Schwinn 101/201 manual Predicted Target Heart Rate Zones for Different Ages, Make Exercise a Habit

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fitness and improved performance and add more energy to your life. "Most training programs use a combination of training intensities to increase performance capacity," 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 many different ways to monitor training but monitoring heart rate response is the simplest, most convenient and least expensive physiological method for monitoring training," Kearney says.

Predicted Target Heart Rate Zones for Different Ages

Age

Maximum Predicted

Aerobic Target

 

Heart Rate

Zone: 60-85 %

20

200

120-170

25

195

117-166

30

190

114-162

35

185

111-157

40

180

108-153

45

175

105-149

50

170

102-145

55

165

99-140

60

160

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 previously 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 your body is able to do the same work with less strain.

Regardless of your maximum average heart rate or your target heart rate, you should consult with your physician or with a sports medical expert to establish, with precision, the rates that are right for you, your age and your medical and physical condition. This is especially important if you are over the age of 35, been sedentary for several years, overweight or have a history of heart disease in your family.

Beating The Dropout Odds: Jump Start Your Fitness Program

You already know you need to exercise. And you're probably trying –

at least a little. But let's get serious: If you don't add regular exercise to your life, you're missing out on a sure bet. This is one area where medical research all points in the same direction.

"Starting to exercise is comparable, from a health benefit standpoint, to quitting smoking," says the recently released Surgeon's General Report on Physical Activity and Health.

Summary of Surgeon General’s Report on Physical Activity and Health:

Regular physical activity offers substantial improvements in health and well- being for the majority of Americans.

If 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.

18But even with all this evidence, only 22 percent of Americans engage in exercise for 20 minutes a day. And even among individuals who begin

exercise programs, the dropout rate is about 50 percent. So if the Surgeon General's findings are not convincing evidence enough to keep most us exercising on a consistent basis, what is?

Scientists are finding that the process of beginning, increasing and ultimately 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 way to fix something that's wrong with your body. Instead, focus on your successes. Pat yourself on the back each time you'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 yourself a new workout outfit. With these rewards, you'll go back for more, and your body will show results.

Don't view exercise as punishment. Don't look at exercise as something that has to be tackled because you are out of shape. Think of exercise as an investment in your health, your physical looks and your mental outlook. As you run, walk or lift weights, concentrate on the positive energy being generated within your body and the renewed sense of life and wellness you feel.

The basics of any fitness program are planning and setting goals. Goal setting and formulating a plan are the most clear ways of establishing a consistent program of exercise; they are also a powerful form of direction and motivation. Take some time to think about what will help you begin your exercise program. Write these down in your daily planner or diary. Goals 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 only if it's possible to reach your objectives.

Consider this: Your mind and body will respond better to exercise if you start with 20-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.

The most important thing in any exercise program is to do your best to keep progressing, backsliding as little as possible and getting back on the horse just as fast as possible if you fall off. Try to anticipate lapses: If a crazy workday looms, get up early and squeeze in a short ride on a stationary bicycle so that you've achieved something even if it isn't your regular workout routine. When on a business trip, stay in a hotel that has an onsite workout facility.

Exercise is one of life's joys. It energizes – giving you a sense of well-being and accomplishment and keeps you healthy and fit. There is great pleasure in being able to set goals, accept challenges, and push yourself to a better lifestyle 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 your behavior.

Make Exercise A Habit

The key to a successful fitness program is getting your body to do what your mind knows it should. Here are six mental strategies to help keep you focused on your fitness goals.

1.Clarify why you want to exercise. If you want to gain strength – is it to swim more laps, or to tone-up your body. By understanding and detailing your goals, you will be better able to stay motivated.

2.Vary your workout. To make your routine more enjoyable, vary it once in a while. Supplement your indoor cycling with outdoor cycling and strength training. These activities make exercise more interesting and increase your fitness level by making you utilize different muscle groups.

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Contents 101/201 101/201 Features and Benefits Table of Contents CongratulationsResistance adjustment HOW to USE the 101/201 BikeSeat adjustment Foot positioning/pedal strap adjustmentHOW to USE the 101/201 Bike Computer RecoveryGeneral Fitness and Exercise 101/201 Recumbent Bike MaintenanceDaily maintenance Getting the Most Out of Your Home Fitness ProgramHome Fitness Planning Worksheet Balance FitnessIdentifying Your Balanced Fitness Goals Warm-up How To Determine Your Maximum Heart RateBalanced Workout Aerobic/Strength ExerciseBeating The Dropout Odds Jump Start Your Fitness Program Predicted Target Heart Rate Zones for Different AgesMake Exercise a Habit Its Never Too Late . . . for Fitness Schwinn Fitness INC. Limited Warranty for Exercise ProductsSuggested Readings

101/201 specifications

The Schwinn 101 and 201 are popular exercise bikes designed to meet the needs of fitness enthusiasts who desire a comfortable and effective workout experience at home. These bikes are known for their straightforward designs and essential features, making them suitable for users of varying fitness levels.

The Schwinn 101 is primarily focused on providing a reliable stationary biking experience. It features a user-friendly console that displays crucial workout metrics including time, speed, distance, calories burned, and heart rate. The heart rate monitoring can be done through contact grips that are built into the handlebars, allowing for real-time feedback during workouts. The bike is equipped with a manual resistance adjustment, enabling users to modify their workout intensity according to personal fitness goals.

In contrast, the Schwinn 201 offers more advanced technological features. One standout characteristic of the Schwinn 201 is its 16 levels of magnetic resistance, allowing for a smoother and quieter cycling experience. This feature enhances user experience by providing a more comprehensive range of workouts. The console on the Schwinn 201 is also more elaborate, as it includes built-in workout programs that keep users motivated and help track progress over time. With features such as goal tracking, the Schwinn 201 encourages users to set specific targets and achieve them.

Both models prioritize comfort, having ergonomically designed seats that can be adjusted to suit different body types. The adjustable pedals ensure that users can find the perfect position while cycling, reducing strain and promoting a healthier riding posture. The sturdy frames of both models provide durability while ensuring stability, which is essential during intense workouts.

Mobility is also a consideration in both Schwinn models, as they come with transport wheels that make it easy to move the bikes in and out of storage. Additionally, the compact designs of both bikes make them ideal for home use, even in smaller living spaces.

Overall, the Schwinn 101 and 201 embody convenience and performance. While the 101 serves as a solid, straightforward option for those new to cycling workouts, the 201 caters to users seeking enhanced features and versatility in their home exercise routines. Whether you’re a beginner or a seasoned cyclist, either model can help you achieve your fitness goals in the comfort of your home.