True Fitness Cs3.0 Treadmill User Manual
Contents
1. way to measure your overall fitness 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 VO 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 version of the Gerkin Protocol that TRUE uses in its 096 incline It then increases pp equation of 205 8 0 685 age speed or incline every 60 To better understand why we seconds For example at selected this method over the the seven minute mark the outdated 220 age maximal speed increases to 6 miles per hour while the incline raises to 896 The Gerkin protocol starts at 4 5 miles per hour at a heart rate equation you can review the scientific paper in Journal of Exercise Physiology PDF document located at http www asep org Documents Robergs2 pdf When your heart rate reaches 8596 of your age predicted maximum the test waits for your heart rate to exceed the target2. Change Data Display During your workout press 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 USING THE KEYBOARD CS TREADMILL OWNER S GUIDE rzTRUE MANUAL OPERATION CHAPTER ONE BASIC OPERA Important QuickSpeed keys change speed with a single key press so take care in the keys you press Press 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 HRC Disable QuickSpeed by pressing 223 LiicHKepeed again During workout set up set a correct body weight including clothes so the treadmill can better estimate your calorie expenditure QUICKSPEED BODY WEIGHT CS TREADMILL OWNER S GUIDE 9 TRUE HEART RATE MONITORING CHAPTER ONE BASIC 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 A 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 Ches
3. Maintain a smooth walking or running motion grounded outlet is critical for the HRC system to function properly Use a dedicated 120 VAC grounded outlet to help prevent interference IMPORTANT POINTS ABOUT HRC CS TREADMILL OWNER S GUIDE Two users wearing the same kind of transmitter at the same time and in close proximity may cause false heart rate display readings Use a Polar brand standard transmitter or compatible transmitter TRUE s HRC is patented under USPTO 25 462 504 If your heart rate exceeds your target by 12 beats there will be a 3096 MET reduction in workload to reduce your heart rate If your heart rate exceeds your target by 20 beats the unit will automatically shut off as a precautionary measure Be cautious when selecting your target heart rate so the 20 beat variance will not exceed your maximum heart rate as determined by your physician CS TREADMILL OWNER S GUIDE TECHNICAL TIPS HRC SAFETY FEATURES TRUE CHAPTER FIVE FITNESS TESTS IN THIS CHAPTER GERKIN FITNESS TEST ACCURACY OF THE GERKIN TEST MILITARY FITNESS TESTS Chapter 1 Basic Operation Chapter 2 The Console Chapter 3 User Workouts Chapter 4 HRC Heart Rate Control Chapter 5 Fitness Tests Chapter 6 Fans Chapter 7 Designing an Exercise Program Chapter 8 Care and Maintenance rzTRUE GERKIN FITNESS TEST CHAPTER
4. 2 Enter age 3 Press Start to run 2 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 1 Enter sex 2 Press Start to run 3 mile test CS TREADMILL OWNER S GUIDE FZTRUE CHAPTEI FANS IN THIS CHAPTER FAN ACCESSORY Chapter 1 Basic Operation Chapter 2 The Console Chapter 3 User Workouts Chapter 4 HRC Heart Rate Control Chapter 5 Fitness Tests Chapter 6 Fans FAN ACCESSORY CHAPTER TRUE The fans have two speeds and Off button The default is low FANS ON speed CS TREADMILLS OFF MEDIUM HIGH CS TREADMILL OWNER S GUIDE ra TRUE CHAPTER SEVEN DESIGNING AN EXERCISE PROGRAM IN THIS CHAPTER THE CONCEPT DEFINED UTILIZING THE CONCEPT BEGINNING YOUR F I T PROGRAM ESTABLISHING AND MAINTAINING FITNESS WEIGHT amp SPORTS TRAINING PROGRAMS Chapter 1 Basic Operation Chapter 2 The Console Chapter 3 User Workouts Chapter 4 HRC Heart Rate Control Chapter 5 Fitness Tests Chapter 6 Fans Chapter 7 Designing an Exercise Program Chapter 8 Care and Maintenance TRUE ELT CONCEPT DEFINED CHAPTER SEVEN DESIGNING AN EXERCISE PROGRAM The workout portion of your exercise program consists of three major variables Frequency Intensity a
