True Fitness CS8.0 manuel d'utilisation

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Un bon manuel d’utilisation

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Le mot vient du latin "Instructio", à savoir organiser. Ainsi, le manuel d’utilisation True Fitness CS8.0 décrit les étapes de la procédure. Le but du manuel d’utilisation est d’instruire, de faciliter le démarrage, l'utilisation de l'équipement ou l'exécution des actions spécifiques. Le manuel d’utilisation est une collection d'informations sur l'objet/service, une indice.

Malheureusement, peu d'utilisateurs prennent le temps de lire le manuel d’utilisation, et un bon manuel permet non seulement d’apprendre à connaître un certain nombre de fonctionnalités supplémentaires du dispositif acheté, mais aussi éviter la majorité des défaillances.

Donc, ce qui devrait contenir le manuel parfait?

Tout d'abord, le manuel d’utilisation True Fitness CS8.0 devrait contenir:
- informations sur les caractéristiques techniques du dispositif True Fitness CS8.0
- nom du fabricant et année de fabrication True Fitness CS8.0
- instructions d'utilisation, de réglage et d’entretien de l'équipement True Fitness CS8.0
- signes de sécurité et attestations confirmant la conformité avec les normes pertinentes

Pourquoi nous ne lisons pas les manuels d’utilisation?

Habituellement, cela est dû au manque de temps et de certitude quant à la fonctionnalité spécifique de l'équipement acheté. Malheureusement, la connexion et le démarrage True Fitness CS8.0 ne suffisent pas. Le manuel d’utilisation contient un certain nombre de lignes directrices concernant les fonctionnalités spécifiques, la sécurité, les méthodes d'entretien (même les moyens qui doivent être utilisés), les défauts possibles True Fitness CS8.0 et les moyens de résoudre des problèmes communs lors de l'utilisation. Enfin, le manuel contient les coordonnées du service True Fitness en l'absence de l'efficacité des solutions proposées. Actuellement, les manuels d’utilisation sous la forme d'animations intéressantes et de vidéos pédagogiques qui sont meilleurs que la brochure, sont très populaires. Ce type de manuel permet à l'utilisateur de voir toute la vidéo d'instruction sans sauter les spécifications et les descriptions techniques compliquées True Fitness CS8.0, comme c’est le cas pour la version papier.

Pourquoi lire le manuel d’utilisation?

Tout d'abord, il contient la réponse sur la structure, les possibilités du dispositif True Fitness CS8.0, l'utilisation de divers accessoires et une gamme d'informations pour profiter pleinement de toutes les fonctionnalités et commodités.

Après un achat réussi de l’équipement/dispositif, prenez un moment pour vous familiariser avec toutes les parties du manuel d'utilisation True Fitness CS8.0. À l'heure actuelle, ils sont soigneusement préparés et traduits pour qu'ils soient non seulement compréhensibles pour les utilisateurs, mais pour qu’ils remplissent leur fonction de base de l'information et d’aide.

Table des matières du manuel d’utilisation

  • Page 1

    truefitness.com / 800.426.6570 / 1.636.272.7100 CS8.0 U pright and Recu mb e nt B ike Owne r’ s Gu id e[...]

  • Page 2

    In 1981, F rank T r ula ske launched TRUE Fitness®, and beg an manufacturing premium hand-craf ted treadmills . His team ’ s obse ssion with quality has prop elled TRUE to the top of the f itness industr y and has cre at e d one of America ’ s olde st, l argest and most resp ec ted fitness e quipment manufacturers. Ov e r t h e y e a r s, T R [...]

  • Page 3

    CS8.0 B ikes Owner’ s Guide 3 Review fo r Y ou r Safety I   S I  Whe n u sing this e xer cise machine, ba sic pre caution s should always be followe d, which includes the following : Read and understand all instr uctions and war nings prior to use. Obtain a me dical exam befo[...]

  • Page 4

    CS8.0 B ikes Owner’ s Guide 4 St ar ting U p Durin g Y ou r Wo rkout P aus i n g Y ou r Wo rkout Be gin pe daling . The di splay w ill st art up in WORKOUT SETU P . QUIC K ST ART into a manual workout by pressing . SELEC T A DIFFER EN T WORKOU T by pressing the workout keys . Press workout keys more than once for more workouts . ACCE PT E ACH SET[...]

