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Anleitung Zusammenfassung
The 101/201 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 Ў Decrease your overall percentage of body fat Whether you are just getting started in an exercise program or are already in good shape, the 101/201 bike 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 101/201 bike. Also included are general fitness guidelines. Please read this Owner’s Manual in its entirety before getting onto the 101/201 bike and working out. So let’s get started. Take your time and have fun! TABLE OF CONTENTS Operation ..........................................................................................................7 How to use the 101/201 bike ..................................................................7 How to use the computer .......................................................................8 Maintenance....................................................................................................10 Moving your 101/201 bike ......................................................................10 Daily maintenance ...................................................................................10 Guidelines – General Fitness and Exercise by Edmund R. Burke, Ph.D .............................................................................11 Getting the most out of your home fitness program .....................11 The Stanford home exercise study ......................................................11 Home fitness planning worksheet .......................................................12 Balance fitness .........................................................................................13 Muscular strength ...................................................................................14 Cardiovascular strength .........................................................................14 Training effect ..........................................................................................14 Flexibility ...................................................................................................15 Exercise and body composition ...........................................................15 A balanced workout ................................................................................16 Warm up ....................................................................................................16 Aerobic/strength exercise.....................................................................16 Cool down .................................................................................................17 How to determine your maximum heart rate ...................................17 Target heart rate training zones ..........................................................17 Beating the dropout odds: Jump start your fitness program .......18 Summary of Surgeon's General Report on physical activity and health ...................................................................18 Make exercise a habit..............................................................................19 It's never too late for fitness.................................................................20 Suggested readings ................................................................................20 Schwinn Fitness Inc. Limited Warranty.................................................21 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. 6 6 HOW TO USE THE 101/201 BIKE FIG.1 FIG.2 FIG.3 FIG.4 ¦ Seat adjustment Proper seat adjustment helps ensure maximum exercise efficiency and comfort, while reducing the risk of injury. 1. Place one pedal in the forward position and center the ball of your foot over the center of the pedal. Your leg should be slightly bent at the knee (Figs. 1 and 2). 2. If your leg is too straight or your foot cannot touch the pedal, you will need to move the seat down on the 101 or forward on the 201 bike. If your leg is bent too much, you will need to move the seat up on the 101 or backward on the 201 bike. 3. Adjust the 101 seat by first dismounting the bike, then pulling out the adjustment knob on the seat tube and releasing the locking pin (Fig. 3). Lower...