Schwinn SRB-1500 Owner's manual

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Schwinn Fitness. 1886 Prairie

Wav. Louisville. CO 80027

O 2002 Schwinn Fitness

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SCIIWINNFITNESS.COM

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1.877.417.0519

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FEATURES

AND

BENEFTTS

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Sophisticated

Computer

Computer controlled

resistance.

12

preset pro'

grams

and one user defined

program

including

Heart Rate control

(HRO,

constant

Power

(WATT9,

Recovery

FitnessTest,

RPM, Calories, Distance

and Time

Battery Powered

Cornputer

4

"C"

cell hatteries

provide

up to

a

Vear

of

seivice

life. No cables or

wall outlets are

required

providing

more flexible

position'

ing of the

unit in a home setting.

Heavy Duty Construction

lnstitutionai

grade

steel construction

stands up

to the

most intense

workout environment

Low

Step Over Height

Provides easy entry and

exit from the

bike.

Wide

RideTM Pedals

Extra large foot

platform

with two

wav

adjustable

straps for a comfortable,

sure-footed

grip

for anv

foot size

Adjustable

Seat

Fast and easv seat adjustment

accommodates

riders of all

body sizes.

Transport Wheetrs

Built-in transport

wheels make for

quick

and

easy movement,

positioning

and

storage of the

bike.

GONGRATULATT('NS!

Thank

you

for

making the Schwinn SR8"1500 exercise bike 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 dura-

bility.

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

SRB-1500 exercise bike will enable

vou

to customize and

monitor

your

workouts to:

A Increase

your

enerEly level

A Increase cardiovascular and aerobic fitness

A Increase lower body muscle stren$th

V Decrease

your

overall

percentaEle

of body

fat

Whether

you

are

just

getting

started in an exercise

program

or

are

already

physically

fit,

the

sRB-1500 is

designed to be an effi-

cient, easy and enjoyable way to achieve an improved level of fit-

ness. You

can exercise

your

way

to a more fit and healthy body.

The on-board digital computer enables

you

to accurately

monitor

your progress

by tracking time, distance, speed, calories, RPMS,

calories

per

hour, load and heart rate.

This owner's Manual contains all the information

you

need to

operate and enjoy

your

SRB-'1500 exercise bike. Please read the

manual in its entirety before attempting

to exercise on the

SRB-1500. Let's

get

started.

FITNESS SAFEGUARDS

Before starting any exercise

program,

c0nsult with

y0ur physician

0r health

professional.

He 0r she can help

establish the exercise frequency, intensity

(target

heart rate zone)

and time appropriate

for

your

particular

age and conditi0n. lf

you

have any

pain

0r tightness in

your

chest, an irregular heartbeat, shortness 0f

breath, feel faint 0r have any discomfort while

you

exercise, ST0P! Consult

your physician

before continu'

Ing.

l,vARNTNG

Failure t0 f0llow any 0f these satuguards may result in injury 0r serious health

pr0blems.

.

D0 not

place

fingers 0r any other objects into moving

parts

0f the

exercise equipment.

.

Keep children and

pets

away from the bike.

A child's curiosity may result in injury

.

Do not

allow children to use the SRB-1500 bike.

The machine

is

designed

and

intended for

adults,

not

children.

.

Never turn

pedal

crank arms by hand. T0 avoid enhnglement and

possible

injury d0 not expose

hands 0r arms t0 the drive mechanism.

.

D0

not dismount the SR8.1500 bike until the

pedals

are at a complete SToP

.

Warn

bvstanders t0

keep

a safe dishnce.

Do not

allow an\/one to touch the bike while it is in operation

TABLE OF

C('NTENTS

Operation....-..

....................6

How

to use the sRB-'1500

exercise bike.................................................6

How to use the

sRB-1500 exercise

bike computer........................7-15

Maintenance.

..............16

..............1 6

Moving

your

SRB-'1 500 exercise

bike...............................

A balanced

workout................

............22

warm up

...................22

Aerobic/strength

exercise ......

................................-...22

cool down......

....-.-...23

How to determine

your

maximum heart

rate...................................23

Target

heart rate training

zones ...............

................23

Beating

the dropout odds:

Jump start

your

fitness

program

.......24

summarv of surgeon

ceneral's

Report on

physical

activity

and health

.............24

Make exercise

a habit.............

............-..25

lt's

never too late

for fitness

...........26

Suggested

readings

........-.................26

Schwinn

Fitness

Limited Warranty .............................-27

H('vl' T('

USE THE

SRB.1sOO

EXERCISE

BII(E

IltG-l

I

Seat adjustment

Proper

seat

adjustment helps

ensure

maximum

exercise efficiency

and comfort,

while reducing

the

risk of injurV.

1. Place

one

pedal

in

the forward

position

and

center the

ball of

Vour

foot

over the

center of

the

pedal.

Your

leg should

be slightlv

bent at

the

knee

(Fig.'1

).

2. lf

your

leg is

too straight

or

Vour

foot

cannot

touch

the

pedal,

you

will need

to move the

seat forward.

lf

your

leg is bent

too much,

you

will need to

move the

seat backward.

3. Adjust the

seat by

pulling

up the seat

lever

located

on the

rider's lower

right-hand-side

of

the

seat. slide

the seat forward

or backwords

as required

to achieve

the correct

position.

Push

down firmlV

on the seat lever

to lock

the

slider

position.

I 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,

reach

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.

Pull

down on the

strap until it

snaps into

place

(Fig

2.).

Repeat for

the other foot.

Keep

your

knees

and toes facing forward

to ensure maxi-

mum

pedaling

efficiency.

Pedal straps

can be

left

in

place

for

subsequent

workouts.

I

Lower body

workout

Once

you

are in

position

and

sitting comfort-

ably, slowly

begin

pedaling

with

vour

hands

resting

on the

handgrips.

Pedal at an

easy

pace

with

low resistance

until

you

feel secure

and

comfortable.

Then

try experimenting

with

the

range

of

resistance

levels

and

the varietv of

programs

available with

the computer

console.

USING THE SRB.'-sOO G('MPUTER

I

Using the SRe1s(X) Computer

Your schwinn@ sRB-1500 recumbent bike

is

equipped

with a

versatile computer console.

This console

provides you

with

important information about

your

workout

as

well

as con-

trols the

resistance levels. The following section will describe

how

to

utilize the many functions

provided

by this computer.

Keep this manual accessible for

future reference,

Vou

will

want to experiment

with

the

various functions while

vou

become

familiar with the SRB-1500 recumbent

I Computer Console DesiEln

Before we

discuss using

the

specific

function of the computer lets

get

familiar

with

the

displav and various buttons located on the console.

I LCD Display

The

SRB-1500 console

is shipped with a

protective

plastic

film covering the computer

displav. Be sure to carefully remove this

prior

to

your

first use.

The large LcD

(Liquid

crvstal Display) screen

located in

the

center ofthe sRB-1500 con-

sole is

your

information

center.

This

display

is dividecl into sections that

provide

infor-

mation about

Vour

workout and any

preset

information

you

may have input

into

the

computer. The display

provides

a large main window that

indicates the workout mode,

resistance level

and

whether a

program

is running or stopped. Note that the

resistance

level is shown in two ways. There are numbers indicating the

resistance levels from 1

(lowest)

to'16

(highest).

The numbers are

shown

with

odd

numbers on the left side of

the screen

and

even

numbers on the right side. As

you

increase or decrease

resistance

you

will see the number incrementally appear or disappear.

The resistance is also shown

via the

"brick

road", this is a stack of black squares that

will indicate the relative resis-

tance

level.

As

more resistance is added more bricks will become black in direct relation

to the resistance number reflected on the display.

The

lower

portion

of the

LCD

display

provides

workout routine details. This

portion

is

divided

into five

separate

cells that

provide

different information. Let's discuss the

infor-

mation

provided

by each of these cells starting with the first cell on the

left-hand-side.

This cell orovides both

RPM

(Revolutions

Per Minute

-

of the cranks) as well as

vour

rela-

tive speed. The computer will scroll back and forth between RPM and SPEED

while

you

are working out. The second cell

(to

the right of

RPM,/SPEED)

provides

the workoutTlME

and

will

either count

down

or

count up the time of

Vour

workout depending on the

mode being usecl. To the right of the TIME cell is the wAfi/cALoRlEs

cell. This cell

pro-

vides

the approximate

wattage

(workload)

for a

given

resistance level as well as the

approximate amount of calories burned. We will discuss these functions

in

greater

detail later in this manual. To the right of the wATT/cALoRlEs cell

is

the

PULSE cell.

The PULSE cell will displav

your pulse

rate

while

riding

(both

of

your

hands must be in

contact with the

grip

heart rate sensors located on the handlebars for this

function

to

work). Your

pulse

rate

can be utilized to enhance

your

training

in manv ways, we will

discuss

these wavs later in this manual.

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USING

THE

SRB.'-sOO

C('MPUTER

I Buttons

There

are

six buttons

located

direcflv on

the front

of the

SRB-'1500

Console,

thev are,

ST/STOP

(Start/Stop),

RESET,

ENTER, UP,

DOWN

& RECOVERY.

Let's

discuss

the basic

function

of each of

these

buttons.

sT/sToP

is the START

and

sTop button

that

you

will

use to

begin, end

or

pause

a

pro-

gram.

RESET

can be

used to simply

reset

a

pro-

gram,

or it can

be

pushed

for 2 seconds

or more

to do a full

reset of

the computer.

