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True Fitness Cs3.0 manual

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Table of contents for the manual

  • Page 1

    CS5.0 & CS3.0 T readmi ll Own er's M anu al truefitness.com / 800.426.6570 / 1.636.272.7100[...]

  • Page 2

    In 1981, Frank T rula s ke la unched TRUE Fitness®, and b egan manufacturing premium hand-craf t ed treadmills . His team ’ s obsession with quality has propelled TRUE to the top of the f itness industr y and has created one of America ’ s oldest, largest and most r esp ected fitness e quipmen t manufacturers. Ov e r t h e y ea rs, T R U E has[...]

  • Page 3

    CS Treadmill Owne r’ s Guide 3 Review fo r You r Safety I    S  I   W hen u sing thi s e xe rcise machine, ba sic pr ecaution s should alway s b e follow ed , includi ng the follow ing: Read all instr uctions b efor e using this treadmill. Consult your physician before b egin[...]

  • Page 4

    CS Treadmill Owne r’ s Guide 4 Review fo r You r Safety I    S  I   Othe r s afety precaut ions: Close super vi sion is necessar y when the tr eadmill is b eing u sed by or near children, or disable d pers ons. Use this treadmill only for its intended use as describ ed in thi[...]

  • Page 5

    CS Treadmill Owne r’ s Guide 5 Qu ick St ar t Gu ide Quick Start into a manual workout by pressing , or set up a different workout by selec ting a workout and adjusting se t tings if necessar y . U se keys or numeric keys and press t o ac cept each setting. A djust sp eed or incline at an y time by using the de dicated speed and i ncline key s on[...]

  • Page 6

    CS Treadmill Owne r’ s Guide 6 T ab le o f Co ntents Quick Start ....................................................................................................5 1. Ba sic Operation........................................................................................7 2. The Cons ole.........................................................[...]

  • Page 7

    chapte r o ne B as ic O pe ra tio n In T his Chapter: Us i ng th e Ke ybo ard M anu al O pera tio n Hear t R a te Mo nit o rin g CHR (Co nt act Hear t ra te) P re-Set Wo rk out s Chapter 1: Basic Operation Chapter 2: The Console Chapter 3: User W or kouts Chapter 4: HRC (Heart Rate Control) Chapter 5: Fitness T ests Chapter 6: F ans Chapter 7: Desi[...]

  • Page 8

    CS Treadmill Owne r’ s Guide 8 Us ing the Keyboard    :      Usin g the Keyboard Selecting W orkout s: Pr ess an y of the work out k ey s and press t o begin your workout using the default s ettings. Before pressing , you may adju st other settings like W orkout T ime and B o[...]

  • Page 9

    CS Treadmill Owne r’ s Guide 9 Manual O pe ra tio n    :      Qui ck Speed B od y Wei ght Impor tant : QuickSp eed keys change sp eed with a single key press , so take care in the key s you press. Press , ligh ting the enable L ED . Now t he n umeric keys function as spe ed c[...]

  • Page 10

    CS Treadmill Owne r’ s Guide 10 This treadmill can monitor your heart rate using either a chest strap or the met al gr ips on the hand rails ( c alled c ontact heart rate or CHR pads). A chest strap transmit s your heart rate to the treadmill via radio, and the CHR pads c onnect to a spe cial comput er circuit to ex tract your hear t rate. Althou[...]

  • Page 11

    CS Treadmill Owne r’ s Guide 11 CHR (Co nt act H ear t Ra te)    :      Co nt act Hear t Ra te (CHR) The C HR s ystem let s you monitor your heart rat e without wearing a stra p. Gently grasp the contact heart rat e pads a s shown below . When t he system dete cts your hands [...]

  • Page 12

    CS Treadmill Owne r’ s Guide 12 Fo r Best CHR Resu l ts 1. Ex ercise with smo oth b ody motions . 2. Br eathe smo othly and regularly , and avoid t alking. (T alking will cause unrepres en tative he art ra te spikes of 5 to 10 bpm.) 3. Grip the pads light ly , not tightly . 4. Mak e sur e your hands are clean, free of both dir t and hand lotions.[...]

