Schwinn SRB-1500 User manual

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EXlWo Schwinn Fitness. 1886Prairie Wav. Louisville. CO 80027
O 2002 Schwinn Fitness
. SCIIWINNFITNESS.COM . 1.877.417.0519
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SRB-'-sOO FEATURES AND BENEFTTS
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Sophisticated Computer
Computercontrolledresistance.
12
presetpro'
grams
and one userdefinedprogramincluding
HeartRatecontrol (HRO,
constantPower(WATT9,
Recovery
FitnessTest,
RPM,Calories,Distance
andTime
Battery Powered Cornputer
4 "C" cellhatteries
provideup to a Vear
of
seivice
life.Nocablesor walloutletsare
required
providingmoreflexibleposition'
ing of the unit in ahomesetting.
Heavy Duty Construction
lnstitutionai grade
steelconstruction
standsup
to the most intenseworkout environment
Low Step Over Height
Provideseasyentryandexit from the bike.
Wide RideTM Pedals
Extralargefoot platform with two wav
adjustable
strapsfor acomfortable,
sure-footed
gripfor anvfoot size
Adjustable Seat
Fastandeasvseatadjustmentaccommodates
ridersof allbody sizes.
Transport Wheetrs
Built-in transport wheelsmakefor quickand
easymovement,
positioning
andstorageof the bike.

GONGRATULATT('NS!
Thank
youfor makingthe SchwinnSR8"1500exercisebikea part
of yourexercise
program.
Formany
years
to come,
youwillbe
ableto relyon the quality of schwinn'scraftsmanshipanddura-
bility.
Wehaveincluded
some
general
fitness
guidelines
for your
useandhope
you
willfindtheinformationvaluablein
assisting
youinyourpursuit
of ahealthylifestyle.
The
SRB-1500exercisebikewillenable
vou
to customizeand
monitor
yourworkoutsto:
A Increase your enerElylevel
A Increase cardiovascular and aerobic fitness
A Increase lower body muscle stren$th
V Decrease your overall percentaEle
of body fat
Whether
you
are
justgetting
startedinanexercise
program
or
are
already
physically
fit,the sRB-1500is
designedto beaneffi-
cient,easyandenjoyablewayto achieveanimprovedleveloffit-
ness.You
canexercise
your
way
to amorefit andhealthybody.
Theon-boarddigitalcomputerenables
you
to accurately
monitor
yourprogress
bytrackingtime,distance,speed,calories,RPMS,
calories
per
hour,loadandheartrate.
Thisowner'sManualcontainsalltheinformation
you
needto
operateandenjoy
yourSRB-'1500exercisebike.Pleasereadthe
manualin itsentiretybeforeattempting
to exerciseonthe
SRB-1500.Let's
getstarted.
FITNESS SAFEGUARDS
Beforestartinganyexercise
program,
c0nsultwith
y0urphysician
0rhealth
professional.
He0rshecanhelp
establishtheexercisefrequency,intensity
(target
heartratezone)
andtimeappropriate
for
your
particular
ageandconditi0n.lf
you
haveany
pain
0rtightnessin
your
chest,anirregularheartbeat,shortness0f
breath,feelfaint0rhaveanydiscomfortwhile
you
exercise,ST0P!Consult
yourphysician
beforecontinu'
Ing.
l,vARNTNG
Failuret0f0llowany0fthesesatuguardsmayresultininjury0rserioushealth
pr0blems.
. D0not
place
fingers0ranyotherobjectsintomoving
parts
0fthe
exerciseequipment.
. Keepchildrenand
pets
awayfromthebike.
Achild'scuriositymayresultininjury
. Donot
allowchildrentousetheSRB-1500bike.
Themachine
is
designed
and
intendedfor
adults,
not
children.
. Neverturn
pedal
crankarmsbyhand.T0avoidenhnglementand
possible
injuryd0notexpose
hands0rarmst0thedrivemechanism.
. D0
notdismounttheSR8.1500bikeuntilthe
pedals
areatacompleteSToP
. Warn
bvstanderst0
keep
asafedishnce.
Donot
allowan\/onetotouchthebikewhileitisinoperation
TABLE OF C('NTENTS
Operation....-.. ....................6
How
to usethesRB-'1500
exercisebike.................................................6
Howto usethe
sRB-1500exercise
bikecomputer........................7-15
Maintenance. ..............16
..............16
Moving
your
SRB-'1500exercise
bike...............................
Abalanced
workout................ ............22
warmup ...................22
Aerobic/strength
exercise...... ................................-...22
cooldown...... ....-.-...23
Howto determine
your
maximumheart
rate...................................23
Target
heartratetraining
zones............... ................23
Beating
the dropoutodds:
Jumpstart
your
fitness
program
.......24
summarvof surgeon
ceneral's
Reporton
physical
activity
andhealth .............24
Makeexercise
ahabit............. ............-..25
lt'snevertoo late
for fitness ...........26
Suggested
readings ........-.................26
SchwinnFitness Limited Warranty .............................-27

H('vl' T(' USE THE SRB.1sOO EXERCISE BII(E
IltG-l I Seat adjustment
Proper
seat
adjustmenthelps
ensure
maximum
exerciseefficiency
andcomfort,
whilereducing
the riskof injurV.
