True Fitness Cs3.0 manuel d'utilisation

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- informations sur les caractéristiques techniques du dispositif True Fitness Cs3.0
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Tout d'abord, il contient la réponse sur la structure, les possibilités du dispositif True Fitness Cs3.0, l'utilisation de divers accessoires et une gamme d'informations pour profiter pleinement de toutes les fonctionnalités et commodités.

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Table des matières du manuel d’utilisation

  • Page 1

    CS5.0 & CS3.0 T readmi ll Own er's M anu al truefitness.com / 800.426.6570 / 1.636.272.7100[...]

  • Page 2

    In 1981, Frank T rula s ke la unched TRUE Fitness®, and b egan manufacturing premium hand-craf t ed treadmills . His team ’ s obsession with quality has propelled TRUE to the top of the f itness industr y and has created one of America ’ s oldest, largest and most r esp ected fitness e quipmen t manufacturers. Ov e r t h e y ea rs, T R U E has[...]

  • Page 3

    CS Treadmill Owne r’ s Guide 3 Review fo r You r Safety I    S  I   W hen u sing thi s e xe rcise machine, ba sic pr ecaution s should alway s b e follow ed , includi ng the follow ing: Read all instr uctions b efor e using this treadmill. Consult your physician before b egin[...]

  • Page 4

    CS Treadmill Owne r’ s Guide 4 Review fo r You r Safety I    S  I   Othe r s afety precaut ions: Close super vi sion is necessar y when the tr eadmill is b eing u sed by or near children, or disable d pers ons. Use this treadmill only for its intended use as describ ed in thi[...]

  • Page 5

    CS Treadmill Owne r’ s Guide 5 Qu ick St ar t Gu ide Quick Start into a manual workout by pressing , or set up a different workout by selec ting a workout and adjusting se t tings if necessar y . U se keys or numeric keys and press t o ac cept each setting. A djust sp eed or incline at an y time by using the de dicated speed and i ncline key s on[...]

  • Page 6

    CS Treadmill Owne r’ s Guide 6 T ab le o f Co ntents Quick Start ....................................................................................................5 1. Ba sic Operation........................................................................................7 2. The Cons ole.........................................................[...]

  • Page 7

    chapte r o ne B as ic O pe ra tio n In T his Chapter: Us i ng th e Ke ybo ard M anu al O pera tio n Hear t R a te Mo nit o rin g CHR (Co nt act Hear t ra te) P re-Set Wo rk out s Chapter 1: Basic Operation Chapter 2: The Console Chapter 3: User W or kouts Chapter 4: HRC (Heart Rate Control) Chapter 5: Fitness T ests Chapter 6: F ans Chapter 7: Desi[...]

  • Page 8

    CS Treadmill Owne r’ s Guide 8 Us ing the Keyboard    :      Usin g the Keyboard Selecting W orkout s: Pr ess an y of the work out k ey s and press t o begin your workout using the default s ettings. Before pressing , you may adju st other settings like W orkout T ime and B o[...]

  • Page 9

    CS Treadmill Owne r’ s Guide 9 Manual O pe ra tio n    :      Qui ck Speed B od y Wei ght Impor tant : QuickSp eed keys change sp eed with a single key press , so take care in the key s you press. Press , ligh ting the enable L ED . Now t he n umeric keys function as spe ed c[...]

  • Page 10

    CS Treadmill Owne r’ s Guide 10 This treadmill can monitor your heart rate using either a chest strap or the met al gr ips on the hand rails ( c alled c ontact heart rate or CHR pads). A chest strap transmit s your heart rate to the treadmill via radio, and the CHR pads c onnect to a spe cial comput er circuit to ex tract your hear t rate. Althou[...]

  • Page 11

    CS Treadmill Owne r’ s Guide 11 CHR (Co nt act H ear t Ra te)    :      Co nt act Hear t Ra te (CHR) The C HR s ystem let s you monitor your heart rat e without wearing a stra p. Gently grasp the contact heart rat e pads a s shown below . When t he system dete cts your hands [...]

