Schwinn 431 User manual

OWNER’S MANUAL PN 001-7076 REV A (05/11/07)
ELLIPTICAL
OWNER’S MANUAL

CONGRATULATIONS!
Thank you for making the Schwinn®elliptical trainer a part of your exercise
and fitness activities. For years to come, you’ll be able to rely on Schwinn®
craftsmanship and durability as you pursue your personal fitness goals.
This Schwinn®elliptical trainer should enable you to shape and monitor your
workouts to:
pIncrease your energy level
pIncrease cardiovascular and aerobic fitness
pIncrease lower body muscle strength
qDecrease your overall percentage of body fat
Whether you are just getting started in an exercise program or are already
in good shape, this Schwinn®elliptical trainer is designed to be an efficient,
easy and fun way to achieve an enhanced level of fitness. You can pedal
your way to a slimmer and healthier body. The on-board digital computer
enables you to accurately monitor your progress by tracking time, speed,
distance and approximate Calories burned. This Owner’s Manual contains
all the information you need to operate and enjoy your Schwinn®exercise
elliptical trainer. Also included are general fitness guidelines. Please read
this Owner’s Manual in its entirety before getting onto the elliptical trainer
and working out. So let’s get started.
Take your time and have fun!
2

TABLE OF CONTENTS
Safety Precautions..................................................................................4
Important Safety Instructions ............................................4
Safety Warning Labels........................................................6
Features ............................................................................................8
Operation ........................................................................................... 10
How to use the Schwinn®elliptical trainer ...................... 10
How to use the Schwinn®elliptical trainer computer ...... 11
Maintenance ..........................................................................................29
Moving your Schwinn®elliptical trainer ...........................29
Leveling your Schwinn®elliptical trainer .........................29
Maintenance .....................................................................29
Fitness Guidelines ................................................................................30
Exercise and Health ..........................................................30
Your New Home Fitness Program ....................................30
Steps to Getting Started ..................................................31
Components of Fitness ....................................................32
Cardiovascular Fitness ......................................................32
Muscular Strength ............................................................32
Flexibility ...........................................................................33
Nutrition ............................................................................34
Understand Caloric Balance .............................................34
Eat a Variety of Foods .......................................................34
Drink Water .......................................................................34
Eat More Often / Portions ................................................34
Monitoring Your Intensity ..................................................35
Training Zones ..................................................................35
Beating the Dropout Odds ...............................................37
Suggested Readings ........................................................38
Workout Log .........................................................................................39
Schwinn®Fitness Limited Warranty ..................................................40
Contact Information .............................................................................41
3
CONTENTS

IMPORTANT SAFETY INSTRUCTIONS
The following definition applies to the word “Warning” found throughout this
manual:
Indicates a potentially hazardous situation which, if
not avoided, could result in death or serious injury.
PRIOR TO USING THIS EQUIPMENT, OBSERVE THE FOLLOWING
WARNINGS:
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1. Read and understand the complete Owner's Manual.
2. Read and understand all Warnings on this machine.
3. Keep children away from this machine and / or supervise them
closely if they are near the machine or present during its operation.
This machine is not suitable as a children’s toy. There is a natural
tendency for children to want to play on exercise equipment,
and parents and others in charge of children should be aware of
their respective responsibilities. Moving parts that may appear
to present obvious hazards to adults may not appear to do so to
children.
4. Consult a physician prior to commencing an exercise program. If, at
any time, you feel faint or dizzy, or experience pain, stop and consult
your physician.
5. Inspect this machine for loose parts or signs of wear. Do not use if
found in this condition. Contact Nautilus Customer Service.
6. This machine contains moving parts. Use Caution. Do not wear
loose clothing or jewelry.
7. This machine is designed for a user weight limit of 300 lb. (136 kg).
Do not use if you are over this weight.
8. This machine is for Consumer use only.
9. Care should be taken when mounting and dismounting the Elliptical
exercise machine. The pedals should be in a stable position.
10. Disconnect all power before servicing this machine.
11. Do not operate this machine in damp or wet locations.
SAFEGUARDS
4

