CS8.0 CS6.0 CS4.0 Treadmill Owner`s Manual

CS8.0 CS6.0 CS4.0 Treadmill Owner`s Manual
CS8.0 CS6.0 CS4.0 Treadmill
Owner's Manual
truefitness.com / 800.426.6570 / 1.636.272.7100
Thank You For Selecting True
In 1981, Frank Trulaske launched
TRUE Fitness®, and began
manufacturing premium
hand-crafted treadmills.
His team’s obsession with
quality has propelled
TRUE to the top of
the fitness industry
and has created one of
America’s oldest, largest
and most respected
fitness equipment
manufacturers.
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.
“Our original
goal was to build
the world’s best
fitness equipment,
and today we
believe we’re
doing it!”
TRUE is the choice for
cardio workouts among
beginners, rehab patients
and top athletes worldwide.
Over the years, TRUE
-Frank Trulaske
has designed, developed,
Today TRUE Fitness
patented and fabricated
offers a full line of
many new cutting-edge
premium elliptical
innovations for their products. Such
trainers, treadmills, upright and
advancements include groundrecumbent bikes, and flexibility
breaking new features, state-of-theequipment.
art manufacturing components, and
technological breakthroughs.
Review for Your Safety
Important Safety Instructions
When using this exercise machine, basic precautions
should always be followed, including the following:
Read all instructions before using this treadmill.
Consult your physician before beginning any exercise program.
Do not use if you have a cold or 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 it is not working properly, if it has been damaged or dropped,
or if it has been submerged in water. In these cases, this treadmill
should be examined by a qualified service technician.
CS Treadmill Owner’s Guide
3
Review for Your Safety
Important Safety Instructions
Other safety precautions:
Close supervision is necessary when the treadmill is being used by
or near children, or disabled persons.
Use this treadmill only for its intended use as described in this
manual.
Do not use attachments not recommended by the manufacturer.
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 equipment.
Avoid the possibility of bystanders being struck or caught between
moving parts by making sure that they are out of reach of this
treadmill while it is in motion.
Allow only one person at a time on this treadmill.
Ensure that the back of the treadmill is placed at least 39” away
from a wall or other obstructions.
Ensure the the sides of the treadmill are placed at least 20” away
from a wall or other obstructions.
CS Treadmill Owner’s Guide
4
Quick Start Guide
Quick Start into a manual workout 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.
Before
Your
Workout
Adjust speed or incline at any time by using the dedicated speed
and incline keys on the control pod or keyboard.
During
Your
Workout
Change data readouts by pressing
Pause your workout by pressing
.
.
Starting
And
Stopping
Your
Treadmill
Safely
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
.
CS Treadmill Owner’s Guide
5
Table of Contents
Quick Start ....................................................................................................5
1. Basic Operation........................................................................................7
2. The Console.............................................................................................17
3.User Workouts.........................................................................................22
4. HRC (Heart Rate Control)....................................................................24
5. Fitness Tests............................................................................................33
6. Fan Accessory..........................................................................................37
7. Designing an Exercise Program...........................................................39
8. Care and Maintenance..........................................................................47
Appendix A.................................................................................................51
Maximum Heart Rate + Target Heart Rate
Appendix B..................................................................................................53
METs Table
Appendix C.................................................................................................55
METs Explanation and Formula
Appendix D..................................................................................................57
Specifications
Specifications/Features/Software are subject to change
CS Treadmill Owner’s Guide
6
chapter one
Basic Operation
In This Chapter:
Using the Keyboard
Manual Operation
Heart Rate Monitoring
Contact Heart rate
Pre-Set Workouts
Chapter 1: Basic Operation
Chapter 2: The Console
Chapter 3: User Workouts
Chapter 4: HRC (Heart Rate Control)
Chapter 5: Fitness Tests
Chapter 6: Fans
Chapter 7: Designing an Exercise Program
Chapter 8: Care and Maintenance
Using the Keyboard
chapter one: basic operation
Selecting Workouts: Press any of the workout keys and press
to begin your workout using the default settings.
