Instruction/ maintenance manual of the product 223 Schwinn
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123/223 O WNERS MANU AL ® Nautilus OM 123/223 08/17/2004 11:48 PM Page 1.
SAFEGU ARDS FITNESS SAFEGU ARDS AND WA R N INGS Before starting any exer cise program, consult with your physician or health professional. He or she can help establish the corr ect exercise frequency , intensity (target heart rate zone) and time appr opriate for your particular age and condition.
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SCHWINN BIO-FIT ™ COMFOR T S Y S TEM THE REVOLUTIONARY SCHWINN BIO-FIT ™ COMFORT SY STEM The unique and revolutionary Schwinn Bio-Fit ™ Comfort System is designed specifically to ensure that eac.
FEA TURES 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 , comfor.
CONGRA TULA TIONS! CONGRA TULA TIONS! 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.
T ABLE OF CONTENTS T ABLE OF CONTENTS Operation ........................................................................................... 9 How to use the Schwinn exercise bike........................ 9 How to use the Schwinn exercise bike computer .
OPERA TION ■ Seat adjustment Proper seat adjustment helps ensur e maximum exercise efficiency and comfort, while r educing the risk of injury . 1. Place one pedal in the forward position and center th e ball of your foot over the center of the pedal.
OPERA TION ■ 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, r each 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.
OPERA TION USING THE COMPUTER Using the Computer Y our Schwinn bike is equipped with a versatile computer console which includes: •Q uick Start •1 Manual program • 10 profile pr ograms •3 Hear.
OPERA TION ■ LCD Display The lar ge 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 pr eset information you may have input into the computer .
OPERA TION USING THE 113/213 COMPUTER ■ LCD Display Descriptions TIME Displays the workout TIME. The TIME will count down from the TIME you entered when beginning the pr ogram and shows the TIME r emaining for your workout. INTERV AL TIME Displays the INTERV AL TIME.
OPERA TION USING THE 113/213 COMPUTER ■ Auto Shut-Off (Sleep Mode) The console will automatically shut off in appr oximately 2 minutes without use or input.
OPERA TION 15 SOFTW ARE FEA TURES Quick Start: This is a “one-touch” way of starting the Manual Program. 1 Manual Pr ogram: Y ou manually adjust the resistance level during your workout to make the program easier or mor e challenging.
OPERA TION 2 Custom User -defined Pr ograms These programs enable you to set up, stor e into memory and then workout in 2 differ ent course profiles that you customize. Time T rial This program enables you to workout against a “pacer” to determine how long it takes you to cover a preset distance.
OPERA TION BMI (Body Mass Index) Measur ement BMI is a useful tool that shows the relationship between weight and height that is associated with body fat and health risk. The table below gives a general rating and BMI score: BMI Underweight Below 18.5 Normal 18.
OPERA TION The display will show “SCORE (Recovery Score)” . This will r emain on the display for 5 seconds, then you can press RESUL TS to view a summary of your workout and end the program you ar e working out in or press ST ART to resume working out wher e you left off.
OPERA TION CALORIES: showing T otal Calories WA TTS: showing Average W atts HEART RA TE: showing Average Heart Rate. Pressing the RESET button will bring you back to the “ENTER PROGRAM” mode. After 60 seconds the console will automatically return to the “ENTER PROGRAM” mode.
OPERA TION 20 DOWN button. Y ou will notice a slight lag in time while the electronic brake adjusts to your input, so make sure to allow for this and don’t over -compensate. E. Sleep Mode - The console will enter a “Sleep” mode and the system will turn off automatically if there is no input for appr oximately 2 minutes.
OPERA TION 21 CONSOLE OPERA TION ■ Console Operation – Quick Start QUICK ST AR T : Press QUICK ST ART to take you immediately to the Manual program. Resistance level will be Level 1. Time will start fr om 00:00 and count up. Changing Levels: Y ou can increase or decr ease the resistance level by pressing the UP or DOWN buttons at any time.
OPERA TION 22 PRESS ST ART”. Then if you press the RESUL TS button the computer will show your workout results and end the pr ogram, or if you press ST ART / P AUSE the computer will resume the program wher e you left of f.
OPERA TION 23 Enter Age: Y ou will then be prompted in the alphanumeric display to “ENTER AGE” . Select your Age by using the UP or DOWN buttons and then press ENTER to confirm your selection. Enter Heart Rate Zone: Y ou will then be prompted in the alphanumeric display to enter your desired workout heart rate zone.
OPERA TION 24 warm-up level. A longer warm-up at lower resistance can burn more Calories than a shorter warm-up at higher resistance. After the pr ogram exits the first interval “warm up column” the UP or DOWN buttons become inoperative and the program automatically adjusts the r esistance to bring you into your selected zone.
