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Appendix A

Target Heart Rate Chart

A Guide to Help You Pick

an Initial Target Heart Rate

Contact Heart Rate Monitoring

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Содержание CSX

Страница 1: ...CSX Elliptical Owner s Guide truefitness com 800 426 6570 1 636 272 7100 ...

Страница 2: ...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 available in the marketplace TRUE is the choice for workouts among beginners rehab patients and top athletes world wide To...

Страница 3: ...d warnings prior to use Obtain proper instruction prior to use Inspect the machine 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 elliptical Care should be used when stepping on or stepping off the elliptical Do not operate outdoors or in damp or wet locations Do not exceed maximum user...

Страница 4: ... choose among the available workouts When you see the workout you want to use press and follow the displayed instructions from there Press to begin your workout During Your Workout Press the or keys to adjust your exercise workload View Different Data Readouts by pressing Press and hold this key for two seconds to set the display to automatically change data readouts every five seconds Pausing you...

Страница 5: ...3 Working out on the CSX 18 Details on basic exercise modes 4 Heart Rate Control 25 Foolproof heart rate feedback workouts 5 Designing an Exercise Program 29 6 Set Up Mode 37 7 Test Mode 39 Appendix A 42 Target Heart Rate Appendix B 45 Maximal Oxygen Uptake or VO2 Appendix C 47 Product Specifications Bibliography 49 Specifications Features Software are subject to change ...

Страница 6: ...cise Arms Balance Bar Breathing Heart Rate Monitoring Contact Heart Rate Accuracy Chapter 1 Getting the Most from the CSX Chapter 2 The Display Keyboard Chapter 3 Working Out on the CSX Chapter 4 Heart Rate Control Chapter 5 Designing an Exercise Program Chapter 6 Set Up Mode Chapter 7 Test Mode ...

Страница 7: ...hoose from pedals exercise arms pedals balance bar exercise arms only and pedals only Pedals Exercise Arms This is the most common way of rid ing the CSX While pedaling grasp the exercise arms in a position so that you are well balanced and your arm motion is comfortable Grip the handles with a re laxed not tight grip The CSX s exercise arms will complement your body s natural motion encouraging e...

Страница 8: ...and use the arms for a pure upper body workout Tip bend your knees slightly and use shoulder and torso motion in addition to arm motion resulting in more muscles being used and allowing higher exercise workloads Pedals Only No Hands Use caution with this method as this requires good balance and exercise form Tip Alternate the first three methods during your workout for greater exercise variety The...

Страница 9: ...ard breathe out again repeating this breathing pattern in rhythm with your pedaling The CSX can display your heart rate using either a chest strap or the metal grips on the balance bar called contact heart rate or CHR pads A chest strap such as those made by Polar will transmit your heart rate to the CSX using low power radio The CHR pads connect to a special computer circuit to extract your heart...

Страница 10: ...p water can be used prior to your workout for the best results Tips for Contact Heart Rate Monitoring 1 Grasp the contact heart rate pads on the balance bar Grip the pads lightly not tightly 2 Make sure your hands are clean free of both dirt and hand lotions Tips for All Heart Rate Monitoring 1 Exercise with smooth body motions 2 Breathe smoothly and regularly and avoid talking Talking will cause ...

Страница 11: ...e heart rate signals are much stronger at the chest About 5 of the population cannot be picked up by any CHR system This is because their heart is positioned in a more up and down manner in their chest as opposed to leaning over to one side This is not a health or safety issue See Appendix A for details Contact Heart Rate Accuracy chapter One Getting the Most From Your CSX Contact Heart Rate Accur...

Страница 12: ...hat the Keys Do Upper Console How to Read Your Display Chapter 1 Getting the Most from the CSX Chapter 2 The Display Keyboard Chapter 3 Working Out on the CSX Chapter 4 Heart Rate Control Chapter 5 Designing an Exercise Program Chapter 6 Set Up Mode Chapter 7 Test Mode ...

Страница 13: ...ypad Layout chapter Two The Display and Keyboard Please see page 15 for further information on each key s function Workload Adjust Keys Numeric Keys Enter Workout Choice Keys Backspace Key Clear Key Change Display mix3 Start Quick Start ...

Страница 14: ...te previously entered data Change Display Changes one set of data readouts from one set of four to the other set of readouts Press and hold for two seconds to have the display alternate between the two different data readouts every five seconds mix3 Press key once to select various workouts See Chapter 3 for details Manual Selects a manual workout See Chapter 3 for details Preset Workouts Press mu...

Страница 15: ...the Keys Do chapter Two The Display Start Press at any time during Workout Setup to begin a workout and During a workout changes exercise intensity During Workout Setup changes numeric values Enter During Workout Setup accepts data entries ...

