True Fitness Treadmill CS4 User Manual

Commercial Series  
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.  
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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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Table of Contents  
Front Section  
Safety instructions,  
Quick Start Guide,  
Table of Contents,  
Model Differences  
and Starting and  
Stopping the  
1 - Basic  
Operation  
2 - Heart  
Rate Control  
Treadmill Safely.  
page 3  
page 21  
page 11  
3 - User Programs  
Three different types  
4 - Fitness Tests  
5 - Fan  
page 29  
page 31  
page 35  
7- Care and  
Maintenance  
Appendix A  
6 - Designing an  
Exercise Program  
page 49  
page 45  
page 37  
Appendix B  
Appendix D  
Appendix C  
page 51  
page 55  
page 53  
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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  
During  
Your  
Workout  
speed 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  
Stopping  
Your  
Treadmill  
Safely  
Attach the safety lanyard to your waistband.  
Place the safety key on the key holder.  
Set up your workout (see Chapter 1) and press  
.
Stop the treadmill by reducing speed to 2 mph, then press  
.
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Model Differences  
Model  
Differences  
This new treadmill is part of the True Commercial Series  
treadmills. Since this owner’s guide covers all three commercial  
models, you might notice descriptions of features that are  
different from your treadmill. The main differences are in the  
consoles.  
Adds to CS 8.0:  
• 8 Pre-set programs  
• Heart rate control  
• Cooling fans  
• Two window LCD display  
• 3% decline  
CS 6.0  
Same as CS 8.0 except:  
• Single window LCD display  
• No decline  
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Model Differences  
CS 4.0  
• “Simple” LED display  
• All controls on main keyboard  
• Manual operation only  
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chapter one  
Basic Operations  
In This Chapter:  
Using the Keyboard  
Quick Speed  
Heart Rate Monitoring  
Pre-Set Workouts  
Actual Speed Display  
Chapter 1: Basic Operations  
Chapter 2: The Console  
Chapter 3: User Programs  
Chapter 4: Fitness Tests  
Chapter 5: Fan Accessories  
Chapter 6: Designing an Exercise Program  
Chapter 7: Care and Maintenance  
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Using the Keyboard  
CHAPTER ONE: BASIC OPERATIONS  
Selecting Workouts: Press any of the workout keys and press  
Using the  
Keyboard  
to begin your workout using the default settings.  
Before pressing  
, you  
CS 6.0 and CS 8.0 Workout Keys  
may adjust other settings  
like Workout Time and Body  
Weight, pressing  
after  
adjusting each setting. Press  
at any time to begin  
your workout. Note that HRC  
workouts require settings  
adjustments.  
Adjusting Settings: Use the  
numeric keypad or the  
keys to adjust numeric settings.  
Press  
to accept each  
settings adjustment.  
Control Pod / Primary Controls: During your workout, press  
to stop the treadbelt and pause your workout. Press  
to  
resume your workout. Press and hold  
to clear your workout.  
Change Data Display: During your workout, press  
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 OPERATIONS  
Important: Quick speed keys change speed with a single key press,  
Quick  
Speed  
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 Heart Rate  
Control.  
Disable QuickSpeed by pressing  
again.  
During workout set up, set a correct body weight including clothes  
Body  
Weight  
so the treadmill can better estimate your calorie expenditure.  
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Heart Rate Monitoring  
CHAPTER ONE: BASIC OPERATIONS  
This treadmill can monitor your heart rate using either a chest  
strap or the metal grips on the hand rails (called contact heart  
rate or CHR pads). A chest strap transmits your heart rate to  
the treadmill via radio, and the CHR pads connect to a special  
computer circuit to extract your heart rate.  
Monitoring  
Your  
Heart RAte  
Although this treadmill functions fine without using the heart rate  
monitoring feature, this kind of monitoring gives you valuable  
feedback on your effort level. Chest strap monitoring also allows  
you to use 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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Contact Heart Rate  
CHAPTER ONE: BASIC OPERATIONS  
The contact heart rate (CHR) system lets you monitor your heart  
rate without wearing a strap.  
