Schwinn 418P User manual

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418p/428p418p/428p
OWNER'S MANUAL
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FEATURES AND BENEFITS
Transport Wheels Built-in transport wheels allow a single individual to easily move and position the bike across any flat surface Frame Stabilizers Oversize frame stabilizers for added stability. Belt Drive For a smooth quiet ride On-Board Computer Displays time, speed, distance, RPMs, workload, calories/hour, calories, heart rate, level. Synchronized Arms For a total body workout Heavy Duty Construction Institutional-quality construction stands up to the most intense workout environment Foot Platform Moves along with your natural foot motion. Electromagnetic Braking Contact-free resistance braking provides fast, fluid adjustability and long-lasting, reliable performance.

CONGRATULATIONS!
Thank you for making the Schwinn 418/ 428p elliptical trainer a part of your exercise program. For many years to come, you will be able to rely on the quality of Schwinn’s craftsmanship and durability. We 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 your energy level ▲Increase cardiovascular and aerobic fitness ▲Increase lower and upper body muscle strength ▼Decrease your overall 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 efficient, easy
and enjoyable way to achieve an improved level of fitness. You 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 Fitness and Exercise by Edmund R. Burke, 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 Training effect.........................................................................................20 Flexibility..................................................................................................21 Exercise and body composition..........................................................21 A balanced workout...............................................................................22 Warm up...................................................................................................22 Aerobic/strength exercise ...................................................................22 Cool down ...............................................................................................23 How to determine your maximum heart rate .................................23 Target 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 Suggested readings...............................................................................26
Schwinn Fitness Inc. Limited Warranty ...............................................27 TABLE OF CONTENTS

HOW TO USE THE 418/ 428p ELLIPTICAL TRAINER
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To start using the Schwinn elliptical simply stand on the foot pedals with the front of your shoes close to the front edge of the foot platform. Place your hands at a comfortable position on the upper body arms. Simply move your highest foot forward and follow the natural path of the machine. Start on a level that is comfortable to familiarize yourself with the machine. Once you are comfortable start adjusting the level to achieve the workout desired. ■ Full Body/Lower Body The Schwinn elliptical machine can either be used as a complete body workout or lower body only. If you choose not to use your arms, place them on the stationary handles in front of you. Remember the more muscles you use the more calories you burn. ■ Forward/Reverse The 418/ 428p can be used in the forward and reverse direction to vary the muscles that you work out. This will also vary your workout helping you to stay motivated. To change directions, simply slow the pedals down until they stop and switch directions. ■ Resistance Control The 418/ 428p resistance level can be changed at any time during your workout. Adjusting your level will allow you to increase or decrease your intensity level. The resistance is controlled with the console.
HOW TO USE THE 418/ 428p ELLIPTICAL TRAINER COMPUTER

