The Sd]winn ® bike should enable you to shape and monitor your workouts to: A increase your energy level A increase cardiovascular and aerobic fitness A increase 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-b

The 101/201 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 Ў Decrease your overall percentage of body fat Whether you are just getting started in an exercise program or are already in good shape, the 101/201 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

Select the LEVEL (1 – 16) using the UP and DOWN arrows, then press ENTER. Next, the TIME display will flash. If you wish to set a TIME goal, you can do so using the UP and DOWN arrows, or if you wish to set a DISTANCE or CALORIE goal, just continue to press the ENTER button. Next the WATTS display will flash. You can set the WATTS for the workout, or skip to PULSE by pressing ENTER. See more on WATTS under “Special Instructions” below. By setting a PULSE goal, a tone will sound once that Heart R

Or you may find that your numbers don’t change, but you are able to stay in Zone 3 and Zone 4 longer than you used to. Don’t get too attached to any specific number or target heart rate. If you train properly, you will notice numbers that used to be difficult have now become easier. You will also notice that if you are sick or over-tired, you may find that numbers that usually feel fairly easy are one day much harder, and it is a good sign to take a break. If you notice that numbers that are usu

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 obta

“FITNESS TEST” will display confirming your selection. You can now begin the Fitness Test. The program begins at level 1. The program will automatically adjust to bring you into a pre-determined “Test Zone” based upon an estimated maximum heart rate. Once you are in the “Test Zone” the resistance level will remain constant. The Time clock will begin to count down from 3:00. During the last 30 seconds, the console will record the average watts, and the average heart rate and generate a “Fitness S

(Fig.4) Fig. 3 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

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. Strength Training Aerobic Exercise Stretching Frequency 2 to 3 times/week 3 to 5 times/week Intensity 8-12 reps 60-90% of "easy" feeling until fatigue Stretch Time 20-40 minutes 20-60 minutes Type 10 exercises any rhythmical activity 3 to 6 times/week max HR 10 minutes 10 str

For example, you don’t have to stretch your neck simply by pulling on your head with your hand. You can also just rotate the neck slowly around and look side to side. 27 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 are a variety of schools of thought regarding which nutrition program, diet or eating plan is best. While we

And there is the comfort and safety factor. Who wants to walk or run outside when it is dark or is raining? Or try to ride a bike in the middle of heavy traffic? With your home exercise equipment, you can exercise in the comfort and security of your air- conditioned home. Privacy and cleanliness are also important. Now you can exercise without feeling rushed or that anyone is looking at you (which is great if you are embarrassed about carrying around a few extra pounds). No more sharing sweaty e