1.Place
one
pedal
in
theforward
position
and
centerthe ballof
Vour
footoverthe
centerof
the
pedal.
Your
legshould
beslightlv
bentat
the
knee
(Fig.'1
).
2.lfyour legis
too straight
or Vour foot cannot
touch
thepedal,
you
willneed
to movethe
seatforward.
lfyourlegisbent
too much,
you
willneedto movethe
seatbackward.
3.Adjustthe
seatby
pulling
uptheseat
lever
located
ontherider'slower
right-hand-side
of
the seat.slide
the seatforward
or backwords
asrequired
to achieve
thecorrect
position.
Push
downfirmlV
ontheseatlever
to lock
the
slider
position.
I Foot positioning!/pedal strap adjustment
Place
theball
ofeachfootonthepedals.
Rotate
thepedals
untilone
footiswithin
arms
reach.Then,
reach
downcarefully
andfasten
therubber
strapover
your
shoeand
secureit
to thepedal
byslippingthenubatthe
endof
thepedal
through
oneofthe
slotsinthe
strap.
Pull
downonthestrapuntilit snapsinto
place
(Fig
2.).
Repeatfor theotherfoot. Keep
your
knees
andtoesfacingforward
to ensuremaxi-
mum
pedaling
efficiency.
Pedalstraps
canbe
left
in
place
for subsequent
workouts.
I Lower body workout
Once
you
arein
position
and
sittingcomfort-
ably,slowly
begin
pedaling
with
vour
hands
resting
onthehandgrips.
Pedalatan
easy
pace
withlowresistance
until
you
feelsecure
and
comfortable.
Then
try experimenting
with the
range
of resistance levels
and
thevarietvof
programs
availablewith
thecomputer
console.
USING THE SRB.'-sOO G('MPUTER
I Usingthe SRe1s(X)Computer
Yourschwinn@sRB-1500recumbentbike
is
equipped
witha
versatilecomputerconsole.
Thisconsole
providesyou
with
importantinformationabout
your
workout
as
well
ascon-
trolstheresistancelevels.Thefollowingsectionwilldescribe
how
to utilizethemanyfunctions
provided
bythiscomputer.
Keepthismanualaccessiblefor
futurereference,
Vou
will
wantto experiment
with
the
variousfunctionswhile
vou
become
familiarwiththeSRB-1500recumbent
I ComputerConsoleDesiEln
Beforewe
discussusing
thespecific functionofthecomputerlets
get
familiar
with
the
displavandvariousbuttonslocatedontheconsole.
I LCDDisplay
The
SRB-1500console
isshippedwithaprotective
plastic
filmcoveringthecomputer
displav.Besureto carefullyremovethis
prior
to your firstuse.
ThelargeLcD
(Liquid
crvstalDisplay)screen
locatedin
thecenterofthe sRB-1500con-
soleis
your
information
center.
This
display
isdivideclintosectionsthat
provide
infor-
mationabout
Vour
workoutandany
preset
information
you
mayhaveinput
into
the
computer.Thedisplay
provides
alargemainwindowthatindicatestheworkoutmode,
resistancelevel
and
whethera program isrunningor stopped.Notethat the resistance
levelisshownintwoways.Therearenumbersindicatingtheresistancelevelsfrom1
(lowest)
to'16
(highest).
Thenumbersare
shown
with
odd
numbersontheleftsideof
thescreen
and
even
numbersontherightside.As
you
increaseordecrease
resistance
you
willseethenumberincrementallyappearordisappear.
Theresistanceisalsoshown
viathe "brick road",thisisastackof blacksquaresthat willindicatethe relativeresis-
tance
level.
As
moreresistanceisaddedmorebrickswillbecomeblackindirectrelation
to theresistancenumberreflectedonthedisplay.
The
lower
portion
oftheLCD display
provides
workoutroutinedetails.This
portion
is
divided
intofive
separate
cellsthat provide differentinformation.Let'sdiscussthe infor-
mation
provided
byeachofthesecellsstartingwiththefirstcellontheleft-hand-side.
Thiscellorovidesboth
RPM
(Revolutions
PerMinute
- ofthecranks)aswellas
vour
rela-
tivespeed.ThecomputerwillscrollbackandforthbetweenRPMandSPEED
while
you
areworkingout.Thesecondcell
(to
therightof RPM,/SPEED)
provides
theworkoutTlME
and
will
eithercount
down
orcountupthetimeofVour
workoutdependingonthe
modebeingusecl.TotherightoftheTIMEcellisthewAfi/cALoRlEs
cell.Thiscell
pro-
vides
theapproximate
wattage
(workload)
fora
given
resistancelevelaswellasthe
approximateamountofcaloriesburned.Wewilldiscussthesefunctions
in
greater
detaillaterinthismanual.TotherightofthewATT/cALoRlEscell
is
thePULSEcell.
ThePULSEcellwilldisplav
yourpulse
rate
while
riding
(both
ofyour handsmustbein
contactwiththe
grip
heartratesensorslocatedonthehandlebarsforthis
function
to
work).Your
pulse
rate
canbeutilizedto enhance
your
training
inmanvways,wewill
discuss
thesewavslaterinthismanual.