  • Page 12

    CS Treadmill Owne r’ s Guide 12 Fo r Best CHR Resu l ts 1. Ex ercise with smo oth b ody motions . 2. Br eathe smo othly and regularly , and avoid t alking. (T alking will cause unrepres en tative he art ra te spikes of 5 to 10 bpm.) 3. Grip the pads light ly , not tightly . 4. Mak e sur e your hands are clean, free of both dir t and hand lotions.[...]

  • Page 13

    CS Treadmill Owne r’ s Guide 13 Pre-S et Wo rk outs    :      Pre-Set Wo rk outs W alking: Calo rie Burn W alking: Hill Inte rv als Each workout has a four -minute warm up and a two-minute cool down. Spe ed or grade changes st a y in effect until the next change is requeste d[...]

  • Page 14

    CS Treadmill Owne r’ s Guide 14 W alk in g and Ru nning: S pee d Inte rv als Pre-S et Wo rk outs    :      Z er o-grade walking or r unning inter vals are in one-m inute seg ments . Grade changes are p ermanent; spe ed change s affe ct the current one-min ute se gment only . [...]

  • Page 15

    CS Treadmill Owne r’ s Guide 15 T he se a r e T R UE ’ s o ri gi n al fo ur pr e- se t w o r ko ut s. Ch a n gi ng t h e workout time stretches and compr esses the workout profile, in ontrast t o t he f o u r n ew pr e- set w o r ko ut s. Ot h e r d i ff e r en ce s a re e x pl ai ned below in the individual work out sections . I n c li ne ch a[...]

  • Page 16

    CS Treadmill Owne r’ s Guide 16 Different from Spee d Inter vals 2 w it h the spe ed changing in var ying amounts . When t he tr eadmill is c hanging to a new target spee d, the matrix display readout will display the actual sp eed. As the spe ed is changing , the message cen ter w ill displ a y T ARGET = 12.0 MPH Once the treadmill re ac hes the[...]

  • Page 17

    The Co nso le In T his Chapter: Ke ybo ard Functi o n Dis pla y chapte r t wo Chapter 1: Basic Operation Chapter 2: The Console Chapter 3: User W or kouts Chapter 4: HRC (Heart Rate Control) Chapter 5: Fitness T ests Chapter 6: F ans Chapter 7: Designing an Ex ercise Prog ram Chapter 8: Car e and Maintenance[...]

  • Page 18

    CS Treadmill Owne r’ s Guide 18 Keyboard Fun ctio n  :      CS3.0 Treadmill Ke yboard Incline U p/Dow n Adjusts inc line. Also used t o choose programs. Spe ed Slow/Fast Adjusts speed in 0.1 mph increments . Also used t o s et weight and other workout parameters . Stop/Pause Stops the be[...]

  • Page 19

    CS Treadmill Owne r’ s Guide 19 D is pl a y  :      CS3.0 Treadmill D is pl a y[...]

  • Page 20

    CS Treadmill Owne r’ s Guide 20 CS5.0 Treadmill Ke yboard Incline U p/Dow n Adjusts inc line. Also used t o choose programs. Spe ed Slow/Fast Adjusts speed in 0.1 mph increments . Also used t o s et weight and other workout parameters . Stop/Pause Stops the belt and pauses workout. If held for 3 seconds , resets all workout information. Start/Q u[...]

  • Page 21

    CS Treadmill Owne r’ s Guide 21 CS5.0 Treadmill D is pl a y D is pl a y  :     [...]

  • Page 22

    chapte r three Us e r Wo rk outs In T his Chapter: H ow t o Reco rd an d Run Us er Wo rkouts Chapter 1: Basic Operation Chapter 2: The Console Chapter 3: U ser W orkouts Chapter 4: HRC (Hear t Rate C ontrol) Chapter 5: F itness T ests Chapter 6: F ans Chapter 7: Designing an Ex ercise Prog ram Chapter 8: Car e and Maintenance[...]