  • Page 5

    CS8.0 B ikes Owner’ s Guide 5 T ab le o f Co nte nts Quick Start ..............................................................................................4 1. Introduction........................................................................................6 2. Riding Y our Bike........ .....................................................[...]

  • Page 6

    Chapte r O ne I ntr o ductio n In T h is Chapter: T o p Fea tures F an cy Fea tures Basi c Fea tures Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: The Displa y Chapter 4: W orkout Setup Chapter 5: Manual Control Chapter 6: Pr e -Set W orkouts Chapter 7: Heart R ate Con trol Chapter 8: Calorie Goal W orkout Chapter 9: Designing Y o[...]

  • Page 7

    CS8.0 B ikes Owner’ s Guide 7 T o p F ea tu res C O: I    Intr o ductio n T o p Fea tures Y our new C S8.0 bike console is the most sophisticated exercise comput er in the fitness industr y . Even the sim plest operation, Manual Control, wor ks in a sp ec ial and usef ul way . But the CS8.0[...]

  • Page 8

    CS8.0 B ikes Owner’ s Guide 8 Fa n c y Fea tures A dvanced Cu stom P rog ramm ing : Create up to thre e dif feren t program profiles , up to 60 s egments long , using any of four different prog ramming me thods , including a Re cord mo de. Custom Inter val s : C hoos e your ow n interv al worklo ad and duration. HRC Ultra: B oth contin uous and i[...]

  • Page 9

    CS8.0 B ikes Owner’ s Guide 9 Three-mo de Manual C ontrol : MET -ba sed, bic ycle simulation, or 10-watt increments . F our P re-set P rog rams : E as y interv als , spe ed inter vals , rolling hills , and one big hill. C SA FE Audio C ontrol : V olume and channel remote control of compatible systems . C SA FE Pow er : Supply p ower to an externa[...]

  • Page 10

    Ridin g Y ou r B ike In T h is Chapter: Wo rkout Bas ics Ri di ng Fo rm Hear t Ra te Mon it o ring Ch est Strap Use Co nt act Hear t Ra te Use Gettin g th e Most From CHR Chapte r T wo Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: The Displa y Chapter 4: W orkout Setup Chapter 5: Manual Control Chapter 6: Pr e -Set W orkouts Chapt[...]

  • Page 11

    CS8.0 B ikes Owner’ s Guide 11 Set your weight before ever y workout. This allow s the CS8.0 bike to control your workout more effec tively . Se e the Personal Power sec tion in C hapter 5 for more information. The b ody weight setting does not affect the calor ie expenditure calculation. Unlike treadmills or other weight -bear ing exercises , ca[...]

  • Page 12

    CS8.0 B ikes Owner’ s Guide 12 Foot Positi o n Pedal C a dence Brea thing Riders are most effic ient if they place the ball of their foot in the cent er of the p edal. Other riders are more comfortable if the arch of their foot is ag ainst the pe dal. Riders are encouraged to b e as effic ient a s p ossible, but use your own judgement in the comf[...]

  • Page 13

    CS8.0 B ikes Owner’ s Guide 13 Mo nit o ring You r H ear t Ra te The CS8.0 bike has two ways of monitoring your heart rate: 1. By u sing a chest strap that transmit s your he art rate to the bike v ia radio. 2. By u sing the met al contact hear t rate pads on the handlebars . Although your bike f unctions fine without using the heart rate monitor[...]

  • Page 14

    CS8.0 B ikes Owner’ s Guide 14 Chest Strap Us e C T: R Y B  Che st St rap Hear t Ra te Mo nit o ring When you we ar a Polar or com patible transmitter strap, the bike will display your heart rate a s a digital b eats -p er -minute ( bpm) readout . This monitoring is ver y accurate, ty pical[...]

  • Page 15

    CS8.0 B ikes Owner’ s Guide 15 Co nt act H ear t Ra te Us e C T: R   Y B  Co nt ac t Hear t Ra te (CHR) The c ontact hear t rate system lets you monitor your hear t rate without wear ing a strap. Gently gra sp the contact heart rate pads a s shown below . When the s ystem de tect s your han[...]

  • Page 16

    CS8.0 B ikes Owner’ s Guide 16 G etting the M ost F rom CHR C T: R   Y B  1. Exercise with smooth bo dy motions. A void excessive b ody motion, espe cially in your arms and upper b ody . 2. Breathe smoothly and regul arly , and avoid talking . ( T alking will cause unrepresentative hear t r[...]