  • Page 13

    CS Treadmill Owne r’ s Guide 13 Pre-S et Wo rk outs    :      Pre-Set Wo rk outs W alking: Calo rie Burn W alking: Hill Inte rv als Each workout has a four -minute warm up and a two-minute cool down. Spe ed or grade changes st a y in effect until the next change is requeste d[...]

  • Page 14

    CS Treadmill Owne r’ s Guide 14 W alk in g and Ru nning: S pee d Inte rv als Pre-S et Wo rk outs    :      Z er o-grade walking or r unning inter vals are in one-m inute seg ments . Grade changes are p ermanent; spe ed change s affe ct the current one-min ute se gment only . [...]

  • Page 15

    CS Treadmill Owne r’ s Guide 15 T he se a r e T R UE ’ s o ri gi n al fo ur pr e- se t w o r ko ut s. Ch a n gi ng t h e workout time stretches and compr esses the workout profile, in ontrast t o t he f o u r n ew pr e- set w o r ko ut s. Ot h e r d i ff e r en ce s a re e x pl ai ned below in the individual work out sections . I n c li ne ch a[...]

  • Page 16

    CS Treadmill Owne r’ s Guide 16 Different from Spee d Inter vals 2 w it h the spe ed changing in var ying amounts . When t he tr eadmill is c hanging to a new target spee d, the matrix display readout will display the actual sp eed. As the spe ed is changing , the message cen ter w ill displ a y T ARGET = 12.0 MPH Once the treadmill re ac hes the[...]

  • Page 17

    The Co nso le In T his Chapter: Ke ybo ard Functi o n Dis pla y chapte r t wo Chapter 1: Basic Operation Chapter 2: The Console Chapter 3: User W or kouts Chapter 4: HRC (Heart Rate Control) Chapter 5: Fitness T ests Chapter 6: F ans Chapter 7: Designing an Ex ercise Prog ram Chapter 8: Car e and Maintenance[...]

  • Page 18

    CS Treadmill Owne r’ s Guide 18 Keyboard Fun ctio n  :      CS3.0 Treadmill Ke yboard Incline U p/Dow n Adjusts inc line. Also used t o choose programs. Spe ed Slow/Fast Adjusts speed in 0.1 mph increments . Also used t o s et weight and other workout parameters . Stop/Pause Stops the be[...]

  • Page 19

    CS Treadmill Owne r’ s Guide 19 D is pl a y  :      CS3.0 Treadmill D is pl a y[...]

  • Page 20

    CS Treadmill Owne r’ s Guide 20 CS5.0 Treadmill Ke yboard Incline U p/Dow n Adjusts inc line. Also used t o choose programs. Spe ed Slow/Fast Adjusts speed in 0.1 mph increments . Also used t o s et weight and other workout parameters . Stop/Pause Stops the belt and pauses workout. If held for 3 seconds , resets all workout information. Start/Q u[...]

  • Page 21

    CS Treadmill Owne r’ s Guide 21 CS5.0 Treadmill D is pl a y D is pl a y  :     [...]

  • Page 22

    chapte r three Us e r Wo rk outs In T his Chapter: H ow t o Reco rd an d Run Us er Wo rkouts Chapter 1: Basic Operation Chapter 2: The Console Chapter 3: U ser W orkouts Chapter 4: HRC (Hear t Rate C ontrol) Chapter 5: F itness T ests Chapter 6: F ans Chapter 7: Designing an Ex ercise Prog ram Chapter 8: Car e and Maintenance[...]

  • Page 23

    CS Treadmill Owne r’ s Guide 23 How t o Reco rd & Run Us er Wo rkouts  :     H ow t o R e c o r d a nd Run User Wo rkouts During a man ually-controlled work out , the CS treadmill always “records” the changes you make in spe ed or incline. It can save up t o t hree Us[...]