A full reset

will

clear certain

user

information

that

you

may

have input

into

tne

computer.

ENTER

is used

to select

a

function

and accept

information

that

you

have

programmed

into

the computer.

The UP

and the DOWN

buttons

are

used to

scroll up through

program

modes,

to

increase

or decrease

resistance

ancl to

select

user

provided

information

during

programming.

The

RECOVERY

button

is located

separatelv

from

the other

but-

tons and

provides

access to

a fitness

test that will

allow

you

to

gauge your

general

fitness

level

and track

your

improve-

ments

over time

(based

on

your

bodies ability

to recoverv

from

phVsical

exertion).

I Program

Profiles

You

will

notice

'12

different

program

profiles

listed

on the

front

of the

sRB-1500

console.

Each of

the

profile

pl

through

P12 represents

a different

workout

routine

that is

prepro-

grammed

into the

computer.

you

mav

find these

profiles

helpful

in

deciding

which

preprogrammed

profile you

would

like

to use. You

will

access these

profiles

through

the

pRo-

CRAM

mode in

the computer,

not

bV

pushing

on the

profile

pictures

provided

on

the front

of the console

I Program

Modes

Your

SRB-1500

computer

provides

four

basic workout

modes,

MANUAL,

PROCRAM,

USER and TARCET

H.R..

Each mode

Dro.

vides

many options

for

customizing

your

workout.

The

manV

options

provided

will

become

more familiar

and

useful to

Vou

as

you

spend

time

eletting

to know

your

new

schwinn@

sRB-

1500

recumbent.

Below we will

discuss

how to

access and

use

each

of these

modes

and the various

sub routines

thev

con-

tain. In

order to

make this learning

process

as

simple as

possi-

ble we will

alwavs

start our discussion

from

the

,,start-uo"

screen

on

your

computer.

This is

the screen

that

you

first

see

wnen

you your

computer

powers

up.

you

can

simply

push

any of

the buttons

to

power

up the computer

or

get

on the

bike

and start

pedaling.

tf

at anv

time

you

want

to return

to

the start-up

screen,

simply

push

the RESET

button

and hold

it

for

at least 2

seconds,

this will

perform

a full

reset and

return

you

to the start-up

screen.

USING

THE SRB-'-sOO C(,MPUTER

I Mode:

Function:

Manual mode

provides

a

very simple way of controlling the resistance.

For a simple

workout routine,

with only the resistance level to adjust,

this is the

program

to use.

How to use this mode:

1. From the start-up screen

push

the uP button one time so the

MANUAL mode is flashing

2. Push ENTER once to

select the MANUAL mode.

3. Push the uP button to select the

resistance level from 1

(easiest)

to

16

(hardest).

4. Push the ST/STOP button

to begin the

program.

You

will notice that the flashing

6

icon in the upper left-hand corner of the

LCD

display

will disappear. This indicates

(l

that the

program

is running.

5. You may adjust the resistance

level bV using the UP or DOWN buttons

at any time

during the

workout.

6. You may

pause

the workout bv

pushing

the sT/sToP once. Restart the

program

from

where

Vou

left off by

pushing

the ST/STOP again.

r Mode:

ItrNm

*

rrfiIr

sub-routine

Function:

This mode will allow the user to

program

a specific

workout time while riding

in the

Manual mode. The computer

will

count

down the workout time until

the

clock

reaches

zero. When the clock reaches

zero an alarm will sound to notify

you

that

you

have

reached the desired time limit.

How to use this

mode:

1. From

the

start-up screen

push

the UP button one

time so the MANUAL mode

is flash-

ing

2. Push ENTER once to select

the MANUAL mode.

3- Push the uP button to select the resistance

level from 1

(easiest)

to

16

(hardest).

4. Push ENTER once to select

TIME sub-routine

(TIME

will flash).

5.

Push

the

uP button to select the length of time

for the work out.

6. Push the ST/STOP button to begin the

program.

You will notice that the

flashing

rl

icon

in

the

upper left-hand corner of the LCD display

will

disappear.

This indicates

(l

that the

program

is running.

7. You mav adjust the resistance level by using the UP or

DOWN

buttons

at any time

during the workout

8.

You

mav

pause

the workout by

pushing

the sT/sToP once. Restart the

program

from

where

you

left off bV

pushing

the ST/STOP again.

9

ffi

USTNG THE SRB.'.sOO

C('MPUTER

rMode:

tmlm

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fiIlflfilf,]

sub-routine

Function:

This mode will

allow the user to

program

a specific workout distance while rid-

ing in

the Manual mode. The

computer will count down

the miles until the

user-defined

distance is reached. The

computer will sound an alarm

to notifv

you

that

you

have reached

your goal.

How

to use this mode:

1. From

the start-up screen

push

the UP button one time so

the

MANUAL

mode

is flashing

2. Push ENTER

once to select

the

MANUAL

mode.

3. Push the

UP button to select the resistance level

from't

(easiest)

to'16

(hardest).

4. Push ENTER twice to

select DISTANCE sub-routine

(D|STANCE

will ftash).

5. Push

the UP button to select

the

DISTANCE

(

in .01 mile increments) for

the work out.

6. Push the ST/STOP button

to begin the

program.

You will notice that

m

the flashing icon in

the upper left-hancl corner of

the

LCD

displav wiil dis- rl

appear. This indicates that

the

program

is running.

7. You may

adjust the resistance level by using

the UP or DOWN buttons

at anv

time during the workout

8. You may

pause

the workout by

pushing

the ST/STOP once. Restart

the

pro-

gram

from where

you

left off by

pushing

the

ST./STOP again.

rMode:

tmm

*

rtfiTrilffi

sub.routine

Function:

This

mode will allow

the user to

program

a specific calorie

target while riding

in the

Manual mode. When

the user-defined calorie target is reached

the com-

puter

will

sound an alarm to notify

you

that

Vou

have reached

your goal.

The

computer uses

preprogrammed

software to calculate the

estimated calorie

burn rate for

your

workout. This is

dependent on many factors such

as

resis-

tance level and

pedal

RPM.

How

to use this mode:

1. From the start-up

screen

push

the UP button

one time so the MANUAL

mode

is flashing

2. Push ENTER

once to select the MANUAL mode.

3. Push the

UP button to select the resistance level from

'l

(easiest)

to 16

(hardest).

4. Push ENTER

three times to select CALORtES sub-routine

(CALOR|ES

wiil ftash).

5. Push the UP button

to select the CALORIE target for the work

out.

USING THE SRB.'.sOO

G('MPUTER

6. Push the

sT/sToP button to begin the

program.

You

will notice that the

flashing icon in the upper left-hand

corner of the LCD display

will disappear.

This indicates that the

program

is running.

7. You

mav

adjust

the resistance level

by using the uP or

DowN buttons at any

time during the workout

8. You may

pause

the workout by

pushing

the sT/sToP once.

Restart the

pro-

gram

from where

you

left off by

pushing

the ST/STOP

again.

rMode:

ffmlm

*

Um

sub-routine

Function:

This mode will allow the

user to

program

a specific

constant WATT

(wattage)

target

while riding in the Manual

mode. A WATT is a measure

of workload simi-

lar

to

horsepower

(in

fact'l

horsepower is equal to

746 wATTs). This

program

will allow the user to determine

a constant

WATT load for the workout.

The

computer

will

slowly

adjust the resistance

level automatically to achieve

the

desired

Wattage load. lf

pedal

RPM slows down the computer

will increase

the

resistance level to

maintain the target wattage.

lf

pedal

RPM increases

the

computer

will decrease the resistance to

maintain the target

wattage. This

program

is a very

powerful

training

tool that will assure the

user maintains the

desired workout intensitv

throughout the entire duration.

lf for some

reason

the computer

cannot reduce the

resistance level sufficiently

to bring the users

WATT level down to the

preset

amount an alarm

will

sound

indicating an

"over

Wattage situation".

lf the user does not slow

their

pedal

RPM sufficiently

enough to

reach the target WATT

mount after 3 minutes the computer

will

shut off.

How to use this

mode:

'1.

From the start-up screen

push

the uP button one time

so the MANUAL

mode is flashing

2. Push

ENTER

once

to select the MANUAL

mode.

3. Push ENTER four more times

to select WATT sub-routine

(WATT

will flash).

4. Push the uP button

to select the WATT target

for the work out

(adjusted

in 5

WATT increments).

5. Push the sT/sToP

button to begin the

program.

You will notice that

tne

f7,l

flashing icon in the upper left-hand corner

of the LcD display

will disappear.

fll

This indicates that the

program

is running.

6.

Resistance levels for the workout are

controlled by the computer

and will

adjust automaticallV.

7. You

may adjust the constant WATT target during

the workout by

pushing

the STlsToP

button once to

pause

the

program,

then

push

the UP

or DOWN

buttons to

select the new target WATT value. Push

the sT/sToP button again

to restart the routine.

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USTNG THE SRB-'-sOO

C()MPUTER

rMode:

tfimm

*

IlllT[l

sub-routine

Function:

This

mode will allow the user to

program

a

specific

pulse

target while riding in

the Manual mode. When

the user-defined

pulse

target is reached

the comput-

er will sound an alarm to notify

you

that

you

have

reached

your goal.

In this

program

the computer will not make adjustments

to

the resistance

level to

effect

your

heart rate, it will

onlv

notify

you

that

your preset

heart rate value

has been reached.

How

to use this mode:

'1.