  • Page 17

    The D is pl a y In T h is Chapter: Ke yp ad L a yout Wha t the Keys Do U p per C o nso le Ho w t o Read Y our D is pla y Chapte r Thre e Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: T he Display Chapter 4: W orkout Setup Chapter 5: Manual Control Chapter 6: Pr e -Set W orkouts Chapter 7: Heart R ate Con trol Chapter 8: Calorie Go[...]

  • Page 18

    CS8.0 B ikes Owner’ s Guide 18 Keyp ad L a yout C T: T  D  [...]

  • Page 19

    CS8.0 B ikes Owner’ s Guide 19 Wha t the Ke ys Do C T: T  D   Change D ispl ay: Change s d ata readout s from one set of four to the other se t. Press and hold for two s econds to have the set s automatically alternate back and forth ever y f ive seconds . , W orkload : Adjusts workload higher[...]

  • Page 20

    CS8.0 B ikes Owner’ s Guide 20 Wha t the Ke ys Do C T: T  D   HRC W orkout s: Cycles through Constant , Inter val, HRC Ultra , and HRC Ultra Inter val. Se e Chapter 7. C alorie G oal : Selec ts the Calorie G oal workout. Se e Chapter 8. Inter vals : Cycles through Ea sy , Spor t, and Custom. S[...]

  • Page 21

    CS8.0 B ikes Owner’ s Guide 21 U ppe r Co nso le C T: T  D   Dist ance: An estimate of how far you would have trave led on an outdoor bike.* Calorie s: An estimate of your calorie s burned. This doe s not include your basal met abolic rate, which is about 72 calorie s per hour for a 150-p ound[...]

  • Page 22

    CS8.0 B ikes Owner’ s Guide 22 How t o Read Y ou r D is pl a y C T: T  D   Lev el : In all other workout mo des , indicates which workout level is sele cted. In Bike Mo de, indicates which of 21 gears is selecte d. T ime : Show s the amount of time remaining in your workout. If you press , thi[...]

  • Page 23

    Wo rk out S etu p In T h is Chapter: Settin g U p Y our Workout Duri ng Y our Wo rkout Chapte r Fou r Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: The Displa y Chapter 4: W or kout Setup Chapter 5: Manual Control Chapter 6: Pr e -Set W orkouts Chapter 7: Heart R ate Con trol Chapter 8: Calorie Goal W orkout Chapter 9: Designing Y[...]

  • Page 24

    CS8.0 B ikes Owner’ s Guide 24 S ettin g U p Y ou r Wo rk out C F: W  S W orkout Se tup is available both before and during your workout. In W orkout Se tup: • Y ou c an easily e dit all the available options of e ach workout. • Y ou s ee a W orkout Pre vie w graphic w ith a representat[...]

  • Page 25

    Manual Co ntro l In T h is Chapter: Per so nal Power Fi n e Co ntr o l Bi ke Mo de Chapte r F ive Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: The Displa y Chapter 4: W orkout Setup Chapter 5: Manual Con trol Chapter 6: Pr e -Set W orkouts Chapter 7: Heart R ate Con trol Chapter 8: Calorie Goal W orkout Chapter 9: Designing Y our[...]

  • Page 26

    CS8.0 B ikes Owner’ s Guide 26 Intr o ductio n Pe r s o na l Power Fine Co ntro l Pe r so nal Powe r Fine Co ntro l C F: M C   Manual Control can operate three different ways : P ersonal P ower F ine Control, Bike Mode, and 10-watt mode. In all mo des , change levels either by using the [...]

  • Page 27

    Pre-S et Wo rk outs In T h is Chapter: Wo rkout Cho ices Hi ll Wo rkout Pro fi les Inter v al Wo rkout Pro fi les Ho w Wo rkout an d Segment Le vels Affect Mets Ho w Y our Wei ght Affect s Wo rkl o ad Cust om Inter v als Chapte r S ix Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: The Displa y Chapter 4: W orkout Setup Chapter 5: M[...]

  • Page 28

    CS8.0 B ikes Owner’ s Guide 28 Wo rk out Cho ices C S: P-S W  H il l and I nt e r v al Wo rkouts Just like manual control, the hill and interv al workouts compensate for different bo dy weights . The two hill workouts are: • RollingHills , a series of gently changing workloads . •[...]

