True Fitness CS4 Treadmill User Manual
Contents
1. PROGRAM CHAPTER SIX DESIGNING AN EXERCISE PROGRAM TRUE addition to monitoring your heart rate as you exercise 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 reflect averages 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 BEGINNING Warm Up Slow and Deliberate Exercise YOUR EXERCISE You not warmed up until you begin to perspire lightly and PROGRAM breath more deeply Warming up prepares your heart and other muscles for more intense exercise and helps you avoid premature exhaustion Begin each workout by walking even if you plan to run Start slowly exploring different speeds until you can comfortably sustain your speed A good suggestion is a minimum of three minutes Perspiration on your brow 1 good indicator of a thorough warm up The older you are the longer your warm up period should be2. COMMERCIAL SERIES 5509 TREADMILL 5560 OWNERS GUIDE CS4 0 800 426 6570 www truefitness com 1981 Frank Trulaske launched True Fitness Technology with one goal in mind fo make the finest fitness 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 DOING TRULASKE ELECTING 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 REVIEW FOR YOUR IMPORTANT SAFETY INSTRUCTIONS
3. Robergs2 pdf 32 CS TREADMILL OWNER S GUIDE ABOUT THE GERKIN TEST RUNNING THE GERKIN TEST TRUE ra TRUE ACCURACY OF THE GERKIN TEST CHAPTER TWO FITNESS TESTS ACCURACY OF The scientific journal Occupational Medicine published a study THE GERKIN in 2004 on the accuracy of the Gerkin test The conclusion TEST The Gerkin treadmill protocol overpredicts VO2max in healthy men and women and therefore should not be used for predicting 2 in individual firefighters particularly if VO2max is criterion for inclusion or exclusion from duty At this time a valid treadmill running test is needed for predicting the VO2max value of individual firefighters However for the fitness enthusiast who is interested in monitoring their fitness level the Gerkin test can be used to measure progress over time CS TREADMILL OWNER S GUIDE 33 MILITARY FITNESS TESTS etek FOUR FITNESS TESTS Each of the four service branches has their own fitness test protocol All of them work in the same basic way you input personal information then run a set distance as fast as you can A score will then be displayed based on the scoring table for the chosen protocol Warning You must take great care when running a maximal test on a treadmill As you tire your balance may diminish Always use extreme caution to prevent excessive fatigue Army Test Enter sex 2 Enter age 3 Press Start to run 2
4. CS TREADMILL OWNER S GUIDE 41 YOUR PROGRAM CONTINUED CHAPTER SIX DESIGNING AN EXERCISE PROGRAM Workout Brisk and Rhythmic Exercise The workout trains and conditions 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 moving your arms and legs smoothly Walk naturally and avoid jerking motions that can cause pulled muscles sprained joints and loss of balance 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 42 CS TREADMILL OWNER S GUIDE ra TRUE ESTABLISHING AND MAINTAINING FITNESS CHAPTER SIX DESIGNING AN EXERCISE PROGRAM ESTABLISHING If you can sustain 12 but not 20 continuous minutes of AERO
5. When using this exercise machine basic precautions should always be followed including the following Read all instructions before using this treadmill Consult your physician before beginning any exercise program Do not use if you have a cold or fever Warning to reduce the risk of burns fire and electric shock and injury to persons follow these instructions Danger reduce the risk of electric shock always unplug the treadmill before cleaning Unplug it from the outlet when not in use and before any service is performed Keep the power cord away from heated surfaces Never operate this treadmill if it has a damaged power cord or plug if it is not working properly if it has been damaged or dropped or if it has been submerged in water In these cases this treadmill should be examined by a qualified service technician CS TREADMILL OWNER S GUIDE TRUE TRUE REVIEW FOR YOUR SAFETY IMPORTANT SAFETY INSTRUCTIONS Other safety precautions Close supervision is necessary when the treadmill is being used by or near children or disabled persons Use this treadmill only for its intended use as described in this manual Do not use attachments not recommended by the manufacturer Never drop or insert any object into any opening Do not allow animals on or near the treadmill Use the treadmill indoors only Never use the treadmill near water or while wet Using this treadmill around a