Using the
Keyboard
Before pressing
, you may adjust other settings like
Workout Time and Body Weight, pressing
after adjusting
each setting. Press
at any time to begin your workout.
Note that HRC workouts 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
change the data displayed.
to
Safety Lanyard: This magnetized cord must be in place on the
treadmill balance bar location, and should be attached to your
clothing. The treadmill will not operate if the lanyard is not
attached.
CS Treadmill Owner’s Guide
8
Manual Operation
chapter one: basic operation
Important: QuickSpeed keys change speed with a single key
press, so take care in the keys you press.
QuickSpeed
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.
Body
Weight
CS Treadmill Owner’s Guide
9
Heart Rate Monitoring
chapter one: basic operation
This treadmill can monitor your heart rate using either a chest
strap or the metal grips on the hand rails (called contact heart
rate or CHR pads). A chest strap transmits your heart rate to
the treadmill via radio, and the CHR pads connect to a special
computer circuit to extract your heart rate.
Monitoring
Your
Heart RAte
Although this treadmill functions fine without using the heart
rate monitoring feature, this kind of monitoring gives you
valuable feedback on your effort level. Chest strap monitoring
also allows you to use HRC (Heart Rate Control)®, 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-perminute (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 line.
Chest Strap
Heart Rate
Monitoring
Some 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.
CS Treadmill Owner’s Guide
10
CHR (Contact Heart Rate)
chapter one: basic operation
The CHR system lets you monitor your heart rate without
wearing a strap.
Gently grasp the contact heart rate pads as shown below.
Contact
Heart Rate
(CHR)
When the system detects 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 large muscle movements.
CS Treadmill Owner’s Guide
11
CHR (Contact Heart Rate)
chapter one: basic operation
.1. Exercise with smooth body motions.
2. Breathe smoothly and regularly, and avoid talking.
(Talking will cause unrepresentative heart rate spikes of 5
to 10 bpm.)
For Best
CHR Results
3. Grip the pads lightly, not tightly.
4. Make sure your hands are clean, free of both dirt and
hand lotions.
5. See Appendix 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 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.
CS Treadmill Owner’s Guide
12
Pre-Set Workouts
chapter one: basic operations
Each workout has a four-minute warm up and a two-minute cool
down. Speed or grade changes stay in effect until the next change
is requested by the program. Changing the default workout time
adds or removes segments; it does not stretch or compress the
workout profile.
Pre-Set
Workouts
Change workout levels during your workout by pressing the
key for the workout you are using (its LED will be lit), adjusting
the numeric level, then pressing
. Change to a new preset 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. Speed or grade
changes in the work section are permanent
Walking:
Calorie
Burn
Changes in Grade
Walking intervals with grade alternate between hills and nearly
flat in two-minute segments. Speed changes are permanent; grade
changes affect the current two-minute segment only.
Walking:
Hill
Intervals
Changes in Grade
CS Treadmill Owner’s Guide
13
Pre-Set Workouts
chapter one: basic operations
Zero-grade walking or running intervals are in one-minute
segments. Grade changes are permanent; speed changes affect the
current one-minute segment only.
Walking
and
Running:
Speed
Intervals
Changes in Speed
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.
Walking
and
Running:
Speed
Ramp-Up
Changes in Speed
CS Treadmill Owner’s Guide
14
Pre-Set Workouts
chapter one: basic operations
These are TRUE’s original four pre-set workouts. Changing the
workout time stretches and compresses the workout profile, in ontrast
to the four new pre-set workouts. Other differences are explained
below in the 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.
Glute
Buster
Very similar to Hill Intervals, with varying incline changes.
Leg Shaper
Similar to Speed Ramp, except both speed and grade change.
Cardio
Challenge
= Incline
= Speed
CS Treadmill Owner’s Guide
15
Pre-Set Workouts
chapter one: basic operations
Different from Speed Intervals 2 with the speed changing in
varying amounts.
