True Fitness P100 User's Manual
Contents
1. y oours 51 j poq 1no jo y se no JOU SI STYL 95 mod jo aq L PWL SI 120d 3unoure ayy SNVM Numeric Used for data entry in workout setup During a workout used Pre set Programs Selects to change workload desired program profile by entering a numeric value and pressing 6 TRUE v Cruise ontrol gga A Random Generates Random a different program qnn profile each time Cardio START QUICKSTART WORKLOAD Enter Accepts the current Start Starts Workload Adjusts work Clear Zeros data entry a workout load up and down Keys out current repeat if held down data entry THE LOWER PANEL CHAPTER TWO THE DISPLAY TRUE PS50 amp 5100 OWNER S GUIDE 18 TRUE CHAPTER THREE MANUAL AND PRE SET PROGRAMS IN THIS CHAPTER HOw THESE MODES WORK PROGRAM PROFILES HOw YOUR BIKE CONTROLS YOUR WORKOUT Chapter 1 Riding Your Bike Chapter 2 The Display Chapter 3 Manual and Pre Set Programs Chapter 4 Heart Rate Control Chapter 5 Designing an Exercise Program Chapter 6 Care and Maintenance 19 HOW THESE MODES WORK CHAPTER THREE MANUAL AND PRE SET PROGRAMS Manual control mode changes workload in 10 watt increments MANUAL The workload stays the sa2. MANAGING WEIGHT Va TRUE A SPORTS TRAINING PROGRAM CHAPTER FIVE DESIGNING EXERCISE PROGRAM Va TRUE SPORTS When you are training to improve strength and performance TRAINING Exercise four to five days a week Alternate exercise days and intervals of hard to very hard exercise with easy to moderate exercise Exercise for 30 minutes or longer Warning these strategies are intended for average healthy adults If you have pain or tightness in your chest an irregular heartbeat shortness of breath or if you feel faint or have any discomfort when you exercise Stop Consult your physician before continuing Remember every workout should begin with a warm up and finish with a cool down PS50 amp PS100 OWNER S GUIDE 37 TRUE CHAPTER SIK CARE AND MAINTENANCE IN THIS CHAPTER HOW TO CARE FOR YOUR BIKE Chapter 1 Riding Your Bike Chapter 2 The Display Chapter 3 Manual and Pre Set Programs Chapter 4 Heart Rate Control Chapter 5 Designing an Exercise Program Chapter 6 Care and Maintenance 29 THE F I T CONCEPT DEFINED CHAPTER SIX CARE AND MAINTENANCE Your PS50 amp PS100 Bike doesn t require any routine maintenance HOW TO CARE not even lubrication Keeping it clean is the most important task FOR YOUR BIKE After every workout Perspiration should be wiped from the control console contact heart rate pads shrouds and seat Weekly Wipe down your 550 amp PS100 B
3. To change your target heart rate press Heart Rate Control Edit the target using o IQ or numeric keys and press Co 20 550 amp P5100 OWNER S GUIDE CONSTANT HRC CRUISE CONTROL TRUE TRUE TARGET HEART RATE TIPS IMPORTANT POINTS ABOUT HRC CHAPTER FOUR HEART RATE CONTROL The heart rate monitor transmitter strap should be worn according to the guidelines in Chapter 1 If the transmitter strap is adjusted or moved while exercising heart rate monitoring may be temporarily affected If communication is lost for 30 seconds the bike will exit the HRC workout into a manual workout The transmitter strap sends a low level radio signal to the bike so interference from other radio and sound waves including everything from cordless telephones to loudspeakers is possible The good news is that this interference is usually quite brief If you continue to have intermittent heart rate display problems consult your local service technician as the transmitter strap batteries may be low Make sure you breathe smoothly and regularly Talking during your workout usually causes heart rate spikes of five beats per minute or more so avoid talking as much as possible Maintain a smooth walking or running motion Two users wearing the same kind of transmitter at the same time and in close proximity may cause false heart rate display readings PS50 amp PS100 OWNER S GUIDE 27 Chaj Ch Ch Ch TRUE
