CS 8.0 Bike
Owner’s Guide
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Review for Your Safety
IMPORTANT SAFETY INSTRUCTIONS
When using this exercise machine, basic precautions should
always be followed, which includes the following:
Read and understand all instructions and warnings prior to use.
Obtain a medical exam before beginning any exercise program.
If at any time during exercise you feel faint, dizzy, or experience
pain, stop and consult your physician.
Obtain proper instruction prior to use.
Inspect the bike for incorrect, worn, or loose components and do
not use until corrected, replaced, or tightened prior to use.
Do not wear loose or dangling clothing while using the bike.
Care should be used when mounting or dismounting the bike.
Read, understand, and test the emergency stop procedures before
use.
Disconnect all power before servicing the bike.
Do not exceed maximum user weight of 300 lbs.
Keep children and animals away.
All exercise equipment is potentially hazardous. If attention is not
paid to the conditions of equipment usage, death or serious injury
could occur.
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Quick Start Guide
Begin pedaling. The display will start up in WORKOUT SETUP.
Starting Up
QUICK START into a manual workout by pressing
.
SELECT A DIFFERENT WORKOUT by pressing the program
keys. Press program keys more than once for more programs.
ACCEPT EACH SETTING AND MOVE TO THE NEXT ONE
by pressing
. Enter your personal data — weight, age, and
sex — for best results.
BEGIN YOUR WORKOUT by pressing
at any time.
ADJUST YOUR EXERCISE WORKLOAD by using the
keys or the numeric keys.
or
During
Your
Workout
VIEW DIFFERENT DISPLAY DATA by pressing the Change
Display key to alternate between two different sets of data.
CHANGE WORKOUTS on-the-fly by pressing other program
keys, or by pressing the Workout Setup key
different workout.
for a completely
The bike will retain your workout data for about 15 seconds after
you stop pedaling.
Pausing
Your
Workout
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Table of Contents
1 - Introduction
Top Features, Fancy
Features, Basic
Features
2 - Riding Your
3 - The Display
Keypad Layout,
Bike
Console and Display
Workout Program
Basics, Heart Rate
Monitoring, Contact
Heart Rate
page 21
page9
page 13
4 - Workout
5 - Manual
6 - Pre-Set
Setup
Control
Programs
Program Choices
and Profiles, Custom
Intervals
Setting Up Workout,
During Workout and
Smart Start
Personal Power Fine
Control, Bike Mode
page 27
page 31
page 33
7 - Heart Rate
8 - Calorie Goal
9 - Designing
Control
Workout
An easy way to
achieve your workout
goal
Your Own Workout
Create a personalized
workout
Three different types
of heart rate feedback
workouts
page 39
page 49
page 53
10 - Fitness Test
11 - Medical and
How to use the
Ergometer Mode
What these modes do
and how they differ
Fitness Test option
page 59
page 65
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Table of Contents
12 - Other
Functions
More workout options
13 - Creating an
14 - Setup Mode
Setup mode and
Exercise Plan
customizable options
Using the F.I.T.
concept to create a
fitness program
page 81
page 69
page 71
15 - Care and
Maintenance
Appendix A
Appendix B
Maximal Oxygen
Upake and METS
Maximum Heart Rate
and Target Heart Rate
page 93
page 89
page 87
Appendix C
Appendix D
Appendix E
Specifications
CS 8.0 Bike controls
American College
of Sports Medicine
Position and Stand on
Exercise and Fitness
and exercise intensity
page 97
page 105
page 101
Bibliography
References and
selected readings
page 107
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Chapter One
Introduction
In This Chapter:
Top Features
Fancy Features
Basic Features
Chapter 1: Introduction
Chapter 2: Riding Your Bike
Chapter 3: The Display
Chapter 4: Workout Setup
Chapter 5: Manual Control
Chapter 6: Pre-Set Programs
Chapter 7: Heart Rate Control
Chapter 8: Calorie Goal Workout
Chapter 9: Designing Your Own Workout
Chapter 10: Fitness Test
Chapter 11: Medical and Ergometer Mode
Chapter 12: Other Functions
Chapter 13: Creating an Exercise Plan
Chapter 14: Setup Mode
Chapter 15: Care and Maintenance
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Top Features
CHAPTER ONE: INTRODUCTION
Your new CS 8.0 Bike console, the CS 8.0 console, is the most
sophisticated exercise computer in the fitness industry. Even the
simplest operation, Manual Control, works in a special and
useful way. But the CS.80 console is also extremely easy to use; the
user can ignore all the fancy stuff and use it with just one or two
keystrokes.
Introduction
Smart Start: Intelligently picks useful workout settings — every
Top
Features
workout, even an advanced one, is easy to set up.
Always-available Workout Setup: Switch to this at any time in
any workout. Adjust your current workout settings, or set up a
whole new workout.
Calorie Goal: Tell the bike how many calories you want to burn
and how long you want to work out, and the bike figures out what
workloads you need to maintain — including warmup and cool
down.
Constant Heart Rate Control: The bike takes you to your target
heart rate within five to eight minutes, then keeps you there.
Interval Heart Rate Control: Pick both a work target HR and a
rest target HR, and the bike will take you back and forth between
those two targets.
Fitness Test: An enhanced version of the YMCA protocol to
estimate maximum oxygen uptake (VO2max).
Bicycle Simulation: An accurate simulation of a 21-gear road
bike, including precise pedal cadence-to-speed response and body
weight compensation.
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Fancy Features
CHAPTER ONE: INTRODUCTION
Advanced Custom Programming: Create up to three different
program profiles, up to 60 segments long, using any of four
different programming methods, including a Record mode.
Fancy
Features
Custom Intervals: Choose your own interval workload and
duration.
HRC Ultra: Both continuous and interval heart rate control
workouts, with gradually increasing target heart rates that
replicate real-world maximum-intensity workouts.
Improved Maximum Heart Rate Estimates: Instead of the “220
- age” formula, the CS 8.0 console uses a newer, more accurate
formula created by exercise physiologists in 1994.
Medical and Ergometer Modes: Feature-restricted modes suitable
for rehabilitation and informal testing environments, with user-
selectable pedal rpm limiting.
Happy Workout: If riders want to think they’re burning lots of
calories when they are actually hardly working at all, this workout
is for them.
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Basic Features
CHAPTER ONE: INTRODUCTION
Three-mode Manual Control: MET-based, bicycle simulation,
Basic
Features
or 10-watt increments.
Four Pre-set Programs: Easy intervals, speed intervals, rolling
hills, and one big hill.
CSAFE Audio Control: Volume and channel remote control of
compatible systems.
CSAFE Power: Supply power to an external audio remote
control.
Fully Configurable Setup Mode: Choose default operational
mode, metric or U.S. units of measure, maximum workout time,
default workout time, pause time, wireless or contact heart rate
priority, sound on or off, and default manual workload control.
Multiple Odometers: Miles, hours, total starts, and program
selection counters.
Test Mode: Monitor raw rpm, target vs. actual workload, LCD
performance, and keypad function.
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Chapter Two
Riding Your Bike
In This Chapter:
Workout Program Basics
Heart Rate Monitoring
Chest Strap Use
Contact Heart Rate Use
Getting the Most From CHR
Chapter 1: Introduction
Chapter 2: Riding Your Bike
Chapter 3: The Display
Chapter 4: Workout Setup
Chapter 5: Manual Control
Chapter 6: Pre-Set Programs
Chapter 7: Heart Rate Control
Chapter 8: Calorie Goal Workout
Chapter 9: Designing Your Own Workout
Chapter 10: Fitness Test
Chapter 11: Medical and Ergometer Mode
Chapter 12: Other Functions
Chapter 13: Creating an Exercise Plan
Chapter 14: Setup Mode
Chapter 15: Care and Maintenance
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Getting Started on Your Bike
CHAPTER TWO: RIDING YOUR BIKE
Set your weight before every
Setting
Your
Weight
Variations in human
exercise efficiency
workout. This allows the CS 8.0
Bike to control your workout more
effectively. See the Personal Power
section in Chapter 5 for more
information.
are another potential
source of error, with
differences of plus or
minus 10% common in
the population.