  • Page 24

    chapte r four HRC (H ear t Ra te Co nro l) ® In T his Chapter: HRC Intr o ductio n HRC T ypes an d a Wo rkout Gui de Duri ng Y our wo rkout T i ps and How HRC Wo rks E xamples o f HR C Wo rkouts W alkin g & Runn in g Wo rkouts Impo r t ant Poi nts About HRC HRC Safet y Chapter 1: Basic Operation Chapter 2: The Console Chapter 3: User W or kout[...]

  • Page 25

    CS Treadmill Owne r’ s Guide 25 HRC I ntro ductio n  : HRC HR C Wo rkou t Intr o ductio n TRUE’ s HRC work outs let t he tr eadmill monitor your rela tive ex ercise int ensity by way of your heart rate, then a utomatically adjust the workload to kee p you at your target he art rate and thus your desired ex erci [...]

  • Page 26

    CS Treadmill Owne r’ s Guide 26 HRC T ypes and a Wo rk out Gu ide  : HRC T ime-ba sed con stant HRC : pick a target heart rate and e xercise for an amount of time you selec t. Crui se C ontrol: while in any workout , set your current hear t rate as your target hear t rate by pressing a single key . 1 - Put on a P [...]

  • Page 27

    CS Treadmill Owne r’ s Guide 27 Du ring You r Wo rkout  : HRC • Pressing an yke yother than or will exit HRC mode. • Adjust your target heart rat e a t any time dur ing your wor kout by pressing , using the keys as nee ded, and pressing again. If you are lowering your target , you are limi[...]

  • Page 28

    CS Treadmill Owne r’ s Guide 28 Tips and How HRC Wo rks  : HRC Increas e sp eed and incline gradually to slowly increase your hear t rate to within 10 bpm of your target. F or best results , you should t ak e a bout five minut es to get to that point. The treadmill operates in a manual control mo de during the war[...]

  • Page 29

    CS Treadmill Owne r’ s Guide 29 Examples of HR C Wo rk outs  : HRC 1 - A user who physically cannot walk over 2.5 mph can safe ly use he art ra te control by entering maximum spee d of 2.5 in an HRC workout. 2 - A runner can r un up to a spee d of 10 m ph, without hills, by en tering a maximum spe ed of 10 mph and[...]

  • Page 30

    CS Treadmill Owne r’ s Guide 30 W alking & Ru nning Wo rkouts  : HRC How Cruis e Co ntr o l D etermines How to Change Y ou r Exe rcis e Inte nsity Ex ampl es o f Ru nni ng Wo rko uts Us ing Cr uise Co ntrol Ex ampl es o f W alking Wo rko uts Us ing Cr u is e Co ntrol If you enter the HRC stage below 5 mph, the[...]

  • Page 31

    CS Treadmill Owne r’ s Guide 31 Impo r t ant Po ints About HRC  : HRC Imp or t ant Po ints About HRC The hear t rate monit or transmit ter strap provided with your treadmill should be worn directly against your skin at about one inch b elow the pectoral muscles/breast line. W omen should be careful to place the tr[...]

  • Page 32

    CS Treadmill Owne r’ s Guide 32 HRC Saf ety  : HRC Tec hnic al Tips HRC Saf ety Fea tures T wo users wearing the same kind of transmitter at the same time and in close proximity ma y cause false heart rate display readings . Use a P olar® brand stand ar d transmit ter or compatible transmitter . TRUE's HRC i[...]

  • Page 33

    chapte r five F itness Tests In T his Chapter: Gerki n Fitn ess T est Accuracy of th e Gerkin T est Mi lit ary Fitn ess Test s Chapter 1: Basic Operation Chapter 2: The Console Chapter 3: User W or kouts Chapter 4: HRC (Heart Rate Control) Chapter 5: Fitness T ests Chapter 6: F ans Chapter 7: Designing an Ex ercise Prog ram Chapter 8: Car e and Mai[...]

