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True Fitness PS50 manual

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Table of contents for the manual

  • Page 1

    800.426.6570 / ww w .truefitness.com PS50 & PS100 Recu mb e nt & U pright B ike Owne r’ s Gu ide[...]

  • Page 2

    In 1981 F rank T r ulaske launched T rue Fitness T echnolog y with one goal in mind – to make the fine st fitne ss equipment on the market. His team be gan by manufacturing premium, handcrafte d treadmills with a focu s on quality and durability . Now , 25 years later , T rue F itness has est ablished its reputation as one of the oldest and most [...]

  • Page 3

    3 PS50 & PS100 Owne r’ s Guid e Review fo r Y ou r Saf ety I    S  I  When u sing this e xerc ise machine, b asic pre cautions should always be follow ed , whic h includes the follow ing: Read and understand all instr uctions and war nings prior to use. Obtain a medic al [...]

  • Page 4

    Just Get O n and Ride! St ar ting U p PS50 & PS100 Owne r’ s Guid e 5 Qu ick St ar t Gu ide P aus ing Your Wo rkout Change the Da t a Di s p l a y The best way to learn to use the PS50 & P S100 Bikes is to keep pressing keys to se e what happens — explore it a t your ow n pace. • Be gin pe daling . • The displa y w ill wake up and p[...]

  • Page 5

    T ab le o f Co ntents PS50 & PS100 Owne r’ s Guid e 6 1 - Riding Y our Bike page7 2 - The Display page 15 3 - Manual and Pre-Set Programs page 19 4 - Hear t Rate Con tr ol page 23 5 - Designing an Exer cise Program page 29 6 - Care and Maintenance page 39 Appendix A Maximum Heart R ate and T ar ge t Heart Rate page 41 Appendix B Spe cific ati[...]

  • Page 6

    Chapte r O ne Ridin g Y ou r B ike In T his Chapter: Gettin g Comfo r t ab le Us in g Y our Hear t Ra te t o E xercise Us in g the Ch est Strap Us in g Co nt act Hear t Ra te Gettin g the B est Resul ts Possi b le Chapter 1: Riding Y our Bike Chapter 2: The Displa y Chapter 3: Manual and Pre-Set Progr ams Chapter 4: Heart Rate Control Chapter 5: De[...]

  • Page 7

    G etting Comfo r t ab le  O: R   Y B  Settin g You r Wei ght Sea t Adjust ment The body weight setting doe s not affec t the calorie expenditure calculation. Unlike treadmills or other weight -bearing exercises, calorie s burned dur ing ex ercise biking doe s not change with different body[...]

  • Page 8

    Foot Positi on Riders are most eff icient if they place the ball of their foot in the cen ter of the pedal. Other riders are more comfortable if the arch of their f o ot is against the pe dal. Riders are encouraged to be a s efficient as p ossible, but use your ow n judgement in the c omfor t/efficienc y tradeof f. Most riders w ill find a comfort/[...]

  • Page 9

    The PS50 & PS100 Bike has two w ays of monit or ing your heart rate: ...By using a chest strap tha t transmit s your hear t rate t o the bike via radio... ...or by using the metal contact heart rate pads on the handlebars . Although your bike functions f ine without using the heart rate monitoring feature, t his k ind of monitoring gives you v [...]

  • Page 10

    When you wear a Polar® or c ompatible transmitter strap, t he bike will display your heart rate as a dig ital be ats- per-min ute ( bpm) readout . The transmitt er strap should be wor n directly against your skin, about one inch below the pe ctoral muscles/brea st line (see pic ture below). W omen should be caref ul to place t he transmitter be- l[...]

  • Page 11

    Co nt act Hear t Ra te (CHR) PS50 & PS100 Owne r’ s Guid e Co nt act H ear t Ra te  O: R   Y B  12 The c ontac t heart rate system let s you monitor your heart rate without wear ing a strap. Gently gra sp the con t act heart rate pads a s shown below . When the system detect s your h[...]

  • Page 12

    PS50 & PS100 Owne r’ s Guid e 13 Fo r B est Resu l ts  O: R   Y B  Fo r Best Resul ts 1. Exercise with smooth bo dy motions . A void excessive body motion, especially in your ar ms and upper bo dy . 2. Breathe smoothly and regularly , and a void t alking . (T alking will cause unrepr[...]

  • Page 13

    Chapte r T wo The D is pl a y In T his Chapter: Y our Dis pla y The Uppe r Pane l T he L ower P anel 15 Chapter 1: Riding Y our Bike Chapter 2: The Displa y Chapter 3: Manual and Pre-Set Progr ams Chapter 4: Heart Rate Control Chapter 5: Designing an Exercise Pro g r am Chapter 6: Care and Maintenance[...]

