True Fitness CS4 Owner's Manual
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True Fitness CS4 Owner's Manual

True Fitness CS4 Owner's Manual

Commercial series
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Commercial Series
Treadmill
Owner's Guide
800.426.6570 / www.truefitness.com

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Summary of Contents for True Fitness CS4

  • Page 1 Commercial Series Treadmill Owner’s Guide 800.426.6570 / www.truefitness.com...
  • Page 2 -Frank Trulaske of fitness experience, you can count on True Fitness both now and in the future to meet your goals for a happy, healthy lifestyle. Today True also produces award-winning exercise bikes, ellipticals, and TrueStretch, our patented flexibility unit.
  • Page 3 Review for Your Safety MPORTANT AFETY NSTRUCTIONS When using this exercise machine, basic precautions should always be followed, including the following: Read all instructions before using this treadmill. Consult your physician before beginning any exercise program. Do not use if you have a cold or fever. Warning: to reduce the risk of burns, fire and electric shock and injury to persons, follow these instructions:...
  • Page 4 Review for Your Safety MPORTANT AFETY NSTRUCTIONS Other safety precautions: Close supervision is necessary when the treadmill is being used by or near children, or disabled persons. Use this treadmill only for its intended use as described in this manual. Do not use attachments not recommended by the manufacturer.
  • Page 5 Table of Contents Front Section Safety instructions, Quick Start Guide, Table of Contents, Model Differences and Starting and Stopping the Treadmill Safely. page 3 3 - User Programs Three different types page 29 6 - Designing an Exercise Program page 37 Appendix B page 51 CS Treadmill Owner’s Guide...

  • Page 6: Quick Start Guide

    Before Quick Start into a manual workout by pressing Your a different workout by selecting a workout and adjusting settings Workout if necessary. Use accept each setting. Adjust speed or incline at any time by using the dedicated During speed and incline keys on the control pod or keyboard. Your Workout Change data readouts by pressing...
  • Page 7 Model Differences This new treadmill is part of the True Commercial Series treadmills. Since this owner’s guide covers all three commercial models, you might notice descriptions of features that are different from your treadmill. The main differences are in the consoles.
  • Page 8 Model Differences CS 4.0 • “Simple” LED display • All controls on main keyboard • Manual operation only CS Treadmill Owner’s Guide...

  • Page 9: Heart Rate Monitoring

    chapter one Basic Operations In This Chapter: Using the Keyboard Quick Speed Heart Rate Monitoring Pre-Set Workouts Actual Speed Display Chapter 1: Basic Operations Chapter 2: The Console Chapter 3: User Programs Chapter 4: Fitness Tests Chapter 5: Fan Accessories Chapter 6: Designing an Exercise Program Chapter 7: Care and Maintenance...
  • Page 10 Using the Keyboard CHAPTER ONE: BASIC OPERATIONS Selecting Workouts: Press any of the workout keys and press to begin your workout using the default settings. Before pressing may adjust other settings like Workout Time and Body Weight, pressing adjusting each setting. Press at any time to begin your workout.

  • Page 11: Manual Operation

    Manual Operation CHAPTER ONE: BASIC OPERATIONS Important: Quick speed keys change speed with a single key press, Quick so take care in the keys you press. Speed Press , lighting the enable LED. Now the numeric keys function as speed change keys from 1 mph to 9 mph. Quickspeed is functional in any workout except fitness tests and Heart Rate Control.

  • Page 12: Heart Rate

    Heart Rate Monitoring CHAPTER ONE: BASIC OPERATIONS This treadmill can monitor your heart rate using either a chest strap or the metal grips on the hand rails (called contact heart rate or CHR pads). A chest strap transmits your heart rate to the treadmill via radio, and the CHR pads connect to a special computer circuit to extract your heart rate.

