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True Fitness CS8 Bedienungsanleitung

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Ähnliche Gebrauchsanleitungen

Richtige Gebrauchsanleitung

Die Vorschriften verpflichten den Verkäufer zur Übertragung der Gebrauchsanleitung True Fitness CS8 an den Erwerber, zusammen mit der Ware. Eine fehlende Anleitung oder falsche Informationen, die dem Verbraucher übertragen werden, bilden eine Grundlage für eine Reklamation aufgrund Unstimmigkeit des Geräts mit dem Vertrag. Rechtsmäßig lässt man das Anfügen einer Gebrauchsanleitung in anderer Form als Papierform zu, was letztens sehr oft genutzt wird, indem man eine grafische oder elektronische Anleitung von True Fitness CS8, sowie Anleitungsvideos für Nutzer beifügt. Die Bedingung ist, dass ihre Form leserlich und verständlich ist.

Was ist eine Gebrauchsanleitung?

Das Wort kommt vom lateinischen „instructio”, d.h. ordnen. Demnach kann man in der Anleitung True Fitness CS8 die Beschreibung der Etappen der Vorgehensweisen finden. Das Ziel der Anleitung ist die Belehrung, Vereinfachung des Starts, der Nutzung des Geräts oder auch der Ausführung bestimmter Tätigkeiten. Die Anleitung ist eine Sammlung von Informationen über ein Gegenstand/eine Dienstleistung, ein Hinweis.

Leider widmen nicht viele Nutzer ihre Zeit der Gebrauchsanleitung True Fitness CS8. Eine gute Gebrauchsanleitung erlaubt nicht nur eine Reihe zusätzlicher Funktionen des gekauften Geräts kennenzulernen, sondern hilft dabei viele Fehler zu vermeiden.

Was sollte also eine ideale Gebrauchsanleitung beinhalten?

Die Gebrauchsanleitung True Fitness CS8 sollte vor allem folgendes enthalten:
- Informationen über technische Daten des Geräts True Fitness CS8
- Den Namen des Produzenten und das Produktionsjahr des Geräts True Fitness CS8
- Grundsätze der Bedienung, Regulierung und Wartung des Geräts True Fitness CS8
- Sicherheitszeichen und Zertifikate, die die Übereinstimmung mit entsprechenden Normen bestätigen

Warum lesen wir keine Gebrauchsanleitungen?

Der Grund dafür ist die fehlende Zeit und die Sicherheit, was die bestimmten Funktionen der gekauften Geräte angeht. Leider ist das Anschließen und Starten von True Fitness CS8 zu wenig. Eine Anleitung beinhaltet eine Reihe von Hinweisen bezüglich bestimmter Funktionen, Sicherheitsgrundsätze, Wartungsarten (sogar das, welche Mittel man benutzen sollte), eventueller Fehler von True Fitness CS8 und Lösungsarten für Probleme, die während der Nutzung auftreten könnten. Immerhin kann man in der Gebrauchsanleitung die Kontaktnummer zum Service True Fitness finden, wenn die vorgeschlagenen Lösungen nicht wirksam sind. Aktuell erfreuen sich Anleitungen in Form von interessanten Animationen oder Videoanleitungen an Popularität, die den Nutzer besser ansprechen als eine Broschüre. Diese Art von Anleitung gibt garantiert, dass der Nutzer sich das ganze Video anschaut, ohne die spezifizierten und komplizierten technischen Beschreibungen von True Fitness CS8 zu überspringen, wie es bei der Papierform passiert.

Warum sollte man Gebrauchsanleitungen lesen?

In der Gebrauchsanleitung finden wir vor allem die Antwort über den Bau sowie die Möglichkeiten des Geräts True Fitness CS8, über die Nutzung bestimmter Accessoires und eine Reihe von Informationen, die erlauben, jegliche Funktionen und Bequemlichkeiten zu nutzen.

Nach dem gelungenen Kauf des Geräts, sollte man einige Zeit für das Kennenlernen jedes Teils der Anleitung von True Fitness CS8 widmen. Aktuell sind sie genau vorbereitet oder übersetzt, damit sie nicht nur verständlich für die Nutzer sind, aber auch ihre grundliegende Hilfs-Informations-Funktion erfüllen.