  • Page 29

    CS8.0 B ikes Owner’ s Guide 29 H ill Wo rk out Pro f iles C S: P-S W  Hill Wo rkout Pro f iles Ro lling H ills O ne B ig H ill[...]

  • Page 30

    CS8.0 B ikes Owner’ s Guide 30 I nt e r v al Wo rkout Pro f iles I nte r v al Wo rkout Pro f iles C S: P-S W  Easy I nte rv als S po r t I nte r v als[...]

  • Page 31

    CS8.0 B ikes Owner’ s Guide 31 How Wo rkout and S egment Leve ls Af fec t MET s C S: P-S W  Program Le ve l MET s S egment Leve l Six teen di fferent le vels are a v ailab le t o change th e di fficul t y of a wo rkout . Th e wo rkl o ad intens iti es e xp an d an d co ntract dep en di ng o n [...]

  • Page 32

    CS8.0 B ikes Owner’ s Guide 32 Range o f Workl oad C S: P-S W  Ho w Wo r kou t Lev e ls Af f ec t Ran ge of Wo rkload Note that time of workout is the same (This graph is a f igurative representation. Actual workouts differ in composition.) Since inter val training is a common typ e of workout[...]

  • Page 33

    H ear t Ra te Co ntro l In T h is Chapter: Introduc tio n t o HRC T ypes o f HR C Co nst ant an d Inter v al HR C Intro to HRC U l tra HRC Ul tra Workout Inter v al HR C U l tr a Wo rkout Cruis e Co ntro l Impo r t ant Po i nt s About HRC Chapte r S eve n Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: The Displa y Chapter 4: W orko[...]

  • Page 34

    CS8.0 B ikes Owner’ s Guide 34 I ntro ducti o n to HRC C S : H  R  C Co nst ant HRC TRUE’ s hear t rate control (HRC ) workouts le t the bike monitor your rela tive ex ercise intensity by w ay of your heart rate, then automa tically adjust the workload to ke ep you at your tar[...]

  • Page 35

    CS8.0 B ikes Owner’ s Guide 35 T ypes o f HR C C S : H  R  C T ype s o f HRC The CS8.0 bike has five ty pe s of he art rate control: • Const ant : pick a target heart rate, and the bike will control your workout from the ver y beg inning so that you reach your target within[...]

  • Page 36

    CS8.0 B ikes Owner’ s Guide 36 Co nst ant & I nte r v al HRC C S : H  R  C Co nst ant HRC I nt e r v al HRC Constant H RC i s the most well known ty pe of HRC , and i s the ea siest to us e. The bike will gradually rais e your he art rate so that you reach your target w ithi[...]

  • Page 37

    CS8.0 B ikes Owner’ s Guide 37 HRC U l tra Ove r view C S : H  R  C Why Us e HR C U l tra Wo rkouts? As mentioned in the Constant HRC sec tion, a s you tire in the last third of your workout , your hear t rate has a tendenc y to ri se, which Const ant HRC addresse s by reducing [...]

  • Page 38

    CS8.0 B ikes Owner’ s Guide 38 HR C U l tra Wo rkout HRC U l tra Wo rk out C S : H  R  C % o f Max H ear t Ra te Unlike Constant and Inter val H RC, you don ’ t pick a target hear t rate, but you must enter your age corre ctly . F or the first fif th of your workout time, HRC [...]

  • Page 39

    CS8.0 B ikes Owner’ s Guide 39 I nte r v al HRC U l tra Wo rkout C S : H  R  C I nt e r v al HRC U l tra Interv al HRC Ultra work s similarly to Inter val HRC , but the work t arget he art rates g radually increa se through your workout . The first work seg ment target is 88% HR[...]

  • Page 40

    CS8.0 B ikes Owner’ s Guide 40 Cru is e Co ntro l C S : H  R  C Cr ui se Co ntro l This is the simplest way to enter Const ant HRC training . While in manual or any program you can enter Constant HRC by simply pressing the Heart R ate Control ke y . Y our current heart rate will[...]

  • Page 41

    CS8.0 B ikes Owner’ s Guide 41 Impo r t ant Po ints About HRC C S : H  R  C Imp o r t an t Po ints Abo ut Hear t Ra te Co ntro l The hear t rate monitor transmitter strap should b e worn accor ding to the guidelines in Chapter 2 . If the transmitter strap is adjuste d or move d [...]