6. BASIC OPERATIONS QUICK Important Quick speed keys change speed with a single key press SPEED so take care in the keys you press Press 5eea lighting the enable LED Now the numeric keys function as speed change keys from 1 mph to 9 mph Quickspeed is functional in any workout except fitness tests and Heart Rate Control Disable QuickSpeed by pressing 5eea again During workout set up set a correct body weight including clothes WEIGHT so the treadmill can better estimate your calorie expenditure CS TREADMILL OWNER S GUIDE 13 RATE MONITORING CHAPTER ONE BASIC OPERATIONS This treadmill can monitor your heart rate using either a chest strap or the metal grips on the hand rails called contact heart rate or CHR pads chest strap transmits your heart rate to the treadmill via radio and the CHR pads connect to a special computer circuit to extract your heart rate Although this treadmill 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 the most advanced exercise control system available When you wear a Polar or compatible transmitter strap the treadmill will display your heart rate as a digital beats per minute bpm readout The transmitter strap should be worn directly against your skin about one inch below the pectoral m
7. CS 6 and 8 treadmills always record the changes you make in speed or incline They can save up to three User Programs Note that this workout recording only takes place when you press Quick Start and use the default manual mode settings you cannot choose a target workout time or distance Time must count up during your workout in order to be recorded Up to 36 changes in speed or incline can be recorded Each speed incline pair of changes must be separated by at least 30 seconds To save a manual workout press you normally would end your workout Now press and hold enter until the display shows Save User 1 You can save your workout in User 1 or press to select User 2 or User Press and hold enter to save the workout program you have selected To use a User Program that you have saved simply select it from the list of programs under the Advanced Options key 30 CS TREADMILL OWNER S GUIDE HOW TO RECORD AND RUN USER PROGRAMS TRUE TRUJE CHAPTER FOUR FITNESS 5 5 IN THIS CHAPTER ABOUT THE GERKIN FITNESS TEST RUNNING THE GERKIN IEST MILITARY FITNESS TESTS Chapter 1 Basic Operations Chapter 2 T he Console Chapter 3 User Programs Chapter 4 Fitness Tests Chapter 5 Fan Accessories Chapter 6 Designing an Exercise Program Chapter 7 Care and Maintenance 31 GERKIN FITNESS TEST FITNESS TESTS One way to measure your overall f
8. accepted formula for running and walking CALCULATIONS The ACSM guide says that running burns calories twice as fast as walking e g a 150 pound person jogging at 5 mph requires 548 calories per hour while walking at 5 mph requires 274 per hour Other respected researchers such as David Costill think the ACSM overstates the energy difference between running and walking Costill believes running requires 60 more energy than walking not 100 as calculated by the ACSM Using the same example Costill s calculations result in 496 cal hour for running 5 mph with 313 cal hour for walking 5 mph One potential source of calorie estimate error is that the treadmill doesn t know if you are running or walking so it has to make some assumptions It assumes you are walking at 3 mph and slower and running at 5 mph and faster Between those two speeds the treadmill combines the walking and running formulas to make its best guess Variations in human exercise efficiency are another potential source of error with differences of plus or minus 2096 common in the population CS TREADMILL OWNER S GUIDE ra TRUE TRUE APPENDIX D SPECIFICATIONS THE SIZE AND PERFORMANCE ATTRIBUTES OF YOUR CS TREADMILL 55 56 APPENDIX D Maximum speed CS 4 amp 6 12 mph CS 8 15 mph range CS 4 amp 6 0 15 CS 8 3 to 18 Drive motor 5 hp AC Max Drive Treadbelt area 23 x 63 Treadmill Weight 505 pounds Maximu
