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Table of Contents
Related Manuals for True Fitness PS/50
Summary of Contents for True Fitness PS/50
- Page 1 Recumbent Bike 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 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 and most respected fitness equipment manufacturers.
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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, 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: Quick Start
• Begin pedaling. • The display will light up and prompt you for your weight, workout selection, and workout time. • Enter your workout parameters and press immediately press workout. The PS50 will pause indefinitely. Press the key to change the workout data display. Quick Start for a quick start into a manual PS50 Recumbent Bike Owner’s Guide Starting Up , or Pausing... -
Page 5: Table Of Contents
Table of Contents Quick Start...4 1. Riding Your Bike...6 Basic operation (except console) 2. The Display...13 Describes each key and data display feature 3. Pre-Set Workouts...17 Details on basic exercise modes 4. Heart Rate Control...20 Foolproof heart rate feedback workouts 5. Creating an Exercise Program...25 6. Care and Maintenance...33 Keeping your bike in the best possible shape Appendix A. Maximum Heart Rate and Target Heart Rate...35 Appendix B. Bike Specifications...37... -
Page 6: Riding Your Bike
Chapter One Riding Your Bike In This Chapter: Getting Comfortable Riding Efficiently & Comfortably Using the Chest Strap Using Contact Heart Rate Getting the Best Results Possible Chapter 1: Riding Your Bike Chapter 2: The Display Chapter 3: Pre-Set Workouts Chapter 4: Heart Rate Control Chapter 5: Creating an Exercise Program Chapter 6: Care and Maintenance... - Page 7 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 knee is slightly bent.
- Page 8 Most riders will find a comfort/efficiency sweet spot at a pedal cadence around 80 rpm. More serious riders desiring maximum performance typically pedal at around 100 rpm. For electromechanical and safety reasons, the bike will not provide the fully requested workload when your pedal cadence falls below 55 rpm. Breathe in a regular and relaxed manner. Many exercisers do not breathe enough, which reduces their exercise capacity and comfort.
- Page 9 Using the Chest Strap Chapter One: Riding Your Bike The PS50 bike has two ways of monitoring your heart rate: 1. By using a chest strap that transmits your heart rate to the bike via radio. 2. By using the metal contact heart rate pads on the handlebars. Upright HRC Pads Although your bike functions fine without using the heart rate monitoring feature, this kind of monitoring gives you valuable feedback on your effort level.
- Page 10 Using the Chest Strap Chapter One: Riding Your Bike When you wear a Polar ® bike will display your heart rate as a digital beats-per-minute (bpm) readout. 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.
- Page 11 Using Contact Heart Rate Chapter One: Riding Your Bike 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, 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 Getting the Best Results Possible Chapter One: Riding Your Bike 1. Exercise with smooth body motions. Avoid excessive body motion, especially in your arms and upper body. 2. Breathe smoothly and regularly, and avoid talking. (Talk- ing will cause unrepresentative heart rate spikes of 5 to 10 bpm.) 3.
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Page 13: The Display
Chapter Two The Display In This Chapter: The Display The Upper Panel The Lower Panel Chapter 1: Riding Your Bike Chapter 2: The Display Chapter 3: Pre-Set Workouts Chapter 4: Heart Rate Control Chapter 5: Creating an Exercise Program Chapter 6: Care and Maintenance... - Page 14 Your Display Chapter Two: The Display The bike display has two jobs: to let you control the bike operation, and to give you feedback about your workout. The controls are simple and designed to be foolproof; it’s hard to press a “wrong” key. You can monitor eight different kinds of physiological data, and your workout progress is tracked graphically with the center matrix display PS50 Recumbent Bike Owner’s Guide...
- Page 15 Time: The amount of time remaining in your workout. If you press , this becomes elapsed time: how long Distance: An you’ve been working out estimate of how so far.* far you would have traveled on an out- Work Level: door road bike.* The selected workout level.
- Page 16 Pre-set Workouts: Selects desired workout profile. Random: Generates a different workout profile each time Start: Starts a workout The Lower Panel Chapter Two: The Display Workload: Adjusts work- load up and down. Keys repeat if held down. PS50 Recumbent Bike Owner’s Guide Numeric: Used for data entry in workout setup.
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Page 17: Pre-Set Workouts
Chapter Three Pre-Set Workouts In This Chapter: How These Modes Work Workout Profiles Chapter 1: Riding Your Bike Chapter 2: The Display Chapter 3: Pre-Set Workouts Chapter 4: Heart Rate Control Chapter 5: Creating an Exercise Program Chapter 6: Care and Maintenance... - Page 18 How These Modes Work Chapter Three: Pre-Set Workouts Five different pre-set workouts are discussed below (HRC Cruise Control is covered in Chapter 4): • Manual: this 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. ” • Random: creates a different program profile each time you press the • Cardio Challenge: with the workload gradually rising...
