User manual SCHWINN 418 P

[. . . ] ® 418p/428p 418p/428p OWNER'S MANUAL FEATURES AND BENEFITS On-Board Computer Displays time, speed, distance, RPMs, workload, calories/hour, calories, heart rate, level. Synchronized Arms For a total body workout Foot Platform Moves along with your natural foot motion. Heavy Duty Construction Institutional-quality construction stands up to the most intense workout environment Transport Wheels Built-in transport wheels allow a single individual to easily move and position the bike across any flat surface Frame Stabilizers Oversize frame stabilizers for added stability. Belt Drive For a smooth quiet ride Electromagnetic Braking Contact-free resistance braking provides fast, fluid adjustability and long-lasting, reliable performance. CONGRATULATIONS! TABLE OF CONTENTS Thank you for making the Schwinn 418/ 428p elliptical trainer a part of your exercise program. For many years to come, you will be able to rely on the quality of Schwinn's craftsmanship and durability. We have included some general fitness guidelines for your use and hope you will find the information valuable in assisting you in your pursuit of a healthy lifestyle. The 418/ 428p elliptical trainer will enable you to customize and monitor your workouts to: Operation . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 How to use the 418/ 428p elliptical trainer . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 How to use the 418 elliptical trainer computer . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7 How to use the 428p elliptical trainer computer. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11 Maintenance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16 Moving your 418/ 428p elliptical trainer . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16 Leveling your 418/ 428p elliptical trainer. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16 Maintenance. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16 Increase your energy level Increase cardiovascular and aerobic fitness Increase lower and upper body muscle strength Decrease your overall percentage of body fat Whether you are just getting started in an exercise program or are already physically fit, the 418/ 428p is designed to be an efficient, easy and enjoyable way to achieve an improved level of fitness. [. . . ] 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. Aerobic Exercise 2 to 3 times/week 8-12 reps 20-40 minutes 10 exercises 3 to 5 times/week 60-90% of "easy" feeling until fatigue 20-60 minutes any rhythmical activity Stretching 3 to 6 times/week max HR 10 minutes 10 stretches Flexibility 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. 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. 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 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. Body composition is an important component of health-related fitness. Good body composition results from aerobic activity, strength training and proper diet. Your everyday caloric balance will determine whether you will gain or lose weight from day-to-day. [. . . ] 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. PROCEDURES TIME PERIOD 418 Residential Environment: 30 years on frame. This warranty excludes wear items that need to be replaced due to normal wear and tear. THIS WARRANTY DOES NOT COVER 1. [. . . ]