  • Page 42

    C al o rie Goal Wo rkout In T h is Chapter: Cal o ri e Go al Wo rkout Chapte r E i ght Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: The Displa y Chapter 4: W orkout Setup Chapter 5: Manual Control Chapter 6: Pr e -Set W orkouts Chapter 7: Heart R ate Con trol Chapter 8: Calorie Goal W orkout Chapter 9: Designing Y our Own W orkou[...]

  • Page 43

    CS8.0 B ikes Owner’ s Guide 43 C alo rie Goal Wo rkout C E : C    G  W  Settin g U p A C al o rie Goa l Wo rkout Calorie G oal let s you pick a total number of calories and workout time, then calculates a steady- state exercise at a work le vel ( Cruising W att s ) so that[...]

  • Page 44

    CS8.0 B ikes Owner’ s Guide 44 V isu al E xpl ana tio n C E : C    G  W  Calo rie Goa l Wo rkout Graph W a tts Time[...]

  • Page 45

    D es i gning Y our Own Wo rk out In T h is Chapter: Crea tin g Y our O wn Wo rkout Cust om Wo rkout s Cust om Inter v als Chapte r N ine Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: The Displa y Chapter 4: W orkout Setup Chapter 5: Manual Control Chapter 6: Pr e -Set W orkouts Chapter 7: Heart R ate Con trol Chapter 8: Calorie Go[...]

  • Page 46

    CS8.0 B ikes Owner’ s Guide 46 Cre a tin g You r Own Wo rkout There are two b asic ways to c reate your own custom workout : have the CS8.0 bike re cord your le vel se ttings during a manual workout , or enter the workout levels dire ctly w ith the ke ypad. The maximum number of seg ments in e ach custom program is 60. Y ou can store three differ[...]

  • Page 47

    CS8.0 B ikes Owner’ s Guide 47 Crea ting Y ou r Own Wo rk out C N : D    Y O W  Custom Programs Step-B y-Step • Press Advance d O ptions until Custom Program 1, 2, or 3 is displayed. • Use the , keys to selec t the ty pe of custom program: scale, fi xed, recor[...]

  • Page 48

    CS8.0 B ikes Owner’ s Guide 48 Cust om Wo rk outs C N : D    Y O W  Custom Wo rkouts In D e pth Scale : simply enter the work level for any number of seg ments betwe en 1 and 60. The progress display shows you how it is scaling each se gment to span the entire wor[...]

  • Page 49

    CS8.0 B ikes Owner’ s Guide 49 Cust om I nte r v als C N : D    Y O W  Custom I nt e r v als Since inter val training is a common typ e of workout , the CS8.0 console has an extra-easy way to enter a custom interv al program. After sele cting Custom Inter vals wit[...]

  • Page 50

    F itness Test In T h is Chapter: T est Introducti o n Pro p er Prep ara tio n and B eha vio r Ho w th e Test Wo rk s Ho w t o Us e Y our Resul ts T est Speci fi c Issues Chapte r Te n Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: The Displa y Chapter 4: W orkout Setup Chapter 5: Manual Control Chapter 6: Pr e -Set W orkouts Chapte[...]

  • Page 51

    CS8.0 B ikes Owner’ s Guide 51 Test I ntro ductio n C T: F T Intr o ductio n Instr uctio ns The CS8.0 bike fitness test is an improved implementation of the YMC A protocol fitness test , as desc ribe d in the ACSM Guidel ines , Chapter 4. ( Se e Bi bliography . ) The bike must monitor your he art[...]

  • Page 52

    CS8.0 B ikes Owner’ s Guide 52 Y ou should : • Stay as relaxed a s p ossible during the test , bre athing smoothly and regularly . • Be dresse d in comfortable workout clothes and r iding in a room with comfortable air temperature and humidity . Y ou should not : • Eat within three hours pr ior to testing , but you should not b e hungr y , [...]

  • Page 53

    CS8.0 B ikes Owner’ s Guide 53 How the Test Wo rks C T: F T Ho w the Test Wo rks The test consists of four three-minute stages . Stage one is a warmup stage. Stages two, three, and four are at ever-increasing workloads , with your heart rate measure d during the s econd and third minute of each s[...]

  • Page 54

    CS8.0 B ikes Owner’ s Guide 54 How t o Us e Y ou r Resul ts C T: F T How to Us e Y ou r Resul ts The b est way to use the results of a fitne ss test i s to track your progress in an ex ercise program. T est yourself about ever y two week s , under clos ely similar conditions . Y ou c an also use [...]