4. rpm Breathe in a regular and relaxed manner Many exercisers do not breathe enough which reduces their exercise capacity and comfort You might want to try breathing deeper and more frequently to see if it helps your exercise regime PS50 amp 5100 OWNER S GUIDE 9 MONITORING YOUR HEART RATE CHAPTER ONE RIDING YOUR BIKE The PS50 amp PS100 Bike has two ways of monitoring your heart rate By using a chest strap that transmits your heart rate to the bike via radio or by using the metal contact heart rate pads on the handlebars cD UPRIGHT HRC PADS RECUMBENT HRC PADS Although your bike functions fine without using the heart rate monitoring feature this kind of monitoring gives you valuable feedback on your effort level Chest strap monitoring also allows you to use Heart Rate Control which is the most advanced exercise control system available 10 550 6 5100 OWNER S GUIDE MONITORING YOUR HEART RATE TRUE TRUE CHEST STRAP HEART RATE MONITORING USING THE CHEST STRAP MONITOR CHAPTER ONE RIDING YOUR BIKE When you wear a Polar or compatible transmitter strap the bike will display your heart rate as a digital beats per minute bpm readout Some moisture is necessary between the strap and your skin Sweat from your exer cise works best but ordinary tap water may be used prior to your workout if desired The transmitter strap should be worn directl
5. types of heart rate control HRC Constant pick a target heart rate and the bike will control your workout from the very beginning so that you reach your target within five to seven minutes e Cruise Control while any program set your current heart rate as your target by pressing a single key MAXIMUM Remember to check with your physician before beginning any HEART RATE exercise program She can help determine an appropriate target AND TARGET heart rate Medications often affect heart rate HEART RATE PS50 amp PS100 OWNER S GUIDE 25 HEART RATE CONTROL PROGRAMS CHAPTER FOUR HEART RATE CONTROL Constant HRC is the best known type of HRC and is the easiest to use The bike will gradually raise your heart rate so that you reach your target within 5 to 7 minutes Note that as you tire during your workout especially in the last third workload will usually have to be reduced to keep you at a steady target heart rate Cruise Control is the simplest way to enter Constant HRC train ing While in manual or any program you can enter Constant HRC by simply pressing the Heart Rate Control key Your current heart rate will be set as the target For best results you should be at least five minutes into your workout and warmed up This will allow Cruise Control to more accurately control your heart rate Remember you must be wearing a chest strap and your heart rate should be displayed in the Heart Rate window
6. 0 continuous minutes at your training heart rate 550 amp 5100 OWNER S GUIDE 31 UTILIZING THE F I T CONCEPT CHAPTER FIVE DESIGNING AN EXERCISE PROGRAM The F LT concept is designed to help you begin a program tailored to your needs You may wish to keep an exercise log to monitor your progress You can get valuable fitness benefits from your True Bike Using the bike regularly may increase the ability of your heart and lungs to supply oxygen and nutrients to exercising muscles over an extended period of time The bike will also help you develop added muscle endurance and balanced strength throughout your body Calculate your maximum heart rate as a first step in developing your fitness program One formula to calculate average maximum heart rate for one minute is 220 Age To find your pulse locate a vein on your neck or inside your wrist then count beats for ten seconds then multiply by six It s also important to know your target training zone or target heart rate The American College of Sports Medicine ACSM suggests 55 to 65 for lower conditioned users 75 to 80 for moderately conditioned users and up to 90 for well conditioned users 2 550 amp 5100 OWNER S GUIDE USING THE ELT CONCEPT YOUR FITNESS PROGRAM DETERMINING YOUR NEEDS TRUE BEGINNING YOUR F I T PROGRAM Va TRUE BEGINNING YOUR EXERCISE PROGRAM CHAPTER FIVE DESIGNING AN EXERCISE PROGRAM In add