5. at zero when the treadmill reaches HRC mode This time and distance are accumulated into the workout summary data as is your cool down exercise CS TREADMILL OWNER S GUIDE rzrRUE TIPS AND How HRC WORKS CHAPTER FOUR Increase speed and incline gradually to slowly increase your heart rate to within 10 bpm of your target For best results you should take about five minutes to get to that point The treadmill operates in a manual control mode during the warm up stage You control both speed and incline You may only increase speed and incline to the preset maximum values entered It is important that you start at a low level of effort and gradually increase your work load over several minutes until you approach your target heart rate This allows your body to adapt to your workout Increasing work load gradually will allow you to enter the HRC stage without overshooting your target Warming up too fast may cause you to overshoot your target If this occurs it may take several minutes before the computer software can control your heart rate You may overshoot and undershoot your target for several minutes until stable control is achieved To raise your heart rate in HRC mode speed will always increase until maximum speed is attained followed by incline if incline is used in the workout To lower your heart rate in the HRC mode incline will always decrease until zero incline is reached followed by speed if incli
6. for 15 seconds then terminates the test ABOUT THE GERKIN TEST USING THE GERKIN TEST CS TREADMILL OWNER S GUIDE FZTRUE ACCURACY OF THE GERKIN TEST CHAPTER FIVE FITNESS aia The scientific journal Occupational Medicine published a study in 2004 on the accuracy of the Gerkin test The conclusion The Gerkin treadmill protocol overpredicts max in healthy men and women and therefore should not be used for predicting VO in individual firefighters particularly if VO max is a criterion for inclusion or exclusion from duty At this time a valid treadmill running test is needed for predicting the 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 ACCURACY OF THE GERKIN TEST CS TREADMILL OWNER S GUIDE TRUE MILITARY FITNESS TESTS CHAPTER FIVE Each of the four service branches has their own fitness test MILITARY protocol All of them work in the same basic way you input FITNESS personal information then run a set distance as fast as you can TESTS 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
7. the CS treadmill always HOW TO records the changes you make in speed or incline It can save RECORD AND up to three User Programs RUN USER WORKOUTS Note that this workout recording only takes place when you press Quick Start GASU and will use only 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 as you normally would to end your workout Now press and hold ente until the display shows Save User 1 You can save your workout in User 1 or press to select User 2 or User 3 Press and hold ente to save the workout program you have selected To use a User Program that you have saved simply select it key CS TREADMILL OWNER S GUIDE Va TRUE CHAPTER FOUR HRC HEART RATE CONROL IN THIS CHAPTER HRC INTRODUCTION HRC TYPES AND A WORKOUT GUIDE DURING YOUR WORKOUT TIPS AND HOW HRC WORKS EXAMPLES OF HRC WORKOUTS WALKING amp RUNNING WORKOUTS IMPORTANT POINTS ABOUT HRC HRC SAFETY Chapter 1 Basic Operation Chapter 2 The Console Chapter 3 User Workouts Chapter 4 HRC Heart Rate Control Chapter 5 Fitness Tests Chapter 6 Fans Chapter 7 Designing an Exercise Program Chapter 8 Care and Maintenance FZTRUE HRC INTRODUCTION C
8. 55 0 amp CS3 0 TREADMILL OWNER S MANUAL truefitness com 800 426 6570 1 636 272 7100 In 1981 Frank Trulaske launched TRUE Fitness and began manufacturing premium hand crafted treadmills His team s obsession with quality has propelled TRUE to the top of the fitness industry and has created one of OUR ORIGINAL GOAL WAS TO BUILD THE WORLD S BEST FITNESS EQUIPMENT AND TODAY WE BELIEVE WE RE DOING IT America s oldest largest and most respected fitness equipment manufacturers Over the years TRUE has designed developed FRANK TRULASKE patented and fabricated many new cutting edge innovations for their products Such advancements include ground breaking new features state of the art manufacturing components and technological breakthroughs TRUE While TRUE has expanded its line of products intensive quality control standards guarantee excellence in every phase of production This results in the finest products available in the marketplace TRUE is the choice for cardio workouts among beginners rehab patients and top athletes world wide Today TRUE Fitness offers a full line of premium elliptical trainers treadmills upright and recumbent bikes and flexibility equipment REVIEW FOR YOUR SAFETY IMPORTANT SAFETY INSTRUCTIONS va TRUE When using this exercise machine basic precautions should always be followed including the following Rea