Contact  
Heart Rate  
(CHR)  
Gently grasp the contact heart rate pads as shown.  
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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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.  
When using a Heart Rate Control 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 OPERATIONS  
Each workout has a four-minute warm up and a two-minute cool  
down. Speed or grade changes stay in effect until the next change  
is requested by the program. Changing the default workout time  
adds or removes segments; it does not stretch or compress the  
workout profile.  
Pre-Set  
Workouts  
Change workout levels during your workout by pressing the  
key for the workout you are using (its LED will be lit), adjusting  
the numeric level, then pressing  
. Change to a new pre-set  
workout during your workout by pressing any of the present  
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 OPERATIONS  
Zero-grade walking or running intervals are in one-minute  
segments. Grade changes are permanent; speed changes affect the  
current one-minute segment only.  
Walking  
and  
Running:  
Speed  
Intervals  
Changes in Speed  
Zero-grade gradually increases speed then decreases speed,  
changing once per minute. Grade changes are permanent; speed  
changes affect the current one-minute segment only.  
Walking  
and  
Running:  
Speed  
Ramp-Up  
Changes in Speed  
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Classic Pre-Set Workouts  
CHAPTER ONE: BASIC OPERATIONS  
These are True’s original four pre-set workouts. Changing the  
workout time stretches and compresses the workout profile, in  
ontrast to the four new pre-set workouts. Other differences are  
explained below in the individual workout sections.  
Incline changes in varying amounts in contrast to the new Hills  
workout, which has hills of the same size all throughout the workout.  
Glute  
Buster  
Very similar to Hill Intervals, with varying incline changes.  
Similar to Speed Ramp, except both speed and grade change.  
Leg Shaper  
Cardio  
Challenge  
= Incline  
= Speed  
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Classic Pre-Set Workouts  
CHAPTER ONE: BASIC OPERATIONS  
Different from Speed Intervals 2 with the speed changing in  
varying amounts.  
Sports  
Training  
When the treadmill is changing to a new target speed, the matrix  
display readout will display the actual speed. As the speed is  
changing, the message center will display  
Actual  
Speed  
Display  
TARGET = 12.0 MPH  
Once the treadmill reaches the new target speed, the Speed  
readout will show the target speed.  
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chapter two  
The Console  
In This Chapter:  
Keyboard Function  
Display  
Chapter 1: Basic Operations  
Chapter 2: The Console  
Chapter 3: User Programs  
Chapter 4: Fitness Tests  
Chapter 5: Fan Accessories  
Chapter 6: Designing an Exercise Program  
Chapter 7: Care and Maintenance  
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CS 8.0 Keyboard  
CHAPTER TWO: THE CONSOLE  
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CS 8.0 Display  
CHAPTER TWO: THE CONSOLE  
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CS 6.0 Keyboard  
CHAPTER TWO: THE CONSOLE  
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CS 6.0 Display  
CHAPTER TWO: THE CONSOLE  
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CS 4.0 Keyboard  
CHAPTER TWO: THE CONSOLE  
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CS 4.0 Display  
CHAPTER TWO: THE CONSOLE  
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chapter three  
User Programs  
In This Chapter:  
How to Record and Run User Programs  
Chapter 1: Basic Operations  
Chapter 2: The Console  
Chapter 3: User Programs  
Chapter 4: Fitness Tests  
Chapter 5: Fan Accessories  
Chapter 6: Designing an Exercise Program  
Chapter 7: Care and Maintenance  
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How to Record & Run User Programs  
CHAPTER THREE: USER PROGRAMS  
During a manually-controlled workout, the CS 6 and 8  
treadmills always "record" the changes you make in speed or  
incline. They can save up to three User Programs  
How to  
Record and  
Run User  
Programs  
Note that this workout recording only takes place when you  
press Quick Start  
only and use 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  
shows Save User 1.  
until the display  
You can save your workout in User 1, or press  
to select User  
2 or User 3. Press and hold  
you have selected.  
to save the workout program  
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  
Fitness Tests  
In This Chapter:  
About the Gerkin Fitness Test  
Running the Gerkin Test  
Military Fitness Tests  
Chapter 1: Basic Operations  
Chapter 2: The Console  
Chapter 3: User Programs  
Chapter 4: Fitness Tests  
Chapter 5: Fan Accessories  
Chapter 6: Designing an Exercise Program  
Chapter 7: Care and Maintenance  
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Gerkin Fitness Test  
CHAPTER FOUR: 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.  