Inhaltsverzeichnis der Gebrauchsanleitungen

  • Seite 1

    CS 8.0 B ike Owne r’ s Gu ide 800.426.6570 / ww w .truefitness.c om[...]

  • Seite 2

    In 1981 F rank T r ulaske launched T r ue F itness T echnolog y with one goal in mind – to make the f inest fitne ss equipment on the market. His team be gan by manufacturing premium, handc rafted treadmills with a focus on quality and durability . Now , 25 years later , T rue F itness ha s established its reputation as one of the oldest and most[...]

  • Seite 3

    3 CS 8.0 Owne r’ s Gu ide Review fo r Y ou r Saf ety      Whe n u sing this e xerc ise machine, ba sic prec autions should always be followe d, which includes the following : Read and understand all instr uctions and war nings prior to use. Obtain a me dical ex[...]

  • Seite 4

    St ar tin g U p Du ri ng Y ou r Wo rkou t P au si ng Y ou r Wo rkou t Be gin pe daling . The displ ay will star t up in WOR K OU T SETUP . QUIC K ST ART into a manual workout by pressing . SELEC T A DIFFERE N T WORKOU T by pressing the program keys . Press program ke ys more than once for more programs . ACCE PT E ACH SETTIN G AND MOVE T O THE NE X[...]

  • Seite 5

    T ab le o f Co nte nts CS 8.0 Owne r’ s Guide 6 1 - Introduction T op Feat ures , F anc y F eatures, B asic F eatures page9 2 - R iding Y our Bike W orkout Program Ba sics , He art Rate Monitoring , Contact Heart Rate page 13 3 - The Display Key pad Layout, Console and Di splay page 21 4 - W orkout Setup Setting Up W orkout, During W orkout and S[...]

  • Seite 6

    CS 8.0 Owne r’ s Guide 7 T ab le o f Co nte nts 12 - O ther F unctions More workout options page 69 13 - Creating an Exer cise Plan Using the F .I. T . concept to create a fitness program page 71 14 - Setup Mode Setup mode and customiz able options page 81 15 - Care and Maintenance page 87 Appendix A Maximum Heart Rate and T arget Hear t R ate pa[...]

  • Seite 7

    Chapte r O ne I ntro ducti o n                Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: The Displa y Chapter 4: W ork out Setup Chapter 5: Manual Control Chapte[...]

  • Seite 8

    T o p F ea tures    I nt r o du c ti o n T o p F ea tu re s Y our ne w CS 8.0 Bike console, the CS 8.0 console, is the most sophisticated exercise computer in t he fitne ss industr y . Even the simplest operation, Manual Control, wor k s in a spe cial and usef ul way . But t[...]

  • Seite 9

    F ancy F ea tu re s A dvanced Cu stom P rog rammi ng : Create up to three different program profiles , up to 60 se gments long , using any of four different prog ramming me thods , including a Re cord mode. Custom Inter val s: Cho ose your own inter val workload and duration. HRC Ultra: B oth continuous and inter val he art rate control workouts , [...]

  • Seite 10

    Three-mo de Manual C ontrol : MET -b ase d, bic ycle simulation, or 10-watt increments. F our Pr e-set P rog rams : E as y int er v als , spe ed inter vals , rolling hills , and one big hill. C SA FE Audio C ontrol : V olume and channel remote con trol of compatible systems . C SA FE Powe r : Supply p ower to an external audio remote contr ol. Full[...]

  • Seite 11

    Ridin g Y ou r B ike                      ?[...]

  • Seite 12

    Set your weight before ever y workout. This allow s the CS 8.0 Bike to control your workout more effec tively . S ee the P ersonal Power sec tion in C hapt er 5 for more information. The b ody weight setting does not affect the calorie expenditure calculation. Unlike treadmills or other weight -bear ing exercises , calorie s bur ned during exercise[...]

  • Seite 13

    Foo t Pos iti o n Pe da l Cade n ce B rea thin g Riders are most efficient if they place the ball of their foot in the cent er of the p ed al. Other riders are more comfortable if the arch of their foot is against the pe dal. Riders are encourage d to b e a s effic ient a s p ossible, but use your own judgement in the comfort/efficienc y tradeof f.[...]