The body weight setting does
not affect the calorie expenditure
calculation. Unlike treadmills or other weight-bearing exercises,
calories burned during exercise biking does not change with
different body weights. (See ACSM’s Guidelines, Bibliography.)
Seat
Adjustment
Adjust the seat so that
your knee is slightly bent
when your leg is fully
extended with your feet
on the pedals.
Upright
Bike Seat
Adjustment
Procedure
While standing next to the bike, pull out the seat adjust knob
and lower the seat to the lowest
position. Next, get onto the bike
with one leg fully extended in a
pedal, supporting most of your
weight. Grasp the horn of the
seat and pull it up under you to
a snug fit, letting the ratcheting
mechanism lock the knob and pin
in place.
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Riding Form
CHAPTER TWO: RIDING YOUR BIKE
Riders are most efficient if they
Foot
Position
place the ball of their foot in the
center of the pedal.
Other riders are more comfortable
if the arch of their foot is against the
pedal. Riders are encouraged to be as
efficient as possible, but use your own
judgement in the comfort/efficiency
tradeoff.
Most riders will find a comfort/efficiency sweet spot at a
pedal cadence around 80 rpm. More serious riders desiring
maximum performance typically pedal at around 100 rpm. For
electromechanical and safety reasons, the bike will not provide
the fully requested workload when your pedal cadence falls below
55 rpm. It will, however, accurately display the workload it does
provide. For additional safety, cadence is workload limited.
Pedal
Cadence
Breathe in a regular and relaxed manner. Many exercisers do
not breathe enough, which reduces their exercise capacity and
comfort. You might want to try breathing deeper and more
frequently to see if it helps your exercise regime.
Breathing
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Monitoring Your Heart Rate
CHAPTER TWO: RIDING YOUR BIKE
The CS 8.0 Bike has two ways of monitoring your heart rate:
Monitoring
Your Heart
Rate
...By using a chest strap that transmits your heart rate to the bike
via radio...
...or by using the metal contact heart rate pads on the handlebars.
Upright Upper HRC Pads
Upright Lower HRC Pads
Recumbent HRC Pads
Although your bike 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 Heart Rate Control, which is the most advanced
exercise control system available.
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Chest Strap Use
CHAPTER TWO: RIDING YOUR BIKE
When you wear a Polar or compatible transmitter strap, the bike
will display your heart rate as a digital beats-per-minute (bpm)
readout. This monitoring is very accurate, typically within one
Chest Strap
Heart Rate
Monitoring
beat per minute.
Examples of Heart Rates
Found in Daily Life
The transmitter strap should
be worn directly against your
An average 30-year-old
skin, about one inch below the
might have a resting heart
pectoral muscles/breast line
rate, when sitting totally still
(see picture below). Women
for several minutes, of 65.
should be careful to place the
During hard exercise that
transmitter below their bra line.
can be sustained for 10 to 15
minutes it might be around
140 continuously. A maxi-
mum heart rate that requires
maximal exercise for several
minutes to attain is 185.
A 30-year-old in good shape
might have a resting heart
rate near 55, and might exer-
cise for 20 minutes at a heart
rate of 160.
A world-class distance run-
ner or professional cyclist
might have a resting heart
rate near 45.
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.
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Contact Heart Rate Use
CHAPTER TWO: RIDING YOUR BIKE
The contact heart rate system lets you monitor your heart rate
without wearing a strap.
Contact
Heart Rate
(CHR)
A Note on CHR Accuracy
Gently grasp the contact heart
rate pads as shown below.
CHR monitoring may be a bit
less accurate than a chest strap,
since the heart rate signals are
much stronger at the chest.
The CS 8.0 Bike uses the most
advanced CHR system avail-
able. It converts your heart rate
waveform to a digital signal,
then analyzes the digitized
waveform to pick out the
When the system detects your
hands, the heart rate LED
will flash in time with your
heart beat. During this time,
the system is analyzing and
locking in your heart rate.
Within about 10 seconds,
your digital heart rate in beats
per minute (bpm) should be
displayed.
electrocardiogram shape and
thus the heart rate.
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.
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Getting the Most From CHR
CHAPTER TWO: RIDING YOUR BIKE
1. Exercise with smooth body motions. Avoid excessive body
motion, especially in your arms and upper body.
For Best
Results
2. Breathe smoothly and regularly, and avoid talking. (Talking
will cause unrepresentative heart rate spikes of 5 to 10 bpm.)
3. Grip the pads lightly, not tightly.
4. Make sure your hands are clean, free of both dirt and hand
lotions.
When using a Heart Rate Control (HRC) workout or the Fitness
Test, 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 wall transformer external power option is available which gives
the CS 8.0 Bike some additional capabilities:
External
Power
Option
• The bike’s display is always lit in Attract Mode (see
Chapter 13). This can make the bike more friendly and
interesting to prospective riders.
• Test Mode diagnostics are more versatile (see Chapter 15).
• The bike’s minimum workload is lower, which is required
by the Medical and Ergometer modes (see Chapter 11)
and recommended for the Fitness Test (see Chapter 10).
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Chapter Three
The Display
In This Chapter:
Keypad Layout
What the Keys Do
Upper Console
How to Read Your Display
Chapter 1: Introduction
Chapter 2: Riding Your Bike
Chapter 3: The Display
Chapter 4: Workout Setup
Chapter 5: Manual Control
Chapter 6: Pre-Set Programs
Chapter 7: Heart Rate Control
Chapter 8: Calorie Goal Workout
Chapter 9: Designing Your Own Workout
Chapter 10: Fitness Test
Chapter 11: Medical and Ergometer Mode
Chapter 12: Other Functions
Chapter 13: Creating an Exercise Plan
Chapter 14: Setup Mode
Chapter 15: Care and Maintenance
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Keypad Layout
CHAPTER THREE: THE DISPLAY
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What the Keys Do
CHAPTER THREE: THE DISPLAY
The Keys
Workout Setup: Switches into Workout Setup mode.
Workload is reduced and all data accumulation is paused while in
Workout Setup.
Change Display: Changes data readouts from one set of
four to the other set. Press and hold for two seconds to have the
sets automatically alternate back and forth every five seconds.
,
Workload: Adjusts workload higher and lower. Keys
repeat if held down.
through
Numeric Keys: Used for data entry in Workout
Setup. During a workout, used to change workload by entering a
numeric value and pressing
.
Backspace: Deletes your last data keystroke, just like your
computer keyboard’s backspace key.
Clear: Zeros-out current data entry. Press and hold to
completely clear and reset display.
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What the Keys Do
CHAPTER THREE: THE DISPLAY
Heart Rate Control: Cycles through Constant, Interval,
HRC Ultra, and HRC Ultra Interval. See Chapter 7.
Calorie Goal: Selects the Calorie Goal workout. See
Chapter 8.
Intervals: Cycles through Easy, Sport, and Custom. See
Chapter 6.
Hill Programs: Cycles through Rolling and One Big Hill. See
Chapter 6.
Advanced Options: Cycles through Custom Programs, and
Fitness Test. Medical, Ergometer, and Happy modes are accessed
through Setup Mode only. See Chapters 9 and 10.
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Upper Console
CHAPTER THREE: THE DISPLAY
Calories: An estimate of your
calories burned. This does not
include your basal metabolic rate,
which is about 72 calories per hour
Distance: An estimate of how
far you would have traveled on
an outdoor bike.*
for a 150-pound person.*
Heart Rate: In beats
per minutes (bpm).*
Progress Display:
Shows your
progress and work-
load profile through
your workout.
Time: The amount of time
remaining in your workout.
If you press
, this becomes
Heart Rate: In beats
elapsed time; how long you
have been working out so far.*
RPM: Your pedal
cadence.*
per minutes (bpm).*
Progress Display:
Shows your progress
and workload profile
through your workout.