OPERA TION 25 T o set up a custom pr ogram: Y ou can set up your custom program profile i n each interval as you exercise. The flashing “bricks” indicate your position and interval location within the program. Use the UP or DOWN buttons to select your desired r esistance level as the program pr ogresses through each interval.
OPERA TION 26 END OF PROGRAM: The program ends when you complete your pr eset distance. T o STOP or P AUSE the pr ogram: Press the ST ART / P AUSE button to pause your workout.
OPERA TION 27 UP or DOWN buttons ST ART / P AUSE button RESUL TS button RECOVER Y button ■ Console Operation – “CALORIE GOAL” “CALORIE GOAL” enables you to select an amount of Calories you would like to burn and lets you choose a profile program to achieve that goal.
OPERA TION 28 your workout results and end the pr ogram, or if you press ST ART / P AUSE the computer will resume the pr ogram where you left of f. ■ Console Operation – “BMI” (Body Mass Index) BMI is a useful tool that shows the relationship between weight and height that is associated with body fat and health risk.
MAINTENANCE MAINTENANCE OF YOUR SCHWINN EXERCISE BIKE ■ Moving your Exercise Bike To move the recumbent bike, car efully but securely lift the r ear end of the bike and slowly steer the bike to the desired location (Fig A).
FITNESS GUIDE FITNESS GUIDELINES ■ Exercise and Health It is not a secret that lack of exer cise 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 pressur e and other life threatening illnesses.
FITNESS GUIDE STEPS TO GETTING ST ARTED Once you have made the commitment to start exercising at home, her e are some suggestions that may help you stay motivated. The first step is the most difficult. Any new habit is dif ficult to establish at first, but it can be done.
FITNESS GUIDE 32 COMPONENTS OF FITNESS 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 exer cise. However , we have lear ned that two other components of fitness ar e just as important.
FITNESS GUIDE We have learned through a variety of studies that those individuals who just train aerobically (without str ength training) do maintain their cardiovascular endurance over the years, but they generally lose lean muscle mass as they get older .
FITNESS GUIDE NUTRITION 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 ar e a variety of schools of thought regar ding which nutrition program, diet or eating plan is best.
FITNESS GUIDE MONITORING Y OUR INTENSITY When you are doing car diovascular workouts, it is important that you work at the appropriate intensities when you ar e first starting out. It is also important that you workout at a variety of intensities after you have built a fitness base.
FITNESS GUIDE shown the best way to do this is not to establish heart rate numbers based upon age, but rather based upon how you feel. The following chart will allow you to log your heart rate numbers based upon how you feel when working out.
FITNESS GUIDE BEA TING THE DROPOUT ODDS The Surgeon General’ s Report on Physical Activity and Health summarizes a few main points: 1. Regular physical activity offers substantial improvements in health and well-being for a majority of Americans. 2.
FITNESS GUIDE your workout so that you keep your interest high and your bor edom low . The bottom line is you must be creative and innovative to keep up your fitness program. With some imagination and planning, it is easy to do. Exercise is one of life’ s joys.
W ARRANT Y INFORMA TION 39 SCHWINN ® FITNESS INC . LIMITED W ARRANTY FOR EXERCISE PRODUCTS All Schwinn exercise products ar e warranted to the retail pur chaser to be free fr om defects in materials and workmanship. W arranty coverage valid to the original purchaser only and proof of purchase will be requir ed.
W ORK OUT L OG SCHWINN EXERCISE BIKE WORKOUT LOG Keeping a log of your workouts is a good way to track your progr ess toward your goals and is an excellent visual indicator of your increased level of physical fitness.
• 1886 Prairie W ay • Louisville , CO 80027 • 1.800.864.1270 • www .schwinnfitness.com © 2004 Nautilus, Inc.. Nautilus, the Nautilus logo and Bio-Fit ar e either registered trademarks or trademar ks of Nautilus, Inc.. Schwinn and the Schwinn Quality Seal ar e registered trademarks .
An important point after buying a device Schwinn 223 (or even before the purchase) is to read its user manual. We should do this for several simple reasons:
If you have not bought Schwinn 223 yet, this is a good time to familiarize yourself with the basic data on the product. First of all view first pages of the manual, you can find above. You should find there the most important technical data Schwinn 223 - thus you can check whether the hardware meets your expectations. When delving into next pages of the user manual, Schwinn 223 you will learn all the available features of the product, as well as information on its operation. The information that you get Schwinn 223 will certainly help you make a decision on the purchase.
If you already are a holder of Schwinn 223, but have not read the manual yet, you should do it for the reasons described above. You will learn then if you properly used the available features, and whether you have not made any mistakes, which can shorten the lifetime Schwinn 223.
However, one of the most important roles played by the user manual is to help in solving problems with Schwinn 223. Almost always you will find there Troubleshooting, which are the most frequently occurring failures and malfunctions of the device Schwinn 223 along with tips on how to solve them. Even if you fail to solve the problem, the manual will show you a further procedure – contact to the customer service center or the nearest service center
