CS1.0 Treadmill 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, including the following:
Read all instructions before using this treadmill.
Consult your physician before beginning any exercise program.
Do not use if you have a cold or fever.
Warning: to reduce the risk of burns, fire and electric shock
and injury to persons, follow these instructions:
Danger: To reduce the risk of electric shock, always unplug the
treadmill before cleaning.
Unplug it from the outlet when not in use and before any service
is performed.
Keep the power cord away from heated surfaces.
Never operate this treadmill if it has a damaged power cord
or plug, if it is not working properly, if it has been damaged or
dropped, or if it has been submerged in water. In these cases, this
treadmill should be examined by a qualified service technician.
Ensure that the back of the treadmill is placed at least 39” away
from a wall or other obstructions.
Ensure the the sides of the treadmill are placed at least 20” away
from a wall or other obstructions.
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Review for Your Safety
Important Safety Instructions
Other safety precautions:
Close supervision is necessary when the treadmill is being used by
or near children, or disabled persons.
Use this treadmill only for its intended use as described in this
manual.
Do not use attachments not recommended by the manufacturer.
Never drop or insert any object into any opening.
Do not allow animals on or near the treadmill.
Use the treadmill indoors only.
Never use the treadmill near water or while wet. Using this
treadmill around a pool, hot tub or sauna will void the warranty.
Do not operate where aerosol (spray) products are being used or
where oxygen is being administered.
Allow only trained personnel to service this equipment.
Avoid the possibility of bystanders being struck or caught between
moving parts by making sure that they are out of reach of this
treadmill while it is in motion.
Allow only one person at a time on this treadmill.
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Quick Start Guide
Before
Your
Workout
Quick Start into a manual workout by pressing
, or set up
a different workout by selecting a workout and adjusting settings
if necessary. Use
keys or numeric keys and press
to
accept each setting.
Adjust speed or incline at any time by using the dedicated speed
During
Your
Workout
and incline keys on the control pod or keyboard.
Change data readouts by pressing
.
Pause your workout by pressing
.
Place your feet on the straddle covers.
Starting
And
Attach the safety lanyard to your waistband.
Place the safety key on the key holder.
Stopping
Your
Treadmill
Safely
Set up your workout (see Chapter 1) and press
.
Stop the treadmill by reducing speed to 2 mph, then press
.
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Table of Contents
Quick Start ....................................................................................................5
1. Basic Operation........................................................................................7
2. The Console.............................................................................................17
3.User Workouts.........................................................................................20
4. HRC (Heart Rate Control)....................................................................22
5. Fitness Tests............................................................................................31
6. Fans...........................................................................................................35
7. Designing an Exercise Program...........................................................37
8. Care and Maintenance..........................................................................45
Appendix A.................................................................................................49
Maximum Heart Rate + Target Heart Rate
Appendix B..................................................................................................51
METs Table
Appendix C.................................................................................................53
METs Explanation and Formula
Appendix D..................................................................................................55
Specifications
Specifications/Features/Software are subject to change
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chapter one
Basic Operation
In This Chapter:
Using the Keyboard
manual Operation
Heart Rate Monitoring
CHR (Contact Heart Rate)
Pre-Set Workouts
Chapter 1: Basic Operation
Chapter 2: The Console
Chapter 3: User Workouts
Chapter 4: HRC (Heart Rate Control)
Chapter 5: Fitness Tests
Chapter 6: Fans
Chapter 7: Designing an Exercise Program
Chapter 8: Care and Maintenance
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Using the Keyboard
chapter one: basic operation
Selecting Workouts: Press any of the workout keys and press
Using the
Keyboard
to begin your workout using the default settings.
Before pressing
, you may adjust other settings like
after
Workout Time and Body Weight, pressing
adjusting each setting. Press
at any time to begin your
workout. Note that HRC workouts require settings adjustment.
Adjusting Settings: Use the numeric keypad or the
keys to adjust numeric settings. Press
settings adjustment.
to accept each
Control Pod / Primary Controls: During your workout,
press to stop the treadbelt and pause your workout. Press
to resume your workout. Press and hold
to clear
your workout.
Change Data Display: During your workout, press
to
change the data displayed.
Safety Lanyard: This magnetized cord must be in place on the
treadmill balance bar location, and should be attached to your
clothing. The treadmill will not operate if the lanyard is not
attached.
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Manual Operation
chapter one: basic operation
Important: QuickSpeed keys change speed with a single key
QuickSpeed
press, so take care in the keys you press.
Press
, lighting the enable LED. Now the numeric
keys function as speed change keys from 1 mph to 9 mph.
