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True Fitness CS1.0 manual

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Table of contents for the manual

  • Page 1

    CS1.0 T readmi ll O wn er's Gui de truefitness.com / 800.426.6570 / 1.636.272.7100[...]

  • Page 2

    In 1981, F rank T rula ske launched TRUE Fitness®, and beg an manufacturing premium hand-craf ted treadmills . His team ’ s ob session w ith quality has prop elled TRUE to the top of the f itness industr y and has cre at e d one of America ’ s oldest , largest and most resp ec ted fitness e quipment manufacturers. Ov er t he y ea r s, TR UE ha[...]

  • Page 3

    CS1.0 Treadmill Owne r’ s Gu ide 3 Review fo r You r Saf ety I    S  I  Whe n u sing this e xe rci se machine, ba sic prec autions should always be follow ed , incl uding the following : Read all instructions b efore using this treadmill. Consult your physici an b efore b egi[...]

  • Page 4

    CS1.0 Treadmill Owne r’ s Gu ide 4 Review fo r You r Saf ety I    S  I  Other s afety pre caution s: Close sup er vi sion i s ne cessar y when the tre admill i s being use d by or near children, or disable d p ersons . Use this treadmill only for its intended use as de scrib [...]

  • Page 5

    CS1.0 Treadmill Owne r’ s Gu ide 5 Qu ick St ar t Gu ide Befor e Y ou r Wo rkout Durin g Y ou r Wo rkout St ar tin g And St o ppi ng Y ou r Tre adm ill Sa fely Quick Star t into a manual workout by pressing , or s et up a different workout by s electing a workout and adjusting se ttings if necessar y . Use key s or numeric ke ys and press to acce[...]

  • Page 6

    CS1.0 Treadmill Owne r’ s Gu ide 6 T ab le o f Co nte nts Quick Start ....................................................................................................5 1. Ba sic Op eration........................................................................................7 2. The Cons ole...................................................[...]

  • Page 7

    chapte r o ne B as ic O pe ra tio n In T his Chapter: Us in g th e Ke ybo ard m anu al O pera ti o n Hear t R a te Mo nit o ri ng CHR (Co nt act Hear t Ra te) P re-Set Wo rkouts Chapter 1: Basic O peration Chapter 2: The Console Chapter 3: User W orkouts Chapter 4: HR C (Hear t Rate Control) Chapter 5: Fitness T ests Chapter 6: F ans Chapter 7: Des[...]

  • Page 8

    CS1.0 Treadmill Owne r’ s Gu ide 8 Us ing the Keyboard   :       Usin g the Keyboard Selecting W orkout s: Press any of the workout ke ys and press to b egin your workout u sing the default setting s. Before pressing , you may adjust other s ettings like W orkout T ime and B [...]

  • Page 9

    CS1.0 Treadmill Owne r’ s Gu ide 9 Manual O pe ra ti o n   :       Qui c kSp eed B o dy Wei ght Impor tant : Q uickSpee d key s change sp ee d w ith a sing le ke y press , so take c are in the key s you press . Press , lighting the enable LED. Now the numeric keys f unction a[...]

  • Page 10

    CS1.0 Treadmill Owne r’ s Gu ide 10 This treadmill c an monitor your hear t rat e using either a chest strap or the metal gr ips on the hand rails (called contact hear t rate or C HR pads). A chest strap transmit s your he art rate to the treadmill v ia radio, and the C HR pads connec t to a spe cial comput er circuit to extract your he art rate.[...]

  • Page 11

    CS1.0 Treadmill Owne r’ s Gu ide 11 CHR (Co nt act H ear t Ra te)   :       Co nt act Hear t Ra te (CHR) The C HR system let s you monitor your hear t rate without wearing a strap. Gently gra sp the contact heart rate pads as shown b elow . When the s ystem de tect s your han[...]

  • Page 12

    CS1.0 Treadmill Owne r’ s Gu ide 12 Fo r Best CHR Resul ts CHR (Co nt act H ear t Ra te)   :       1. Exercise with smooth bo dy motions . 2. Breathe smoothly and regul arly , and avoid talking . (T alking w ill c ause unrepresentative he art rate spikes of 5 to 10 bpm.) 3[...]

  • Page 13

    CS1.0 Treadmill Owne r’ s Gu ide 13 Pre-S et Wo rk outs   :       Pre-Set Wo rkouts W alking: Calo rie Burn W alking: Hill Inte r v als Each workout has a four -minute warm up and a two-minute cool down. Spe ed or g rade changes stay in effec t until the ne xt change is reque[...]