From the start-up screen

push

the UP button one time so the MANUAL

mode is flashing

2. Push ENTER

once to select the MANUAL mode.

3. Push the UP button to

select the

resistance

level from 1

(easiest)

to 16

(hardest).

4. Push ENTER five times to select PULSE sub-routine

(PULSE

will flash).

5. Push

the UP button to select the

pulse

target for the work out.

6. Push the

ST/STOP button to begin the

program.

You will notice that ffie

m

flashing icon in the upper left-hand corner

of the LCD displav will disappear.

fI

This indicates

that the

program

is running.

7. You may actjust the resistance level

by using the UP or DOWN buttons at any

time during the workout

8. You may

pause

the workout by

pushing

the ST/STOP once. Restart the

pro-

gram

from where

you

left

off by

pushing

the sT/sToP again.

9. In order for the computer to accurately display

your pulse

rate

please

make

sure

your

hands remain in

contact

with

the

grip

heart rate sensors located on

both sides of the handlebar. You must be holding

both

for

the system to dis-

play your

heart rate.

I Mode:

Function:

This

mode will allow the user to select one of the 12

preprogrammed profile

stored in

the computer. You may reference the

program

number and

profile

printed

on the front of the computer. Each

program provides

a different

workout

routine that is fully automatic and controlled by the

computer.

The

user can increase the level

of the

resistance

if desired, these adjustments will

effect the entire

profile

therefore raising the resistance

throughout the entire

workout

routine. As the routine

progresses

a flashing column

of bricks on the

display will note

the

rider's location within

the

profile.

When the end of the

brick road is reached the routine will continue from the beginning.

USING

THE SRB-'-sOO C('MPUTER

How

to use

this mode:

1. From the start-up screen

push

the UP

button two times so the PRoCRAM

mode is flashing

2. Push ENTER once to select the PROCRAM

mode.

3. Push the uP button to select the

PRooRAM number P1

-

P12

4. Push the ST/STOP button to begin the

program.

You will notice that the

fttt

flashing icon in the upper left-hand corner of

the LcD display will disappear.

fI

This indicates that the

program

is running.

5.

You mav

adjust

the resistance level by using the UP or DOWN buttons at anv

time during the workout. This adjustment

will

effect the entire

profile

not

just

the current setting.

6.

You may

pause

the

workout bV

pushing

the ST/STOP once. Restart the

pro-

gram

from where

you

left off by

pushing

the ST/SToP again.

I Mode:

Function:

This mode will allow the user to create one's

own

program

profile.

This user

created

program

will remain in the memory until the nextfull

reset is

per-

formed

(RESET

oushed and held for 2 seconds or

more). This mode allows for

great

creativity in designing one's unique

workout routines.

How

to use this

mode:

1. From the start-uo screen oush the UP button three times so

the usER mode

is flashing

2. Push ENTER once to select the USER mode.

3. Push the uP button to select the resistance

level for the first segment

(col-

umn).

lf

Vou

wish to

reduce the level

push

the DOWN button. Once the desired

resistance for the first segment of the brick road

is

determined

press

ENTER.

4. Push the UP button to set the resistance

level for the second segment in

the brick

road

using

the same

process

listed above. Repeat this

process

until

all 16 columns of the brick road have been

programmed.

5. Push the sT/sToP button to begin the

program.

You will notice that the

fi,t

flashing icon in

the upper

left-hancl corner of the LcD display

will

disappear. tl

This inclicates that the

program

is running.

6. You may adjustthe

resistance level by using the uP or DOWN buttons at any

time during

the workout, This adjustment will effect only the column of

the

profile

currentlv in use.

7.

You mav

pause

the workout bV

pushing

the ST/STOP once. Restart the

pro-

gram

from where

Vou

left off by

pushing

the ST/STOP again.

USING THE SRB.1sOO C('MPUTER

rMode:

Iffirilfli[l

Function:

This mode will allow the user to

preset

a target workout heart rate. The com-

puter

will

provide

a

warm

up

period

and then slowly

increase

the

resistance

one level every 30 seconds until the target heart rate is achieved. The com'

puter

will make fine adjustments to the resistance to hold

your

heart rate in

the target

zone.

Changes

in

your

heart rate will

effect

resistance level. There

are several ways to

preset your

target heart rate. The computer will ask

you

your

age and determine

your

theoretical maximum heart rate based on age.

The computer will

provide

Vou

with four

heat rate controlled options. The

three are

percentages

of

Vour

theoretical maximum heart rate $5%,75% or

90%). The forth option is T.H.R.

(Target

Heart Rate) which will allow the user to

enter the exact

heart rate

target desired.

How

to use this

mode:

1. From the start-up screen

push

the uP button fourtimes so theTARCET H.R.

mode is flashing

2. Push ENTER once to select the

TARCET H.R. mode.

3. Push the uP button to select

Vour

age

4. Push ENTER to

program your

age.

5. Push the uP button to select from the four TARCET H.R. options $5%,75%,

90% or T.H.R.). You will notice that the value for each of the 55%, 75V" & 90%

options

is

displayed

in

the

Pulse

cell of the

LCD

screen.

6. lf

you

have chosen one of the

percentage

heart rate amounts,

push

a

sT/sToP to begin the

program.

. You will notice that the flashing icon in the

fl

upper left-hand corner of the LCD display will disappear- This indicates that

the

program

is running.

7. lf

you

chose the T.H.R. option

push

ENTER.

8.

Push the UP and D0WN button to

select

your

target

heart rate value.

9. Push the ST/STOP button to begin the

program.

You will notice that the

m

flashing icon in the upper

left-hand

corner of the LcD clisplay will disappear.

fl

This indicates that the

program

is running.

'10.

You may

paus€

the workout by

pushing

the ST/STOP once. Restart the

pro-

gram

from where

you

left

off by

pushing

the ST/STOP again.

USING THE SRB.AsOO C('MPUTER

I Mode:

Function:

The recoverv mode is a fitness test that will

provide

an indication of

your

rela-

tive fitness based on

your

body's ability

to recover from exercise.

This is

only

a reference and not a

medical

exam.

After completing

your

workout routine

but before

Vour

warm down,

press

the RECOVERY button

on the console to

begin

Vour

60-second fitness test.

During the test, stop exercising but

contin-

ue to hold the

grip

heart rate sensors in

your

hand. Try to

relax and allow

your

bodv to

recover from

your

workout. During the test

the computer will display

a 60-second count down clock.

During

the

60 seconds the computer

will mon-

itor

your

heart rate recoverv and

issue a result at the end of the

test. The

results range

on

a scale from F6

(lowest

level of

fitness) to F'l

(Highest

level of

fitness). use this test as a tool to

gauge your

improvements over time.

There

is little value in

performing

this

test on a daily basis as improvements

in

your

fitness take time.

lt is

generally

not necessary to use

this test more than 2

times

a

month. People in the F6-F3

fitness level can often make rapid

improvements in their

general

fitness level. People in the F2-F1 category

will

not likely see rapid

improvements in their score due to their

generally

high

level

of initial

fitness.

How to use this mode:

1. After completion of

Vour

exercise routine

push

RECOVERY

to begin the fit-

ness test.

2. Remain seated and

holding both

grip

heart rate sensors

located on the han-

dlebar.

3. During the 60-second test

remain

as

calm and relaxed as

possible

allowing

your

body to recover

from the

physical

activity.

4. At the end of 60-seconds

the test result will display on

the screen, scores

range from F6

(lowest

fitness

level)

to

F1 thighest). Note

your

score

for future

comparison.

Now that

vou

are more

familiar with the many functions of

your

sRB-1500

recumbent bike

its time start achieving

your

fitness

goals!

The next section

provides

some useful information that

will help develop a workout

routine

focused on

your

specific

goals.

I

ll

I

ni

=+

iffi

iil

t4

MAINTENANCE

('F

Y(,UR SRB-'.sOO

I Moving

your

SRB1500

exercise bike

To move the

SRB-1500 bike, carefully lift the rear

end of

the bike and steer the bike

to the desired location. Be

gentle

while moving

the unit as anv sharp impact

directly or indirectly to

the computer can affect com-

puter

operation.

(Fig.

3)

I Leveling

your

SR&ISOO

See assembly instructions for instructions

on leveling

the bike.

I Maintenance

Use a damp cloth to wipe

your

SRB-1500 bike and

com-

outer free of sweat.

IMPORTANT:

To avoid damaging the finish

on

Vour

SRB-1500 bike

and computer, never use a

petroleum-

based solvent when cleaning. Avoid

getting

excessive

moisture on the computer.

IEE

{t

Mffi

$tE

t=.,-:-WT**r.=-,

;

GENERAL FITNESS AND EXERCISE

Edmund R. Burke, Ph.D.

I GettinEl the Most Out of Your Home Fitness

Proglam

The three main reasons for the increased

popularitv

of home fitness

gyms

and exercise are convenience, convenience and convenience.

For anv fitness

program

to be successful, it must be done on a regular, sustained basis. With

equipment in

Vour

home,

you

can

roll out of

bed,

put

on a

pair

of sweats, and

start working out while the coffee is brewing.

For

manv. home workouts are easier to

fit into

their

hectic schedules.

No

getting

in the car and having to

go

to the health club. No standing in

line

to use the stair climber. Then there

is

the comfort and safety

factor.

Who wants to run outdoors during a raging blizzard. Or, who wants to ride

a bike

on busy city streets during

rush hour in

the

heat of summer. lt's

much more comfortable to hop on

Vour

Schwinn home fitness equipment

and exercise

in

the comfort and security

of

Vour

air-conditioned

room.