Sports
Training
When the treadmill is changing to a new target speed, the
matrix display readout will display the actual speed. As the
speed is changing, the message center will display
Actual
Speed
Display
TARGET = 12.0 MPH
Once the treadmill reaches the new target speed, the Speed
readout will show the target speed.
CS Treadmill Owner’s Guide
16
chapter two
The Console
In This Chapter:
Keyboard Function
Display
Chapter 1: Basic Operation
Chapter 2: The Console
Chapter 3: User Workouts
Chapter 4: HRC (Heart Rate Control)
Chapter 5: Fitness Tests
Chapter 6: Fans
Chapter 7: Designing an Exercise Program
Chapter 8: Care and Maintenance
Keyboard Function
chapter two: the console
CS4.0 Treadmill
Keyboard
Clear Entry
Clears entry on
diplay.
Numeric Keys
Direct entry of
numeric data.
Incline Up/Down
Adjusts incline.
Also used to
choose programs. Start/Quick Start
Starts the belt
and begins the
workout.
Stop/Pause
Stops the belt and
pauses workout. If
held for 3 seconds,
resets all workout
information.
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.
Speed Slow/Fast
Adjusts speed in 0.1
mph increments.
Also used to set
weight and other
workout parameters.
Enter
Accepts workout
parameters, and
toggles the dual
function displays.
CS Treadmill Owner’s Guide
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Display
chapter two: the console
CS4.0 Treadmill
Display
CS Treadmill Owner’s Guide
19
Keyboard Function
chapter two: the console
CS8.0, CS6.0 Treadmill
Keyboard
Numeric Keys
Direct entry of
numeric data.
Enter
Accepts workout
parameters, and
toggles the dual
function displays.
Clear Entry
Clears entry on
diplay.
Cool Down
Time period
to cool down
muscles and
lower heart rate
Incline Up/Down
Adjusts incline.
Also used to
choose programs.
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.
Start/Quick Start
Starts the belt
and begins the
workout.
Stop/Pause
Stops the belt and
pauses workout. If
held for 3 seconds,
resets all workout
information.
Speed Slow/Fast
Adjusts speed in 0.1
mph increments.
Also used to set
weight and other
workout parameters.
HRC Cruise
Control
In any workout, set
your current heart
rate as the target
heart rate.
CS Treadmill Owner’s Guide
20
Display
chapter two: the console
CS8.0, CS6.0 Treadmill
Display
CS Treadmill Owner’s Guide
21
chapter three
User Workouts
In This Chapter:
How to Record and Run User Workouts
Chapter 1: Basic Operation
Chapter 2: The Console
Chapter 3: User Workouts
Chapter 4: HRC (Heart Rate Control)
Chapter 5: Fitness Tests
Chapter 6: Fans
Chapter 7: Designing an Exercise Program
Chapter 8: Care and Maintenance
How to Record & Run User Workouts
chapter three: user workouts
During a manually-controlled workout, the CS treadmill always
“records” the changes you make in speed or incline. It can save
up to three User Programs
Note that this workout recording only takes place when you
press Quick Start
and will use only the default manual
mode settings; you cannot choose a target workout time or
distance. Time must count up during your workout in order to
be recorded.
How to
Record and
Run User
Workouts
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 3. Press and hold
to save the workout
program you have selected.
To use a User Program that you have saved, simply select it
from the list of programs under the Advanced Options
key.
CS Treadmill Owner’s Guide
23
chapter four
HRC (Heart Rate Conrol)®
In This Chapter:
HRC Introduction
HRC Types and a Workout Guide
During Your workout
Tips and How HRC Works
Examples of HRC Workouts
Walking & Running Workouts
Important Points About HRC
HRC Safety
Chapter 1: Basic Operation
Chapter 2: The Console
Chapter 3: User Workouts
Chapter 4: HRC (Heart Rate Control)
Chapter 5: Fitness Tests
Chapter 6: Fans
Chapter 7: Designing an Exercise Program
Chapter 8: Care and Maintenance
HRC Introduction
chapter four: HRC
TRUE’s HRC workouts let the treadmill monitor your relative
exercise intensity by way of your heart rate, then automatically
adjust the workload to keep you at your target heart rate and
thus your desired exercise intensity.
