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Chapter 1: Introduction
Chapter 2: Riding Your Bike
Chapter 3: The Display
Chapter 4: Workout Setup
Chapter 5: Manual Control
Chapter 6: Pre-Set Programs
Chapter 7: Heart Rate Control
Chapter 8: Calorie Goal Workout

Chapter 9: Designing Your Own Workout

Chapter 10: Fitness Test

Chapter 11: Medical and Ergometer Mode
Chapter 12: Other Functions
Chapter 13: Creating an Exercise Plan
Chapter 14: Setup Mode
Chapter 15: Care and Maintenance

Fitness Test

In This Chapter:

Introduction and How to Test Yourself

Proper Preparation and Behavior

How the Test Works

How to Use Your Results

Test Specific Issues

Chapter Ten

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Содержание Commercial Series Exercise Bikes CS8.0R

Страница 1: ...CS 8 0 Bike Owner s Guide 800 426 6570 www truefitness com ...

Страница 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...

Страница 3: ...ain 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 mounting or dismounting the bike Read understand and test the emergency stop procedures before use Disconnect all power before servicing the bike Do not exce...

Страница 4: ...ur personal data weight age and sex for best results BEGIN YOUR WORKOUT by pressing at any time ADJUST YOUR EXERCISE WORKLOAD by using the or keys or the numeric keys VIEW DIFFERENT DISPLAY DATA by pressing the Change Display key to alternate between two different sets of data CHANGE WORKOUTS on the fly by pressing other program keys or by pressing the Workout Setup key for a completely different ...

Страница 5: ...rt Start page 27 5 Manual Control Personal Power Fine Control Bike Mode page 31 6 Pre Set Programs Program Choices and Profiles Custom Intervals page 33 7 Heart Rate Control Three different types of heart rate feedback workouts page 39 8 Calorie Goal Workout An easy way to achieve your workout goal page 49 9 Designing Your Own Workout Create a personalized workout page 53 10 Fitness Test How to us...

Страница 6: ...izable options page 81 15 Care and Maintenance page 87 Appendix A Maximum Heart Rate and Target Heart Rate page 89 Appendix B Maximal Oxygen Upake and METS page 93 Appendix C CS 8 0 Bike controls and exercise intensity page 97 Appendix D American College of Sports Medicine Position and Stand on Exercise and Fitness page 101 Appendix E Specifications page 105 Bibliography References and selected re...

Страница 7: ...y Chapter 4 Workout Setup Chapter 5 Manual Control Chapter 6 Pre Set Programs Chapter 7 Heart Rate Control Chapter 8 Calorie Goal Workout Chapter 9 Designing Your Own Workout Chapter 10 Fitness Test Chapter 11 Medical and Ergometer Mode Chapter 12 Other Functions Chapter 13 Creating an Exercise Plan Chapter 14 Setup Mode Chapter 15 Care and Maintenance 9 ...

Страница 8: ...st your current workout settings or set up a whole new workout Calorie Goal Tell the bike how many calories you want to burn and how long you want to work out and the bike figures out what workloads you need to maintain including warmup and cool down Constant Heart Rate Control The bike takes you to your target heart rate within five to eight minutes then keeps you there Interval Heart Rate Contro...

Страница 9: ...licate real world maximum intensity workouts Improved Maximum Heart Rate Estimates Instead of the 220 age formula the CS 8 0 console uses a newer more accurate formula created by exercise physiologists in 1994 Medical and Ergometer Modes Feature restricted modes suitable for rehabilitation and informal testing environments with user selectable pedal rpm limiting Happy Workout If riders want to thi...

Страница 10: ...e control Fully Configurable Setup Mode Choose default operational mode metric or U S units of measure maximum workout time default workout time pause time wireless or contact heart rate priority sound on or off and default manual workload control Multiple Odometers Miles hours total starts and program selection counters Test Mode Monitor raw rpm target vs actual workload LCD performance and keypa...