  • Page 55

    CS8.0 B ikes Owner’ s Guide 55 Note that the abs olute accurac y of this test i s appro ximat ely +/- 15% compared to a laborator y maximal test . (Se e Swain and Leutholtz , M etabolic Calculation s , page 63). The results on the CS8.0 bike should be some what better since it use s an improved maximum hear t rate formula (see Appendi x A). The r[...]

  • Page 56

    Me d i cal and E r gomete r Mo de In T h is Chapter: Wha t Th es e Mo des Do Ho w T hes e Mo des are Di fferent Chapte r E leve n Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: The Displa y Chapter 4: W orkout Setup Chapter 5: Manual Control Chapter 6: Pr e -Set W orkouts Chapter 7: Heart R ate Con trol Chapter 8: Calorie Goal W or[...]

  • Page 57

    CS8.0 B ikes Owner’ s Guide 57 Wha t Thes e Mo des Do C E : M   E M  These modes require the use of the external power option, and are accesse d by chang ing the default operation mo de in S etup Mode (se e Chapter 14 ). They dif fer f rom normal op erati[...]

  • Page 58

    CS8.0 B ikes Owner’ s Guide 58 How Thes e M o d es are D iff ere nt C E : M   E M  Ho w The s e Mo des Are Differen t O pe ra tio ns Restricti o ns S et tin g Pe d al RPM Limit The two mode s differ in the way they control workload: Ergometer Mode: This e[...]

  • Page 59

    O the r Fu nc tio ns In T h is Chapter: O th er Fun Stuff Chapte r T we l ve Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: The Displa y Chapter 4: W orkout Setup Chapter 5: Manual Control Chapter 6: Pr e -Set W orkouts Chapter 7: Heart R ate Con trol Chapter 8: Calorie Goal W orkout Chapter 9: Designing Y our Own W orkout Chapter [...]

  • Page 60

    CS8.0 B ikes Owner’ s Guide 60 O the r Fu n Stu ff C T : O  F   Happy W orkout : This allows riders to per form a virtual (i.e., imaginar y) world-class workout . The bike think s the r ider is generating si x times as much p ower as he really is , and all the relat ed workout d[...]

  • Page 61

    Crea ting an E xe r cis e Pl an In T h is Chapter: T he F .I.T . Co ncept D efi n ed Uti lizin g th e F .I.T . Co n cept Begi n n i n g Y our F .I.T . Progr a m Est ablis h i n g and Maint ai ni n g Fitn ess Weight Management Spo r ts T rain i n g Chapte r Thir te e n Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: The Displa y Chap[...]

  • Page 62

    CS8.0 B ikes Owner’ s Guide 62 The F .I.T . Co n ce pt D e f ine d C T  : D    E P Wha t is the F .I .T . Co nce pt? The workout portion of your exer cise prog ram consists of three major v ariables : Fr equenc y , Intensity , and T ime. F [...]

  • Page 63

    CS8.0 B ikes Owner’ s Guide 63 The F .I.T . Co n ce pt D e f ine d C T  : D    E P As your fitness le vel improves, you will ne ed to increas e your workout intensity in order to reach your target hear t rate. The first increa se may b e ne[...]

  • Page 64

    CS8.0 B ikes Owner’ s Guide 64 Utilizing the F .I.T . Co nce pt C T  : D    E P Us i ng the F .I .T . Co nce pt Y ou r F it nes s Program D ete rm ini n g Yo ur Need s The F .I. T . concept i s designe d to help you beg in a prog ram tailor[...]

  • Page 65

    CS8.0 B ikes Owner’ s Guide 65 B eginning Y ou r F .I.T . Program C T  : D    E P In addition to monitoring your hear t rat e as you exer cise, b e certain of how quickly your he art rate re covers. If your hear t rate is over 120 b eats p [...]

  • Page 66

    CS8.0 B ikes Owner’ s Guide 66 W orkout : Br isk and Rhythmic E xercise The workout trains and conditions your heart , lungs , and muscles to op erate more effic iently . Increase exercise in response to your hear t rate to train and strengthen your cardiova scular sy stem. Concentrate on ex ercising smoothly . Cool-D ow n: Slow and Rela xed Exer[...]

  • Page 67

    CS8.0 B ikes Owner’ s Guide 67 Est ab lis hing & Maint aining F itness C T  : D    E P Est ab lis hing Ae r o b ic Fitness Maint aining Ae r o b ic Fitness If you c an sustain 12 but not 20 continuous minutes of ex ercise in your t arge[...]

