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Target Heart Rate Chart

A Guide to Help You Pick an

Initial Target Heart Rate

Appendix A

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Содержание CS8.0

Страница 1: ...800 426 6570 www truefitness com Commercial Series Treadmill Owner s Guide ...

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: ...uctions Danger To reduce the risk of electric shock always unplug the treadmill before cleaning Unplug it from the outlet when not in use and before any service is performed Keep the power cord away from heated surfaces Never operate this treadmill if it has a damaged power cord or plug if it is not working properly if it has been damaged or dropped or if it has been submerged in water In these ca...

Страница 4: ...to any opening Do not allow animals on or near the treadmill Use the treadmill indoors only Never use the treadmill near water or while wet Using this treadmill around a pool hot tub or sauna will void the warranty Do not operate where aerosol spray products are being used or where oxygen is being administered Allow only trained personnel to service this equipment Avoid the possibility of bystande...

Страница 5: ...nd Starting and Stopping the Treadmill Safely page 3 1 Basic Operation page 11 2 Heart Rate Control page 21 3 User Programs Three different types page 29 4 Fitness Tests page 31 5 Fan page 35 Appendix C page 53 6 Designing an Exercise Program page 37 Appendix A page 49 Appendix B page 51 7 Care and Maintenance page 45 Appendix D page 55 ...

Страница 6: ...ne at any time by using the dedicated speed and incline keys on the control pod or keyboard Change data readouts by pressing Pause your workout by pressing Place your feet on the straddle covers Attach the safety lanyard to your waistband Place the safety key on the key holder Set up your workout see Chapter 1 and press Stop the treadmill by reducing speed to 2 mph then press Before Your Workout D...

Страница 7: ...this owner s guide covers all three commercial models you might notice descriptions of features that are different from your treadmill The main differences are in the consoles Adds to CS 8 0 8 Pre set programs Heart rate control Cooling fans Two window LCD display 3 decline CS 6 0 Same as CS 8 0 except Single window LCD display No decline ...

Страница 8: ...Model Differences CS Treadmill Owner s Guide 9 CS 4 0 Simple LED display All controls on main keyboard Manual operation only ...

Страница 9: ...uick Speed Heart Rate Monitoring Pre Set Workouts Actual Speed Display Chapter 1 Basic Operations Chapter 2 The Console Chapter 3 User Programs Chapter 4 Fitness Tests Chapter 5 Fan Accessories Chapter 6 Designing an Exercise Program Chapter 7 Care and Maintenance 11 ...

Страница 10: ...gs adjustments Adjusting Settings Use the numeric keypad or the keys to adjust numeric settings Press to accept each settings adjustment Control Pod Primary Controls During your workout press to stop the treadbelt and pause your workout Press to resume your workout Press and hold to clear your workout Change Data Display During your workout press to change the data displayed Safety Lanyard This ma...

Страница 11: ...s Press lighting the enable LED Now the numeric keys function as speed change keys from 1 mph to 9 mph Quickspeed is functional in any workout except fitness tests and Heart Rate Control Disable QuickSpeed by pressing again During workout set up set a correct body weight including clothes so the treadmill can better estimate your calorie expenditure Quick Speed Body Weight ...

Страница 12: ...Rate Control the most advanced exercise control system available When you wear a Polar or compatible transmitter strap the treadmill will display your heart rate as a digital beats per minute bpm readout The transmitter strap should be worn directly against your skin about one inch below the pectoral muscles breast line see picture Women should be careful to place the transmitter below their bra l...

Страница 13: ...s your hands the Heart Rate label will start flashing 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 should be displayed Important The CHR System should only be used while walking at speeds of 4 mph or lower Above this speed the CHR accuracy is unavoidably unreliable due to lar...

Страница 14: ...irt and hand lotions When using a Heart Rate Control 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 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...

Страница 15: ... for the workout you are using its LED will be lit adjusting the numeric level then pressing Change to a new pre set workout during your workout by pressing any of the present workout keys and pressing at your desired workout In a walking workout all speeds are under 4 mph Increasing levels increases speed from 2 to 4 mph and grade from 4 to 10 speed and grade stay constant in the work section Spe...

Страница 16: ...ls are in one minute segments Grade changes are permanent speed changes affect the current one minute segment only Zero grade gradually increases speed then decreases speed changing once per minute Grade changes are permanent speed changes affect the current one minute segment only Changes in Speed Changes in Speed Walking and Running Speed Ramp Up ...

Страница 17: ...ividual workout sections Incline changes in varying amounts in contrast to the new Hills workout which has hills of the same size all throughout the workout Very similar to Hill Intervals with varying incline changes Similar to Speed Ramp except both speed and grade change Incline Speed CS Treadmill Owner s Guide 19 Classic Pre Set Workouts CHAPTER ONE BASIC OPERATIONS Glute Buster Leg Shaper Card...