  • Seite 14

    Mo nit o rin g Y ou r He ar t Ra te The CS 8.0 Bike has two ways of monitoring your hear t rate: ...By using a chest strap that transmit s your hear t rate to the bike via radio... ...or by u sing the metal contact hear t rate pads on the handlebars . Although your bike func tions fine without using the he art rate monitoring featur e, this kind of[...]

  • Seite 15

    CS 8.0 Owne r’ s Guide 17 Chest Strap Us e    Che st Str ap H ear t Ra te Mo nit o rin g When you we ar a Polar or compatible transmitter strap, the bike will display your he art rate a s a dig ital be ats- per-min ute (bpm) readout . This monitoring is ver y a[...]

  • Seite 16

    CS 8.0 Owne r’ s Guide Co nt act H ear t Ra te Use    18 Co nt act H ear t Ra te (CH R) The c ontact he art rate system lets you monitor your hear t rate without wear ing a strap. Gently gra sp the contact heart rate pads a s shown below . When the sy stem dete[...]

  • Seite 17

    CS 8.0 Owne r’ s Guide 19 G ett in g t he M os t F ro m CHR    1. Exercise with smo oth body motions . A void exc essive b ody motion, espe cially in your arms and upper bo dy . 2. Breathe smoothly and regularly , and avoid talking . ( T alking will cause unrep[...]

  • Seite 18

    The D is pl a y                    Chapte r Thre e Chapter 1: Introduction Chapter 2: Riding Y our Bike [...]

  • Seite 19

    CS 8.0 Owne r’ s Guide Keyp ad L a yout     22 Displ ay and S etup Keys Cle ar Key Star t Key W orklo ad Adjust Keys Enter Key Back sp ace Key Numeric Keys W orkout Choice Key s[...]

  • Seite 20

    CS 8.0 Owne r’ s Guide 23 Wha t the Ke ys Do     W orkout Setup : Switches into W orkout S etup mode. W orkload is reduce d and all data accumulation is p aused while in W orkout Setup. Change D ispl ay: Changes data readout s from one s et of four to the other se t. Pr[...]

  • Seite 21

    CS 8.0 Owne r’ s Guide Wha t the Ke ys Do     24 Heart Rat e C ontrol : Cycles through Constant, Inter val, HRC Ultra, and HRC Ultra Interv al. See C hapt er 7. C alorie G oal : Select s the C alorie Go al workout . Se e Chapter 8. Inter vals : Cycles through Ea sy , Sp[...]

  • Seite 22

    CS 8.0 Owne r’ s Guide 25 U pper Co nso le     Dist ance: An estimate of how far you would have trave le d on an outdoor bike.* Calorie s : An estimate of your calorie s burned. This doe s not include your basal met abolic rate, which is about 72 calorie s per hour for [...]

  • Seite 23

    CS 8.0 Owne r’ s Guide How t o Read Y ou r D ispla y     26 Ho w to Rea d Yo ur D is pla y Lev el : In all other workout mo des , indic ates which workout le vel is selecte d. In Bike Mode, indicates which of 21 ge ars i s s elected. T ime: Shows the amount of time rema[...]

  • Seite 24

    Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: The Displa y Chapter 4: W ork out Setup Chapter 5: Manual Control Chapter 6: Pre-Set Progr ams Chapter 7: Heart Rate Control Chapter 8: Calorie Goal W ork out Chapter 9: Designing Y our Own W orkout Chapter 10: Fitness T est Chapter 11: Medical and Ergometer Mode Chapter 12: Other Func[...]

  • Seite 25

    CS 8.0 Owne r’ s Guide S etting U p Y ou r Wo rk out   28 W orkout Setup is available b oth before and dur ing your workout. In W orkout S etup: • Y ou can e asily edit all the available options of each workout. • Y ou se e a W orkout Pre vie w graphic with a rep[...]

  • Seite 26

    Du ri ng Y ou r Wo rkou t CS 8.0 Owne r’ s Guide 29 Du ring Y our Wo rk out   During your workout, press to go back to W orkout Setup as often a s you like to change setting s or e ven set up an entire ly different workout. While in W orkout Setup, pe dal resistan[...]

