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Summary of Contents for True Fitness P100
- Page 1 PS50 & PS100 Recumbent & Upright Bike Owner’s Guide 800.426.6570 / www.truefitness.com...
- Page 2 -Frank Trulaske weekend warrior. So, with a solid 25 years of fitness experience, you can count on True Fitness both now and in the future to meet your goals for a happy, healthy lifestyle.
- Page 3 Review for Your Safety I S I When using this exercise machine, basic precautions should always be followed, which includes the following: Read and understand all instructions and warnings prior to use. Obtain a medical exam before beginning any exercise program. If at any time during exercise you feel faint, dizzy, or experience pain, stop and consult your physician.
- Page 4 The best way to learn to use the PS50 & PS100 Bikes is to keep Just Get On pressing keys to see what happens — explore it at your own pace. and Ride! • Begin pedaling. Starting Up • The display will wake up and prompt for your weight, workout selection, and workout time.
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Page 5: Table Of Contents
Table of Contents 1 - Riding Your 2 - The Display Bike page7 4 - Heart Rate 5 - Designing an Control Exercise Program page 23 Appendix A Appendix B Maximum Heart Rate Specifications and Target Heart Rate page 41 PS50 &... -
Page 6: Riding Your Bike
Chapter One Riding Your Bike In This Chapter: Getting Comfortable Using Your Heart Rate to Exercise Using the Chest Strap Using Contact Heart Rate Getting the Best Results Possible Chapter 1: Riding Your Bike Chapter 2: The Display Chapter 3: Manual and Pre-Set Programs Chapter 4: Heart Rate Control Chapter 5: Designing an Exercise Program Chapter 6: Care and Maintenance... -
Page 7: Getting Comfortable
Getting Comfortable O: R Y B The body weight setting does not affect the calorie expenditure calculation. Unlike treadmills or other weight-bearing exercises, calories burned during exercise biking does not change with different body weights. Adjust the seat so that when your leg is fully extended with your feet in the pedals, your... - Page 8 Riding Efficiently and Comfortably Riders are most efficient if they place Foot the ball of their foot in the center of Position the pedal. Most riders will find a comfort/efficiency sweet spot at a Pedal pedal cadence around 80 rpm. More serious riders desiring Cadence maximum performance typically pedal at around 100 rpm.
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Page 9: Monitoring Your Heart Rate
Using the Chest Strap Monitoring Your Heart Rate O: R Y B O: R Y B The PS50 & PS100 Bike has two ways of monitoring your heart rate: ...By using a chest strap that transmits your heart rate to the bike via radio... - Page 10 When you wear a Polar® or compatible transmitter strap, the bike Chest Strap will display your heart rate as a digital beats-per-minute (bpm) Heart Rate readout. Monitoring Some moisture is necessary between the strap and your skin. Sweat from your exer- cise works best, but ordinary tap water may be used prior to your workout if desired.
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Page 11: Contact Heart Rate
Contact Heart Rate O: R Y B The contact heart rate 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, a red heart will appear in the Heart Rate field of the data display and will flash in time with your heart beat. -
Page 12: For Best Results
1. Exercise with smooth body motions. Avoid excessive body For Best motion, especially in your arms and upper body. Results 2. Breathe smoothly and regularly, and avoid talking. (Talking will cause unrepresentative heart rate spikes of 5 to 10 bpm.) 3. - Page 13 Chapter Two The Display In This Chapter: Your Display The Upper Panel The Lower Panel Chapter 1: Riding Your Bike Chapter 2: The Display Chapter 3: Manual and Pre-Set Programs Chapter 4: Heart Rate Control Chapter 5: Designing an Exercise Program Chapter 6: Care and Maintenance...
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Page 14: Your Display
Your Display T: T D The bike display has two jobs: to let you control the bike opera- Your Display tion, and to give you feedback about your workout. The controls are simple and designed to be foolproof; it’s hard to press a “wrong”... -
Page 15: The Upper Panel
The Upper Panel T: T D PS50 & PS100 Owner’s Guide... -
Page 16: The Lower Panel
The Lower Panel T: T D PS50 & PS100 Owner’s Guide... - Page 17 Chapter Three Manual and Pre-Set Programs In This Chapter: How These Modes Work Program Profiles How Your Bike Controls Your Workout Chapter 1: Riding Your Bike Chapter 2: The Display Chapter 3: Manual and Pre-Set Programs Chapter 4: Heart Rate Control Chapter 5: Designing an Exercise Program Chapter 6: Care and Maintenance...
- Page 18 How These Modes Work T: M P-S P Manual control mode changes workload in 10-watt increments. The workload stays the same at any pedal cadence (called constant power control) unless you drop below 55 rpm. Below 55 rpm, workload is reduced along with pedal cadence, to prevent the sensation of the pedals “locking up.