METs: Your METs rate.*
*Pressing the “Change Display” key switches the readout from one set of
values to the other set of values. If you press and hold the “Change
Display” key for one second, the display will enter “Scan Mode” and
switch between the two sets of values.
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How to Read Your Display
CHAPTER THREE: THE DISPLAY
Level: In all other workout modes, indicates which workout level
How to
Read Your
Display
is selected. In Bike Mode, indicates which of 21 gears is selected.
Time: Shows the amount of time remaining in your workout. If
you press
, this becomes elapsed time: how long you’ve been
working out so far.
Miles: Shows an estimate of how far you would have traveled on
an outdoor road bike.
Calories: Displays an estimate of your calories burned. This
doesn’t include your basal metabolic rate, which is about 72
calories per hour for a 150-pound person.
RPM: Shows your pedal cadence.
Watts: The amount of mechanical power the bike is receiving
from your exercise. This is not the same as the amount of power
your body is using, since the average person is only about 20%
efficient at generating mechanical power.
Heart Rate: In beats per minute (bpm).
METs: Your METs rate. See Appendix B.
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Chapter Four
Workout Setup
In This Chapter:
Setting Up Your Workout
During Your Workout
Smart Start
Chapter 1: Introduction
Chapter 2: Riding Your Bike
Chapter 3: The Display
Chapter 4: Workout Setup
Chapter 5: Manual Control
Chapter 6: Pre-Set Programs
Chapter 7: Heart Rate Control
Chapter 8: Calorie Goal Workout
Chapter 9: Designing Your Own Workout
Chapter 10: Fitness Test
Chapter 11: Medical and Ergometer Mode
Chapter 12: Other Functions
Chapter 13: Creating an Exercise Plan
Chapter 14: Setup Mode
Chapter 15: Care and Maintenance
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Setting Up Your Workout
CHAPTER FOUR: WORKOUT SETUP
Workout Setup is available both before and during your workout.
In Workout Setup:
Workout
Setup
•
•
•
You can easily edit all the available options of each
workout.
You see a Workout Preview graphic with a
representation of how your workout progress will look.
Smart Start makes intelligent suggestions for settings
that are useful to most riders, and changes its
suggestions to adapt to your own settings.
Helpful tips are displayed if you get stuck.
•
Use either the
,
or numeric keys to change settings.
Press
to accept the current parameter and move to the
next one. Press
when you’re done and ready to begin your
workout.
The
key deletes your last data keystroke. The key
completely clears out the current entry. If you hold the
key
down for one second, the default Smart Start settings will be
restored.
Compose your workout at your leisure. Your workout begins only
when you press
.
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During Your Workout
CHAPTER FOUR: WORKOUT SETUP
During
Your
Workout
During your workout, press
to go back to Workout Setup
as often as you like to change settings or even set up an entirely
different workout. While in Workout Setup, pedal resistance is
reduced.
If you change programs during your workout, Workout Setup
assumes you want to enter the new program at the same place you
left the old one. The exceptions to this are Heart Rate Control,
Custom Programs, and Fitness Test programs.
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Chapter Five
Manual Control
In This Chapter:
Personal Power Fine Control
Bike Mode
Chapter 1: Introduction
Chapter 2: Riding Your Bike
Chapter 3: The Display
Chapter 4: Workout Setup
Chapter 5: Manual Control
Chapter 6: Pre-Set Programs
Chapter 7: Heart Rate Control
Chapter 8: Calorie Goal Workout
Chapter 9: Designing Your Own Workout
Chapter 10: Fitness Test
Chapter 11: Medical and Ergometer Mode
Chapter 12: Other Functions
Chapter 13: Creating an Exercise Plan
Chapter 14: Setup Mode
Chapter 15: Care and Maintenance
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Personal Power Fine Control
CHAPTER FIVE: MANUAL CONTROL
Manual Control can operate three different ways: Personal Power
Fine Control, Bike Mode, and 10-watt mode.
Introduction
In all modes, change levels either by using the
,
keys, or
entering a workload level with the numeric keys and pressing
.
Personal
Power Fine
Control
This default manual control has 77 different levels (for a 150-
pound rider), allowing you to fine-tune your workout. Since
Personal Power is used, the number of levels available decreases
for larger riders. This mode uses constant power workload
control (see Appendix C).
Bike Mode
The second mode is Bike Mode, which simulates a 21-speed
road bike, compensating for body weight with Personal Power,
simulating air resistance, and computing speed correctly for the
selected gear and cadence. The 21 “gears” are like that of a bike
that has gearing from 50 to 105 inches.
Bike Mode uses constant torque (see Appendix C), then adds
additional workload for the simulations and compensations. The
calculations are adapted from the power formulas in Bicycling
Science, the leading reference in this field (see Bibliography).
10-Watt
Mode
The final mode is a conventional 10-watt increment constant
power mode.
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Chapter Six
Pre-Set Programs
In This Chapter:
Program Choices
Hill Program Profiles
Interval Program Profiles
How Program and Segment Levels Affect Mets
How Your Weight Affects Workload
Custom Intervals
Chapter 1: Introduction
Chapter 2: Riding Your Bike
Chapter 3: The Display
Chapter 4: Workout Setup
Chapter 5: Manual Control
Chapter 6: Pre-Set Programs
Chapter 7: Heart Rate Control
Chapter 8: Calorie Goal Workout
Chapter 9: Designing Your Own Workout
Chapter 10: Fitness Test
Chapter 11: Medical and Ergometer Mode
Chapter 12: Other Functions
Chapter 13: Creating an Exercise Plan
Chapter 14: Setup Mode
Chapter 15: Care and Maintenance
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Program Choices
CHAPTER SIX: PRE-SET PROGRAMS
Just like manual control, the hill and interval programs
compensate for different body
Hill and
Interval
Programs
weights.
Each workout segment can
have a value between 1 and
8. The overall workout can be
adjusted to 16 possible levels.
The workload level of a work-
out segment is calculated by
the formula.
The two hill programs are:
• Rolling Hills, a series of
gently changing workloads.
• One Big Hill, with the
workload gradually
METs = (scaler1 * segment) *
(scaler2 * level) + 2
increasing to a maximum
at the halfway point, then
decreasing gradually to the
end.
METs are then converted to
T-Mets.
The two interval programs are:
Scaler1 and scaler2 are math-
ematical formulas which
subtly change the scale and
magnitude of both the seg-
ment and level variables.
• Easy intervals, with a
moderate change between
work and rest intervals.
• Sport intervals, with a large
change between work and
rest intervals.
The constant “2” is simply the
minimum METs level control-
lable by the bike.
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Hill Program Profiles
CHAPTER SIX: PRE-SET PROGRAMS
Hill
Program
Profiles
Rolling Hills
One Big Hill
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Interval Program Profiles
CHAPTER SIX: PRE-SET PROGRAMS
Interval
Program
Profiles
Easy Intervals
Sport Intervals
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How Program and Segment Levels Affect METs
CHAPTERSIX: PRE-SET PROGRAMS
How
Program
METs
and Segment
Levels Affect
METs
Segment Level
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How Program Level Affects Range of Workload
CHAPTER SIX: PRE-SET PROGRAMS
How Program
Level Affects
Range of
Program Level Four
Workload
The starting
intensity,
range of
intensities
and overall
intensity all
increase as
program level
increases.
Program Level One
Time
Note that time of workout is the same
(This graph is a figurative representation.
Actual workouts differ in composition.)
Since interval training is a common type of workout, the CS
8.0 console has an extra-easy way to create a custom interval
program. After selecting Custom Intervals, pick the work
segment and rest segment durations, then pick the work and rest
segment exercise levels.
Custom
Intervals
(Also described
in Chapter 9)
When you use the program, the segments repeat over and over
until you reach the end of your workout time. Or, you can have
the program last for a certain number of work intervals.