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USING THE SRB.'-sOO C('MPUTER
I Buttons
There
are
sixbuttonslocated
direcflvonthefront
ofthe
SRB-'1500
Console,
thevare,
ST/STOP
(Start/Stop),
RESET,
ENTER,UP,
DOWN
&RECOVERY.
Let's
discuss
thebasic
function
ofeachof
these
buttons. sT/sToP
isthe START
and
sTopbutton
that
you
will
useto begin,end
orpause
a
pro-
gram.
RESET
canbe
usedto simply
reset
a
pro-
gram,
oritcan
be
pushed
for2seconds
ormore
to do afull resetof the computer.
Afull reset
will
clearcertain
user
information
that
you
may
haveinput
into
tne
computer.
ENTER
isused
to select
a
function
andaccept
information
that
you
have
programmed
into
thecomputer.
TheUP
andtheDOWN
buttons
are
usedto scrollupthrough
program
modes,
to increase
ordecrease
resistance
anclto
select
user
provided
information
during
programming.
The
RECOVERY
button
islocated
separatelv
from
theother
but-
tonsand
provides
accessto afitness
testthatwill
allow
you
to gaugeyourgeneral
fitness
level
andtrack
yourimprove-
ments
overtime
(based
on
your
bodiesability
to recoverv
fromphVsical
exertion).
I Program Profiles
You
willnotice
'12
different
program
profiles
listed
onthe
frontofthesRB-1500
console.
Eachof
theprofile
pl through
P12represents
adifferent
workout
routine
thatis
prepro-
grammed
intothe
computer.
you
mav
findthese
profiles
helpful
in
deciding
which
preprogrammed
profileyou
would
like
to use.You
will
accessthese
profiles
through
thepRo-
CRAM
modein
thecomputer,
notbV
pushing
ontheprofile
pictures
provided
on
thefrontoftheconsole
I Program
Modes
Your
SRB-1500
computer
provides
four
basicworkout
modes,
MANUAL,
PROCRAM,
USERandTARCET
H.R..
Eachmode
Dro.
vides
manyoptions
for
customizing
your
workout.
The
manV
options
provided
will
become
morefamiliar
and
usefulto Vou
as
you
spend
time
eletting
to know
your
new
schwinn@
sRB-
1500
recumbent.
Belowwewill
discuss
howto accessand
use
each
ofthese
modes
andthevarious
subroutines
thev
con-
tain.In
orderto makethislearning
process
as
simpleas
possi-
blewewill
alwavs
startourdiscussion
from
the,,start-uo"
screen
on
your
computer.
Thisis
thescreen
that
you
first
see
wnen
youyour
computer
powers
up. you can
simply
push
anyof
thebuttons
to power
upthecomputer
orget onthe
bike
andstart
pedaling.
tf
atanv
time
you
want
to return
to
thestart-up
screen,
simply
push
theRESET
button
andhold
it
for
atleast2
seconds,
thiswill
perform
afull
resetand
return
you
to thestart-up
screen.
USING THE SRB-'-sOO C(,MPUTER
I Mode:
Function:
Manualmode
provides
a
verysimplewayofcontrollingtheresistance.
Forasimple
workoutroutine,
withonlytheresistancelevelto adjust,
thisistheprogram to use.
Howto usethis mode:
1.Fromthestart-upscreen
push
theuPbuttononetimesothe
MANUALmodeisflashing
2.PushENTERonceto selecttheMANUALmode.
3.PushtheuPbuttonto selectthe
resistancelevelfrom1
(easiest)
to 16
(hardest).
4.PushtheST/STOPbutton
to begintheprogram. You
willnoticethattheflashing
6
iconintheupperleft-handcorneroftheLCD display
willdisappear.Thisindicates (l
thattheprogram isrunning.
5.Youmayadjusttheresistance
levelbVusingtheUPorDOWNbuttons
atanytime
duringthe
workout.
6.Youmay
pause
theworkoutbv
pushing
thesT/sToPonce.Restarttheprogram
from
where
Vou
leftoffby
pushing
theST/STOPagain.
r Mode:
ItrNm * rrfiIr sub-routine
Function:
Thismodewillallowtheuserto program aspecific
workouttimewhileriding
inthe
Manualmode.Thecomputer
will
count
downtheworkouttimeuntil
the
clock
reaches
zero.Whentheclockreaches
zeroanalarmwillsoundto notify
you
that
you
have
reachedthedesiredtimelimit.
Howto usethis mode:
1.From
the
start-upscreen
push
theUPbuttonone
timesotheMANUALmode
isflash-
ing
2.PushENTERonceto select
theMANUALmode.
3-PushtheuPbuttonto selecttheresistance
levelfrom1
(easiest)
to 16
(hardest).
4.PushENTERonceto select
TIMEsub-routine
(TIME
willflash).
5.
Push
theuPbuttonto selectthelengthoftime
fortheworkout.
6.PushtheST/STOPbuttonto begintheprogram.
Youwillnoticethatthe
flashing
rl
icon
in
the
upperleft-handcorneroftheLCDdisplay
will
disappear.
Thisindicates (l
thattheprogram isrunning.
7.YoumavadjusttheresistancelevelbyusingtheUPorDOWN buttons
atanytime
duringtheworkout
8.
You
mav
pause
theworkoutby
pushing
thesT/sToPonce.Restarttheprogram
from
where
you
leftoffbV
pushing
theST/STOPagain.