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Selecting a Profile Program: Programs 2 – 12 are individually designed to provide a variety of workout options. Once the console is on, use the “+” or “-“ buttons to select a Program. You will be prompted to set (“+” “-“) and enter (ENTER button) TIME. Now press START to begin the program. Once you are in the program, you can adjust the resistance level at any time by pressing the
“+” or “-“ buttons.
Heart Rate Control Programs (P11, and P12): These programs will automatically adjust the resistance to bring your Heart Rate into a target zone. The target heart rate zone for P11 is 60% of your predicted maximum heart based on your age. This program is well suited for burning fat Calories, Recovery training (to be done the day after a particularly strenuous workout,) or training for those that are in the early stages of a long term workout program. The target heart rate zone for P12 is 85% of your predicted maximum heart rate. This program is suited for strengthening of the cardiovascular system, or burning a maximum amount of calories in a shorter period. Fitness Test (P6): This test can be used as protocol for a “power increment” test in which one would be trying to determine their Lactate, or Anaerobic Threshold Heart Rate. Since this is a maximum effort test, it is recommended that this test be administered under the supervision of a qualified Sports Medicine Physiologist.
418 FUNCTIONS/FEATURES 418 FUNCTIONS/FEATURES
Button Functions START / Pause Starts workout session, Pause temporarily pause the
workout. While in Pause, the resistance is decreased.
ENTER Used to enter information, such as setting the Time, or
choosing a program.
UP +Adjusts data up DOWN -Adjusts data down MODE Changes the Display between CALORIES or WATTS
and SPEED or RPM
Note: To Reset the console, press and hold the
Start / Pause button
Display Description: SPEED Displays the estimated current speed (miles / hour) RPM Displays the current pedal RPM (revolutions per minute) TIME Displays the workout time. DISTANCE Displays the estimated distance traveled. WATTS / Workload Displays the current power that the user is producing CALORIES: Displays the estimated Calories the user has burned
during the exercise.
PULSE Displays the users current heart rate (beats per minute.) Operating Instructions for Console Getting Started: To turn on the computer either press any button or start pedaling. Note: to “reset” the console at any time, press and hold the START / PAUSE key. Quick Start: By simply pressing the Start button, you can begin pedaling in the MANUAL program. Resistance Control: At any time during a workout you can control the resistance of the bike by using the UP and DOWN arrow buttons. You can Increase the resistance by pressing the “+” or “-“ buttons.
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USING THE 428P COMPUTER
■ Using the 428p Computer For added workout variety, the on-board computer features a selection of 5 preprograms as well as a manual mode program. The manual mode program can be easily accessed via pressing the Start button twice. (Fig.3) All other workout programs require you to input data. The computer also features multi-feedback functions and easy- to-read LED displays to keep track of your workout performance and progress. By taking a few moments to fully understand the computer operation and functions, you will get more pleasure, motivation and value from your 428p elliptical workouts. It’s really very easy.
■ Accessing the Computer Workout Programs You have two options of accessing programs: 1. Utilize the “Quick Start” feature or 2. Program the computer by entering specific data as explained below. ■ Quick Start To utilize the Quick Start feature on the computer, simply begin pedaling. Press the “ENTER/START” button twice and the computer will begin immediately. The default setting for the quick start program is a manual program with a resistance level of three. You can easily change the resistance of three. Press “Reset” then “Enter/Start” while all lights are on. You can easily change the resistance level at any time by pushing the UP or DOWN buttons.
FIG.3
FITNESS SAFEGUARDS
Failure to follow any of these safeguards may result in injury or serious health problems. • Do not place fingers or any other objects into moving parts of the exercise equipment. • Keep children and pets away from the 418/428 elliptical while machine is in use. A child’s curiosity may
result in injury. Do not allow children to use the elliptical. The pedal travel ranges are designed and intended for adults, not children.
• Never turn pedal crank arms by hand. To avoid entanglement and possible injury, do not expose hands or
arms to the drive mechanism.
• Do not dismount the elliptical until the pedals are at a complete STOP. • Warn bystanders to keep a safe distance. Do not allow anyone to touch the elliptical while it is in motion. • Setup and operate on solid level surface • Replace or tighten any worn or loose components before using • Do not wear loose or dangling clothing while exercising • Care should be taken when mounting and dismounting

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PROGRAMMING THE 428P COMPUTER ■ Programming the Computer To activate the computer, plug your 428p into a 110v wall outlet. Then simply begin pedaling to turn your elliptical on. You may choose between English and metric readings. (Press RESET; while in reset and all LED’s are showing) Press + and – together and it will read english or metric. Use the + or – keys to choose English or metric using the ENTER key to confirm and save. The quickest way to start a workout is to press the start button twice and the computer will start in a manual mode. In this mode the computer will count up and give you your results after you stop pedaling. ■ Selecting a program and entering user information 1. Select a PROGRAM by using the UP and DOWN arrow keys to scroll through the programs. The LED light beside the program names will light as you scroll to inform you of your selection. Press the START/ENTER button to select the program. 2. Enter your WEIGHT by using the UP and DOWN keys to reach the desired setting and press enter. 3. Select the LEVEL of the workout with the UP and DOWN keys and press Enter. 4. Enter the workout TIME with the UP and DOWN keys and press enter. 5. In HRC you must enter your TARGET HEART RATE. The computer will prompt you with a calculated estimate. You can adjust this target heart rate with the up and down arrow keys then press enter. After entering all of the information simply keep pedaling to start the workout. At any time during the workout you can change the intensity using the up and down arrows to change the level. ■ Result mode Either at the completion of the entered time or when you stop pedaling, the computer will go into a results mode. This mode will scroll through your workout average load, calories per hour, heart rate, speed, rpm, total calories, time and distance. If you are not finished with your workout simply start pedaling again and the workout will pick up where you left off.
PROGRAMMING THE 428P COMPUTER
Interval, Hills, Random, Summit Programs: These programs provide
a continuously changing level of effort throughout the defined program time. These programs can add variety to your workout and can help you achieve a higher level of fitness by elevating your heart rate during specific intervals.
Heart Rate Control (HRC): This program is designed to provide
enough resistance to keep your heart rate in the 65% range based on the average maximum heart rate of a person your age. Note that this program only functions when a telemetric heart rate chest strap is used properly.
■ Other features of the 428p Computer The bike computer keeps track of a variety of feedback
functions. When a particular FUNCTION LED is on, that function readout will appear in the corresponding window.
■ Function window 1 (Fig. 4) Load - The load feedback function keeps track of the
approximate power required to pedal the machine. To change to the next function press the scan button.
Calories – The calories feedback function displays the
approximate number of calories burned during your workout. To change to the next function press the scan button.
Cal/hour – The calorie per hour feedback function
displays the approximate number of calories burned per hour of exercise at the given level. To change to
the next function press the scan button.
Scan – The scan function will continuously rotate through the above feedback functions. ■ Function window 2 (Fig. 5) Heart rate – If you are using a chest strap transmitter,
the heart rate feedback function continuously displays your working heart rate in beats per minute. To change to the next function press the scan button.
Level – Displays the current level of resistance or program level. If the heart rate is being used the level will display for 3 seconds when changed and then return to the heart rate display.
FIG.4 FIG.5