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Chapter Seven
Heart Rate Control
In This Chapter:
Introduction to HRC
Types of HRC
Constant and Interval HRC
Intro to HRC Ultra
HRC Ultra Workout
Interval HRC Ultra Workout
Cruise Control
Important Points About HRC
Chapter 1: Introduction
Chapter 2: Riding Your Bike
Chapter 3: The Display
Chapter 4: Workout Setup
Chapter 5: Manual Control
Chapter 6: Pre-Set Programs
Chapter 7: Heart Rate Control
Chapter 8: Calorie Goal Workout
Chapter 9: Designing Your Own Workout
Chapter 10: Fitness Test
Chapter 11: Medical and Ergometer Mode
Chapter 12: Other Functions
Chapter 13: Creating an Exercise Plan
Chapter 14: Setup Mode
Chapter 15: Care and Maintenance
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Introduction to HRC
CHAPTER SEVEN: HEART RATE CONTROL
True’s heart rate control (HRC) workouts let the bike 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.
Constant
HRC
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 heart rate controlled
workouts for advice on selecting a target heart rate range. Also,
it is important to use the bike 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 heart
rate control. See the “Monitoring Your Heart Rate” section in
Chapter 2 for a guide to proper usage. It is not recommended
that you use the contact heart rate system for heart rate control
workouts.
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Types of HRC
CHAPTER SEVEN: HEART RATE CONTROL
The CS 8.0 Bike has five types of heart rate control:
Types of
HRC
• Constant: pick a target heart rate, and the bike will control
your workout from the very beginning so that you reach
your target within five to seven minutes.
• Interval: pick both a work target and a rest target heart rate.
The bike will take you back and forth between these two
targets.
• HRC Ultra: simulates a real high-intensity workout by
automatically raising your target heart rate as you proceed
through the last half of your workout.
• HRC Ultra Interval: simulates a real interval workout, with
progressively higher targets for each work and rest interval.
• Cruise Control: while in any program, set your current heart
rate as your target by pressing a single key.
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Constant and Interval HRC
CHAPTER SEVEN: HEART RATE CONTROL
This is the best-known type of HRC, and is the easiest to use.
The bike will gradually raise your heart rate so that you reach
your target within five to seven minutes. It keeps you there until
2.5 minutes before the end of your workout time, then reduces
workload by half for a cooldown.
Constant
HRC
Note that as you tire during your workout, especially in the last
third, workload will usually have to be reduced to keep you at a
steady target heart rate.
To change your target heart rate, press the
one bpm at a time, or enter a new target with the numeric keys
and press
,
keys to change
.
This allows you to do a classic interval workout with the bike
controlling all workloads, including the rest segments. After
reaching your work target just like in Constant HRC, the
workload is immediately reduced by 65%, then controlled so you
reach your rest target within about three minutes.
Interval
HRC
As soon as you reach your rest target, the workload is
immediately increased to the last workload attained in the work
segment, then controlled to reach your target within about two
minutes.
This pattern repeats until 2.5 minutes before the end of your
workout time, then reduces workload to the last rest segment
workload.
To change your work or rest targets, press the
,
keys to
change one bpm at a time, or enter a new target with the numeric
keys and press
.
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HRC Ultra Overview
CHAPTER SEVEN: HEART RATE CONTROL
As mentioned in the Constant
Why Use
HRC Ultra
Workouts?
HRC section, as you tire in the
last third of your workout, your
heart rate has a tendency to rise,
which Constant HRC addresses
by reducing workload.
However, exercisers who are
really serious and in very good
condition always let their heart
rates rise during the last third
of their workouts, usually to
very high levels. The HRC
Ultra workouts are designed
to simulate this kind of high-
intensity workout.
Do not attempt these work-
outs unless you are certain
you are in good medical and
physical condition. Failure
to observe this warning may
result in shortness of breath,
dizziness, or death
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HRC Ultra Workout
CHAPTER SEVEN: HEART RATE CONTROL
Unlike Constant and Interval HRC, you don’t pick a target heart
rate, but you must enter your age correctly.
HRC Ultra
Workout
For the first fifth of your workout time, HRC Ultra tries to
increase your heart rate to 70% of your maximum heart rate
(HRmax) within three to four minutes.
In the middle three-fifths of your workout, HRC Ultra increases
your heart rate to 88% HRmax within three to four minutes, and
then maintains that heart rate.
During the final fifth of your workout, HRC Ultra tries to raise
your heart rate to 97% HRmax by the time you reach one minute
to go in your workout time.
Note: if you prefer lower (“less Ultra”) heart rate targets in either
Ultra workout, you can reduce the targets across the board by
pressing the
key.
Time
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Interval HRC Ultra Workout
CHAPTER SEVEN: HEART RATE CONTROL
Interval HRC Ultra works similarly to Interval HRC, but the
work target heart rates gradually increase through your workout.
The first work segment target is 88% HRmax, and the last work
segment target is 97% HRmax.
Interval
HRC Ultra
The rest segment target is 65%. Note that workload usually has
to be greatly decreased to allow you to reach this low a heart rate
within a desirable time.
100%
88%
65%
50%
0%
20%
40%
60%
80%
100%
Time
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Cruise Control
CHAPTER SEVEN: HEART RATE CONTROL
This is the simplest way to enter Constant HRC training. While
in manual or any program you can enter Constant HRC by simply
pressing the Heart Rate Control 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 the
one bpm at a time, or enter a new target with the numeric keys
and press
,
keys to change
.
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Important Points About HRC
CHAPTER SEVEN: HEART RATE CONTROL
The heart rate monitor transmitter strap should be worn
Important
Points
About
Heart Rate
Control
according to the guidelines in Chapter 2.
If the transmitter strap is adjusted or moved while exercising,
heart rate monitoring may be temporarily affected.
If communication is lost for 30 seconds, the bike will exit the
HRC workout into a manual workout.
The transmitter strap sends a low-level radio signal to the bike,
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 pedaling motion.
Two users wearing the same kind of transmitter at the same time
and in close proximity may cause false heart rate display readings.
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Chapter Eight
Calorie Goal Workout
In This Chapter:
Setting Up a Calorie Goal Workout
Chapter 1: Introduction
Chapter 9: Designing Your Own Workout
Chapter 2: Riding Your Bike
Chapter 3: The Display
Chapter 10: Fitness Test
Chapter 11: Medical and Ergometer Mode
Chapter 12: Other Functions
Chapter 13: Creating an Exercise Plan
Chapter 14: Setup Mode
Chapter 15: Care and Maintenance
Chapter 4: Workout Setup
Chapter 5: Manual Control
Chapter 6: Pre-Set Programs
Chapter 7: Heart Rate Control
Chapter 8: Calorie Goal Workout
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Setting Up a Calorie Goal Workout
CHAPTER EIGHT: CALORIE GOAL WORKOUT
Calorie Goal lets you pick a total number of calories and workout
time, then calculates a steady-state exercise at a work level
(Cruising Watts) so that you reach your target total calories at
the end of a 2.5-minute cooldown. There is a 2.5-minute warmup
prior to Cruising Watts.
Setting Up
A Calorie
Goal
Workout
Calorie Goal is especially useful if you exercise to help with
weight loss or weight control. You might have a specific number
of calories you wish to burn in each exercise session. Also, you
sometimes have different amounts of time available to exercise.
Calorie goal is the easiest way to achieve your exercise goal, no
matter what your schedule.
To change your calorie goal, press the
calorie at a time, or enter a new calorie goal with the numeric
keys and press
,
keys to change one
.
Some guidelines: Your workout time must be at least six minutes.
If Cruising Watts are 400 or more, a warning will be displayed.
The program will not accept a workout setup if Cruising Watts
are above 600.
See the graphic on the next page for a visual explanation of a
Calorie Goal workout.