QuickSpeed is functional in any workout except fitness tests
and HRC. Disable QuickSpeed by pressing
again.
During workout set up, set a correct body weight including
clothes so the treadmill can better estimate your calorie
expenditure.
Body
Weight
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Heart Rate Monitoring
chapter one: basic operation
This treadmill can monitor your heart rate using either a chest
Monitoring
Your
Heart RAte
strap or the metal grips on the hand rails (called contact heart
rate or CHR pads). A chest strap transmits your heart rate to
the treadmill via radio, and the CHR pads connect to a special
computer circuit to extract your heart rate.
Although this treadmill functions fine without using the heart
rate monitoring feature, this kind of monitoring gives you
valuable feedback on your effort level. Chest strap monitoring
also allows you to use HRC (Heart Rate Control)®, the most
advanced exercise control system available.
When you wear a Polar® or compatible transmitter strap, the
treadmill will display your heart rate as a digital beats-per-
minute (bpm) readout.
The transmitter strap should be worn
directly against your skin, about one inch
below the pectoral muscles/breast line (see
picture). Women should be careful to place
the transmitter below their bra line.
Chest Strap
Heart Rate
Monitoring
Some moisture is necessary between the
strap and your skin. Sweat from your
exercise works best, but ordinary tap water
may be used prior to your workout if
desired.
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CHR (Contact Heart Rate)
chapter one: basic operation
The CHR system lets you monitor your heart rate without
Contact
Heart Rate
(CHR)
wearing a strap.
Gently grasp the contact heart rate pads as shown below.
When the system detects your hands, the Heart Rate label will
start flashing in time with your heart beat. During this time, the
system is analyzing and locking in your heart rate. Within about
15 seconds, your digital heart rate in beats per minute should
be displayed.
Important: The CHR System should only be used while
walking at speeds of 4 mph or lower. Above this speed the
CHR accuracy is unavoidably unreliable due to large muscle
movements.
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CHR (Contact Heart Rate)
chapter one: basic operations
1. Exercise with smooth body motions.
For Best
CHR 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.
5. See Appendix A for more details on Heart Rate
Monitoring.
When using an HRC workout, it is best to use chest strap
monitoring. These workouts work best with the extra accuracy
gained from a chest-contact heart rate monitoring system.
A Note on CHR Accuracy
CHR monitoring may be a bit less accurate than a
chest strap, since the heart rate signals are much
stronger at the chest.
About 5% of the population cannot be picked up
by any CHR system. This is because their heart is
positioned in a more up-and-down manner in their
chest, as opposed to leaning over to one side.
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Pre-Set Workouts
chapter one: basic operation
Each workout has a four-minute warm up and a two-minute cool
down. Speed or grade changes stay in effect until the next change
is requested by the program. Changing the default workout time
adds or removes segments; it does not stretch or compress the
workout profile.
Pre-Set
Workouts
Change workout levels during your workout by pressing the
key for the workout you are using (its LED will be lit), adjusting
the numeric level, then pressing
. Change to a new pre-
set workout during your workout by pressing any of the pre-set
workout keys and pressing at your desired workout.
In a walking workout, all speeds are under 4 mph. Increasing
levels increases speed from 2 to 4 mph and grade from 4% to 10%;
speed and grade stay constant in the work section. Speed or grade
changes in the work section are permanent
Walking:
Calorie
Burn
Changes in Grade
Walking intervals with grade alternate between hills and nearly
flat in two-minute segments. Speed changes are permanent; grade
changes affect the current two-minute segment only.
Walking:
Hill
Intervals
Changes in Grade
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Pre-Set Workouts
chapter one: basic operation
Zero-grade walking or running intervals are in one-minute
segments. Grade changes are permanent; speed changes affect the
current one-minute segment only.
Walking
and
Running:
Speed
Intervals
Changes in Speed
Zero-grade gradually increases speed then decreases speed,
changing once per minute. Grade changes are permanent; speed
changes affect the current one-minute segment only.
Walking
and
Running:
Speed
Ramp-Up
Changes in Speed
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Pre-Set Workouts
chapter one: basic operation
These are TRUE’s original four pre-set workouts. Changing the workout
time stretches and compresses the workout profile, in ontrast to the
four new pre-set workouts. Other differences are explained below in the
individual workout sections.
Incline changes in varying amounts in contrast to the new Hills
workout, which has hills of the same size all throughout the workout.
Glute
Buster
Very similar to Hill Intervals, with varying incline changes.
Similar to Speed Ramp, except both speed and grade change.