  • Page 14

    Yo ur D i sp l a y  T: T D   Your Disp l ay The bike displa y ha s two jobs : to let you contr ol the bike op era- tion, and to give you fee dback about your workout . The contr ols are simple and designe d to be foolpro of ; it ’ s hard to press a “wrong ” ke y . Y ou can monitor eight diffe[...]

  • Page 15

    PS50 & PS100 Owne r’ s Guid e 17 The U pper P anel  T: T D   T i me: The amoun t of time remaining in your workout. If you press , this becomes elapsed time: how long you’ve been working out so far .* W ork Le vel: The selecte d workout level. Distance: An estimate of how far you would have[...]

  • Page 16

    The Lowe r P ane l  T: T D   PS50 & PS100 Owne r’ s Guid e 18 Start : S tarts a workout W orklo ad: Adjusts work - load up and down. Ke ys repeat if held down. Enter: Accepts the current data entry . Pre-se t Programs: Select s desired program profile. Random: G enerates a different program p[...]

  • Page 17

    Chapte r Three Manual and Pre-S et Progra ms In T his Chapter: Ho w Th ese Mo des Wo rk Progra m P r o files Ho w Y our Bi ke Co ntrols Y our Workout 19 Chapter 1: Riding Y our Bike Chapter 2: The Displa y Chapter 3: Manual and Pr e-Set Programs Chapter 4: Heart Rate Control Chapter 5: Designing an Exercise Pro g r am Chapter 6: Care and Maintenanc[...]

  • Page 18

    How Thes e Mo des Wo rk  T: M   P-S P Manual Mo de Manual con trol mode change s workload in 10-watt increments . The workload sta y s the same at any pe dal cadence (called constant power contr ol) unle ss you drop below 55 rpm. B elow 55 rpm, workload is red[...]

  • Page 19

    PS50 & PS100 Owne r’ s Guid e 21 Progra m Pro f iles  T: M   P-S P  Program Pro files C-V Wo rkout We ight Loss H ill Inte r v al[...]

  • Page 20

    Chapte r Four H ear t Ra te Co ntro l In T his Chapter: Co nst ant HRC HRC O ptio ns and In fo rm a tio n T arget Hear t Ra te Char t Hear t R a te Co ntro l Progra ms Impo r t ant Poi nts About HRC 23 Chapter 1: Riding Y our Bike Chapter 2: The Displa y Chapter 3: Manual and Pre-Set Progr ams Chapter 4: Heart Rate Contr ol Chapter 5: Designing an [...]

  • Page 21

    How Thes e Mo des Wo rk  F: H  R  C    Co nst ant HRC T r ue’ s hear t rate c ontrol (HRC) workout let s the bike monitor your rela tive exercise int ensity by w ay of your heart rate, then automa tic ally adjust the workload to keep you at your desired ex ercise intensity . Y o[...]

  • Page 22

    PS50 & PS100 Owne r’ s Guid e 25 How Thes e Mo des Wo rk  F: H  R  C    T ypes of HRC Maxim um Hear t Ra te And T arget Hear t Ra te The PS50 & PS100 Bike has two ty pe s of heart rate control: • Con st ant : pick a target hear t rate, and t he bike w ill contr ol your[...]

  • Page 23

    Co nst ant HRC Cr ui se Co ntrol Constant HRC is the best-known typ e of HRC, and is the ea siest to use. The bike will gradually raise your he art rate so that you r e ach your target within 5 to 7 minutes. Note tha t a s you tire during your workout, e specially in the la st third, workload will usually have t o b e reduced to ke ep you at a stea[...]

  • Page 24

    T arget Hear t Ra te Tips The heart rate monitor transmitt er strap should be wor n accor ding to the guidelines in Chapter 1 . If the transmitter stra p is adjusted or move d while ex ercising , hear t rat e monitoring may be temporar ily affecte d. If communication is lost for 30 seconds, the bike w ill exit t he HRC workout into a man ual workou[...]

  • Page 25

    Chapte r Five D es i gning an E xe rcis e Progra m In T his Chapter: T he F .I.T . Co ncept D efin ed Uti lizin g the F .I.T . Co ncept Be ginnin g Y our F .I.T . Progra m E stabl i shing a nd M a in t a ining F i t ne ss Weight Management A Sp or ts Tr a ining Pr o g r a m 29 Chapter 1: Riding Y our Bike Chapter 2: The Displa y Chapter 3: Manual a[...]