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Visual Explanation
CHAPTER EIGHT: CALORIE GOAL WORKOUT
Calorie
Goal
Workout
Graph
Time
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Chapter Nine
Designing Your Own
Workout
In This Chapter:
Creating Your Own Workout
Custom Programs in Depth
Custom Intervals
Chapter 1: Introduction
Chapter 2: Riding Your Bike
Chapter 3: The Display
Chapter 4: Workout Setup
Chapter 5: Manual Control
Chapter 6: Pre-Set Programs
Chapter 7: Heart Rate Control
Chapter 8: Calorie Goal Workout
Chapter 9: Designing Your Own Workout
Chapter 10: Fitness Test
Chapter 11: Medical and Ergometer Mode
Chapter 12: Other Functions
Chapter 13: Creating an Exercise Plan
Chapter 14: Setup Mode
Chapter 15: Care and Maintenance
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Creating Your Own Workout
CHAPTER NINE: DESIGNING YOUR OWN WORKOUT
There are two basic ways to create your
Creating
Your Own
Workout
own custom workout: have the CS 8.0
To program an
Bike record your level settings during a
interval workout,
manual workout, or enter the workout
levels directly with the keypad. The
maximum number of segments in each
custom program is 60. You can store three
see Custom
Intervals (below).
different custom programs. Segment intensity is recorded with
Personal Power, so that your custom program can be properly
used by others (see Chapter 5).
In Record mode, 60 changes in workload are recorded during
your workout.
For direct entry of a workout program using the keypad, you can
set as few or as many of the parameters as you wish. The default
(called Scale) is for you to pick the total workout time, then enter
up to 60 equal length segments. Each segment can have up to 77
different intensities, depending on body weight.
If you want to directly control the length of each segment, use
Fixed.
If you select Repeat, you set a workout time, and the segment
pattern you enter repeats over and over until the workout time is
reached.
When you select a stored custom workout program as your
workout, you can change the suggested workout time. This will
simply stretch or shrink the program to fit the new workout time.
As you use a custom program, if you use the
,
keys, the
workload intensity for the current segment only is shifted.
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Creating Your Own Workout
CHAPTER NINE: DESIGNING YOUR OWN WORKOUT
• Press Advanced Options until Custom Program 1, 2, or 3 is
displayed.
Custom
Programs
Step-By-Step
• Use the
,
keys to select the type of custom program:
scale, fixed, record, or repeat. Press
.
• Enter your personal information.
• Enter your desired workout time. (This step does not apply to
the Fixed Custom Program. See Below.)
• Use the
,
or numeric keys to adjust each parameter.
Remember, you can use the
and
keys, too. Press
to accept each parameter. When you are entering the final
parameter or workout segment in a custom program, press
AND HOLD the
key to accept the last parameter and
save the program. (This step does not apply to the Record
Custom Program. See Below.)
• To completely delete a custom program: while in Edit
mode, press
, then press AND HOLD
again.
Type Workout Number of Segment
What to do and what happens
Time
Segments
Time
Scale
Fixed
Set by user
Auto
Auto/Scale
Set workout time, then enter up to 60
segments; auto-scales to workout time.
Auto
Auto
Set by User Set segment time, then enter up to 60 seg-
ments; workout time is the segment time
multiplied by the number of segments
Record
Record
60
Auto
Begin to work out in default Manual mode
Repeat Set by user Auto/Repeat Set by User Set workout and segment time, then enter
up to 10 segments; pattern repeats
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Custom Programs In Depth
CHAPTER NINE: DESIGNING YOUR OWN WORKOUT
Scale: simply enter the work level for any number of segments
between 1 and 60. The progress display shows you how it is
scaling each segment to span the entire workout time.
Custom
Programs
In Depth
Fixed: for each segment, enter the segment length (between
5 and 90 seconds) and segment workload, up to 60 segments.
The workout time will accumulate each segment time after
you enter it. You cannot save a program until you have entered
enough segments to add up to the minimum program time of five
minutes.
Record: enter your desired workout time and starting workload.
Press
when you are ready to record; you do not need to
press and hold the
key. A custom Record program is only
saved if the entire workout time is completed.
Repeat: for each segment, and a maximum of 10 segments, enter
the segment length (between 5 and 99 seconds) and segment
workload. When you finish by pressing and holding
,
the segments pattern will be repeated and appended until the
workout time is reached.
Editing a program after it is saved: simply go to the program
you wish to change and start changing any of the parameters or
segments. As usual, press and hold
to save the program.
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Custom Intervals
CHAPTER NINE: DESIGNING YOUR OWN WORKOUT
Since interval training is a common type of workout, the CS 8.0
console has an extra-easy way to enter a custom interval program.
Custom
Intervals
After selecting Custom Intervals with the intervals button
,
pick the work segment and rest segment durations, then pick the
work and rest segment exercise levels.
When you use the program, the segments repeat over and over
until you reach the end of your workout time. Or you can have
the program last for a certain number of work intervals.
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Chapter Ten
Fitness Test
In This Chapter:
Introduction and How to Test Yourself
Proper Preparation and Behavior
How the Test Works
How to Use Your Results
Test Specific Issues
Chapter 1: Introduction
Chapter 9: Designing Your Own Workout
Chapter 2: Riding Your Bike
Chapter 3: The Display
Chapter 10: Fitness Test
Chapter 11: Medical and Ergometer Mode
Chapter 12: Other Functions
Chapter 13: Creating an Exercise Plan
Chapter 14: Setup Mode
Chapter 15: Care and Maintenance
Chapter 4: Workout Setup
Chapter 5: Manual Control
Chapter 6: Pre-Set Programs
Chapter 7: Heart Rate Control
Chapter 8: Calorie Goal Workout
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Introduction & How to Test Yourself
CHAPTER TEN: FITNESS TEST
The CS 8.0 Bike fitness test is an improved implementation
of the YMCA protocol fitness test, as described in the ACSM
Guidelines, Chapter 4. (See Bibliography.) The bike must monitor
your heart rate accurately throughout, so you should use a
wireless transmitter strap instead of the contact heart rate pads
(see Chapter 2). It works best with the external power option.
Introduction
The result of the test is an estimate of your maximal oxygen
uptake, or VO2max (see Appendix B).
• Press Advanced Options
then press
until Fitness Test appears,
How to
Do It
.
• Fill out all the personal parameters. You must enter your age
correctly.
• Press
.
Make sure the bike is displaying your heart rate, then pedal in
a smooth and relaxed manner for the 12 minutes of gradually
increasing workload. Your VO2max estimate will be displayed
when you finish.
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Proper Preparation & Behavior
CHAPTER TEN: FITNESS TEST
You should:
• Stay as relaxed as possible during the test, breathing
smoothly and regularly.
• Be dressed in comfortable workout clothes and riding in a
room with comfortable air temperature and humidity.
You should not:
• Eat within three hours prior to testing, but you should not be
hungry, either.
• Consume caffeine within three hours prior.
• Smoke within three hours prior.
• Exercise vigorously within 24 hours prior.
• Make any unnecessary movements of arms, head, or torso.
• Talk at all.
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How the Test Works
CHAPTER TEN: FITNESS TEST
The test consists of four three-minute stages. Stage one is a
How the
Test Works
warmup stage. Stages two, three, and four are at ever-increasing
workloads, with your heart rate measured during the second
and third minute of each stage. (If the two heart rate samples in
a given stage are separated by more than six bpm, that stage is
extended for an additional minute.)
The heart rate measured during the last minute of each stage is
compared mathematically with workload, and then extrapolated
to your age-predicted maximal heart rate (see Appendix A).
The workload corresponding to this heart rate is converted to
milliliters of oxygen per kilogram of body weight per minute.
Time
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How to Use Your Results
CHAPTER TEN: FITNESS TEST
The best way to use the results of a fitness test is to track your
progress in an exercise program. Test yourself about every two
weeks, under closely similar conditions.
How to
Use Your
Results
You can also use the results of a fitness test to find how you
compare with an average population. Find your score in the chart
below in the proper column for your age group. (Data is from
ACSM Guidelines, from 1994 research from the Institute for
Aerobics Research in Dallas, Texas.)
Percentile Values for VO2 Max
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Test Specific Issues
CHAPTER TEN: FITNESS TEST
Note that the absolute accuracy of this test is approximately
+/- 15% compared to a laboratory maximal test. (See Swain and
Leutholtz, Metabolic Calculations, page 63). The results on the
CS 8.0 Bike should be somewhat better since it uses an improved
maximum heart rate formula (see Appendix A).