9. Care and Maintenant ossi pen aiu Rina PEU UR Uta Fin d unici CA meria e A a E E 51 Maximum Heart Rate Target Heart Rate ADDED 53 METs Table Appendix C M 55 METS Explanation and Formula Ed 57 Specifications Specifications Features Software are subject to change CS TREADMILL OWNER S GUIDE TRUE Chapter 1 Basic Operation Chapter 2 The Console Chapter 3 User Workouts Chapter 4 HRC Heart Rate Control Chapter 5 Fitness Tests Chapter 6 Fans Chapter 7 Designing an Exercise Program Chapter 8 Care and Maintenance BASIC OPERATION IN THIS CHAPTER USING THE KEYBOARD MANUAL OPERATION HEART RATE MONITORING CHR CONTACT HEART RATE PRE SET WORKOUTS TRUE USING THE KEYBOARD CHAPTER ONE BASIG Selecting Workouts Press any of the workout keys and press QUICKSTART 5 5 Before pressing 6 you may adjust other settings like Workout Time and Body Weight pressing lt lt after adjusting Note that HRC workouts require settings adjustment Adjusting Settings Use the numeric keypad or the keys to adjust numeric settings Press snts to accept each settings adjustment Control Pod Primary Controls During your workout press to stop the treadbelt and pause your workout Press 44549 to resume your workout Press and hold to QUICKSTART clear your workout change display
10. E 11 TRUE CONTACT HEART RATE CHAPTER ONE BASIG 1 Exercise with smooth body motions FOR BEST 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 5 See Appendix A for more details on Heart Rate Monitoring When using an 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 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 CS TREADMILL OWNER S GUIDE CHR RESULTS CHAPTER ONE BASIC OPERATION Each workout has a four minute warm up and a two minute cool 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 press
11. HAPTER FOUR HRC TRUESs HRC workouts let the treadmill monitor your relative exercise intensity by way of your heart rate then automatically adjust the workload to keep you at your target heart rate and thus 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 Using heart rate to control workload takes the guesswork out of your workout settings Consult your physician before using HRC workouts for advice on selecting a target heart rate range Also it is important to use the treadmill 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 See Appendix A for a chart that may help you pick a target heart rate You need to wear a heart rate monitoring chest strap to use See the Monitoring Your Heart Rate section in Chapter 1 for a guide to proper usage It is not recommended that you use the contact heart rate system for heart rate control workouts CS TREADMILL OWNER S GUIDE HRC WORKOUT INTRODUCTION HRC TYPES AND AWORKOUT GUIDE e CHAPTER FOUR HRC Time based constant HRC pick a target heart rate and exercise THE EASY for an amount of time you select STEPS TO AN HRC Cruise Control while in any workout set yo
12. ING amp RUNNING WORKOUTS HOW CRUISE CONTROL DETERMINES HOW TO CHANGE YOUR EXERCISE INTENSITY EXAMPLES OF WALKING WORKOUTS USING CRUISE CONTROL EXAMPLES OF RUNNING WORKOUTS USING CRUISE CONTROL FZTRUE IMPORTANT POINTS ABOUT HRC CHAPTER FOUR HRC The heart rate monitor transmitter strap provided with your treadmill should be worn directly against your skin at about one inch below the pectoral muscles breast line 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 If the transmitter strap is adjusted or moved while exercising communication may be temporarily affected If communication is lost for 30 seconds the treadmill will automatically shut off The transmitter strap sends a low level radio signal to the treadmill so interference from other radio and sound waves including everything from cordless telephones to loudspeakers is possible The good news is that 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
13. NING AN EXERCISE PROGRAM In addition 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 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 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 BEGINNING YOUR EXERCISE PROGRAM CS TREADMILL OWNER S GUIDE 43 FZTRUE BEGINNING YO