Страница 18: ...trix display readout will display the actual speed As the speed is changing the message center will display TARGET 12 0 MPH Once the treadmill reaches the new target speed the Speed readout will show the target speed Sports Training Actual Speed Display CS Treadmill Owner s Guide Classic Pre Set Workouts CHAPTER ONE BASIC OPERATIONS 20 ...

Страница 19: ...yboard Function Display 21 chapter two Chapter 1 Basic Operations Chapter 2 The Console Chapter 3 User Programs Chapter 4 Fitness Tests Chapter 5 Fan Accessories Chapter 6 Designing an Exercise Program Chapter 7 Care and Maintenance ...

Страница 20: ...t and begins the workout Numeric Keys Direct entry of numeric data Enter Accepts workout parameters and toggles the dual function displays Activate Quickspeed Enables the numeric keys to function as speed change keys from 1 mph to 9 mph This is functional in any workout except fitness tests and heart rate control Advanced Options User programs and fitness tests HRC Cruise Control While in any work...

Страница 21: ...CS 8 0 Display CHAPTER TWO THE CONSOLE CS Treadmill Owner s Guide 23 CS 8 0 Treadmill Display ...

Страница 22: ...t and begins the workout Numeric Keys Direct entry of numeric data Enter Accepts workout parameters and toggles the dual function displays Activate Quickspeed Enables the numeric keys to function as speed change keys from 1 mph to 9 mph This is functional in any workout except fitness tests and heart rate control Advanced Options User programs and fitness tests HRC Cruise Control While in any work...

Страница 23: ...CS 6 0 Treadmill Display CS Treadmill Owner s Guide 25 CS 6 0 Display CHAPTER TWO THE CONSOLE ...

Страница 24: ...wn Adjusts incline Start Quick Start Starts the belt and begins the workout Numeric Keys Direct entry of numeric data Enter Accepts workout parameters Reset Resets treadmill completely Identical to pressing and holding STOP CS 4 0 Treadmill Keyboard CS 4 0 Keyboard CHAPTER TWO THE CONSOLE CS Treadmill Owner s Guide 26 Activate Quickspeed Enables the numeric keys to function as speed change keys fr...

Страница 25: ... be set to count down Incline Incline in percent grade of 0 5 increments Pace Time per mile at current speed Calories Estimated total calories burned Speed Miles per hour in 0 10 increments Track Simulates a running track Time Time remaining in your workout This is elapsed time in default Manual mode or Quick Start CS 4 0 Treadmill Display Heart Rate Beats per minute of the heart ...

Страница 26: ...hapter How to Record and Run User Programs 29 Chapter 1 Basic Operations Chapter 2 The Console Chapter 3 User Programs Chapter 4 Fitness Tests Chapter 5 Fan Accessories Chapter 6 Designing an Exercise Program Chapter 7 Care and Maintenance ...

Страница 27: ... distance Time must count up during your workout in order to be recorded Up to 36 changes in speed or incline can be recorded Each speed incline pair of changes must be separated by at least 30 seconds To save a manual workout press as you normally would to end your workout Now press and hold until the display shows Save User 1 You can save your workout in User 1 or press to select User 2 or User ...

Страница 28: ...in Fitness Test Running the Gerkin Test Military Fitness Tests 31 Chapter 1 Basic Operations Chapter 2 The Console Chapter 3 User Programs Chapter 4 Fitness Tests Chapter 5 Fan Accessories Chapter 6 Designing an Exercise Program Chapter 7 Care and Maintenance ...

Страница 29: ...he Gerkin test under the Advanced Options key Enter your age which is used to calculate your test termination point The Gerkin protocol starts at 4 5 miles per hour at a 0 incline It then increases speed or incline every 60 seconds For example at the seven minute mark the speed increases to 6 miles per hour while the incline raises to 8 When your heart rate reaches 85 of your age predicted maximum...

Страница 30: ...ol overpredicts VO2max in healthy men and women and therefore should not be used for predicting VO2max in individual firefighters particularly if VO2max is a criterion for inclusion or exclusion from duty At this time a valid treadmill running test is needed for predicting the VO2max value of individual firefighters However for the fitness enthusiast who is interested in monitoring their fitness l...

Страница 31: ...r the chosen protocol Warning You must take great care when running a maximal test on a treadmill As you tire your balance may diminish Always use extreme caution to prevent excessive fatigue Army Test 1 Enter sex 2 Enter age 3 Press Start to run 2 mile test Navy Test 1 Enter sex 2 Enter age 3 Enter above or below 5000 foot altitude 4 Press Start to run 1 5 mile test Air Force Test 1 Enter sex 2 E...

