Related Manuals for True Fitness Cs3.0
Summary of Contents for True Fitness Cs3.0
- Page 1 CS5.0 & CS3.0 Treadmill Owner's Manual truefitness.com / 800.426.6570 / 1.636.272.7100...
- Page 2 Thank You For Selecting True In 1981, Frank Trulaske launched TRUE Fitness®, and began manufacturing premium hand-crafted treadmills. His team’s obsession with quality has propelled TRUE to the top of the fitness industry and has created one of America’s oldest, largest...
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Page 3: Important Safety Instructions
Review for Your Safety Important Safety Instructions 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: Danger: To reduce the risk of electric shock, always unplug the... - Page 4 Review for Your Safety Important Safety Instructions 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.
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Page 5: Quick Start
Quick Start Guide Quick Start into a manual workout by pressing , or set up a different workout by selecting a workout and adjusting settings if necessary. Use keys or numeric keys and press to accept each setting. Adjust speed or incline at any time by using the dedicated speed and incline keys on the control pod or keyboard. -
Page 6: Table Of Contents
Quick Start ...5 1. Basic Operation...7 2. The Console...17 3.User Workouts...22 4. HRC (Heart Rate Control)...24 5. Fitness Tests...33 6. Fans...37 7. Designing an Exercise Program...39 8. Care and Maintenance...47 Appendix A...51 Maximum Heart Rate + Target Heart Rate Appendix B...53 METs Table Appendix C...55 METs Explanation and Formula... -
Page 7: Basic Operation
chapter one Basic Operation In This Chapter: Using the Keyboard Manual Operation Heart Rate Monitoring CHR (Contact Heart rate) Pre-Set Workouts Chapter 1: Basic Operation Chapter 2: The Console Chapter 3: User Workouts Chapter 4: HRC (Heart Rate Control) Chapter 5: Fitness Tests Chapter 6: Fans Chapter 7: Designing an Exercise Program Chapter 8: Care and Maintenance... - Page 8 Selecting Workouts: Press any of the workout keys and press to begin your workout using the default settings. Before pressing Workout Time and Body Weight, pressing each setting. Press Note that HRC workouts require settings adjustment. Adjusting Settings: Use the numeric keypad or the to adjust numeric settings.
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Page 9: Manual Operation
Manual Operation Important: QuickSpeed keys change speed with a single key press, so take care in the keys you press. 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 HRC. -
Page 10: Heart Rate
Heart Rate Monitoring chapter one: basic operation 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 11 CHR (Contact Heart Rate) The CHR system lets you monitor your heart rate without wearing a strap. Gently grasp the contact heart rate pads as shown below. When the system detects your hands, the Heart Rate label will start flashing in time with your heart beat. During this time, the system is analyzing and locking in your heart rate.
- Page 12 CHR (Contact Heart Rate) chapter one: basic operation 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 13 Each workout has a four-minute warm up and a two-minute cool down. Speed or grade changes stay in effect until the next change is requested by the program. Changing the default workout time adds or removes segments; it does not stretch or compress the workout profile.
- Page 14 Zero-grade walking or running intervals are in one-minute segments. Grade changes are permanent; speed changes affect the current one-minute segment only. Changes in Speed 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 15 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 workout, which has hills of the same size all throughout the workout.
- Page 16 Pre-Set Workouts 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 readout will show the target speed.
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Page 17: The Console
chapter two The Console In This Chapter: Keyboard Function Display Chapter 1: Basic Operation Chapter 2: The Console Chapter 3: User Workouts Chapter 4: HRC (Heart Rate Control) Chapter 5: Fitness Tests Chapter 6: Fans Chapter 7: Designing an Exercise Program Chapter 8: Care and Maintenance... - Page 18 Keyboard Function chapter two: the console CS3.0 Treadmill Keyboard Clear Entry Clears entry on diplay. Incline Up/Down Adjusts incline. Also used to Start/Quick Start choose programs. Starts the belt and begins the workout. Numeric Keys Direct entry of numeric data.
- Page 19 Display chapter two: the console CS3.0 Treadmill Display CS Treadmill Owner’s Guide...
- Page 20 CS5.0 Treadmill Numeric Keys Direct entry of numeric data. Clear Entry Clears entry on diplay. Cool Down Time period to cool down muscles and lower heart rate Incline Up/Down Start/Quick Start Adjusts incline. Starts the belt Also used to choose programs. and begins the workout.