7. CHAPTER FIVE DESIGNING AN EXERCISE PROGRAM IN THIS CHAPTER THE CONCEPT DEFINED UTILIZING THE F L T CONCEPT BEGINNING YOUR F I T PROGRAM ESTABLISHING AND MAINTAINING FITNESS WEIGHT MANAGEMENT A SPORTS TRAINING PROGRAM ter 1 Riding Your Bike apter 2 The Display apter 3 Manual and Pre Set Programs apter 4 Heart Rate Control Chapter 5 Designing an Exercise Program Ch apter 6 Care and Maintenance 29 THE F I T CONCEPT DEFINED CHAPTER FIVE DESIGNING AN EXERCISE PROGRAM The workout portion of your exercise program consists of three major variables Frequency Intensity and Time Frequency How Often You Exercise You should exercise three to five times a week to improve your cardiovascular and muscle fitness Improvements are significantly smaller with less frequent exercise Intensity How Hard You Exercise Intensity of exercise is reflected in your heart rate Exercise must be sufficiently rigorous to strengthen your heart muscle and con dition your cardiovascular system Only your doctor can prescribe the target training heart range appropriate for your particular needs and physical condition Start with exercise that stimulates you to breathe more deeply Alternate days of moderate and easy exercise to help your body adapt to new levels of exertion without unnecessary strain If you are just beginning an exercise program you may be most comfortable using your bike at low workloads A
8. ETY INSTRUCTIONS When using this exercise machine basic precautions should always be followed which includes the following Read and understand all instructions and warnings prior to use Obtain a medical exam before beginning any exercise program If at any time during exercise you feel faint dizzy or experience pain stop and consult your physician Obtain proper instruction prior to use Inspect the bike for incorrect worn or loose components and do not use until corrected replaced or tightened prior to use Do not wear loose or dangling clothing while using the bike Care should be used when mounting or dismounting the bike Read understand and test the emergency stop procedures before use Disconnect all power before servicing the bike Do not exceed maximum user weight of 350 lbs Keep children and animals away All exercise equipment is potentially hazardous If attention is not paid to the conditions of equipment usage death or serious injury could occur PS50 amp PS100 OWNER S GUIDE 3 Va TRUE QUICK START GUIDE JUST GET ON AND RIDE STARTING UP PAUSING YOUR WORKOUT CHANGE THE DATA DISPLAY The best way to learn to use the PS50 amp PS100 Bikes is to keep pressing keys to see what happens explore it at your own pace e Begin pedaling The display will wake up and prompt for your weight workout selection and workout time e Enter your workout parameters and press 6 or i
9. TRUE P5 5l 5 PS50 amp PS100 RECUMBENT amp UPRIGHT BIKE 5 GUIDE 800 426 6570 www truefitness com In 1981 Frank Trulaske launched True Fitness Technology with one goal in mind to make the finest fitness equipment on the market His team began by manufacturing premium handcrafted treadmills with a focus on quality and durability Now 25 years later True Fitness has established its reputation as one of the oldest and most respected fitness equipment manufacturers worldwide While True treadmills continue to enjoy top reviews from major consumer magazines and fitness experts its line of products has expanded OUR ORIGINAL GOAL WAS TO BUILD THE WORLD S BEST FITNESS EQUIPMENT AND TODAY WE BELIEVE WE RE DOING IT FRANK TRULASKE ECTING TRUE Today True also produces award winning exercise bikes ellipticals and TrueStretch our patented flexibility unit True Fitness is dedicated to always staying a step ahead of the competition and supplying its valued customers with the finest workout equipment in the industry True s equipment is designed to accommodate the needs of everyone from the professional athlete to the weekend warrior So with a solid 25 years of fitness experience you can count on True Fitness both now and in the future to meet your goals for a happy healthy lifestyle Va TRUE REVIEW FOR YOUR SAFETY IMPORTANT SAF