9. and Maintenance CHAPTER ONE BASIC OPERATIONS IN THIS CHAPTER USING THE KEYBOARD QUICK SPEED HEART RATE MONITORING PRE SET WORKOUTS ACTUAL SPEED DISPLAY 11 SING THE KEYBOARD APTER ONE BASIC OPERATIONS Selecting Workouts Press any of the workout keys and press to begin your workout using the default settings Before pressing 24 you CS 6 0 and CS 8 0 Workout Keys may adjust other settings like Workout Time and Body i burner Weight pressing enter after buster adjusting each setting Press at any time to begin D AUS your workout Note that HRC piss shaper workouts require settings adjustments speed cardio intervals challenge ramp up trainin keys to adjust numeric settings g Press enter to accept each settings adjustment Adjusting Settings Use the numeric keypad or the Control Pod Primary Controls During your workout press o to stop the treadbelt and pause your workout Press 2 5 to resume your workout Press and hold o to clear your workout Change Data Display During your workout press enter to change the data displayed Safety Lanyard This magnetized cord must be in place on the treadmill balance bar location and should be attached to your clothing The treadmill will not operate if the lanyard is not attached 12 CS TREADMILL OWNER S GUIDE USING THE KEYBOARD TRUE MANUAL OPERATION TRUE CHAPTER ONE
10. mile test Navy Test l Enter sex 2 Enter age 3 Enter above or below 5000 foot altitude 4 Press Start to run 1 5 mile test Air Force Test 1 Enter sex 2 Enter age 3 Press Start to run 1 5 mile test Marines Test Enter sex 2 Press Start to run 3 mile test CS TREADMILL OWNER S GUIDE MILITARY FITNESS TESTS TRUE TRUE FANS IN THIS CHAPTER FANS ON 5 TREADMILLS Chapter 1 Basic Operations Chapter 2 The Console Chapter 3 User Programs Chapter 4 Fitness Tests Chapter 5 Fan Accessories 1 Desienin FIVE AUDIO AND ACCESSORIES The fans have two speeds plus off default is low speed OFF MEDIUM HIGH 36 CS TREADMILL OWNER S GUIDE FANS ON CS TREADMILLS TRUE TRUE CHAPTER SIX DESIGNING AN EXERCISE PROGRAM IN THIS CHAPTER WHAT IS THE F L T CONCEPT USING THE CONCEPT YOUR FITNESS PROGRAM DETERMINING YOUR NEEDS BEGINNING YOUR EXERCISE PROGRAM ESTABLISHING AND MAINTAINING AEROBIC FITNESS MANAGING WEIGHT SPORTS TRAINING ter 1 Basic Operations iapter 2 The Console 3 User Programs 4 Fitness Tests lapter 5 Fan Accessories hapter 6 Designing an Exercise Program 7 Care and Maintenance _ O O 7 THE F I T CONCEPT DEFINED CHAPTER SIX DESIGNING AN EXERCISE PROGRAM The workout portion of your exercise program consists of
11. 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 When you are training to improve strength and performance 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 CS TREADMILL OWNER S GUIDE SPORTS TRAINING TRUE ra TRUE CHAPTER SEVEN CARE AND MAINTENANCE IN THIS CHAPTER REGULAR CLEANING CALIBRATION TREADBELT ADJUSTMENT Chapter 1 Basic Operations Chapter 2 The Console Chapter 3 User Programs Chapter 4 Fitness Tests Chapter 5 Fan Accessories Chapter 6 Designing an Exercise Program Chapter 7 Care and Maintenance 45 REGULAR CLEANING CHAPTER SEVEN CARE AND MAINTENANCE Caution except for the areas described below all service on this treadmill should be performed by a qualified fitness equipment technician Dur
12. three WHAT IS THE major variables Frequency Intensity and Time CONCEPT 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 condition 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 walking at a speed of 1 2 mph As you use your treadmill regularly higher speeds may be more comfortable and more effective Inability to maintain a smooth rhythmic motion suggests that your speed and or elevation may be too great If you feel out of breath before you have exercised 12 minutes you are probably exercising too hard 38 CS TREADMILL OWNER S GUIDE ra TRUE MORE FIT CONCEPT OVERVIEW TRUE CHAPTER SIX DESIGNING AN EXERCISE PROGRAM As your fitness level improves you will need to increase your workout intensity in order to reach your target heart
13. BIC exercise in your target heart rate zone FITNESS Exercise three to five days a week Rest at least two days per week MAINTAINING Try to reach and maintain 60 75 percent of your maximum heart AEROBIC rate with moderate rhythmic exercise FITNESS Begin with 12 continuous minutes Increase your time by one to two minutes per week until you can sustain 20 continuous minutes MANAGING If you can sustain 20 continuous minutes in your target heart rate WEIGHT zone begin to increase the length and intensity of your workout 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 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 CS TREADMILL OWNER S GUIDE 43 WEIGHT AND SPORTS TRAINING PROGRAMS CHAPTER SIX DESIGNING AN EXERCISE PROGRAM 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
