CONGRATULATIONS!
TABLE OF CONTENTS
Operation
..........................................................................................................6
How to use the 103/203 bike ..................................................................6
How to use the computer .......................................................................8
Maintenance
....................................................................................................10
Moving your 103/203 bike ......................................................................10
Daily maintenance ...................................................................................10
Guidelines – General Fitness and Exercise
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
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
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 103/203 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 103/203 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 on-board digital computer enables you to accurately
monitor your progress by tracking time, speed, distance and
approximate calories burned.
This Owner’s Manual contains all the information you need to
operate and enjoy your 103/203 bike. Also included are general
fitness guidelines. Please read this Owner’s Manual in its
entirety before getting onto the 103/203 bike and working out.
So let’s get started.
Take your time and have fun!
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.