  • Seite 27

    Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: The Displa y Chapter 4: W ork out Setup Chapter 5: Manual Contr ol Chapter 6: Pre-Set Progr ams Chapter 7: Heart Rate Control Chapter 8: Calorie Goal W ork out Chapter 9: Designing Y our Own W orkout Chapter 10: Fitness T est Chapter 11: Medical and Ergometer Mode Chapter 12: Other Fun[...]

  • Seite 28

    I ntr o duc ti o n Pe r so nal Pow e r Fi ne Co ntr o l CS 8.0 Owne r’ s Guide Pe rso nal Power F ine Co ntro l     32 Manual Control can operate three dif ferent ways : Personal P ower F ine Control, Bike Mode, and 10-w at t mode. In all mo des , change le vels e[...]

  • Seite 29

    Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: The Displa y Chapter 4: W ork out Setup Chapter 5: Manual Control Chapter 6: Pre-Set Pr ograms Chapter 7: Heart Rate Control Chapter 8: Calorie Goal W ork out Chapter 9: Designing Y our Own W orkout Chapter 10: Fitness T est Chapter 11: Medical and Ergometer Mode Chapter 12: Other Func[...]

  • Seite 30

    CS 8.0 Owne r’ s Guide Progra m Cho ices   34 H ill an d I nte rv al Pr ogr a ms Just like manual control, the hill and interv al prog rams compensate for different bo dy weights . The two hill programs are: • Rolling Hills , a series of gently changing workl[...]

  • Seite 31

    CS 8.0 Owne r’ s Guide 35 H ill Progra m Pro f iles   H ill Pr ogr a m Pr o f ile s Ro lling H ills O ne B ig H ill[...]

  • Seite 32

    I nte rv al Pr ogr a m Pr o f ile s CS 8.0 Owne r’ s Guide I nte r v al Progra m Pro f iles   36 Easy I nter v als S po r t I nte r v als[...]

  • Seite 33

    CS 8.0 Owne r’ s Guide 37 H o w Pr o gr am a n d S eg m e nt Le v e l s A f f e c t M E T s   Program Le ve l MET s S egment Leve l      ?[...]

  • Seite 34

    CS 8.0 Owne r’ s Guide H ow P r o g ra m Le ve l A f f e c t s Ra n g e o f Wo r k l oa d   38 Ho w Pr ogr am Lev el Af f ec ts Ran ge o f Wo rkl oad Program Le ve l Four MET s Time Program Le ve l O ne The starting intensity , range of intensities and overall [...]

  • Seite 35

    Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: The Displa y Chapter 4: W ork out Setup Chapter 5: Manual Control Chapter 6: Pre-Set Progr ams Chapter 7: Heart Rate Contr ol Chapter 8: Calorie Goal W ork out Chapter 9: Designing Y our Own W orkout Chapter 10: Fitness T est Chapter 11: Medical and Ergometer Mode Chapter 12: Other Fun[...]

  • Seite 36

    CS 8.0 Owne r’ s Guide I ntro ducti o n t o HRC      40 Co nst ant HR C T r ue’ s he art rate control (HRC ) workouts let the bike monitor your rela tive exer cis e intensity by way of your hear t rat e, then automa tically adjust the workload to [...]

  • Seite 37

    CS 8.0 Owne r’ s Guide 41 T ypes o f HRC      T ype s o f HR C The CS 8.0 Bike has five ty pes of hear t rate contr ol: • Const ant : pick a target he art rate, and the bike w ill con trol your workout from the ver y beg inning s o that you reach [...]

  • Seite 38

    CS 8.0 Owne r’ s Guide Co nst ant and I nte r v al HRC      42 Co nst ant HR C I nte rv al HR C This is the be st -known ty pe of HRC, and is the easie st to us e. The bike will gradually rais e your he art rate so that you reach your target w ithin[...]

  • Seite 39

    CS 8.0 Owne r’ s Guide 43 HRC U l tra Ove r view      Why Us e HR C U l tra Wo rkou ts? As mentioned in the Const ant HRC sec tion, a s you tire in the last third of your workout , your hear t rate has a tendency to ris e, which Const ant HRC addres[...]