Leg Shaper
Cardio
Challenge
= Incline
= Speed
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Pre-Set Workouts
chapter one: basic operation
Different from Speed Intervals 2 with the speed changing in
varying amounts.
Sports
Training
When the treadmill is changing to a new target speed, the
matrix display readout will display the actual speed. As the
speed is changing, the message center will display
Actual
Speed
Display
TARGET = 12.0 MPH
Once the treadmill reaches the new target speed, the Speed
readout will show the target speed.
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chapter two
The Console
In This Chapter:
Keyboard Function
Display
Chapter 1: Basic Operation
Chapter 2: The Console
Chapter 3: User Workouts
Chapter 4: HRC (Heart Rate Control)
Chapter 5: Fitness Tests
Chapter 6: Fans
Chapter 7: Designing an Exercise Program
Chapter 8: Care and Maintenance
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Keyboard Function
chapter two: the console
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Display
chapter two: the console
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chapter three
User Workouts
In This Chapter:
How to Record and Run User Workouts
Chapter 1: Basic Operation
Chapter 2: The Console
Chapter 3: User Workouts
Chapter 4: HRC (Heart Rate Control)
Chapter 5: Fitness Tests
Chapter 6: Fans
Chapter 7: Designing an Exercise Program
Chapter 8: Care and Maintenance
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How to Record & Run User Workouts
chapter three: user workouts
During a manually-controlled workout, the CS1 treadmill
How to
always “records” the changes you make in speed or incline. It
can save up to three User Programs
Record and
Run User
Workouts
Note that this workout recording only takes place when you
press Quick Start
and will use only the default manual
mode settings; you cannot choose a target workout time or
distance. Time must count up during your workout in order to
be recorded.
Up to 36 changes in speed or incline can be recorded. Each
speed/incline pair of changes must be separated by at least 30
seconds.
To save a manual workout, press
as you normally would
to end your workout. Now press and hold
display shows Save User 1.
until the
You can save your workout in User 1, or press
to select
User 2 or User 3. Press and hold
program you have selected.
to save the workout
To use a User Program that you have saved, simply select it
from the list of programs under the Advanced Options
key.
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chapter four
HRC (Heart Rate Conrol)®
In This Chapter:
HRC Introduction
HRC Types & a Quick Workout Guide
During Your Workout
Tips & How HRC Works
HRC Workouts & Cruise Control
Important Points About HRC
HRC Safety
Chapter 1: Basic Operation
Chapter 2: The Console
Chapter 3: User Workouts
Chapter 4: HRC (Heart Rate Control)
Chapter 5: Fitness Tests
Chapter 6: Fans
Chapter 7: Designing an Exercise Program
Chapter 8: Care and Maintenance
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HRC Introduction
chapter four: HRC (Heart Rate Control)
TRUE’s HRC workouts let the treadmill monitor your relative
HRC
Workout
Introduction
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.
Your heart rate is a good measure of your body’s exercise
stress level. It reflects differences in your physical condition,
how tired you are, the comfort of the workout environment,
even your diet and emotional state. Using heart rate to control
workload takes the guesswork out of your workout settings.
Consult your physician before using HRC workouts
for advice on selecting a target heart rate range.
Also, it is important to use the treadmill for several
workouts in the manual mode while monitoring
your heart rate. Compare your heart rate with how
you feel to ensure your safety and comfort.
See Appendix A for a chart that may help you pick a target
heart rate.
You need to wear a heart rate monitoring chest strap to use
HRC. See the “Monitoring Your Heart Rate” section in Chapter
1 for a guide to proper usage. It is not recommended that
you use the contact heart rate system for heart rate control
workouts.
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HRC Types and a Workout Quick-Guide
chapter four: HRC (Heart rate Control)
Time-based constant HRC: pick a target heart rate and
exercise for an amount of time you select.
Cruise Control: while in any workout, set your current heart
rate as your target heart rate by pressing a single key.
1 - Put on a Polar® or compatible transmitter chest
strap as described in section Chapter 1.
The Easy
Steps to
an HRC
2 - Press the
key until you reach your
desired workout, then press
.
Workout
3 - Enter your workout parameters. This includes
target heart rate, maximum treadbelt speed,
workout time or distance, and maximum
incline.
4 - Press
.
5 - Warm up. At the beginning of an HRC workout,
the treadmill is in full Manual Control mode.
Gradually increase your work level to slowly
raise your heart rate to within 10 beats per
minute (bpm) of your target heart rate.