Страница 16: ...liptical Owner s Guide 16 Upper Console chapter Two The Display Time Remaining or Elapsed Time Distance Calories Progress Display Heart Rate RPM Progress Display Heart Rate METs Time Remaining or Elapsed Time ...

Страница 17: ...chanical power the CSX is receiving from your exercise METs Your exercise level in terms of METs Calories An estimate of the calories consumed during your workout RPM Your pedal cadence in revolutions per minute This is not strides per minute which would be double the RPM rate Heart Rate In beats per minute Requires either using a chest strap or the CHR system See page 10 Progress Display Your tim...

Страница 18: ...3 Workout Hill Workout Profiles Interval Workout Profiles Calorie Goal Workouts Chapter 1 Getting the Most from the CSX Chapter 2 The Display Keyboard Chapter 3 Working Out on the CSX Chapter 4 Heart Rate Control Chapter 5 Designing an Exercise Program Chapter 6 Set Up Mode Chapter 7 Test Mode ...

Страница 19: ...anual Control Manual Workout Choices chapter Three Working Out on the CSX Level Watts 32 600 31 560 30 520 29 480 28 450 27 420 26 390 25 360 24 330 23 300 22 280 21 260 20 240 19 220 18 210 17 200 Level Watts 16 190 15 180 14 170 13 160 12 150 11 140 10 130 9 120 8 110 7 100 6 90 5 80 4 70 3 60 2 50 1 40 ...

Страница 20: ...ons remind you of what you are supposed to be doing Motion Man muscle lights show you the muscles you are principally using during each exercise In any mix3 workout you can adjust your workout intensity over 16 different levels by pressing or Pedal Forward At a moderate workload using exercise arms mainly for balance Pedal Forward and Push Arms Actively push your arms on each forward stroke Stand ...

Страница 21: ...h forward stroke Pedal Reverse and Lift Toes Step back on the pedals and pedal backwards Lift your toes to increase quadriceps muscle usage Pedal Forward to Recover Pedal forward at a minimal workload Press the key once to access mix3 Set your workout time and body weight then press to begin The order of exercises varies slightly each time you use mix3 The duration of each exercise randomly varies...

Страница 22: ... workouts compensate for different body weights The two hill workouts are Rolling Hills a series of gently changing workloads One Big Hill with the workload gradually increasing to a maximum at the halfway point then decreasing gradually to the end Each workout segment can have a value between 1 and 8 The overall workout can be adjusted to 16 possible levels Rolling Hills One Big Hill ...

Страница 23: ...hapter Three Working Out on the CSX Interval Workout Profiles Easy Intervals Sport Intervals The two interval workouts are Easy intervals with a moderate change between work and rest intervals Sport intervals with a large change between work and rest intervals ...

Страница 24: ...goal 1 Press preset workouts repeatedly until the display shows CALORIE GOAL then press 2 Set your desired workout time and press 3 Set your calorie goal and press If your calorie choice is too low the CSX cannot control workloads below a minimum point or too high a workload that is impossible for most riders a warning message will appear and you will be re prompted to enter a different calorie go...

Страница 25: ...eart Rate Monitoring Types of HRC Important Points About HRC Chapter 1 Getting the Most from the CSX Chapter 2 The Display Keyboard Chapter 3 Working Out on the CSX Chapter 4 Heart Rate Control Chapter 5 Designing an Exercise Program Chapter 6 Set Up Mode Chapter 7 Test Mode ...

Страница 26: ...en your diet and emotional state Using heart rate to control your 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 CSX 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 ...

Страница 27: ... rate so that you reach your target within five to seven minutes Note As you tire during your workout especially in the last third your workload will usually be reduced to keep you at a steady target heart rate This is the simplest way to enter Constant HRC training While in manual or any program you can enter Constant HRC by simply pressing the HRC Cruise Control key Your current heart rate will ...

Страница 28: ...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 during your workout usually causes heart rate spikes of five beats per minute or more so avoid talking as much as possible Maintain a smooth pedaling...

Страница 29: ...ss Program Establishing and Maintaining Fitness Managing Weight Sports Training Chapter Five Chapter 1 Getting the Most from the CSX Chapter 2 The Display Keyboard Chapter 3 Working Out on the CSX Chapter 4 Heart Rate Control Chapter 5 Designing an Exercise Program Chapter 6 Set Up Mode Chapter 7 Test Mode ...

Страница 30: ...nt exercise Intensity How Hard You Exercise Intensity of exercise is reflected in your heart rate Exercise 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 Alt...

Страница 31: ...f 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 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 mainta...

Страница 32: ...te 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 t...

Страница 33: ... factors 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 bre...