10. UT HRC Chapter 1 Riding Your Bike Chapter 2 The Display Chapter 3 Manual and Pre Set Programs Chapter 4 Heart Rate Control Chapter 5 Designing an Exercise Program Chapter 6 Care and Maintenance 23 HOW THESE MODES WORK CHAPTER FOUR HEART RATE CONTROL True s heart rate control HRC workout lets the bike monitor CONSTANT your relative exercise intensity by way of your heart rate then HRC automatically adjust the workload to keep you at your desired exercise intensity Your heart rate is a good measure of your body s exercise stress level It reflects differences in your physical condition how tired you are the comfort of the workout environment even your diet and emotional state Thus using heart rate to control workload takes the guesswork out of your workout settings Consult your physician before using heart rate controlled work outs for advice on selecting a target heart rate range Also it is im portant to use the bike for several workouts in the manual mode while monitoring your heart rate Compare your heart rate with how you feel to ensure your safety and comfort You need to wear a heart rate monitoring chest strap to use heart rate control See the Monitoring Your Heart Rate section in Chapter 1 for a guide to proper usage 24 PS50 amp PS100 OWNER S GUIDE Va TRUE HOW 5 MODES TRUE CHAPTER FOUR HEART RATE CONTROL TYPES OF The PS50 amp PS100 Bike has two
11. bject to change without notice 46 550 6 PS100 OWNER S GUIDE Va TRUE TRUE Founded 1981 865 Hoff Road O Fallon MO 63366 800 426 6570 truefitness com 2007 TRUE FITNESS TECHNOLOGY INC TRUE is a registered trademark of TRUE FITNESS Specifications subject to change Rev1 SR06 07
12. ditions your heart lungs and muscles to operate more efficiently Increase exercise in response to your heart rate to train and strengthen your cardiovascular system Concentrate on exercising smoothly Cool Down Slow and Relaxed Exercise Cooling down relaxes your muscles and gradually lowers your heart rate Slowly reduce your workload until your heart rate is below 60 percent of your maximum heart rate The cool down should last at least five minutes followed by some light stretching to enhance your flexibility Beginning a Fitness Program If you cannot sustain 12 continuous minutes in your target heart rate zone exercise several times a day to get into the habit of exercising Try to reach and maintain 60 65 percent of your maximum heart rate Alternate exercise with periods of rest until you can sustain 12 continuous minutes of exercise at 60 65 percent of your maximum heart rate Begin exercising in three to five minute sessions 34 PS50 amp PS100 OWNER S GUIDE Va TRUE ESTABLISHING AND MAINTAINING FITNESS CHAPTER FIVE DESIGNING AN EXERCISE PROGRAM Va TRUE ESTABLISHING If you can sustain 12 but not 20 continuous minutes of exercise in AEROBIC your target heart rate zone FITNESS Exercise three to five days a week Rest at least two days per week Try to reach and maintain 60 75 percent of your maximum heart rate with moderate rhythmic exercise Begin with 12 continuous minutes Increase your time b
13. est About 5 of the population cannot be picked up by any CHR system This is because their heart is po sitioned in a more up and down manner in their chest as opposed to leaning over to one side PS50 amp PS100 OWNER S GUIDE CONTACT HEART RATE CHR TRUE TRUE FOR BEST RESULTS CHAPTER ONE RIDING YOUR BIKE FOR BEST 1 Exercise with smooth body motions Avoid excessive body RESULTS motion especially in your arms and upper body 2 Breathe smoothly and regularly and avoid talking Talking will cause unrepresentative heart rate spikes of 5 to 10 bpm 3 Grip the pads lightly not tightly 4 Make sure your hands are clean free of both dirt and hand lotions When using a Heart Rate Control HRC workout it is best to use chest strap monitoring These workouts work best with the extra accuracy gained from a chest contact heart rate monitoring system PS50 amp PS100 OWNER S GUIDE 13 TRUE Chapter 1 Riding Your Bike Chapter 2 The Display Chapter 3 Manual and Pre Set Programs Chapter 4 Heart Rate Control Chapter 5 Designing Exercise Program Chapter 6 Care and Maintenance CHAPTER TWO THE DISPLAY IN THIS CHAPTER YOUR DISPLAY THE UPPER PANEL THE LOWER PANEL 15 YOUR DISPLAY CHAPTER TWO THE DISPLAY The bike display has two jobs to let you control the bike opera YOUR DISPLAY tion and to give you feedback about your workout The controls are sim