6 - HRC stage. Now the treadmill takes control
of speed and incline, keeping your heart rate
within a few bpm of your target. If you are using
interval HRC, the treadmill alternates between
work and rest intervals.
7 - Cool-down. At the end of your workout time
or distance, the treadmill reduces workload by
half and goes back into Manual Control mode,
where you directly control your cool-down.
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During Your Workout
chapter four: HRC (Heart Rate Control)
During
Your
Workout
• Pressing any key other than
or
will exit
HRC mode.
• Adjust your target heart rate at any time during
your workout by pressing
, using the
again. If you are
keys as needed, and pressing
lowering your target, you are limited to a 5 bpm
change.
• The time and distance accumulated during warm
up are not counted against your selected workout
time or distance; those values start at zero when
the treadmill reaches HRC mode. This time
and distance are accumulated into the workout
summary data, as is your cool down exercise.
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Tips and How HRC Works
chapter four: HRC (Heart Rate Control)
Increase speed and incline gradually to slowly increase your
Tips on the
Warm Up
Stage
heart rate to within 10 bpm of your target. For best results,
you should take about five minutes to get to that point.
The treadmill operates in a manual control mode during the
warm-up stage. You control both speed and incline. You may
only increase speed and incline to the preset maximum values
entered.
It is important that you start at a low level of effort and
gradually increase your work load over several minutes until
you approach your target heart rate. This allows your body
to adapt to your workout. Increasing work load gradually will
allow you to enter the HRC stage without overshooting your
target.
Warming up too fast may cause you to overshoot your target.
If this occurs, it may take several minutes before the computer
software can control your heart rate. You may overshoot and
undershoot your target for several minutes until stable control
is achieved.
How the
HRC System
Controls
your Heart
Rate
To raise your heart rate in HRC mode, speed will always
increase until maximum speed is attained, followed by incline
(if incline is used in the workout).
To lower your heart rate in the HRC mode, incline will always
decrease until zero incline is reached, followed by speed (if
incline is used in the workout).
Speed changes are in 0.1 mph increments. Incline changes are
in 0.5% incline increments. This is equal to between 0.10 and
0.15 METs.
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HRC Workouts & Cruise Control
chapter four: HRC (Heart rate Control)
1 - A user who physically cannot walk over 2.5 mph
Examples of
HRC
Workouts
can safely use heart rate control by entering
maximum speed of 2.5 in an HRC workout.
2 - A runner can run up to a speed of 10 mph,
without hills, by entering a maximum speed of
10 mph and a maximum incline of 0%.
3 - A walker enters a maximum speed of 4.0 mph
and a maximum incline of 6%. The walker is
limited to a maximum speed of 4.0 mph and
incline will be used if required to elevate the
heart rate up to a maximum of 6%.
This is the simplest way to enter target heart rate training.
While in manual or any program you can enter Target HRC by
Cruise
Control
simply pressing the
as the target.
key. Your current heart rate will be set
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
using
. Edit the target
and press
. If you are lowering your target, you are
limited to a 5 bpm change. It is important to note that if you
are raising your target, the speed and grade change safety limits
(described next) may prevent the treadmill from raising your
heart rate to your desired new target.
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HRC Workouts & Cruise Control
chapter four: HRC
If you enter the HRC stage below 5 mph, the speed you enter
will be the maximum speed of your workout. If you like to
walk at a maximum speed of 3.8 mph, you should enter HRC
at 3.8 mph.
How Cruise
Control
Determines
How to
Change
If you enter the HRC stage above 5 mph, you will have an
additional 1 mph of speed. If you enter HRC at 6 mph, your
maximum attainable speed in the HRC stage will be 7 mph.
Your
Exercise
Intensity
If at any time you enter the HRC stage with incline, you will
have an additional 4% of incline available in the HRC stage.
If you enter the HRC stage at 1% incline, your maximum
attainable incline will be 5%.
If you do not enter the HRC stage with incline, no incline will
be available during the HRC stage of your workout. Only speed
will be used to control your heart rate.
Examples
1 - Enter HRC at 3.5 mph and 4% incline to allow a
maximum speed of 3.5 mph and 8% incline.
of Walking
Workouts
Using Cruise
Control
2 - Enter HRC at 4.2 mph and 6% incline to allow a
maximum speed of 4.2 mph and 10% incline.
Examples of
Running
Workouts
Using
Cruise
Control
1 - Enter HRC at 6 mph and 0% incline to allow a
maximum of 7 mph and 0% incline.
2 - Enter HRC at 5 mph and 2% incline to allow a
maximum of 6 mph and 6% incline.