14. If held for 3 seconds resets all workout information weight and other workout parameters CS TREADMILL OWNER S GUIDE 26 JUNOD 03 195 aq 5 ue so rur 354 10 spw 666 dn TO O oen 8 sumund peumq 5 0 JO 8 12101 1992 5 seuoje TAOXA syu uu 1our ur mou Jed K AV IdSICI 8835 5 JMD Tenuen ur aum pasdele st sty mod ur 8 oun aeJ yeay ad Jo sjeog TIIWCVA3H L OT SO 24 CS TREADMILL OWNER S GUIDE USER PROGRAMS IN THIS CHAPTER HOW TO RECORD AND RUN USER PROGRAMS ter 1 Basic Operations 2 The Console Chapter 3 User Programs Cha Cha Cha Cha 4 Fitness Tests yter 5 Fan Accessories pter 6 Designing an Exercise Program pter 7 Care and Maintenance 29 HOW RECORD amp USER PROGRAMS CHAPTER THREE USER PROGRAMS During a manually controlled workout the
15. cation in your facility as well as following any internal service CS 6 0 amp CS 8 0 Calibration 5 Remove safety key and straddle treadbelt with your feet on the straddle covers On the balance bar control pod press and hold incline up and down The display should read CALIBRATION Press Start The treadmill will slowly increase speed and incline to maximum values then decrease to zero The display should read CALIBRATION SUCCESSFUL If it does not repeat steps 1 3 If it still does not calibrate successfully call your dealer for service Remove safety key to exit calibration mode CS 4 0 Calibration Remove safety key and straddle treadbelt with your feet on the straddle covers Press and hold the 0 and 2 keys then press the Quickspeed key The display should read PASS short for PASSCODE Enter the following sequence 3 9 4 0 1 and press Enter The display should read CAL Press Start The treadmill will slowly increase speed and incline to maximum values then decrease to zero The display should read PASS If it does not repeat steps 1 4 If it still does not calibrate successfully call your dealer for service Remove safety key to exit calibration mode CS TREADMILL OWNER S GUIDE 47 DBELT ADJUSTMENT PTER SEVEN CARE AND MAINTENANCE Your treadmill s running belt has been properly aligned at the TREADBEIT factory However when the treadmill is used on an uneven ADJUSTMENT su
16. d and grade stay constant in the work section Speed or grade changes in the work section are permanent Changes in Grade WALKING Walking intervals with grade alternate between hills and nearly HILL flat in two minute segments Speed changes are permanent grade INTERVALS changes affect the current two minute segment only UU Changes in Grade CS TREADMILL OWNER S GUIDE 12 PRE SET WORKOUTS CHAPTER ONE BASIC OPERATIONS Zero grade walking or running intervals are one minute WALKING segments Grade changes are permanent speed changes affect the AND current one minute segment only RUNNING SPEED INTERVALS Changes in Speed Zero grade gradually increases speed then decreases speed WALKING changing once per minute Grade changes are permanent speed AND changes affect the current one minute segment only RUNNING SPEED RAMP UP Changes in Speed 18 CS TREADMILL OWNER S GUIDE ra TRUE CLASSIC WORKOUTS CHAPTER ONE BASIC OPERATIONS TRUE These are Trues original four pre set workouts Changing workout time stretches and compresses the workout profile in ontrast to the four new pre set workouts Other differences are explained below in the individual workout sections GLUTE Incline changes in varying amounts in contrast to the new Hills BUSTER workout which has hills of the same size all throughout the workout LEG SHAPER Very similar to Hill Intervals with
17. enefits from your True Treadmill Using the treadmill 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 treadmill 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 The formula to calculate average maximum heart rate for one minute is 220 beats per minute minus your 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 See chart in Appendix A It s also important to know your target training zone or target heart rate The American Heart Association AHA defines target heart rate as 60 75 percent of your maximum heart rate This is high enough to condition but well within safe limits The AHA recommends that you aim for the lower part of the target zone 60 percent during the first few months of your exercise program As you gradually progress you can increase your target to 75 percent According to the AHA Exercise above 75 percent of the maximum heart rate may be too strenuous unless you are in excellent physical condition Exercise below 60 percent gives your heart and lungs little conditioning USING THE CONCEPT YOUR FITNESS PROGRAM DETERMINING YOUR NEEDS 40 CS TREADMILL OWNER S GUIDE ra TRUE BEGINNING YOUR
