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User manual Schwinn, model FITNESS 123

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34 OPERATION 122-123_ENGL OPERATION 24.06.2006 8:53 Uhr Seite 36 Enter Age: You 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: You will then be prompted in the alphanumeric display to enter your desired workout heart rate zone. Use the UP or DOWN buttons to scroll through: • H.R.C. 60% - 70% of maximum heart rate – General Fitness Zone – Fat Burning Exercise within this zone improves general fitness, begins to develop endurance, and contributes greatly to weight control and management by utilizing mostly fat Calories for energy. • H.R.C. 70% - 80% of maximum heart rate – Aerobic Workout Zone – Endurance Training Exercise within this zone increases overall fitness, improves cardiovascular efficiency and endurance. • H.R.C. 80% - 90% of maximum heart rate – Anaerobic Workout Zone – Performance Training Exercise within this zone maximizes fitness and athletic performance. ***We strongly recommend you consult with your physician before exercising in this zone. Each zone will flash 3 times followed by the heart beats per minute (BPM) associated with that zone. These will also flash 3 times. Select the appropriate zone by using the UP or DOWN buttons and then press ENTER to confirm your selection. Enter Time: You will then be prompted in the alphanumeric display to “ENTER TIME”. Select the desired Time by using the UP or DOWN buttons and then press ENTER to confirm your selection. Minimum Time you can enter is 12:00. Enter Weight: You will then be prompted in the alphanumeric display to “ENTRWEIGHT (lbs. or kgs.)”. Select the appropriate weight by using the UP or DOWN buttons and then press ENTER to confirm your selection. Start: You will then be prompted in the alphanumeric display to “PRESS START”. “H R C” will display confirming your selection. You can now begin exercising! Changing Levels: You can only increase or decrease the resistance level by pressing the UP or DOWN buttons when in the first interval column which is the “warm-up column”. This enables you to set your starting 35 122-123_ENGL 24.06.2006 8:53 Uhr Seite 37 warm-up level. A longer warm-up at lower resistance can burn more Calories than a shorter warm-up at higher resistance. After the program exits the first interval “warm up column” the UP or DOWN buttons become inoperative and the program automatically adjusts the resistance to bring you into your selected zone. The program is designed to slowly bring you up to your selected heart rate workout zone, hold you within that zone by reading your heart rate and adjusting the level of resistance to keep your workout within that zone, then at the end of the program slowly bring you down into a cool down zone by reducing the resistance level in the last two columns. As a precaution if your heart rate is above your selected heart rate zone and the resistance level is at the minimum level for 30 seconds, the message “SLOW DOWN” will appear in the alphanumeric display. If after one more minute, your heart rate is still above your selected heart rate zone, the message “STOP” will be displayed and the program will end To STOP or PAUSE the program: Press the START / PAUSE button to pause your workout. The display will show “PRESS RESULT OR PRESS START”. Then if you press the RESULTS button the computer will show your workout results and end the program, or if you press START / PAUSE the computer will resume the program where you left off. CONSULT YOUR PHYSICIAN FOR THE HEART RATE ZONE APPROPRIATE FOR YOU. ¦ Console Operation – “CUSTOM 01” and “CUSTOM 02” (User-defined) Select Program: Press any button to power up the console and “ENTER PROGRM” appears in the alphanumeric display. To access the Custom 01 and Custom 02 programs, scroll through the display by using the UP or DOWN buttons until you reach “CUSTOM PROGS” then press ENTER. “CUSTOM 01” will flash. Use the UP or DOWN buttons to alternate between the two programs. Press ENTER to confirm your selection. Enter Time: You will then be prompted in the alphanumeric display to “ENTER TIME”. Select the desired Time by using the UP or DOWN buttons and then press ENTER to confirm your selection. The default Time will be the last Time a user entered (previous workout). The minimum time you can enter is 2:00. Enter Weight: You will then be prompted in the alphanumeric display to “ENTRWEIGHT (lbs. or kgs.)”. Select the appropriate weight by using the UP or DOWN buttons and then press ENTER to confirm your selection. Start: You will then be prompted in the alphanumeric display to “PRESS START”. Depending on your choice when entering “CUSTOM PROGS”, “CUSTOM 01” or “CUSTOM 02” will display confirming your selection. You can now begin exercising, set up, or change your custom program. OPERATION 36 122-123_ENGL OPERATION 24.06.2006 8:53 Uhr Seite 38 To set up a custom program: You can set up your custom program profile in each inte...