True Fitness PS/50 Owner'S Manual Download Page 19 | Manualshive

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PS50 Recumbent Bike Owner’s Guide

19

Workout Profiles

Chapter Three: Pre-Set Workouts

Workout

Profiles

Cardio Challenge

Fat Burn

Hills

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Summary of Contents for PS/50

Page 1: ...truefitness com 800 426 6570 1 636 272 7100 Recumbent Bike Owner s Guide ...

Page 2: ...as designed developed patented and fabricated many new cutting edge innovations for their products Such advancements include ground breaking new features state of the art manufacturing components and technological breakthroughs While TRUE has expanded its line of products intensive quality control standards guarantee excellence in every phase of production This results in the finest products avail...

Page 3: ...ysician Obtain proper 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 getting on or off the bike Read understand and test the emergency stop procedures before use Disconnect all power before servicing the bike Do not...

Page 4: ...a Display Begin pedaling The display will light up and prompt you 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 PS50 will pause indefinitely Press the key to change the workout data display ...

Page 5: ...ts 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 Operational and Physical attributes of your bike Specifications Features Software are subject to change ...

Page 6: ...iciently 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: ...g 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 Riders are most efficient if they place the ball of their foot in the center of the pedal Other riders are more comfortable if the arch of their foot is against the pedal Riders are encouraged to be as efficient as possible bu...

Page 8: ... 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 breathing deeper and more frequently to see if it helps your exercise regime Pedal Cadence Breathing Riding Efficiently Comfortably ...

Page 9: ... heart rate to the bike via radio 2 By using the metal contact heart rate pads on the handlebars Although your bike functions 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 HRC Heart Rate Control which is the most advanced exercise control system available Recumbent HRC Pads...

Page 10: ... Sweat from your exercise works best but ordinary tap water may be used prior to your workout if desired More Information About Heart Rate 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 f...

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: ...d upper body 2 Breathe smoothly and regularly and avoid talking Talk ing 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 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 monitori...

Page 13: ...his 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: ...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 ...

Page 15: ...unt of power 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 calo ries per hour for a 150 pound person Pressing the Change Display key switches the readout ...

Page 16: ...d down Keys repeat if held down Enter Accepts the current data entry Pre set Workouts Selects desired workout profile Random Generates a different workout 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: ...s 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: ...ence to prevent the sensation of the pedals locking up Random creates a different program profile each time you press the key Cardio Challenge with the workload gradually rising until you reach the middle of your workout time then gradually decreasing to the end Fat Burn with a warm up stage increasing to a steady state workload for the majority of the workout then a cool down at the end Hills fou...

Page 19: ...PS50 Recumbent Bike Owner s Guide 19 Workout Profiles Chapter Three Pre Set Workouts Workout Profiles Cardio Challenge Fat Burn Hills ...

Page 20: ...RC 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: ...ow tired you are the comfort of the workout environment 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 HRC workouts for advice on selecting a target heart rate range Also it is important to use the bike for several workouts in the Manual mode while monitoring your heart rate Compare y...

Page 22: ...heart rate Cruise Control is the simplest way to enter Constant HRC training While in manual or any program you can enter Con stant HRC by simply pressing the HRC 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 wea...

Page 23: ...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 He She can help determine an appropriate target heart rate Medications often affect heart rate HRC Workouts Chapter Four Heart Rate Control Types of HRC Maximum Heart Rate And Target H...

Page 24: ...ncluding everything from cordless 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 b...

Page 25: ... 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 Chapter 6 Care and Maintenance ...

Page 26: ...scribe the target 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 an exercise program you may be most comfortable pedaling at a speed of 1 2 mph As you use your bik...

Page 27: ...g If a physical activity has an equivalent of 6 METs its energy demands are 6 times that of your resting state The MET is a useful measurement because it accounts for differences in body weight See Appendix B for more details 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 t...

Page 28: ...ate a vein on your neck or inside your wrist then count beats for ten seconds then multiply by six See chart in Appendix A It s also important to know your target training zone or target heart rate The American Heart Association AHA defines target heart rate as 60 75 percent of your maximum heart rate This is high enough to condition but well within safe limits The AHA recommends that you aim for ...

Page 29: ...ctors including medication emotional state temperature and other conditions can affect the exercise heart rate 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 breath...

Page 30: ...and gradually lowers your heart rate 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...

Page 31: ...eek 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 and maintain 70 85 percent of your maximum heart rate with moderate to somewhat hard exercise Exercise for 20 30 minutes Consistent aerobic exercise will ...

Page 32: ...se will help suppress your appetite Take exercise breaks throughout the day to help increase your metabolism and caloric expenditure When you are training to improve strength and performance Exercise four to five days a week Alternate exercise days between intervals of hard to very hard exercise and easy to moderate exercise Exercise for 30 minutes or longer Warning these strategies are intended f...

Page 33: ...ntenance 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: ...Wipe down your PS50 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 auth...

Page 35: ...Appendix A TArget Heart Rate Chart Appendix A ...

Page 36: ...Check with Your Physician Appendix A Target Heart Rate Chart 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 ...

Page 37: ...Appendix B Specifications Appendix B ...

Page 38: ... Control Yes Workouts Cardio Fat Burn Hills Random Manual Pre Set Workout Resistance Levels 16 Manual Workout Resistance Levels 42 One Touch Workout Keys Yes Pause Features Infinite Power Source 110VAC External Frame Robotically Welded Heavy Gauge Steel Tubing Footprint 46 H X 25 W X 64 L 117 cm X 64 cm X 163 cm Bike Weight 155 lbs 70 kg Maximum User Weight 350 lbs 159 kg Seatback Reclining Mesh S...

Page 39: ...2008 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 St Louis MO 63366 800 426 6570 truefitness com 071008 ...

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