True Fitness CS1.0 Owner's Manual
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True Fitness CS1.0 Owner's Manual

True treadmill owner's guide
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CS1.0 Treadmill Owner's Guide
truefitness.com / 800.426.6570 / 1.636.272.7100

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  • Page 1 CS1.0 Treadmill Owner's Guide 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...

  • Page 3: Important Safety Instructions

    Ensure that the back of the treadmill is placed at least 39” away from a wall or other obstructions. Ensure the the sides of the treadmill are placed at least 20” away from a wall or other obstructions. Review for Your Safety Important Safety Instructions CS1.0 Treadmill Owner’s Guide...
  • Page 4 Avoid the possibility of bystanders being struck or caught between moving parts by making sure that they are out of reach of this treadmill while it is in motion. Allow only one person at a time on this treadmill. CS1.0 Treadmill Owner’s Guide...

  • Page 5: Quick Start

    Set up your workout (see Chapter 1) and press Stop the treadmill by reducing speed to 2 mph, then press Quick Start Guide keys or numeric keys and press CS1.0 Treadmill Owner’s Guide Before , or set up Workout During...

  • Page 6: Table Of Contents

    7. Designing an Exercise Program...37 8. Care and Maintenance...45 Appendix A...49 Maximum Heart Rate + Target Heart Rate Appendix B...51 METs Table Appendix C...53 METs Explanation and Formula Appendix D...55 Specifications Specifications/Features/Software are subject to change CS1.0 Treadmill Owner’s Guide...

  • 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 The treadmill will not operate if the lanyard is not attached. , you may adjust other settings like at any time to begin your to accept each CS1.0 Treadmill Owner’s Guide Using the Keyboard after to clear...

  • Page 9: Manual Operation

    HRC. Disable QuickSpeed by pressing During workout set up, set a correct body weight including clothes so the treadmill can better estimate your calorie expenditure. Manual Operation chapter one: basic operation CS1.0 Treadmill Owner’s Guide QuickSpeed again. Body Weight...

  • Page 10: Heart Rate

    Some moisture is necessary between the strap and your skin. Sweat from your exercise works best, but ordinary tap water may be used prior to your workout if desired. CS1.0 Treadmill Owner’s Guide Monitoring Your Heart RAte Chest Strap Heart Rate...
  • Page 11 Important: The CHR System should only be used while walking at speeds of 4 mph or lower. Above this speed the CHR accuracy is unavoidably unreliable due to large muscle movements. CHR (Contact Heart Rate) CS1.0 Treadmill Owner’s Guide Contact Heart Rate (CHR)
  • Page 12 About 5% of the population cannot be picked up by any CHR system. This is because their heart is positioned in a more up-and-down manner in their chest, as opposed to leaning over to one side. CS1.0 Treadmill Owner’s Guide For Best CHR Results...
  • Page 13 Walking intervals with grade alternate between hills and nearly flat in two-minute segments. Speed changes are permanent; grade changes affect the current two-minute segment only. Changes in Grade . Change to a new pre- at your desired workout. CS1.0 Treadmill Owner’s Guide Pre-Set Workouts Walking: Calorie Burn...
  • Page 14 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. Changes in Speed Pre-Set Workouts chapter one: basic operation CS1.0 Treadmill Owner’s Guide Walking Running: Speed Intervals Walking...
  • Page 15 Very similar to Hill Intervals, with varying incline changes. Similar to Speed Ramp, except both speed and grade change. = Incline = Speed CS1.0 Treadmill Owner’s Guide Glute Buster Leg Shaper Cardio...
  • Page 16 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. CS1.0 Treadmill Owner’s Guide Sports Training Actual Speed...

  • 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 CS1.0 Treadmill Owner’s Guide...
  • Page 19 Display chapter two: the console CS1.0 Treadmill Owner’s Guide...

  • Page 20: 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 21 To use a User Program that you have saved, simply select it from the list of programs under the Advanced Options key. and will use only the default manual as you normally would to save the workout CS1.0 Treadmill Owner’s Guide How to Record and Run User Workouts until the...
  • Page 22 chapter four HRC (Heart Rate Conrol)® In This Chapter: HRC Introduction HRC Types & a Quick Workout Guide During Your Workout Tips & How HRC Works HRC Workouts & Cruise Control Important Points About HRC HRC Safety Chapter 1: Basic Operation Chapter 2: The Console Chapter 3: User Workouts Chapter 4: HRC (Heart Rate Control)

  • Page 23: Hrc (Heart Rate Control)

    HRC. See the “Monitoring Your Heart Rate” section in Chapter 1 for a guide to proper usage. It is not recommended that you use the contact heart rate system for heart rate control workouts. CS1.0 Treadmill Owner’s Guide Workout Introduction...
  • Page 24 7 - Cool-down. At the end of your workout time or distance, the treadmill reduces workload by half and goes back into Manual Control mode, where you directly control your cool-down. key until you reach your CS1.0 Treadmill Owner’s Guide The Easy Steps to an HRC Workout...
  • Page 25 HRC mode. This time and distance are accumulated into the workout summary data, as is your cool down exercise. CS1.0 Treadmill Owner’s Guide will exit , using the again. If you are...
  • Page 26 Speed changes are in 0.1 mph increments. Incline changes are in 0.5% incline increments. This is equal to between 0.10 and 0.15 METs. CS1.0 Treadmill Owner’s Guide Tips on the Warm Up Stage How the...

