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chapter seven

Designing an

Exercise Program

In This Chapter:

What is the F.I.T. Concept?

Using the F.I.T. Concept

Your Fitness Program

Determining Your Needs

Beginning Your Exercise Program

Establishing and Maintaining

Aerobic Fitness

Managing Weight

Sports Training

39

Chapter 1: Basic Operations

Chapter 2: The Console

Chapter 3: User Workouts

Chapter 4: HRC

Chapter 5: Fitness Tests

Chapter 6: Fan Accessory

Chapter 7: Designing an Exercise Program

Chapter 8: Care and Maintenance

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Содержание CS 1.0

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

Страница 2: ...es 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 available in the marketplace TRUE is rapidly becoming the choice for workouts among beginners rehab patients and top athletes world wide Today TRUE Fitness ...

Страница 3: ...r fever Warning to reduce the risk of burns fire and electric shock and injury to persons follow these instructions 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 i...

Страница 4: ...facturer Never drop or insert any object into 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 ...

Страница 5: ...rkout by pressing or set up a different workout by selecting a workout and adjusting settings if necessary Use keys or numeric keys and press to accept each setting Adjust speed or incline 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 l...

Страница 6: ...Review for Your Safety Important Safety Instructions C S 1 O w n e r s G u i d e 4 Table of Contents CS1 0 Treadmill Owner s Guide 4 ...

Страница 7: ...peration page 5 2 The Console page 15 3 User Workouts page 19 4 HRC Heart Rate Control page 21 5 Fitness Tests Gerkin Military Tests page 31 6 Fan Accessory page 35 Appendix B METs Table page 51 7 Designing an Exercise Program page 37 8 Care Maintenance page 45 Appendix C METs explanation and formula page 53 Appendix A Maximum Heart Rate and Target Heart Rate page 49 Appendix D Specifications page...

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Страница 9: ...peed Heart Rate Monitoring Pre Set Workouts Actual Speed Display Chapter 1 Basic Operations Chapter 2 The Console Chapter 3 User Workouts Chapter 4 HRC Chapter 5 Fitness Tests Chapter 6 Fan Accessory Chapter 7 Designing an Exercise Program Chapter 8 Care and Maintenance 7 ...

Страница 10: ...ts require settings adjustment 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...

Страница 11: ... take care in the keys you press 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 HRC 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 ...

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: ... 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 large muscle mo...

Страница 14: ...pendix A for more details on Heart Rate Monitoring When using an 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 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...

Страница 15: ...ey 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 pre set 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 S...

Страница 16: ...vals 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: ...individual 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 CS1 0 Treadmill Owner s Guide 15 Pre Set Workouts chapter one basic operations Glute Buster Leg Shaper Cardio...

Страница 18: ...matrix 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 CS1 0 Treadmill Owner s Guide Pre Set Workouts chapter one basic operations 16 ...

Страница 19: ... Function Display 17 chapter two Chapter 1 Basic Operations Chapter 2 The Console Chapter 3 User Workouts Chapter 4 HRC Chapter 5 Fitness Tests Chapter 6 Fan Accessory Chapter 7 Designing an Exercise Program Chapter 8 Care and Maintenance ...

Страница 20: ...elt 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 workouts and fitness tests HRC Cruise Control While in any wo...

Страница 21: ...CS1 0 Treadmill Owner s Guide 19 Display chapter two the console CS1 0 Treadmill Display ...

Страница 22: ......

Страница 23: ... How to Record and Run User Workouts 21 Chapter 1 Basic Operations Chapter 2 The Console Chapter 3 User Workouts Chapter 4 HRC Chapter 5 Fitness Tests Chapter 6 Fan Accessory Chapter 7 Designing an Exercise Program Chapter 8 Care and Maintenance ...

Страница 24: ...nnot choose a target workout time or 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 ...

Страница 25: ...em Controls Your Heart Rate Examples of HRC Workouts Cruise Control Examples of Walking Workouts Examples of Running Workouts Important Points About HRC HrC Safety Features Chapter 1 Basic Operations Chapter 2 The Console Chapter 3 User Workouts Chapter 4 HRC Chapter 5 Fitness Tests Chapter 6 Fan Accessory Chapter 7 Designing an Exercise Program Chapter 8 Care and Maintenance ...

Страница 26: ...motional state 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 treadmill 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 See Appen...

Страница 27: ...imum treadbelt speed workout time or distance and maximum incline 4 Press 5 Warm up At the beginning of an HRC workout the treadmill is in full Manual Control mode Gradually increase your work level to slowly raise your heart rate to within 10 beats per minute bpm of your target heart rate 6 HRC stage Now the treadmill takes control of speed and incline keeping your heart rate within a few bpm of ...

Страница 28: ... keys as needed and pressing again If you are lowering your target you are limited to a 5 bpm change The time and distance accumulated during warm up are not counted against your selected workout time or distance those values start at zero when the treadmill reaches HRC mode This time and distance are accumulated into the workout summary data as is your cool down exercise During Your Workout ...

Страница 29: ... load gradually will allow you to enter the HRC stage without overshooting your target Warming up too fast may cause you to overshoot your target If this occurs it may take several minutes before the computer software can control your heart rate You may overshoot and undershoot your target for several minutes until stable control is achieved To raise your heart rate in HRC mode speed will always i...

Страница 30: ...t rate training While in manual or any program you can enter Target HRC by simply pressing the 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 displayed in the He...