18. ing the warranty period please contact your dealer for service The treadmill console and handrails should be wiped down with a clean dry towel after every workout Once a day the treadmill console and handrails should be wiped down with a mild dilute soap solution Do not use any other kind of cleaner or solvent To extend the life and appearance of the treadmill perform the following tests and inspections weekly Test all the keys Inspect the power cord for frayed or damaged areas Inspect the power cord ground plug Inspect the circuit breaker to see if it is tripped Inspect the treadbelt for proper tension and alignment Check that the handrail screws are tight Check that the ON OFF switch toggles on and off Check that the pedestal screws pedestal hinge screws and motor cover screws are tight 9 Check that the heart rate contacts are working Clean the treadmill of dust and dirt that might accumulate under and behind the treadmill Vacuum small rubber particles that accumulate alongside the belt and behind the treadmill these particles are from the soles of running shoes 45 CS TREADMILL OWNER S GUIDE GENERAL CLEANING WEEKLY INSPECTION MONTHLY CLEANING TRUE TRUE CALIBRATION CALIBRATION CHAPTER SEVEN CARE AND MAINTENANCE This procedure is used to ensure speed and incline accuracy It should be done following any moving of the treadmill to a different lo
19. itness is to take a Gerkin fitness test Named after the Arizona researcher who designed this test this submaximal treadmill test submaximal means you work below maximum effort is used to predict VO2 max the volume of oxygen you can consume while exercising at your maximum capacity This particular test has gained great popularity in the firefighter and law enforcement community Like most fitness tests it is classified as a graded exercise test GXT The test is stopped at the point your heart rate reaches 8596 of your age predicted maximum Select the Gerkin test under the Advanced Options key Enter your age which is used to calculate your test termination point The Gerkin protocol starts at 4 5 miles per hour at a 096 incline It then increases speed or incline every 60 seconds For example at the seven minute mark the speed increases to 6 miles per hour while the incline raises to 896 When your heart rate reaches 8596 of your age predicted maximum the test waits for your heart rate to exceed the target for 15 seconds then terminates the test The version of the Gerkin Protocol that True Fitness uses in its exercise machines is the new equation of 205 8 0 685 age To better understand why we selected this method over the outdated 220 age maximal heart rate equation you can review the scientific paper in Journal of Exercise Physiology a PDF document located at http www asep org Documents
20. m user weight 400 pounds Note Specifications and features subject to change without notice CS TREADMILL OWNER S GUIDE SPECIFICATIONS TRUE TRUE OFFERS A FULL LINE OF LEADING EDGE CARDIOVASCULAR AND FLEXIBILITY EQUIPMENT TS1 Elliptical Fa THR CS Series Treadmills TrueStretch Flexibility unit TRUE FOUNDED 1981 865 Hoff Road O Fallon MO 63366 800 426 6570 www truefitness com part 0C526700 v1 SR 5 07
21. pool hot tub or sauna will void the warranty Do not operate where aerosol spray products are being used or where oxygen is being administered Allow only trained personnel to service this equipment Avoid the possibility of bystanders being struck or caught between moving parts by making sure that they are out of reach of this treadmill while it is in motion Allow only one person at a time on this treadmill CS TREADMILL OWNER S GUIDE 5 TABLE CONTENTS FrontSection 1 Basic 2 Hert N Safety instructions Operation Rate Control Quick Start Guide Table of Contents Model Differences and Starting and Stopping the Treadmill Safely age 3 NN pases 7 User Programs 4 FitnessTests 5 Fan N Three different types page 29 page 31 page 35 Si a T 6 Designing an 7 Care and AppendixA N Exercise Program Maintenance page 37 page 49 J P AppendxC 7 AppendixD 7 page 51 page 53 page 55 PA CS TREADMILL OWNER S GUIDE TRUE YOUR WORKOUT DURING YOUR WORKOUT STARTING AND STOPPING YOUR TREADMILL SAFELY QUICK START GUIDE Quick Start into a manual workout by pressing 2 or set up a different workout by selecting a workout and adjusting settings if necessary Use keys or numeric keys and press enter to accept each