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Important Points About HRC
chapter four: HRC
The heart rate monitor transmitter strap provided with your
Important
Points
About HRC
treadmill should be worn directly against your skin at about one
inch below the pectoral muscles/breast line. Women should be
careful to place the transmitter below their bra line.
Some moisture is necessary between the strap and your skin.
Sweat from your exercise works best, but ordinary tap water
may be used prior to your workout if desired.
If the transmitter strap is adjusted or moved while exercising,
communication may be temporarily affected.
If communication is lost for 30 seconds, the treadmill will
automatically shut off.
The transmitter strap sends a low-level radio signal to the
treadmill, so interference from other radio and sound waves
(including everything from cordless telephones to loudspeakers)
is possible. The good news is that interference is usually
quite brief. If you continue to have intermittent heart rate
display problems, consult your local service technician, as the
transmitter strap batteries may be low.
Make sure you breathe smoothly and regularly.
Talking during your workout usually causes heart rate spikes
of five beats per minute or more, so avoid talking as much as
possible.
Maintain a smooth walking or running motion.
A grounded outlet is critical for the HRC system
to function properly. Use a dedicated 115 VAC,
grounded outlet to help prevent interference.
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HRC Safety
chapter four: HRC
Two users wearing the same kind of transmitter at the same
time and in close proximity may cause false heart rate display
readings.
Technical
Tips
Use a Polar® brand standard transmitter or compatible
transmitter.
TRUE's HRC is patented under USPTO #5,462,504.
HRC Safety
Features
If your heart rate exceeds your target by 12 beats, there will be a
30% MET reduction in workload to reduce your heart rate.
If your heart rate exceeds your target by 20 beats, the unit will
automatically shut off as a precautionary measure. (Be cautious
when selecting your target heart rate so the 20 beat variance
will not exceed your maximum heart rate as determined by your
physician).
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chapter five
Fitness Tests
In This Chapter:
Gerkin Fitness Test
Accuracy of the Gerkin Test
Military Fitness Tests
Chapter 1: Basic Operation
Chapter 2: The Console
Chapter 3: User Workouts
Chapter 4: HRC (Heart Rate Control)
Chapter 5: Fitness Tests
Chapter 6: Fans
Chapter 7: Designing an Exercise Program
Chapter 8: Care and Maintenance
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Gerkin Fitness Test
chapter five: fitness tests
One way to measure your overall fitness is to take a Gerkin
fitness test. Named after the Arizona researcher who designed
this test, this submaximal treadmill test (submaximal means
you work below maximum effort) is used to predict VO2 max:
the volume of oxygen you can consume while exercising at
your maximum capacity. This particular test has gained great
popularity in the firefighter and law enforcement community.
Like most fitness tests, it is classified as a graded exercise test
(GXT). The test is stopped at the point your heart rate reaches
85% of your age-predicted maximum.
About the
Gerkin Test
Select the Gerkin test under the Advanced Options
key.
Using the
Gerkin Test
Enter your age, which is used to calculate your test termination
point.
The version of the Gerkin
The Gerkin protocol starts
Protocol that TRUE uses in its
at 4.5 miles per hour at a
exercise machines is the new
0% incline. It then increases
equation of 205.8 – 0.685*age.
speed or incline every 60
To better understand why we
seconds. For example, at
selected this method over the
the seven-minute mark, the
outdated “220 – age” maximal
speed increases to 6 miles
heart rate equation, you can
per hour while the incline
review the scientific paper in
raises to 8%.
Journal of Exercise Physiology,
a PDF document located
Documents/Robergs2.pdf.
When your heart rate
reaches 85% of your age-
predicted maximum, the
test waits for your heart rate
to exceed the target for 15
seconds, then terminates the test.
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Accuracy of the Gerkin Test
chapter five: fitness tests
The scientific journal, Occupational Medicine, published
Accuracy of
the Gerkin
Test
a study in 2004 on the accuracy of the Gerkin test. The
conclusion:
“The Gerkin treadmill protocol overpredicts VO2max in
healthy men and women and, therefore, should not be used for
predicting VO2max in individual firefighters, particularly if
VO max is a criterion for inclusion or exclusion from duty. At
this2time, a valid treadmill running test is needed for predicting
the VO2max value of individual firefighters.”
However, for the fitness enthusiast who is interested in
monitoring their fitness level, the Gerkin test can be used to
measure progress over time.
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Military Fitness Tests
chapter five: fitness tests
Each of the four service branches has their own fitness test
Military
Fitness
Tests
protocol. All of them work in the same basic way: you input
personal information, then run a set distance as fast as you can.
