Cycling Bike Manuel utilisateur

Schwinn

Schwinn Schwinn A.C. Classic Manuel utilisateur

Schwinn

Schwinn 140 Manuel utilisateur

Schwinn

Schwinn 130/230 Manuel utilisateur

Schwinn

Schwinn 130 Upright Bike Manuel utilisateur

Schwinn

Schwinn 230 Recumbent Bike 2013 model Manuel utilisateur

Schwinn

Schwinn 10 Series Bike Manuel utilisateur

Schwinn

Schwinn A.C. Performance Manuel utilisateur

Schwinn

Schwinn 270 Recumbent Bike Manuel utilisateur

Schwinn

Schwinn 130i Upright Bike Manuel utilisateur

Schwinn

Schwinn active 10 Series Manuel utilisateur

Schwinn

Schwinn 130 Upright Bike Manuel utilisateur

Schwinn

Schwinn 130/510U Manuel utilisateur

Schwinn

Schwinn 250 Manuel utilisateur

Manuels vélo d'appartement populaires d'autres marques

Weslo

Weslo Vector 302 Guide de démarrage rapide

TOORX

TOORX BRX85 Manuel utilisateur

Matrix

Matrix KranKcycle Manuel utilisateur

Matrix

Matrix IC3 Manuel utilisateur

Sunny Health & Fitness

Sunny Health & Fitness SF-B121021 Manuel utilisateur

Monark

Monark 827E Manuel utilisateur

Stamina

Stamina 1310 Manuel utilisateur

American Fitness

American Fitness SPR-BK1072A Manuel utilisateur

Cateye

Cateye CS-1000 (CYCLO SIMULATOR) Manuel utilisateur

BH FITNESS

BH FITNESS H9158H Manuel de l'opérateur

Body Sculpture

Body Sculpture BC-7220G Manuel utilisateur

Cateye

Cateye EC-2300 Manuel utilisateur

FYTTER

FYTTER RACER RC MSR Manuel utilisateur

Kikos

Kikos HM-9090M Manuel utilisateur

Pro-Form

Pro-Form 345 Zlx Bike Guide de l'utilisateur

Fuel Fitness

Fuel Fitness SU135-40 Manuel utilisateur

NordicTrack

NordicTrack Gxr 4.2 Bike Manuel utilisateur

Vision Fitness

Vision Fitness U70 Manuel utilisateur