True Fitness CS8 инструкция обслуживания

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

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[...]

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[...]

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[...]

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[...]

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[...]

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[...]

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[...]

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 , [...]

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[...]

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

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[...]

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.[...]

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[...]

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[...]

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[...]

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[...]

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

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[...]

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[...]

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[...]

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 [...]

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[...]

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[...]

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[...]

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[...]

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[...]

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[...]

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[...]

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[...]

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[...]

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[...]

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      ?[...]

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 [...]

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[...]

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 [...]

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 [...]

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[...]

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[...]

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[...]

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[...]

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[...]

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 [...]

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[...]

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[...]

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[...]

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[...]

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[...]

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[...]

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[...]

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[...]

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[...]

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[...]

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[...]

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[...]

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[...]

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[...]

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[...]

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[...]

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[...]

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[...]

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 [...]

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[...]

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 [...]

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[...]

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[...]

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[...]

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[...]

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 [...]

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 [...]

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[...]

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[...]

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[...]

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[...]

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[...]

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[...]

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[...]

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[...]

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

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

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[...]

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

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[...]

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[...]

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

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[...]

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[...]

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

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[...]

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[...]

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

ES 9.0 Owne r’ s Guide Appe ndix B 106 W orklo ad Range : 30 – 600 w at t s. W eight : Rec umbent , 180 pounds . Upright, 160 pounds . Maximum User W eight : 350 pounds . W orklo ad Control System : self-generating electromagnetic braking . Specif ication s and op eration subject to change w ithout not ice. S pe ci f ic a t i o n s[...]

B ib li ography      B ib liography 107[...]

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[...]

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> [...]

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 a scu l ar and F le xib ilit y equipme nt . CS S eries T readmills T rueStretch Flexibility unit TS1 Elliptic al CS S eries Bikes[...]

Founded 1981 865 Hoff Road O’F allon, MO 63366 800.426.6570 ww w .truefitness.c om part # 0C526700 v1: SR 5-07[...]