14. S3 0 Drive Drive Welded Steel Welded Steel Pre Set Workouts User Defined 82 L x 33 W 208 cm x 84 82 L x 33 W 208 cm x 84 cm cm Footprint Running Surface Maximum User Weight 400 lbs 400 lbs 096 to 15 096 to 15 Full Light Commercial Warranty Light Commericial War ranty 0 12 mph 0 19 kph 0 12 mph 0 19 kph Frame Lifetime Motor Frame Lifetime Motor 5 yrs Parts 3 yrs Labor 5 yrs Parts 3 yrs Labor 1 yr 1 yr Frame Lifetime Motor 5 Frame Lifetime Motor yrs Parts 3 yrs Labor 3 5 yrs Parts 3 yrs Labor yrs 3 yrs CS TREADMILL OWNER S GUIDE TRUE FOUNDED 1981 865 Hoff Road St Louis MO 63366 800 426 6570 www truefitness com 110308
15. UR PROGRAM CHAPTER SEVEN 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 CS TREADMILL OWNER S GUIDE 44 ESTABLISHING AND MAINTAINING FITNESS Ya TRUE ES U CHAPTER SEVEN DESIGNING AN EXERCISE PROGRAM If you can sustain 12 but not 20 continuous minutes of ESTABLISHING exercise in your target heart rate zon
16. d 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 To 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 REVIEW FOR YOUR SAFETY TRUE 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 pool hot tub or sauna will void the warranty Do not operate where aerosol spray products are being used or where oxygen is being ad
17. e AEROBIC 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 MAINTAINING heart rate with moderate rhythmic exercise AEROBIC FITNESS Begin with 12 continuous minutes Increase your time by one to two minutes per week until you can sustain 20 continuous minutes If you can sustain 20 continuous minutes in your target heart MANAGING rate zone begin to increase the length and intensity of your WEIGHT 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 45 TRUE WEIGHT amp SPORTS TRAINING PROGRAMS CHAPTER SEVEN DESIGNING AN EXERCISE PROGRAM 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 t
18. e 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 CS TREADMILL OWNER S GUIDE TRUE APPENDIX A TARGET HEART RATE CHART A GUIDE TO HELP YOU PICK AN INITIAL TARGET HEART RATE Ya TRUE APPENDIX A 17 TARGET HEART HRC RATE CHART AGE 604 75 85 507 EID 25 C EI I C 35 858 40 71397 153 C 4s i i C so 87 Css 24 eo 71207 ESD 65 Ee HED C C 75 8058 Css ED WEIGHT LOSS RANGE INCREASED PERFORMANCE RANGE values from ACSM guidelines TARGET HEART RATE CHART CS TREADMILL OWNER S GUIDE 52 Ya TRUE APPENDIX B METS TABLE HOW SPEED AND INCLINE AFFECT WORKLOAD EXPRESSED IN METS TRUE APPENDIX B ANOH 194 021 oTt oor 06 08 102 09 05 Lov Oe 02 021011001056 08 02 09 os or 0 02 00 r9 Ea 54 CS TREADMILL OWNER S GUIDE TRUE APPENDIX C METS EXPLANATION AND FORMULAS A NOTE ABOUT CALORIE EXPENDITURE CALCULATIONS TRUE APPENDIX C TRUE treadmills use the calorie expenditure formula as described in Guidelines for Ex
19. ercise Testing and Prescription from the American College of Sports Medicine This is the most widely accepted formula for running and walking 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 6096 more energy than walking not 10096 as calculated by the ACSM Using the same m example Costill s calculations result in 496 GUIDELINES FOR EXERCISE TESTING AND PRESCRIPTION cal hour for running 5 mph with 313 cal hour for walking 5 mph sm 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 20 common in the population CS TREADMILL OWNER S GUIDE A NOTE ABOUT CALORIE EXPENDITURE CALCULATIONS TRUE APPENDIX D SPECIFICATIONS THE SIZE AND PERFORMANCE ATTRIBUTES OF YOUR CS TREADMILL TRUE APPENDIX D po 650 C
20. grams Start Quick Start Stops the belt and Starts the belt and begins the workout Activate Quickspeed Enables the numeric keys to function as speed change keys from 1 mph to 9 mph This is functional in Numeric Keys Direct entry of numeric data activate quickspeed 5 X PAUSE RESET press Hob N Speed Slow Fast Stop Pause Adjusts speed in 0 1 mph increments pauses workout If Also used to set held for 3 seconds weight and other resets all workout workout parameters information CS TREADMILL OWNER S GUIDE any workout except fitness tests and heart rate control Enter Accepts workout parameters and toggles the dual function displays TRUE m CHAPTER TWO THE CONSOLE CS3 0 TREADMILL DISPLAY COMMERCIAL SERIES CS TREADMILL OWNER S GUIDE KEYBOARD FUNCT CHAPTER TWO THE 55 0 TREADMILL KEYBOARD Numeric Keys Direct entry of numeric data N QUIC SPEED NUMERIC PRE SET WORKOUTS calorie hill intervals eed intervals HRC workout HRC cruise 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 ser WORKOUTS glute Buster le shaper Cardio Challenge sports training Enter Accepts Workout Clear Entry Y parameters and Clears e