22. rate The first increase may be necessary after two to four weeks of regular exercise Never exceed your target heart rate zone Increase the speed and or incline on the treadmill to raise your heart rate to the level recommended by your doctor The incline feature can be used to greatly increase the workload without increasing speed METS One MET is the amount of energy your body uses when you re resting If a physical activity has an equivalent of 6 METS its energy demands are 6 times that of your resting state The MET is a useful measurement because it accounts for differences in body weight See Appendix C for more details 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 30 continuous minutes at your training heart rate CS TREADMILL OWNER S GUIDE 39 UTILIZING THE F I T CONCEPT CHAPTER SIX DESIGNING AN EXERCISE PROGRAM The E LT concept and chart are 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 b
23. rface please follow these instructions 1 Stand beside the treadmill place the safety key onto the control panel and follow operating instructions for running the treadmill at 5 mph 2 If the belt is off center to the right turn the left roller adjustment bolt counter clock wise 1 4 turn If the belt is off center to the left turn the left roller adjustment bolt 1 4 turn clockwise 3 Let the machine run for several minutes to check the alignment Belt alignment does not need to be perfect If more correction is needed turn the adjustment bolt 1 4 turn and check again 48 CS TREADMILL OWNER S GUIDE TRUE TRUE APPENDIX A GUIDE HELP YOU PICK AN INITIAL TARGET HEART RATE 49 __ di ER ss ___ RE ss __ GNE i T CS TREADMILL OWNER S GUIDE 50 TRUE TRUE APPENDIX 5 TABLE HOW SPEED AND INCLINE AFFECT WORKLOAD EXPRESSED IN METS 51 81242223452 INOW Jad S N 52 C S TREADMILL OWNER S GUIDE TRUJE TRUE APPENDIX METS EXPLANATION AND FORMUILAS A NOTE ABOUT CALORIE EXPENDITURE CALCULATIONS 53 APPENDIX True treadmills use the calorie expenditure formula as A NOTE ABOUT described in Guidelines for Exercise Testing and Prescription CALORIE from the American College of Sports Medicine This is the EXPENDITURE most widely
24. rol pre SET WORKOUTS calorie List enter ziii hill ji als 5 incline speed intervals speed ramp up Activate Quickspeed Enables the numeric keys to function as speed change keys from 1 mph to 9 mph This is functional in any workout except fitness tests and heart rate control 9 WORKOUTS Shaper Cardio Challenge Sports training Incline Up Down Enter Adjusts incline Speed Slow East Accepts workout Also used to Stop Pause Adjusts speed in 0 1 parameters and choose programs Start Quick Start Stops the belt and mph increments toggles the dual Starts the belt pauses workout If Also used to set function displays and begins the held for 3 seconds weight and other workout resets all workout workout parameters information CS TREADMILL OWNER S GUIDE 22 TRUE 119X414 AV IdSICI TIIWCVA3H L 08 SO 23 CS TREADMILL OWNER S GUIDE CS 6 0 IREADMILL Cool Down 5 muscles keys to function as lower heart rate speed change keys Reset HRC Cruise Control from 1 mph to 9 mph Resets treadmill While any workout This is functional in completely Advanced Options Numeric Keys set your current heart any workout except Identical to Direct entry of rate as the target User programs nameriedata 5 fitness tests heart pressing and fitness tests hea
25. rt and hand lotions When using a Heart Rate Control 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 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 chest About 596 of the population cannot be picked up by any CHR system This is because their heart is positioned in a more up and down manner in their chest as opposed to leaning over to one side 16 CS TREADMILL OWNER S GUIDE FOR BEST CHR RESULTS TRUE PRE SET WORKOUTS CHAPTER ONE BASIC OPERATIONS TRUE PRE SET Each workout has a four minute warm up and a two minute cool WORKOUTS down Speed or grade changes stay in effect until the next change is requested by the program Changing the default workout time adds or removes segments it does not stretch or compress the workout profile Change workout levels during your workout by pressing the key for the workout you are using its LED will be lit adjusting the numeric level then pressing enter Change to a new pre set workout during your workout by pressing any of the present workout keys and pressing enter at your desired workout WALKING In a walking workout all speeds are under 4 mph Increasing levels increases speed from 2 to 4 mph and grade from 4 to 10 BURN spee