  • Page 14

    CS1.0 Treadmill Owne r’ s Gu ide 14 W alki ng and Ru nning: S pe ed Inte r v als Pre-S et Wo rk outs   :       Z ero-grade walking or running inter vals are in one-min ute seg ments . Grade changes are permanent ; sp ee d changes af fect the current one-minute seg ment only .[...]

  • Page 15

    CS1.0 Treadmill Owne r’ s Gu ide 15 These are TRUE’ s or iginal four pre- set workouts . Changing the workout t im e st r et c he s a n d c om p re ss es t he wo r ko u t p r of il e , i n on t ra st t o t he f ou r new pr e -se t wo r ko u ts. Ot he r di ff er e nc es ar e ex pl ai ned be lo w in t he individual workout sec tions. I nc l in e [...]

  • Page 16

    CS1.0 Treadmill Owne r’ s Gu ide 16 Different from Spe ed Inter val s 2 w ith the spe ed changing in var y ing amounts . When the treadmill is changing to a ne w t arget sp ee d, the matrix display readout will display the ac tual sp ee d. As the spe ed is changing , the message center will displ ay T ARGET = 12.0 MPH Once the treadmill reaches t[...]

  • Page 17

    The Co nso le In T his Chapter: Ke yboard Fun ctio n Dis pla y chapte r t wo Chapter 1: Basic Operation Chapter 2: The Console Chapter 3: User W orkouts Chapter 4: HR C (Hear t Rate Control) Chapter 5: Fitness T ests Chapter 6: F ans Chapter 7: Designing an Exercise Progr am Chapter 8: Care and Maintenance[...]

  • Page 18

    CS1.0 Treadmill Owne r’ s Gu ide 18 Keyboard Fun ctio n  :     CS1.0 Treadmill Ke yboard Incline Up/Down Adjusts incline. Also used to choose programs . Spe ed Slow/Fast Adjusts spee d in 0.1 mph increments . Also used to s et weight and other workout parameters . Stop/Pause Stops the be[...]

  • Page 19

    CS1.0 Treadmill Owne r’ s Gu ide 19 D ispla y  :     CS1.0 Treadmill D is pl a y[...]

  • Page 20

    chapte r three Us e r Wo rkouts In T his Chapter: H ow t o Reco rd an d Run User Wo rkouts Chapter 1: Basic Operation Chapter 2: The Console Chapter 3: User Wor kouts Chapter 4: HR C (Hear t Rate Control) Chapter 5: Fitness T ests Chapter 6: F ans Chapter 7: Designing an Exercise Progr am Chapter 8: Care and Maintenance[...]

  • Page 21

    CS1.0 Treadmill Owne r’ s Gu ide 21 How t o Reco rd & Run Us er Wo rkouts  :     H ow t o R ec o rd an d Run User Wo rkouts During a manually-controlled workout, the CS1 treadmill always “r e cords” the changes you make in sp ee d or incline. It can save up to three U[...]

  • Page 22

    chapte r four HRC (H ear t Ra te Co nro l) ® In T his Chapter: HRC Introduc tio n HRC T ypes & a Quick Wo rk out Guid e Duri ng Y our Workout T ips & How HR C Wo rk s HRC Wo rkouts & Cruise Co ntrol Impo r t ant Poi nts About HR C HRC Safet y Chapter 1: Basic Operation Chapter 2: The Console Chapter 3: User W orkouts Chapter 4: HRC (He[...]

  • Page 23

    CS1.0 Treadmill Owne r’ s Gu ide 23 HRC I ntro ductio n  : HRC (H  R  C ) HR C Wo rkout Intr oducti on TRUE’ s HRC workouts let the treadmill monitor your relative ex ercis e intensity by way of your hear t rate, then automa tic ally adjust the worklo ad to kee p you at you[...]

  • Page 24

    CS1.0 Treadmill Owne r’ s Gu ide 24 HRC T ypes and a Wo rk out Qu ick-Guid e  : HRC (H    C ) T ime-ba se d con st ant HRC : pick a target hear t rate and ex ercis e for an amount of time you sele ct . Crui se C ontr ol: while in any workout , s et your current he art rate[...]

  • Page 25

    CS1.0 Treadmill Owne r’ s Gu ide 25 Du ring Y our Wo rkout  : HRC (H  R  C ) • Pressing anyke yother than or will exit HRC mode. • Adjust your target hear t rate at any time during your workout by pressing , using the keys a s nee ded, and pressing ag[...]

  • Page 26

    CS1.0 Treadmill Owne r’ s Gu ide 26 Tips and How HRC Wo rk s  : HRC (H  R  C ) Increas e spe ed and incline g radually to slowly incre ase your hear t rate to w ithin 10 bpm of your target . For be st results , you should take about f ive minutes to get to that point. The tre[...]

