True CS 1.0 Owner's Manual
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True CS 1.0 Owner's Manual

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Owner's Guide
800.426.6570 www.truefitness.com

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  • Page 1 Treadmill Owner's Guide 800.426.6570 www.truefitness.com...
  • Page 2 Thank You For Selecting TRUE Fitness® In 1981, Frank While TRUE has Trulaske launched expanded its line of TRUE Fitness products, intensive Technology, Inc. and quality control began manufacturing standards guarantee hand-crafted excellence in every treadmills. phase of production. This results in the finest His team’s obsession...
  • Page 3 Page Title Page Title Review for Your Safety Important Safety Instructions chapter #: title chapter #: title 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.
  • Page 4 Review for Your Safety Review for Your Safety Important Safety Instructions 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.

  • Page 5: Quick Start Guide

    Page Title Page Title Page Title Page Title Review for Your Safety Quick Start Guide Important Safety Instructions chapter #: title chapter #: title chapter #: title chapter #: title Before Quick Start into a manual workout by pressing , or set up Your a different workout by selecting a workout and adjusting settings Workout...
  • Page 6 Review for Your Safety Table of Contents Important Safety Instructions C S 1 O ’ CS1.0 Treadmill Owner’s Guide w n e r u i d e...
  • Page 7 Page Title Page Title Table of Contents chapter #: title chapter #: title Front Section 1 - Basic 2 - The Console Safety instructions, Operation Quick Start Guide, and Stopping the Treadmill Safely. page 15 page 5 page 1 3 - User 4 - HRC (Heart 5 - Fitness Tests Gerkin &...

  • Page 9: Heart Rate Monitoring

    chapter one Basic Operations In This Chapter: Using the Keyboard QuickSpeed Heart Rate Monitoring Pre-Set Workouts Actual Speed Display Chapter 1: Basic Operations Chapter 2: The Console Chapter 3: User Workouts Chapter 4: HRC Chapter 5: Fitness Tests Chapter 6: Fan Accessory Chapter 7: Designing an Exercise Program Chapter 8: Care and Maintenance...
  • Page 10 Using the Keyboard chapter one: basic operations Selecting Workouts: Press any of the workout keys and press Using the to begin your workout using the default settings. Keyboard Before pressing , you may adjust other settings like Workout Time and Body Weight, pressing after adjusting each setting.

  • Page 11: Manual Operation

    Manual Operation chapter one: basic operations Important: QuickSpeed keys change speed with a single key press, QuickSpeed 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 12: Heart Rate

    Heart Rate Monitoring chapter one: basic operations This treadmill can monitor your heart rate using either a chest Monitoring strap or the metal grips on the hand rails (called contact heart Your rate or CHR pads). A chest strap transmits your heart rate to Heart RAte the treadmill via radio, and the CHR pads connect to a special computer circuit to extract your heart rate.
  • Page 13 chapter one: basic operations The CHR system lets you monitor your heart rate without wearing a Contact strap. Heart Rate (CHR) 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.
  • Page 14 chapter one: basic operations 1. Exercise with smooth body motions. For Best CHR Results 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 Pre-Set Workouts chapter one: basic operations 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;...
  • Page 16 Pre-Set Workouts chapter one: basic operations Zero-grade walking or running intervals are in one-minute Walking segments. Grade changes are permanent; speed changes affect the current one-minute segment only. Running: Speed Intervals Changes in Speed Zero-grade gradually increases speed then decreases speed, Walking changing once per minute.
  • Page 17 Pre-Set Workouts chapter one: basic operations 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.
  • Page 18 Pre-Set Workouts chapter one: basic operations Different from Speed Intervals 2 with the speed changing in Sports varying amounts. Training When the treadmill is changing to a new target speed, the matrix display readout will display the actual speed. As the speed is Actual Speed changing, the message center will display...

  • 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 Workouts Chapter 4: HRC Chapter 5: Fitness Tests Chapter 6: Fan Accessory Chapter 7: Designing an Exercise Program Chapter 8: Care and Maintenance...
  • Page 20 Keyboard Function chapter two: the console CS1.0 Treadmill Owner’s Guide...
  • Page 21 Display chapter two: the console CS1.0 Treadmill Owner’s Guide...

