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O 2002 Schwinn Fitness
.
SCIIWINNFITNESS.COM
.
1.877.417.0519
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SRB-'-sOO
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
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USTNG THE SRB.'.sOO
C('MPUTER
rMode:
tmlm
*
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
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
r,r/
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
1
1
1
1
1
1
2
1pr
1
1
1
2
I
4
8
4
6
4
2
1
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
nla
nla
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
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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