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Schwinn 10 - page 1
10 / £0 $B£188 EXERCISE BiKE OWNER'S MANUAL Model 10 Model 20 PN 001-7051 RevA (06/14/2007/ OWNER'S MANUAL ...
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Schwinn 10 - page 2
CO NGRATU LATIO NS ! 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 ® cral_smanship and durability as you pursue your personal fitness goals. The Sd]winn ® bike should enable you to shape and monitor your workouts to: A increase your energy level A ...
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Schwinn 10 - page 3
TABLE OF CONTENTS Safety ..................................................................................................................... 4 k_lportant Safety hstructions ............................................................................. 4 Safety Warning Labels ......................................................................... ...
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Schwinn 10 - page 4
iMPORTANT SAFETY iNSTRUCTiONS The following definition applies to the word "War,ing" found throughout this manual: v , ,:, , Indicates a potentially hazardous situation which, if] I -- not avoided, could result in death or serious injury. PRIOR TO USING THIS EQUIPMENT, OBSERVE THE FOLLOWING WARNINGS: _1. Read and understand the complete O ...
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Schwinn 10 - page 5
SAFETY WARNING LABELS BEFORE USING YOUR PRODUCT: The following safety warnings are located in site-specific areas on the Schwinn Exercise Bike Model 10 and 20. Please read all safety precautions and warning information prior to using your product. Be sure to replace any warning label if damaged, illegible or missing. If you do not have, or cannot f ...
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Schwinn 10 - page 6
% Model 20 ...
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Schwinn 10 - page 7
10/20 FEATURES AND BENEFITS On-board Computer The fast and easy way to obtairl inlnlediate feedback regafding your fitness program Ub ! Padded Seat Extra-wide and extra-padded for maximun_ comfort | Padded Hand Grips Sturdy, well-padded hand grips for extra stability and comfort | Serial Number Located on the underside of the base flame | Seat Adju ...
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Schwinn 10 - page 8
HOWTO UBETHE "{0/20 BiKE ! Seat adjustment Proper seat adjustment helps ensure maximum exercise efficiency and comfort, while reducing the risk of injury. 1. Place one pedal in the forward position and center the ball of your foot over the center of the pedal. Your leg should be slightly bent at the knee. 2. If your leg is too straight or your ...
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Schwinn 10 - page 9
HOWTO USE THE 10/20 BIKE COMPUTER Computer Display and Functions: SPEED Displays current exercise SPEED from 0.0 to 99.9 miles per hour. RPM TIME Displays current exercise pedal RPM (Revolutions Per Minute). If exercise TIME is not preset, TIME will count up from 00:00 to 99:59 in 1 second increments. If exercise TIME is preset, TIME will count dow ...
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Schwinn 10 - page 10
LL_ © RECOVERY After exercising for a period of time, press the RECOVERY button and hold on the handlebars, keeping a secure grip on the heart rate sensors. Once the computer receives a stable heart rate signal, TIME will begin to count down from 1:00 to 00:00. As soon as 00:00 is reached, the LCD display will show a heart rate recovery score from ...
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Schwinn 10 - page 11
Setting Goals: Once you select an exercise program, you can set "goals" for TIME, DISTANCE, or CALORIES. For example, if you set a CALORIE goal of 100, once you start the program, you will notice that the CALORIE display will count down from 100 to O. If you do not want to set a goal in any of the above, simply press MODE to advance to th ...
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Schwinn 10 - page 12
Exercising in the MANUAL PROGRAM: You contrul the level uf resistance by pressing the UP or DOWN keys at any time during your workout. Exercising in any of the 6 PRESET PROFILE PROGRAMS: The computer autumatically adjusts the level of resistance for you, but you are able to override the computer at any time and adjust the level uf resistance yuurse ...
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Schwinn 10 - page 13
All displays are for basic, general reference purposes only. Consult with your physician before starting any exercise program. When there is no signal to the computer for 4 minutes, the LCD display will automatically shut off and all previous training data will be stored. Press any button to power up the computer again. To reset the computer, hold ...