12. The recommended minimum clearance required around each Elliptical
machine for access to passage around and emergency dismount shall be
stated. The minimum dimensions are to be 0.5m (19.7 inches) on each
side of the Elliptical.
13. Keep the foot pedals clean and dry.
14. Operate the machine in the manner described in this manual. It can be
hazardous to over exert yourself during exercise.
5
SAFEGUARDS

SAFETY WARNING LABELS
BEFORE USING YOUR PRODUCT: The following warning label is located
on the Schwinn®Elliptical Trainer Model 431. Please read all safety
precautions and warning information prior to using your product. Be sure
to replace any warning label if damaged, illegible or missing. If you do not
have, or cannot find, or need to replace a warning label, please call 1-800-
864-1270 to obtain a new label.
Label:
SAFEGUARDS
6

Label 1
Location: Affixed to the console mast just below the computer.
Serial Number (in this format) on under-
side (refer to the Contact Information
section for recording)
7
SAFEGUARDS

THE REVOLUTIONARY SCHwINN®BIOFIT™
COMFORT SYSTEM
The unique and revolutionary Schwinn®BioFit™Comfort System
is designed specifically to ensure that each point of contact and
user-interface with the elliptical trainer provides the user with proper
ergonomic and bio-mechanical positioning, superior comfort, and the
ultimate in functionality.
FEATURES
8

Other features:
nThe Schwinn®BioGlide™Elliptical path offers biome-
chanically designed linkages to provide a comfortable
movement of the foot throughout the elliptical motion
nMulti-program and feature-packed Schwinn BioConnect™
computer with 16 levels of resistance will keep you
motivated and help you achieve your fitness goals
nGrip heart rate for monitoring your workouts
nInnovative console design includes an integrated
MP3/portable media compartment, on-console towel
hook, and multi-position fan
nSchwinn®BioDyne™performance system includes a 25
lb. (11.3 kg) steel flywheel and computer controlled drive
system that provide high inertia for smooth strides
nTransport wheels give you the versatility to move your
workouts to the family room while watching the kids or
the den while enjoying your favorite tv program
nSmall footprint fits easily into most spaces in your home
nLarge-size water bottle holder fits most beverage
containers and may be removed and cleaned separately
9
FEATURES

Plug the AC adapter into the lower front of the machine.
To start using your Schwinn®elliptical trainer, 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. 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 desired workout.
nFull Body/Lower Body
You can use your Schwinn®elliptical trainer for a complete body
workout or lower body workout 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.
nForward/Reverse
You can use your Schwinn®elliptical trainer in the forward and
reverse directions to vary the muscles you work out. This will also
vary your workout, helping you to stay motivated. To change direc-
tions, simply slow the pedals down until they stop, and switch
directions.
nResistance adjustment
Using the console, you have control over the levels of resis-
tance integrated into your workout. Typically, lower resistance lev-
els enable you to move at a faster pace, placing increased demand
on your cardiovascular system. Higher resistance levels will typi-
cally deliver more of a muscle / endurance workout at lower RPMs.
But everyone is different! So experiment and find the beginning of
resistance that is comfortable for you.
HOw TO USE THE SCHwINN®ELLIPTICAL TRAINER
OPERATION
10

HOw TO USE THE SCHwINN®EXERCISE ELLIPTICAL
COMPUTER
Using the Computer
Your Schwinn®elliptical is equipped with a versatile computer console which
includes:
• Quick Start
• 1 Manual program
• 10 profile programs
• 3 Heart Rate Control programs
• 2 Custom user-defined programs
• Time Trial program
• Fitness Test
• Calorie Goal
• BMI (Body Mass Index)
• Recovery Mode
• Results Mode
This console provides
you with important
information about
your workout as well
as controlling the
resistance levels. The
following sections
will describe how to
utilize the many func-
tions provided by this
computer. Keep this
manual accessible for
future reference, as
you will want to exper-
iment with the various
functions while you
become familiar with
the elliptical.
Computer Console
Design
Before we discuss
using the specific func-
tions of the computer,
let’s get familiar with
the display, the differ-
ent features, and vari-
ous buttons located on
the console.
11
OPERATION

