True Fitness P100 Owner'S Manual Download Page 20 | Manualshive

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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

23

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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Summary of Contents for P100

Page 1: ...800 426 6570 www truefitness com PS50 PS100 Recumbent Upright Bike Owner s Guide ...

Page 2: ...as expanded Today True also produces award winning exercise bikes ellipticals and TrueStretch our patented flexibility unit True Fitness is dedicated to always staying a step ahead of the competition and supplying its valued customers with the finest workout equipment in the industry True s equipment is designed to accommodate the needs of everyone from the professional athlete to the weekend warr...

Page 3: ... instruction prior to use Inspect the bike for incorrect worn or loose components and do not use until corrected replaced or tightened prior to use Do not wear loose or dangling clothing while using the bike Care should be used when mounting or dismounting the bike Read understand and test the emergency stop procedures before use Disconnect all power before servicing the bike Do not exceed maximum...

Page 4: ... explore it at your own pace Begin pedaling The display will wake up and prompt for your weight workout selection and workout time Enter your workout parameters and press or immediately press for a quick start into a manual workout The PS100 bike will retain your workout data for about 15 seconds after you stop pedaling The PS50 will pause indefinitely Press the Change Display key to change the wo...

Page 5: ...ke page7 2 The Display page 15 3 Manual and Pre Set Programs page 19 4 Heart Rate Control page 23 5 Designing an Exercise Program page 29 6 Care and Maintenance page 39 Appendix A Maximum Heart Rate and Target Heart Rate page 41 Appendix B Specifications page 45 ...

Page 6: ...ate 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 7 ...

Page 7: ...edals your knee is slightly bent While standing next to the bike pull out the seat adjust knob and lower the seat to the lowest position Next get onto the bike with one leg fully extended in a pedal supporting most of your weight Grasp the horn of the seat and pull it up under you to a snug fit letting the ratcheting mechanism lock the knob and pin in place PS50 PS100 Owner s Guide 8 Upright Bike ...

Page 8: ... 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 You might want to try breat...

Page 9: ... fine without using the heart rate monitoring feature this kind of monitoring gives you valuable feedback on your effort level Chest strap monitoring also allows you to use Heart Rate Control which is the most advanced exercise control system available Using the Chest Strap O R Y B Monitoring Your Heart Rate ES 9 0 Owner s Guide 10 PS50 PS100 Owner s Guide Monitoring Your Heart Rate O R Y B 10 Upr...

Page 10: ...your workout if desired PS50 PS100 Owner s Guide 11 Using the Chest Strap Monitor O R Y B Examples of Heart Rates Found in Daily Life An average 30 year old might have a resting heart rate when sitting totally still for several minutes of 65 During hard exercise that can be sustained for 10 to 15 minutes it might be around 140 continuously A maximum heart rate that requires maximal exercise for se...

Page 11: ... flash in time with your heart beat During this time the system is analyzing and locking in your heart rate Within about 15 seconds your digital heart rate in beats per minute bpm should be displayed A Note on CHR Accuracy CHR monitoring may be a bit less accurate than a chest strap since the heart rate signals are much stronger at the chest About 5 of the population cannot be picked up by any CHR...

Page 12: ...nd regularly and avoid talking Talking will cause unrepresentative heart rate spikes of 5 to 10 bpm 3 Grip the pads lightly not tightly 4 Make sure your hands are clean free of both dirt and hand lotions When using a Heart Rate Control HRC workout it is best to use chest strap monitoring These workouts work best with the extra accuracy gained from a chest contact heart rate monitoring system ...

Page 13: ...ter Your Display The Upper Panel The Lower Panel 15 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 14: ...ion 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 PS100 Owner s Guide 16 ...

Page 15: ...your body is using since the average person is only about 20 efficient at generat ing mechanical power RPM Your pedal cadence METs Your METs rate Heart Rate In beats per minute bpm Calories An esti mate of your calories burned This doesn t include your basal metabolic rate which is about 72 calories per hour for a 150 pound person Pressing the Display Shift key switches the readout from the top va...

Page 16: ...peat if held down Enter Accepts the current data entry Pre set Programs Selects desired program profile Random Generates a different program profile each time Clear Zeros out current data entry Numeric Used for data entry in workout setup During a workout used to change workload by entering a numeric value and pressing ...

Page 17: ...w These Modes Work Program Profiles How Your Bike Controls Your Workout 19 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: ... workload gradually rising until you reach the middle of your workout time then gradually decreasing to the end Weight Loss with a warmup stage increasing to a steady state workload for the majority of the workout then a cool down at the end Hill Interval with four work intervals separated by four rest intervals The Random program creates a different program profile each time you press the key Six...

Page 19: ...PS50 PS100 Owner s Guide 21 Program Profiles T M P S P Program Profiles C V Workout Weight Loss Hill Interval ...

