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True Fitness CS4 manual

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Table of contents for the manual

  • Page 1

    800.426.6570 / ww w .truefitness.com Comme rcial S e ries Treadmill Owne r’ s Gu ide[...]

  • Page 2

    In 1981 F rank T rula ske launched T rue Fitness T echnology w ith one go al in mind – to make the fine st f itne ss e quipment on the market. His team be gan by manufacturing premium, handcrafte d treadmills with a focus on quality and durability . Now , 25 years later , T rue Fitness has est ablished its reputation as one of the oldest and most[...]

  • Page 3

    Whe n u sing this e xer cise machine, b asic pre caution s should always be follow ed , including the follow ing: Read all instructions b efore using this treadmill. Consult your physici an b efore b eginning any exercise program. Do not use if you have a cold or fe ver . W arning: to re duce the ri sk of bu rns , fire and elec tric sho ck and inju[...]

  • Page 4

    CS Treadmill Owne r’ s Gu ide 5 Review fo r Y our Saf ety I MPOR TANT S AF ET Y I NSTRUC TIONS Other s afety pre caution s: Close sup er vision is ne cessar y when the treadmill is b eing u sed by or ne ar children, or disabled p ersons . Use this treadmill only for it s intended use as desc ribe d in this manual. Do not use attachments not re co[...]

  • Page 5

    T ab le o f Co nte nts CS Treadmill Owne r’ s Gu ide 6 F ront Section Safety instructions , Quick Start Guide, T able of Contents , Model Differences and Starting and Stopping the T readmill Safely . page 3 1 - Basic Operation page 11 2 - Hear t Rate Control page 21 3 - User Progr ams Three dif feren t ty pes page 29 4 - Fitness T ests page 31 5 [...]

  • Page 6

    CS Treadmill Owne r’ s Gu ide 7 Qu ick St ar t Guid e Quick Star t into a manual workout by pressing , or s et up a different workout by sele cting a workout and adjusting settings if necessar y . Use key s or numeric ke ys and press to accept e ach se tting. A dju st sp eed or incline at any time by u sing the de dicated spee d and incline ke ys[...]

  • Page 7

    CS Treadmill Owne r’ s Gu ide Mo de l D iff ere nces 8 Mo de l D if fe re nce s This ne w treadmill is part of the T rue Commercial Ser ies treadmills . Since this owner ’ s g uide covers all three commercial models , you might notice desc riptions of fe at ures that are different from your treadmill. The main differences are in the consoles . [...]

  • Page 8

    Mo de l D iff ere nces CS Treadmill Owne r’ s Gu ide 9 C S 4.0 • “Simple” LED display • All contr ol s on main keyb oard • Manual operation only[...]

  • Page 9

    chapte r o ne B as ic O pe ra tio ns                             [...]

  • Page 10

    Us ing the Keyboard      U s in g t he K eyb oa rd CS Treadmill Owne r’ s Gu ide 12 Selecting W orkout s: Press any of the workout ke ys and press to b egin your workout u sing the default settings . Before pressing , you may adjust other settings like W orkout[...]

  • Page 11

    Manual O pe ra ti o n      CS Treadmill Owne r’ s Gu ide 13 Impor tant : Q uick spee d keys change spe ed w ith a single ke y press , so take care in the key s you press . Press , lighting the enable L ED. Now the numeric ke ys function a s spee d change ke ys [...]

  • Page 12

    This treadmill can monitor your heart rate using either a chest strap or the metal gr ips on the hand rails (called contact heart rate or C HR pads). A chest strap transmits your hear t rate to the treadmill v ia radio, and the C HR pads connect to a sp ec ial comput er circuit to extract your hear t rate. Although this treadmill f unctions fine wi[...]

  • Page 13

    CS Treadmill Owne r’ s Gu ide 15 Co nt act H ear t Ra te      The contact heart rate (CHR) s ystem le ts you monitor your hear t rate without wear ing a strap. Gently gra sp the contact heart rate p ads as shown. When the sy stem dete cts your hands , the Heart[...]

  • Page 14

    Fo r B est CHR Res ul ts CS Treadmill Owne r’ s Gu ide Co nt act H ear t Ra te      16 1. Exercise with smo oth body motions . 2. Breathe smoothly and regularly , and avoid talking . ( T alking will cause unrepresentative hear t rate spikes of 5 to 10 bpm.) 3. [...]

  • Page 15

    CS Treadmill Owne r’ s Gu ide 17 Pre-S et Wo rkouts      Pre -S et Wo rkout s W alkin g: Calo rie Bu rn W alkin g: H ill I nte 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 effect until the next cha[...]