Privacv

and cleanliness are also important. Many feel intimidated

in

a

gym,

especiallv if

they

are

carrving

around a few extra

pouncls.

At home

you

can

exercise without feeling as if

you

are being rushed or that anyone

is

looking

at

you.

No more lying down on a sweatv bench or

wondering if

you'll

catch

athlete's foot in the shower.

Flexibility

of time

may

be the biggest

advantage. Work schedules varv for

many

people

who work flex shifts or have a family that has different schedules.

Parents

with children soon discover that exercising

at home

turns

out to be

the onlv viable alternative if they want to stav fit. But

parents

and busy workers

mav not

be the onlV ones

who

benefit

from

exercising at

home.

I The

Stanford

Home Exercise

Study

Recentlv, researchers at Stanford University School of Medicine, conducted

a

year

long study of over 350

individuals

to examine

the

effectiveness

and

compliance of a

group

of supervisecl home exercisers versus a

group

of indi-

viduals

who reported for a

group

session at the universitv.

The subject

popu-

lation included middle

aged

men

and

women and included fit individuals as well

as individuals who

were overweight and smoked.

Individuals in both the high intensity

(three

o-minute sessions

per

week on

the treadmill

at a

73

to 88

percent

of

max heart rate) and low intensity

group

(five

3o-minute sessions at 60-7'l

percent

of max heart rate) reported significantly

greater

adherence than those

in

the universitv

group

based

program.

ManV at the beginning of the study thought that the universitv based

group

would have

a

greater

compliance rate than the home based

group,

because of the camaraderie of the

group

and the instruction

given

bV the

instructors. But the study found the opposite to be true. The

group program

was

just

too

inconvenient

over the 12 month

period

for

the subjects

to

justify

the benefits.

But the

good

news was

that all three

groups

showed fitness improve-

ments.

With the individuals in the low intensity

group

achieving similar results

as the high intensity

group.

cood news for

those of

Vou

just

starting out in a

moderate

exercise

program.

Perhaps most importantly, research has also shown that it's never too

late

to start exercising . . .and experiencing the benefits. Studies conducted

at Tufts University, for instance, show that even

people

in their 90's can

significantlv increase their strength

as a

result

of

following

a

moderate,

strength training

program.

Exercise is one of life's

jovs.

lt

energizes-it

gives

Vou

a sense of well-being

ancl

accomplishment

and

it

keeps

Vou

healthy and fit. There is

great pleasure

in being able to set

goals,

accept

your

own challenges and

push

Vourself

to a

tretter life

of health and fitness.

,

STEPS

T(' GETTTNG STARTED

Once

Vou

have

made the commitment to

get

started in a home

fitness

program,

here are some suggestions

that

you

mav

want consider to help

you

get

off on the right

foot and stay motivated.

Realize that any

new habit is

difficult to establish

at first, but

it

can

be done. Follow these

steps and

you'll

be on

Vour

way to establishing

and using

your

home fitness center

for

improved health and

fitness. Enjoy the

journey!

.

Cet a

physical

exam.

lf

Vou

have been inactiveforseveral

Vears

or new

to an exercise

program,

be sure to consult

with

your

family

phvsician.

Especiallv

if

Vou're

over 35,

have health

problems

or

have a history of

heart disease

in

your

family.

.

BeEin

planning

for

your

home fitness center.

Set aside a

portion

or a room

in

your

house or apartment that

is exclusivelv for fitness,

and make sure

that it is as comfortable

as

possible

so

Vou'll

enjov using it. lf

Vou

like music

or like to

look outside while exercising,

mal(e sure these

things are accessi-

ble. Do not

force

yourself

to exercise

in a

part

of the house that

isn't com-

fortable,

vou

will not feel

motivated to exercise.

.

Do

you

need a companion?

lf

you prefer

to exercise

with someone, find a

friend to train

with who lives nearbv.

Encouraging

Vour

spouse

or children

to exercise

with

you

is an excellent

way to stav

motivated and

promote

fam"

ily unity.

.

Make

fitness a

part

of

your

daily

lifestyle.

Include it

in

your

dailv

planner

just

as

Vou

would anv other appointment.

Keep the

appointment;

you'll

be

glad you

did.

.

Use affirmations.

Affirmations

will help

you program your

subconscious

to

accept new beliefs.

TheV should be

positive

statements.

"l

am

living a

healthier

lifestvle by exercising several

times

per

weel(

at

home." Repeat

vour

affirmations several

times

per

week.

I Home

Fitness Planning! Worksheet

Target date to begin

exercise

program

Times of dav

I

can

exercise:

Time #1

Time #2

Time #3

DaVs of the

week that are

good

for me to workout:

Day

#1

Dav

#2

Day #3

Activities I would

like

to

experiment with

Activitv #1

Activity #2

Activity #3

Exercise

goals

I

wish to accomplish:

00al

#1

coal

tr

lh-l

ffir

ffi

Coal #3

Individuals who will support me

Person #1

In my exercrse

program:

Person

Person #3

Individuals who

can

workout with me:

Person

#'l

Person

Person #3

over the

last 25

vears.

ever since the introduction of Dr. Kenneth cooper's

book, Aerobics, many individuals have focused on

walking, running, cvcling,

swimming, and other types of aerobic

activity as their onlV means of exercise.

unfortunatelv, this has led to many of these same

people

neglecting other

kev

components of

fitness; such as strength training, flexibility and body

composition. Many of us lack the strength to carrv

a full back of

groceries,

or

the flexibilitv

to

pick

up our

shoes without bending at the knees. In addition,

as we have aged, we have replaced muscle tissue

with fat tissue.

Continued work bV Dr. Cooper at the Institute of Aerobics Research,

is

showing that in addition to the need to stress our

cardiovascular system, that

more

attention

needs to be

placed

on building stronger muscles and increasing

jointflexibility.

Theyaretalkingaboutthebenefitsofbalancedfitness:regular

phvsical

activitv that

includes

strength

training and flexibilitv

(stretching)

in

addition to aerobic conditioning.

For manV

years,

"fitness"

has been solely a measure of cardiovascular

(aerobic)

endurance. And, while aerobic fitness

is

the cornerstone

for health

and

quality

of

life,

there are

two other components that are nearly as impor-

tant. When developing

your

home fitness

program

it is onlV appropriate that

you

develop all three components in orderto achieve balanced fitness, and

thus optimal health and

quality

of

life. The

three

components are:

-

Muscle strength

-

Cardiovascular fitness

-

Flexibilitv

I Balance Fitness

Many

people

considering beginning a balanced home

fitness

program

still

think

"no

pain,

no

gain."

TheV usually think they

have to cycle or lift weights

until thevareover-tiredandtheirbodvaches. Thisideaoffitnessisoutdated.

what

they don't realize is that, in a short time using

proper

guidelines,

the

initial

tiredness or soreness will be replaced bV increased energy

for work and

recreation

and an

increased

sense of

well-being.

since'1978, the American college of sports Medicine

(AcsM)

has had an

anfluence

on the

medical

and scientific

communities with its

position

state-

ment

on

"The

Recommended ouantitv and Quality

of Exercise for Developing

and Maintaining Fitness in Healthy Adults.' For the first time since

1978 the

AcsM

has revised its

recommendations

on exercise

for healthv adults. The

new

paper published

in

'199'l

expands and revises advice on cardiovascular

fitness

and bodv composition, and

now recommends

that

Vou

add resistance

training. This is new information to those of us who have only cvcled,

ran,

swam, watched

our

bodv weight and controlled our diet to attempt to main-

riin

fitness.

Balanced fitness can do more to ensure a long, healthv Iife than

just

about

,rnythinq else known to the medical

communitv today.

lt's never too late to

,,t,lrt

a fitn(,ss

program

but ideallV,

Vou

should build strong muscles, flexibility

,lncl i stron(l cardiovascular

system earlv in

life

and enter

the later

Vears

with

Vour t)lry.,r(,rl l)otential

at its maximum.

-md

=\

I Muscular

Streng$h

The new

guidelines

have adcled

resistance training

since the ACSM

recognizes the

increasing importance of

maintaining strength as a

health ben-

efit as we

get

older. The rationale

for the addition of strength

training

to the

guidelines

is

a

result of a ten

year

follow-up

stuclv on master

runners

(along

with other studies). Those

who continued to train

aerobically without

upper body exercise

maintained their body's

oxvgen transporting capacity

over the

years,

but lost about

4.5

pounds

of lean body

mass; those who

inclucl-

ed strength training

in their

program

maintained their lean body

mass along

with their aerobic capacitv

after 10

Vears

of aging.

The

guidelines

also show where consistent

resistance training

helps main-

tain bone

and muscle mass as

we

get

older. Forwomen,

strength training

(along

with the aerobic

work) may also

protect

against

post

menopausal bone

loss and osteoporosis

in their

later

years.

The

guidelines

recommend that two

strength training sessions

per

week

should be

added to

your

workout schedule. We

recommend three sessions

a

week during the

off-season and two sessions

a weekfor

maintenance during

the

in-season. The new

ACSM

guidelines

recommend

one set of eight to

12

repetitions of eight

to 10 strength exercises of

your

major

muscle

groups

per

session

as the minimum

requirement. A complete

detailed strength training

program

will be

outlined in a later section

of this book.

lf weights or other

resistance training devices are

not available, add calisthenics

to

your program.