  • Page 68

    CS8.0 B ikes Owner’ s Guide 68 We i ght Management C T  : D    E P Managing Wei ght Consistent aerobic ex ercise w ill help you change your b ody composition by lowering your percentage of b ody fat . If weight lo ss is a go al, combine an [...]

  • Page 69

    CS8.0 B ikes Owner’ s Guide 69 Spo r ts Training When you are training to improve strength and performance: • Exercise four to five days a week . Alternate ex ercise days and interv als of hard to ver y hard ex ercise with ea sy to moderate ex ercise. • Exercise for 30 minutes or longer . W ar ning : thes e strategies are intended for average[...]

  • Page 70

    S etu p Mo de In T h is Chapter: Gettin g Int o Setup Mo de Cust omiz ab le O pti o ns O do meters Chapte r Fou r te e n Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: The Displa y Chapter 4: W orkout Setup Chapter 5: Manual Control Chapter 6: Pr e -Set W orkouts Chapter 7: Heart R ate Con trol Chapter 8: Calorie Goal W orkout Chap[...]

  • Page 71

    CS8.0 B ikes Owner’ s Guide 71 G ettin g I nt o S etu p Mo de C F : S M How to G et I nt o Setu p Mod e Press and hold . Be gin pe daling the bike, or p ower up w ith external power . A t the f ive-digit “Pass Code” prompt, enter 1 0 1 0 1 . If you make a mist ake, st art entering th[...]

  • Page 72

    CS8.0 B ikes Owner’ s Guide 72 Cust omiz ab le O ptio ns C F : S M Customiz ab le O ptio ns Lang uag e: Current ly , only Engli sh is supp orte d. Units: English (default) or metric . Maximum W orkout T ime : F rom 1 to 98 minutes, and unlimited. Thirty minut es is the default. Default T[...]

  • Page 73

    CS8.0 B ikes Owner’ s Guide 73 Mo re Custo m O ptio ns C F : S M Default manual : Personal Power -base d, or Bic ycle Simulation, or Constant Power w ith 10- watt inc rements. Sound: T ones are on (default) or of f. Happy: Adds Happy Mode under Advanced Options ke y . C SA FE Enable: T u[...]

  • Page 74

    CS8.0 B ikes Owner’ s Guide 74 O domete r s C F : S M O domete r s Miles: Accumulat ed “miles , ” which is simulated road bike mile s. E ven though this is ju st a simulated number , it actually is a go od mea sure of stress and wear on the bike me chanism and brak ing system. Higher[...]

  • Page 75

    C are and M ainte nan ce In T h is Chapter: Ho w t o Care fo r Y our Bi ke Chapte r F ifte e n Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: The Displa y Chapter 4: W orkout Setup Chapter 5: Manual Control Chapter 6: Pr e -Set W orkouts Chapter 7: Heart R ate Con trol Chapter 8: Calorie Goal W orkout Chapter 9: Designing Y our Own[...]

  • Page 76

    CS8.0 B ikes Owner’ s Guide 76 Y our C S8.0 bike do esn ’ t re quire any routine maintenance, not even lubr ication. Ke eping it clean is the mo st imp ortant task . After e ver y workout : P erspiration should be w ipe d f rom the contr ol console, con tact he art rate pad s, shrouds , and seat . W e ekly: W ipe down your CS8.0 bike once a wee[...]

  • Page 77

    Appe nd ix A M axim u m Hear t Ra te an d T ar get Hear t RA te Appe ndix A[...]

  • Page 78

    CS8.0 B ikes Owner’ s Guide 78 Appe nd ix A T arget Hear t Ra te Char t Remember to check with your physician before b eg inning any exercise prog ram. Y our physican c an help determine an appropriate target hear t rate. Medications often affe ct hear t Che ck wit h Yo u r Physi cian[...]

  • Page 79

    CS8.0 B ikes Owner’ s Guide 79 Remember to check with your physician before b eg inning any ex ercise program. He/She can help determine an appropriate target heart rate. Medications often affec t heart rate. Rober t Robergs , editor of the prestig ious Journal of E xerci se Physiology , conducted a study in 2002 of the maximal he art rate equati[...]

  • Page 80

    Appe nd ix B M axim al O x ygen U pt ake an d MET s Appe nd ix B[...]

