True CSX Owner's Manual
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True CSX Owner's Manual

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CSX
Elliptical Owner's Guide
truefitness.com / 800.426.6570 / 1.636.272.7100

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  • Page 1 Elliptical Owner's Guide truefitness.com / 800.426.6570 / 1.636.272.7100...
  • Page 2 Thank You For Selecting True In 1981, Frank Trulaske launched While TRUE has expanded TRUE Fitness®, and began its line of products, manufacturing hand- intensive quality control crafted treadmills. standards guarantee excellence in every His team’s obsession with phase of production.

  • Page 3: Important Safety Instructions

    Do not exceed maximum user weight of 350 lbs. Keep children and animals away. All exercise equipment is potentially hazardous. If attention is not paid to the conditions of equipment, death or serious injury could occur. CSX Elliptical Owner’s Guide...

  • Page 4: Quick Start

    Pausing Your Pausing your workout if you stop pedaling, the CSX will remember Workout your current workout data for about 45 seconds. Resume pedaling to re-start your workout where you left off.

  • Page 5: Table Of Contents

    Table of Contents Quick Start ........................4 1. Getting the most from the CSX ................6 2. The Display and Keybord..................12 Describes each key and data display feature 3. Working out on the CSX..................18 Details on basic exercise modes 4. Heart Rate Control....................25 Foolproof heart rate feedback workouts 5.

  • Page 6: Getting The Most From The Csx

    Using the Exercise Arms & Balance Bar Breathing Heart Rate Monitoring Contact Heart Rate Accuracy Chapter 1: Getting the Most from the CSX Chapter 2: The Display & Keyboard Chapter 3: Working Out on the CSX Chapter 4: Heart Rate Control...
  • Page 7 Position of the foot pads, but choose your own position for maximum comfort. Setting Set your weight before every workout. This allows the CSX to Your more accurately estimate your calorie consumption, as well as to Weight calculate METs.
  • Page 8 Hands-Free Exercise Arms Only: A unique feature of the CSX allows you to exercise with your upper body only. Step off the pedals onto the side steps. Grasp the exercise arm handles firmly and use the arms for a pure upper-body workout.

  • Page 9: Heart Rate

    (called contact heart rate, or CHR, pads). A chest strap, such as those made by Polar®, will transmit your heart rate to the CSX using low-power radio. The CHR pads connect to a special computer circuit to extract your heart rate. Either method results in your heart rate displayed as digital beats per minute.

  • Page 10: Heart Rate Monitoring

    Heart Rate Monitoring chapter One: Getting the Most From Your CSX The transmitter strap should Wearing be worn directly against your a Chest skin, about one inch below the Strap pectoral muscles/breast line (see photo). Women should be careful to place the strap below their bra line.
  • Page 11 Contact Heart Rate Accuracy chapter One: Getting the Most From Your CSX Contact A Note on CHR Accuracy Heart Rate Accuracy Even though the CSX uses the most advanced digital CHR system available today, CHR monitoring may be a bit less accurate than a chest strap, since the heart rate signals are much stronger at the chest.

  • Page 12: The Display And Keybord

    Keypad Layout What the Keys Do Upper Console How to Read Your Display Chapter 1: Getting the Most from the CSX Chapter 2: The Display & Keyboard Chapter 3: Working Out on the CSX Chapter 4: Heart Rate Control Chapter 5: Designing an Exercise Program...
  • Page 13 Keypad Layout chapter Two: The Display and Keyboard Please see page 15 for further information on each key’s function. Numeric Backspace Change Keys Clear Key Display mix3 Workout Choice Keys Enter Start/ Quick Workload Start Adjust Keys CSX Elliptical Owner’s Guide...
  • Page 14 HRC Workouts: Press multiple times to choose between normal target heart rate control or interval heart rate control. See Chapter 4 for details. HRC Cruise Control: During a workout, activate the Cruise Control feature. See Chapter 4 for details. CSX Elliptical Owner’s Guide...
  • Page 15 Two: The Display Start: Press at any time during Workout Setup to begin a workout. : During a workout, changes exercise intensity. During Workout Setup, changes numeric values. Enter: During Workout Setup, accepts data entries. CSX Elliptical Owner’s Guide...
  • Page 16 Upper Console chapter Two: The Display Distance Calories: Heart Rate Progress Display Time Remaining or Elapsed Time Time Remaining or Elapsed Time Heart Rate Progress Display METs CSX Elliptical Owner’s Guide...
  • Page 17 Distance: An estimate of how far you would travel if you were running outdoors, based on your calorie expenditure. Watts: The amount of mechanical power the CSX is receiving from your exercise. METs: Your exercise level in terms of METs.