  • Page 13: Contact Heart Rate

    Contact Heart Rate CHAPTER ONE: BASIC OPERATIONS The contact heart rate (CHR) system lets you monitor your heart Contact rate without wearing a strap. Heart Rate (CHR) Gently grasp the contact heart rate pads as shown. When the system detects your hands, the Heart Rate label will start flashing in time with your heart beat.
  • Page 14 Contact Heart Rate CHAPTER ONE: BASIC OPERATIONS 1. Exercise with smooth body motions. 2. Breathe smoothly and regularly, and avoid talking. (Talking will cause unrepresentative heart rate spikes of 5 to 10 bpm.) 3. Grip the pads lightly, not tightly. 4.
  • Page 15 Each workout has a four-minute warm up and a two-minute cool Pre-Set down. Speed or grade changes stay in effect until the next change Workouts is requested by the program. Changing the default workout time adds or removes segments; it does not stretch or compress the workout profile.
  • Page 16 Pre-Set Workouts CHAPTER ONE: BASIC OPERATIONS Zero-grade walking or running intervals are in one-minute segments. Grade changes are permanent; speed changes affect the current one-minute segment only. Zero-grade gradually increases speed then decreases speed, changing once per minute. Grade changes are permanent; speed changes affect the current one-minute segment only.
  • Page 17 Classic Pre-Set Workouts These are True’s original four pre-set workouts. Changing the workout time stretches and compresses the workout profile, in ontrast to the four new pre-set workouts. Other differences are explained below in the individual workout sections. Incline changes in varying amounts in contrast to the new Hills Glute workout, which has hills of the same size all throughout the workout.
  • Page 18 Classic Pre-Set Workouts CHAPTER ONE: BASIC OPERATIONS Different from Speed Intervals 2 with the speed changing in varying amounts. When the treadmill is changing to a new target speed, the matrix display readout will display the actual speed. As the speed is changing, the message center will display TARGET = 12.0 MPH Once the treadmill reaches the new target speed, the Speed...

  • Page 19: The Console

    chapter two The Console In This Chapter: Keyboard Function Display Chapter 1: Basic Operations Chapter 2: The Console Chapter 3: User Programs Chapter 4: Fitness Tests Chapter 5: Fan Accessories Chapter 6: Designing an Exercise Program Chapter 7: Care and Maintenance...
  • Page 20 CS 8.0 Keyboard CHAPTER TWO: THE CONSOLE CS Treadmill Owner’s Guide...
  • Page 21 CS 8.0 Display CHAPTER TWO: THE CONSOLE CS Treadmill Owner’s Guide...
  • Page 22 CS 6.0 Keyboard CHAPTER TWO: THE CONSOLE CS Treadmill Owner’s Guide...
  • Page 23 CS 6.0 Display CHAPTER TWO: THE CONSOLE CS Treadmill Owner’s Guide...
  • Page 24 CS 4.0 Keyboard CHAPTER TWO: THE CONSOLE CS Treadmill Owner’s Guide...
  • Page 25 CS 4.0 Display CHAPTER TWO: THE CONSOLE CS Treadmill Owner’s Guide...

  • Page 26: User Programs

    chapter three User Programs In This Chapter: How to Record and Run User Programs Chapter 1: Basic Operations Chapter 2: The Console Chapter 3: User Programs Chapter 4: Fitness Tests Chapter 5: Fan Accessories Chapter 6: Designing an Exercise Program Chapter 7: Care and Maintenance...
  • Page 27 How to Record & Run User Programs CHAPTER THREE: USER PROGRAMS During a manually-controlled workout, the CS 6 and 8 treadmills always "record" the changes you make in speed or incline. They can save up to three User Programs Note that this workout recording only takes place when you press Quick Start settings;...

  • Page 28: Fitness Tests

    chapter four Fitness Tests In This Chapter: About the Gerkin Fitness Test Running the Gerkin Test Military Fitness Tests Chapter 1: Basic Operations Chapter 2: The Console Chapter 3: User Programs Chapter 4: Fitness Tests Chapter 5: Fan Accessories Chapter 6: Designing an Exercise Program Chapter 7: Care and Maintenance...