Страница 11: ...ding Your Bike Chapter 3 The Display Chapter 4 Workout Setup Chapter 5 Manual Control Chapter 6 Pre Set Programs Chapter 7 Heart Rate Control Chapter 8 Calorie Goal Workout Chapter 9 Designing Your Own Workout Chapter 10 Fitness Test Chapter 11 Medical and Ergometer Mode Chapter 12 Other Functions Chapter 13 Creating an Exercise Plan Chapter 14 Setup Mode Chapter 15 Care and Maintenance 13 ...

Страница 12: ...ur leg is fully extended with your feet on the pedals 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 CS 8 0 Owner s Guid...

Страница 13: ...rious 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 It will however accurately display the workload it does provide For additional safety cadence is workload limited Breathe in a regular and relaxed manner Many exercisers do not breathe ...

Страница 14: ... 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 Heart Rate Control which is the most advanced exercise control system available Upright Upper HRC Pads Upright Lower HRC Pads Recumbent HRC Pads CS 8 0 Owner s Guide Monitoring Your Heart Rate CHAPT...

Страница 15: ...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 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 con...

Страница 16: ...econds 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 The CS 8 0 Bike uses the most advanced CHR system avail able It converts your heart rate waveform to a digital signal then analyzes the digitized waveform to pick out the electrocar...

Страница 17: ...itness Test 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 A wall transformer external power option is available which gives the CS 8 0 Bike some additional capabilities The bike s display is always lit in Attract Mode see Chapter 13 This can make the bike more friendly and interesting to prospectiv...

Страница 18: ... 3 The Display Chapter 4 Workout Setup Chapter 5 Manual Control Chapter 6 Pre Set Programs Chapter 7 Heart Rate Control Chapter 8 Calorie Goal Workout Chapter 9 Designing Your Own Workout Chapter 10 Fitness Test Chapter 11 Medical and Ergometer Mode Chapter 12 Other Functions Chapter 13 Creating an Exercise Plan Chapter 14 Setup Mode Chapter 15 Care and Maintenance 21 ...

Страница 19: ...CS 8 0 Owner s Guide Keypad Layout CHAPTER THREE THE DISPLAY 22 Display and Setup Keys Clear Key Start Key Workload Adjust Keys Enter Key Backspace Key Numeric Keys Workout Choice Keys ...

Страница 20: ...or two seconds to have the sets automatically alternate back and forth every five seconds Workload Adjusts workload higher and lower Keys repeat if held down through Numeric Keys Used for data entry in Workout Setup During a workout used to change workload by entering a numeric value and pressing Backspace Deletes your last data keystroke just like your computer keyboard s backspace key Clear Zero...

Страница 21: ... Chapter 7 Calorie Goal Selects the Calorie Goal workout See Chapter 8 Intervals Cycles through Easy Sport and Custom See Chapter 6 Hill Programs Cycles through Rolling and One Big Hill See Chapter 6 Advanced Options Cycles through Custom Programs and Fitness Test Medical Ergometer and Happy modes are accessed through Setup Mode only See Chapters 9 and 10 ...

Страница 22: ...ur workout If you press this becomes elapsed time how long you have been working out so far METs Your METs rate RPM Your pedal cadence Progress Display Shows your progress and work load profile through your workout Progress Display Shows your progress and workload profile through your workout Heart Rate In beats per minutes bpm Pressing the Change Display key switches the readout from one set of v...

Страница 23: ...Miles Shows an estimate of how far you would have traveled on an outdoor road bike Calories Displays an estimate of your calories burned This doesn t include your basal metabolic rate which is about 72 calories per hour for a 150 pound person RPM Shows your pedal cadence Watts The amount of mechanical power the bike is receiving from your exercise This is not the same as the amount of power your b...

Страница 24: ...t Rate Control Chapter 8 Calorie Goal Workout Chapter 9 Designing Your Own Workout Chapter 10 Fitness Test Chapter 11 Medical and Ergometer Mode Chapter 12 Other Functions Chapter 13 Creating an Exercise Plan Chapter 14 Setup Mode Chapter 15 Care and Maintenance Workout Setup In This Chapter Setting Up Your Workout During Your Workout Smart Start Chapter Four 27 ...