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Schwinn 10 - page 14
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Schwinn 10 - page 15
IO/20 EXERC|SE B|KE MAINTENANCE [] Moving your 10/20 bike Carefully lift the horizoetal rear floor support to move and steer the 20 bike to another location (Fig. A). Pull the handlebars towards you, leaning the bike down, to move and steer the 10 bike to another location (Fig. B). Be gentle while moving the unit as any sharp impact directly or ind ...
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Schwinn 10 - page 16
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Schwinn 10 - page 17
GENERAL FITNESS AND EXERCISE Edmund R, Burke, Ph,B. ! Getting the Most Out of Your Home Fitness Program The three main reasons for the increased popularity of home fitness gyms and exercise are convenience, convenience and convenience. For any fitness program to be successful, it must be done on a regular, sustained basis. With equipment in your ho ...
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Schwinn 10 - page 18
/Aoi Z STEPS TO GETTING STARTED Once you have made the commitment to get started in a home fitness program, here are some suggestions that you may 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 your wa ...
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Schwinn 10 - page 19
Individualswhowillsupportme in my exercise program: Person #1 Person #2 Person #3 Individualswho can workoutwith me: Person #1 Person #2 Person #3 Over the last 25 years, ever since the introduction of Dr. Kenneth Cooper's book, Aerobics, many individuals have focused on walking, running, cycling, swimming, and other types of aerobic activity ...
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Schwinn 10 - page 20
! Muscular Strength The new guidelines have added resistance training since the ACSM recognizes the increasing importance of maintaining strength as a health benefit as we get older. The rationale for the addition of strength training to the guidelines is a result of a ten year follow-up study on master runners (along with other studies). Those who ...
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Schwinn 10 - page 21
iDENTiFYiNG YOUR BALANCED FITNESS GOALS Keep in mind that the ACSM recommendations are guidelines for the average person, not a champion athlete training for the Olympic Games. An appropriate warm-up and cool-down, which would also include flexibility exercises, is also recommended. While many of you will need to train with more mileage and at a gr ...
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Schwinn 10 - page 22
Include an exercise program that provides as least 300 calories or more of activity per day. This is best accomplished with exercise of low intensity and long duration. Many pieces of home fitness equipment give estimates of calories burned while exercising. Remember these are approximate calories burned, exact amounts will depend on type of exerci ...
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Schwinn 10 - page 23
In addition to aerobic exercise, the ACSM recommends that healthy 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 8 to 12 repetitions to near-fatigue should be completed during each session. These recomrrlendations are based on two factors: Most people are ...
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Schwinn 10 - page 24
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 performance capacity," according to J. T. Kearney, Ph.D., Senior Exercise Physiologist at the U. S. Olympic Training Ce ...
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Schwinn 10 - page 25
But 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 is7 Scientists are fi ...
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Schwinn 10 - page 26
3. Focus on the positive. Avoid looking at your exercise program as a way to fix something that's wrong with your body. Instead focus on your successes. Congratulate yourself after each workout. Thrive on the energy that exercising gives you. 4. Develop a constructive attitude. Do not focus on what you are giving up to exercise on a regular ba ...
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Schwinn 10 - page 27
LIMmTED WARRANTY ON EXERCISE EQUIPMENT From the date of purchase for the time periods listed below, the following parts v/ill be replaced free of charge if they are defective in material or workmanship. After the six months from the date of purchase, you pay the labor cost to have them installed. • ThreeYears: Frame • Six months: All non-expend ...
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Schwinn 10 - page 28
&)2007Nautilus, h/c A]I Rights Reserved TheNa utilus logo, NautHLIS andActive are eithe f registered trademarks or trademarks of Nautilus, ]nc Schwhln alld the Schwinn _ual_tySea_ a_ _giste_l trademarks AI_othertrademark_ are t_ademarksof their respective coml]all_es Nautilus, h/_, Wudd He_dqu__ers, ]_4@ SENautilus O_, Val/couve_ WA 98583 Print ...
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