HRC Workout
Introduction
Your heart rate is a good measure of your body’s exercise
stress level. It reflects differences in your physical condition,
how tired you are, the comfort of the workout environment,
even your diet and emotional 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 Appendix A for a chart that may help you pick a target
heart rate.
You need to wear a heart rate monitoring chest strap to use
HRC. See the “Monitoring Your Heart Rate” section in Chapter
1 for a guide to proper usage. It is not recommended that
you use the contact heart rate system for heart rate control
workouts.
CS Treadmill Owner’s Guide
25
HRC Types and a Workout Guide
chapter four: HRC
Time-based constant HRC: pick a target heart rate and exercise
for an amount of time you select.
Cruise Control: while in any workout, set your current heart
rate as your target heart rate by pressing a single key.
The Easy
Steps to
an HRC
Workout
1 - Put on a Polar® or compatible transmitter chest
strap as described in Chapter 1.
2 - Press the
key until you reach your desired
workout, then press
.
3 - Enter your workout parameters. This includes
target heart rate, maximum 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 your target.
7 - Cool-down. At the end of your workout time or
distance, the treadmill reduces workload by half
and goes back into Manual Control mode, where
you directly control your cool-down.
CS Treadmill Owner’s Guide
26
During Your Workout
chapter four: HRC
• Pressing any key other than
HRC mode.
or
will exit
During
Your
Workout
• Adjust your target heart rate at any time during
your workout by pressing
, using the
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.
CS Treadmill Owner’s Guide
27
Tips and How HRC Works
chapter four: HRC
Increase speed and incline gradually to slowly increase your
heart rate to within 10 bpm of your target. For best results, you
should take about five minutes to get to that point.
Tips on the
Warm Up
Stage
The treadmill operates in a manual control mode during the
warm-up stage. You control both speed and incline. You may
only increase speed and incline to the preset maximum values
entered.
It is important that you start at a low level of effort and gradually
increase your work load over several minutes until you approach
your target heart rate. This allows your body to adapt to your
workout. Increasing work 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.
How the
HRC System
Controls
your Heart
Rate
To raise your heart rate in HRC mode, speed will always
increase until maximum speed is attained, followed by incline (if
incline is used in the workout).
To lower your heart rate in the HRC mode, incline will always
decrease until zero incline is reached, followed by speed (if
incline is used in the workout).
Speed changes are in 0.1 mph increments. Incline changes are in
0.5% incline increments. This is equal to between 0.10 and 0.15
METs.
CS Treadmill Owner’s Guide
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Examples of HRC Workouts
chapter four: HRC
1 - A user who physically cannot walk over 2.5 mph
can safely use heart rate control by entering
maximum speed of 2.5 in an HRC workout.
Examples of
HRC
Workouts
2 - A runner can run up to a speed of 10 mph,
without hills, by entering a maximum speed of 10
mph and a maximum incline of 0%.
3 - A walker enters a maximum speed of 4.0 mph
and a maximum incline of 6%. The walker is
limited to a maximum speed of 4.0 mph and
incline will be used if required to elevate the
heart rate up to a maximum of 6%.
HRC Cruise Control is the simplest way to enter target heart rate
training. While in manual or any program you can enter HRC by
simply pressing the
key. Your current heart rate will be set
as the target.
Cruise
Control
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
. Edit the target using
and press
. If you are lowering your target, you are
limited to a 5 bpm change. It is important to note that if you
are raising your target, the speed and grade change safety limits
(described next) may prevent the treadmill from raising your
heart rate to your desired new target.
CS Treadmill Owner’s Guide
29
Walking & Running Workouts
chapter four: HRC
If you enter the HRC stage below 5 mph, the speed you enter
will be the maximum speed of your workout. If you like to walk
at a maximum speed of 3.8 mph, you should enter HRC at 3.8
mph.