Страница 25: ...hat are useful to most riders and changes its suggestions to adapt to your own settings Helpful tips are displayed if you get stuck Use either the or numeric keys to change settings Press to accept the current parameter and move to the next one Press when you re done and ready to begin your workout The key deletes your last data keystroke The key completely clears out the current entry If you hold...

Страница 26: ...n as you like to change settings or even set up an entirely different workout While in Workout Setup pedal resistance is reduced If you change programs during your workout Workout Setup assumes you want to enter the new program at the same place you left the old one The exceptions to this are Heart Rate Control Custom Programs and Fitness Test programs ...

Страница 27: ...r 7 Heart Rate Control Chapter 8 Calorie Goal Workout Chapter 9 Designing Your Own Workout Chapter 10 Fitness Test Chapter 11 Medical and Ergometer Mode Chapter 12 Other Functions Chapter 13 Creating an Exercise Plan Chapter 14 Setup Mode Chapter 15 Care and Maintenance Manual Control In This Chapter Personal Power Fine Control Bike Mode Chapter Five 31 ...

Страница 28: ...able decreases for larger riders This mode uses constant power workload control see Appendix C The second mode is Bike Mode which simulates a 21 speed road bike compensating for body weight with Personal Power simulating air resistance and computing speed correctly for the selected gear and cadence The 21 gears are like that of a bike that has gearing from 50 to 105 inches Bike Mode uses constant ...

Страница 29: ...r 9 Designing Your Own Workout Chapter 10 Fitness Test Chapter 11 Medical and Ergometer Mode Chapter 12 Other Functions Chapter 13 Creating an Exercise Plan Chapter 14 Setup Mode Chapter 15 Care and Maintenance Pre Set Programs In This Chapter Program Choices Hill Program Profiles Interval Program Profiles How Program and Segment Levels Affect Mets How Your Weight Affects Workload Custom Intervals...

Страница 30: ...programs are Easy intervals with a moderate change between work and rest intervals Sport intervals with a large change between work and rest intervals Each workout segment can have a value between 1 and 8 The overall workout can be adjusted to 16 possible levels The workload level of a work out segment is calculated by the formula METs scaler1 segment scaler2 level 2 METs are then converted to T M...

Страница 31: ...CS 8 0 Owner s Guide 35 Hill Program Profiles CHAPTER SIX PRE SET PROGRAMS Hill Program Profiles Rolling Hills One Big Hill ...

Страница 32: ...Interval Program Profiles CS 8 0 Owner s Guide Interval Program Profiles CHAPTER SIX PRE SET PROGRAMS 36 Easy Intervals Sport Intervals ...

Страница 33: ...fect METs CHAPTERSIX PRE SET PROGRAMS Program Level METs Segment Level Sixteen different levels are available to change the difficulty of a program The workload intensities expand and contract depending on the level How Program and Segment Levels Affect METs ...

Страница 34: ... figurative representation Actual workouts differ in composition Since interval training is a common type of workout the CS 8 0 console has an extra easy way to create a custom interval program After selecting Custom Intervals pick the work segment and rest segment durations then pick the work and rest segment exercise levels When you use the program the segments repeat over and over until you rea...

Страница 35: ...signing Your Own Workout Chapter 10 Fitness Test Chapter 11 Medical and Ergometer Mode Chapter 12 Other Functions Chapter 13 Creating an Exercise Plan Chapter 14 Setup Mode Chapter 15 Care and Maintenance Heart Rate Control In This Chapter Introduction to HRC Types of HRC Constant and Interval HRC Intro to HRC Ultra HRC Ultra Workout Interval HRC Ultra Workout Cruise Control Important Points About...

Страница 36: ...ional state Using heart rate to control workload takes the guesswork out of your workout settings Consult your physician before using heart rate controlled 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 your heart rate with how you feel to ensure your safety and comfort...

Страница 37: ...erval pick both a work target and a rest target heart rate The bike will take you back and forth between these two targets HRC Ultra simulates a real high intensity workout by automatically raising your target heart rate as you proceed through the last half of your workout HRC Ultra Interval simulates a real interval workout with progressively higher targets for each work and rest interval Cruise ...