Page 20: ...nformation Target Heart Rate Chart Heart Rate Control Programs Important Points About HRC 23 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: ...nt even your diet and emotional state Thus using heart rate to control workload takes the guesswork out of your workout settings Consult your physician before using heart rate controlled work outs for advice on selecting a target heart rate range Also it is im portant to use the bike for several workouts in the manual mode while monitoring your heart rate Compare your heart rate with how you feel ...

Page 22: ...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 Remember to check with your physician before beginning any exercise program She can help determine an appropriate target heart rate Medications often affect heart rate ...

Page 23: ...HRC train ing While in manual or any program you can enter Constant HRC by simply pressing the Heart Rate Control key Your current heart rate will be set as the target For best results you should be at least five minutes into your workout and warmed up This will allow Cruise Control to more accurately control your heart rate Remember you must be wearing a chest strap and your heart rate should be ...

Page 24: ...rdless telephones to loudspeakers is possible The good news is that this interference is usually quite brief If you continue to have intermittent heart rate display problems consult your local service technician as the transmitter strap batteries may be low Make sure you breathe smoothly and regularly Talking during your workout usually causes heart rate spikes of five beats per minute or more so ...

Page 25: ...Concept Beginning Your F I T Program Establishing and Maintaining Fitness Weight Management A Sports Training Program 29 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 26: ...gthen your heart muscle and con dition your cardiovascular system Only your doctor can prescribe the target training heart range appropriate for your particular needs and physical condition Start with exercise that stimulates you to breathe more deeply Alternate days of moderate and easy exercise to help your body adapt to new levels of exertion without unnecessary strain If you are just beginning...

Page 27: ...l activity has an equivalent of six METs its energy demands are six times that of your resting state The MET is a useful measurement because it accounts for differences in body weight Time How Long You Exercise Sustained exercise conditions your heart lungs and muscles The longer you are able to sustain exercise within your target heart range the greater the aerobic benefits To begin maintain two ...

Page 28: ...er an extended period of time The bike will also help you develop added muscle endurance and balanced strength throughout your body Calculate your maximum heart rate as a first step in developing your fitness program One formula to calculate average maximum heart rate for one minute is 220 Age To find your pulse locate a vein on your neck or inside your wrist then count beats for ten seconds then ...

Page 29: ...appropriate for you Warning Consult your doctor to establish the exercise intensity target heart rate zone appropriate for your age and condition before beginning any exercise program Warm Up Slow and Deliberate Exercise You are not warmed up until you begin to perspire lightly and breathe deeper Warming up prepares your heart and other muscles for more intense exercise and helps you avoid prematu...

Page 30: ...e Slowly reduce your workload until your heart rate is below 60 percent of your maximum heart rate The cool down should last at least five minutes followed by some light stretching to enhance your flexibility Beginning a Fitness Program If you cannot sustain 12 continuous minutes in your target heart rate zone exercise several times a day to get into the habit of exercising Try to reach and mainta...

Page 31: ... 60 75 percent of your maximum heart rate with moderate rhythmic exercise Begin with 12 continuous minutes Increase your time by one to two minutes per week until you can sustain 20 continuous minutes If you can sustain 20 continuous minutes in your target heart rate zone begin to increase the length and intensity of your workout Exercise four to six days a week or on alternate days Try to reach a...

Page 32: ...ow hard you exercise Exercise four to five times a week 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 bef...

Page 33: ...ery hard exercise with easy to moderate exercise Exercise for 30 minutes or longer Warning these strategies are intended for average healthy adults 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 fi...

Page 34: ...e In This Chapter How to Care for Your Bike 39 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: ...n your PS50 PS100 Bike once a week with a water dampened soft cloth On the contact heart rate pads use a glass cleaning solution Be careful not to get excessive moisture between the edge of the overlay panel and the console as this might create an electrical hazard or cause the electronics to fail Expert service and maintenance at a reasonable cost are available through your factory trained author...

Page 36: ...Appendix A Maximum Heart Rate and Target Heart RAte Appendix A 41 ...

Page 37: ...PS50 PS100 Owner s Guide Appendix A 42 Target Heart Rate Chart ...

Page 38: ...ck with your physician before beginning any exercise program She can help determine an appropriate target heart rate Medications often affect heart rate Check with Your Physician PS50 PS100 Owner s Guide 43 Appendix A ...

Page 39: ...Appendix B Specifications Appendix B 45 ...

Page 40: ...46 Workload Range 30 450 watts PS100 30 350 watts Weight Recumbent 180 pounds Maximum User Weight 350 pounds Workload Control System self generating hybrid brake Specifications and operation subject to change without notice Specifications ...

Page 41: ...7 TRUE FITNESS TECHNOLOGY INC TRUE is a registered trademark of TRUE FITNESS Specifications subject to change F o u n d e d 1 9 8 1 865 Hoff Road O Fallon MO 63366 800 426 6570 truefitness com Rev1 SR06 07 ...

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