26. rt rate rate control holding STOP 4 5 6 7 8 QUICKSPEED NUMERIC KEYS advanced HRC cruise options control SET WORKOUTS WORKOUTS calorie Urner List enter sa hill leg i 15 5 5 sh interva acting aper speed Cardio intervals Challenge speed Sports ramp up training Incline Up Down Enter Accepts workout Adjusts incline Speed Slow Fast Also used to Stop Pause Adjusts speed in 0 1 parameters and choose programs Start QuickStart Stops belt and mph increments toggles the dual Starts the belt pauses workout If Also used to set function displays and begins the held for 3 seconds weight and other workout resets all workout workout parameters information 24 CS TREADMILL OWNER S GUIDE TRUE AV IdSICI TIIWCVA3H L 09 SO Fa TRUE CS TREADMILL OWNER S GUIDE 25 CS 4 0 IREADMILL KEYBOARD Reset Activate Quickspeed Resets treadmill Enables the numeric completely Numeric Keys keys to function as Identical to Direct entry of speed change keys pressing and numeric data from 1 mph to 9 mph holding STOP 3 4 5 6 8 QUICKSPEED NUMERIC KEYS incline Incline Up Down Enter Adjusts incline Accepts workout parameters Speed Slow Fast Stare Quick Start Stop Pause Ped m 0 1 Starts the belt and Stops the belt and mph increments begins workout pauses workout
27. setting Adjust speed or incline at any time by using the dedicated speed and incline keys on the control pod or keyboard Change data readouts by pressing enter Pause your workout by pressing Place your feet on the straddle covers Attach the safety lanyard to your waistband Place the safety key on the key holder Set up your workout see Chapter 1 and press Stop the treadmill by reducing speed to 2 mph then press Q CS TREADMILL OWNER S GUIDE 7 This new treadmill is part of the True Commercial Series treadmills Since this owner s guide covers all three commercial models you might notice descriptions of features that are different from your treadmill The main differences are in the consoles Adds to CS 8 0 8 Pre set programs Heart rate control Cooling fans Two window LCD display 3 decline EXCEL SERDES CS 6 0 Same as CS 8 0 except Single window LCD display decline EXCEL SERIES CS TREADMILL OWNER S GUIDE MODEL DIFFERENCES TRUE TRUE MODEL DII CS 4 0 Simple LED display All controls on main keyboard Manual operation only EXCEL SERIES CS TREADMILL OWNER S GUIDE 9 TRUE Chapter 1 Basic Operations Chapter 2 The Console Chapter 3 User Programs Chapter 4 Fitness Tests Chapter 5 Fan Accessories Chapter 6 Designing an Exercise Program Chapter 7 Care
28. uscles breast line see picture Women should be careful to place the transmitter below their bra line Some moisture is necessary between the strap and your skin Sweat from your exercise works best but ordinary tap water may be used prior to your workout if desired MONITORING YOUR HEART RATE CHEST STRAP HEART RATE MONITORING l CS TREADMILL OWNER S GUIDE ra TRUE TRUE CHAPTER ONE BASIC OPERATIONS CONTACT The contact heart rate CHR system lets you monitor your heart HEART RATE rate without wearing a strap CHR Gently grasp the contact heart rate pads as shown When the system detects your hands the Heart Rate label will start flashing 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 should be displayed Important The CHR System should only be used while walking at speeds of 4 mph or lower Above this speed the CHR accuracy is unavoidably unreliable due to large muscle movements CS TREADMILL OWNER S GUIDE 15 CHAPTER ONE BASIC OPERATIONS 1 Exercise with smooth body motions 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 di
29. varying incline changes CARDIO Similar to Speed Ramp except both speed and grade change CHALLENGE CS TREADMILL OWNER S GUIDE 19 20 CLASSIC PRE SET WORKOUTS CHAPTER ONE BASIC OPERATIONS Different from Speed Intervals 2 with the speed changing in varying amounts SPORTS TRAINING When the treadmill is changing to a new target speed the matrix ACTUAL display readout will display the actual speed As the speed is changing the message center will display TARGET 12 0 MPH Once the treadmill reaches the new target speed the Speed readout will show the target speed CS TREADMILL OWNER S GUIDE SPEED DISPLAY TRUE ter 1 Basic Operations ter 2 The Console ter 3 User Programs ter 4 Fitness Tests ter 5 Fan Accessories er 6 Designing an Exercise Program EN Cha er 7 Care and Maintenance CHAPTER TWO THE CONSOLE IN THIS CHAPTER KEYBOARD FUNCTION DISPLAY 21 CS 8 0 IREADMILL Time period KEYBOARD to cool down muscles and lower heart rate Reset HRC Cruise Control Resets treadmill While in any workout completely Advanced Options Numeric Keys set your current heart Identical to User d Direct entry of as the target numeric data pressing and fitness tests heart rate holding STOP 4 5 6 7 8 QUICKSPEED NUMERIC KEYS advanced HRC cruise options cont
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