Страница 38: ... bpm at a time or enter a new target with the numeric keys and press This allows you to do a classic interval workout with the bike controlling all workloads including the rest segments After reaching your work target just like in Constant HRC the workload is immediately reduced by 65 then controlled so you reach your rest target within about three minutes As soon as you reach your rest target the...

Страница 39: ...y reducing workload However exercisers who are really serious and in very good condition always let their heart rates rise during the last third of their workouts usually to very high levels The HRC Ultra workouts are designed to simulate this kind of high intensity workout Do not attempt these work outs unless you are certain you are in good medical and physical condition Failure to observe this ...

Страница 40: ... rate HRmax within three to four minutes In the middle three fifths of your workout HRC Ultra increases your heart rate to 88 HRmax within three to four minutes and then maintains that heart rate During the final fifth of your workout HRC Ultra tries to raise your heart rate to 97 HRmax by the time you reach one minute to go in your workout time Note if you prefer lower less Ultra heart rate targe...

Страница 41: ...he work target heart rates gradually increase through your workout The first work segment target is 88 HRmax and the last work segment target is 97 HRmax The rest segment target is 65 Note that workload usually has to be greatly decreased to allow you to reach this low a heart rate within a desirable time of Max Heart Rate Time 100 50 65 88 0 20 40 60 80 100 ...

Страница 42: ... 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 displayed in the Heart Rate window To change your target heart rate press the keys to change one bpm at a time or ent...

Страница 43: ...al to the bike so interference from other radio and sound waves including everything from cordless telephones to loudspeakers is possible The good news is that 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 du...

Страница 44: ... 7 Heart Rate Control Chapter 8 Calorie Goal Workout Chapter 9 Designing Your Own Workout Chapter 10 Fitness Test Chapter 11 Medical and Ergometer Mode Chapter 12 Other Functions Chapter 13 Creating an Exercise Plan Chapter 14 Setup Mode Chapter 15 Care and Maintenance Calorie Goal Workout In This Chapter Setting Up a Calorie Goal Workout Chapter Eight 49 ...

Страница 45: ...eight control You might have a specific number of calories you wish to burn in each exercise session Also you sometimes have different amounts of time available to exercise Calorie goal is the easiest way to achieve your exercise goal no matter what your schedule To change your calorie goal press the keys to change one calorie at a time or enter a new calorie goal with the numeric keys and press S...

Страница 46: ...CS 8 0 Owner s Guide 51 Visual Explanation CHAPTER EIGHT CALORIE GOAL WORKOUT Calorie Goal Workout Graph Watts Time ...

Страница 47: ...l Chapter 8 Calorie Goal Workout Chapter 9 Designing Your Own Workout Chapter 10 Fitness Test Chapter 11 Medical and Ergometer Mode Chapter 12 Other Functions Chapter 13 Creating an Exercise Plan Chapter 14 Setup Mode Chapter 15 Care and Maintenance Designing Your Own Workout In This Chapter Creating Your Own Workout Custom Programs in Depth Custom Intervals Chapter Nine 53 ...

Страница 48: ...out program using the keypad you can set as few or as many of the parameters as you wish The default called Scale is for you to pick the total workout time then enter up to 60 equal length segments Each segment can have up to 77 different intensities depending on body weight If you want to directly control the length of each segment use Fixed If you select Repeat you set a workout time and the seg...

Страница 49: ...m press AND HOLD the key to accept the last parameter and save the program This step does not apply to the Record Custom Program See Below To completely delete a custom program while in Edit mode press then press AND HOLD again Custom Programs Step By Step Type Workout Time Number of Segments Segment Time What to do and what happens Scale Set by user Auto Auto Scale Set workout time then enter up ...

Страница 50: ...red enough segments to add up to the minimum program time of five minutes Record enter your desired workout time and starting workload Press when you are ready to record you do not need to press and hold the key A custom Record program is only saved if the entire workout time is completed Repeat for each segment and a maximum of 10 segments enter the segment length between 5 and 99 seconds and seg...

Страница 51: ...a easy way to enter a custom interval program After selecting Custom Intervals with the intervals button pick the work segment and rest segment durations then pick the work and rest segment exercise levels When you use the program the segments repeat over and over until you reach the end of your workout time Or you can have the program last for a certain number of work intervals ...