  • Seite 40

    HR C U l tra Wo rkou t CS 8.0 Owne r’ s Guide HRC U l tra Wo rkout      44 Unlike Constant and Inter val HRC , you don ’t pick a target heart rate, but you must enter your age corre ctly . F or the first f ifth of your workout time, HRC Ultra tr i[...]

  • Seite 41

    CS 8.0 Owne r’ s Guide 45 I nte r v al HRC U l tra Wo rkout      I nte rv al HR C U l tra Interv al HRC Ultra work s simil arly to Interv al HRC, but the work t arget he art rates g radually increas e through your workout. The first work seg ment ta[...]

  • Seite 42

    CS 8.0 Owne r’ s Guide Cru ise Co ntro l      46 Cr u is e Co ntr o l This is the simplest way to enter Constant HRC training . While in manual or any prog ram you c an enter Constant HRC by simply pressing the Hear t Rate Control key . Y our curren[...]

  • Seite 43

    CS 8.0 Owne r’ s Guide 47 Impo r t ant Po ints About HRC      Imp o r t ant Po ints Abo ut H ear t Ra te Co ntr o l The hear t rate monitor transmitter strap should b e wor n accor ding to the g uidelines in C hapter 2 . If the transmitter strap is [...]

  • Seite 44

    Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: The Displa y Chapter 4: W ork out Setup Chapter 5: Manual Control Chapter 6: Pre-Set Progr ams Chapter 7: Heart Rate Control Chapter 8: Calorie Goal W ork out Chapter 9: Designing Y our Own W orkout Chapter 10: Fitness T est Chapter 11: Medical and Ergometer Mode Chapter 12: Other Func[...]

  • Seite 45

    CS 8.0 Owne r’ s Guide S etting U p a C al o rie Goal Wo rk out      50 S ett in g U p A C al o rie Goa l Wo rkou t Calorie G oal let s you pick a total numb er of c alories and workout time, then calc ulates a steady -state ex ercise at a wor[...]

  • Seite 46

    CS 8.0 Owne r’ s Guide 51 V isu al E xpl ana tio n      Calo rie Goa l Wo rkou t G rap h W a tts Time[...]

  • Seite 47

    Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: The Displa y Chapter 4: W ork out Setup Chapter 5: Manual Control Chapter 6: Pre-Set Progr ams Chapter 7: Heart Rate Control Chapter 8: Calorie Goal W ork out Chapter 9: Designing Y our Own W ork out Chapter 10: Fitness T est Chapter 11: Medical and Ergometer Mode Chapter 12: Other Fun[...]

  • Seite 48

    CS 8.0 Owne r’ s Guide Crea ting Y our Own Wo rk out       54 Cre a tin g Y ou r Own Wo rkou t There are two b asic ways to cre ate your own custom workout : have the C S 8.0 Bike re cord your le vel se ttings dur ing a manual w[...]

  • Seite 49

    CS 8.0 Owne r’ s Guide 55 Crea ting You r Own Wo rkout       • Press Advance d O ptions until Custom Prog ram 1, 2, or 3 is displayed. • Use the , ke ys to s elect the ty pe of custom program: scale, fi xed, record, or rep e[...]

  • Seite 50

    CS 8.0 Owne r’ s Guide Cust om Progra ms I n D epth       56 Cus to m Pr ogr a ms I n D e pth Scale : simply enter the work le vel for any number of s egments betwe en 1 and 60. The progress display shows you how it is scaling e[...]

  • Seite 51

    CS 8.0 Owne r’ s Guide 57 Cust om I nte r v als       Cus to m I nte rv al s Since inter val training is a common ty pe of workout, the CS 8.0 console has an extra-easy way to enter a c ustom inter val prog ram. After selec ting[...]

  • Seite 52

    Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: The Displa y Chapter 4: W ork out Setup Chapter 5: Manual Control Chapter 6: Pre-Set Progr ams Chapter 7: Heart Rate Control Chapter 8: Calorie Goal W ork out Chapter 9: Designing Y our Own W orkout Chapter 10: Fitness T est Chapter 11: Medical and Ergometer Mode Chapter 12: Other Func[...]