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USTNG THE SRB.'.sOO C('MPUTER
rMode:
tmlm * fiIlflfilf,] sub-routine
Function:
Thismodewill
allowtheuserto program
aspecificworkoutdistancewhilerid-
ingin
theManualmode.The
computerwillcountdown
themilesuntilthe
user-defined
distanceisreached.The
computerwillsoundanalarm
to notifv
you
that
you
havereached
yourgoal.
Howto usethis mode:
1.From
thestart-upscreen
push
theUPbuttononetimeso
theMANUAL
mode
isflashing
2.PushENTER
onceto select
theMANUAL mode.
3.PushtheUPbuttonto selecttheresistancelevel
from't (easiest) to'16
(hardest).
4.PushENTERtwiceto selectDISTANCEsub-routine
(D|STANCE
willftash).
5.Push
theUPbuttonto select
theDISTANCE
(in.01mileincrements)fortheworkout.
6.PushtheST/STOPbutton
to begintheprogram.
Youwillnoticethat m
theflashingiconin
theupperleft-hanclcornerof
theLCD displavwiildis- rl
appear.Thisindicatesthat
theprogram isrunning.
7.Youmay
adjusttheresistancelevelbyusing
theUPorDOWNbuttons
atanv
timeduringtheworkout
8.Youmay
pause
theworkoutby
pushing
theST/STOPonce.Restart
thepro-
gram
from where
youleftoff bypushing
the ST./STOPagain.
rMode:
tmm * rtfiTrilffi
sub.routine
Function:
This
modewillallow
theuserto program aspecificcalorie
targetwhileriding
inthe Manualmode.When
theuser-definedcalorietargetisreached
thecom-
puter
will
soundanalarmto notify
you
that
Vou
havereached
yourgoal.
The
computeruses
preprogrammed
softwareto calculatetheestimatedcalorie
burnratefor
your
workout.Thisis
dependentonmanyfactorssuch
as
resis-
tanceleveland
pedal
RPM.
Howto usethis mode:
1.Fromthestart-up
screen
push
theUPbutton
onetimesotheMANUAL
mode
isflashing
2.PushENTER
onceto selecttheMANUALmode.
3.PushtheUPbuttonto selecttheresistancelevelfrom
'l(easiest)
to 16
(hardest).
4.PushENTER
threetimesto selectCALORtESsub-routine
(CALOR|ES
wiilftash).
5.PushtheUPbutton
to selecttheCALORIEtargetforthework
out.
USING THE SRB.'.sOO G('MPUTER
6.Pushthe
sT/sToPbuttonto begintheprogram.
You
willnoticethatthe
flashingiconintheupperleft-hand
corneroftheLCDdisplay
willdisappear.
Thisindicatesthattheprogram
isrunning.
7.You
mav
adjust
theresistancelevel
byusingtheuPorDowNbuttonsatany
timeduringtheworkout
8.Youmay
pause
theworkoutby
pushing
thesT/sToPonce.
Restartthe
pro-
gram
fromwhere
you
leftoffby
pushing
theST/STOP
again.
rMode:
ffmlm * Um sub-routine
Function:
Thismodewillallowtheuserto program
aspecific
constantWATT
(wattage)
target
whileridinginthe Manual
mode.AWATTisameasure
ofworkloadsimi-
lar
to horsepower
(in
fact'l horsepowerisequalto 746wATTs).This
program
willallowtheuserto determine
aconstant
WATTloadfortheworkout.
The
computer
will
slowly
adjusttheresistance
levelautomaticallyto achieve
the
desired
Wattageload.lfpedal
RPMslowsdownthecomputer
willincrease
the
resistancelevelto maintainthetargetwattage. lfpedal
RPMincreases
the
computer
willdecreasetheresistanceto maintainthetarget
wattage.This
program
isavery
powerful
training
toolthatwillassuretheusermaintainsthe
desiredworkoutintensitv
throughouttheentireduration.
lfforsome
reason
thecomputer
cannotreducethe resistancelevelsufficiently
to bringtheusers
WATTleveldownto the
preset
amountanalarm
will
sound
indicatingan
"over
Wattagesituation".
lftheuserdoesnotslow
their
pedal
RPMsufficiently
enoughto reachthetargetWATT
mountafter3minutesthecomputer
will
shutoff.
Howto usethis mode:
'1.
Fromthestart-upscreen
push
theuPbuttononetime
sotheMANUAL
modeisflashing
2.Push
ENTER
once
to selecttheMANUAL
mode.
3.PushENTERfourmoretimes
to selectWATTsub-routine
(WATT
willflash).
4.PushtheuPbutton
to selecttheWATTtarget
fortheworkout(adjusted
in5
WATTincrements).
5.Pushthe sT/sToP
buttonto beginthe program.Youwillnoticethat tne f7,l
flashingiconintheupperleft-handcorner
oftheLcDdisplay
willdisappear.
fll
Thisindicatesthattheprogram
isrunning.
6.
Resistancelevelsfortheworkoutare
controlledbythecomputer
andwill
adjustautomaticallV.
7.You
mayadjusttheconstantWATTtargetduring
theworkoutby
pushing
theSTlsToP
buttononceto pause theprogram,
then
push
theUP
or DOWN
buttonsto selectthenewtargetWATTvalue.Push
thesT/sToPbuttonagain
to restarttheroutine.
