Schwinn IC4 - Shoe Clips (Cleats); Adjustments

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Your at-rest heart rate is inuenced by endurance training. The typical adult has an at-rest heart rate of approximately 72
BPM, where as highly trained runners may have readings of 40 BPM or lower.
The Heart Rate table is an estimate of what Heart Rate Zone (HRZ) is e󰀨ective to burn fat and improve your cardiovas-
cular system. Physical conditions vary, therefore your individual HRZ could be several beats higher or lower than what is
shown.
The most e󰀩cient procedure to burn fat during exercise is to start at a slow pace and gradually increase your intensity until
your heart rate reaches between 60 – 85% of your maximum heart rate. Continue at that pace, keeping your heart rate in
that target zone for over 20 minutes. The longer you maintain your target heart rate, the more fat your body will burn.
The graph is a brief guideline, describing the generally suggested target heart rates based on age. As noted above, your
optimal target rate may be higher or lower. Consult your physician for your individual target heart rate zone.
Note: As with all exercises and tness regimens, always use your best judgment when you increase your exercise time or
intensity.
20-24
FAT-BURNING TARGET HEART RATE
Heart Rate BPM (beats per minute)
Age
25-29
0
50
100
150
200
250
30-34 35-39 40-44 45-49 50-54 55-59 60-64 65-69 70+
196
191
186
181
176
171
166
161
156
151
146
167
162
158
154
150
145
141
137
133
128
126
Maximum Heart Rate
Target Heart Rate Zone
(keep within this range
for optimum fat-burning)
11 8
11 5
11 2
109
106
103
100
97
94
91
88
Shoe Clips (Cleats)
Foot pedals that are equipped for cycling shoes with cleats provide secure footing on the exercise bike. The shoe cleats
provided t both the right and left Pedals.
Prior to use, make sure you understand the operation of the engagement / release mechanism for the
pedals and cleats (shoes).
Keep cleats and bindings clear of dirt and debris to ensure engagement and release.
Check the cleats periodically for wear. When the cleats are worn, replace them. Replace the cleat when it
becomes di󰀩cult to release, or starts to release with much less e󰀨ort than when it was in new condition.
Pedals and cleats are SPD Compatible. They t any shoe size with the correct cleat mounts: shoes with “Standard 2-Hole
MTB SPD Cleat Mounts” (MTB SPD = Mountain Bike Shimano Pedaling Dynamics).