Страница 52: ...Workout Chapter 9 Designing Your Own Workout Chapter 10 Fitness Test Chapter 11 Medical and Ergometer Mode Chapter 12 Other Functions Chapter 13 Creating an Exercise Plan Chapter 14 Setup Mode Chapter 15 Care and Maintenance Fitness Test In This Chapter Introduction and How to Test Yourself Proper Preparation and Behavior How the Test Works How to Use Your Results Test Specific Issues Chapter Ten ...

Страница 53: ...less transmitter strap instead of the contact heart rate pads see Chapter 2 It works best with the external power option The result of the test is an estimate of your maximal oxygen uptake or VO2 max see Appendix B Press Advanced Options until Fitness Test appears then press Fill out all the personal parameters You must enter your age correctly Press Make sure the bike is displaying your heart rat...

Страница 54: ... temperature and humidity You should not Eat within three hours prior to testing but you should not be hungry either Consume caffeine within three hours prior Smoke within three hours prior Exercise vigorously within 24 hours prior Make any unnecessary movements of arms head or torso Talk at all CS 8 0 Owner s Guide 61 Proper Preparation Behavior CHAPTER TEN FITNESS TEST ...

Страница 55: ...ge If the two heart rate samples in a given stage are separated by more than six bpm that stage is extended for an additional minute The heart rate measured during the last minute of each stage is compared mathematically with workload and then extrapolated to your age predicted maximal heart rate see Appendix A The workload corresponding to this heart rate is converted to milliliters of oxygen per...

Страница 56: ...se program Test yourself about every two weeks under closely similar conditions You can also use the results of a fitness test to find how you compare with an average population Find your score in the chart below in the proper column for your age group Data is from ACSM Guidelines from 1994 research from the Institute for Aerobics Research in Dallas Texas Percentile Values for VO2 Max ...

Страница 57: ...ge 63 The results on the CS 8 0 Bike should be somewhat better since it uses an improved maximum heart rate formula see Appendix A The repeatability accuracy from test to test with the same test subject should be much better probably within 7 Personal Power is used to calculate work levels that are more appropriate than in the standard YMCA protocol CS 8 0 Owner s Guide Test Specific Issues CHAPTE...

Страница 58: ...e Control Chapter 8 Calorie Goal Workout Chapter 9 Designing Your Own Workout Chapter 10 Fitness Test Chapter 11 Medical and Ergometer Mode Chapter 12 Other Functions Chapter 13 Creating an Exercise Plan Chapter 14 Setup Mode Chapter 15 Care and Maintenance Medical and Ergometer Mode In This Chapter What These Modes Do How These Modes are Different Chapter Eleven 65 ...

Страница 59: ...s These modes Restrict operation to just manual and custom programs Replace the normal workload control modes to modes more common in the rehabilitation and testing environments Provide a unique rpm limiting feature for cases where excessively rapid motion is of concern Work in constant power mode and since precise workload control is of prime importance all the time torque is not rolled off at lo...

Страница 60: ...ad of kiloponds for workload control Although that s just like normal operation mode Medical mode adds the previously mentioned useful functions like no torque roll off and rpm limiting and doesn t allow riders to play around with other exercise modes Most exercise prescriptions are in either METs or watts so this mode is useful for that These modes restrict operation to manual and custom programs...

Страница 61: ...ams Chapter 7 Heart Rate Control Chapter 8 Calorie Goal Workout Chapter 9 Designing Your Own Workout Chapter 10 Fitness Test Chapter 11 Medical and Ergometer Mode Chapter 12 Other Functions Chapter 13 Creating an Exercise Plan Chapter 14 Setup Mode Chapter 15 Care and Maintenance Other Functions In This Chapter Other Fun Stuff Chapter Twelve 69 ...

Страница 62: ...he Advanced Options key after enabling it in Setup Mode Electronic Input and Output The CS 8 0 console provides two communication ports labeled Comm and Aux They use the CSAFE standard typically to provide power to and communicate with a channel and volume control device for a sports club entertainment system such as BroadcastVision or Cardio Theater The Audio Remote keys generate these control si...