Computer Features
nLCD Display
The large LCD (Liquid Crystal Display) screen located in the center of the
console is your information center. This display is divided into sections that
provide information about your workout and any preset information you may
have input into the computer. The display provides a large main window that
indicates the PROGRAM selection and RESISTANCE LEVEL. The smaller
windows across the bottom show INTERVAL TIME and TIME, RPM and
WATTS, DISTANCE, and HEART (PULSE) RATE. The next larger window
on the right side of the display shows SPEED and CALORIES, ENGLISH or
METRIC operating mode, and the CYCLIST ICON with spinning wheels
relative to your SPEED. The icon also indicates that the program is running.
The large main area of the display shows the program profile you are using.
Within this profile are “bricks”, or rectangles, that are stacked vertically and
indicate the relative resistance level and course profile. The computer is
capable of offering 16 different levels of resistance. One “brick” represents
the lowest level and eight “bricks” represent the highest level. You can view
the level you are exercising in by referencing the Level numbers displayed
on the left and right side of the “brick” display. Levels 1, 3, 5, 7, 9, 11, 13,
and 15 display on the left side and Levels 2, 4, 6, 8, 10, 12, 14, and 16 dis-
play on the right. The highest value displayed is the resistance level you are
working out in.
In addition, you will notice that there are 12 columns of these “bricks” lined
up horizontally across the bottom of the center of the display. Each Profile
Program is 50 columns or “intervals” long so each of these columns or
“intervals” represents one fiftieth of your workout time. For example, if you
enter a workout time of 25 minutes, each column or “interval” time will last
a duration of 30 seconds. Since the display shows the first 12 columns of
your workout program, as you progress through the workout, the program
will scroll to the left. The flashing “bricks” on the leftmost column let you
know where you are in your workout and other columns to the right show
the upcoming course profile.
The Manual, Heart Rate Control, Custom and Time Trial programs will display
in the 12 interval columns as viewed on the LCD screen and do not scroll as
you advance through the workout.
nAlphanumeric Display
Within the LCD display the computer features a “message center” that
prompts you to input specific data and values to make the elliptical easy to
operate and gets you to your workout quickly.
OPERATION
12

USING THE 431 COMPUTER
nLCD Display Descriptions
TIME Displays the workout TIME. The TIME will count down from the
TIME you entered when beginning the program and shows the TIME
remaining for your workout.
INTERVAL TIME Displays the INTERVAL TIME. The INTERVAL TIME will count down
showing the TIME remaining before the program moves to the
next column.
RPM Displays the current pedal RPM (revolutions per minute).
WATTS Displays the current power you are producing at a given resistance
level. A WATT is a measure of workload similar to horsepower (in
fact 1 horsepower is equal to 746 Watts).
DISTANCE Displays the estimated DISTANCE traveled (Miles or Kilometers).
PULSE Displays your current heart rate BPM (beats per minute). You must
grip each Heart Rate contact sensor pod to enable the computer to
detect your heart rate.
SPEED Displays the estimated SPEED (Miles or Kilometers / hour).
CALORIES Displays the estimated CALORIES you have burned during the exercise.
nConsole Buttons and Button Functions
START / PAUSE Used to start and pause the workout. When in a program pressing
this button will pause the workout. Press this button again to restart
the clock and the program where you left off.
UP / DOWN Used to change resistance level or to adjust values such as program
time etc.
ENTER Confirms or enters your selection.
SCAN These 3 buttons enable the user to alternately view Interval Time or
Time, RPM or Watts, and Speed or Calories.
RESET Pressing RESET in the program mode will bring you back to the
“ENTER PROGRAM” screen. Holding the RESET button down
for 2 seconds will reset the console and perform the “Power Up” step.
QUICK START When the screen displays “ENTER PROGRAM”, pressing this
will start the Manual Program. This is a “one-touch” way of starting
the Manual Program.
RESULTS Press this button to end the program and see the summary results of
your workout: Total Time, Total Distance, Average Speed, Average
Watts, Average Pulse and Total Calories. Once you press this button
your workout will end. You cannot go back and resume your workout
where you left off. See START / PAUSE above for information
regarding pausing then resuming your workout.
RECOVERY Press this button to measure and obtain your heart rate recovery
score. See section “Recovery Test”.
FAN The console features a fan with adjustable louvers to direct airflow to
cool you off while working out. Pressing this button turns the fan on or off.
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OPERATION