  • Page 29: Gerkin Fitness Test

    15 seconds, then terminates the test. CS Treadmill Owner’s Guide key. The version of the Gerkin Protocol that True Fitness uses in its exercise machines is the new equation of 205.8 – 0.685*age. To better understand why we selected this method over the outdated “220 –...
  • Page 30 Accuracy of the Gerkin Test CHAPTER TWO: FITNESS TESTS The scientific journal, Occupational Medicine, published a study Accuracy of in 2004 on the accuracy of the Gerkin test. The conclusion: the Gerkin Test “The Gerkin treadmill protocol overpredicts VO2max in healthy men and women and, therefore, should not be used for predicting VO2max in individual firefighters, particularly if VO2max is a criterion for inclusion or exclusion from duty.
  • Page 31 Military Fitness Tests CHAPTER FOUR: FITNESS TESTS Each of the four service branches has their own fitness test protocol. All of them work in the same basic way: you input personal information, then run a set distance as fast as you can. A score will then be displayed based on the scoring table for the chosen protocol.
  • Page 32 chapter five Fans In This Chapter: Fans on CS Treadmills Chapter 1: Basic Operations Chapter 2: The Console Chapter 3: User Programs Chapter 4: Fitness Tests Chapter 5: Fan Accessories Chapter 6: Designing an Exercise Program Chapter 7: Care and Maintenance...
  • Page 33 Fans on CS CHAPTER FIVE: AUDIO AND FAN ACCESSORIES The fans have two speeds plus off. The default is low speed. Fans on CS Treadmills MEDIUM HIGH CS Treadmill Owner’s Guide...

  • Page 34: Your Fitness Program

    Beginning Your Exercise Program Establishing and Maintaining Aerobic Chapter 1: Basic Operations Chapter 2: The Console Chapter 3: User Programs Chapter 4: Fitness Tests Chapter 5: Fan Accessories Chapter 6: Designing an Exercise Program Chapter 7: Care and Maintenance Designing an Exercise Program In This Chapter: What is the F.I.T.
  • Page 35 The F.I.T. Concept Defined CHAPTER SIX: DESIGNING AN EXERCISE PROGRAM The workout portion of your exercise program consists of three major variables: Frequency, Intensity, and Time. Frequency: How Often You Exercise You should exercise three to five times a week to improve your cardiovascular and muscle fitness.
  • Page 36 More F.IT. Concept Overview CHAPTER SIX: DESIGNING AN EXERCISE PROGRAM As your fitness level improves, you will need to increase your workout intensity in order to reach your target heart rate. The first increase may be necessary after two to four weeks of regular exercise.
  • Page 37 Utilizing the F.I.T. Concept CHAPTER SIX: DESIGNING AN EXERCISE PROGRAM The F.I.T. concept and chart are designed to help you begin a program tailored to your needs. You may wish to keep an exercise log to monitor your progress. You can get valuable fitness benefits from your True Treadmill. Using the treadmill regularly may increase the ability of your heart and lungs to supply oxygen and nutrients to exercising muscles over an extended period of time.
  • Page 38 Beginning Your F.I.T. Program CHAPTER SIX: DESIGNING AN EXERCISE PROGRAM In addition to monitoring your heart rate as you exercise, be certain of how quickly your heart rate recovers. If your heart rate is over 120 beats per minute five minutes after exercising, or is higher than normal the morning after exercising, your exertion may be too strenuous for your current level of fitness.
  • Page 39 Your F.I.T. Program Continued CHAPTER SIX: DESIGNING AN EXERCISE PROGRAM Workout: Brisk and Rhythmic Exercise The workout trains and conditions your heart, lungs, and muscles to operate more efficiently. Increase exercise in response to your heart rate to train and strengthen your cardiovascular system.
  • Page 40 Establishing and Maintaining Fitness If you can sustain 12 but not 20 continuous minutes of Establishing exercise in your target heart rate zone: Aerobic Fitness Exercise three to five days a week. Rest at least two days per week. Try to reach and maintain 60-75 percent of your maximum heart Maintaining rate with moderate rhythmic exercise.
  • Page 41 Weight and Sports Training Programs CHAPTER SIX: DESIGNING AN EXERCISE PROGRAM Exercise four to five times a week. Try to reach and maintain 60-75 percent of your maximum heart rate with moderate exercise. Exercise for 30-45 minutes at 60-65 percent of your target heart rate. Here are some tips to achieving your weight management goal: Consume most of your dietary calories at breakfast and lunch, and eat a light dinner.