  • Page 18: Working Out On The Csx

    Workout Hill Workout Profiles Interval Workout Profiles Calorie Goal Workouts Chapter 1: Getting the Most from the CSX Chapter 2: The Display & Keyboard Chapter 3: Working Out on the CSX Chapter 4: Heart Rate Control Chapter 5: Designing an Exercise Program...
  • Page 19 Manual Workout Choices chapter Three: Working Out on the CSX Manual Control provides 32 workload levels ranging from 40 to Manual 600 watts. Control Level Watts Level Watts CSX Elliptical Owner’s Guide...
  • Page 20 Mix3 Display chapter Three: Working Out on the CSX mix3 mix3 is a cross-training workout that gives you the most exercise for your training time, both lower-body and upper-body. mix3 takes you through a sequence of exercises that is slightly different each time you use the workout.
  • Page 21 Workouts Continued chapter Three: Working Out on the CSX Pedal Forward to Recover: Pedal forward at a minimal List of workload. Exercises in mix3 Pedal Forward and Lift Your Heels: Maximizes calf muscle Workouts usage. continued Pedal Forward and Pull Arms: Actively pull your arms on each backward stroke while pedaling.
  • Page 22 Hill Workout Profiles chapter Three: Working Out on the CSX Just like Manual Control, the Hill Hill And Each workout segment can and Interval workouts compensate Interval have a value between 1 and 8. The overall workout can be for different body weights.
  • Page 23 Interval Workout Profiles chapter Three: Working Out on the CSX The two interval workouts are: Interval Workout ∙ Easy intervals with a moderate change between work and Profiles rest intervals. ∙ Sport intervals, with a large change between work and rest intervals.
  • Page 24 4. Press For best results, pedal at 60 rpm or faster. The CSX cannot control workload as accurately at slower pedaling speeds, so your end calorie count may not be as accurate.
  • Page 25 Introduction to HRC Heart Rate Monitoring Types of HRC Important Points About HRC Chapter 1: Getting the Most from the CSX Chapter 2: The Display & Keyboard Chapter 3: Working Out on the CSX Chapter 4: Heart Rate Control Chapter 5: Designing an Exercise Program...

  • Page 26: Heart Rate Control

    Consult your physician before using HRC workouts for advice on selecting a target heart rate range. Also, it is important to use the CSX for several workouts in the manual mode while monitoring your heart rate. Compare your heart rate with how you feel to ensure your safety and comfort.
  • Page 27 Four: Heart Rate Control Workout The CSX has two types of HRC: Types of • Target HRC: pick a target heart rate, and the CSX will control your workout from the very beginning so that you reach your target within 5 to 7 minutes.
  • Page 28 If the transmitter strap is adjusted or moved while exercising, Heart Rate heart rate monitoring may be temporarily affected. The transmitter strap sends a low-level radio signal to the CSX, so interference from other radio and sound waves (including everything from cordless telephones to loudspeakers) is possible.

  • Page 29: Designing An Exercise Program

    Your Fitness Program Establishing and Maintaining Fitness Managing Weight Sports Training Chapter 1: Getting the Most from the CSX Chapter 2: The Display & Keyboard Chapter 3: Working Out on the CSX Chapter 4: Heart Rate Control Chapter 5: Designing an Exercise Program...
  • Page 30 Alternate days of moderate and easy exercise to help your body adapt to new levels of exertion without unnecessary strain. If you feel out of breath before you have exercised 12 minutes, you are probably exercising too hard. CSX Elliptical Owner’s Guide...
  • Page 31 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. CSX Elliptical Owner’s Guide...
  • Page 32 Concept You can get valuable fitness benefits from your CSX Elliptical. Your Using the CSX regularly may increase the ability of your heart Fitness and lungs to supply oxygen and nutrients to exercising muscles Program over an extended period of time. The CSX will also help you develop added muscle endurance and balanced strength throughout your body.
  • Page 33 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. CSX Elliptical Owner’s Guide...
  • Page 34 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. CSX Elliptical Owner’s Guide...
  • Page 35 For weight control, how long and how often you exercise is more important than how hard you exercise. Exercise four to five times a week. CSX Elliptical Owner’s Guide...
  • Page 36 If you have pain or tightness in your chest, an irregular heartbeat, shortness of breath or if you feel faint or have any discomfort when you exercise, stop! Consult your physician before continuing. Remember, every workout should begin with a warm-up and finish with a cool-down. CSX Elliptical Owner’s Guide...