Страница 34: ...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 several ti...

Страница 35: ...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 help...

Страница 36: ...ess 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 average healthy adults If y...

Страница 37: ...ode Customizable Options Chapter Six Chapter 1 Getting the Most from the CSX Chapter 2 The Display Keyboard Chapter 3 Working Out on the CSX Chapter 4 Heart Rate Control Chapter 5 Designing an Exercise Program Chapter 6 Set Up Mode Chapter 7 Test Mode ...

Страница 38: ...ues then press to accept that value Press and hold to exit setup mode Language English only is supported at this time Units English or metric Maximum Time The maximum workout time that can be set Default Time The workout time initially suggested Default Weight The body weight initially suggested Show Watts If OFF shows METs instead of watts Sound If OFF there is no sound feedback Customizable Opti...

Страница 39: ...e How to Use Test Mode Chapter Seven Chapter 1 Getting the Most from the CSX Chapter 2 The Display Keyboard Chapter 3 Working Out on the CSX Chapter 4 Heart Rate Control Chapter 5 Designing an Exercise Program Chapter 6 Set Up Mode Chapter 7 Test Mode ...

Страница 40: ...ets press and hold At the five digit Pass Code prompt enter 2 0 1 7 3 If you make a mistake start entering the code from the beginning Press Press to move from one test to the next Press to begin the test When in a test press again to move to the next test Press and hold to exit test mode How to Get Into Setup Mode ...

Страница 41: ...CSX Elliptical Owner s Guide 41 Software Version Total Usage Time Total Usage Distance Display Test Key Test Heart Rate Test RPM Test How to Use Test Mode Chapter Seven Test Mode List of Available Tests ...

Страница 42: ...Appendix A Target Heart Rate Chart A Guide to Help You Pick an Initial Target Heart Rate Contact Heart Rate Monitoring ...

Страница 43: ...s Guide 43 Appendix A Remember to check with your physician before beginning any exercise program He She can help determine an appropriate target heart rate Note Medications often affect heart rate Check With Your Physician ...

Страница 44: ...inter signal The electrical signals detected by heart rate monitoring systems are a side effect of the electrical control signals the heart generates to fire its muscles in the right sequence The signals start in the top or upper right part of the heart known as the sinoatrial node then travel down to the bottom or lower left part of the heart known as the Purkinje fibers It is the fact that the h...

Страница 45: ...Appendix B Maximal Oxygen Uptake VO2 Max and the Limits of Cardiovascular Performance ...

Страница 46: ...is is one of the two biggest factors in endurance performance Serious training results in an average improvement in VO2 max of 20 and most of that happens in the first 12 weeks Additional significant improvement after this time is a result of improved metabolic pathway efficiency and improved biomechanics The root causes of fatigue and cardiovascular performance limitation are not as well known as...

Страница 47: ...Appendix C Specifications ...

Страница 48: ... Stride Length 21 inches 53 cm Workload Range 40 to 600 watts in manual mode Maximum Workout Time 99 minutes Step Up Height foot skate at lowest position 9 23 cm foot skate at highest position 16 40 6 cm Drive System core drive single crank Resistance Source hybrid self generating brake Power Souce Self generating Specifications and operation subject to change without notice ...

Страница 49: ...Bibliography References and Selected Readings ...

Страница 50: ... Performance at Sea Level Chapter 13 Cardiovascular Dynamics During Exercise Chapter 16 Fatigue During Muscular Exercise Chapter 33 Feynman Richard P The Feynman Lections on Physics Original edition Boston Addison Wesley 1970 Derivation of our numbering system Volume 1 Chapter 22 Algebra Haskell Willaim L et al Physical Activity and Public Health Updated Recommendation for Adults from the American...

Страница 51: ...y mass pages 188 190 definition of MET page 195 VO2 max vs body weight pages 237 238 muscle force vs body weight page 508 McMahon Thomas A and Bonner John T On Size and Life New York W H Freeman 1985 Muscle force vs body weight pages 55 57 Starr Robert M Z8 1 Bike Owner s Guide O Fallon Missouri True Fitness Technologies 2004 Improving the accepted maximum heart rate equation page 152 rejecting ME...

Страница 52: ... and STS 51L page 38 Whitmore Jack H and Costill David L Physiology of Sport and Exercise 2nd Edition Champaign Illinois Human Kinetics 1999 Maximal capacity for exercise and the causes of fatigue pages 140 151 Whitt Frank R and Wilson David G Bicycling Science Cambridge The MIT Press 1982 Power vs speed on a bicycle page 157 Bibliography ...

Страница 53: ...F o u n d e d 1 9 8 1 865 Hoff Road St Louis MO 63366 800 426 6570 truefitness com 070908 ...

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