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USING THE 428P COMPUTER
FIG.6 FIG.7
USING THE 428P COMPUTER
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■ Function window 3 (Fig. 6) Speed – the speed feedback function keeps track of your approximate mile per hour rate. To change to the next function press the scan button. RPM – The rpm feedback function keeps track
of your pedal speed in revolutions per minute. To change to the next function press the scan button.
Scan – The scan function will continuously rotate through the above feedback functions ■ Function window 4 (Fig. 7) Time – If a workout time is entered the
remaining time of your workout will be displayed. If there is no time entered the workout time will be displayed. To change to the next function press the scan button.
Distance – The distance feedback function keeps track of the approximate miles you’ve covered in your workout. To change to the next function press the scan button. Scan – The scan function will continuously rotate the above feedback functions
■ Optional Wireless Heart Rate Monitoring Achieving your personal fitness goals with the least effort and in the shortest amount of time, is best accomplished using positive feedback. Whether your goal is athletic performance, weight loss or good health, maximum benefits may be achieved when a heart rate monitoring system is used to control your exercise intensity to within predetermined heart rate goals. Schwinn heart rate monitors connect your body to your mind by accurately measuring and transmitting heart rate information from a lightweight chest strap transmitter to the display on the 428p computer console. By using the display readout along with the heart rate chart, you will then know whether to increase or decrease your exercise intensity to achieve maximum benefits from each workout. Important: Consult a physician regarding an appropriate target heart rate zone for your age and physical condition. ■ Using A Chest Strap Transmitter The 428p elliptical computer has built-in wireless heart rate monitoring capability. When you wear a chest strap transmitter during your workout, the computer’s heart rate display will continuously read your heart rate in beats per minute. HINT: For most effective transmission, wet the back of the chest strap (the side making contact with the skin) before putting it on.

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■ Moving your Schwinn elliptical trainer To move the Schwinn elliptical trainer, carefully lift the rear end of the machine. Steer the machine to the desired location. Be gentle while moving the unit as any sharp impact directly or indirectly to the computer can affect computer operation. (Fig.8) ■ Leveling your Schwinn elliptical trainer The elliptical trainer can be leveled to compensate for uneven surfaces. To level the 418/ 428p, raise or lower the two leveling bolts located on the underside of the rear stabilizer by screwing them in or out as needed. (Fig. 9) ■ Maintenance Use a damp cloth to wipe your Schwinn elliptical trainer and
computer free of sweat. Avoid getting extra moisture on the computer. By keeping the computer face free of sweat, you can ensure a longer computer life. IMPORTANT: To avoid damaging the finish on your Schwinn elliptical trainer and computer, never use a petroleum-based solvent when cleaning.
MAINTENANCE OF YOUR SCHWINN ELLIPTICAL TRAINER
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SCHWINN EXERCISE EQUIPMENT MANUAL
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 athlete's 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.
Once you have made the commitment to get started in a home fitness
program, here are some suggestions that you may want consider to help you