Страница 31: ...ble speed in the HRC stage will be 7 mph If at any time you enter the HRC stage with incline you will have an additional 4 of incline available in the HRC stage If you enter the HRC stage at 1 incline your maximum attainable incline will be 5 If you do not enter the HRC stage with incline no incline will be available during the HRC stage of your workout Only speed will be used to control your hear...

Страница 32: ... lost for 30 seconds the treadmill will automatically shut off The transmitter strap sends a low level radio signal to the treadmill 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 se...

Страница 33: ...r or compatible transmitter TRUE s HRC is patented under USPTO 5 462 504 If your heart rate exceeds your target by 12 beats there will be a 30 MET reduction in workload to reduce your heart rate If your heart rate exceeds your target by 20 beats the unit will automatically shut off as a precautionary measure Be cautious when selecting your target heart rate so the 20 beat variance will not exceed ...

Страница 34: ......

Страница 35: ...tness Test Using the Gerkin Test Military Fitness Tests 33 Chapter 1 Basic Operations Chapter 2 The Console Chapter 3 User Workouts Chapter 4 HRC Chapter 5 Fitness Tests Chapter 6 Fan Accessory Chapter 7 Designing an Exercise Program Chapter 8 Care and Maintenance ...

Страница 36: ...elect the 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 ...

Страница 37: ...ol overpredicts VO2 max in healthy men and women and therefore should not be used for predicting VO2 max in individual firefighters particularly if VO2 max is a criterion for inclusion or exclusion from duty At this time a valid treadmill running test is needed for predicting the VO2 max value of individual firefighters However for the fitness enthusiast who is interested in monitoring their fitne...

Страница 38: ...for 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...

Страница 39: ...apter Fan Accessory 37 Chapter 1 Basic Operations Chapter 2 The Console Chapter 3 User Workouts Chapter 4 HRC Chapter 5 Fitness Tests Chapter 6 Fan Accessory Chapter 7 Designing an Exercise Program Chapter 8 Care and Maintenance ...

Страница 40: ...Fan Accessory chapter six fan accessory Fans on CS1 0 Treadmill CS1 0 Treadmill Owner s Guide 38 The fans have two speeds and an Off button The default is low speed OFF MEDIUM HIGH ...

Страница 41: ...rmining Your Needs Beginning Your Exercise Program Establishing and Maintaining Aerobic Fitness Managing Weight Sports Training 39 Chapter 1 Basic Operations Chapter 2 The Console Chapter 3 User Workouts Chapter 4 HRC Chapter 5 Fitness Tests Chapter 6 Fan Accessory Chapter 7 Designing an Exercise Program Chapter 8 Care and Maintenance ...

Страница 42: ...n 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 e...

Страница 43: ...energy your body uses when you re resting If a physical 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 See Appendix B and C for more details Time How Long You Exercise Sustained exercise conditions your heart lungs and muscles The longer you are able to sustain exe...

Страница 44: ...our 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 hear...

Страница 45: ...tor 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 walk...

Страница 46: ...xed 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 exerci...

Страница 47: ...n 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 pe...

Страница 48: ...se 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 average healthy adults If you have pain or tightness in your chest an irregular heartbeat shortness...

Страница 49: ...libration Treadbelt Adjustment chapter eight 47 Chapter 1 Basic Operations Chapter 2 The Console Chapter 3 User Workouts Chapter 4 HRC Chapter 5 Fitness Tests Chapter 6 Fan Accessory Chapter 7 Designing an Exercise Program Chapter 8 Care and Maintenance ...

Страница 50: ...uld be wiped down with a mild dilute soap solution Do not use any other kind of cleaner or solvent To extend the life and appearance 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 ...

Страница 51: ...ernal service CS1 0 1 Remove safety key and straddle treadbelt with your feet on the straddle covers 2 On the balance bar control pod press and hold incline up and down The display should read CALIBRATION 3 Press Start The treadmill will slowly increase speed and incline to maximum values then decrease to zero 4 The display should read CALIBRATION SUCCESSFUL If it does not repeat steps 1 3 If it s...

Страница 52: ...ph 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 Treadbelt ...

Страница 53: ...Target Heart Rate Chart A Guide to Help You Pick an Initial Target Heart Rate Appendix A 51 ...

Страница 54: ...CS1 0 Treadmill Owner s Guide Appendix A 52 Target Heart Rate Chart ...

Страница 55: ...METs Table How Speed and Incline Affect Workload Expressed in METs Appendix B 53 ...

Страница 56: ...CS1 0 Treadmill Owner s Guide Appendix B 54 ...

Страница 57: ...METs Explanation and Formulas A Note About Calorie Expenditure Calculations 55 Appendix C ...

Страница 58: ...etween 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 assu...

Страница 59: ...Specifications The Size and Performance Attributes of Your CS1 0 Treadmill Appendix D 57 ...

Страница 60: ...58 Maximum speed 12 mph Incline range 0 15 Drive motor DC Q Drive Treadbelt area 22 x 60 Treadmill Weight 340 pounds 154 KG Maximum user weight 400 pounds 181 kg Note Specifications and features subject to change without notice Specifications ...

Страница 61: ...True offers a full line of leading edge Cardiovascular and Flexibility equipment CS Series Treadmills TrueStretch Flexibility unit CSX Elliptical CS Series Bikes ...

Страница 62: ...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 0C532100 v1 SR 2 08 ...

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