If you enter the HRC stage above 5 mph, you will have an
additional 1 mph of speed. If you enter HRC at 6 mph, your
maximum attainable speed in the HRC stage will be 7 mph.
How Cruise
Control
Determines
How to
Change
Your
Exercise
Intensity
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 heart rate.
1 - Enter HRC at 3.5 mph and 4% incline to allow a
maximum speed of 3.5 mph and 8% incline.
2 - Enter HRC at 4.2 mph and 6% incline to allow a
maximum speed of 4.2 mph and 10% incline.
1 - Enter HRC at 6 mph and 0% incline to allow a
maximum of 7 mph and 0% incline.
2 - Enter HRC at 5 mph and 2% incline to allow a
maximum of 6 mph and 6% incline.
Examples
of Walking
Workouts
Using Cruise
Control
Examples of
Running
Workouts
Using
Cruise
Control
CS Treadmill Owner’s Guide
30
Important Points About HRC
chapter four: HRC
The heart rate monitor transmitter strap provided with your
treadmill should be worn directly against your skin at about one
inch below the pectoral muscles/breast line. Women should be
careful to place the transmitter below their bra line.
Important
Points
About HRC
Some 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.
If the transmitter strap is adjusted or moved while exercising,
communication may be temporarily affected.
If communication is 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 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 walking or running motion.
A grounded outlet is critical for the HRC system to function
properly. Use a dedicated 120 VAC, grounded outlet to help
prevent interference.
CS Treadmill Owner’s Guide
31
HRC Safety
chapter four: HRC
Two users wearing the same kind of transmitter at the same
time and in close proximity may cause false heart rate display
readings.
Technical
Tips
Use a Polar® brand standard transmitter 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.
HRC Safety
Features
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 your maximum heart rate as determined by your
physician).
CS Treadmill Owner’s Guide
32
chapter five
Fitness Tests
In This Chapter:
Gerkin Fitness Test
Accuracy of the Gerkin Test
Military Fitness Tests
Chapter 1: Basic Operation
Chapter 2: The Console
Chapter 3: User Workouts
Chapter 4: HRC (Heart Rate Control)
Chapter 5: Fitness Tests
Chapter 6: Fans
Chapter 7: Designing an Exercise Program
Chapter 8: Care and Maintenance
Gerkin Fitness Test
chapter five: fitness tests
One way to measure your overall fitness is to take a Gerkin
fitness test. Named after the Arizona researcher who designed
this test, this submaximal treadmill test (submaximal means
you work below maximum effort) is used to predict VO2 max:
the volume of oxygen you can consume while exercising at
your maximum capacity. This particular test has gained great
popularity in the firefighter and law enforcement community.
Like most fitness tests, it is classified as a graded exercise test
(GXT). The test is stopped at the point your heart rate reaches
85% of your age-predicted maximum.
About the
Gerkin Test
Select the Gerkin test under the Advanced Options
key.
Enter your age, which is used to calculate your test termination
point.
The version of the Gerkin
The Gerkin protocol starts
Protocol that TRUE uses in its
at 4.5 miles per hour at a
exercise machines is the new
0% incline. It then increases
equation of 205.8 – 0.685*age.
speed or incline every 60
To better understand why we
seconds. For example, at
selected this method over the
the seven-minute mark, the
outdated “220 – age” maximal
speed increases to 6 miles
heart rate equation, you can
per hour while the incline
review the scientific paper in
raises to 8%.
Journal of Exercise Physiology,
a PDF document located
When your heart rate
at http://www.asep.org/
reaches 85% of your ageDocuments/Robergs2.pdf.
predicted maximum, the
Using the
Gerkin Test
test waits for your heart rate
to exceed the target for 15
seconds, then terminates the test.
CS Treadmill Owner’s Guide
34
Accuracy of the Gerkin Test
chapter five: fitness tests
The scientific journal, Occupational Medicine, published
a study in 2004 on the accuracy of the Gerkin test. The
conclusion:
Accuracy of
the Gerkin
Test
“The Gerkin treadmill protocol 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 level, the Gerkin test can be used to
measure progress over time.