I

Cardiovasculal

Fitness

The new statement,

published

in 1991,

repeats the four recommendations

on duration,

intensity, frequency and

various modes of aerobic

activitv, with

slight changes.

The

duration

is now 20 to 60

minutes, versus a minimum

of 15

minutes

in the

past.

Intensiw of exercise

can be determined

by two methods.

The first is the

familiar use

of target heart rate.

The

guidelines

state

that

Vou

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

Vour

maximal oxygen capacitv

(determined

by doing

a

stress test on a bicycle

ergometer or treadmill

at a medical

facilitv).

Duration

is dependent upon the

intensity ofthe activity;

forthose who

like

to work at a lower

intensity they should

work

out

longer. Low to

moderate

intensitv cycling,

stepping, walking,

or cross-country skiing

is best for most

adults, because

higher intensity workouts

can leacl 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.

lf

you're

already fit

and

want to improve,

graduallV

increase

Vour

intensity.

The type

of activity, once again, should

include anything that uses

large mus'

cle

groups,

and is

rhvthmical and aerobic in nature,

such as cvcling or

running.

Other activities

could include stair

climbing, cross-country

skiing, walking, etc.

These activities

need to

be

carried out three to

five davs

per

week.

I llaining Effect

Duration,

intensitv and frequencv

of training stimulate

the aerobic training

effect.

Any training done below

the ACSM

guidelines

will not be sufficient

enough to

give

Vou

the aerobic training

effect. lf

you

are

exercising more

than

the recommendations,

it will not significantly

increase the aerobic

train-

ing effect, though

athletes training

for competition need

to exercise more

to

be competitive.

lt 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 healthv adults.

lt is

just

that simple.

IDENTTFYING

Y('UR BALANCED FITNESS

G('ALS

Keep in

mind that the ACSM recommendations

are

guiclelines

for

the

average

person,

not a champion

athlete training for the Olympic Cames.

An

appropriate warm-up and cool-down, which would

also

include

flexibility

exercises, is also recommended.

While many of

Vou

will need to train with

more mileage

and at a

greater

intensity

to

race

competitivelv, the important

factor to remember for most

people

is that if they follow the ACSM

guidelines

of

physical

activity they will attain increased

phvsical

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

litustyle

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 flexibilitv activities

that

you

enjov and

gain

valuable health benefits.

Frequency

2to3times/week

htensity

8-12 reps

stretch Time

20-40 minutes

rype

10

exercises

3 to 5 times/week

60-90% of

"easy"

feeling until fatigue

20-60 minutes

any rhwhmical

activitV

3 to 6 times/week

MAX

HR

10

minutes

10 stretches

I Flexibility

To be in

total balance it is important to be flexible.

While

not

part

of the

ACSM

guidelines,

flexibilitv is important for

you

to

perform

tasks that require

reaching,

twisting and turning

your

body. Hip flexibility, for

example, is impor-

tant to

preventing

lower back

pain.

I Exercise

and Body Gomposition

Bodv

composition is an important

component of health-related fitness.

Cood 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. Caloric balance refers to

the difference between the

calories

vou

take in from food

eaten and caloric expenditure orthe

amount of

energy

you put

out in dailv activities, work

or exercise.

Body weight

is lost when caloric expenditure exceeds

caloric

intake

or when

caloric intake is less than caloric

expenditure. lt is a known

physiological

fact

that one

pound

of fat is equal to 3500 calories

of energv. Though it is

pre-

dictable that

shifts

in

caloric balance will be accompanied by changes in

bodv

weight,

how

your

body loses weight

varies on the various

programs

Vou

mav

undertake

to lose weight. For example, low calorie

diets cause a substantial

loss

of water

and

lean

body tissue, such as muscle. In contrast, an

exercise-

induced

negative caloric balance results in

a

weight

loss of

primarilyfat

stores. lf

you

were to add a resistant training component

to

your program,

you

may also see a slight increase

in weight due to a

gain

in muscle mass,

while an

aerobic based

program

usuallV results in

a maintenance of muscle

mass. While

both approaches to weight loss are effective, aerobic

activitv

is found

to be verv effective because metabolism

stays sustained for longer

periods

of time and energv. Expenditure is

greater

with activities that use

large

muscle

groups

such as walking, cycling, cross-countv skiing,

etc.

Follow

these

guidelines

when

engaging

in

a weight loss

program

that

combines

exercise and caloric restriction:

.

Ensure

that

you

are consuming at least 1,200

calories

per

dav in a balanced

diet.

You need

to consume calories for evervday bodilv, healthv functions.

.

You

should not exceed more

than a 500 to 1

,000

calories

per

dav negative

caloric

balance,

combining both caloric restriction

and exercise. This will

rosult

in a

gradual

weight

loss, without a loss of lean body weight

(muscle).

YoLr

should

not lose more

than 2

pounds per

week on a diet.

tu

|n-

\-

,ffi

ffi

niliril

ffi

..

@;

.

Include

an exercise

program

that

provides

as

least 300 calories or

more of

activitv

per

dav.

This is best accomplished

with exercise of

low intensity and

long duration.

ManV

pieces

of

home fitness equipment

give

estimates

of

calories

burned

while

exercising.

Remember

these are approximate

calories

burned,

exact amounts will depend

on tvpe of exercise,

Vour

bodv size,

intensitv

and duration.

.

Add

resistance training to

your program

to add

muscle mass. Muscle

cells

are

more active

than fat cells and will

help

Vou

burn more calories

per

day.

.

lnclude

use of behavior modification

techniques

to identifv and eliminate

bad diet and eating

habits

You should

strive to burn between

300 to 500 calories

per

exercise session

and

1000 to 2000 calories

per

week in exercise.

Remember that sustained

aer-

obic

activities that

use large muscle

groups

will cause the

greatest

energv

exoenditure.

lf overweight

or obese,

Vou

mav

want to keep the intensity

even lower

than 60

percent

of maximum

heart rate to

keep the risk of orthopedic

injuries at a

minimum. Nonweight-bearing

activities such as

stationary

cycling

may be considered

for this

group,

or

for those who suffer

from

orthopedic or

arthritis

problems.

I A Balanced

Workout

All of

Vour

balanced home

workouts should

include three

parts:

-

warm-up

-

The main aerobic andlor

strength routine

-

cool-clown

Together,

exercise and recovery

comprise fitness conditioning:

denV

either

and

you

invite

injury and minimize benefits.

Our bodies and

minds

become stronger

and more efficient

in response to their

use and exercise.

overuse

and overload

will cause breakdown.

You don't want too

much,

but

just

enough.

The secret is to know

when

Vou

are

pushing

too much or too

little.

Monitoring

vour

heart rate tells

you

how much to exercise

and when to

rest.

I Warm-up

A

good

warm-up

will help

you perform

better and will decrease

the aches

and

pains

most

people

experience.

The warm-up

prepares

Vour

muscles

for

exercise

and allows

your

oxygen

supply to

readv itself for what's to

come.

Studies show

that muscles

perform

best

when thev're

warmer than normal

body

temperatures.

Warm-up exercises

include cycling, walking,

skiing slowlV

until

Vou

begin to break a light sweat.

This normallv

takes about 5 to

10

minutes. lf using a

heart rate monitor,

raise

your

heart rate to about

110to 120

beats

per

minute during

your

warm-up.

stretching before

and after exercise

also serves manv

purposes.

By

promot-

ing

flexibility, it decreases

the risk of injury and

soreness. lt also enhances

physical performance

bV allowing

you

to maintain a comfortable

position

on

the bicycle

longer.

Take a few minutes to stretch

your

legs, shoulders

and

lower back before

vou

get

on

vour

home equipment.

I

Aerobic/Strengfth

Exercise

vigorous aerobic exercise

is the core of

vour

workout

program.

The

intensitv of

Vour

exercise must be

strenuous enough to

raise

Vour

heart

rate

into

vour

target

zone. This is usually

between 60 and 90% of

your

maximum

heart rate.

cvcling, or any exercise

done in this

range, is usually called aerobic

exercise.

lt means

your

bodv,

Vour

heart, and the

various

exercising

muscles

are working

at a level at which

oxvgen can be utilized.

Exercising

with a heart

rate monitor allows

vou

to constantlv

receive visible

feedback {and on some

models audible feedback) as to what

Vour

heart rate is while exercising, and

allows

Vou

to stav

within

your

selected target heart rate zone.

In addition to aerobic exercise, the

AcsM recommends that healthv adults

perform

a minimum of 8 to

10

strength

exercises involving the

major muscle

groups

a minimum of two times

per

week. At least one set of I to 12

repetitions to

near-fatigue

should

be completed during each session.

These recommendations are based on two

factors:

.

Most

people

aren't

likelv

to

adhere to workout sessions that

last more than

60 minutes. The regimen outlined

above can be completed in 30

minutes or

less, and when combined with 30

minutes of aerobic activity and

flexibility

gives you

a balanced workout.

.

while more frequent and intense training

is likelv to build

greater

strength,

the

difference is usuallV very small.

I

Cool-Down

The cool-down

enables

your

body's cardiovascular system to

graduallV

return

to

normal,

preferably

over a 5 to'10 minute

period.

Bringing

Vour

work-

out to an abrupt halt can cause

light-headedness, since blood

will

pool

in

your

legs if

you

abruptly stop working.