Test
Specific
Issues
The repeatability accuracy, from test to test with the same test
subject, should be much better, probably within +/- 7%.
Personal Power is used to calculate work levels that are more
appropriate than in the standard YMCA protocol.
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Chapter Eleven
Medical and
Ergometer Mode
In This Chapter:
What These Modes Do
How These Modes are Different
Chapter 1: Introduction
Chapter 2: Riding Your Bike
Chapter 3: The Display
Chapter 4: Workout Setup
Chapter 5: Manual Control
Chapter 6: Pre-Set Programs
Chapter 7: Heart Rate Control
Chapter 8: Calorie Goal Workout
Chapter 9: Designing Your Own Workout
Chapter 10: Fitness Test
Chapter 11: Medical and Ergometer Mode
Chapter 12: Other Functions
Chapter 13: Creating an Exercise Plan
Chapter 14: Setup Mode
Chapter 15: Care and Maintenance
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What These Modes Do
CHAPTER ELEVEN: MEDICAL AND ERGOMETER MODE
These modes require the use of the external power option, and
are accessed by changing the default operation mode in Setup
Mode (see Chapter 14). They differ from normal operation in
several ways.
What These
Modes Do
These modes:
•
•
Restrict operation to just manual and custom programs.
Replace the normal workload control modes to
modes more common in the rehabilitation and testing
environments.
•
•
Provide a unique rpm limiting feature for cases where
excessively rapid motion is of concern.
Work in constant power mode and, since precise
workload control is of prime importance all the time,
torque is not rolled off at low rpms (see Appendix C).
Have lower than normal minimum workload, because of
the use of external power.
•
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How These Modes are Different
CHAPTER ELEVEN: MEDICAL AND ERGOMETER MODE
The two modes differ in the way they control workload:
How These
Modes Are
Different
Ergometer Mode: This emulates
What’s a kilopond?
This is an obsolete unit
of force, equivalent to the
gravitational force on one
kilogram at the earth’s
surface, or about 9.8 new-
tons. Sweden made the
kilopond its official unit
of force in 1945, and thus
it ended up being used
in an ergometer made in
Sweden. It is essentially
equivalent to the force on
a kilogram at the Earth’s
surface.
a popular cycle ergometer whose
workload settings are in kiloponds
(see side bar) and are adjusted by
changing the amount of weight (in
kilograms) at the end of a brake belt
wrapped around a flywheel.
Many testing protocols are written
especially for such an ergometer.
These protocols can now be run on
the CS 8.0 Bike, either programmed
into a custom program or run
manually.
Medical Mode: This uses either
METs or watts, instead of kiloponds,
for workload control. (Although
Operations
Restrictions
that’s just like normal operation mode, Medical mode adds the
previously mentioned useful functions like no torque roll-off and
rpm limiting, and doesn’t allow riders to play around with other
exercise modes.) Most exercise prescriptions are in either METs
or watts, so this mode is useful for that.
These modes restrict operation to manual and custom programs.
Refer to Chapter 5 for manual operation and Chapter 9 for
custom program operation.
Setting
Pedal RPM
Limit
Change the pedal RPM limit in Setup Mode.
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Chapter Twelve
Other Functions
In This Chapter:
Other Fun Stuff
Chapter 1: Introduction
Chapter 2: Riding Your Bike
Chapter 3: The Display
Chapter 4: Workout Setup
Chapter 5: Manual Control
Chapter 6: Pre-Set Programs
Chapter 7: Heart Rate Control
Chapter 8: Calorie Goal Workout
Chapter 9: Designing Your Own Workout
Chapter 10: Fitness Test
Chapter 11: Medical and Ergometer Mode
Chapter 12: Other Functions
Chapter 13: Creating an Exercise Plan
Chapter 14: Setup Mode
Chapter 15: Care and Maintenance
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Other Fun Stuff
CHAPTER TWELVE: OTHER FUNCTIONS
Happy Workout: This allows riders to perform a virtual (i.e.,
imaginary) world-class workout. The bike thinks the rider is
generating six times as much power as he really is, and all the
related workout data like speed and calories are accelerated
as a result. One use of Happy Workout is to allow easier
demonstration of the bike to serious riders.
Happy
Workout
and
Electronic
In/Out
Enable Happy Workout under the Advanced Options key after
enabling it in Setup Mode.
Electronic Input and Output: The CS 8.0 console provides two
communication ports, labeled “Comm” and “Aux.” They use the
CSAFE standard, typically to provide power to and communicate
with a channel- and volume-control device for a sports club
entertainment system such as BroadcastVision® or Cardio
Theater®. The Audio Remote keys generate these control signals.
The Comm port also supports the full CSAFE Level 3
communications specification for use with fitness equipment
networks (see <fitlinxx.com/csafe/specification.htm>)
The Video In port is not currently used.
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Chapter Thirteen
Creating an Exercise Plan
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 Management
A Sports Training Program
Chapter 1: Introduction
Chapter 2: Riding Your Bike
Chapter 3: The Display
Chapter 4: Workout Setup
Chapter 5: Manual Control
Chapter 6: Pre-Set Programs
Chapter 7: Heart Rate Control
Chapter 8: Calorie Goal Workout
Chapter 9: Designing Your Own Workout
Chapter 10: Fitness Test
Chapter 11: Medical and Ergometer Mode
Chapter 12: Other Functions
Chapter 13: Creating an Exercise Plan
Chapter 14: Setup Mode
Chapter 15: Care and Maintenance
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The F.I.T. Concept Defined
CHAPTER THIRTEEN: DESIGNING AN EXERCISE PROGRAM
The workout portion of your exercise program consists of three
major variables: Frequency, Intensity, and Time.
What is
the F.I.T.
Concept?
Frequency: How Often You Exercise
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 using your bike at low workloads. As you use your
bike regularly, higher workloads may be more comfortable and
more effective.
If you feel out of breath before you have exercised 12 minutes,
you are probably exercising too hard.
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More F.I.T. Concept Overview
CHAPTER THIRTEEN: 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 workload on the bike to raise your heart rate to the level
recommended by your doctor.
METs
One MET is the amount of energy your body uses when you’re
resting. If a physical activity has an equivalent of 6 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 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.
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Utilizing the F.I.T. Concept
CHAPTER THIRTEEN: DESIGNING AN EXERCISE PROGRAM
The F.I.T. concept is 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
Your
Fitness
Program
You can get valuable fitness benefits from your CS 8.0 Bike. Using
the bike 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 bike will also help you develop
added muscle endurance and balanced strength throughout your
body.
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:
205.8 - (0.685 * age)
See Appendix A for the source of this formula.
Determining
Your Needs
To find your pulse, locate a vein on your neck or inside your
wrist, then count beats for 10 seconds, then multiply by six.
It’s also important to know your target training zone or target
heart rate. The American College of Sports Medicine (ACSM)
suggests 55% to 65% for lower-conditioned users, 75% to 80%
for moderately conditioned users, and up to 90% for well-
conditioned users. (See Appendix D.)
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Beginning Your F.I.T. Program
CHAPTER THIRTEEN: 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 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.
Beginning
Your
Warm-Up: Slow and Deliberate Exercise
Exercise
Program
You are not warmed up until you begin to perspire lightly and
breathe more deeply. Warming up prepares your heart and other
muscles for more intense exercise and helps you avoid premature
exhaustion. Start slowly, exploring different workloads until you
can comfortably sustain your exercise level. 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.
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Your F.I.T. Program Continued
CHAPTER THIRTEEN: 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 exercising smoothly.
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.
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Establishing & Maintaining Fitness
CHAPTER THIRTEEN: DESIGNING AN EXERCISE PROGRAM
If you can sustain 12 but not 20 continuous minutes of exercise in
your target heart rate zone:
Establishing
Aerobic
Fitness
Exercise three to five days a week.
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.