A score will then be displayed based on the scoring table for the
chosen protocol.
Warning: You must take great care when running a maximal
test on a treadmill. As you tire, your balance may diminish.
Always use extreme caution to prevent excessive fatigue.
Army Test
1. Enter sex.
2. Enter age.
3. Press Start to run 2-mile test.
Navy Test
1. Enter sex.
2. Enter age.
3. Enter above or below 5000-foot altitude.
4. Press Start to run 1.5-mile test.
Air Force Test
1. Enter sex.
2. Enter age.
3. Press Start to run 1.5-mile test.
Marines Test
1. Enter sex.
2. Press Start to run 3-mile test.
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chapter six
Fans
In This Chapter:
Fan Accessory
Chapter 1: Basic Operation
Chapter 2: The Console
Chapter 3: User Workouts
Chapter 4: HRC (Heart Rate Control)
Chapter 5: Fitness Tests
Chapter 6: Fans
Chapter 7: Designing an Exercise Program
Chapter 8: Care and Maintenance
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Fan Accessory
chapter six: fans
The fans have two speeds and an Off button. The default is
medium speed.
Fans on
CS1.0
Treadmill
OFF
MEDIUM
HIGH
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chapter seven
Designing an
Exercise Program
In This Chapter:
The F.I.T. Concept Defined
F.I.T. Concept Overview
Utilizing the F.I.T. Concept
Beginning Your F.I.T. Program
Establishing and Maintaining Fitness
Weight & Sports Training Programs
Chapter 1: Basic Operation
Chapter 2: The Console
Chapter 3: User Workouts
Chapter 4: HRC
Chapter 5: Fitness Tests
Chapter 6: Fan Accessory
Chapter 7: Designing an Exercise Program
Chapter 8: Care and Maintenance
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The F.I.T. Concept Defined
chapter seven: designing an exercise program
The workout portion of your exercise program consists of three
What is
the F.I.T.
Concept?
major variables: Frequency, Intensity, and Time.
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 walking at a speed of 1-2 mph. As you use your
treadmill regularly, higher speeds may be more comfortable and
more effective.
Inability to maintain a smooth, rhythmic motion suggests that
your speed and/or elevation may be too great.
If you feel out of breath before you have exercised 12 minutes,
you are probably exercising too hard.
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F.IT. Concept Overview
chapter seven: designing an exercise program
As your fitness level improves, you will need to increase your
workout intensity in order to reach your target heart rate. The
first increase may be necessary after two to four weeks of regular
exercise. Never exceed your target heart rate zone. Increase the
speed and/or incline on the treadmill to raise your heart rate
to the level recommended by your doctor. The incline feature
can be used to greatly increase the workload without increasing
speed.
METs
One MET is the amount of energy your body uses when you're
resting. If a physical activity has an equivalent of six METs, its
energy demands are six times that of your resting state. The MET
is a useful measurement because it accounts for differences in
body weight. See Appendix B and C for more details.
Time: How Long You Exercise
Sustained exercise conditions your heart, lungs, and muscles. The
longer you are able to sustain exercise within your target heart
range, the greater the aerobic benefits.
To begin, maintain two to three minutes of steady, rhythmic
exercise and then check your heart rate.
The initial goal for aerobic training is 12 continuous minutes.
Increase your workout time approximately one or two minutes
per week until you are able to maintain 20-30 continuous
minutes at your training heart rate.
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Utilizing the F.I.T. Concept
chapter seven: designing an exercise program
The F.I.T. concept and chart are designed to help you begin
Using the
F.I.T. Concept
a program tailored to your needs. You may wish to keep an
exercise log to monitor your progress.
You can get valuable fitness benefits from your TRUE
Treadmill. Using the treadmill regularly may increase the
ability of your heart and lungs to supply oxygen and nutrients
to exercising muscles over an extended period of time. The
treadmill will also help you develop added muscle endurance
and balanced strength throughout your body.
Your Fitness
Program
Calculate your maximum heart rate as a first step in developing
your fitness program. The formula to calculate average
maximum heart rate for one minute is 220 beats per minute
minus your age. To find your pulse, locate a vein on your neck
or inside your wrist, then count beats for ten seconds, then
multiply by six. (See chart in Appendix A.)
Determining
Your Needs
It's also important to know your target training zone or target
heart rate. The American Heart Association (AHA) defines
target heart rate as 60-75 percent of your maximum heart
rate. This is high enough to condition, but well within safe
limits. The AHA recommends that you aim for the lower part
of the target zone (60 percent) during the first few months
of your exercise program. As you gradually progress you can
increase your target to 75 percent. According to the AHA,
"Exercise above 75 percent of the maximum heart rate may be
too strenuous unless you are in excellent physical condition.
