Fitness safeguards – Schwinn 418P User Manual

Page 3

CONGRA

TULA

TIONS!

Thank you for making the Schwinn 418/ 428p

elliptical trainer a part

of your exercise program. For many years to come,

you

will

able

rely on the quality of Schwinn’

s craftsmanship and durability

. W

have

included some general fitness guidelines for your use and hope you

will find the information valuable in assisting you in your pursuit of a

healthy lifestyle.

The 418/

428p

elliptical trainer

will enable you to customize and

monitor your workouts to:

▲

Increase y

our energ

y le

vel

▲

Increase cardio

vascular and aerobic fitness

▲

Increase low

er and upper body muscle strength

▼

Decrease y

our o

verall percentage of body fat

Whether you are just getting started in an exercise program or are

already physically fit, the

418/

428p

is designed to

be an ef

ficient, easy

and enjoyable way to achieve an improved level of fitness. Y

ou can

exercise your way to a more fit and healthy body

. The on-board

digital computer enables you to accurately monitor your progress

by tracking time, distance, speed, calories, and strides per minute.

This Owner’

s Manual contains all the information you need to operate

and enjoy your 418/

428p

elliptical trainer

Please read the manual in

its entirety before attempting to exercise

on the 418/

428p.

Let’

s get started.

FITNESS SAFEGUARDS

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.

Operation

......................................................................................................6

How to use the 418/

428p

elliptical trainer

........................................6

How to use the 418

elliptical trainer

computer

................................7

How to use

the 428p

elliptical trainer

computer

.............................11

Maintenance

..................................................................................................16

Moving your 418/

428p

elliptical trainer

............................................16

Leveling your

418/ 428p

elliptical trainer

...........................................16

Maintenance

............................................................................................16

Guidelines – General F

itness and Exercise

by
Edmund R. Bur

ke,

Ph.D

........................................................................17

Getting the most out of your home fitness program

....................17

The Stanford home exercise study

.....................................................17

Home fitness planning worksheet

.....................................................18

Balance fitness

........................................................................................19

Muscular strength

..................................................................................20

Cardiovascular strength

.......................................................................20

raining ef

fect

.........................................................................................20

Flexibility

..................................................................................................21

Exercise and body composition

..........................................................21

A balanced workout

...............................................................................22

arm up

...................................................................................................22

Aerobic/strength exercise

...................................................................22

Cool down

...............................................................................................23

How to determine your maximum heart rate

.................................23

arget heart rate training zones

.........................................................23

Beating the dropout odds: Jump start your fitness program

......24

Summary of Surgeon General’

s Report on

physical activity and health

..................................................................24

Make exercise a habit

............................................................................25

It's never too late for fitness

...............................................................26