Lower

your

exercise intensity

gradually

over a

period

of a few

minutes. when

your

heart rate has

returned

to below'110 beats

per

minute

vou

can stop exercising

on whatever

piece

of

equrpmenr

vou

are on.

Alwavs

keep in mind that warm-up and cool-down are

just

as important as

the

activity

phase.

Both can

prevent

manv common

injuries from occurring.

tr

How

To Determine Your Maximum Heart Rate

The

best

way to determine

your

maximal heart rate

is

to

calculate

your

target

heart rate zones. simply record

your

heart rate several

times when

you

are

putting

out a

maximal

effort,

such as when

Vou

are

going

all out

on

a stationary hicycle, or during a

hard session of stair climbing.

The easiest option is to estimate

vour

maximum heart rate based on

a

formula which has been well-established

for reliabilitv: take the number

220,

and subtract

Vour

age. For example, a

45

Vear

old would have an estimated

maximum heart rate of 175 1220

-

454

=

1751. The

target

heart rate zone for

aerobic training would be 105 to 149 beats

per

minute

(60

to 80

percent

of

the maximum).

N Target Heart Rate TraininX! Zones

There are three

primary

heart

rate

training

zones. The first is often

referred

to as the

"fat

burning zone", because the intensity

is moderate

enough to require

Vour

body to

primarily

use

fat

as the

fuel source for the

exercise. You should exerclse at 50 to

65 % of

vour

maximal heart

rate to

achieve this

level

of

intensitv. While

Vou

workout in this and the

other zones,

vour

heart rate should fall somewhere between

these two figures. People

just

starting out on an exercise

program

or who want to lose weight should

con-

centrate

on maintaining

their heart rate in this zone

for 20 to 30 minutes

per

dav, 3 to 5 davs

per

week.

The second zone discussed above

is known as the

"aerobic

exercise

zone"

or

is shown on manv charts as

the

"target

heart rate zone." In this

zone

Vou

should

exercise at 60 to 85% of

vour

maximal

heart rate. Training in this zone

helps

vou

build aerobic endurance

and constructs a base upon which

Vou

can

llrogressivelv

add more demanding

workouts as

your

cardiovascular

I tfiress

increases.

A higher level

oftraining

can help increase both

your

speed and tolerance

rof

the buildup of lactic acid, the

primarv

waste

product

of

anaerobic metabo-

lr,,rlr

in

your

muscles. This type of

workout from 85 to 100% of maximum

heart

r rr{,

usLrallV

consists of short,

hard sprints or repeated hill running

and is

I

1,

,r

r

cd to as

"anaerobic

training."

,1.r',

,

,,1

1

ililffif

1.,.

,-

;

tu

II

errr

ffi

Hil

Varied training in all three of these zones will add to increased levels

of

fitness and improved

performance

and add

more

energy to

your

life.

"Most

training

programs

use a combination of training intensities to increase

perfor-

mance capacitv,"

according to J.

T.

Kearney, Ph.D., Senior Exercise Physiologist

at the U. S. Olympic Training Center in Colorado Springs. Kearney

suggests that

it is important for individuals

to monitor intensity.

"There

are manv different

wavs to monitor training but monitoring heart rate response is

the

simplest,

most convenient and least

expensive

physiological

method for monitoring

training," Kearney says.

I Predicted

TarElet Healt Rate Zones for Different Ages

Age

Maximum Predicted

Heart Rate

20 200

25 195

30 190

35

'185

40 180

45 175

50 170

55 165

60 160

Aerobic Target

Zone:60-85 %

120-170

117

-166

114-162

111-157

1 08-1 53

105-149

102-145

99-140

96-136

After several weeks of

"aerobic

conditioning," certain changes

become

apparent. What was

a barely attainable level of exercise before, now becomes

quite

easy. Whereas cycling or running at a certain

pace

or speed

may

have

previouslv

caused

your

heart

rate

to

go

up to 135 beats

per

minute, that

pace

can now be achieved at a lower heart rate. In short,

your

heart is becoming

stronger, larger and more

efficient, and

Vour

bodv is able to do the same work

with less

strain.

Regardless of

your

maximum average heart

rate or

your

target heart rate,

Vou

should consult with

Vour

physician

or with a sports medical expert to

establish, with

precision,

the rates

that are

right

for

you, your

age and

Vour

medical

and

physical

condition. This is especiallV important if

you

are overthe

age of 35, been sedentary for

several

years,

overweight or have a history of

heart disease in

your

family.

I Beating The Dropout

Odds: Jump Start Your Fitness ProEram

You already know

Vou

need

to exercise. And

Vou're

probably

trving

-

at least a little. But let's

get

serious: lf

Vou

don't

add

regular

exercise to

your

life,

you're

missing out on a sure bet.

This is one area where medical research

all ooints in the same direction.

"Starting

to exercise is

comparable, from a health benefit standpoint, to

quitting

smoking," says the recentlV released Surgeon's Ceneral Report

on

Physical Activitv and Health.

I Summary of Surgeon

General's Report on Physical Activity

and

Health:

.

Regular

phvsical

activitv offers substantial improvements in health and well-

being for the majority of Americans.

.

lf

you

exercise regularly,

the reports show,

you'll

reduce

your

risk of heart

attack, cancer, diabetes, high blood

pressure,

osteoporosis, and even the

common cold.

.

Regular

exercise, regardless of the intensity, can help

you

control stress, sleep

problems,

and

depression.

But

even with all

this evidence, only 22

percent

of Americans engage in

exer-

cise for

20 minutes a dav. And

even among individuals who

begin

exercise

piograms,

the dropout rate is

about 50

percent.

so if the

surgeon

Ceneral's

findings are not convincing

evidence enough

to

keep

most us

exercising on

a consistent hasis, what is?

Scientists are finding that

the

process

of beginning, increasing

and

ultimatelv sticking

to an exercise

program

is

a combination of two

elements:

finding

the

right

incentives and

building a habit. And,

as

we will

see, these

two

motivational factors

are connected,

but distinct.

Focusing

on the

positive

is

one of the best incentives

to exercise. Avoid

looking

at exercise

as a wav to fix something

that's wrong with

your

body.

Instead, focus

on

vour

successes. Pat

vourself

on the back

each time

vou've

made

it though

a

workout.

Thrive on the

energy that exercising

gives you.

Reward

yourself

with a dinner

out, after

you

have reached

a certain weight

loss

goal,

or buy

Vourself

a new workout

outfit. With these rewards,

Vou'll

go

back for more,

and

Vour

bodv

will

show results.

Don't view

exercise as

punishment.

Don't look

at exercise as something

that

has to

be tackled because

vou

are out of shape. Think

of exercise as an invest-

ment

in

Vour

health,

your phvsical

looks

and

Vour

mental outlook. As

Vou

run,

walk

or

liftweights,

concentrate

on the

positive

energy

being

generated

within

your

bodv and

the renewed sense of life

and

wellness

vou

feel.

The

basics of anv fitness

program

are

planning

and

setting

goals.

Coal setting

and

formulating

a

plan

are the most clear

ways of establishing

a consistent

program

of exercise;

thev are also a

powerful

form

of direction and motiva-

tion. Take

some time to think

about what will help

you

begin

Vour

exercise

program.

write these down in

vour

dailv

planner

or diary. coals

provide

a

sense

of

purpose

and incentive that can

drive

you

to

your

intended

destination.

However,

for

goals

to be

effective they need to be realistic.

Motivation will

be

strengthened

onlV if it's

possible

to reach

Vour

objectives.

consider

this: Your mind

and bodv will respond better to

exercise if

vou

start

with 2o-minute

sessions, three times

a

week,

rather than an hour session

four

times

per

week. Once the

sessions become a routine, aim

for 30 minutes,

then

increase from

there.

Tne most important

thing in

any exercise

program

is

to do

Vour

best to

keep

progressing,

backsliding as little as

possible

and

getting

back

on

the horse

lust

as fast

as

possible

if

you

fall

off.

Try

to anticipate lapses: tf

a crazy workdav

looms,

get

up earlyand

squeeze in a short ride

on a stationary bicvcle

so that

vou've

achieved something even if it

isn't

Vour

regular workout

routine. When

on

a business trip, stav in

a hotel that has an

onsite workoutfacilitv.

Exercise is

one of life's

jovs.

lt energizes

-

giving you

a sense

of well-being

,rnd

accomplishment and keeps

Vou

healthy and fit.

There is

great pleasure

in

lreing

able to

set

goals,

accept challenges,

and

push yourself

to

a better

lifestvle

of health

and

fitness.

No matter what

your

reason for exercising

-

to lose

weight,

to

get

fit, or to feel better

--

motivating

yourself

to exercise

on a regular

basis requires

changing

Vour

behavior.

I

Make Exercise

A Habit

The key

to a successful fitness

program

is

getting

vour

bodv to do what

Vour

mind knows it

should. Here are six mental

strategies to help keep

Vou

focused

on

your

fitness

goals.

I

Clarify why

you

want to

exercise. tf

Vou

want to

gain

strength

-

is it to

swim

more laps,

or to tone-up

your

bodv. By

understanding

and detailing

Vour

goals, you

\ll/ill be better

able to stav motivated.

varv

your

workout.

To make

vour

routine more

enjovable, vary it

once in a

while.

supplement

vour

indoor

cvcling with outdoor

cycling and strength

uarning.

These

activities make exercise more interesting

and increase

Vour

t tness

lerrel

by making

Vou

utilize

different muscle

groups.

*,.iil#"*e

=

1r,,,

ffi

3.

