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103/203 RECUMBENT BIKE MAINTENANCE
Edmund R. Burke, Ph.D.
■ 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 home, you can roll out of bed, put on a pair of sweats, and
start working out while the coffee is brewing.
For many, home workouts are easier to fit into their hectic schedules.
No getting in the car and having to go to the health club. No standing in
line to use the stair climber. Then there is the comfort and safety factor.
Who wants to run outdoors during a raging blizzard? Or, who wants to ride
a bike on busy city streets during rush hour in the heat of summer? It's
much more comfortable to hop on your Schwinn home fitness equipment
and exercise in the comfort and security of your air-conditioned room.
Privacy and cleanliness are also important. Many feel intimidated in a gym,
especially if they are carrying around a few extra pounds. At home you can
exercise without feeling as if you are being rushed or that anyone is looking
at you. No more lying down on a sweaty bench or wondering if you'll catch
athletes foot in the shower.
Flexibility of time may be the biggest advantage. Work schedules vary for
many people who work flex shifts or have a family that has different schedules.
Parents with children soon discover that exercising at home turns out to be
the only viable alternative if they want to stay fit. But parents and busy workers
may not be the only ones who benefit from exercising at home.
■ The Stanford Home Exercise Study
Recently, researchers at Stanford University School of Medicine conducted
a year long study of over 350 individuals to examine the effectiveness and
compliance of a group of supervised home exercisers versus a group of
individuals who reported for a group session at the university. The subject
population included middle aged men and women and included fit individuals
as well as individuals who were overweight and smoked.
Individuals in both the high intensity (three 40-minute sessions per week on
the treadmill at a 73 to 88 percent of max heart rate) and low intensity group
(five 30-minute sessions at 60-71 percent of max heart rate) reported significantly
greater adherence than those in the university group-based program.
Many at the beginning of the study thought that the university-based
group would have a greater compliance rate than the home-based group,
because of the camaraderie of the group and the instruction given by the
instructors. But the study found the opposite to be true. The group program
was just too inconvenient over the 12 month period for the subjects to justify
the benefits.
But the good news was that all three groups showed fitness
improvements. With the individuals in the low intensity group achieving
similar results as the high intensity group. Good news for those of you just
starting out in a moderate exercise program.
Perhaps most importantly, research has also shown that it's never too
late to start exercising . . .and experiencing the benefits. Studies conducted
at Tufts University, for instance, show that even people in their 90's can
significantly increase their strength as a result of following a moderate,
strength training program.
Exercise is one of life's joys. It energizes, it gives you a sense of well-being
and accomplishment, and it keeps you healthy and fit. There is great pleasure
in being able to set goals, accept your own challenges and push yourself to a
better life of health and fitness.
GENERAL FITNESS AND EXERCISE
FIG.19
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■ Moving your 103/203 bike
Carefully lift the horizontal rear floor support to move and
steer the 203 bike to another location (Fig. 18). Pull the
handlebars towards you, leaning the bike down, to move and
steer the 103 bike to another location (Fig. 19). Be gentle
while moving the unit as any sharp impact directly or
indirectly to the computer can affect computer operation.
■ Daily maintenance
Use a damp cloth to wipe your bike and computer free of
sweat. IMPORTANT: To avoid damaging the finish on your bike
and computer, never use a petroleum-based solvent when
cleaning. Avoid getting excessive moisture on the computer.
Heart Rate Control
The heart rate control program will automatically adjust the resistance to get
your heartrate to a set rate.
Select the TARGET HR icon and press the ENTER button. The computer will
prompt you to enter your age. Use the UP and DOWN buttons to adjust to your
age. Press the ENTER button to confirm your age.
You will now be prompted to select 55%, 75% or 90% of maximum heartrate.
The other option is the THR (target heartrate) which will allow you to set your
desired target heart rate. After selecting the desired program press the ENTER
button. If you have selected the THR the PULSE icon will be flashing. You can
adjust this target heartrate with the UP and DOWN buttons. Once the desired
target is set press the ENTER button.
The goals can be set following the instructions above as well.
Press the ST/STOP button to start your workout.
Special Instructions:
1. In “MANUAL” mode, when you have set the “WATT” value, it becomes a Speed
Independent Ergometer. The “Watt” value, which you have preset, will be the
same, independent of your pedaling speed. That means the tension load will be
automatically adjusted according to your pedaling speed to continually keep
the same “Watt” value on the monitor.
2. In “TARGET H.R.” mode, when you are pedaling the Ergometer, keep both
hands on the Hand-Pulse Sensors. The load tension will be automatically
adjusted every 30 seconds to bring your Heart Rate into the target range.
If your actual Heart Rate becomes higher than your target Heart Rate, the load
level will drop one step every 15 seconds until your actual Heart Rate is in the
target range. If the load level is already down to the 1st level and your actual
Heart Rate is still higher than the monitor value, the console will beep 6 times.
After 30 seconds, the program will stop automatically.
3. Automatic turn off: If no pedal signal is received for five minutes, the console
will turn off if no pedal signal is received.