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USTNG THE SRB-'-sOO C()MPUTER
rMode:
tfimm * IlllT[l sub-routine
Function:
This
modewillallowtheuserto program a
specific
pulse
targetwhileridingin
theManualmode.When
theuser-defined
pulse
targetisreached
thecomput-
erwillsoundanalarmto notify
you
that
you
have
reached
yourgoal.
Inthis
program
thecomputerwillnotmakeadjustments
to theresistance levelto
effect
yourheartrate,it willonlv
notifyyouthat yourpreset
heartratevalue
hasbeenreached.
Howto usethis mode:
'1.
Fromthestart-upscreen
push
theUPbuttononetimesotheMANUAL
modeisflashing
2.PushENTER
onceto selecttheMANUALmode.
3.PushtheUPbuttonto selecttheresistance
levelfrom1
(easiest)
to 16
(hardest).
4.PushENTERfivetimesto selectPULSEsub-routine
(PULSE
willflash).
5.Push
theUPbuttonto selectthepulse targetfortheworkout.
6.Pushthe
ST/STOPbuttonto beginthe program. Youwillnoticethatffie m
flashingiconintheupperleft-handcorner
oftheLCDdisplavwilldisappear.
fI
Thisindicates
thattheprogram isrunning.
7.Youmayactjustthe resistancelevel
byusingthe UPor DOWNbuttonsatany
timeduringtheworkout
8.Youmay
pause
theworkoutby
pushing
theST/STOPonce.Restartthepro-
gram
from where
you leftoff bypushing
the sT/sToPagain.
9.Inorderforthecomputerto accuratelydisplay
yourpulse
rate
please
make
sure
yourhandsremainincontact
with the gripheartratesensorslocatedon
both sidesof the handlebar.Youmustbe holding
bothfor the systemto dis-
playyourheartrate.
I Mode:
Function:
This
modewillallowtheuserto selectoneofthe12
preprogrammedprofile
storedin
thecomputer.Youmayreferencetheprogram numberand
profile
printed
on thefront of the computer. Each
programprovides
adifferent
workout
routinethatisfullyautomaticandcontrolledbythe
computer.
The
usercanincreasethelevel
ofthe
resistance
ifdesired,theseadjustmentswill
effecttheentire
profile
thereforeraisingtheresistance
throughouttheentire
workoutroutine. Asthe routine
progresses
aflashingcolumn
of bricksonthe
displaywillnote
therider'slocationwithin theprofile. Whentheendofthe
brickroadisreachedtheroutinewillcontinuefromthebeginning.
USING THE SRB-'-sOO C('MPUTER
Howto use this mode:
1.Fromthestart-upscreen
push
theUP
buttontwotimessothePRoCRAM
modeisflashing
2.PushENTERonceto selectthePROCRAM
mode.
3.PushtheuPbuttonto selectthePRooRAMnumberP1
- P12
4.PushtheST/STOPbuttonto begintheprogram.
Youwillnoticethatthe fttt
flashingiconintheupperleft-handcornerof
theLcDdisplaywilldisappear.
fI
Thisindicatesthattheprogram
isrunning.
5.
Youmav
adjust
theresistancelevelbyusingtheUPorDOWNbuttonsatanv
timeduringtheworkout.Thisadjustment
will
effecttheentire
profile
not
just
thecurrentsetting.
6.
Youmay
pause
the
workoutbV
pushing
theST/STOPonce.Restartthepro-
gram
fromwhere
you
leftoffby
pushing
theST/SToPagain.
I Mode:
Function:
Thismodewillallowtheuserto createone's
own
program
profile.
Thisuser
created
program
willremaininthememoryuntilthenextfull
resetis
per-
formed
(RESET
oushedandheldfor2secondsormore).Thismodeallowsfor
great
creativityindesigningone'sunique
workoutroutines.
Howto usethis mode:
1.Fromthestart-uoscreenoushtheUPbuttonthreetimesso
theusERmode
isflashing
2.PushENTERonceto selecttheUSERmode.
3.PushtheuPbuttonto selecttheresistance
levelforthefirstsegment
(col-
umn).
lf
Vou
wishto reducethe level
push
theDOWNbutton.Oncethedesired
resistanceforthefirstsegmentofthebrickroad
is
determined
press
ENTER.
4.PushtheUPbuttonto settheresistance
levelforthesecondsegmentin
thebrick
road
using
thesame
process
listedabove.Repeatthis
process
until
all16columnsofthe brickroadhavebeen
programmed.
5.Pushthe sT/sToPbutton to beginthe program.Youwillnoticethatthe fi,t
flashingiconin
theupper
left-hanclcorneroftheLcDdisplay
will
disappear.tl
Thisinclicatesthattheprogram isrunning.
6.Youmayadjustthe
resistancelevelbyusingtheuPorDOWNbuttonsatany
timeduring
theworkout,Thisadjustmentwilleffectonlythecolumnof
the
profile
currentlvinuse.
7.
Youmav
pause
theworkoutbV
pushing
theST/STOPonce.Restartthepro-
gram
fromwhere
Vou
leftoffby
pushing
theST/STOPagain.