Focus on the

positive.

Avoid looking

at

your

exercise

program

as

a wav

to fix something

that's

wrong

with

your

body.

Instead focus

on

your

successes.

congratulate

vourself

after each

workout.

Thrive on the energv

that exercising

gives

You.

4. Develop

a constructive

attitude.

Do not

focus on what

you

are

giving

up to

exercise on

a regular

basis, but on

what new options

Vou'll

have after

you

become

fit.

5. Engage

your

body and

mind. connect

on a deeper

level,

you'll

be more

likelv to stav

with

Vour

routine.

lf

your

exercise

time

on a stationarv

bike

is

your

3o-minutes away

from

work or a time

for reflection,

you're

much

more likelv to

stick with

it. Individuals claim

to experience

an increased

sense of

creativitv and

an enhanced

thought

process

due to

a regular

exercise

program.

6. consider

manv of the

physiological

benefits.

lf a strong and

fit body isn't

enough

to keep

vou

motivated,

consider

some ofthe

hidden benefits

of

exercise:

lower blood

pressure,

stronger

heart,

more efficient

pulmonary

svstem.

lower

risk of osteoporosis

and stress

reduction.

I lt's

Never Too

Late. . . for

Fitness

Most of us

have very busv

schedules and

to keep our

fitness level

intact we

have to be extremelv

efficient.

These

three words,

efficiencv of

effort, form

the core

of creating

Vour

own

home fitness

center.

Efficiencv of effort

means

producing

maximum

gains

with minimal

time spent;

this is the

goal

of most

of us

when designing

our home

fitness

program.

The bottom

line is

vou

must be creative

and innovative

to

getthe

best

results.

with this

book and

vour

own creativity

a

great

workout is onlv

a few

moments awav;

a different

grip

on

the multi'gvm,

a varied stepping

rhythm

on the

stepper, a

new intensitv

on the stationary

wind-load

simulator

or a

more rapicl stroke

rate on

the rower.

By varying

your

workouts

vou'll

create

maximum

gains

in the shortest

time frames.

As

vou

will see,

your

home

fitness equipment

will allow

vou

to reach

your

fitness

goals

and

prepare properlv

for

a healthier

lifestvle. Anyone

who is

serious

about fitness

-

or for that

matterjust

improving their

overall

fitness

-

should

have a

few basic

pieces

of home

fitness equipment.

lt

mal(es no

difference

if

Vou

are

a competitive

cyclist

or triathlete, an executive

or some-

one

trying to tone

their

muscles, the

home fitness center

is the

most efficient

way to

help

Vou

reach

Vour

phvsical

potential.

Edmund

R. Burke, Ph.D.,

is author of the

complete

Home Fitness

l{andbook,

published

by Human

Kinetics

Publishers.

lt

can

be found

at major book

stores

or

vou

can orcler

it by calling

1-800-747'4457.

He also

serves as

Director of the

Exercise

Science

Program at the

universitv of

Colorado at

Colorado Springs.

I Suggested

ReadinEls:

Burke,

Edmund.

complete

Home Fitness

Handbook, champaign,

lL.,

Human

Kinetics

Publishers,

1996. Book

illustrates how

to set up a home

gym, purchase

equipment

and

gives

workout

programs

for various

pieces

of home

fitness

equipment.

Anderson,

Bob; Pearl

Bill; and Burke

Ed. Aefting

in Shape:

workout Programs

for

Men &women.

Bolinas, cA.,

shelter

Publications,

1994. offers

information

on how to

set-up a balanced

fitness

program

of cardiovascular,

strength

and

flexibilitv

training.

Burke, Edmund.

Precision

Heart Rate

Training. Champaign,

lL., Human

Kinetics

Publishers,

1998.

Fine-tune

your

workout

intensitv.

This book fully explains

why and how to

train

with a heart

rate monitor.

.'CHWINN

FITNESS INC. LIMITED

WARRANTY FOR EXERCISE PRODUCIS

/\ll Schwinn

exercise

products

are

r/,il fanted

to the retail

purchaser

to

,

free from defects in materials

r(l

worl(manship.

warranty

coverage

valid

to

the original

lrilrchaser

only and

proof

of

purchase

will

1,,

r'equired. AnV

product

sold or

placed

I

r

,llr

application not recommended by

,1

lrwinn

Fitness will void any warrantv

over-age

set forth bv schwinn

Fitness

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lt'ranty

policies

and

procedures.

rIME

PERIOD

l.r,,sldential

Environment: 30

Vears

on

I l,inie.

Parts are covered for 3

years.

l

i,ctronics

are covered

for

3

vears.

Labor

('overed

for one

vear

from date of orig-

r,rl

llurcnase.

il,,

warrantv

excludes

wear items that

,

(l

to lle replaced due to normal

'

il

ano tear.

ITIIS

WARRANTY DOES NOT COVER

i\ny

component on original equipment

'r/hich

carries a separate consumer

,ri|r'ranty

Of

the

parts

supplier.

'lonral

wear and tear.

/\f

V

damage, failure or loss caused by

, r.cident,

misuse, neglect, abuse,

nrllroper

assemlllv, improper

r )Jintenance,

or failure to

follow

nltrLrctions

or warnings in Owner's

tM,tnual.

lr.,c

of

products

in a manner or

,

nvironment

for which they

were not

r

jIltgneO.

i IMITATIONS

loregoing

warranties are in lieu of and

It|de

all other warranties not expressly

1

lorth

herein, whether express or

r

rrDl

ed

bV operation of law or otherwise,

I

r1 lr rding,

but not limited to, wairanties of

rli

rchantability

or fitness

for

a

particular

l

il

l)ose.

schwinn shall in no event be

r

rl)l{.,for

incidental or consequential

r

,,os,

damages or expenses in connection

r

llr

rts exercise

products.

Schwinn's

rlrilrtV

hereunder

is expresslV

limited to

r(,1)lacement

of

goods

not complving

'rlr

l lris warranty

or, at Schwinn's

election, to the

repavment of an amount

of the ourchase orice of the exercise

product

in

question.

some states do not

permit

the exclusion or limitation of

imolied warranties or

incidental or

consequential

damages, so the

preceding

limitations and exclusions

mav not applV

to

vou.

PROCEDURES

warranty service will be

performed

by

Schwinn or an authorized Schwinn

Fitness

Dealer

The

original

purchaser

must

provide

proof

of

purchase.

Service calls

andlor

transportation to and from the

Authorized Schwinn Dealer

is

the

responsibilitv of the

purchaser.

'1.

Schwinn will have the option

to repair

or

replace

anv

exercise

product(s),

which reouire warranw service.

2.

Schwinn

will replace any equipment

frame that is structurallv defective

with a

new frame or replace the unit

with a unit of eoual value. Schwinn

is

not responsible for labor charges in

replacing defective frames.

3. ln the event a

product

cannot be

repaired, Schwinn will applv a

limited

credit

reimbursement toward another

schwinn exercise

product

of equal

or

greater

varue.

4. Schwinn is not responsible

for dealer

labor charges

for component

changeovers completed after the

labor-related

warranty

period(s)

stated herein.

5. lf

you

elect

to repair an exercise

product

or

part

vourself,

using the

services of someone other than an

Authorized schwinn

Fitness Dealer,

or use a replacement

part

not

supplied

bv Schwinn. Schwinn

shall not be liable

for anv cost, damage,

failure or loss

caused bV

the use of such

unauthorized service or oarts.

6. See

vour

Authorized schwinn

Fitness

Dealer for

service

or write to:

Technical services Deoartment

schwinn

Fitness Inc.

1886 Prairie Wav

Louisville,

ca 80027

27;

SRB-r5oo Schwinno Recumbent Exercise Bike

SRB-I

500

Schwinn

Recumbent

Bike

Parts

List,

Hardware

Chart,

and

Assembly

Instructions

Assembly

of

the SRB-1500

Recumbent

Bike

is divided

into 3

easy

stages;

each

comprising

of

only

a

few

set

up

steps.

Before

proceeding

with

the assembly,

please

read over

the easy

to

follow

instructions

to

familiarize

yourself with the

proQess.

o

I

flat area of

5'

x 7'

will be

required

to

assemble

and

properly

use

the SRB-1500

exercise

bike.

.

You

will need

the following

tools

to complete

the

assembly:

5mm

Allen

wrench

(suPPlied)

Open

wrench 8mm,

13mm,

14mm,

15mm

(supplied)

Phillips screwdriver

(suPPlied)

Also,

to ensure

quick

and

easy

set

up of

the SRB-1500

Recumbent

Bike,

please

verify

the size

and

quanti-

ty of

each

of the

enclosed

assembly

hardware.

Included

is a

handy

full

size

hardware

chart

and

parts

list

of

eacfr of

the

required

assembly

hardware. Simply

match

up

the corresponding

hardware

to each

full size

drawing.