  • Page 23: User Workouts

    chapter three User Workouts In This Chapter: How to Record and Run User Workouts Chapter 1: Basic Operations Chapter 2: The Console Chapter 3: User Workouts Chapter 4: HRC Chapter 5: Fitness Tests Chapter 6: Fan Accessory Chapter 7: Designing an Exercise Program Chapter 8: Care and Maintenance...
  • Page 24 How to Record & Run User Workouts chapter three: user workouts During a manually-controlled workout, the CS1 treadmill always How to “records” the changes you make in speed or incline. It can save Record and up to three User Programs Run User Workouts Note that this workout recording only takes place when you...

  • Page 25: Cruise Control

    chapter four HRC (Heart Rate Conrol)® In This Chapter: HRC Workout Introduction Four Kinds of HRC Workouts The Easy Steps to a HRC Workout Tips on the Warm Up Stage How the HRC System Controls Your Heart Rate Examples of HRC Workouts Cruise Control Examples of Walking Workouts Examples of Running Workouts...
  • Page 26 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 Workout adjust the workload to keep you at your target heart rate and thus Introduction your desired exercise intensity.
  • Page 27 HRC Types and a Workout Quick-Guide chapter four: HRC 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. The Easy 1 - Put on a Polar®...
  • Page 28 During Your Workout chapter four: HRC During • Pressing any key other than will exit HRC Your mode. Workout • Adjust your target heart rate at any time during your workout by pressing , using the keys as needed, and pressing again. If you are lowering your target, you are limited to a 5 bpm change.
  • Page 29 Tips and How HRC Works chapter four: HRC Increase speed and incline gradually to slowly increase your heart Tips on the rate to within 10 bpm of your target. For best results, you should Warm Up take about five minutes to get to that point. Stage The treadmill operates in a manual control mode during the warm- up stage.
  • Page 30 Examples of HRC Workouts & Cruise Control chapter four: HRC 1 - A user who physically cannot walk over 2.5 mph can Examples of safely use heart rate control by entering maximum speed of 2.5 in an HRC workout. Workouts 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 31 More Examples chapter four: HRC If you enter the HRC stage below 5 mph, the speed you enter will How Cruise be the maximum speed of your workout. If you like to walk at a Control maximum speed of 3.8 mph, you should enter HRC at 3.8 mph. Determines How to If you enter the HRC stage above 5 mph, you will have an additional...
  • Page 32 Important Points About HRC chapter four: HRC The heart rate monitor transmitter strap provided with your Important treadmill should be worn directly against your skin at about one Points inch below the pectoral muscles/breast line. Women should be About HRC careful to place the transmitter below their bra line.
  • Page 33 Tips 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 HRC Safety Features 30% MET reduction in workload to reduce your heart rate.

  • Page 35: Fitness Tests

    chapter five Fitness Tests In This Chapter: About the Gerkin Fitness Test Using the Gerkin Test Military Fitness Tests Chapter 1: Basic Operations Chapter 2: The Console Chapter 3: User Workouts Chapter 4: HRC Chapter 5: Fitness Tests Chapter 6: Fan Accessory Chapter 7: Designing an Exercise Program Chapter 8: Care and Maintenance...

  • Page 36: Gerkin Fitness Test

    Gerkin Test point. The version of the Gerkin The Gerkin protocol starts Protocol that TRUE uses in its at 4.5 miles per hour at a exercise machines is the new 0% incline. It then increases equation of 205.8 – 0.685*age.
  • Page 37 Accuracy of the Gerkin Test chapter five: 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 VO max in healthy men and women and, therefore, should not be used for predicting max in individual firefighters, particularly if VO max is a...
  • Page 38 Military Fitness Tests chapter five: fitness tests Each of the four service branches has their own fitness test Military protocol. All of them work in the same basic way: you input Fitness personal information, then run a set distance as fast as you can. Tests A score will then be displayed based on the scoring table for the chosen protocol.

