Schwinn IC Pro - Table of Contents

TABLE OF CONTENTS
Operation ..............................................................................................................................................6
How to use the Schwinn IC Bike ..........................................................................................
6-10
Maintenance ...................................................................................................................................... 11
Moving your Schwinn IC Bike ..................................................................................................
11
Leveling your Schwinn IC Bike ................................................................................................
11
Daily maintenance .......................................................................................................................
12
Chain adjustment .........................................................................................................................
12
Guidelines – General Fitness and Exercise
by Edmund R. Burke, Ph.D ................................................................................................................... 13
Getting the most out of your home fitness program .....................................................
13
The Stanford home exercise study ........................................................................................
13
Home fitness planning worksheet .........................................................................................
14
Balance fitness ...............................................................................................................................
15
Muscular strength ........................................................................................................................
16
Cardiovascular strength .............................................................................................................
16
Training effect ...............................................................................................................................
16
Flexibility .........................................................................................................................................
17
Exercise and body composition .............................................................................................
17
A balanced workout ....................................................................................................................
18
Warm up ..........................................................................................................................................
18
Aerobic/strength exercise .........................................................................................................
18
Cool down ......................................................................................................................................
19
How to determine your maximum heart rate ...................................................................
19
Target heart rate training zones .............................................................................................
20
Beating the dropout odds: Jump start your fitness program ......................................
20
Summary of Surgeon's General Report on
physical activity and health .................................................................................................
20
Make exercise a habit .................................................................................................................
21
It's never too late for fitness .....................................................................................................
22
Suggested readings ....................................................................................................................
22
Schwinn Fitness Inc. Limited Warranty .................................................................... 23
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.