Maintaining If you can sustain 20 continuous minutes in your target heart rate
Aerobic zone, begin to increase the length and intensity of your workout:
Fitness
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.
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Weight Management
CHAPTER THIRTEEN: DESIGNING AN EXERCISE PROGRAM
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.
Managing
Weight
•
•
Exercise four to five times a week.
Try to reach and maintain 60-75 percent of your
maximum heart rate with moderate exercise.
•
Exercise for 30-45 minutes at 60-65 percent of your target
heart rate.
Here are some tips to achieving your weight management goal:
•
•
•
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).
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A Sports Training Program
CHAPTER THIRTEEN: DESIGNING AN EXERCISE PROGRAM
When you are training to improve strength and performance:
Sports
Training
•
Exercise four to five days a week. Alternate exercise days
and intervals of hard to very hard exercise with easy to
moderate exercise.
•
Exercise for 30 minutes or longer.
Warning: these strategies are intended for average healthy adults.
If you have pain or tightness in your chest, an irregular heartbeat,
shortness 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.
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Chapter Fourteen
Setup Mode
In This Chapter:
Getting Into Setup Mode
Customizable Options
Odometers
Chapter 1: Introduction
Chapter 2: Riding Your Bike
Chapter 3: The Display
Chapter 4: Workout Setup
Chapter 5: Manual Control
Chapter 6: Pre-Set Programs
Chapter 7: Heart Rate Control
Chapter 8: Calorie Goal Workout
Chapter 9: Designing Your Own Workout
Chapter 10: Fitness Test
Chapter 11: Medical and Ergometer Mode
Chapter 12: Other Functions
Chapter 13: Creating an Exercise Plan
Chapter 14: Setup Mode
Chapter 15: Care and Maintenance
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Getting Into Setup Mode
CHAPTER FOURTEEN: SETUP MODE
How to
Get Into
Setup Mode
Press and hold
.
Begin pedaling the bike, or power up with external power.
At the five-digit “Pass Code” prompt, enter 1 0 1 0 1 . If you make
a mistake, start entering the code from the beginning. Press
.
The first Setup Mode screen will be displayed. Pressing
switch to the second screen.
will
Press
to accept each parameter and move to the next one.
When you’re done making changes, let the bike power all the way
down (the orbiting LEDs on the front overlay will go out). The
changes will take effect the next time the bike powers up.
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Customizable Options
CHAPTER FOURTEEN: SETUP MODE
Language: Currently, only English is supported.
Customizable
Options
Units: English (default) or metric.
Maximum Workout Time: From 1 to 98 minutes, and unlimited.
Thirty minutes is the default.
Default Time: This is the workout time Workout Setup first
suggests. From 1 to 98 minutes, never greater than maximum
time. Twenty minutes is the default.
Pause Time: Fifteen seconds (default), 30, 60, and 120 seconds
and unlimited. Pauses longer than 15 seconds are available only
with external power.
Pulse Priority: If the CS 8.0 Bike sees both transmitter belt and
contact heart rate signals, this setting determines which one it will
pay attention to. The default is wireless priority.
Ops Mode:
•
•
Normal (default), where you can access most of the
features.
Medical or Ergometer, the two special modes for rehab or
testing.
RPM Limit: If Medical or Ergometer mode is selected, RPM will
be limited by a significant workload increase.
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More Custom Options
CHAPTER FOURTEEN: SETUP MODE
Default manual: Personal Power-based, or Bicycle Simulation, or
Customizable
Options
(Cont.)
Constant Power with 10-watt increments.
Sound: Tones are on (default) or off.
Happy: Adds Happy Mode under Advanced Options key.
CSAFE Enable: Turns on CSAFE network communications.
CSAFE Auto: Bike will auto-announce itself to the network when
it powers up.
Def. Weight: Suggested body weight.
Display Options: The number of different data readout sets.
Setting a value of “3” will allow two normal screens and the ECG
waveform display. Setting a value of “5” will allow two additional
screens with more advanced readouts like watts and running
speed equivalents.
Reset: Restore factory default settings.
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Odometers
CHAPTER FOURTEEN: SETUP MODE
Miles: Accumulated “miles,” which is simulated road bike miles.
Even though this is just a simulated number, it actually is a good
measure of stress and wear on the bike mechanism and braking
system. Higher mileage results from higher braking power, more
pedal revolutions, or both.
Odometers
Hours: Total hours the bike has been in use. If the bike is idle or
in attract mode, hours do not accumulate; in general, the pedals
have to be moving for hours to accumulate.
Total Starts: The total number of times the bike awakens from
either sleep mode or attract mode.
Program Selection Counters: For each different workout, how
many times a new workout was initiated.
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Chapter Fifteen
Care and Maintenance
In This Chapter:
How to Care for Your Bike
Chapter 1: Introduction
Chapter 2: Riding Your Bike
Chapter 3: The Display
Chapter 4: Workout Setup
Chapter 5: Manual Control
Chapter 9: Designing Your Own Workout
Chapter 10: Fitness Test
Chapter 11: Medical and Ergometer Mode
Chapter 12: Other Functions
Chapter 13: Creating an Exercise Plan
Chapter 6: Pre-Set Programs
Chapter 7: Heart Rate Control
Chapter 8: Calorie Goal Workout
Chapter 14: Setup Mode
Chapter 15: Care and Maintenance
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Keeping Your Bike Clean
CHAPTER FIFTEEN: CARE AND MAINTENANCE
Your CS 8.0 Bike doesn’t require any routine maintenance, not
even lubrication. Keeping it clean is the most important task.
How to
Care for
Your Bike
After every workout: Perspiration should be wiped from the
control console, contact heart rate pads, shrouds, and seat.
Weekly: Wipe down your CS 8.0 Bike once a week with a water-
dampened soft cloth. On the contact heart rate pads, use a
glass cleaning solution. Be careful not to get excessive moisture
between the edge of the overlay panel and the console, as this
might create an electrical hazard or cause the electronics to fail.
Expert service and maintenance at a reasonable cost are available
through your factory-trained, authorized True Fitness dealer. The
dealer maintains a stock of repair and replacement parts and has
the technical knowledge to meet your service needs.
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Appendix A
Appendix A
Maximum Heart Rate and
Target Heart RAte
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Appendix A
Target
Heart Rate
Chart
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Appendix A
Remember to check with your physician before beginning any
exercise program. She can help determine an appropriate target
heart rate. Medications often affect heart rate.
Check
with Your
Physician
Robert Robergs, editor of the prestigious Journal of Exercise
Physiology, conducted a study in 2002 of the maximal heart rate
equation 220 - age. He found this equation “has no scientific
merit for use in exercise physiology and related fields.”
A New
HRmax
Equation
In his survey of research in this area, Robergs found several other
simple equations that were significantly more accurate. The best
equation he found was derived in 1994 by Oten Inbar:
205.8 - (0.685 * age)
The CS 8.0 console uses the Inbar equation. Even though this is
the best available equation, it still has a possible range of error of
+/- 6 beats per minute.
Other similar equations that are also more accurate than 220 - age
are:
206.3 - (0.711 * age) (Londeree, 1982)
206.0 - (0.700 * age) (Tanaka, 2001)
208.8 - (0.734 * age) (Robergs meta study, 2002)
Roberg’s paper can be found here:
<http://www.asep.org/Documents/Robergs2.pdf>
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Appendix B
Appendix B
Maximal Oxygen Uptake and METs
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Appendix B
Maximal oxygen uptake, or VO max, is considered the best single
measurement of cardiovascular2fitness. It represents the peak rate
of your body’s oxygen consumption capability, which is important
because this is one of the two biggest factors in endurance
performance.
VO2
(The other big endurance factor is the lactate threshold, which
is the exercise level at which blood lactate begins to accumulate
above resting levels. The lactate threshold is much more difficult
to measure than VO2max, which is why VO2max is the accepted
standard.)
The only accurate way to measure VO2max is to use a laboratory-
grade respiratory diagnostic system during a maximal exercise
test. All other methods produce an estimate with varying degrees
of accuracy.