Exercise below 60 percent gives your heart and lungs little
conditioning."
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Beginning Your F.I.T. Program
chapter seven: designing an exercise program
In addition to monitoring your heart rate as you exercise, be
certain of how quickly your heart rate recovers. If your heart
rate is over 120 beats per minute five minutes after exercising,
or is higher than normal the morning after exercising, your
exertion may be too strenuous for your current level of fitness.
Reducing the intensity of your workout is recommended.
The age-adjusted target heart rates indicated in the chart in
Appendix A reflect averages. A variety of factors (including
medication, emotional state, temperature, and other conditions)
can affect the exercise heart rate appropriate for you.
Warning: Consult your doctor to establish the exercise
intensity (target heart rate zone) appropriate for your age and
condition before beginning any exercise program.
Beginning
Your
Warm-Up: Slow and Deliberate Exercise
Exercise
Program
You are not warmed up until you begin to perspire lightly and
breath more deeply. Warming up prepares your heart and
other muscles for more intense exercise and helps you avoid
premature exhaustion. Begin each workout by walking even if
you plan to run. Start slowly, exploring different speeds until
you can comfortably sustain your speed.
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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Beginning Your F.I.T. Program
chapter seven: designing an exercise program
Workout: Brisk and Rhythmic Exercise
The workout trains and conditions your heart, lungs, and
muscles to operate more efficiently. Increase exercise in
response to your heart rate to train and strengthen your
cardiovascular system. Concentrate on moving your arms and
legs smoothly. Walk naturally and avoid jerking motions that
can cause pulled muscles, sprained joints, and loss of balance.
Cool-Down: Slow and Relaxed Exercise
Cooling down relaxes your muscles and gradually lowers your
heart rate. Slowly reduce your workload until your heart rate
is below 60 percent of your maximum heart rate. The cool
down should last at least five minutes, followed by some light
stretching to enhance your flexibility.
Beginning a Fitness Program
If you cannot sustain 12 continuous minutes in your target
heart rate zone, exercise several times a day to get into the
habit of exercising.
Try to reach and maintain 60-65 percent of your maximum
heart rate. Alternate exercise with periods of rest until you can
sustain 12 continuous minutes of exercise at 60-65 percent of
your maximum heart rate.
Begin exercising in three to five minute sessions.
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Establishing and Maintaining Fitness
chapter seven: designing an exercise program
If you can sustain 12 but not 20 continuous minutes of
Establishing
Aerobic
Fitness
exercise in your target heart rate zone:
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.
Maintaining
Aerobic
Fitness
Begin with 12 continuous minutes. Increase your time by one
to two minutes per week until you can sustain 20 continuous
minutes.
Managing
Weight
If you can sustain 20 continuous minutes in your target heart
rate zone, begin to increase the length and intensity of your
workout:
Exercise four to six days a week or on alternate days.
Try to reach and maintain 70-85 percent of your maximum heart
rate with moderate to somewhat hard exercise.
Exercise for 20-30 minutes.
Consistent aerobic exercise will help 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.
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Weight and Sports Training Programs
chapter seven: designing an exercise program
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).
Sports
Training
When you are training to improve strength and
performance:
Exercise four to five days a week. Alternate exercise days and
intervals of hard to very hard exercise with easy to moderate
exercise.
Exercise for 30 minutes or longer.
Warning: these strategies are intended for average healthy
adults. If 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 eight
Care & Maintenance
In This Chapter:
Regular Cleaning
Calibration
Belt and Deck Maintenance
Treadbelt Adjustment
Chapter 1: Basic Operation
Chapter 2: The Console
Chapter 3: User Workouts
Chapter 4: HRC (Heart Rate Control)
Chapter 5: Fitness Tests
Chapter 6: Fans
Chapter 7: Designing an Exercise Program
Chapter 8: Care and Maintenance
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Regular Cleaning
chapter eight: Care and Maintenance
Caution: except for the areas described below, all service
on this treadmill should be performed by a qualified fitness
equipment technician. During the warranty period, please
contact your dealer for service.
The treadmill console and handrails should be wiped down
with a clean, dry towel after every workout.
General
Cleaning
Once a day, the treadmill console and handrails should be
wiped down with a mild, dilute soap solution. Do not use any
other kind of cleaner or solvent.