  • Page 42: Care And Maintenance

    Chapter Seven Care and Maintenance In This Chapter: Regular Cleaning Calibration Treadbelt Adjustment Chapter 1: Basic Operations Chapter 2: The Console Chapter 3: User Programs Chapter 4: Fitness Tests Chapter 5: Fan Accessories Chapter 6: Designing an Exercise Program Chapter 7: Care and Maintenance...

  • Page 43: General Cleaning

    Regular Cleaning CHAPTER SEVEN: CARE AND MAINTENANCE Caution: except for the areas described below, all service on this treadmill should be performed by a qualified fitness equipment technician. During the warranty period, please contact your dealer for service. The treadmill console and handrails should be wiped down with a clean, dry towel after every workout.
  • Page 44 This procedure is used to ensure speed and incline accuracy. Calibration It should be done following any moving of the treadmill to a different location in your facility, as well as following any internal service. CS 6.0 & CS 8.0 Calibration 1.

  • Page 45: Treadbelt Adjustment

    Treadbelt Adjustment CHAPTER SEVEN: CARE AND MAINTENANCE Your treadmill's running belt has been properly aligned at the factory. However, when the treadmill is used on an uneven surface, please follow these instructions: 1 - Stand beside the treadmill, place the safety key onto the control panel and follow operating instructions for running the treadmill at 5 mph.

  • Page 46: Target Heart Rate Chart

    Appendix A Target Heart Rate Chart A Guide to Help You Pick an Initial Target Heart Rate...
  • Page 47 Appendix A Target Heart Rate Chart CS Treadmill Owner’s Guide...
  • Page 48 Appendix B METs Table How Speed and Incline Affect Workload, Expressed in METs...
  • Page 49 Appendix B CS Treadmill Owner’s Guide...
  • Page 50 Appendix C METs Explanation and Formulas A Note About Calorie Expenditure Calculations...
  • Page 51 Appendix C True treadmills use the calorie expenditure formula as described in Guidelines for Exercise Testing and Prescription from the American College of Sports Medicine. This is the most widely accepted formula for running and walking. The ACSM guide says that running burns calories twice as fast as walking, e.g., a 150-pound person jogging at 5 mph requires 548 calories per hour, while walking at 5 mph requires 274 per hour.

  • Page 52: Specifications

    Appendix D Specifications The Size and Performance Attributes of Your CS Treadmill...
  • Page 53 Appendix D Maximum speed: CS 4 & 6: 12 mph. CS 8: 15 mph Specifications Incline range: CS 4 & 6: 0-15%. CS 8: -3 to 18% Drive motor: 5 hp AC Max Drive. Treadbelt area: 23 x 63 Treadmill Weight: 505 pounds Maximum user weight: 400 pounds.
  • Page 54 True offers a full line of leading-edge Cardiovascular and Flexibility equipment. CS Series Bikes TS1 Elliptical TrueStretch Flexibility unit CS Series Treadmills...
  • Page 55 F o u n d e d 1 9 8 1 865 Hoff Road O’Fallon, MO 63366 800.426.6570 www.truefitness.com part # 0C526700 v1:SR 5-07...

This manual is also suitable for:

Cs4.0Cs8.0Cs6.0

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