  • Seite 53

    CS 8.0 Owne r’ s Guide I ntro ductio n & How t o Test You rs e lf  60 I nt ro du c ti o n Ho w to Do It The CS 8.0 Bike fitness test is an improved implementation of the YMC A protocol f itness test , a s descr ibe d in the A C SM Guidel ines , Chapter 4. ( S ee Bibl i[...]

  • Seite 54

    Y ou should : • Stay as relaxed a s p ossible during the test, breathing smoothly and regularly . • Be dresse d in comfort able workout clothes and riding in a room with comfortable air temperature and humidity . Y ou should not : • Eat within three hours pr ior to testing , but you should not be hungr y , either . • Consume c affeine withi[...]

  • Seite 55

    How the Test Wo rk s  Ho w the Tes t Wo rks The test consists of four three-minute stages . Stage one is a warmup stage. Stages two, three, and four are at e ver-incr e asing workloads , with your heart rate me asured dur ing the se cond and third minute of each stage. (If t[...]

  • Seite 56

    CS 8.0 Owne r’ s Guide 63 How t o Us e Y ou r Resu l ts  Ho w to Us e Y ou r Res u l ts The b est way to use the results of a fitness test is to track your progress in an ex ercise program. T est yourself ab out e ver y two week s, under closely similar conditions . Y ou c[...]

  • Seite 57

    Test S pecif ic Issu es  Tes t S pec if ic Iss u es Note that the absolute accurac y of this test is approxima tely +/- 15% compared to a laborator y ma ximal test. (S ee Swain and Leutholtz , M etabolic C alculations , page 63). The results on the CS 8.0 Bike should be some[...]

  • Seite 58

    Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: The Displa y Chapter 4: W ork out Setup Chapter 5: Manual Control Chapter 6: Pre-Set Progr ams Chapter 7: Heart Rate Control Chapter 8: Calorie Goal W ork out Chapter 9: Designing Y our Own W orkout Chapter 10: Fitness T est Chapter 11: Medical and Ergometer Mode Chapter 12: Other Func[...]

  • Seite 59

    CS 8.0 Owne r’ s Guide Wha t Thes e Mo des Do     66 Wha t Th es e Mo de s Do These modes require the use of the external power option, and are accesse d by chang ing the default operation mode in Se tup Mode (se e C hapte[...]

  • Seite 60

    CS 8.0 Owne r’ s Guide 67 H o w T h e s e M o d es a r e D if f e re n t     Ho w Thes e Mo de s Are D if f e re nt O pe ra ti o ns Res tri ct io ns S ett in g Pe da l RPM Lim it The two mode s dif fer in the way they cont[...]

  • Seite 61

    Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: The Displa y Chapter 4: W ork out Setup Chapter 5: Manual Control Chapter 6: Pre-Set Progr ams Chapter 7: Heart Rate Control Chapter 8: Calorie Goal W ork out Chapter 9: Designing Y our Own W orkout Chapter 10: Fitness T est Chapter 11: Medical and Ergometer Mode Chapter 12: Other Func[...]

  • Seite 62

    CS 8.0 Owne r’ s Guide O the r Fu n Stu f f     70 Happy W orkout : This allows r iders to per form a virtual (i.e., imaginar y) world-class workout. The bike think s the rider is generating si x times as much p ower as he really is , and all the relat e [...]

  • Seite 63

    Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: The Displa y Chapter 4: W ork out Setup Chapter 5: Manual Control Chapter 6: Pre-Set Progr ams Chapter 7: Heart Rate Control Chapter 8: Calorie Goal W ork out Chapter 9: Designing Y our Own W orkout Chapter 10: Fitness T est Chapter 11: Medical and Ergometer Mode Chapter 12: Other Func[...]

  • Seite 64

    CS 8.0 Owne r’ s Guide The F .I.T . Co nce pt D ef ined       72 Wha t is the F .I.T . Co nce pt? The workout portion of your ex ercis e prog ram consists of three major v ariables : Fr equenc y , Intensity [...]

  • Seite 65

    CS 8.0 Owne r’ s Guide 73 Mo re F .I.T . Co nce pt Over view      As your fitness le vel improves , you will nee d to inc rease your workout intensity in order to reach your target hear t rate. The first inc[...]