- Page 21 Display chapter two: the console CS5.0 Treadmill Display CS Treadmill Owner’s Guide...
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Page 22: User Workouts
chapter three User Workouts In This Chapter: How to Record and Run User Workouts Chapter 1: Basic Operation Chapter 2: The Console Chapter 3: User Workouts Chapter 4: HRC (Heart Rate Control) Chapter 5: Fitness Tests Chapter 6: Fans Chapter 7: Designing an Exercise Program Chapter 8: Care and Maintenance... - Page 23 How to Record & Run User Workouts chapter three: user workouts During a manually-controlled workout, the CS treadmill always “records” the changes you make in speed or incline. It can save up to three User Programs Note that this workout recording only takes place when you press Quick Start mode settings;...
- Page 24 chapter four HRC (Heart Rate Conrol)® In This Chapter: HRC Introduction HRC Types and a Workout Guide During Your workout Tips and How HRC Works Examples of HRC Workouts Walking & Running Workouts Important Points About HRC HRC Safety Chapter 1: Basic Operation Chapter 2: The Console Chapter 3: User Workouts Chapter 4: HRC (Heart Rate Control)
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Page 25: Hrc (Heart Rate Control)
HRC Introduction chapter four: HRC TRUE’s HRC workouts let the treadmill monitor your relative exercise intensity by way of your heart rate, then automatically adjust the workload to keep you at your target heart rate and thus your desired exercise intensity. Your heart rate is a good measure of your body’s exercise stress level. - Page 26 HRC Types and a Workout Guide Time-based constant HRC: pick a target heart rate and exercise for an amount of time you select. Cruise Control: while in any workout, set your current heart rate as your target heart rate by pressing a single key. 1 - Put on a Polar®...
- Page 27 During Your Workout chapter four: HRC • Pressing any key other than HRC mode. • Adjust your target heart rate at any time during your workout by pressing keys as needed, and pressing lowering your target, you are limited to a 5 bpm change. • The time and distance accumulated during warm up are not counted against your selected workout time or distance;...
- Page 28 Tips and How HRC Works chapter four: HRC Increase speed and incline gradually to slowly increase your heart rate to within 10 bpm of your target. For best results, you should take about five minutes to get to that point. The treadmill operates in a manual control mode during the warm-up stage.
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Page 29: Cruise Control
Examples of HRC Workouts chapter four: HRC 1 - A user who physically cannot walk over 2.5 mph can safely use heart rate control by entering maximum speed of 2.5 in an HRC workout. 2 - A runner can run up to a speed of 10 mph, without hills, by entering a maximum speed of 10 mph and a maximum incline of 0%. - Page 30 Walking & Running Workouts chapter four: HRC If you enter the HRC stage below 5 mph, the speed you enter will be the maximum speed of your workout. If you like to walk at a maximum speed of 3.8 mph, you should enter HRC at 3.8 mph.
- Page 31 Important Points About HRC chapter four: HRC The heart rate monitor transmitter strap provided with your treadmill should be worn directly against your skin at about one inch below the pectoral muscles/breast line. Women should be careful to place the transmitter below their bra line. Some moisture is necessary between the strap and your skin.
- Page 32 HRC Safety chapter four: HRC Two users wearing the same kind of transmitter at the same time and in close proximity may cause false heart rate display readings. Use a Polar® brand standard transmitter or compatible transmitter. TRUE's HRC is patented under USPTO #5,462,504. If your heart rate exceeds your target by 12 beats, there will be a 30% MET reduction in workload to reduce your heart rate.
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Page 33: Fitness Tests
chapter five Fitness Tests In This Chapter: Gerkin Fitness Test Accuracy of the Gerkin Test Military Fitness Tests Chapter 1: Basic Operation Chapter 2: The Console Chapter 3: User Workouts Chapter 4: HRC (Heart Rate Control) Chapter 5: Fitness Tests Chapter 6: Fans Chapter 7: Designing an Exercise Program Chapter 8: Care and Maintenance... -
Page 34: Gerkin Fitness Test
Gerkin Fitness Test One way to measure your overall fitness is to take a Gerkin fitness test. Named after the Arizona researcher who designed this test, this submaximal treadmill test (submaximal means you work below maximum effort) is used to predict VO the volume of oxygen you can consume while exercising at your maximum capacity. - Page 35 Accuracy of the Gerkin Test The scientific journal, Occupational Medicine, published a study in 2004 on the accuracy of the Gerkin test. The conclusion: “The Gerkin treadmill protocol overpredicts VO healthy men and women and, therefore, should not be used for predicting VO max in individual firefighters, particularly if max is a criterion for inclusion or exclusion from duty.