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get off on the right foot and stay motivated. Realize that any new habit is difficult to establish at first, but it can be done. Follow these steps and you'll be on your way to establishing and using your home fitness center for improved health and fitness. Enjoy the journey! √Get a physical exam. If you have been inactive for several years or new
to an exercise program, be sure to consult with your family physician. Especially if you're over 35, have health problems or have a history of heart disease in your family.
√Begin planning for your home fitness center. Set aside a portion or a room
in your house or apartment that is exclusively for fitness, and make sure that it is as comfortable as possible so you'll enjoy using it. If you like music or like to look outside while exercising, make sure these things are accessible. Do not force yourself to exercise in a part of the house that isn't comfortable, you will not feel motivated to exercise.
√Do you need a companion? If you prefer to exercise with someone, find a
friend to train with who lives nearby. Encouraging your spouse or children to exercise with you is an excellent way to stay motivated and promote family unity.
√Make fitness a part of your daily lifestyle. Include it in your daily planner
just as you would any other appointment. Keep the appointment; you'll be glad you did.
√Use affirmations. Affirmations will help you program your subconscious
to accept new beliefs. They should be positive statements. "I am living a healthier lifestyle by exercising several times per week at home." Repeat your affirmations several times per week.
■ Home Fitness Planning Worksheet Target date to begin exercise program:_____________________ Times of day I can exercise: Time #1________________________ Time #2________________________ Time #3________________________ Days of the week that are good for me to workout: Day #1_________________________ Day #2_________________________ Day #3_________________________ Activities I would like to experiment with: Activity #1_____________________ Activity #2_____________________ Activity #3_____________________ Exercise goals I wish to accomplish: Goal #1_________________________ Goal #2_________________________ Goal #3_________________________
Individuals who will support me in my exercise program: Person #1_______________________ Person #2_______________________ Person #3_______________________ Individuals who can workout with me: Person #1_______________________ Person #2_______________________ Person #3_______________________
Over the last 25 years, ever since the introduction of Dr. Kenneth Cooper's
book, Aerobics, many individuals have focused on walking, running, cycling, swimming, and other types of aerobic activity as their only means of exercise.
Unfortunately, this has led to many of these same people neglecting other
key components of fitness; such as strength training, flexibility and body composition. Many of us lack the strength to carry a full back of groceries, or the flexibility to pick up our shoes without bending at the knees. In addition, as we have aged, we have replaced muscle tissue with fat tissue.
Continued work by Dr. Cooper at the Institute of Aerobics Research, is
showing that in addition to the need to stress our cardiovascular system, that more attention needs to be placed on building stronger muscles and increasing joint flexibility. They are talking about the benefits of balanced fitness: regular physical activity that includes strength training and flexibility (stretching) in addition to aerobic conditioning.
For many years, "fitness" has been solely a measure of cardiovascular
(aerobic) endurance. And, while aerobic fitness is the cornerstone for health and quality of life, there are two other components that are nearly as important. When developing your home fitness program it is only appropriate that you develop all three components in order to achieve balanced fitness, and thus optimal health and quality of life. The three components are:
— Muscle strength — Cardiovascular fitness — Flexibility ■ Balance Fitness
Many people considering beginning a balanced home fitness program still
think "no pain, no gain." They usually think they have to cycle or lift weights until they are over-tired and their body aches. This idea of fitness is outdated. What they don't realize is that, in a short time using proper guidelines, the initial tiredness or soreness will be replaced by increased energy for work and recreation and an increased sense of well–being.
Since 1978, the American College of Sports Medicine (ACSM) has had an
influence on the medical and scientific communities with its position statement on "The Recommended Quantity and Quality of Exercise for Developing and Maintaining Fitness in Healthy Adults." For the first time since 1978 the ACSM has revised its recommendations on exercise for healthy adults. The new paper published in 1991 expands and revises advice on cardiovascular fitness and body composition, and now recommends that you add resistance training. This is new information to those of us who have only cycled, ran, swam, watched our body weight and controlled our diet to attempt to maintain fitness.
Balanced fitness can do more to ensure a long, healthy life than just about
anything else known to the medical community today. It's never too late to start a fitness program but ideally, you should build strong muscles, flexibility and a strong cardiovascular system early in life and enter the later years with your physical potential at its maximum.