Страница 63: ...ing Your Own Workout Chapter 10 Fitness Test Chapter 11 Medical and Ergometer Mode Chapter 12 Other Functions Chapter 13 Creating an Exercise Plan Chapter 14 Setup Mode Chapter 15 Care and Maintenance Creating an Exercise Plan In This Chapter The F I T Concept Defined Utilizing the F I T Concept Beginning Your F I T Program Establishing and Maintaining Fitness Weight Management A Sports Training P...

Страница 64: ...xercise must be sufficiently rigorous to strengthen your heart muscle and condition 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...

Страница 65: ...cal activity has an equivalent of 6 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 See Appendix C 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 the aerobic...

Страница 66: ...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 The formula to calculate average maximum heart rate for one minute is 205 8 0 685 age See Appendix A for the source of this formula To find your pulse locate a vein on your neck or inside your wrist...

Страница 67: ...tate 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 breathe more deeply Warming up prepares your...

Страница 68: ...ers 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 exercising Try t...

Страница 69: ...ch and maintain 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...

Страница 70: ... exercise is more important than how 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...

Страница 71: ...ger 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 finish with a cool down CS 8 0 Owner s Guide 79 A Sports Training Program CHAPTER...

Страница 72: ...t Rate Control Chapter 8 Calorie Goal Workout Chapter 9 Designing Your Own Workout Chapter 10 Fitness Test Chapter 11 Medical and Ergometer Mode Chapter 12 Other Functions Chapter 13 Creating an Exercise Plan Chapter 14 Setup Mode Chapter 15 Care and Maintenance Setup Mode In This Chapter Getting Into Setup Mode Customizable Options Odometers Chapter Fourteen 81 ...

Страница 73: ...enter 1 0 1 0 1 If you make a mistake start entering the code from the beginning Press The first Setup Mode screen will be displayed Pressing will switch to the second screen Press to accept each parameter and move to the next one When you re done making changes let the bike power all the way down the orbiting LEDs on the front overlay will go out The changes will take effect the next time the bik...

Страница 74: ...y minutes is the default Pause Time Fifteen seconds default 30 60 and 120 seconds and unlimited Pauses longer than 15 seconds are available only with external power Pulse Priority If the CS 8 0 Bike sees both transmitter belt and contact heart rate signals this setting determines which one it will pay attention to The default is wireless priority Ops Mode Normal default where you can access most o...

Страница 75: ...Options key CSAFE Enable Turns on CSAFE network communications CSAFE Auto Bike will auto announce itself to the network when it powers up Def Weight Suggested body weight Display Options The number of different data readout sets Setting a value of 3 will allow two normal screens and the ECG waveform display Setting a value of 5 will allow two additional screens with more advanced readouts like wat...

Страница 76: ...aking system Higher mileage results from higher braking power more pedal revolutions or both Hours Total hours the bike has been in use If the bike is idle or in attract mode hours do not accumulate in general the pedals have to be moving for hours to accumulate Total Starts The total number of times the bike awakens from either sleep mode or attract mode Program Selection Counters For each differ...

Страница 77: ...ter 7 Heart Rate Control Chapter 8 Calorie Goal Workout Chapter 9 Designing Your Own Workout Chapter 10 Fitness Test Chapter 11 Medical and Ergometer Mode Chapter 12 Other Functions Chapter 13 Creating an Exercise Plan Chapter 14 Setup Mode Chapter 15 Care and Maintenance Care and Maintenance In This Chapter How to Care for Your Bike Chapter Fifteen 87 ...

Страница 78: ...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 authorized True Fitness dealer The dealer maintains a stock of repair and replacement parts and has the techn...

Страница 79: ...Appendix A Maximum Heart Rate and Target Heart RAte Appendix A 89 ...

Страница 80: ...CS 8 0 Owner s Guide Appendix A 90 Target Heart Rate Chart ...

Страница 81: ... area Robergs found several other simple equations that were significantly more accurate The best equation he found was derived in 1994 by Oten Inbar 205 8 0 685 age The CS 8 0 console uses the Inbar equation Even though this is the best available equation it still has a possible range of error of 6 beats per minute Other similar equations that are also more accurate than 220 age are 206 3 0 711 a...