  • Page 37: Set-Up Mode

    Set-Up Mode In This Chapter: Getting Into Set-Up Mode Customizable Options Chapter 1: Getting the Most from the CSX Chapter 2: The Display & Keyboard Chapter 3: Working Out on the CSX Chapter 4: Heart Rate Control Chapter 5: Designing an Exercise Program...

  • Page 38: Setup Mode

    Maximum Time: The maximum workout time that can be set. Default Time: The workout time initially suggested. Default Weight: The body weight initially suggested. Show Watts: If OFF, shows METs instead of watts. Sound: If OFF, there is no sound feedback. CSX Elliptical Owner’s Guide...

  • Page 39: Test Mode

    In This Chapter: How to Get Into Test Mode How to Use Test Mode Chapter 1: Getting the Most from the CSX Chapter 2: The Display & Keyboard Chapter 3: Working Out on the CSX Chapter 4: Heart Rate Control...
  • Page 40 Press • Press to move from one test to the next. Press to begin the test. When in a test, press again to move to the next test. Press and hold to exit test mode. CSX Elliptical Owner’s Guide...
  • Page 41 How to Use Test Mode Chapter Seven: Test Mode Software Version List of Available Total Usage Time Tests Total Usage Distance Display Test Key Test Heart Rate Test RPM Test CSX Elliptical Owner’s Guide...

  • Page 42: Appendix A

    Appendix A Target Heart Rate Chart A Guide to Help You Pick an Initial Target Heart Rate Contact Heart Rate Monitoring...

  • Page 43: Target Heart Rate

    Appendix A Check Remember to check with your physician before beginning any With exercise program. He/She can help determine an appropriate Your target heart rate. Note: Medications often affect heart rate. Physician CSX Elliptical Owner’s Guide...
  • Page 44 (12-pad medical ECG systems still work well on such an individual.) Less than 1% of the population are in this category. CSX Elliptical Owner’s Guide...

  • Page 45: Appendix B

    Appendix B Maximal Oxygen Uptake (VO Max) and the Limits of Cardiovascular Performance...

  • Page 46: Maximal Oxygen Uptake Or Vo2

    20%, and most of that happens in the first 12 weeks. Additional significant improvement after this time is a result of improved metabolic pathway efficiency and improved biomechanics. The root causes of fatigue and cardiovascular performance limitation are not as well-known as commonly believed. CSX Elliptical Owner’s Guide...

  • Page 47: Appendix C

    Appendix C Specifications...
  • Page 48 Step-Up Height: foot skate at lowest position: 9” (23 cm) foot skate at highest position: 16” (40.6 cm) Drive System: core drive (single crank) Resistance Source: hybrid self-generating brake Power Souce: Self-generating Specifications and operation subject to change without notice. CSX Elliptical Owner’s Guide...

  • Page 49: Bibliography

    Bibliography References and Selected Readings...
  • Page 50 Science in Sports and Exercise, 2007. Updates 1995 version, and also updates the 1998 ACSM Po- sition Stand on The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness, and Flexibility in Adults. CSX Elliptical Owner’s Guide...
  • Page 51 Improving the accepted maximum heart rate equation, page 152; rejecting METs and inventing T-MET, page 164. Swain, David P. and Leutholtz, Brian C., Metabolic Calculations -Simplified. Baltimore: Williams and Wilkins, 1997. Accuracy of YMCA fitness test, page 63. CSX Elliptical Owner’s Guide...
  • Page 52 1999. Maximal capacity for exercise and the causes of fatigue, pages 140 – 151. Whitt, Frank R. and Wilson, David G., Bicycling Science. Cambridge: The MIT Press, 1982. Power vs. speed on a bicycle, page 157. CSX Elliptical Owner’s Guide...
  • Page 53 F o u n d e d 1 9 8 1 865 Hoff Road St. Louis, MO 63366 800.426.6570 truefitness.com 070908...

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