  • Seite 66

    CS 8.0 Owne r’ s Guide Utilizing the F .I.T . Co nce pt       74 Us in g the F .I.T . Co nce pt Y ou r F itn ess Pr ogr a m D ete rm ini ng Y ou r Ne ed s The F .I. T . concept is designe d to help you beg i[...]

  • Seite 67

    CS 8.0 Owne r’ s Guide 75 B eginning Y ou r F .I.T . Progra m      In addition to monitoring your heart rate as you ex ercise, b e certain of how quickly your he art rate recovers . If your he art rate is ov[...]

  • Seite 68

    CS 8.0 Owne r’ s Guide Y our F .I.T . Progra m Co ntinu e d       76 W orkout : Bri sk and R hythmic Exercis e The workout trains and conditions your he art , lungs , and muscles to op erate more effic ientl[...]

  • Seite 69

    CS 8.0 Owne r’ s Guide 77 Est ab lis hing & Maint aining F itness      Est ab lis hin g Ae r o b ic F itn ess Main t aini ng Ae r o b ic F itn ess If you c an sustain 12 but not 20 continuous minutes of [...]

  • Seite 70

    CS 8.0 Owne r’ s Guide We ight Manageme nt       78 Mana gin g We i ght Consistent aerobic ex ercise w ill help you change your b ody composition by lowering your p ercentage of bo dy fat. If weight loss is [...]

  • Seite 71

    S po r ts Tra ini ng When you are training to improve strength and p erformance: • Exercise four to five days a week . Alternate exercise days and interv als of hard to ver y hard exercise with eas y to moderate ex ercise. • Exercise for 30 minutes or longer . W ar ning: these strategie s are intended for average healthy adult s . If you have p[...]

  • Seite 72

    Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: The Displa y Chapter 4: W ork out Setup Chapter 5: Manual Control Chapter 6: Pre-Set Progr ams Chapter 7: Heart Rate Control Chapter 8: Calorie Goal W ork out Chapter 9: Designing Y our Own W orkout Chapter 10: Fitness T est Chapter 11: Medical and Ergometer Mode Chapter 12: Other Func[...]

  • Seite 73

    CS 8.0 Owne r’ s Guide G etting I nto S etup M o de    82 Ho w to G et I nt o S etu p Mo de Press and hold . Be gin pe daling the bike, or power up with external p ower . A t the f ive-digit “Pass Co de” prompt , enter 1 0 1 0 1 . If you make a mistake, st art[...]

  • Seite 74

    CS 8.0 Owne r’ s Guide 83 Cust omiz ab le O ptio ns    Cus to miz ab le O pti o ns Lang uag e: Current ly , only English is supp orted. Units: English (default) or metric . Maximum W orkout T ime: From 1 to 98 minutes , and unlimite d. Thirty minut es is the de[...]

  • Seite 75

    CS 8.0 Owne r’ s Guide Mo re Custo m O ptio ns    84 Cus to mi za b le O pti o ns (Co nt .) Default manual : P ersonal Power -base d, or Bicycle Simulation, or Constant Power w ith 10- watt inc rements. Sound: T one s are on (default) or off. Happy: Adds Happy Mod[...]

  • Seite 76

    CS 8.0 Owne r’ s Guide 85 O domete rs    O dom ete rs M ile s: Accumulat e d “miles , ” which is simulated road bike miles . E ven though this i s ju st a simulated number , it actually is a goo d mea sure of stress and wear on the bike mechanism and braking s[...]

  • Seite 77

    Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: The Displa y Chapter 4: W ork out Setup Chapter 5: Manual Control Chapter 6: Pre-Set Progr ams Chapter 7: Heart Rate Control Chapter 8: Calorie Goal W ork out Chapter 9: Designing Y our Own W orkout Chapter 10: Fitness T est Chapter 11: Medical and Ergometer Mode Chapter 12: Other Func[...]

  • Seite 78

    Y our CS 8.0 Bike doesn’ t require any routine maintenance, not even lubr ication. Ke eping it cle an i s the most impor tant t ask . After e ver y workout : P erspiration should b e wipe d from the contr ol console, contact he art rate pad s, shrouds , and seat. W eek ly: W ip e down your CS 8.0 Bike once a week with a w ater - dampene d s oft c[...]

