Schwinn 117P/217P - Manual (Page 3)

CONGRATULATIONS!
F I T N E S S S A F E G U A R D S
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.
TABLE OF CONTENTS
Operation
How to use the 117p/217p bike ...........................................................1
How to use the 117p/217p bike computer ........................................3
Maintenance
Moving your 117p/217p bike.................................................................7
Daily maintenance...................................................................................7
Installing new computer batteries ......................................................7
Guidelines – General Fitness and Exercise
Getting the most out of your home fitness program.....................8
The Stanford home exercise study......................................................8
Steps To Getting Started .........................................................................9
Home fitness planning worksheet ......................................................9
Balance fitness........................................................................................10
Muscular strength..................................................................................11
Cardiovascular Fitness ..........................................................................11
Training effect.........................................................................................11
Identifying Your Balanced Fitness Goals ...........................................12
Flexibility..................................................................................................12
Exercise and body composition..........................................................12
A balanced workout...............................................................................13
Warm up...................................................................................................13
Aerobic/strength exercise ...................................................................13
Cool down ...............................................................................................14
How to determine your maximum heart rate .................................14
Target heart rate training zones.........................................................14
Beating the dropout odds: Jump start your fitness program......15
Summary of Surgeon General’s Report on
Physical Activity and Health .................................................................15
Make exercise a habit ............................................................................16
It's never too late for fitness ...............................................................17
Suggested readings...............................................................................17
Schwinn Fitness Inc. Limited Warranty ...............................................18
Thank you for making the Schwinn 117p/217p bike 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.
The 117p/217p bike should enable you to shape and monitor
your workouts to:
▲ Increase your energy level
▲ Increase cardiovascular and aerobic fitness
▲ Increase lower body muscle strength
▼ Decrease your overall percentage of body fat
Whether you are just getting started in an exercise program or
are already in good shape, the 117p/217p bike is designed to be
an efficient, easy and fun way to achieve an enhanced level of
fitness. You can exercise your way to a slimmer and healthier
body. The on-board digital computer enables you to accurately
monitor your progress by tracking time, distance, speed,
odometer, calories, calories per hour, work load, and also RPM’s.
A heartrate and recovery function is available when the optional
pulse receiver is installed. This module inserts into the port on
the upper left-hand side of the computer unit and is available in
either a telemetric chest strap or ear clip version. These
modules can be purchased from an authorized Schwinn Fitness
dealer.
This Owner’s Manual contains all the information you need to
operate and enjoy your 117p/217p bike. Also included are
general fitness guidelines. Please read this Owner’s Manual in its
entirety before getting onto the 117p/217p bike and working
out. So let’s get started.
Take your time and have fun!