  • Page 27

    CS1.0 Treadmill Owne r’ s Gu ide 27 HRC Wo rkouts & Cruis e Co ntro l  : HRC (H    C ) 1 - A us er who physically c annot w alk over 2.5 mph can safely us e heart rate control by entering maximum spe ed of 2.5 in an HRC workout . 2 - A r unner can run up to a sp ee d o[...]

  • Page 28

    CS1.0 Treadmill Owne r’ s Gu ide 28 How Cruis e Co ntr o l D etermines How to Change Y ou r Exe rci se Inte nsity Ex a mp les o f Ru nnin g Wo rkout s Us in g Cr ui se Co ntro l Ex a mp les o f W alking Wo rkout s Us in g Cru is e Co ntro l If you enter the H RC stage b elow 5 mph, the sp ee d you enter will be the maximum spe e d of your workout[...]

  • Page 29

    CS1.0 Treadmill Owne r’ s Gu ide 29 Impo r t ant Po ints About HRC  : HRC Imp o r t ant Po ints About HRC The hear t rate monitor transmitter strap provided with your treadmill should b e worn directly against your skin at ab out one inch b elow the p ectoral muscles/brea st line. W omen should be careful to place[...]

  • Page 30

    CS1.0 Treadmill Owne r’ s Gu ide 30 HRC Saf ety  : HRC Tec hni cal Tips HRC Saf et y Fea tu res T wo users wear ing the same kind of transmitter at the same time and in clos e proximity may cause fal se heart rate display readings . Use a Polar® brand stand ard transmitter or compatible transmitter . TRUE's [...]

  • Page 31

    chapte r five F itness Tests In T his Chapter: Gerki n Fitn ess T est Accuracy o f the Gerkin T est Mi lit ar y Fitness T ests Chapter 1: Basic Operation Chapter 2: The Console Chapter 3: User W orkouts Chapter 4: HR C (Hear t Rate Control) Chapter 5: Fitness T ests Chapter 6: F ans Chapter 7: Designing an Exercise Progr am Chapter 8: Care and Main[...]

  • Page 32

    CS1.0 Treadmill Owne r’ s Gu ide 32 G e rkin Fitness Test  :    About the Ge rkin Test One way to measure your overall fitne ss is to take a Gerkin fitness test . Named af ter the Arizona rese archer who designed this test, this subma ximal treadmill test (subma ximal means you [...]

  • Page 33

    CS1.0 Treadmill Owne r’ s Gu ide 33 Acc ur acy of the Ge rkin Test Accu rac y o f the Ge rkin Test  :    The scientific journal, O ccupational Medicine, published a study in 2004 on the ac c urac y of the Gerkin test . The conclusion: “ The Gerkin tre admi ll protocol over pre[...]

  • Page 34

    CS1.0 Treadmill Owne r’ s Gu ide 34 Milit ary F itness Tests  :    Each of the four ser vice branches ha s their own fitness test protocol. All of them work in t he same b asic way : you input personal infor mation, t hen r un a set di stance as fa st as you can. A score will th[...]

  • Page 35

    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 orkouts Chapter 4: HR C (Hear t Rate Control) Chapter 5: Fitness T ests Chapter 6: F ans Chapter 7: Designing an Exercise Progr am Chapter 8: Care and Maintenance[...]

  • Page 36

    CS1.0 Treadmill Owne r’ s Gu ide 36 F an Accesso r y  :   F ans o n CS1.0 Treadmill The fans have two sp ee ds and an Off button. The default i s medium sp ee d. OFF MED IUM HIGH[...]

  • Page 37

    chapte r seve n D es ignin g an E xe rcis e Progra m In T his Chapter: T he F .I.T . Co ncept Defi n ed F .I.T . Co ncept Over vie w Uti lizin g th e F .I.T . Co ncept B egin n in g Y our F .I.T . Progra m Est ab lish in g an d M ai nt ai ni ng Fitn ess Weight & Spo r ts Trai ni ng P r ogra ms Chapter 1: Basic Operation Chapter 2: The Console C[...]

  • Page 38

    CS1.0 Treadmill Owne r’ s Gu ide 38 The F .I.T . Co nce pt D ef ine d  :           Wha t is t he F .I .T . Co ncept? The workout portion of your exer c ise program consists of three major v ariables : Fr e quenc y , Intensity , and T [...]

  • Page 39

    CS1.0 Treadmill Owne r’ s Gu ide 39 F .IT . Co nce pt Over view  :         As your fitness le vel improves, you will ne ed to increas e your workout intensity in order to reach your target hear t rate. The first increa se may b e ne c[...]