Serious training results in an average improvement in VO2max
of 20%, and all this takes place in 8 to 12 weeks. Additional
performance improvement after this time is a result of a higher
lactate threshold and, to a lesser degree, increased biomechanical
efficiency.
(See Wilmore & Costill, Physiology of Sport and Exercise, pages
140-141, and ACSM Guidelines, page 68).
VO max is expressed in milliters of oxygen per minute per
kilo2gram of body weight, or ml/min/kg.
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Appendix B
METs are defined as the ratio of the current body energy
expenditure rate compared with basal metabolic rate (BMR):
MET
Explanation
METs = (VO2 rate of current state) / 3.5
where 3.5 represents BMR. VO2 (oxygen uptake) and 3.5 are in
units of ml/kg/minute of oxygen consumed by the body. This
oxygen consumption rate corresponds to about 72 calories per
hour for a 150-pound person.
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Appendix C
Appendix C
Details on How the CS 8.0 Bike
Controls Your Exercise Intensity
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Appendix C
As you ride the CS 8.0 Bike, your exercise intensity is best
measured as the amount of power received by the bike from your
pedaling. This power is usually expressed in watts. The watts
measurement is calculated from your pedaling speed (called
cadence) multiplied by the amount of resistance on the pedals
(called torque). (See Feynman, Lectures on Physics, 1971.)
Constant
Power &
Constant
Torque
In most cases it is desirable to keep the exercise intensity
constant, no matter what the pedal cadence, since it allows
accurate control of the rider’s workout. This kind of workload
control is called constant power. If you pedal faster, the resistance
on the pedals (torque) is reduced by the same amount. If you
pedal slower, the resistance is increased.
If, instead, the amount of resistance on the pedals stays the
same when your cadence changes, your workload intensity will
vary directly with your cadence. If you pedal twice as fast, your
exercise intensity doubles. This kind of workload control is called
constant torque.
Constant power is used by the CS 8.0 Bike in most cases, in order
to provide the most accurate workload control. This is especially
important in heart rate control workouts and the Calorie Goal
program.
A negative side-effect of constant power is that at very low
cadences, such as below 55 rpm, the amount of extra torque
applied to the pedals to keep power constant is so great that
the rider may not be able to keep the pedals moving. To reduce
this problem, the bike changes to constant torque at cadences
below 55 rpm, preventing any further increases in torque. The
computer will also warn you that it is no longer able to control
exercise intensity.
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Appendix C
Constant torque is used in a modified way in Bike Mode. In
addition to constant resistance for a given “gear,” additional torque
is applied to simulate wind and road resistance, as well as to
compensate for different body weights.
Personal Power was initially designed to vary workload at a
1:1 ratio with body weight, just like a METs-based exercise
prescription. However, it turns out that human endurance and
power generating capability varies with the 2/3 root of body
weight, not straight body weight. This relationship can be seen in
everything from weightlifting world records to distance running
competitions. (See McMahon and Bonner, On Size and Life
(1985), page 55).
The
Personal
Power
Calculation
Since METs do not work the way they’re supposed to, Personal
Power is based on a new unit of measure that correctly accounts
for body weight. This new unit of metabolic measure, called the
T-MET, is defined as:
T-MET = watts / (kg) 2/3
where watts is power applied to an external machine from the
exerciser, and kg is the exerciser’s body weight in kilograms.
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Appendix D
Appendix D
American College of Sports
Medicine Position Stand on Exercise
and Fitness
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Appendix D
In 1998, the American College of Sports Medicine completed
their most important position stand, titled, “The recommended
quantity and quality of exercise for developing and maintaining
cardiorespiratory and muscular fitness in healthy adults.” The
ACSM is recognized as the premier authority in this area, so
this document describes the current consensus among exercise
physiologists and coaches.
Introduction
(Also note that the ACSM is a fairly conservative body, so they
only make recommendations when there are compelling reasons.)
The following is a summary of the document. The full document
can be found on the ACSM’s journal’s website:
fulltext.htm>
The variables of frequency, intensity, and duration of exercise
quantify the degree of overload stimulus in an exercise program.
In general, the greater the stimulus the greater the training
effect. All three types of exercise (cardiovascular, resistance, and
flexibility) should be included in a training program.
Cardiovascular training is especially sensitive to frequency and
intensity; the minimums for developing and maintaining fitness
are at least ten minutes per day at a minimum of 50% VO2max at
least two days per week. Proper warmup and cooldown, including
flexibility, are recommended.
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Appendix D
Training should be three to five days per week at between 55%
and 90% maximum heart rate. Deconditioned individuals should
stay between 55% and 64%. Total duration of training should be
between 20 and 60 minutes, with the time varying inversely with
intensity. High-intensity, short duration exercise is generally only
recommended when training for non-athletic competition.
Specific Advice
For
Cardio
fitness and
Body
Composition
Adequate exercise intensity requires the use of large muscle
groups, which typically means legs and buttocks. In some cases,
shoulders and upper back muscles used in rigorous swimming
will be adequate.
Resistance training should consist of one set of 8 to 10 exercises
that stimulate all the major muscle groups, two to three days
a week. Multiple sets will not necessarily provide greater
benefits, especially considering the significantly increased time
requirements and adherence difficulties.
Specific Advice
For Muscular
Strength
and Flexibility
Flexibility exercises should stretch the major muscle groups a
minimum of two to three times a week, and should include both
static and dynamic techniques.
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Appendix B
Appendix B
Specifications
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Appendix B
Workload Range: 30 – 600 watts.
Specifications
Weight: Recumbent, 180 pounds. Upright, 160 pounds.
Maximum User Weight: 350 pounds.
Workload Control System: self-generating electromagnetic
braking.
Specifications and operation subject to change without notice.
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Bibliography
Bibliography
References and Selected Readings
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Bibliography
American College of Sports Medicine, ACSM’s Guidelines
for Exercise Testing and Prescription. 6th edition.
Philadelphia: Lippincott Williams & Wilkins, 2000.
Feynman, Richard P., The Feynman Lectures on Physics.
Original edition. Boston: Addison Wesley, 1970.
ISBN: 0-201-02115-3.
Huszar, Robert J., Basic Dysrhythmias. Third Edition. St. Louis,
Missouri: Mosby, 2002.
McArdle, William D., Katch, Frank I., and Katch, Victor L.,
Exercise Physiology, 5th edition. Baltimore: Lippincott
Williams & Williams, 2001.
McMahon, Thomas A. and Bonner, John T., On Size and Life.
New York: W. H. Freeman, 1985. ISBN: 0-716-75000-7.
Pollack, Michael L., Gaesser, Glenn A., Butcher, Janus D., et al.
(1998) The recommended quantity and quality of exercise
for developing and maintaining cardiorespiratory and
muscular fitness in healthy adults. (The ACSM Position
Stand on Fitness.) Medicine and Science in Sport and
Exercise, 30(6): 975-991.
URL:
<ipsapp006.lwwonline.com/content/getfile/2320/20/1050/fulltext.
htm>
Other ACSM position stands are found here:
<www.acsm-msse.org>
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Bibliography
Robergs, Robert A. and Landwehr, Roberto. (2002) The
Surprising History of the “HRmax = 220 - age” Equation.
Journal of Exercise Physiology, 5(2). ISSN 1097-9751.2
Article URL:
<http://www.asep.org/Documents/Robergs2.pdf>
Journal URL:
<http://www.asep.org/FLDR/JEPhome.htm>
Swain, David P. and Leutholtz, Brian C., Metabolic Calculations
- Simplified. Baltimore: Williams & Wilkins, 1997.
Tufte, Edward R, Visual Explanations. Chesire, Connecticut:
Graphics Press, 1997.
Whitmore, Jack H. and Costill, David L., Physiology of Sport
and Exercise. 2nd edition. Champaign, Illinois: Human
Kinetics, 1999.
Whitt, Frank R. and Wilson, David G., Bicycling Science.
Cambridge: The MIT Press, 1982.
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