  • Page 81

    CS8.0 B ikes Owner’ s Guide 81 Appe nd ix B Maximal oxygen uptake, or VO 2 ma x, is considered the best single mea surement of cardiova scular fitne ss . It repre sents the pe ak rate of your b ody ’ s oxygen consumption capability , which is import ant b ecause this is one of the two bigge st factors in endurance p erformance. (The other big e[...]

  • Page 82

    CS8.0 B ikes Owner’ s Guide 82 MET s are define d as the ratio of the current body energ y expenditure rate compared with ba sal metabolic rate (BMR): MET s = ( VO2 rate of c urrent state) / 3.5 where 3.5 represent s BMR . VO 2 (oxygen uptake) and 3.5 are in units of ml/kg/minute of oxygen consumed by the bo dy . This oxy gen consumption rate cor[...]

  • Page 83

    Appe nd ix C Det ails o n Ho w th e CS8.0 B i ke Co ntr o ls Y our E xercise Intens ity Appe ndix C[...]

  • Page 84

    CS8.0 B ikes Owner’ s Guide 84 Appe nd ix C As you ride the CS8.0 bike, your exercise intensity is be st mea sured as the amount of power re ceived by the bike from your pe daling . This p ower is usually expressed in watts . The watts mea surement is calcul ated f rom your p edaling sp ee d (called cadence ) multiplied by the amount of resistanc[...]

  • Page 85

    CS8.0 B ikes Owner’ s Guide 85 Appe nd ix C Constant torque is use d in a mo difie d way in Bike Mode. In addition to constant resistance for a g iven “ gear , ” additional torque is applied to simulate wind and road resistance, as well as to compensate for dif ferent bo dy weights . P ersonal Power wa s initially designe d to v ar y workload[...]

  • Page 86

    Appe nd ix D A merican C o llege o f Spo r ts Medi ci n e Positi o n St an d o n E xercise an d Fitn ess Appe nd ix D[...]

  • Page 87

    CS8.0 B ikes Owner’ s Guide 87 Appe nd ix D In 1998, the Americ an College of Sp ort s Medicine completed their mo st imp ortant po sition st and, title d, “The recommended quantity and quality of exercise for de veloping and maintaining cardiorespirator y and musc ular fitness in healthy adult s . ” The ACSM i s re cognize d as the premier a[...]

  • Page 88

    CS8.0 B ikes Owner’ s Guide 88 Appe nd ix D T raining should b e three to f ive d ays p er week at b etween 55% and 90% ma ximum he art rate. D econditioned indiv iduals should st ay be tween 55% and 64%. T ot al duration of training should b e betwe en 20 and 60 minutes , with the time v ar ying inversely with intensity . High-intensity , short [...]

  • Page 89

    Appe nd ix E Sp eci fica tio ns Appe ndix E[...]

  • Page 90

    CS8.0 B ikes Owner’ s Guide 90 Appe nd ix E Resistance Hybrid Self-Generating Brake Drive 2 Stage Drive System with Poly- V Belts Crank One Piece For ged Steel Crank System W ith Sealed B earings Power Source Self-Generating . Optional External Power Supply A vailable Frame Robotically W elded Heavy-Duty T ubular Ste el Finish Powder Coat Seat - [...]

  • Page 91

    B ib li ography Referen ces an d Selected Readi ngs B ib liography[...]

  • Page 92

    CS8.0 B ikes Owner’ s Guide 92 B ib liography American College of Spor ts Medic ine, A CSM’ s Guidel ines for E xercise T e sting and P re scription . 6th edition. Philadelphia: Lippincott W illiams & W ilk ins, 2000. F ey nman, R ichard P ., The F e ynman Le ctures on Physics . Original e dition. Bo ston: Addison W esle y , 1970. ISBN: 0-2[...]

  • Page 93

    CS8.0 B ikes Owner’ s Guide 93 B ib liography Robergs , Rober t A . and L andwehr , Rober to. (2002) The Surprising Hi stor y of the “HRma x = 220 - age” Equation. Journal of Exercise Ph ysiolog y , 5(2). ISSN 1097-9751.2 Article URL : <http://w ww.asep.org/D ocuments/Robergs2.pdf> Journal URL : <http://w ww.asep.org/F LDR/JE Phome.h[...]

  • Page 94

    Founded 1981 865 Hoff Road St. Louis, MO 63366 800.426.6570 truefitness.com 070808[...]