21. he 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 MANAGING WEIGHT SPORTS TRAINING CS TREADMILL OWNER S GUIDE 46 ra TRUE CHAPTER EIGHT CARE amp MAINTENANCE IN THIS CHAPTER REGULAR CLEANING CALIBRATION BELT AND DECK MAINTENANCE TREADBELT ADJUSTMENT Chapter 1 Basic Operation Chapter 2 The Console Chapter 3 User Workouts Chapter 4 HRC Heart Rate Control Chapter 5 Fitness Tests Chapter 6 Fans Chapter 7 Designing an Exercise Program Chapter 8 Care and Maintenance a TRUE REGULAR CLEANING CHAPTER EIGHT CARE AND MAINTENANCE Caution except for the areas described below all service on this treadmill should be performed by a qualified fitness equipment technician During the warranty period please contact your dealer for service The treadmill console and handrails should be wiped down with a clean dry towel af
22. ing enter Change to a new pre set workout during your workout by pressing any of the pre set workout keys and pressing enter at your desired workout In a walking workout all speeds are under 4 mph Increasing levels increases speed from 2 to 4 mph and grade from 446 to 1096 speed and grade stay constant in the work section Speed or grade changes in the work section are permanent Changes in Grade Walking intervals with grade alternate between hills and nearly flat in two minute segments Speed changes are permanent grade changes affect the current two minute segment only Changes Grade CS TREADMILL OWNER S GUIDE PRE SET WORKOUTS WALKING CALORIE BURN WALKING HILL INTERVALS CHAPTER ONE BASIC OPERATION Zero grade walking or running intervals are one minute segments Grade changes are permanent speed changes affect the current one minute segment only Changes Speed Zero grade gradually increases speed then decreases speed changing once per minute Grade changes are permanent speed changes affect the current one minute segment only sat Changes in Speed WALKING AND RUNNING SPEED INTERVALS WALKING AND RUNNING SPEED RAMP UP CS TREADMILL OWNER S GUIDE 14 PRE SET WORKOUTS CHAPTER ONE BASIG TRUE These are TRUE original four pre set workouts Changing the workout time stretches and compresses the workout profile in
23. its from your TRUE YOUR FITNESS Treadmill Using the treadmill regularly may increase the PROGRAM 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 DETERMINING your fitness program The formula to calculate average YOUR NEEDS 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 CS TREADMILL OWNER S GUIDE 42 TRUE BEGINNING YOUR PROGRAM CHAPTER SEVEN DESIG
24. ministered 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 Ensure that the back of the treadmill is placed at least 39 away from a wall or other obstructions Ensure that the sides of the treadmill are placed at least 20 away from a wall or other obstructions CS TREADMILL OWNER S GUIDE ya TRUE QUICK START GUIDE Quick Start into a manual workout by pressing setupa different workout by selecting a workout and adjusting settings if necessary Use keys or numeric keys and press 777 to accept each 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 Pause your workout by pressing 6 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 CS TREADMILL OWNER S GUIDE a TRUE TABLE OF CONTENTS Quick tee ea 5 1 Basic Operation 2 The Console a User ande dae 4 HRC Heart Rate Control 5 Fitness Tests 7 Designing an Exercise Program 8
25. nd 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 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 WHAT IS THE F LT CONCEPT CS TREADMILL OWNER S GUIDE 40 TRUE THE F I T CONCEPT DEFINED CHAPTER SEVEN DESIGNING AN EXERCISE PROGRAM 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 tw