CS Treadmill Owner’s Guide
35
Military Fitness Tests
chapter five: fitness tests
Each of the four service branches has their own fitness test
protocol. All of them work in the same basic way: you input
personal information, then run a set distance as fast as you can.
A score will then be displayed based on the scoring table for the
chosen protocol.
Military
Fitness
Tests
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. Enter age.
3. Press Start to run 1.5-mile test.
Marines Test
1. Enter sex.
2. Press Start to run 3-mile test.
CS Treadmill Owner’s Guide
36
chapter six
Fans
In This Chapter:
Fan Accessory
Chapter 1: Basic Operation
Chapter 2: The Console
Chapter 3: User Workouts
Chapter 4: HRC (Heart Rate Control)
Chapter 5: Fitness Tests
Chapter 6: Fans
Chapter 7: Designing an Exercise Program
Chapter 8: Care and Maintenance
Fan Accessory
chapter six: fans
The fans have two speeds and an Off button. The default is low
speed.
Fans on
CS
Treadmills
OFF
MEDIUM
HIGH
CS Treadmill Owner’s Guide
38
chapter seven
Designing an
Exercise Program
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 & Sports Training Programs
Chapter 1: Basic Operation
Chapter 2: The Console
Chapter 3: User Workouts
Chapter 4: HRC (Heart Rate Control)
Chapter 5: Fitness Tests
Chapter 6: Fans
Chapter 7: Designing an Exercise Program
Chapter 8: Care and Maintenance
The F.I.T. Concept Defined
chapter seven: designing an exercise program
The workout portion of your exercise program consists of three
major variables: Frequency, Intensity, and Time.
Frequency: How Often You Exercise
What is
the F.I.T.
Concept?
You should exercise three to five times a week to improve
your cardiovascular and muscle fitness. Improvements are
significantly smaller with less frequent 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.
Alternate days of moderate and easy exercise to help your body
adapt to new levels of exertion without unnecessary strain.
If you are just beginning an exercise program, you may be most
comfortable walking at a speed of 1-2 mph. As you use your
treadmill regularly, higher speeds may be more comfortable and
more effective.
Inability to maintain a smooth, rhythmic motion suggests that
your speed and/or elevation may be too great.
If you feel out of breath before you have exercised 12 minutes,
you are probably exercising too hard.
CS Treadmill Owner’s Guide
40
The F.I.T. Concept Defined
chapter seven: designing an exercise program
As your fitness level improves, you will need to increase your
workout intensity in order to reach your target heart rate. The
first increase may be necessary after two to four weeks of regular
exercise. Never exceed your target heart rate zone. Increase the
speed and/or incline on the treadmill to raise your heart rate to the
level recommended by your doctor. The incline feature can be used
to greatly increase the workload without increasing speed.
METs
One MET is the amount of 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 exercise within your target heart
range, the greater the aerobic benefits.
To begin, maintain two to three minutes of steady, rhythmic exercise
and then check your heart rate.
The initial goal for aerobic training is 12 continuous minutes.
Increase your workout time approximately one or two minutes per
week until you are able to maintain 20-30 continuous minutes at
your training heart rate.
CS Treadmill Owner’s Guide
41
Utilizing the F.I.T. Concept
chapter seven: designing an exercise program
The F.I.T. concept and chart are designed to help you begin
a program tailored to your needs. You may wish to keep an
exercise log to monitor your progress.
Using the
F.I.T. Concept
You can get valuable fitness benefits from your TRUE
Treadmill. Using the treadmill regularly may increase the
ability of your heart and lungs to supply oxygen and nutrients
to exercising muscles over an extended period of time. The
treadmill will also help you develop added muscle endurance
and balanced strength throughout your body.
Your Fitness
Program
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 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.)
Determining
Your Needs
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 the lower part
of the target zone (60 percent) during the first few months
of your exercise program. As you gradually progress you can
increase your target to 75 percent. According to the AHA,
"Exercise above 75 percent of the maximum heart rate may be
too strenuous unless you are in excellent physical condition.