USING THE 431 COMPUTER
nAuto Shut-Off (Sleep Mode)
The console will automatically shut off in approximately 2 minutes without
use or input. There is no on/off switch. (Press any button to power up the
console and “ENTER PROGRAM” appears in the alphanumeric display.)
nInformation Mode
The computer enables you to switch between English or Metric units
by pressing and holding the UP and DOWN buttons simultaneously
for 3 seconds. Use the UP or DOWN button to select “ENGLISH” or
“METRIC” and press ENTER to confirm. The computer will enter the
Information Mode. In the Information Mode, by following the displayed
menu and prompts, you will be able to:
Select ENGLISH measurement units which sets the computer for:
• Miles
• Miles/hour
• Pounds
• Inches
Or select METRIC measurement units which sets the computer for:
• Kilometers
• Kilometers/hour
• Kilograms
• Centimeters
See Total Distance
See Total Hours
Press ENTER and then the software version will display. Press ENTER
again to exit the Information Mode and the computer will bring you to the
“ENTER PROGRAM” mode.
nGrip Heart Rate
This Schwinn®elliptical is equipped with grip heart rate sensors located on
the handlebars. You must contact these sensors with both hands so the
computer can detect your pulse. The computer uses information detected
by the grip heart rate sensors for many of the software features. Make
sure you are griping the pods and look for the flashing “heart” icon and
pulse rate located on the lower right portion of the LCD display (to the left
of the CYCLIST icon) indicating that a pulse signal is being received. This is
extremely important for the Heart Rate Control and Fitness Test programs.
The computer must receive a steady, consistent signal for the duration of
these programs to operate correctly. If there is no display please see the
section titled “IMPORTANT Things You Should Know Before Exercising” for
more information.
OPERATION
14

SOFTwARE FEATURES
Quick Start:
This is a “one-touch” way of starting the Manual Program.
1 Manual Program:
You manually adjust the resistance level during your workout to make the pro-
gram easier or more challenging.
10 Profile programs:
The computer offers a variety of fun and exciting profile programs to keep you
motivated and on track to achieving your fitness goals:
Profile Program 1 Ride in the Park
Profile Program 2 Rolling Hills
Profile Program 3 Plateau
Profile Program 4 Speed Intervals
Profile Program 5 Strength Intervals
Profile Program 6 Pyramid Intervals
Profile Program 7 Ramp Interval 1
Profile Program 8 Ramp Interval 2
Profile Program 9 Pikes Peak
Profile Program 10 Cross-Training
3 Heart Rate Control (H.R.C) Programs
These programs enable you to choose to workout in 3 different heart rate zones;
60% to 70% of max. heart rate, 70% to 80% of max. heart rate, and 80% to
90% of max. heart rate. The zones are calculated based upon your age and the
percent of maximum heart rate you select to exercise in.
***Please note: You must grip the heart rate sensor pods located on the handle-
bars for the computer to read your pulse and for the Heart Rate Control programs
to work effectively.
60% - 70% of maximum heart rate – General Fitness Zone – Fat Burning
Exercise within this zone improves general fitness, begins to develop endurance,
and contributes greatly to weight control and management by utilizing mostly fat
Calories for energy.
70% - 80% of maximum heart rate – Aerobic Workout Zone – Endurance
Training Exercise within this zone increases overall fitness, improves cardio-
vascular efficiency and endurance.
80% - 90% of maximum heart rate – Anaerobic Workout Zone – Performance
Training Exercise within this zone maximizes fitness and athletic performance.
***We strongly recommend you consult with your physician before exercising in
this zone.***
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OPERATION