- Page 36 Military Fitness Tests chapter five: 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.
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Page 37: Fans
chapter six Fans In This Chapter: Fan Accessory Chapter 1: Basic Operation Chapter 2: The Console Chapter 3: User Workouts Chapter 4: HRC (Heart Rate Control) Chapter 5: Fitness Tests Chapter 6: Fans Chapter 7: Designing an Exercise Program Chapter 8: Care and Maintenance... - Page 38 Fan Accessory chapter six: fans The fans have two speeds and an Off button. The default is low speed. MEDIUM HIGH CS Treadmill Owner’s Guide Fans on Treadmills...
- Page 39 chapter seven Designing an Exercise Program In This Chapter: The F.I.T. Concept Defined Utilizing the F.I.T. Concept Beginning your F.I.T. Program Establishing and Maintaining Fitness Weight & Sports Training Programs Chapter 1: Basic Operation Chapter 2: The Console Chapter 3: User Workouts Chapter 4: HRC (Heart Rate Control) Chapter 5: Fitness Tests Chapter 6: Fans...
- Page 40 The F.I.T. Concept Defined chapter seven: 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 41 The F.I.T. Concept Defined chapter seven: 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 42 Utilizing the F.I.T. Concept chapter seven: 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.
- Page 43 Beginning Your F.I.T. Program chapter seven: 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 44 Beginning Your F.I.T. Program chapter seven: 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 45 Establishing and Maintaining Fitness chapter seven: designing an exercise program If you can sustain 12 but not 20 continuous minutes of exercise in your target heart rate zone: 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 rate with moderate rhythmic exercise.
- Page 46 Weight & Sports Training Programs chapter seven: designing an exercise program 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. Do not eat close to bedtime. Exercise before meals.
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Page 47: Designing An Exercise Program
chapter eight Care & Maintenance In This Chapter: Regular Cleaning Calibration Belt and Deck Maintenance Treadbelt Adjustment Chapter 1: Basic Operation Chapter 2: The Console Chapter 3: User Workouts Chapter 4: HRC (Heart Rate Control) Chapter 5: Fitness Tests Chapter 6: Fans Chapter 7: Designing an Exercise Program Chapter 8: Care and Maintenance... -
Page 48: General Cleaning
Regular Cleaning chapter eight: 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 49 Calibration chapter eight: Care and Maintenance Clean the treadmill of dust and dirt that might accumulate under and behind the treadmill. Vacuum small rubber particles that accumulate alongside the belt and behind the treadmill — these particles are from the soles of running shoes. This procedure is used to ensure speed and incline accuracy.
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Page 50: Treadbelt Adjustment
Treadbelt Adjustment chapter eight: 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 51: Appendix A
appendix a Target Heart Rate Chart A Guide to Help You Pick an Initial Target Heart Rate... - Page 52 appendix a Target Heart Rate Chart CS Treadmill Owner’s Guide...
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Page 53: Mets Table
appendix b METs Table How Speed and Incline Affect Workload, Expressed in METs... - Page 54 appendix b CS Treadmill Owner’s Guide...
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Page 55: Mets Explanation And Formula
appendix c METs Explanation and Formulas A Note About Calorie Expenditure Calculations... - Page 56 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.
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Page 57: Specifications
appendix d Specifications The Size and Performance Attributes of Your CS Treadmill... - Page 58 (5 yrs), Parts (3 yrs), Labor (1 yr) Frame (Lifetime), Motor (5 yrs), Parts (3 yrs), Labor (3 yrs) CS Treadmill Owner’s Guide CS3.0 TRUE 4hp AC Enduara- Drive 11-Guage Heavy Duty Welded Steel Hydroformed Steel 82”L x 33” W (208 cm x 84 60”L x 22”W (152 cm x 56...
- Page 59 F o u n d e d 1 9 8 1 865 Hoff Road St. Louis, MO 63366 800.426.6570 www.truefitness.com 110308...