Страница 82: ...Appendix B Maximal Oxygen Uptake and METs Appendix B 93 ...

Страница 83: ...VO2 max which is why VO2 max is the accepted standard The only accurate way to measure VO2 max is to use a laboratory grade respiratory diagnostic system during a maximal exercise test All other methods produce an estimate with varying degrees of accuracy Serious training results in an average improvement in VO2 max of 20 and all this takes place in 8 to 12 weeks Additional performance improvement...

Страница 84: ...ic rate BMR METs VO2 rate of current state 3 5 where 3 5 represents BMR VO2 oxygen uptake and 3 5 are in units of ml kg minute of oxygen consumed by the body This oxygen consumption rate corresponds to about 72 calories per hour for a 150 pound person MET Explanation CS 8 0 Owner s Guide 95 Appendix B ...

Страница 85: ...Appendix C Details on How the CS 8 0 Bike Controls Your Exercise Intensity Appendix C 97 ...

Страница 86: ...instead the amount of resistance on the pedals stays the same when your cadence changes your workload intensity will vary directly with your cadence If you pedal twice as fast your exercise intensity doubles This kind of workload control is called constant torque Constant power is used by the CS 8 0 Bike in most cases in order to provide the most accurate workload control This is especially import...

Страница 87: ...nd power generating capability varies with the 2 3 root of body weight not straight body weight This relationship can be seen in everything from weightlifting world records to distance running competitions See McMahon and Bonner On Size and Life 1985 page 55 Since METs do not work the way they re supposed to Personal Power is based on a new unit of measure that correctly accounts for body weight T...

Страница 88: ...Appendix D American College of Sports Medicine Position Stand on Exercise and Fitness Appendix D 101 ...

Страница 89: ...g is a summary of the document The full document can be found on the ACSM s journal s website http ipsapp006 lwwonline com content getfile 2320 20 1050 fulltext htm The variables of frequency intensity and duration of exercise quantify the degree of overload stimulus in an exercise program In general the greater the stimulus the greater the training effect All three types of exercise cardiovascula...

Страница 90: ...ypically means legs and buttocks In some cases shoulders and upper back muscles used in rigorous swimming will be adequate Resistance training should consist of one set of 8 to 10 exercises that stimulate all the major muscle groups two to three days a week Multiple sets will not necessarily provide greater benefits especially considering the significantly increased time requirements and adherence...

Страница 91: ...Appendix B Specifications Appendix B 105 ...

Страница 92: ...load Range 30 600 watts Weight Recumbent 180 pounds Upright 160 pounds Maximum User Weight 350 pounds Workload Control System self generating electromagnetic braking Specifications and operation subject to change without notice Specifications ...

Страница 93: ...Bibliography References and Selected Readings Bibliography 107 ...

Страница 94: ... and Katch Victor L Exercise Physiology 5th edition Baltimore Lippincott Williams Williams 2001 McMahon Thomas A and Bonner John T On Size and Life New York W H Freeman 1985 ISBN 0 716 75000 7 Pollack Michael L Gaesser Glenn A Butcher Janus D et al 1998 The recommended quantity and quality of exercise for developing and maintaining cardiorespiratory and muscular fitness in healthy adults The ACSM ...

Страница 95: ...rgs2 pdf Journal URL http www asep org FLDR JEPhome htm Swain David P and Leutholtz Brian C Metabolic Calculations Simplified Baltimore Williams Wilkins 1997 Tufte Edward R Visual Explanations Chesire Connecticut Graphics Press 1997 Whitmore Jack H and Costill David L Physiology of Sport and Exercise 2nd edition Champaign Illinois Human Kinetics 1999 Whitt Frank R and Wilson David G Bicycling Scie...

Страница 96: ...True offers a full line of leading edge Cardiovascular and Flexibility equipment CS Series Treadmills TrueStretch Flexibility unit TS1 Elliptical CS Series Bikes ...

Страница 97: ...F o u n d e d 1 9 8 1 865 Hoff Road O Fallon MO 63366 800 426 6570 www truefitness com part 0C526700 v1 SR 5 07 ...

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