26. nd down The display should read CALIBRATION 3 Press Start The treadmill will slowly increase speed and incline to maximum values then decrease to zero 4 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 5 Remove safety key to exit calibration mode When the belt and deck are properly maintained your tread BELT AND mill will work at maximum efficiency In return you will see a DECK reduction in energy consumption and an increase in long term MAINTENANCE performance For average use of your treadmill TRUE recommends you lu bricate under the treadbelt once per year For heavy use which is more than 10 hours per week TRUE recommends lubricat ing every three months CS TREADMILL OWNER S GUIDE 49 TRUE TREADBELT ADJUSTMENT CHAPTER EIGHT 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 surface 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 machin
27. ne is used in the workout Speed changes are in 0 1 mph increments Incline changes are in 0 596 incline increments This is equal to between 0 10 and 0 15 METS CS TREADMILL OWNER S GUIDE TIPS ON THE WARM UP STAGE HOW THE HRC SYSTEM CONTROLS YOUR HEART RATE FZTRUE EXAMPLES OF HRC WORKOUTS CHAPTER FOUR HRC 1 user who physically cannot walk over 2 5 mph can safely use heart rate control by entering maximum speed of 2 5 in an HRC workout 2 Arunner can run up to a speed of 10 mph without hills by entering a maximum speed of 10 mph and a maximum incline of 096 3 A walker enters a maximum speed of 4 0 mph and a maximum incline of 696 The walker is limited to a maximum speed of 4 0 mph and incline will be used if required to elevate the heart rate up to a maximum of 696 HRC Cruise Control is the simplest way to enter target heart rate training While in manual or any program you can enter HRC by simply pressing the gt 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 To change your target heart rate press Edit the target using and press lt lt If you are lowering your target you are limited to a 5 bpm change I
28. ntry on N toggles the du k diplay function displays incline int Cool Down Time period to cool down muscles and RESET PRESS amp HOLD lower heart rate 7 Sp ed Slow Fast Incline Up Down Stop Pause Adjusts speed in 0 1 Adjusts incline Start Quick Start Stops the belt and mph increments Also used to Starts the belt pauses workout If Also used to set choose programs and begins the held for 3 seconds weight and other workout resets all workout workout parameters information CS TREADMILL OWNER S GUIDE HRC Cruise Control In any workout set your current heart rate as the target heart rate 20 DISPLAY m CHAPTER TWO THE CONSOLE 55 0 TREADMILL DISPLAY COMMERCIAL SERIES TARGET HEART RATE CHART 60 75 85 20 170 HR 20 25 MEI ET 35 45 so 7 55 so MES 65 90 7 MAE truefitness com CS TREADMILL OWNER S GUIDE 21 TRUE USER WORKOUTS IN THIS CHAPTER HOW TO RECORD AND RUN USER WORKOUTS Chapter 1 Basic Operation Chapter 2 The Console Chapter 3 User Workouts Chapter 4 HRC Heart Rate Control Chapter 5 Fitness Tests Chapter 6 Fans Chapter 7 Designing an Exercise Program Chapter 8 Care and Maintenance How TO RECORD amp RUN USER WORKOUTS TRUE CHAPTER THREE USER WORKOUTS During a manually controlled workout
29. o 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 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 See Appendix B and 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 UTILIZING THE CONCEPT TRUE CHAPTER SEVEN DESIGNING AN EXERCISE PROGRAM The E LT concept and chart are designed to help you begin USING THE a program tailored to your needs You may wish to keep an FLT CONCEPT exercise log to monitor your progress You can get valuable fitness benef
30. ontrast to the four new pre set workouts Other differences are explained below in the individual workout sections Incline changes in varying amounts in contrast to the new Hills workout which has hills of the same size all throughout the workout Very similar to Hill Intervals with varying incline changes Similar to Speed Ramp except both speed and grade change eet CS TREADMILL OWNER S GUIDE GLUTE BUSTER LEG SHAPER CARDIO CHALLENGE CHAPTER ONE BASIG OPERA Different from Speed Intervals 2 with the speed changing varying amounts When the treadmill is changing to a new target speed the matrix 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 SPORTS TRAINING ACTUAL SPEED DISPLAY CS TREADMILL OWNER S GUIDE FZTRUE CHAPTER TV THE CONSOLE IN THIS CHAPTER KEYBOARD FUNCTION DISPLAY Chapter 1 Basic Operation Chapter 2 The Console Chapter 3 User Workouts Chapter 4 HRC Heart Rate Control Chapter 5 Fitness Tests Chapter 6 Fans Chapter 7 Designing Exercise Program TRUE CHAPTER TWO THE CONSOME CS3 0 TREADMILL KEYBOARD Clear Entry Clears entry on diplay zw change display y Incline Up Down Adjusts incline Also used to choose pro