2 Custom User-defined Programs
These programs enable you to set up, store into memory and then work out
in 2 different course profiles that you customize.
Time Trial
This program enables you to work out against a “pacer” to determine how
long it takes you to cover a preset distance. You preset the speed of the
“pacer” as the baseline of your workout and race to the end of the preset
distance. At the end of the Time Trial, the computer displays the watts,
distance, speed, etc. that you have achieved.
Fitness Test
The Fitness Test is one of the best ways to measure improvements in your
physical fitness level. The test measures your fitness by comparing your
power output (in Watts) to your Heart Rate. In general, as you become
“more fit,” you will produce more power (Watts) at a given Heart Rate.
Here is how the test measures your power and heart rate. As the test starts,
the power (watts) slowly increases. This means that you will work harder,
and as a result, your heart rate increases. The watts continue to increase
automatically until your heart rate reaches the “Test Zone.” This zone is indi-
vidually calculated for each user to be near 75% of their estimated maximum
heart rate. (This "Maximum Heart Rate" is computed from the information
you input into the computer when you start the program. These number val-
ues are different for everyone.) When you reach the Test Zone, the elliptical
holds the watts steady for 3 minutes to allow you to achieve a steady heart
rate state. It is important to concentrate on keeping a steady heart rate dur-
ing these 3 minutes to ensure consistent and more accurate readings.
At the end of the three minutes, the computer measures your Heart Rate,
and the power (Watts). These numbers (along with information about your
age and weight) are put into a formula, and produce a “Fitness Score.”
By logging and noticing the change in your own fitness scores, you can see
your progress to increased fitness. The higher your score, the higher your fit-
ness level. For example, let’s say you have an initial fitness score of 28. Four
weeks later you perform the test again and your score is 35. This means
you have increased your fitness. Your power output has increased and at the
same time your heart rate has decreased. You are producing more power
with less effort.
Note: The Fitness Test is an excellent way to measure changes in your own
fitness level. It is not designed to compare one person’s score to another
person’s score, because the test's formula only “estimates” your Maximum
Heart Rate. Therefore the numbers are only relevant when compared with
your own fitness scores. (There are no corresponding "absolute" numbers in
the owner’s manual that you can reference to see what your fitness level is.)
OPERATION
16

Calorie Goal:
The Calorie Goal feature lets you select an amount of Calories you would like to
burn during your workout.
When selecting “CALORIE GOAL”, use the UP and DOWN buttons to select
the amount of Calories you wish to “burn” from 10 to 990. Each increment will
change the Calories by 10. Confirm your selected value by pressing the ENTER
button.
The console will prompt you to choose a profile program. Use the UP or DOWN
buttons to select a profile program and press the ENTER button to confirm your
selection. During the program the Calorie display will count down from the num-
ber of Calories you entered to 0.
BMI (Body Mass Index) Measurement
BMI is a useful tool that shows the relationship between weight and height that
is associated with body fat and health risk. The table below gives a general rating
and BMI score:
BMI
Underweight Below 18.5
Normal 18.5 – 24.9
Overweight 25.0 – 29.9
Obesity 30.0 and above
There are limitations however. It may overestimate body fat in athletes and oth-
ers who have a muscular build. It may also underestimate body fat in older per-
sons and others who have lost muscle mass.
When choosing the BMI program you will be prompted to enter your height and
weight and the computer will calculate and display your Body Mass Index. The
console will display “IDEAL BMI RANGE”. The ideal or normal range is 18.5
– 24.9. The console will also display your ideal weight range for your height.
SOURCE: Centers for Disease Control and Prevention (CDC), Atlanta, GA.
The CDC is an agency of the federal Department of Health and Human
Services.
CONSULT YOUR PHYSICIAN FOR MORE INFORMATION ABOUT BMI AND
THE WEIGHT THAT IS APPROPRIATE FOR YOU.
Recovery Test
Recovery Test shows how quickly your heart recovers from an exercise state to a
more restful state. Improved recovery is an indicator of increasing fitness.
For the console to perform the Recovery Test two things must happen. You must
press the RECOVERY button, AND, the console must be displaying your heart
17
OPERATION

