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101/201 RECUMBENT BIKE MAINTENANCE
Edmund R. Burke, Ph.D.
■ Getting the Most Out of Your Home Fitness Program
The three main reasons for the increased popularity of home fitness gyms
and exercise are convenience, convenience and convenience. For any fitness
program to be successful, it must be done on a regular, sustained basis. With
equipment in your home, you can roll out of bed, put on a pair of sweats, and
start working out while the coffee is brewing.
For many, home workouts are easier to fit into their hectic schedules.
No getting in the car and having to go to the health club. No standing in
line to use the stair climber. Then there is the comfort and safety factor.
Who wants to run outdoors during a raging blizzard? Or, who wants to ride
a bike on busy city streets during rush hour in the heat of summer? It's
much more comfortable to hop on your Schwinn home fitness equipment
and exercise in the comfort and security of your air-conditioned room.
Privacy and cleanliness are also important. Many feel intimidated in a gym,
especially if they are carrying around a few extra pounds. At home you can
exercise without feeling as if you are being rushed or that anyone is looking
at you. No more lying down on a sweaty bench, or wondering if you'll catch
athlete's foot in the shower.
Flexibility of time may be the biggest advantage. Work schedules vary for
many people who work flex shifts or have a family that has different schedules.
Parents with children soon discover that exercising at home turns out to be
the only viable alternative if they want to stay fit. But parents and busy workers
may not be the only ones who benefit from exercising at home.
■ The Stanford Home Exercise Study
Recently, researchers at Stanford University School of Medicine, conducted
a year long study of over 350 individuals to examine the effectiveness and
compliance of a group of supervised home exercisers versus a group of
individuals who reported for a group session at the university. The subject
population included middle aged men and women and included fit individuals
as well as individuals who were overweight and smoked.
Individuals in both the high intensity (three 40-minute sessions per week on
the treadmill at a 73 to 88 percent of max heart rate) and low intensity group
(five 30-minute sessions at 60-71 percent of max heart rate) reported significantly
greater adherence than those in the university group based program.
Many at the beginning of the study thought that the university based
group would have a greater compliance rate than the home based group,
because of the camaraderie of the group and the instruction given by the
instructors. But the study found the opposite to be true. The group program
was just too inconvenient over the 12 month period for the subjects to justify
the benefits.
But the good news was that all three groups showed fitness
improvements, with the individuals in the low intensity group achieving
similar results as the high intensity group. Good news for those of you just
starting out in a moderate exercise program!
Perhaps most importantly, research has also shown that it's never too
late to start exercising . . .and experiencing the benefits. Studies conducted
at Tufts University, for instance, show that even people in their 90's can
significantly increase their strength as a result of following a moderate,
strength training program.
Exercise is one of life's joys. It energizes–it gives you a sense of well-being
and accomplishment and it keeps you healthy and fit. There is great pleasure
in being able to set goals, accept your own challenges and push yourself to a
better life of health and fitness.
GENERAL FITNESS AND EXERCISE
FIG.19
11
MAINTENANCEMAINTENANCE
■ Moving your 101/201 bike
Carefully lift the horizontal rear floor support to move and
steer the 101/201 bike to another location (Fig. 18). Pull the
handlebars towards you, leaning the bike down, to move and
steer the 101 bike to another location (Fig. 19). Be gentle
while moving the unit as any sharp impact directly or
indirectly to the computer can affect computer operation.
■ Daily maintenance
Use a damp cloth to wipe your bike and computer free of
sweat. IMPORTANT: To avoid damaging the finish on your bike
and computer, never use a petroleum-based solvent when
cleaning. Avoid getting excessive moisture on the computer.