  • Page 34

    CS Treadmill Owne r’ s Guide 34 G erkin F itness Test  :    About the Ge rkin Test One way to measure your overall fitne ss is to take a Gerkin fitness test . Named after the Ari zona r ese ar cher who designe d this test, this subma ximal treadmill test (submaximal me ans you w[...]

  • Page 35

    CS Treadmill Owne r’ s Guide 35 Acc ura c y o f the G erkin Test Accu rac y o f the Ge rkin Test  :    The scientific journal, O c cupational Medicine, publishe d a study in 2004 on the ac curac y of the Gerkin test . T he conclusion: “ The Gerkin treadmill protocol overpredic[...]

  • Page 36

    CS Treadmill Owne r’ s Guide 36 Milit ary F itness Tests  :    Each of the four ser vice branches has their own f itness test protocol. All of them work in t he same basic w a y : you input personal infor ma tion, then run a set dist anc e as f ast as you can. A score will then [...]

  • Page 37

    chapte r six F ans In T his Chapter: F an Accesso ry Chapter 1: Basic Operation Chapter 2: The Console Chapter 3: User W or kouts Chapter 4: HRC (Heart Rate Control) Chapter 5: Fitness T ests Chapter 6: F ans Chapter 7: Designing an Ex ercise Prog ram Chapter 8: Car e and Maintenance[...]

  • Page 38

    CS Treadmill Owne r’ s Guide 38 F an Accesso ry  :   F ans o n CS Treadmills The fans have two spee ds and an Off button. T he default is low spe ed. OFF MEDIU M HIGH[...]

  • Page 39

    chapte r seve n D es ignin g an E xe rcis e Progra m In T his Chapter: T h e F .I.T . Co ncept D efi ned Uti lizi ng th e F .I.T . Co ncept B egi n n i ng your F .I.T . P rogr am Est ablis h i ng an d M ai nt ain in g Fitness Weight & Spo r ts T rain i ng P r ogra ms Chapter 1: Basic Operation Chapter 2: The Console Chapter 3: User W or kouts C[...]

  • Page 40

    CS Treadmill Owne r’ s Guide 40 The F .I.T . Co nce pt D e fine d  :          Wha t is t h e F .I .T . Co nce pt? The workout portion of your ex erci se prog ram consists of t hree major v ariables : Fr equenc y , In tensity , and T i[...]

  • Page 41

    CS Treadmill Owne r’ s Guide 41 As your f itness le vel improves , you will need to incre ase your workout intensity in order to reach your target heart rat e. T he first increase may b e ne c essar y af ter two to four weeks of reg ular ex ercise. Never ex ce ed your target heart rate zone. Increase the spe ed and/or incline on the tr eadmill to[...]

  • Page 42

    CS Treadmill Owne r’ s Guide 42 Utilizing the F .I.T . Co nce pt  :          Usin g the F .I.T . Co ncept You r Fitness Program D etermining Yo ur Need s The F .I. T . conc ept and chart are de signed to help you b egin a pr ogram tai[...]

  • Page 43

    CS Treadmill Owne r’ s Guide 43 In addition to monit oring your he art rate as you exer cise, be certain of how quickly your hear t rate re c overs . If your he art rate is over 120 beats per minute five minutes af ter ex ercising , or is higher than normal the mor ning after ex erci sing, your exertion may b e too strenuous for your cur r ent le[...]

  • Page 44

    CS Treadmill Owne r’ s Guide 44 W orkout : Brisk and Rhythmic Exercis e The workout trains and c onditions your hear t, lungs , and muscles to operate mor e efficiently . Increa se exercise in response to your hear t rate to train and strengthen your cardiova scular system. Concentrate on moving your arms and legs smoothly . W alk naturally and a[...]