  • Page 39: Fan Accessory

    chapter six Fans In This Chapter: Fan Accessory Chapter 1: Basic Operations Chapter 2: The Console Chapter 3: User Workouts Chapter 4: HRC Chapter 5: Fitness Tests Chapter 6: Fan Accessory Chapter 7: Designing an Exercise Program Chapter 8: Care and Maintenance...
  • Page 40 Fan Accessory chapter six: fan accessory The fans have two speeds and an Off button. The default is low Fans on speed. CS1.0 Treadmill MEDIUM HIGH CS1.0 Treadmill Owner’s Guide...

  • Page 41: Your Fitness Program

    chapter seven Designing an Exercise Program In This Chapter: What is the F.I.T. Concept? Using the F.I.T. Concept Your Fitness Program Determining Your Needs Beginning Your Exercise Program Establishing and Maintaining Aerobic Fitness Managing Weight Sports Training Chapter 1: Basic Operations Chapter 2: The Console Chapter 3: User Workouts Chapter 4: HRC...
  • Page 42 The F.I.T. Concept Defined chapter seven: designing an exercise program The workout portion of your exercise program consists of three What is major variables: Frequency, Intensity, and Time. the F.I.T. Concept? Frequency: How Often You Exercise You should exercise three to five times a week to improve your cardiovascular and muscle fitness.
  • Page 43 More F.IT. Concept Overview 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 44 You may wish to keep an exercise F.I.T. Concept log to monitor your progress. You can get valuable fitness benefits from your TRUE Treadmill. Your Fitness Using the treadmill regularly may increase the ability of your...
  • Page 45 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 46 Your F.I.T. Program Continued 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. Concentrate on moving your arms and legs smoothly.
  • Page 47 Establishing and Maintaining Fitness chapter seven: designing an exercise program 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 48 Weight and 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.

  • Page 49: Treadbelt Adjustment

    chapter eight Care & Maintenance In This Chapter: Regular Cleaning Calibration Treadbelt Adjustment Chapter 1: Basic Operations Chapter 2: The Console Chapter 3: User Workouts Chapter 4: HRC Chapter 5: Fitness Tests Chapter 6: Fan Accessory Chapter 7: Designing an Exercise Program Chapter 8: Care and Maintenance...
  • Page 50 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 General clean, dry towel after every workout.
  • Page 51 Calibration chapter eight: Care and Maintenance Clean the treadmill of dust and dirt that might accumulate under Monthly and behind the treadmill. Vacuum small rubber particles that Cleaning 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.
  • Page 52 3 - Let the machine run for several minutes to check the alignment. (Belt alignment does not need to be perfect). If more correction is needed, turn the adjustment bolt 1/4 turn and check again. CS 1.0 Treadmill Owner’s Guide...

  • Page 53: Target Heart Rate Chart

    Appendix A Target Heart Rate Chart A Guide to Help You Pick an Initial Target Heart Rate...
  • Page 54 Appendix A Target Heart Rate Chart CS1.0 Treadmill Owner’s Guide...
  • Page 55 Appendix B METs Table How Speed and Incline Affect Workload, Expressed in METs...
  • Page 56 Appendix B CS1.0 Treadmill Owner’s Guide...
  • Page 57 Appendix C METs Explanation and Formulas A Note About Calorie Expenditure Calculations...
  • Page 58 Appendix C A Note True treadmills use the calorie expenditure formula as described in Guidelines for Exercise Testing and Prescription from the About American College of Sports Medicine. This is the most widely Calorie Expenditure accepted formula for running and walking.

  • Page 59: Specifications

    Appendix D Specifications The Size and Performance Attributes of Your CS1.0 Treadmill...
  • Page 60 Appendix D Maximum speed: 12 mph. Specifications Incline range: 0-15% Drive motor: DC Q Drive Treadbelt area: 22 x 60 Treadmill Weight: 340 pounds (154 KG) Maximum user weight: 400 pounds (181 kg) Note: Specifications and features subject to change without notice.
  • Page 61 True offers a full line of leading-edge Cardiovascular and Flexibility equipment. CS Series Bikes CSX Elliptical TrueStretch Flexibility unit CS Series Treadmills...
  • Page 62 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 # 0C532100 v1:SR 2-08...

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