Fitness safeguards – Schwinn 418P User Manual
Page 3
CONGRA
TULA
TIONS!
Thank you for making the Schwinn 418/ 428p
elliptical trainer a part
of your exercise program. For many years to come,
you
will
be
able
to
rely on the quality of Schwinn’
s craftsmanship and durability
. W
e
have
included some general fitness guidelines for your use and hope you
will find the information valuable in assisting you in your pursuit of a
healthy lifestyle.
The 418/
428p
elliptical trainer
will enable you to customize and
monitor your workouts to:
▲
Increase y
our energ
y le
vel
▲
Increase cardio
vascular and aerobic fitness
▲
Increase low
er and upper body muscle strength
▼
Decrease y
our o
verall percentage of body fat
Whether you are just getting started in an exercise program or are
already physically fit, the
418/
428p
is designed to
be an ef
ficient, easy
and enjoyable way to achieve an improved level of fitness. Y
ou can
exercise your way to a more fit and healthy body
. The on-board
digital computer enables you to accurately monitor your progress
by tracking time, distance, speed, calories, and strides per minute.
This Owner’
s Manual contains all the information you need to operate
and enjoy your 418/
428p
elliptical trainer
.
Please read the manual in
its entirety before attempting to exercise
on the 418/
428p.
Let’
s get started.
FITNESS SAFEGUARDS
Before starting any exercise program, consult with your physician or health professional. He or she can help
establish the exercise frequency
, intensity (target heart rate zone) and time appropriate for your particular
age and condition. If you have any pain or tightness in your chest, an irregular heartbeat, shortness of
breath, feel faint or have any discomfort while you exercise, STOP! Consult your physician before
continuing.
Operation
......................................................................................................6
How to use the 418/
428p
elliptical trainer
........................................6
How to use the 418
elliptical trainer
computer
................................7
How to use
the 428p
elliptical trainer
computer
.............................11
Maintenance
..................................................................................................16
Moving your 418/
428p
elliptical trainer
............................................16
Leveling your
418/ 428p
elliptical trainer
...........................................16
Maintenance
............................................................................................16
Guidelines – General F
itness and Exercise
by
Edmund R. Bur
ke,
Ph.D
........................................................................17
Getting the most out of your home fitness program
....................17
The Stanford home exercise study
.....................................................17
Home fitness planning worksheet
.....................................................18
Balance fitness
........................................................................................19
Muscular strength
..................................................................................20
Cardiovascular strength
.......................................................................20
T
raining ef
fect
.........................................................................................20
Flexibility
..................................................................................................21
Exercise and body composition
..........................................................21
A balanced workout
...............................................................................22
W
arm up
...................................................................................................22
Aerobic/strength exercise
...................................................................22
Cool down
...............................................................................................23
How to determine your maximum heart rate
.................................23
T
arget heart rate training zones
.........................................................23
Beating the dropout odds: Jump start your fitness program
......24
Summary of Surgeon General’
s Report on
physical activity and health
..................................................................24
Make exercise a habit
............................................................................25
It's never too late for fitness
...............................................................26
Suggested readings
...............................................................................26
Schwinn F
itness Inc. Limited W
a
rranty
...............................................27
T
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