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Page 19: Fat Burn
Workout Profiles Chapter Three: Pre-Set Workouts Workout Profiles Cardio Challenge Fat Burn Hills PS50 Recumbent Bike Owner’s Guide... -
Page 20: Heart Rate Control
Chapter Four Heart Rate Control In This Chapter: HRC Introduction How These Modes Work HRC Programs Important Points About HRC Chapter 1: Riding Your Bike Chapter 2: The Display Chapter 3: Pre-Set Workouts Chapter 4: Heart Rate Control Chapter 5: Creating an Exercise Program Chapter 6: Care and Maintenance... - Page 21 TRUE’s 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. Your heart rate is a good measure of your body’s exercise stress level.
- Page 22 How These Modes Work Chapter Four: Heart Rate Control 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 23: Heart Rate
HRC Workouts Chapter Four: Heart Rate Control The PS50 bike has two types of heart rate control: • 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. • Cruise Control: while in any program, set your current heart rate as your target by pressing a single key. - Page 24 The heart rate monitor transmitter strap should be worn according to the guidelines in Chapter 1. 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.
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Page 25: Creating An Exercise Program
Chapter Five Creating An Exercise Program In This Chapter: What is the F.I.T. Concept? Using the F.I.T. Concept Your F.I.T. Program Establishing and Maintaining Fitness Weight Control & Weight and Sports Training Chapter 1: Riding Your Bike Chapter 2: The Display Chapter 3: Pre-Set Workouts Chapter 4: Heart Rate Control Chapter 5: Creating an Exercise Program... - Page 26 What is the F.I.T. Concept? Chapter Five: Creating 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. Improvements are significantly smaller with less frequent exercise.
- Page 27 What is the F.I.T. Concept? Chapter Five: Creating 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 28 Using the F.I.T. Concept Chapter Five: Creating an Exercise Program 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 PS 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 Your F.I.T. Program Chapter Five: Creating 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 30 Your F.I.T. Program Chapter Five: Creating an Exercise Program Workout: Brisk and Rhythmic Exercise Working out trains and conditions your heart, lungs, and muscles so your body can operate more efficiently. Gradually increase the intensity of your workout to strengthen your cardiovascular system. To warm up, concentrate on pedaling smoothly before increasing speed.
- Page 31 Establishing & Maintaining Fitness Chapter Five: Creating 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 and rest at least two days per week.
- Page 32 Weight & Sports Training Programs Chapter Five: Designing an Exercise Program 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. Do not eat close to bedtime. Exercise before meals. Moderate exercise will help suppress your appetite.
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Page 33: 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: Pre-Set Workouts Chapter 4: Heart Rate Control Chapter 5: Creating an Exercise Program Chapter 6: Care and Maintenance... - Page 34 How to Care for Your Bike Chapter Six: Care and Maintenance Your PS50 bike does not require any routine maintenance, including lubrication. Keeping it clean is the most important task. After every workout: Perspiration should be wiped from the control console, contact heart rate pads, shrouds, and seat. Weekly: Wipe down your PS50 bike once a week with a water- dampened soft cloth.
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Page 35: Appendix A. Maximum Heart Rate And Target Heart Rate
Appendix A Appendix A TArget Heart Rate Chart... - Page 36 Remember to check with your physician before beginning any exercise program. Your physician can help determine an appropriate target heart rate. Medications often affect heart rate. Appendix A Target Heart Rate Chart PS50 Recumbent Bike Owner’s Guide Check with Your Physician...
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Page 37: Appendix B. Bike Specifications
Appendix B Appendix B Specifications... -
Page 38: Specifications
Brake System Workload Range Belt Display Type Data Readouts Time, Work Level, Distance, Watts, Rpm, Mets, Heart Rate, Calories Message Center Heart Rate Monitoring HRC (Heart Rate Control) Workout HRC Cruise Control Workouts Pre-Set Workout Resistance Levels Manual Workout Resistance Levels One Touch Workout Keys Pause Features Power Source Frame Footprint Bike Weight Maximum User Weight Seatback Crank System Reading Rack Accessory / Water Bottle Holder Warranty Appendix B Specifications PS50 Recumbent Cardio, Fat Burn, Hills, Random, Manual Robotically Welded, Heavy-Gauge Steel Tubing 46"H X 25"W X 64"L (117 cm X 64 cm X 163 cm) - Page 39 F o u n d e d 1 9 8 1 865 Hoff Road St. Louis, MO 63366 800.426.6570 truefitness.com ©2008 TRUE FITNESS TECHNOLOGY, INC. TRUE is a registered trademark of TRUE FITNESS. Specifications subject to change. 071008...
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