  • Page 23

    CS Treadmill Owne r’ s Guide 23 How t o Reco rd & Run Us er Wo rkouts  :     H ow t o R e c o r d a nd Run User Wo rkouts During a man ually-controlled work out , the CS treadmill always “records” the changes you make in spe ed or incline. It can save up t o t hree Us[...]

  • Page 24

    chapte r four HRC (H ear t Ra te Co nro l) ® In T his Chapter: HRC Intr o ductio n HRC T ypes an d a Wo rkout Gui de Duri ng Y our wo rkout T i ps and How HRC Wo rks E xamples o f HR C Wo rkouts W alkin g & Runn in g Wo rkouts Impo r t ant Poi nts About HRC HRC Safet y Chapter 1: Basic Operation Chapter 2: The Console Chapter 3: User W or kout[...]

  • Page 25

    CS Treadmill Owne r’ s Guide 25 HRC I ntro ductio n  : HRC HR C Wo rkou t Intr o ductio n TRUE’ s HRC work outs let t he tr eadmill monitor your rela tive ex ercise int ensity by way of your heart rate, then a utomatically adjust the workload to kee p you at your target he art rate and thus your desired ex erci [...]

  • Page 26

    CS Treadmill Owne r’ s Guide 26 HRC T ypes and a Wo rk out Gu ide  : HRC T ime-ba sed con stant HRC : pick a target heart rate and e xercise for an amount of time you selec t. Crui se C ontrol: while in any workout , set your current hear t rate as your target hear t rate by pressing a single key . 1 - Put on a P [...]

  • Page 27

    CS Treadmill Owne r’ s Guide 27 Du ring You r Wo rkout  : HRC • Pressing an yke yother than or will exit HRC mode. • Adjust your target heart rat e a t any time dur ing your wor kout by pressing , using the keys as nee ded, and pressing again. If you are lowering your target , you are limi[...]

  • Page 28

    CS Treadmill Owne r’ s Guide 28 Tips and How HRC Wo rks  : HRC Increas e sp eed and incline gradually to slowly increase your hear t rate to within 10 bpm of your target. F or best results , you should t ak e a bout five minut es to get to that point. The treadmill operates in a manual control mo de during the war[...]

  • Page 29

    CS Treadmill Owne r’ s Guide 29 Examples of HR C Wo rk outs  : HRC 1 - A user who physically cannot walk over 2.5 mph can safe ly use he art ra te control by entering maximum spee d of 2.5 in an HRC workout. 2 - A runner can r un up to a spee d of 10 m ph, without hills, by en tering a maximum spe ed of 10 mph and[...]

  • Page 30

    CS Treadmill Owne r’ s Guide 30 W alking & Ru nning Wo rkouts  : HRC How Cruis e Co ntr o l D etermines How to Change Y ou r Exe rcis e Inte nsity Ex ampl es o f Ru nni ng Wo rko uts Us ing Cr uise Co ntrol Ex ampl es o f W alking Wo rko uts Us ing Cr u is e Co ntrol If you enter the HRC stage below 5 mph, the[...]

  • Page 31

    CS Treadmill Owne r’ s Guide 31 Impo r t ant Po ints About HRC  : HRC Imp or t ant Po ints About HRC The hear t rate monit or transmit ter strap provided with your treadmill should be worn directly against your skin at about one inch b elow the pectoral muscles/breast line. W omen should be careful to place the tr[...]

  • Page 32

    CS Treadmill Owne r’ s Guide 32 HRC Saf ety  : HRC Tec hnic al Tips HRC Saf ety Fea tures T wo users wearing the same kind of transmitter at the same time and in close proximity ma y cause false heart rate display readings . Use a P olar® brand stand ar d transmit ter or compatible transmitter . TRUE's HRC i[...]