Страница 32: ... Chapter Fans on CS Treadmills 35 Chapter 1 Basic Operations Chapter 2 The Console Chapter 3 User Programs Chapter 4 Fitness Tests Chapter 5 Fan Accessories Chapter 6 Designing an Exercise Program Chapter 7 Care and Maintenance ...

Страница 33: ...Fans on CS CHAPTER FIVE AUDIO AND FAN ACCESSORIES Fans on CS Treadmills CS Treadmill Owner s Guide 36 The fans have two speeds plus off The default is low speed OFF MEDIUM HIGH ...

Страница 34: ... Determining Your Needs Beginning Your Exercise Program Establishing and Maintaining Aerobic Fitness Managing Weight Sports Training 37 Chapter 1 Basic Operations Chapter 2 The Console Chapter 3 User Programs Chapter 4 Fitness Tests Chapter 5 Fan Accessories Chapter 6 Designing an Exercise Program Chapter 7 Care and Maintenance ...

Страница 35: ...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 unnecessary strain If you are just beginning an exe...

Страница 36: ...of energy your body uses when you re resting 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 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 w...

Страница 37: ... fitness program The formula to calculate average maximum heart rate for one minute is 220 beats per minute minus your age To find your pulse locate 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 r...

Страница 38: ...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 more deeply Warming up prepares your heart and other muscles for more intense exercise and helps you avoid premature exhaustion Begin each workout by w...

Страница 39: ... Exercise Cooling down relaxes your muscles 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 ...

Страница 40: ...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 help you change your body composition by lowering your perc...

Страница 41: ...xercise will help suppress your appetite Take exercise breaks throughout the day to help increase metabolism calorie expenditure When you are training to improve strength and performance Exercise four to five days a week Alternate exercise days and intervals of hard to very hard exercise with easy to moderate exercise Exercise for 30 minutes or longer Warning these strategies are intended for aver...

Страница 42: ...aning Calibration Treadbelt Adjustment Chapter Seven Chapter 1 Basic Operations Chapter 2 The Console Chapter 3 User Programs Chapter 4 Fitness Tests Chapter 5 Fan Accessories Chapter 6 Designing an Exercise Program Chapter 7 Care and Maintenance 45 ...

Страница 43: ...e of the treadmill perform the following tests and inspections weekly 1 Test all the keys 2 Inspect the power cord for frayed or damaged areas 3 Inspect the power cord ground plug 4 Inspect the circuit breaker to see if it is tripped 5 Inspect the treadbelt for proper tension and alignment 6 Check that the handrail screws are tight 7 Check that the ON OFF switch toggles on and off 8 Check that the...

Страница 44: ...1 3 If it still does not calibrate successfully call your dealer for service 5 Remove safety key to exit calibration mode CS 4 0 Calibration 1 Remove safety key and straddle treadbelt with your feet on the straddle covers 2 Press and hold the 0 and 2 keys then press the Quickspeed key The display should read PASS short for PASSCODE 3 Enter the following sequence 3 9 4 0 1 and press Enter The displ...

Страница 45: ... mph 2 If the belt is off center to the right turn the left roller adjustment bolt counter clock wise 1 4 turn If the belt is off center to the left turn the left roller adjustment bolt 1 4 turn clockwise 3 Let the machine run for several minutes to check the alignment Belt alignment does not need to be perfect If more correction is needed turn the adjustment bolt 1 4 turn and check again Treadbel...

Страница 46: ...Target Heart Rate Chart A Guide to Help You Pick an Initial Target Heart Rate Appendix A 49 ...

Страница 47: ...CS Treadmill Owner s Guide Appendix A 50 Target Heart Rate Chart ...

Страница 48: ...METs Table How Speed and Incline Affect Workload Expressed in METs Appendix B 51 ...

Страница 49: ...CS Treadmill Owner s Guide Appendix B 52 ...

Страница 50: ...METs Explanation and Formulas A Note About Calorie Expenditure Calculations 53 Appendix C ...

Страница 51: ...ween running and walking Costill believes running requires 60 more energy than walking not 100 as calculated by the ACSM Using the same example Costill s calculations result in 496 cal hour for running 5 mph with 313 cal hour for walking 5 mph One potential source of calorie estimate error is that the treadmill doesn t know if you are running or walking so it has to make some assumptions It assume...

Страница 52: ...Specifications The Size and Performance Attributes of Your CS Treadmill Appendix D 55 ...

Страница 53: ...CS 4 6 12 mph CS 8 15 mph Incline range CS 4 6 0 15 CS 8 3 to 18 Drive motor 5 hp AC Max Drive Treadbelt area 23 x 63 Treadmill Weight 505 pounds Maximum user weight 400 pounds Note Specifications and features subject to change without notice Specifications ...

Страница 54: ...True offers a full line of leading edge Cardiovascular and Flexibility equipment CS Series Treadmills TrueStretch Flexibility unit TS1 Elliptical CS Series Bikes ...

Страница 55: ...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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