  • Page 16

    W alkin g and Ru nnin g: S pe ed I nte r v als CS Treadmill Owne r’ s Gu ide Pre-S et Wo rkouts      18 Z ero-grade walking or running inter vals are in one-minute seg ments . Grade changes are p ermanent ; spe ed changes affe ct the current one-minut e se gmen[...]

  • Page 17

    T h es e a r e T ru e’ s or ig in a l f o ur p re -s et w or k ou ts. C ha ng in g th e w or k ou t ti m e s tr 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 o nt ras t to th e fo u r n ew pr e- se t w or ko u ts. Ot he r di ff er e nc es a re e x pl ai n ed be lo w in t he i nd iv id ua l w o rk ou t s ec ti on s. I nc l in [...]

  • Page 18

    Different from Spe ed Inter vals 2 with the spe ed changing in var y ing amount s. When the treadmill is changing to a new target spe ed, the matrix display re adout w ill display the actual spe ed. A s the sp ee d i s changing , the me ssage center w ill display T ARGET = 12.0 MPH Once the treadmill reaches the ne w target spe ed, the Spe ed reado[...]

  • Page 19

    The Co nso le            21 chapte r t wo Chapter 1: Basic Operations Chapter 2: The Console Chapter 3: User Prog rams Chapter 4: Fitness T ests Chapter 5: Fan Accessories Chapter 6: Designing an Exercise Prog ram Chapter 7: Care [...]

  • Page 20

    CS 8.0 Keyboard    CS Treadmill Owne r’ s Gu ide 22 CS 8.0 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 [...]

  • Page 21

    CS 8.0 D is pl a y    CS Treadmill Owne r’ s Gu ide 23 CS 8.0 Treadmill D is pl a y[...]

  • Page 22

    CS Treadmill Owne r’ s Gu ide CS 6.0 Keyboard    24 CS 6.0 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 [...]

  • Page 23

    CS 6.0 Treadmill D is pl a y CS Treadmill Owne r’ s Gu ide 25 CS 6.0 D is pl a y   [...]

  • Page 24

    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 belt and pauses workout. If held for 3 se conds, resets all workout information. Incline Up/Down Adjusts incline. Start/Q uick Start Starts the belt and beg ins the workout. Numeric Key s Direct entry of numeric data [...]

  • Page 25

    CS Treadmill Owne r’ s Gu ide 27 CS 4.0 D is pl a y    Dist ance Miles traveled in 0.01 mile inc rements up to 9.99 mile s, or 0.10 mile increments p ast 10 miles . Can also be set to count dow n. Incline Incline in percent grade of 0.5% increments. Pace T ime per mile at cur[...]

  • Page 26

    chapte r three Us e r Progra ms                  29 Chapter 1: Basic Operations Chapter 2: The Console Chapter 3: User Programs Chapter 4: Fitness T ests Chapter 5: Fan Accessories Chapter 6: Desig[...]

  • Page 27

    How t o Reco rd & Ru n Us er Pr ogra ms    CS Treadmill Owne r’ s Gu ide 30 During a manually-controlled workout, the CS 6 and 8 treadmills always "record " the changes you make in sp ee d or incline. The y c an save up to three User Programs Note th[...]

  • Page 28

    chapte r four F itness Tests                        31 Chapter 1: Basic Operatio[...]

  • Page 29

    G e rkin Fitness Test   A bo ut th e G e rk in Te s t CS Treadmill Owne r’ s Gu ide 32 One way to measure your overall fitne ss is to take a Gerkin f itness test. Name d after the Arizona res earcher who designe d this test, this submaximal treadmill test (subma x[...]

  • Page 30

    Acc ur acy of the G er kin Tes t Accu rac y o f the G erkin Test   CS Treadmill Owne r’ s Gu ide 33 The scientific journal, O ccupational Medicine, published a study in 2004 on the accuracy of the G erkin test . The c onclusion: “ The Gerkin tre adm ill protocol over [...]

  • Page 31

    CS Treadmill Owne r’ s Gu ide Milit ar y F itness Tests   34 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 dist ance as fa st as you can. A score w[...]

  • Page 32

    chapte r five F ans          35 Chapter 1: Basic Operations Chapter 2: The Console Chapter 3: User Prog rams Chapter 4: Fitness T ests Chapter 5: F an Accessories Chapter 6: Designing an Exercise Prog ram Chapter 7: Care and Maintenance[...]

  • Page 33

    F ans o n CS    F an s o n C S T re ad mi ll s CS Treadmill Owne r’ s Gu ide 36 The fans have two sp ee ds plus off. The def ault is low spe ed. OFF MED IUM HIGH[...]