To extend the life and appearance of the treadmill, perform the
following tests and inspections weekly:
Weekly
Inspection
1. Test all the keys.
2. Inspect the power cord for frayed or damaged areas.
3. Inspect the power cord ground plug.
4. Inspect the circuit breaker to see if it is tripped.
5. Inspect the treadbelt for proper tension and alignment.
6. Check that the handrail screws are tight.
7. Check that the ON/OFF switch toggles on and off.
8. Check that the pedestal screws, pedestal hinge screws,
and motor cover screws are tight.
9. Check that the CHR pads are working.
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Calibration
chapter eight: Care and Maintenance
Clean the treadmill of dust and dirt that might accumulate
Monthly
Cleaning
under and behind the treadmill. Vacuum small rubber particles
that accumulate alongside the belt and behind the treadmill —
these particles are from the soles of running shoes.
This procedure is used to ensure speed and incline accuracy.
It should be done following any moving of the treadmill to
a different location in your facility, as well as following any
internal service.
Calibration
CS1.0
1. Remove safety key and straddle treadbelt with your feet
on the straddle covers.
2. On the balance bar control pod, press and hold incline
up and down. The display should read CALIBRATION.
3. Press Start. The treadmill will slowly increase speed and
incline to maximum values then decrease to zero.
4. The display should read CALIBRATION SUCCESSFUL.
If it does not, repeat steps 1 - 3. If it still does not
calibrate successfully, call your dealer for service.
5. Remove safety key to exit calibration mode.
When the belt and deck are properly maintained, your tread-
mill will work at maximum efficiency. In return you will see a
reduction in energy consumption and an increase in long-term
performance.
Belt and
Deck
Maintenance
For average use of your treadmill, TRUE recommends you lu-
bricate under the treadbelt once per year. For heavy use, which
is more than 10 hours per week, TRUE recommends lubricat-
ing every three months.
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Treadbelt Adjustment
chapter eight: Care and Maintenance
Your treadmill's running belt has been properly aligned at the
Treadbelt
Adjustment
factory. However, when the treadmill is used on an uneven
surface, please follow these instructions:
1 - Stand beside the treadmill, place the safety key
onto the control panel and follow operating
instructions for running the treadmill at 5 mph.
2 - If the belt is off-center to the right, turn the left
roller adjustment bolt counter clock-wise 1/4
turn. If the belt is off-center to the left, turn the
left roller adjustment bolt 1/4 turn clockwise.
3 - Let the machine run for several minutes to
check the alignment. (Belt alignment does
not need to be perfect). If more correction is
needed, turn the adjustment bolt 1/4 turn and
check again.
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Appendix A
Target Heart Rate Chart
A Guide to Help You Pick an
Initial Target Heart Rate
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Appendix A
Target
Heart Rate
Chart
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Appendix B
METs Table
How Speed and Incline Affect
Workload, Expressed in METs
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Appendix B
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Appendix C
METs Explanation
and Formulas
A Note About Calorie
Expenditure Calculations
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Appendix C
TRUE treadmills use the calorie expenditure formula as
described in Guidelines for Exercise Testing and Prescription
from the American College of Sports Medicine. This is the
most widely accepted formula for running and walking.
A Note
About
Calorie
Expenditure
Calculations
The ACSM guide says that running burns calories twice
as fast as walking, e.g., a 150-pound person jogging at 5
mph requires 548 calories per hour, while walking at 5 mph
requires 274 per hour.
(Other respected researchers such as David Costill think the
ACSM overstates the energy difference between running and
walking. Costill believes running requires
60% more energy than walking, not 100%
as calculated by the ACSM. Using the same
example, Costill's calculations result in 496
cal/hour for running 5 mph, with 313 cal/
hour for walking 5 mph.)
One potential source of calorie estimate
error is that the treadmill doesn't know if
you are running or walking, so it has to
make some assumptions. It assumes you are walking at 3 mph
and slower, and running at 5 mph and faster. Between those
two speeds, the treadmill combines the walking and running
formulas to make its best guess.
Variations in human exercise efficiency are another potential
source of error, with differences of plus or minus 20%
common in the population.
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Appendix D
Specifications
The Size and Performance Attributes
of Your CS1.0 Treadmill
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Appendix D
Maximum speed: 12 mph.
Specifications
Incline range: 0-15%
Drive motor: DC Q Drive
Treadbelt area: 22 x 60
Treadmill Weight: 340 pounds (154 KG)
Maximum user weight: 400 pounds (181 kg)
Note: Specifications and features subject to change without
notice.
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F o u n d e d 1 9 8 1
865 Hoff Road
St. Louis, MO 63366
800.426.6570
110308
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