USING THE SRB.1sOO C('MPUTER
rMode:
Iffirilfli[l
Function:
Thismodewillallowtheuserto preset atargetworkoutheartrate.Thecom-
puter
will
provide
a
warm
up
period
andthenslowly
increase
theresistance
onelevelevery30secondsuntilthetargetheartrateisachieved.Thecom'
puter
willmakefineadjustmentsto the resistanceto hold
your
heartratein
thetarget
zone.
Changes
in
your
heartratewill
effect
resistancelevel.There
areseveralwaysto presetyour targetheartrate.Thecomputerwillask
you
your
ageanddetermine
your
theoreticalmaximumheartratebasedonage.
Thecomputerwill
provide
Vou
withfourheatratecontrolledoptions.The
threeare
percentages
ofVour theoreticalmaximumheartrate$5%,75%or
90%).TheforthoptionisT.H.R.
(Target
HeartRate)whichwillallowtheuserto
enterthe exact
heartrate
targetdesired.
Howto usethis mode:
1.Fromthestart-upscreen
push
theuPbuttonfourtimessotheTARCETH.R.
modeisflashing
2.PushENTERonceto selectthe
TARCETH.R.mode.
3.PushtheuPbuttonto select
Vour
age
4.PushENTERto programyour age.
5.PushtheuPbuttonto selectfromthefourTARCETH.R.options$5%,75%,
90%or T.H.R.).Youwillnoticethatthevaluefor eachof the55%,75V"&90%
options
is
displayed
in
thePulse cellofthe LCD screen.
6.lf
you
havechosenoneofthe
percentage
heartrateamounts,
push a
sT/sToPto begintheprogram. . Youwillnoticethattheflashingiconinthe fl
upperleft-handcorneroftheLCDdisplaywilldisappear-Thisindicatesthat
theprogram isrunning.
7.lf
you
chosetheT.H.R.option
push
ENTER.
8.
PushtheUPandD0WNbuttonto select
your
target
heartratevalue.
9.PushtheST/STOPbuttonto begintheprogram. Youwillnoticethatthe m
flashingiconintheupper
left-hand
corneroftheLcDclisplaywilldisappear.
fl
Thisindicatesthattheprogram isrunning.
'10.
Youmay
paus€
theworkoutby
pushing
theST/STOPonce.Restartthe
pro-
gram
fromwhere
you
left
offby
pushing
theST/STOPagain.
USING THE SRB.AsOO C('MPUTER
I Mode:
Function:
Therecovervmodeisafitnesstestthatwill
provide
anindicationof
your
rela-
tivefitnessbasedonyourbody'sability
to recoverfrom exercise.
Thisis
only
areferenceandnot a medical exam.Aftercompleting
yourworkoutroutine
butbefore
Vour
warmdown,
press
theRECOVERYbutton
ontheconsoleto
begin
Vour
60-secondfitnesstest. Duringthetest,stopexercisingbut
contin-
ueto holdthe
grip
heartratesensorsin
your
hand.Tryto relaxandallow
your
bodvto recoverfrom
your
workout.Duringthetest
thecomputerwilldisplay
a60-secondcountdownclock.
During
the
60secondsthecomputer
willmon-
itor
your
heartraterecovervand
issuearesultattheendofthe
test.The
resultsrange
on
ascalefromF6
(lowest
levelof
fitness)to F'l
(Highest
levelof
fitness).usethistestasatoolto gaugeyour
improvementsovertime.There
islittlevaluein
performing
this
testonadailybasisasimprovements
in
your
fitnesstaketime. ltis
generally
notnecessaryto use
thistestmorethan2
times
amonth. Peopleinthe F6-F3
fitnesslevelcanoftenmakerapid
improvementsintheir
general
fitnesslevel.Peopleinthe F2-F1category
will
notlikelyseerapid
improvementsintheirscoredueto their
generally
high
level
of initial
fitness.
Howto usethis mode:
1.Aftercompletionof
Vour
exerciseroutine
push
RECOVERY
to beginthefit-
nesstest.
2.Remainseatedand
holdingboth
grip
heartratesensors
locatedonthehan-
dlebar.
3.Duringthe60-secondtest
remain
as
calmandrelaxedas
possible
allowing
yourbodyto recover
from the physical activity.
4.Attheendof60-seconds
thetestresultwilldisplayon
thescreen,scores
rangefrom F6
(lowest
fitness
level)
to F1thighest).Note
your
score
forfuture
comparison.
Nowthat
vou
aremore
familiarwiththemanyfunctionsofyour
sRB-1500
recumbentbike
itstimestartachieving
your
fitness
goals!
Thenextsection
provides
someusefulinformationthat
willhelpdevelopaworkout
routine
focusedon
your
specific
goals.
I
ll
I
I
ni
=+
iffi
iil t4

MAINTENANCE ('F Y(,UR SRB-'.sOO
I Movingyour SRB1500 exercise bike
Tomovethe SRB-1500bike,carefullylift the rear
endof
the bikeandsteerthe bike
to thedesiredlocation.Be
gentle
whilemoving
theunitasanvsharpimpact
directlyor indirectlyto thecomputercanaffectcom-
puter
operation.
(Fig.
3)
I Leveling
your SR&ISOO
Seeassemblyinstructionsfor instructions
onleveling
thebike.
I Maintenance
Useadampclothto wipe
your
SRB-1500bikeand
com-
outerfreeof sweat.