  • Page 34

    chapte r six D es ignin g an E xe rcis e Progra m                            [...]

  • Page 35

    The F .I.T . Co nce pt D e fine d         W ha t i s t he F .I .T . C o n ce pt CS Treadmill Owne r’ s Gu ide 38 The workout portion of your ex erci se program consists of three major v ariables : Fr e quenc y , Intensity [...]

  • Page 36

    CS Treadmill Owne r’ s Gu ide 39 Mo re F .IT . Co nce pt Ove r 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. [...]

  • Page 37

    CS Treadmill Owne r’ s Gu ide Utilizing the F .I.T . Co nce pt         40 U s in g t he F .I .T . C o n ce pt Y o u r F it ne s s P ro gr am D e te rm in i ng Y o u r N e e ds The F .I. T . concept and char t are desig ned[...]

  • Page 38

    In addition to monitoring your heart rate as you ex ercis e, b e certain of how quickly your he art rate recovers . If your he art rate is over 120 b eats p er minute five minutes af ter exercising , or i s higher than nor mal the morning af ter exercising , your exertion may b e to o strenuous for your c urrent le vel of f itness . Reducing the in[...]

  • Page 39

    CS Treadmill Owne r’ s Gu ide Y our F .I.T . Pr ogra m Co ntinue d         42 W orkout : Br isk and Rhy thmic Exercis e The workout trains and conditions your heart , lungs , and muscles to op erate more effic ient ly . In[...]

  • Page 40

    Est ab lishin g and M aint aining F itness         CS Treadmill Owne r’ s Gu ide 43 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 week .[...]

  • Page 41

    CS Treadmill Owne r’ s Gu ide We ight and S po r ts Training Programs         44 Exercise four to five times a week . T r y to reach and maintain 60-75 p ercent of your maximum heart rate with moderate ex ercis e. Ex er ci[...]

  • Page 42

    C are and M ainte nan ce               Chapte r Seve n Chapter 1: Basic Operations Chapter 2: The Console Chapter 3: User Prog rams Chapter 4: Fitness T ests Cha[...]

  • Page 43

    CS Treadmill Owne r’ s Gu ide Regu l ar Cleaning    46 G en er al Cle anin g Caution: ex cept for the area s describ ed b elow , all ser vice on this treadmill should b e performe d by a qu alified f itness equipment technician. Dur ing the w [...]

  • Page 44

    This pro cedure i s u sed to ensure sp ee d and incline accurac y . I t should be done following any mov ing of the treadmill to a different lo cation in your fac ility , as well as following any internal s er vice. CS 6.0 & CS 8.0 Cali bration 1. Remove safety ke y and straddle treadb elt with your fe et on the straddle covers . 2. On the bal [...]

  • Page 45

    Y our treadmill's running b elt ha s b een properly aligne d at the factor y . However , when the treadmill is use d on an une ven surface, plea se follow thes e instr uctions : 1 - Stand b eside the tre admill, pl ace the safety ke y onto the control p anel and follow operating instructions for running the treadmill at 5 mph. 2 - If the belt [...]

  • Page 46

    T arget H ear t Ra te Char t            Appe ndix A 49[...]

  • Page 47

    CS Treadmill Owne r’ s Gu ide Appe ndix A 50 T arg et H ear t Ra te Cha r t[...]

  • Page 48

    MET s T ab le             Appe ndix B 51[...]

  • Page 49

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

  • Page 50

    MET s E xpl ana ti o n and Fo rm u l as           53 Appe ndix C[...]

  • Page 51

    CS Treadmill Owne r’ s Gu ide Appe ndix C 54 T rue treadmills use the calorie expenditure formula a s 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 i s the most widely accepted formula for running and walk ing . The ACSM guide says that running burns calor ies twice as fa[...]

  • Page 52

    S pecif ica tio ns             Appe ndix D 55[...]

  • Page 53

    CS Treadmill Owne r’ s Gu ide Appe ndix D 56 Ma ximum spe ed : CS 4 & 6: 12 mph. CS 8: 15 mph Inc line range: CS 4 & 6: 0-15%. CS 8: -3 to 18% Dr ive motor : 5 hp AC Max Drive . T r eadbelt are a: 23 x 63 T r eadmill W eight : 505 pound s Ma ximum u ser weight : 400 pound s. Note: Specific ations and fe atures subject to change w ithout n[...]

  • Page 54

    T r u e o f f e r s a f u l l l i n e o f leadin g-e dge C ardi ov ascu l ar and F le xib ility equ ipme nt . CS S eries T readmills T rueStretch Flexibility unit TS1 Elliptic al CS S eries Bikes[...]

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