Running  
the Gerkin  
Test  
Enter your age, which is used to calculate your test termination  
point.  
The version of the Gerkin  
Protocol that True Fitness  
uses in its exercise machines  
is the new equation of  
The Gerkin protocol starts  
at 4.5 miles per hour at a  
0% incline. It then increases  
speed or incline every 60  
205.8 – 0.685*age. To better  
understand why we selected  
this method over the outdated  
“220 – age” maximal heart  
rate equation, you can review  
the scientific paper in Journal  
of Exercise Physiology, a PDF  
document located at http://  
Robergs2.pdf.  
seconds. For example, at the  
seven-minute mark, the speed  
increases to 6 miles per hour  
while the incline raises to 8%.  
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 TWO: FITNESS TESTS  
The scientific journal, Occupational Medicine, published a study  
in 2004 on the accuracy of the Gerkin test. The conclusion:  
Accuracy of  
the Gerkin  
Test  
“The Gerkin treadmill protocol overpredicts VO2max in healthy  
men and women and, therefore, should not be used for predicting  
VO2max in individual firefighters, particularly if VO2max is a  
criterion for inclusion or exclusion from duty. At this time, a valid  
treadmill running test is needed for predicting the VO2max value  
of individual firefighters.”  
However, for the fitness enthusiast who is interested in monitoring  
their fitness level, the Gerkin test can be used to measure progress  
over time.  
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Military Fitness Tests  
CHAPTER FOUR: FITNESS TESTS  
Each of the four service branches has their own fitness test  
protocol. All of them work in the same basic way: you input  
personal information, then run a set distance as fast as you can.  
A score will then be displayed based on the scoring table for the  
chosen protocol.  
Military  
Fitness  
Tests  
Warning: You must take great care when running a maximal test  
on a treadmill. As you tire, your balance may diminish. Always use  
extreme caution to prevent excessive fatigue.  
Army Test  
1. Enter sex.  
2. Enter age.  
3. Press Start to run 2-mile test.  
Navy Test  
1. Enter sex.  
2. Enter age.  
3. Enter above or below 5000-foot altitude.  
4. Press Start to run 1.5-mile test.  
Air Force Test  
1. Enter sex.  
2. Enter age.  
3. Press Start to run 1.5-mile test.  
Marines Test  
1. Enter sex.  
2. Press Start to run 3-mile test.  
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chapter five  
Fans  
In This Chapter:  
Fans on CS Treadmills  
Chapter 1: Basic Operations  
Chapter 2: The Console  
Chapter 3: User Programs  
Chapter 4: Fitness Tests  
Chapter 5: Fan Accessories  
Chapter 6: Designing an Exercise Program  
Chapter 7: Care and Maintenance  
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Fans on CS  
CHAPTER FIVE: AUDIO AND FAN ACCESSORIES  
The fans have two speeds plus off. The default is low speed.  
Fans on  
CS Treadmills  
OFF  
MEDIUM  
HIGH  
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chapter six  
Designing an  
Exercise Program  
In This Chapter:  
What is the F.I.T. Concept?  
Using the F.I.T. Concept  
Your Fitness Program  
Determining Your Needs  
Beginning Your Exercise Program  
Establishing and Maintaining Aerobic  
Fitness  
Managing Weight  
Sports Training  
Chapter 1: Basic Operations  
Chapter 2: The Console  
Chapter 3: User Programs  
Chapter 4: Fitness Tests  
Chapter 5: Fan Accessories  
Chapter 6: Designing an Exercise Program  
Chapter 7: Care and Maintenance  
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The F.I.T. Concept Defined  
CHAPTER SIX: 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 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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More F.IT. Concept Overview  
CHAPTER SIX: 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 6 METs, its  
energy demands are 6 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 SIX: DESIGNING AN EXERCISE PROGRAM  
The F.I.T. concept and chart are designed to help you begin a  
program tailored to your needs. You may wish to keep an exercise  
log to monitor your progress.  