31. t is important to note that if you are raising your target the speed and grade change safety limits described next may prevent the treadmill from raising your heart rate to your desired new target CS TREADMILL OWNER S GUIDE EXAMPLES OF HRC WORKOUTS CRUISE CONTROL TRUE If you enter the HRC stage below 5 mph the speed you enter will be the maximum speed of your workout If you like to walk at a maximum speed of 3 8 mph you should enter HRC at 3 8 mph If you enter the HRC stage above 5 mph you will have an additional 1 mph of speed If you enter HRC at 6 mph your maximum attainable speed in the HRC stage will be 7 mph If at any time you enter the HRC stage with incline you will have an additional 496 of incline available in the HRC stage If you enter the HRC stage at 196 incline your maximum attainable incline will be 596 If you do not enter the HRC stage with incline no incline will be available during the HRC stage of your workout Only speed will be used to control your heart rate 1 Enter HRC at 3 5 mph and 4 incline to allow maximum speed of 3 5 mph and 8 incline 2 Enter HRC at 4 2 mph and 696 incline to allow a maximum speed of 4 2 mph and 10 incline 1 Enter HRC at 6 mph and 096 incline to allow maximum of 7 mph and 0 incline 2 Enter HRC at 5 mph and 2 incline to allow a maximum of 6 mph and 6 incline CS TREADMILL OWNER S GUIDE WALK
32. t strap monitoring also allows you to use HRC 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 muscles 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 CS TREADMILL OWNER S GUIDE MONITORING YOUR HEART RATE CHEST STRAP HEART RATE MONITORING TRUE CHR CONTACT HEART RATE CHAPTER ONE BASIC OPERATION The CHR system lets you monitor your heart rate without CONTACT wearing a strap HEART RATE CHR Gently grasp the contact heart rate pads as shown below 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 GUID
33. ter 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 CHR pads are working LoS S GENERAL CLEANING WEEKLY INSPECTION CS TREADMILL OWNER S GUIDE 48 CHAPTER EIGHT CARE AND MAINTENANCE Clean the treadmill of dust and dirt that might accumulate MONTHLY under and behind the treadmill Vacuum small rubber particles CLEANING that accumulate alongside the belt and behind the treadmill these particles are from the soles of running shoes This procedure is used to ensure speed and incline accuracy CALIBRATION It should be done following any moving of the treadmill to a different location in your facility as well as following any internal service 1 Remove safety key and straddle treadbelt with your feet on the straddle covers 2 On the balance bar control pod press and hold incline up a
34. ur current heart WORKOUT rate as your target heart rate by pressing a single key 1 Put on a Polar or compatible transmitter chest strap as described in Chapter 1 2 Press the key until you reach your desired workout then press 3 Enter your workout parameters This includes target heart rate maximum treadbelt speed workout time or distance and maximum incline 4 Press 71318 5 Warm up At the beginning of an workout the treadmill is in full Manual Control mode Gradually increase your work level to slowly raise your heart rate to within 10 beats per minute bpm of your target heart rate 6 HRC stage Now the treadmill takes control of speed and incline keeping your heart rate within a few bpm of your target 7 Cool down At the end of your workout time or distance the treadmill reduces workload by half and goes back into Manual Control mode where you directly control your cool down CS TREADMILL OWNER S GUIDE FZTRUE DURING YOUR WORKOUT CHAPTER FOUR HRC e Pressing any key other than lt lt or will exit DURING HRC mode YOUR WORKOUT e Adjust your target heart rate at any time during your workout by pressing using the keys as needed and pressing lt lt again If you are lowering your target you are limited to a 5 bpm change The time and distance accumulated during warm up are not counted against your selected workout time or distance those values start
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