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Page 19: Program Profiles
Program Profiles T: M P-S P Program Profiles C-V Workout Weight Loss Hill Interval PS50 & PS100 Owner’s Guide... -
Page 20: Heart Rate Control
Chapter Four Heart Rate Control In This Chapter: Constant HRC HRC Options and Information Target Heart Rate Chart Heart Rate Control Programs Important Points About HRC Chapter 1: Riding Your Bike Chapter 2: The Display Chapter 3: Manual and Pre-Set Programs Chapter 4: Heart Rate Control Chapter 5: Designing an Exercise Program Chapter 6: Care and Maintenance... - Page 21 How These Modes Work F: H R C True’s heart rate control (HRC) workout lets the bike monitor your relative exercise intensity by way of your heart rate, then automatically adjust the workload to keep you at your desired exercise intensity.
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Page 22: Maximum Heart Rate And Target Heart Rate
How These Modes Work The PS50 & PS100 Bike has two types of heart rate control: Types of • Constant: pick a target heart rate, and the bike will control your workout from the very beginning so that you reach your target within five to seven minutes. •... - Page 23 Heart Rate Control Programs F: H R C Constant HRC is the best-known type of HRC, and is the easiest to use. The bike will gradually raise your heart rate so that you reach your target within 5 to 7 minutes. Note that as you tire during your workout, especially in the last third, workload will usually have to be reduced to keep you at a steady target heart rate.
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Page 24: Ps50 & Ps100 Owner's Guide
Important Points About HRC The heart rate monitor transmitter strap should be worn Target according to the guidelines in Chapter 1. Heart Rate Tips If the transmitter strap is adjusted or moved while exercising, heart rate monitoring may be temporarily affected. If communication is lost for 30 seconds, the bike will exit the HRC workout into a manual workout. -
Page 25: Designing An Exercise Program
Chapter Five 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 Management A Sports Training Program Chapter 1: Riding Your Bike Chapter 2: The Display Chapter 3: Manual and Pre-Set Programs Chapter 4: Heart Rate Control Chapter 5: Designing an Exercise Program... - Page 26 The F.I.T. Concept Defined F: D E P 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 27 More F.I.T. Concept Overview F: D E P 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 28 Utilizing the F.I.T. Concept F: D E P The F.I.T. concept is 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 Bike. Using the bike 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 29 Beginning Your F.I.T. Program F: D E P 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.
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Page 30: Workout: Brisk And Rhythmic Exercise
Your F.I.T. Concept Continued F: D E P 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 exercising smoothly. - Page 31 Establishing and Maintaining Fitness If you can sustain 12 but not 20 continuous minutes of exercise in Establishing 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 rate with moderate rhythmic exercise.
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Page 32: Weight Management
Weight Management F: D E P Consistent aerobic exercise will help you change your body composition by lowering your percentage of body fat. If weight loss is a goal, combine an increase in the length of your workouts with a moderate decrease in caloric intake. - Page 33 A Sports Training Program F: D E P When you are training to improve strength and performance: Sports Training Exercise four to five days a week. Alternate exercise days and intervals of hard to very hard exercise with easy to moderate exercise.
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Page 34: Care And Maintenance
Chapter Six Care and Maintenance In This Chapter: How to Care for Your Bike Chapter 1: Riding Your Bike Chapter 2: The Display Chapter 3: Manual and Pre-Set Programs Chapter 4: Heart Rate Control Chapter 5: Designing an Exercise Program Chapter 6: Care and Maintenance... - Page 35 Expert service and maintenance at a reasonable cost are available through your factory-trained, authorized True Fitness dealer. The dealer maintains a stock of repair and replacement parts and has the technical knowledge to meet your service needs.
- Page 36 Appendix A Appendix A Maximum Heart Rate and Target Heart RAte...
- Page 37 Appendix A Target Heart Rate Chart PS50 & PS100 Owner’s Guide...
- Page 38 Appendix A Remember to check with your physician before beginning any Check exercise program. She can help determine an appropriate target with Your heart rate. Medications often affect heart rate. Physician PS50 & PS100 Owner’s Guide...
- Page 39 Appendix B Appendix B Specifications...
- Page 40 Appendix B Workload Range: 30 – 450 watts. (PS100); 30 - 350 watts. Specifications Weight: Recumbent, 180 pounds. Maximum User Weight: 350 pounds. Workload Control System: self-generating hybrid brake. Specifications and operation subject to change without notice. PS50 & PS100 Owner’s Guide...
- Page 41 F o u n d e d 1 9 8 1 865 Hoff Road O’Fallon, MO 63366 800.426.6570 truefitness.com ©2007 TRUE FITNESS TECHNOLOGY, INC. TRUE is a registered trademark of TRUE FITNESS. Specifications subject to change. Rev1 SR06-07...
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