Exercise below 60 percent gives your heart and lungs little
conditioning."
CS Treadmill Owner’s Guide
42
Beginning Your F.I.T. Program
chapter seven: designing an exercise program
In addition to monitoring your heart rate as you exercise, be
certain of how quickly your heart rate recovers. If your heart rate
is over 120 beats per minute five minutes after exercising, or is
higher than normal the morning after exercising, your exertion
may be too strenuous for your current level of fitness. Reducing
the intensity of your workout is recommended.
The age-adjusted target heart rates indicated in the chart in
Appendix A reflect averages. A variety of 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
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 walking even if you plan
to run. Start slowly, exploring different speeds until you can
comfortably sustain your speed.
Beginning
Your
Exercise
Program
A good suggestion is a minimum of three minutes. Perspiration
on your brow is a good indicator of a thorough warm-up. The
older you are, the longer your warm-up period should be.
CS Treadmill Owner’s Guide
43
Beginning Your F.I.T. Program
chapter seven: designing an exercise program
Workout: Brisk and Rhythmic Exercise
The workout trains and conditions your heart, lungs, and
muscles to operate more efficiently. Increase exercise in
response to your heart rate to train and strengthen your
cardiovascular system. Concentrate on moving your arms and
legs smoothly. Walk naturally and avoid jerking motions that
can cause pulled muscles, sprained joints, and loss of balance.
Cool-Down: Slow and Relaxed 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 several times a day to get into the habit
of exercising.
Try to reach and maintain 60-65 percent of your maximum
heart rate. Alternate exercise with periods of rest until you can
sustain 12 continuous minutes of exercise at 60-65 percent of
your maximum heart rate.
Begin exercising in three to five minute sessions.
CS Treadmill Owner’s Guide
44
Establishing and Maintaining Fitness
chapter seven: designing an exercise program
If you can sustain 12 but not 20 continuous minutes of
exercise in your target heart rate zone:
Exercise three to five days a week.
Establishing
Aerobic
Fitness
Rest at least two days per week.
Try to reach 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:
Maintaining
Aerobic
Fitness
Managing
Weight
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 percentage of body fat. If
weight loss is a goal, combine an increase in the length of
your workouts with a moderate decrease in caloric intake. For
weight control, how long and how often you exercise is more
important than how hard you exercise.
CS Treadmill Owner’s Guide
45
Weight & Sports Training Programs
chapter seven: designing an exercise program
Here are some tips to achieving your weight management
goal:
Managing
Weight
Consume most of your dietary calories at breakfast and lunch,
and eat a light dinner. Do not eat close to bedtime.
Exercise before meals. Moderate exercise 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.
Sports
Training
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 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 Treadmill Owner’s Guide
46
chapter eight
Care & Maintenance
In This Chapter:
Regular Cleaning
Calibration
Treadbelt Adjustment
Belt and Deck Maintenance
Chapter 1: Basic Operation
Chapter 2: The Console
Chapter 3: User Workouts
Chapter 4: HRC (Heart Rate Control)
Chapter 5: Fitness Tests
Chapter 6: Fans
Chapter 7: Designing an Exercise Program
Chapter 8: Care and Maintenance
Regular Cleaning
chapter eight: Care and Maintenance
Caution: except for the areas described below, all service
on this treadmill should be performed by a qualified fitness
equipment technician. During the warranty period, please
contact your dealer for service.
The treadmill console and handrails should be wiped down
with a clean, dry towel after every workout.
General
Cleaning
Once a day, the treadmill console and handrails should 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:
Weekly
Inspection
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 pedestal screws, pedestal hinge screws,
and motor cover screws are tight.
9. Check that the CHR pads are working.
CS Treadmill Owner’s Guide
48
Calibration
chapter eight: Care and Maintenance
Clean the treadmill of dust and dirt that might accumulate
under and behind the treadmill. Vacuum small rubber particles
that accumulate alongside the belt and behind the treadmill —
these particles are from the soles of running shoes.