14. ike once a week with a water dampened soft cloth On the contact heart rate pads use a glass cleaning solution Be careful not to get excessive moisture between the edge of the overlay panel and the console as this might create an electrical hazard or cause the electronics to fail Expert service and maintenance at a reasonable cost are available through your factory trained authorized True Fitness dealer The dealer maintains a stock of repair and replacement parts and has the technical knowledge to meet your service needs 40 PS50 amp PS100 OWNER S GUIDE Va TRUE TRUE APPENDIKA APPENDIKA MAXIMUM HEART RATE AND TARGET HEART RATE 41 Aerobic Training 60 129 126 121 Weight Loss Training 20 25 30 35 40 45 50 55 60 65 Age 100 85 Increased Performance 75 144 142 Range Heart Rate BPM Va PS50 amp PS100 OWNER S GUIDE 42 Va TRUE APPENDIX A CHECK Remember to check with your physician before beginning any WITH YOUR exercise program She can help determine an appropriate target PHYSICIAN heart rate Medications often affect heart rate PS50 amp PS100 OWNER S GUIDE 43 m APPENDIK B SPECIFICATIONS APPENDIK B Workload Range 30 450 watts 5100 30 350 watts SPECIFICATIONS Weight Recumbent 180 pounds Maximum User Weight 350 pounds Workload Control System self generating hybrid brake Specifications and operation su
15. ise with differences of plus or biking does not change with different body weights population Adjust the seat so that when your leg is fully extended with your feet in the pedals your knee is slightly bent While standing next to the bike pull out the seat adjust knob and lower the seat to the lowest position Next get onto the bike with one leg fully extended in a pedal supporting most of your weight Grasp the horn of the seat and pull it up under you to a snug fit letting the ratcheting mechanism lock the knob and pin in place 8 550 amp PS100 OWNER S GUIDE SETTING YOUR WEIGHT SEAT ADJUSTMENT UPRIGHT BIKE SEAT ADJUSTMENT TRUE TRUE FOOT POSITION PEDAL CADENCE BREATHING _ RIDING EFFICIENTLY AND COMFORTABLY CHAPTER ONE RIDING YOUR BIKE 0 most efficient if they place the ball of their foot in the center of the pedal Other riders are more comfortable if the arch of their foot is against the pedal Riders are encouraged to be as efficient as possible but use your own judgement in the comfort efficiency tradeoff Most riders will find a comfort efficiency sweet spot at a pedal cadence around 80 rpm More serious riders desiring maximum performance typically pedal at around 100 rpm For electromechanical and safety reasons the bike will not provide the fully requested workload when your pedal cadence falls below 55
16. ition to monitoring your heart rate as you exercise be certain of how quickly your heart rate recovers If your heart rate is over 120 beats per minute five minutes after exercising or is higher than normal the morning after exercising your exertion may be too strenuous for your current level of fitness Reducing the intensity of your workout is recommended The age adjusted target heart rates indicated in the chart in Appendix A reflect averages A variety of factors including medication emotional state temperature and other conditions can affect the exercise heart rate appropriate for you Warning Consult your doctor to establish the exercise intensity target heart rate zone appropriate for your age and condition before beginning any exercise program Warm Up Slow and Deliberate Exercise You are not warmed up until you begin to perspire lightly and breathe deeper Warming up prepares your heart and other muscles for more intense exercise and helps you avoid premature exhaustion Start slowly exploring different workloads until you can comfortably sustain your exercise level A good suggestion is a minimum of three minutes Perspiration on your brow is a good indicator of a thorough warm up The older you are the longer your warm up period should be PS50 amp PS100 OWNER S GUIDE 33 YOUR F L T CONCEPT CONTINUED CHAPTER FIVE DESIGNING AN EXERCISE PROGRAM Workout Brisk and Rhythmic Exercise The workout trains and con