  • Page 45

    CS Treadmill Owne r’ s Guide 45 Est ab lishin g and Maint aining Fitness  :          If you can sustain 12 but not 20 contin uous minut es of ex ercise in your target heart ra te zone: Exercise thr ee to f ive days a we e k . Rest at [...]

  • Page 46

    CS Treadmill Owne r’ s Guide 46 We ight & S por ts Training Programs  :          Here ar e some tips t o achiev ing your weight management goal : Consume most of your die tar y calor ies at breakfast and lunc h, and eat a light di[...]

  • Page 47

    C are & M ainte nance In T his Chapter: Regular Cleani ng Cali b r a tio n Bel t and D eck Maintenance T readb el t Adjustment chapte r ei ght Chapter 1: Basic Operation Chapter 2: The Console Chapter 3: User W or kouts Chapter 4: HRC (Heart Rate Control) Chapter 5: Fitness T ests Chapter 6: F ans Chapter 7: Designing an Ex ercise Prog ram Chap[...]

  • Page 48

    CS Treadmill Owne r’ s Guide 48 Regu l ar Cleaning   : C  M  Gener al Cleaning Caution: e xc ept for the ar ea s desc ribed below , all ser v ic e on t his treadmill should be performe d by a qualif ied fitness equipment technician. During the war ran ty p eriod, [...]

  • Page 49

    CS Treadmill Owne r’ s Guide 49 C alib ra tio n C alib ra tio n   : C  M  Mo nthl y Cleaning Clean the treadmill of dust and dirt tha t migh t ac cumulate under and behind the treadmill. V acuum small r ubber particles that accumulate alongside the b elt and behin[...]

  • Page 50

    CS Treadmill Owne r’ s Guide 50 Y our treadmill 's running belt has been properly alig ned a t t he factor y . H owever , when the tre admill is used on an une ven surface, please follow thes e instruc tions: 1 - Stand beside the treadmill, place the safety ke y onto the control panel and follow operating instructions for r unning the treadm[...]

  • Page 51

    T arget H ear t Ra te Char t A Gui de t o Help Y ou Pi ck an In itial T ar get Hear t R a te appe ndix a[...]

  • Page 52

    CS Treadmill Owne r’ s Guide 52 appe ndix a T arget Hear t Ra te Char t[...]

  • Page 53

    MET s T ab le H ow Sp eed an d Incli ne Affec t Wo rkl o ad, E xpress ed in MET s appe ndix b[...]

  • Page 54

    CS Treadmill Owne r’ s Guide 54 appe ndix b[...]

  • Page 55

    MET s E xpl ana tio n and Fo rmu l a s A N o te About Calo rie E xpen diture Cal cul a tio ns appe ndix c[...]

  • Page 56

    CS Treadmill Owne r’ s Guide 56 appe ndix c TRUE treadmills use the c alorie expenditure for m ula as descr ibed in Guidelines for E xercise T e sting and Prescr iption from the American College of Sp orts Medicine. T his is the most widely accepted formula for running and w alking. The ACSM guide says that running burns calories twice a s f ast [...]

  • Page 57

    S pecif ica tio ns T he Size an d Perfo rm ance A t tri butes o f Y our CS T readmill appe ndix d[...]

  • Page 58

    CS Treadmill Owne r’ s Guide 58 appe ndix d CS5.0 CS3.0 Motor TRUE 4h p AC Enduara- Drive TRUE 4h p AC Enduara- Drive F rame 11-Guage Heavy D uty W elded Steel 11-Guage Heavy D uty W elded Steel P ede stals Hydrof orme d S teel Hydrof orme d S teel HRC Cruis e Con trol YES N/A Pre- S et W orkouts 10 2 User Define d 3 N/A F o otprint 82”L x 33?[...]

  • Page 59

    Founded 1981 865 Hoff Road St. Louis, MO 63366 800.426.6570 ww w .truefitness.c om 110308[...]