  • Page 33

    chapte r five F itness Tests In T his Chapter: Gerki n Fitn ess T est Accuracy of th e Gerkin T est Mi lit ary Fitn ess Test s Chapter 1: Basic Operation Chapter 2: The Console Chapter 3: User W or kouts Chapter 4: HRC (Heart Rate Control) Chapter 5: Fitness T ests Chapter 6: F ans Chapter 7: Designing an Ex ercise Prog ram Chapter 8: Car e and Mai[...]

  • Page 34

    CS Treadmill Owne r’ s Guide 34 G erkin F itness Test  :    About the Ge rkin Test One way to measure your overall fitne ss is to take a Gerkin fitness test . Named after the Ari zona r ese ar cher who designe d this test, this subma ximal treadmill test (submaximal me ans you w[...]

  • Page 35

    CS Treadmill Owne r’ s Guide 35 Acc ura c y o f the G erkin Test Accu rac y o f the Ge rkin Test  :    The scientific journal, O c cupational Medicine, publishe d a study in 2004 on the ac curac y of the Gerkin test . T he conclusion: “ The Gerkin treadmill protocol overpredic[...]

  • Page 36

    CS Treadmill Owne r’ s Guide 36 Milit ary F itness Tests  :    Each of the four ser vice branches has their own f itness test protocol. All of them work in t he same basic w a y : you input personal infor ma tion, then run a set dist anc e as f ast as you can. A score will then [...]

  • Page 37

    chapte r six F ans In T his Chapter: F an Accesso ry Chapter 1: Basic Operation Chapter 2: The Console Chapter 3: User W or kouts Chapter 4: HRC (Heart Rate Control) Chapter 5: Fitness T ests Chapter 6: F ans Chapter 7: Designing an Ex ercise Prog ram Chapter 8: Car e and Maintenance[...]

  • Page 38

    CS Treadmill Owne r’ s Guide 38 F an Accesso ry  :   F ans o n CS Treadmills The fans have two spee ds and an Off button. T he default is low spe ed. OFF MEDIU M HIGH[...]

  • Page 39

    chapte r seve n D es ignin g an E xe rcis e Progra m In T his Chapter: T h e F .I.T . Co ncept D efi ned Uti lizi ng th e F .I.T . Co ncept B egi n n i ng your F .I.T . P rogr am Est ablis h i ng an d M ai nt ain in g Fitness Weight & Spo r ts T rain i ng P r ogra ms Chapter 1: Basic Operation Chapter 2: The Console Chapter 3: User W or kouts C[...]

  • Page 40

    CS Treadmill Owne r’ s Guide 40 The F .I.T . Co nce pt D e fine d  :          Wha t is t h e F .I .T . Co nce pt? The workout portion of your ex erci se prog ram consists of t hree major v ariables : Fr equenc y , In tensity , and T i[...]

  • Page 41

    CS Treadmill Owne r’ s Guide 41 As your f itness le vel improves , you will need to incre ase your workout intensity in order to reach your target heart rat e. T he first increase may b e ne c essar y af ter two to four weeks of reg ular ex ercise. Never ex ce ed your target heart rate zone. Increase the spe ed and/or incline on the tr eadmill to[...]

  • Page 42

    CS Treadmill Owne r’ s Guide 42 Utilizing the F .I.T . Co nce pt  :          Usin g the F .I.T . Co ncept You r Fitness Program D etermining Yo ur Need s The F .I. T . conc ept and chart are de signed to help you b egin a pr ogram tai[...]

  • Page 43

    CS Treadmill Owne r’ s Guide 43 In addition to monit oring your he art rate as you exer cise, be certain of how quickly your hear t rate re c overs . If your he art rate is over 120 beats per minute five minutes af ter ex ercising , or is higher than normal the mor ning after ex erci sing, your exertion may b e too strenuous for your cur r ent le[...]

  • Page 44

    CS Treadmill Owne r’ s Guide 44 W orkout : Brisk and Rhythmic Exercis e The workout trains and c onditions your hear t, lungs , and muscles to operate mor e efficiently . Increa se exercise in response to your hear t rate to train and strengthen your cardiova scular system. Concentrate on moving your arms and legs smoothly . W alk naturally and a[...]

