The Schwinn Airdyne Exercise Bike's flywheel uses the power of wind resistance to increase the bike's resistance naturally. The harder you pedal, the higher the resistance. This provides an appropriate workout for both beginning exercisers and more experienced athletes. Working out on the bike simply involves mounting the bike and using the pedals and arm levers. You can vary the workout's resistance and monitor performance to understand when to increase intensity.
Adjustments and Settings
Sit on the bike and place one of your feet in the center of the down pedal. If you leg is either too straight or your foot doesn't reach the pedal, raise or lower the seat. Press the "Start" button to start the console; it displays information about your workout including the time completed, miles covered, calories burned and pedal speed.
Warm Up and Cooldown
Before and after working out, perform five to 10 minutes of stretching exercises to loosen the muscles and increase flexibility. Perform stretches in sets of 10 and hold each stretch for up to 30 seconds. Stretch both upper and lower body muscles. Focus on the arms, legs, calves, back, quadriceps and hamstrings.
How To Use
Mount the bike, and place your feet centered on the pedals. Increase your pedaling speed to increase the air resistance and workload. Grip the hand grips and push and pull the arm levers as you pedal. Keep your elbows low and close to your body as you pull the arm levers.
Workout Routines
Schwinn, in accordance with the American College of Sports Medicine guidelines, recommends working out on the bike three to five times a week. Start with three times a week. Have a day of rest between workouts. Work up to five times a week as it feels comfortable. Workout for 20 to 30 minutes with your heart rate in its maximum training zone. Wear the included heart rate chest strap to transmit your heart rate to the console.
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