CONGRATULATIONS!
Thank you for making the Schwinn bike a part of your exercise and fitness activities. For years to come, you’ll be able to rely on Schwinn craftsmanship and durability as you pursue your personal fitness goals.
The 101/201 bike should enable you to shape and monitor your workouts to:
▲Increase your energy level
▲Increase cardiovascular and aerobic fitness
▲Increase lower body muscle strength
▼Decrease your overall percentage of body fat
Whether you are just getting started in an exercise program or are already in good shape, the 101/201 bike is designed to be an efficient, easy and fun way to achieve an enhanced level of fitness. You can pedal your way to a slimmer and healthier body. The
This Owner’s Manual contains all the information you need to operate and enjoy your 101/201 bike. Also included are general fitness guidelines. Please read this Owner’s Manual in its entirety before getting onto the 101/201 bike and working out. So let’s get started.
Take your time and have fun!
TABLE OF CONTENTS |
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Operation | 7 |
How to use the 101/201 bike | 7 |
How to use the computer | 8 |
Maintenance | 10 |
Moving your 101/201 bike | 10 |
Daily maintenance | 10 |
Guidelines – General Fitness and Exercise |
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by Edmund R. Burke, Ph.D | 11 |
Getting the most out of your home fitness program | 11 |
The Stanford home exercise study | 11 |
Home fitness planning worksheet | 12 |
Balance fitness | 13 |
Muscular strength | 14 |
Cardiovascular strength | 14 |
Training effect | 14 |
Flexibility | 15 |
Exercise and body composition | 15 |
A balanced workout | 16 |
Warm up | 16 |
Aerobic/strength exercise | 16 |
Cool down | 17 |
How to determine your maximum heart rate | 17 |
Target heart rate training zones | 17 |
Beating the dropout odds: Jump start your fitness program | 18 |
Summary of Surgeon's General Report on |
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physical activity and health | 18 |
Make exercise a habit | 19 |
It's never too late for fitness | 20 |
Suggested readings | 20 |
Schwinn Fitness Inc. Limited Warranty | 21 |
F I T N E S S S A F E G U A R D S
Before starting any exercise program, consult with your physician or health professional. He or she can help establish the exercise frequency, intensity (target heart rate zone) and time appropriate for your particular age and condition. If you have any pain or tightness in your chest, an irregular heartbeat, shortness of breath, feel faint or have any discomfort while you exercise, STOP! Consult your physician before continuing.