IMPORTANT:
Toavoiddamagingthefinish
on
Vour
SRB-1500bike
andcomputer,neverusea
petroleum-
basedsolventwhencleaning.Avoid
getting
excessive
moistureonthecomputer.
IEE
{t
Mffi
$tE t=.,-:-WT**r.=-,
;
GENERAL FITNESS AND EXERCISE
EdmundR.Burke,Ph.D.
I GettinElthe Most Out of Your Home Fitness Proglam
Thethreemainreasonsfortheincreased
popularitv
ofhomefitness
gyms
andexerciseareconvenience,convenienceandconvenience.
Foranvfitness
program
to besuccessful,it mustbedoneonaregular,sustainedbasis.With
equipmentin
Vour
home,
you
can
rolloutof
bed,
put
ona
pair
ofsweats,and
startworkingoutwhilethecoffeeisbrewing.
For
manv.homeworkoutsareeasierto fit into their
hecticschedules.
No
getting
inthecarandhavingto go to thehealthclub.Nostandingin
line
to usethestairclimber.Thenthere
is
thecomfortandsafety
factor.
Whowantsto runoutdoorsduringaragingblizzard.Or,whowantsto ride
abike
onbusycitystreetsduring
rushhourin
the
heatofsummer.lt's
muchmorecomfortableto hopon
Vour
Schwinnhomefitnessequipment
andexercise
in
thecomfortandsecurity
of
Vour
air-conditioned
room.
Privacv
andcleanlinessarealsoimportant.Manyfeelintimidated
in
a
gym,
especiallvifthey are
carrving
aroundafewextra
pouncls.
Athome
you
can
exercisewithoutfeelingasif
you
arebeingrushedorthatanyone
is
looking
at
you.
Nomorelyingdownonasweatvbenchor
wonderingif
you'll
catch
athlete'sfootintheshower.
Flexibility
oftime
may
bethebiggest
advantage.Workschedulesvarvfor
many
people
whoworkflexshiftsorhaveafamilythathasdifferentschedules.
Parents
withchildrensoondiscoverthatexercising
athome
turns
outto be
theonlvviablealternativeiftheywantto stavfit. But
parents
andbusyworkers
mavnotbetheonlVones who
benefit
fromexercisingathome.
I TheStanford Home ExerciseStudy
Recentlv,researchersatStanfordUniversitySchoolofMedicine,conducted
a
year
longstudyofover350
individuals
to examine
the
effectiveness
and
complianceofa
group
ofsuperviseclhomeexercisersversusa
group
ofindi-
viduals
who reportedfor a
group
sessionatthe universitv.
Thesubject
popu-
lationincludedmiddle
aged
men
and
womenandincludedfitindividualsaswell
asindividualswho
wereoverweightandsmoked.
Individualsinboththehighintensity
(three
o-minutesessions
per
weekon
thetreadmill
ata
73
to88
percent
ofmaxheartrate)andlowintensity
group
(five
3o-minutesessionsat60-7'l
percent
ofmaxheartrate)reportedsignificantly
greater
adherencethanthose
in
theuniversitv
group
based
program.
ManVatthebeginningofthestudythoughtthattheuniversitvbased
group
wouldhave
a
greater
complianceratethanthehomebased
group,
becauseofthecamaraderieofthegroup andtheinstruction
given
bVthe
instructors.Butthestudyfoundthe oppositeto betrue. The
groupprogram
was
just
too inconvenient overthe12month
period
forthesubjects tojustify
thebenefits.
Butthe
good
newswas
thatallthree
groups
showedfitnessimprove-
ments.
Withtheindividualsinthelowintensity
group
achievingsimilarresults
asthehighintensity
group.coodnewsforthoseofVou
just
startingoutina
moderate
exercise
program.
Perhapsmostimportantly,researchhasalsoshownthatit'snevertoo
late
tostartexercising...andexperiencingthebenefits.Studiesconducted
atTuftsUniversity,forinstance,showthateven
people
intheir90'scan
significantlvincreasetheirstrength
asa
result
of
following
a
moderate,
strengthtraining
program.
Exerciseisoneoflife's
jovs.
ltenergizes-it
gives
Vou
asenseofwell-being
ancl
accomplishment
and
itkeeps
Vou
healthyandfit. Thereis
greatpleasure
inbeingableto set
goals,
accept
your
ownchallengesand
push
Vourself
toa
tretterlife
ofhealthandfitness.

,
STEPS T(' GETTTNG STARTED
Once
Vou
have
madethecommitmenttoget
startedinahome
fitness
program,
herearesomesuggestions
that
you
mav
wantconsiderto help
you
get
offontheright
footandstaymotivated.
Realizethatany
newhabitis
difficultto establish
atfirst,but
itcan bedone.Followthese
stepsand
you'll
beon
Vour
wayto establishing
andusing
your
homefitnesscenter
for
improvedhealthand
fitness.Enjoythe
journey!
. Cetaphysical
exam.
lf
Vou
havebeeninactiveforseveral
Vears
ornew
toanexercise
program,
besureto consult
with
your
family
phvsician.
Especiallv
if
Vou're
over35,
havehealth
problems
or
haveahistoryof
heartdisease
in
your
family.
. BeEin
planning
for yourhomefitnesscenter.