  • Seite 79

    Appe nd ix A              Appe ndix A 89[...]

  • Seite 80

    CS 8.0 Owne r’ s Guide Appe ndix A 90 T ar get H ear t Ra te Cha r t[...]

  • Seite 81

    Remember to check with your physici an b efore b eginning any ex ercise prog ram. She c an help determine an appropriate target hear t rate. Medications often affec t he art rate. Rober t Rob ergs , editor of the prestig ious Jou r nal of E xerci se Physiology , conducted a study in 2002 of the maximal hear t rat e equation 220 - age. He found this[...]

  • Seite 82

    Appe nd ix B          Appe ndix B 93[...]

  • Seite 83

    CS 8.0 Owne r’ s Guide Appe ndix B 94 Maximal oxygen uptake, or VO 2 max , is considered the b est single mea suremen t of cardiova scular fitne ss . It repres ents the p eak rate of your b ody ’ s oxygen consumption capability , which i s impor tant be cause this is one of the two biggest factors in endurance per formance. (The other big endur[...]

  • Seite 84

    MET s are define d a s the ratio of the cur rent bo dy energy expenditure rate compared with ba sal me tabolic rate (BMR): MET s = ( VO2 rate of cur rent state) / 3.5 where 3.5 represent s BMR . VO 2 ( oxygen uptake) and 3.5 are in units of ml/kg/minute of oxygen consumed by the b ody . This oxy gen consumption rate corresponds to about 72 calories[...]

  • Seite 85

    Appe nd ix C                  Appe ndix C 97[...]

  • Seite 86

    CS 8.0 Owne r’ s Guide Appe ndix C 98 As you ride the CS 8.0 Bike, your ex ercis e intensity is best mea sured as the amount of power receive d by the bike from your pe daling . This p ower is usually expr ess ed in watts . The watts mea suremen t is calcul ated f rom your p edaling sp ee d (calle d cadence ) multiplied by the amount of resistanc[...]

  • Seite 87

    CS 8.0 Owne r’ s Guide 99 Appe ndix C Constant torque is use d in a mo difie d w ay in Bike Mode. In addition to constant resistance for a given “ ge ar , ” additional torque is applied to simulate wind and road resi stance, a s well a s to compensate for different bo dy weights . P ersonal Power w as initially designe d to v ar y workload at[...]

  • Seite 88

    Appe nd ix D                         Appe ndix D 101[...]

  • Seite 89

    S p ec if i c A dv i c e F o r Car d i o f i tn es s an d B o dy C om po si t i o n S p ec if i c A dv i c e F o r M us cu lar S tr e n gt h a nd F le xi b il i ty CS 8.0 Owne r’ s Guide Appe ndix D 102 In 1998, the Americ an Colle ge of Sp orts Me dicine com plete d their mo st imp ortant position stand, title d, “ The re commended quantity an[...]

  • Seite 90

    CS 8.0 Owne r’ s Guide 103 Appe ndix D T raining should be three to five days per week at b etwe en 55% and 90% ma ximum he art rate. D econditioned indiv iduals should stay b etwe en 55% and 64%. T otal duration of training should be betwe en 20 and 60 minutes , with the time var ying inversely w ith intensity . High-intensity , short duration e[...]

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    Appe nd ix B      Appe ndix B 105[...]

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    CS 8.0 Owne r’ s Guide B ib liography 108 American College of Spor ts Medicine, ACSM ’ s Gu idelines for E xercise T esting and P rescr iption . 6th e dition. Philadelphia: Lippincott W illiams & W ilkins , 2000. F ey nman, Richard P ., The F e ynman Le ctures on Physics . Original e dition. Bo ston: Addison W e sley , 1970. ISBN: 0-201-021[...]

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    CS 8.0 Owne r’ s Guide 109 B ib liography Robergs , Rober t A . and Landwehr , Rob erto. (2002) The Surprising Histor y of the “HRma x = 220 - age” Equation. Journal of Exercise Physiolog y , 5(2). ISSN 1097-9751.2 Article URL : <http://w ww.asep.org/Do cuments/Robergs2.pdf> Journal URL : <http://w ww.asep.org/F LDR/JEPhome .htm> [...]

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