Note:

Some

smal

parts

may

be

pre-assembled

and

will

need

to be

removed

before

mounting

the

part (

e.g.

bolts

#

19 for the

Lower

Seat

# 11

)

Check

{

Quantity

1

2

1pr

1

2

I

4

8

4

6

4

2

1

Parts

List

Description

Computer

w/4screws

1

Seat

Adjustment

Tube

2

Rear

Frame

3

Main Unit

4

Rear

Stabilizer

Tube

5

Water

Bottle

6

Water

Bottle

Holder

7

Bottle

Holder

Screws

8

Pedals

I

Seat

Back

10

Lower

Seat

11

Handlebar

AssemblY

'12

Nylon

Nuts

13

Flat

Washers

14

Spring

Washers

15

Short

Bolts

(201)

16

Long

Bolts

(451)

17

Curved

Washers

18

Long

Bolts

(25L)

for

the

lower

Seat

19

Pan

Head

Screw

Long

20

HR

Bracket

21

HR

Cable

22

Reference

#

RETTRINCI SKTTCH

Hardware

Chart

DTSCRIPTION

IASTTNTRS

AND ASStMBtY TOOLS

QUANTITY

uR

Tr"

@@

PAN HtAD

SCRTW(lV5x15t)

u17

f|u

@E

NYLON NUr(MBx1 .25?)

lll A

lft-r

@[

ILAT WASHTR(oB

.ZxQ18x1

at)

u1\

Tf'"

@H

\:t

a

SPRING

WASHTR

(AAxA1

Jx2.0t)

ul6

Tf'" @@

socKtT

HtAD

cAP

SCRTW(MBx1 25Px20L)

B

u1f

Tr"

@

(ililillttilililililililililililililililnttlt

socKtT

HEAD

CAP SCRTW(MBx1

25?x45r)

4

1l1R

l|v

@(

cuRVt

WASHtR(oB .4xt17x

1

.0t)

u1a

n'u

@@

SOCKIT

HIAD

CAP SCRTW(MBx'l

.25?x251) 4

u)a

Tf

'u

@@

PAN HtAD

SCRTW(M5x1 OL)

0Pr\l

WRf\let(

#A' #ll' #l +:# t l)

vl Ll\

vY

r\Lr\vr

r\//

urll

tutll t trll t"

/

N/5 ALLEN WRTNCH

PHItLIPS

DRIVER(a.5x50mm)

Note: Please verify

you

have

all correct

parts

and

quantities

before assembling

unit.

lf

you

are

missing items,

short

quantities,

or

have

damaged

components

please

contact

Schwinn at

1 .877.417.0519.

SRB-1 500

Assembly

Drawing

with Reference

Numbers

11

Reference #

1

2

5

6

7

8

I

nla

10

11

12

nla

nta

nla

Replacement

Parts List

Description

Part #

Computer

with 4 mounting screw

70512

Seat

Adjustment

Assembly

70503

Rear

Stabilizer

Assembly

70505

Water Bottle

85012

Water Bottle

Cage

80070

Water

Bottle

Cage Screws

M5 x

.8

95428

Pedals

Complete Set

1/2" axle

(pair)

98156

Replacement

Pedal

Straps

(pai|

98308

Seat

Back

70511

Lower Seat

70510

Handlebar

Assembly

70504

Transport Wheel

Assembly

70500

HRC

lntermediate

Cable

w/bracket

70521

Left

Shroud

70506

Right Shroud

70507

Decal Pack

Wwarning

sticker

70517

Schwinn

Quality

Seal

Badge for

Shroud

70520

lf

you

require assistance with other

parts

please

contact Schwinno

at

1 .877.417.0519.

5

Instructions

IMPORTANT!:

To

ensure

ease

of

assembly

please

verify

the

size

and

quantity

of

all the

required

assembly

hardware

and

parts

with

the

enclosed

parts

list

and

full

size

hardwire

chart.

Each

step

of the

assembly process

has

been

broken

down into

3

easy to

follow

stages.

please

take

just

e

few

moments

to read

over these

instructions

to familiarize yourself

wiih

the

process"to

make

assembly

quick

and trouble-free!

Assembly

Stage

#1

Step

A: Attach

Handlebar

Assembly

hardware

required:

aty.

(2)

aty.

(4)

aty.

(2)

Step

B: Attach

Lower

Seat

and

Seat

Back

Assembly

hardware

required:

Aty.

(4)

aty.

(4)

aty.

(4)

aty.

(4)

aty.

(4)

SHORT

BOLTS

(item

#16)

FLAT

WASHERS

(item

#14)

NYLON

NUTS (item

#13)

1'

Set

the

SEAT

ADJUSTMENT

ASSEMBLY

(#2)

on the

ground

with

the

seat

back

brace

pointing

up.

Position

the

HANDLEBAR

(#12)

over

the.bracket

in

the

center

of the

seat

adjustment

tube

as

shown

in

the

.9TP9.d9q

drawing.

Attach

the

handlebar

to

the

bracket

by inserting

2

SHOni

eOLrS (#i

6)

with

4

FLAT

W|9H-ERS

(#14)

through

the

two vertical

tabs

on

the handlebar/s6at

adjustment

tube

brackets

and

thread

a NYLON

NUT

(#13)

on the

end

of

each

short

bolt. At

this

time

only

tighten

the

nylon

nuts

hand

tight.

2-Turn

the

partially

assembled

handlebar/seat

adjustment

tube

unit

completely

over

so

that

it rests

on the

ends

of the

handlebars

and

the

top

of

the

seat

back

brace.

From

this

position

it is

much

easier

to

tighten

the

handlebar

bolts.

Now,

tighten

the

nylon

nuts

onto

the

short

bolts with

the included

wrench

and Allen

keys.

Leave

the

unit in

this

same

inverted

position

to easily

attach

the lower

seat.

3. Insert

plug

"A"

into

receptacle

"1"

(see

appendix

picture

A)

SHORT

BOLTS

(item

#19)

SPRING

WASHERS (item

#15)

FLAT

WASHERS

(item

#14)

LONG

BOLTS (item

#17)

CURVED

WASHERS

(item

#18)

1 '

Attach

the

front

of the

LOWER

SEAT (#11)

to

the

seat

bracket

on the

seat

adjustment

tube

by inserting

2

SHORT

BOLTS (#19)

with

2

Spring

Washers

(#15),

and 2

FLAT

WASHERS (+r4)

into

the

front

two hotes

in

the

seat

bracket

but

do

not

tighten

all the

way.

Atiach

the

rear

of the lower

seat

by inserting

2

SHORT

BOLTS

(#19)

with

2

Spring

Washers (#1S),and

2 rmr

wnSHERS

(#14)

through

tne notes

and

tightening

securely.

Go

back

to

the

front

bolts

and

tighten

securely

2.

Attach

the

SEAT-BACK (#10)

to

the

seat

back

brace

with

4

LONG

BOLTS

(#17)and

4

CURVED

WASHERS

(#18).

lf

the

user

is

5'8"

or shorter,

please

use

the

UPPER

set

of holes

on

seat

back

pad.

Helpful

Hint

it is

best

to hand

tighten

the hadware

on

the

seat

back

and seat

bottom

until

all the

bolts have

been

attached,

then

tighten

fully.

This

witl

assurc

proper

alignment

and thread

engagement prior

to

tightening.

Schwinn

Customer

Service

1.877.417.0519

Assembly

Stage

#2

step

A:

Insert

seat

Adjustment

Assembly

onto

Rear

Frame

#3

1.

Remove

sheet

screw

from

Rear

Frame

opening.

2'

Rotate

locking

mechanism

on

Slider

Assembly

so that

handle

points

up

(toward

Contact

Heart

Rate)

3'

Insert

the

back

end

of the

seat

adjustment

tube

onto the

rear

frame

and

slide

it

back

as far

as it will

go.

Press

down

on the

locking

lever

to

secure

it

into

place.

4.

Using

sheet

metal

screw, (from

step

1),

attach

L-bracket

as

shown.

Step B:

Attach

Rear

Frame

with

the

Seat Adjustment

Tube

to

the

Main

Unit

Assembly

hardware

required:

Aty.

(4)

SHORT

BOLTS (item

#16)

1'

Slide

Seat

Adjustment

Assembly

back

and

lock

tight

by

pushing

down

firmly

on the

locking

lever,

this

will

assure

access

to

bolt

holes.

2' lnsert

the

assembled

rear

frame

to

the

main

unit

by lining

up

the

four

holes

and inserting

4

SHORT

BOLTS

(#14)

into

the

hotes

and

tighten.

3.

f

nsert

Plug

"8"

into

Recepracre

"2"

(see

appendix

picture

B).

Assembly

Stage

#3

Step

A:

Attach

Pedats

Assembly

hardware

required:

aty.

(1)

PA|R

PEDALS

(#9)

IMPORTANT

NOTE:

The

left

pedal

has

a

left-handed

thread

and

must

be tightened

to

the

crank

counter-

clockwise'

The

pedals

are

marked "L"

(left)

and

"R"

(right).

These

identifiers

are located

on the

end

of the

axle

spindle

with

a

stamped "L"

and

"R"

letter.

Left

and right

references

are

determined

by

standing

behind

the

main

unit

and

facing

the

front

of the

computer

unit.

1'

Using

the

included

wrench,

attach

the

LEFT

PEDAL

(#9)

to

the

left

crank

arm

(tighten

counter-clock-

wise),

then

attach

the

RIGHT

PEDAL

(#9)

to

the

right

crank

arm (tighten

clockwisef.

2.

Attach pedal

straps

(straps

are labeled

L and

R next

to

schwinn

logo)

Helpful

Hint:

An

easy

way

to remember

which

direction you

need

to

tighten

the

pedals

to

the

crank

is

to

always

turn

the

wrench

toward

the front

of

the

bike.

To

remove

pedals,

always

turn

the

wrench

toward

the

back

of

the

bike.

Schwinn

Customer

Service

1.877.417.0519

7

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Schwinn SRB-1500 Owner's manual

Schwinn SRB-1500 Owner's manual

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