  • Page 26

    The F .I.T . Co nce pt D e f ine d  F: D    E P Wha t is the F .I.T . Co ncept? The wor kout p ortion of your exercise program consists of three major variables : Frequenc y , Intensity , and T ime. F re quenc y : How Of ten Y ou E xercise Y ou should[...]

  • Page 27

    PS50 & PS100 Owne r’ s Guid e 31 Mo re F .I.T . Co nce pt Over view  F: D    E P  As your fitne ss level improves , you will ne ed to increas e your workout intensity in or der to reach your target hear t rate. T he first increa se may be necess[...]

  • Page 28

    PS50 & PS100 Owne r’ s Guid e 32 Utilizing the F .I.T . Co nce pt  F: D    E P Usin g the F .I.T . Co ncept Your Fitness Program D eterminin g Your Need s The F .I. T . concept is designed to help you be gin a program tailored to your nee ds . Y[...]

  • Page 29

    In addition to monitoring your heart rate as you exer cis e, be certain of how quickly your hear t rate recovers. If your hear t rate is over 120 be ats per minute five minutes after ex ercising , or is higher than normal the morning after exer cising , your exertion may be too strenuous for your current level of fitness . Reducing the int ensity o[...]

  • Page 30

    PS50 & PS100 Owne r’ s Guid e 34 Y our F .I.T . Co nce pt Co ntinu e d  F: D    E P W orkout : Bri sk and Rhythmic E xercise The workout trains and c onditions your he art , lungs , and muscles to operate more efficiently . Increas e ex ercise i[...]

  • Page 31

    PS50 & PS100 Owne r’ s Guid e 35 Est ab lis hing and Maint aining Fitness  F: D    E P  Est ab lishing Aero b ic Fitness Maint aining Aero b ic Fitness If you can sustain 12 but not 20 continuous min utes of exercise in your target hear t rate z[...]

  • Page 32

    PS50 & PS100 Owne r’ s Guid e 36 We ight Management  F: D    E P Consistent aer obic exercise will help you change your body composition by lowering your p ercen tage of b ody f at. If weight loss is a goal, combine an increas e in the length of[...]

  • Page 33

    PS50 & PS100 Owne r’ s Guid e 37 A S po r ts Trainin g Progra m  F: D    E P  Spo r ts Training When you are training to im prove strength and p erformance: Exercise four t o f ive da ys a we ek . Alternate e xercise days and interv als of hard [...]

  • Page 34

    Chapte r Six C are and M ainte nan ce In T his Chapter: Ho w to Care fo r Y our B ike 39 Chapter 1: Riding Y our Bike Chapter 2: The Displa y Chapter 3: Manual and Pre-Set Progr ams Chapter 4: Heart Rate Control Chapter 5: Designing an Exercise Pro g r am Chapter 6: Care and Maintenance[...]

  • Page 35

    The F .I.T . Co nce pt D e f ine d  S: C  M  How t o C are Fo r You r Bike PS50 & PS100 Owne r’ s Guid e 40 Y our P S50 & PS100 Bike do esn ’ t re quire an y routine maintenance, not even lubr ication. Keeping it clean is the mo st important ta sk . After e ver y[...]

  • Page 36

    Appe ndix A M aximum Hear t Ra te an d T ar get Hear t RA te Appe ndix A 41[...]

  • Page 37

    PS50 & PS100 Owne r’ s Guid e Appe ndix A 42 T arget Hear t Ra te Char t[...]

  • Page 38

    Remember to check w ith your ph ysician b efore beginning any ex ercise program. She c an help determine an appr opr iat e t arget hear t rat e. Me dications often af fect hear t rate. Check with You r Physi cian PS50 & PS100 Owne r’ s Guid e 43 Appe ndix A[...]

  • Page 39

    Appe ndix B Sp ecifi ca ti o ns Appe ndix B 45[...]

  • Page 40

    PS50 & PS100 Owne r’ s Guid e Appe ndix B 46 W ork load R ange : 30 – 450 watts . (PS100); 30 - 350 watts . W e ight : Recumbent , 180 p ounds. Ma ximum User W eight : 350 p ounds . W ork load C ontrol S y stem: s elf-generating h ybr id brake. Specif ications and op eration su bje ct to change without notice . Specif ica tio ns[...]

  • Page 41

    ©2007 TRUE FITNESS TECHNOLOGY , INC. TRUE is a registered trademark of TRUE FITNESS. Specifications subject to change. Founded 1981 865 Hoff Road O’F allon, MO 63366 800.426.6570 truefitness.c om Rev1 SR06-07[...]