17. me at any pedal cadence called MODE constant power control unless you drop below 55 rpm Below 55 rpm workload is reduced along with pedal cadence to prevent the sensation of the pedals locking Three different preset programs are available PRE SET PROGRAMS C V Workout with the workload gradually rising until you reach the middle of your workout time then gradually decreasing to the end Weight Loss with a warmup stage increasing to steady state workload for the majority of the workout then a cool down at the end Hill Interval with four work intervals separated by four rest intervals The Random program creates a different program profile each time you press the key Sixteen different levels are available to change the difficulty of a program The workload intensities expand and contract depending on the level 20 PS50 amp PS100 OWNER S GUIDE Va TRUE TRUE CHAPTER THREE MANUAL AND PI PROGRAM PROFILES 09090000 o 9 o 9 00000029 000000000202 3 2 2 0000000029 0000000002029 00000000029 0000000000029 WEIGHT LOSS 6 6 6 gt 2 T 0909000060 090900000600 0909000006 6606066 HILL INTERVAL PS50 amp PS100 OWNER S GUIDE 21 TRUE CHAPTER FOUR HEART RATE CONTROL IN THIS CHAPTER CONSTANT HRC HRC OPTIONS AND INFORMATION TARGET HEART RATE CHART HEART RATE CONTROL PROGRAMS IMPORTANT POINTS ABO
18. mmediately press for a quick start into a manual workout The PS100 bike will retain your workout data for about 15 seconds after you stop pedaling The 550 will pause indefinitely Press the Change Display key to change the workout data display 550 amp 5100 OWNER S GUIDE 5 TABLE OF CONTENTS 3 Manualand Pre Set Programs 1 RidingYour 2 The Display Bike page7 page 15 page 19 A Na N 5 Designingan 6 Careand 7 Exercise Program Maintenance 4 HeartRate Control page 23 page 29 page 39 N 2 AppendixA 7 Appendix B Maximum Heart Rate Specifications and Target Heart Rate page 45 41 E PES 6 PS50 6 PS100 OWNER S GUIDE Va TRUE TRUE CHAPTER ONE RIDING YOUR IN THIS CHAPTER GETTING COMFORTABLE USING YOUR HEART RATE TO EKERCISE USING THE CHEST STRAP USING CONTACT HEART RATE GETTING THE BEST RESULTS POSSIBLE Chapter 1 Riding Your Bike Chapter 2 The Display Chapter 3 Manual and Pre Set Programs Chapter 4 Heart Rate Control Chapter 5 Designing an Exercise Program Ch 6 Care and Maintenance GETTING COMFORTABLE CHAPTER ONE RIDING YOUR BIKE The body weight setting does not affect the calorie expenditure calculation Unlike treadmills or Variations in human exercise efficiency are another other weight bearing exercises potential source of error calories burned during exerc
19. ple and designed to be foolproof it s hard to press a wrong key You can monitor eight different kinds of physiological data and your workout progress is tracked graphically with the center matrix display 16 PS50 amp PS100 OWNER S GUIDE Va TRUE THE UPPER PANEL CHAPTER TWO THE DISPEAY uosied punod moy 12d ZZ Moe SI 2381 anod SIU MOA JO 159 uy S9LI0JEI a3nuru Jod syeaq UI TRUE 124 JO 5198 uoaMjaq YojIMs POW ULIS ay puooes auo A2 Aejdsiq edueyD au p ou pue pe amp ejdsrp Mou san ea ay JO sqq dn 38 pue 03 senpeA do ay 3nopea au 5 Ady Aeqdsiq sy 8 ulus Aejdsja a 9 8 YOM 550 amp 5100 OWNER S GUIDE RAZ oUaped jnox10A po329 es WAA 9214 peor 100p au ION jno uk uo A SLAW SLAW OS Jo mo Sup 10A u q aA nod Jomod eorueuooui Sur suo Moy atun pasdeja yeIouas JUANI 06 20046 Aquo STU ED str