rate. When both of these situations occur, then the console will perform the
Recovery Test.
The console will show “01:00 STOP” and the time will begin to count down.
Stop exercising but continue to grip the heart rate sensors. After 5 seconds,
the display will show “00:55 RELAX” and will continue to count down to
00:00. For the entire minute the console will also show your heart rate. You
must grip the heart rate sensors for the duration of the test.
The display will continue to show “RELAX” and your heart rate until the clock
counts down to 00:00. The console will then calculate your recovery score.
Recovery Score = Your heart rate at 1:00 (the beginning of the test) minus
your heart rate at 00:00 (the end of the test).
The display will show “SCORE (Recovery Score)”. This will remain on the
display for 5 seconds; then you can press RESULTS to view a summary of
your workout and end the program you are working out in, or press START
to resume working out where you left off.
The higher the Recovery Test score value, the quicker your heart rate is returning
to a more restful state and is an indication of improving fitness. By recording
these values over time you can see the trend toward better health!
When you press the RECOVERY button and there is no heart rate signal
or display, the console will show “NEED HR” and the HEART RATE ICON
on the display will blink. This message will show for 5 seconds, then the
Program will resume. You must see your heart rate on the display and then
you must push the RECOVERY button again to perform the test.
Helpful Tip: For a more relevant score, try to obtain a steady heart rate for
3 minutes before pressing the RECOVERY button. This will be easier to
achieve, and obtain the best result, in the Quick Start or Manual program so
you can control level of resistance.
***Please note: The RECOVERY button does not function when you are in
the BMI program.
Results Mode
When you complete a program, the Results Mode will automatically display
and show your basic workout statistics. Manually pressing this button during
your workout will also end the program and then give you your basic workout
statistics. You cannot return to your workout after pressing this button.
To have the option of either ending your workout and seeing your workout
results, or pausing your workout so you can return to where you left off, per-
form the following steps:
To STOP or PAUSE the program: Press the START / PAUSE button to
OPERATION
18

pause your workout. The display will show “PRESS RESULT OR PRESS
START”. Then if you press the RESULTS button the computer will show
your workout results and end the program, or if you press START / PAUSE
the computer will resume the program where you left off.
In Results Mode the console will display:
“GREAT JOB” This will hold for approximately 3 seconds.
“YOUR RESULTS” This will hold for approximately 3 seconds.
The display will show the following workout results:
SPEED: showing Average Speed
TIME: showing Total Time
DISTANCE: showing Total Distance
CALORIES: showing Total Calories
WATTS: showing Average Watts
HEART RATE: showing Average Heart Rate
Pressing the RESET button will bring you back to the “ENTER PROGRAM”
mode. After 60 seconds the console will automatically return to the
“ENTER PROGRAM” mode.
IMPORTANT Things You Should Know Before Exercising
A. The values calculated or measured by the computer are for
exercise reference purposes only, NOT FOR MEDICAL PURPOSES.
Please consult your physician before starting any exercise program.
He or she can help establish the exercise frequency, intensity,
(including determining your maximum and minimum heart rate and
target heart rate zones) and the exercise time appropriate for your par-
ticular age and condition. If you have any pain or tightness in your
chest, an irregular heart beat, shortness of breath, feel faint or have
any discomfort while you exercise, STOP! Consult your physician before
continuing.
B. Pulserate — The pulse rate will be displayed after the system has
detected 4 stable pulse signals. Pulse rate is then updated after
receiving every two signals.
***PleaseNote: If your heart rate goes above 199, the “1” will
flash. So a heart rate of 224 will be displayed as 124, and the 1
will be flashing***
C. Pulserate readout — While the grip heart rate feature is a quick
and convenient way to check your heart rate, it is generally not as
accurate as a wireless transmitter belt and is subject to occasional
19
OPERATION

mis-readings and interference. You may, from time to time find inconsisten-
cies with the heart rate display on your display console. There are many
external factors that can affect the heart rate display. Some factors that influ-
ence the reliability of the heart rate signal include the environment where
the equipment is used and even the physiology of the users themselves.
Electromagnetic interference produced by such items as televisions, comput-
ers, microwave ovens, cellular and cordless telephones, and fluorescent
lights can also have an effect on the heart rate display on your equipment. By
moving the product away from such items, you may be able to avoid many
heart rate display problems.
D. ResistanceControl — You can control the resistance of the elliptical
by using the UP or DOWN buttons. You increase the resistance by
pressing the UP button or decrease the resistance by pressing
DOWN button. You will notice a slight lag in time while the electronic
brake adjusts to your input, so make sure to allow for this and
don’t over-compensate.
E. SleepMode — The console will enter a “Sleep” mode and the sys-
tem will turn off automatically if there is no input for approximately 2
minutes. Press any button to return the computer to its pre-
“Sleep” state or press and hold the RESET button for 2 seconds
to clear the computer.
OPERATION
20