Monthly
Cleaning
This procedure is used to ensure speed and incline accuracy.
It should be done following any moving of the treadmill to
a different location in your facility, as well as following any
internal service.
Calibration
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 still does not
calibrate successfully, call your dealer for service.
5. Remove safety key to exit calibration mode.
When the belt and deck are properly maintained, your treadmill will work at maximum efficiency. In return you will see a
reduction in energy consumption and an increase in long-term
performance.
For average use of your treadmill, TRUE recommends you lubricate under the treadbelt once per year. For heavy use, which
is more than 10 hours per week, TRUE recommends lubricating every three months.
Belt and
Deck
Maintenance
CS Treadmill Owner’s Guide
49
Treadbelt Adjustment
chapter eight: Care and Maintenance
Your treadmill's running belt has been properly aligned at the
factory. However, when the treadmill is used on an uneven
surface, please follow these instructions:
Treadbelt
Adjustment
1 - Stand beside the treadmill, place the safety key
onto the control panel and follow operating
instructions for running the treadmill at 5 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.
CS Treadmill Owner’s Guide
50
appendix a
Target Heart Rate Chart
A Guide to Help You Pick an
Initial Target Heart Rate
appendix a
Target
Heart Rate
Chart
CS Treadmill Owner’s Guide
52
appendix b
METs Table
How Speed and Incline Affect
Workload, Expressed in METs
appendix b
CS Treadmill Owner’s Guide
54
appendix c
METs Explanation
and Formulas
A Note About Calorie
Expenditure Calculations
appendix c
TRUE treadmills use the calorie expenditure formula as
described in Guidelines for Exercise Testing and Prescription
from the American College of Sports Medicine. This is the
most widely accepted formula for running and walking.
The ACSM guide says that running burns calories twice as fast
as walking, e.g., a 150-pound person jogging at 5 mph requires
548 calories per hour, while walking at 5 mph requires 274 per
hour.
(Other respected researchers such as David Costill think the
ACSM overstates the energy difference between 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.)
A Note
About
Calorie
Expenditure
Calculations
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 assumes you are walking at 3 mph
and slower, and running at 5 mph and faster. Between those
two speeds, the treadmill combines the walking and running
formulas to make its best guess.
Variations in human exercise efficiency are another potential
source of error, with differences of plus or minus 20% common
in the population.
CS Treadmill Owner’s Guide
56
appendix d
Specifications
The Size and Performance Attributes
of Your CS Treadmill
appendix d
CS8.0
CS6.0
CS4.0
Motor
TRUE 5hp AC Max
Drive
TRUE 5hp AC Max Drive
TRUE 5hp AC Max
Drive
Frame
11-Guage Heavy Duty
Welded Steel
11-Guage Heavy Duty
Welded Steel
11-Guage Heavy Duty
Welded Steel
Pedestals
Hydroformed Steel
Hydroformed Steel
Hydroformed Steel
HRC Cruise Control
YES
YES
N/A
Pre-Set Workouts
10
10
10
User Defined
3
3
3
Footprint
84.5”L x 37”W
84.5”L x 37”W
84.5”L x 37”W
Running Surface
63”L x 23”W
63”L x 23”W
63”L x 23”W
Incline
-3% to 18%
0% to 18%
0% to 18%
Speed
0-15 mph (0-24 kph)
0-12 mph (0-19 kph)
0-12 mph (0-19 kph)
Full/Light Commercial Warranty
Frame (Lifetime), Motor Frame (Lifetime), Motor
Frame (Lifetime), Mo(5 yrs), Parts (3 yrs),
(5 yrs), Parts (3 yrs), Labor tor (5 yrs), Parts (3 yrs),
Labor (3 yr)
(3 yr)
Labor (3 yr)
CS Treadmill Owner’s Guide
58
F o u n d e d
1 9 8 1
865 Hoff Road
St. Louis, MO 63366
800.426.6570
www.truefitness.com
110308
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