  • Page 27: Cruise Control

    (described next) may prevent the treadmill from raising your heart rate to your desired new target. key. Your current heart rate will be set . Edit the target CS1.0 Treadmill Owner’s Guide Examples of Workouts Cruise Control...
  • Page 28 1 - Enter HRC at 6 mph and 0% incline to allow a maximum of 7 mph and 0% incline. 2 - Enter HRC at 5 mph and 2% incline to allow a maximum of 6 mph and 6% incline. CS1.0 Treadmill Owner’s Guide How Cruise Control Determines...
  • Page 29 Maintain a smooth walking or running motion. A grounded outlet is critical for the HRC system to function properly. Use a dedicated 115 VAC, grounded outlet to help prevent interference. CS1.0 Treadmill Owner’s Guide Important Points About HRC...
  • Page 30 (Be cautious when selecting your target heart rate so the 20 beat variance will not exceed your maximum heart rate as determined by your physician). CS1.0 Treadmill Owner’s Guide Technical Tips HRC Safety...

  • Page 31: 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 32: Gerkin Fitness Test

    “220 – age” maximal heart rate equation, you can review the scientific paper in Journal of Exercise Physiology, a PDF document located at http://www.asep.org/ Documents/Robergs2.pdf. CS1.0 Treadmill Owner’s Guide About the Gerkin Test max: key. Using the Gerkin Test...
  • Page 33 ” However, for the fitness enthusiast who is interested in monitoring their fitness level, the Gerkin test can be used to measure progress over time. chapter five: fitness tests CS1.0 Treadmill Owner’s Guide Accuracy of the Gerkin Test max in...
  • Page 34 4. Press Start to run 1.5-mile test. Air Force Test 1. Enter sex. 2. Enter age. 3. Press Start to run 1.5-mile test. Marines Test 1. Enter sex. 2. Press Start to run 3-mile test. chapter five: fitness tests CS1.0 Treadmill Owner’s Guide Military Fitness Tests...

  • Page 35: 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 36 Fan Accessory chapter six: fans The fans have two speeds and an Off button. The default is medium speed. MEDIUM HIGH CS1.0 Treadmill Owner’s Guide Fans on CS1.0 Treadmill...
  • Page 37 chapter seven Designing an Exercise Program In This Chapter: The F.I.T. Concept Defined F.I.T. Concept Overview 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 Chapter 5: Fitness Tests...
  • Page 38 Inability to maintain a smooth, rhythmic motion suggests that your speed and/or elevation may be too great. If you feel out of breath before you have exercised 12 minutes, you are probably exercising too hard. CS1.0 Treadmill Owner’s Guide What is the F.I.T. Concept?
  • Page 39 The initial goal for aerobic training is 12 continuous minutes. Increase your workout time approximately one or two minutes per week until you are able to maintain 20-30 continuous minutes at your training heart rate. CS1.0 Treadmill Owner’s Guide...
  • Page 40 "Exercise above 75 percent of the maximum heart rate may be too strenuous unless you are in excellent physical condition. Exercise below 60 percent gives your heart and lungs little conditioning." CS1.0 Treadmill Owner’s Guide Using the F.I.T. Concept Your Fitness...
  • Page 41 A good suggestion is a minimum of three minutes. Perspiration on your brow is a good indicator of a thorough warm-up. The older you are, the longer your warm-up period should be. CS1.0 Treadmill Owner’s Guide Beginning Your Exercise...
  • Page 42 Try to reach and maintain 60-65 percent of your maximum heart rate. Alternate exercise with periods of rest until you can sustain 12 continuous minutes of exercise at 60-65 percent of your maximum heart rate. Begin exercising in three to five minute sessions. CS1.0 Treadmill Owner’s Guide...
  • Page 43 For weight control, how long and how often you exercise is more important than how hard you exercise. CS1.0 Treadmill Owner’s Guide Establishing Aerobic Fitness...
  • Page 44 Consult your physician before continuing. Remember, every workout should begin with a warm-up and finish with a cool-down. CS1.0 Treadmill Owner’s Guide Sports Training...

  • Page 45: 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 46: General Cleaning

    7. Check that the ON/OFF switch toggles on and off. 8. Check that the pedestal screws, pedestal hinge screws, and motor cover screws are tight. 9. Check that the CHR pads are working. CS1.0 Treadmill Owner’s Guide General Cleaning Weekly...
  • Page 47 For average use of your treadmill, TRUE recommends you lu- bricate under the treadbelt once per year. For heavy use, which is more than 10 hours per week, TRUE recommends lubricat- ing every three months. CS1.0 Treadmill Owner’s Guide Monthly Cleaning Calibration...

  • Page 48: Treadbelt Adjustment

    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. CS1.0 Treadmill Owner’s Guide Treadbelt Adjustment...

  • Page 49: Appendix A

    Appendix A Target Heart Rate Chart A Guide to Help You Pick an Initial Target Heart Rate...
  • Page 50 Appendix A Target Heart Rate Chart CS1.0 Treadmill Owner’s Guide...

  • Page 51: Mets Table

    Appendix B METs Table How Speed and Incline Affect Workload, Expressed in METs...
  • Page 52 Appendix B CS1.0 Treadmill Owner’s Guide...
  • Page 53 Appendix C METs Explanation and Formulas A Note About Calorie Expenditure Calculations...
  • Page 54 Variations in human exercise efficiency are another potential source of error, with differences of plus or minus 20% common in the population. CS1.0 Treadmill Owner’s Guide A Note About Calorie Expenditure...

  • Page 55: Appendix D

    Appendix D Specifications The Size and Performance Attributes of Your CS1.0 Treadmill...
  • Page 56 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. CS1.0 Treadmill Owner’s Guide...
  • Page 57 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...

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