20. s you use your bike regularly higher workloads may be more comfortable and more effective If you feel out of breath before you have exercised 12 minutes you are probably exercising too hard 30 550 amp P5100 OWNER S GUIDE WHAT IS THE CONCEPT TRUE MORE F I T CONCEPT OVERVIEW CHAPTER FIVE DESIGNING AN EXERCISE PROGRAM Va TRUE As your fitness level improves you will need to increase your workout intensity in order to reach your target heart rate The first increase may be necessary after two to four weeks of regular exercise Never exceed your target heart rate zone Increase the workload on the bike to raise your heart rate to the level recommended by your doctor METs One MET is the amount of energy your body uses when you re resting If a physical activity has an equivalent of six METS its energy demands are six times that of your resting state The MET is a useful measurement because it accounts for differences in body weight Time How Long You Exercise Sustained exercise conditions your heart lungs and muscles The longer you are able to sustain exercise within your target heart range the greater the aerobic benefits To begin maintain two to three minutes of steady rhythmic exercise and then check your heart rate The initial goal for aerobic training is 12 continuous minutes Increase your workout time approximately one or two minutes per week until you are able to maintain 20 3
21. y against your skin about one inch below the pectoral muscles breast line see picture below Women should be careful to place the transmitter be low their bra line Examples of Heart Rates Found in Daily Life An average 30 year old might have a resting heart rate when sitting totally still for several minutes of 65 During hard exercise that can be sustained for 10 to 15 minutes it might be around 140 continuously A maximum heart rate that requires maximal exercise for several minutes to attain is 185 A 30 year old in good shape might have a resting heart rate near 55 and might exercise for 20 minutes at a heart rate of 160 A world class distance runner or professional cyclist might have a resting heart rate near 45 PS50 amp PS100 OWNER S GUIDE CONTACT HEART RATE CHAPTER ONE RIDING YOUR BIKE The contact heart rate system lets you monitor your heart rate without wearing a strap Gently grasp the contact heart rate pads as shown below When the system detects your hands a red heart will appear in the Heart Rate field of the data display and will flash in time with your heart beat During this time the system is analyzing and locking in your heart rate Within about 15 seconds your digital heart rate in beats per minute bpm should be displayed 12 A Note on CHR Accuracy CHR monitoring may be a bit less accurate than a chest strap since the heart rate signals are much stronger at the ch
22. y one to two minutes per week until you can sustain 20 continuous minutes MAINTAINING Ifyou can sustain 20 continuous minutes in your target heart rate AEROBIC zone begin to increase the length and intensity of your workout FITNESS Exercise four to six days a week or on alternate days Try to reach and maintain 70 85 percent of your maximum heart rate with moderate to somewhat hard exercise Exercise for 20 30 minutes PS50 amp PS100 OWNER S GUIDE 35 WEIGHT MANAGEMENT CHAPTER FIVE DESIGNING AN EXERCISE PROGRAM Consistent aerobic exercise will help you change your body composition by lowering your percentage of body fat If weight loss is a goal combine an increase in the length of your workouts with a moderate decrease in caloric intake For weight control how long and how often you exercise is more important than how hard you exercise Exercise four to five times a week Try to reach and maintain 60 75 percent of your maximum heart rate with moderate exercise Exercise for 30 45 minutes at 60 65 percent of your target heart rate Here are some tips to achieving your weight management goal Consume most of your dietary calories at breakfast and lunch and eat a light dinner Do not eat close to bedtime Exercise before meals Moderate exercise will help suppress your appetite Take exercise breaks throughout the day to help increase metabolism calorie expenditure 36 PS50 amp PS100 OWNER S GUIDE
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