Setasideaportion
oraroom
in
your
houseorapartmentthat
isexclusivelvforfitness,
andmakesure
thatitisascomfortable
as
possible
so
Vou'll
enjovusingit. lf
Vou
likemusic
orliketo lookoutsidewhileexercising,
mal(esurethese
thingsareaccessi-
ble.Donot
force
yourself
to exercise
inapart ofthehousethatisn'tcom-
fortable,
vou
willnotfeel
motivatedto exercise.
. Do
youneedacompanion?
lfyouprefer to exercise
withsomeone,finda
friendtotrain
withwholivesnearbv.
Encouraging
Vour
spouse
orchildren
to exercise
withyou isanexcellent
wayto stav
motivatedand
promote
fam"
ilyunity.
. Make
fitnessapartof your daily
lifestyle.Includeit in
your
dailv
planner
just
as
Vou
wouldanvotherappointment.
Keepthe
appointment;
you'll
be
gladyou
did.
. Useaffirmations.
Affirmations
willhelp
youprogramyour
subconscious
to acceptnewbeliefs.
TheVshouldbe
positive
statements.
"l
am
livinga
healthier
lifestvlebyexercisingseveral
times
per
weel(
at
home."Repeat
vour
affirmationsseveral
times
per
week.
I Home Fitness Planning!Worksheet
Targetdateto begin
exercise
program
Timesofdav
I
can
exercise:
Time#1
Time#2
Time#3
DaVsof the
weekthatare
good
for meto workout:
Day
#1
Dav
#2
Day#3
ActivitiesIwould
like
to experimentwith
Activitv#1
Activity#2
Activity#3
Exercise
goals
I
wishtoaccomplish:
00al
#1
coal
tr
lh-l
ffir
ffi
Coal#3
Individualswhowillsupportme
Person#1 Inmyexercrse
program:
Person
Person#3
Individualswho
can
workoutwithme:
Person
#'l
Person
Person#3
overthe
last25
vears.
eversincetheintroductionofDr.Kennethcooper's
book,Aerobics,manyindividualshavefocusedon
walking,running,cvcling,
swimming,andothertypesofaerobic
activityastheironlVmeansofexercise.
unfortunatelv,thishasledto manyofthesesame
people
neglectingother
kev
componentsof
fitness;suchasstrengthtraining,flexibilityandbody
composition.Manyofuslackthestrengthto carrv
afullbackofgroceries, or
theflexibilitv
topick upour
shoeswithoutbendingattheknees.Inaddition,
aswehaveaged,wehavereplacedmuscletissue
withfattissue.
ContinuedworkbVDr.CooperattheInstituteofAerobicsResearch,
is
showingthat inadditionto theneedto stressour
cardiovascularsystem,that
more
attention
needsto be
placed
onbuildingstrongermusclesandincreasing
jointflexibility.
Theyaretalkingaboutthebenefitsofbalancedfitness:regular
phvsical
activitvthat
includes
strength
trainingandflexibilitv
(stretching)
in
additiontoaerobicconditioning.
FormanV
years,
"fitness"
hasbeensolelyameasureofcardiovascular
(aerobic)
endurance.And,whileaerobicfitness
is
thecornerstone
forhealth
and
quality
of
life,
thereare
twoothercomponentsthatarenearlyasimpor-
tant.Whendeveloping
your
homefitness
program
itisonlVappropriatethat
you
developallthreecomponentsinordertoachievebalancedfitness,and
thusoptimalhealthand
quality
oflife.The three
componentsare:
- Musclestrength
- Cardiovascularfitness
- Flexibilitv
I BalanceFitness
Many
people
consideringbeginningabalancedhome
fitness
program
still
think
"no
pain,
no
gain."
TheVusuallythinkthey
havetocycleorliftweights
untilthevareover-tiredandtheirbodvaches.Thisideaoffitnessisoutdated.
what
theydon'trealizeisthat,inashorttimeusing
proper
guidelines,
the
initial
tirednessorsorenesswillbereplacedbVincreasedenergy
forworkand
recreation
andan
increased
senseof
well-being.
since'1978,theAmericancollegeofsportsMedicine
(AcsM)
hashadan
anfluence
onthe
medical
andscientific
communitieswithits
position
state-
ment
on
"The
RecommendedouantitvandQuality
ofExerciseforDeveloping
andMaintainingFitnessinHealthyAdults.'Forthefirsttimesince
1978the
AcsM
hasrevisedits
recommendations
onexercise
forhealthvadults.The
new
paperpublished
in
'199'l
expandsandrevisesadviceoncardiovascular
fitness
andbodvcomposition,and
nowrecommends
that
Vou
addresistance
training.Thisisnewinformationtothoseofuswhohaveonlycvcled,
ran,
swam,watched
our
bodvweightandcontrolledourdietto attemptto main-
riin
fitness.
Balancedfitnesscandomoreto ensurealong,healthvIifethan
just
about
,rnythinqelseknowntothemedical
communitvtoday.
lt'snevertoolateto
,,t,lrt
afitn(,ss
program
butideallV,
Vou
shouldbuildstrongmuscles,flexibility
,lncli stron(lcardiovascular
systemearlvin
life
andenter
thelater
Vears
with
Vourt)lry.,r(,rll)otential
atitsmaximum.
-md
=\