User manual SCHWINN 428 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. [. . . ] While many of you will need to train with more mileage and at a greater intensity to race competitively, the important factor to remember for most people is that if they follow the ACSM guidelines of physical activity they will attain increased physical and health benefits at the lowest risk. Below is a table outlining the guidelines (Table 1. 1). 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. Intensity of exercise can be determined by two methods. The first is the familiar use of target heart rate. 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. [. . . ] Use of products in a manner or environment for which they were not designed. Burke, Ph. D. , is author of the Complete Home Fitness Handbook, published by Human Kinetics Publishers. It can be found at major book stores or you can order it by calling 1-800-747-4457. He also serves as Director of the Exercise Science Program at the University of Colorado at Colorado Springs. Suggested Readings: Burke, Edmund. [. . . ]