  • Page 40

    CS1.0 Treadmill Owne r’ s Gu ide 40 Utilizing the F .I.T . Co nce pt  :           Usin g the F .I.T . Co ncept You r Fitness Program D eterminin g Yo ur Need s The F .I. T . concept and char t are de signed to help you b egin a progra[...]

  • Page 41

    CS1.0 Treadmill Owne r’ s Gu ide 41 In addition to monitoring your hear t rate as you exer ci se, be certain of how quickly your he art rate re covers. If your hear t rate is over 120 be ats per minute f ive minutes after exer c ising , or is higher than nor mal the morning af ter exercising , your ex er tion may be to o strenuous for your c urre[...]

  • Page 42

    CS1.0 Treadmill Owne r’ s Gu ide 42 W orkout : Bri sk and Rhythmic E xercise The workout trains and conditions your heart , lungs , and muscles to op erate more effic iently . Increa se exer c ise in response to your hear t rate to train and strengthen your cardiova scular sy stem. Concentrate on moving your arms and legs smo othly . W alk natura[...]

  • Page 43

    CS1.0 Treadmill Owne r’ s Gu ide 43 Est ab lishin g and M aint aining F itness  :           If you c an sustain 12 but not 20 continuous minutes of ex ercis e in your target hear t rate zone: Exercise three to f ive d ays a we ek . Re[...]

  • Page 44

    CS1.0 Treadmill Owne r’ s Gu ide 44 We ight and Spo r ts Training Programs  :           Here ar e some t ips t o achie ving your we ight manag ement goal : Consume most of your die tar y calor ies at break fast and lunch, and eat a li[...]

  • Page 45

    C are & M ainte nance In T his Chapter: Regular Clean in g Cali bra tio n Bel t and Deck M ai ntenance T readb el t Adjustment chapte r ei ght Chapter 1: Basic Operation Chapter 2: The Console Chapter 3: User W orkouts Chapter 4: HR C (Hear t Rate Control) Chapter 5: Fitness T ests Chapter 6: F ans Chapter 7: Designing an Exercise Progr am Chap[...]

  • Page 46

    CS1.0 Treadmill Owne r’ s Gu ide 46 Regu l ar Cleaning   : C   M Gener a l Cleaning Caution: ex cept for the area s descr ibe d below , all ser v ice on this tre admill should b e p erforme d by a qu alified f itness equipment technician. D uring the w arranty per[...]

  • Page 47

    CS1.0 Treadmill Owne r’ s Gu ide 47 Clean the treadmill of dust and dir t that might accumulate under and b ehind the treadmill. V acuum small rubb er particles that accumulate alongside the belt and behind the treadmill — these par ticles are from the soles of running shoe s . This pro cedure i s u sed to ensure sp ee d and incline accurac y .[...]

  • Page 48

    CS1.0 Treadmill Owne r’ s Gu ide 48 Y our treadmill's r unning belt has b een properly aligne d at the factor y . However , when the treadmill is us ed on an uneven surface, plea se follow thes e instr uctions : 1 - Stand b eside the treadmill, place the safety key onto the con trol panel and follow op erating instructions for running the tr[...]

  • Page 49

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

  • Page 50

    CS1.0 Treadmill Owne r’ s Gu ide 50 Appe ndix A T arget Hear t Ra te Char t[...]

  • Page 51

    MET s T ab le H ow Speed an d Incli ne Affec t Wo rkl oad, E xpress ed i n MET s Appe ndix B[...]

  • Page 52

    CS1.0 Treadmill Owne r’ s Gu ide 52 Appe ndix B[...]

  • Page 53

    MET s E xpl ana tio n and Fo rm u l as A N o te About Calo ri e E xpen diture Cal cula tio ns Appe ndix C[...]

  • Page 54

    CS1.0 Treadmill Owne r’ s Gu ide 54 Appe ndix C TRUE treadmills us e the calor ie expenditure formula as descr ibe d in Guidelines for E x ercise T esting and P rescr iption from the Amer ican College of Sport s Medicine. This is the most widely accepted formula for running and w alking . The ACSM guide says that running burns c alories twice as [...]

  • Page 55

    S pecif ica tio ns T he Size an d Perfo rm ance A t tri butes o f Y our CS1.0 T readmi ll Appe ndix D[...]

  • Page 56

    CS1.0 Treadmill Owne r’ s Gu ide 56 Appe ndix D Ma ximum sp eed : 12 mph. Inc line range: 0-15% Dr ive mot or: D C Q Drive T r eadbelt are a: 22 x 60 T r eadmill W eight : 340 pound s (154 KG) Ma ximum u ser weight : 400 p ounds (181 kg) Note: Specific ations and features subject to change w ithout notice . Specif ica tio ns[...]

  • Page 57

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