  • Page 45

    CS Treadmill Owne r’ s Guide 45 Est ab lishin g and Maint aining Fitness  :          If you can sustain 12 but not 20 contin uous minut es of ex ercise in your target heart ra te zone: Exercise thr ee to f ive days a we e k . Rest at [...]

  • Page 46

    CS Treadmill Owne r’ s Guide 46 We ight & S por ts Training Programs  :          Here ar e some tips t o achiev ing your weight management goal : Consume most of your die tar y calor ies at breakfast and lunc h, and eat a light di[...]

  • Page 47

    C are & M ainte nance In T his Chapter: Regular Cleani ng Cali b r a tio n Bel t and D eck Maintenance T readb el t Adjustment chapte r ei ght Chapter 1: Basic Operation Chapter 2: The Console Chapter 3: User W or kouts Chapter 4: HRC (Heart Rate Control) Chapter 5: Fitness T ests Chapter 6: F ans Chapter 7: Designing an Ex ercise Prog ram Chap[...]

  • Page 48

    CS Treadmill Owne r’ s Guide 48 Regu l ar Cleaning   : C  M  Gener al Cleaning Caution: e xc ept for the ar ea s desc ribed below , all ser v ic e on t his treadmill should be performe d by a qualif ied fitness equipment technician. During the war ran ty p eriod, [...]

  • Page 49

    CS Treadmill Owne r’ s Guide 49 C alib ra tio n C alib ra tio n   : C  M  Mo nthl y Cleaning Clean the treadmill of dust and dirt tha t migh t ac cumulate under and behind the treadmill. V acuum small r ubber particles that accumulate alongside the b elt and behin[...]

  • Page 50

    CS Treadmill Owne r’ s Guide 50 Y our treadmill 's running belt has been properly alig ned a t t he factor y . H owever , when the tre admill is used on an une ven surface, please follow thes e instruc tions: 1 - Stand beside the treadmill, place the safety ke y onto the control panel and follow operating instructions for r unning the treadm[...]

  • Page 51

    T arget H ear t Ra te Char t A Gui de t o Help Y ou Pi ck an In itial T ar get Hear t R a te appe ndix a[...]

  • Page 52

    CS Treadmill Owne r’ s Guide 52 appe ndix a T arget Hear t Ra te Char t[...]

  • Page 53

    MET s T ab le H ow Sp eed an d Incli ne Affec t Wo rkl o ad, E xpress ed in MET s appe ndix b[...]

  • Page 54

    CS Treadmill Owne r’ s Guide 54 appe ndix b[...]

  • Page 55

    MET s E xpl ana tio n and Fo rmu l a s A N o te About Calo rie E xpen diture Cal cul a tio ns appe ndix c[...]

  • Page 56

    CS Treadmill Owne r’ s Guide 56 appe ndix c TRUE treadmills use the c alorie expenditure for m ula as descr ibed in Guidelines for E xercise T e sting and Prescr iption from the American College of Sp orts Medicine. T his is the most widely accepted formula for running and w alking. The ACSM guide says that running burns calories twice a s f ast [...]

  • Page 57

    S pecif ica tio ns T he Size an d Perfo rm ance A t tri butes o f Y our CS T readmill appe ndix d[...]

  • Page 58

    CS Treadmill Owne r’ s Guide 58 appe ndix d CS5.0 CS3.0 Motor TRUE 4h p AC Enduara- Drive TRUE 4h p AC Enduara- Drive F rame 11-Guage Heavy D uty W elded Steel 11-Guage Heavy D uty W elded Steel P ede stals Hydrof orme d S teel Hydrof orme d S teel HRC Cruis e Con trol YES N/A Pre- S et W orkouts 10 2 User Define d 3 N/A F o otprint 82”L x 33?[...]

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    Founded 1981 865 Hoff Road St. Louis, MO 63366 800.426.6570 ww w .truefitness.c om 110308[...]