Using the  
F.I.T. Concept  
You can get valuable fitness benefits from your True Treadmill.  
Using the treadmill regularly may increase the ability of your heart  
and lungs to supply oxygen and nutrients to exercising muscles  
over an extended period of time. The treadmill will also help you  
develop added muscle endurance and balanced strength throughout  
your body.  
Your Fitness  
Program  
Calculate your maximum heart rate as a first step in developing  
your fitness program. The formula to calculate average maximum  
heart rate for one minute is 220 beats per minute minus your age.  
To find your pulse, locate a vein on your neck or inside your wrist,  
then count beats for ten seconds, then multiply by six. (See chart in  
Appendix A.)  
Determining  
Your Needs  
It's also important to know your target training zone or target  
heart rate. The American Heart Association (AHA) defines target  
heart rate as 60-75 percent of your maximum heart rate. This is  
high enough to condition, but well within safe limits. The AHA  
recommends that you aim for the lower part of the target zone (60  
percent) during the first few months of your exercise program. As  
you gradually progress you can increase your target to 75 percent.  
According to the AHA, "Exercise above 75 percent of the maximum  
heart rate may be too strenuous unless you are in excellent physical  
condition. Exercise below 60 percent gives your heart and lungs  
little conditioning."  
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Beginning Your F.I.T. Program  
CHAPTER SIX: 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.  
41  
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Your F.I.T. Program Continued  
CHAPTER SIX: 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.  
42  
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Establishing and Maintaining Fitness  
CHAPTER SIX: 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.  
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 If you can sustain 20 continuous minutes in your target heart rate  
Weight 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.  
43  
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Weight and Sports Training Programs  
CHAPTER SIX: DESIGNING AN EXERCISE PROGRAM  
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).  
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.  
44  
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Chapter Seven  
Care and Maintenance  
In This Chapter:  
Regular Cleaning  
Calibration  
Treadbelt Adjustment  
Chapter 1: Basic Operations  
Chapter 2: The Console  
Chapter 3: User Programs  
Chapter 4: Fitness Tests  
Chapter 5: Fan Accessories  
Chapter 6: Designing an Exercise Program  
Chapter 7: Care and Maintenance  
45  
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Regular Cleaning  
CHAPTER SEVEN: 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 heart rate contacts are working.  
Clean the treadmill of dust and dirt that might accumulate under  
and behind the treadmill. Vacuum small rubber particles that  
accumulate alongside the belt and behind the treadmill — these  
particles are from the soles of running shoes.  
Monthly  
Cleaning  
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Calibration  
CHAPTER SEVEN: CARE AND MAINTENANCE  
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  
CS 6.0 & CS 8.0 Calibration  
1. Remove safety key and straddle treadbelt with your feet on  
the straddle covers.  
2. On the balance bar control pod, press and hold incline up  
and down. The display should read CALIBRATION.  
3. Press Start. The treadmill will slowly increase speed and  
incline to maximum values then decrease to zero.  
4. The display should read CALIBRATION SUCCESSFUL.  
If it does not, repeat steps 1 - 3. If it still does not calibrate  
successfully, call your dealer for service.  
5. Remove safety key to exit calibration mode.  
CS 4.0 Calibration  
1. Remove safety key and straddle treadbelt with your feet on  
the straddle covers.  
2. Press and hold the 0 and 2 keys, then press the Quickspeed  
key. The display should read PASS (short for PASSCODE).  
3. Enter the following sequence: 3 9 4 0 1 and press Enter. The  
display should read CAL.  
4. Press Start. The treadmill will slowly increase speed and  
incline to maximum values then decrease to zero.  
5. The display should read PASS. If it does not, repeat steps 1  
- 4. If it still does not calibrate successfully, call your dealer  
for service.  
6. Remove safety key to exit calibration mode.  
47  
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Treadbelt Adjustment  
CHAPTER SEVEN: CARE AND MAINTENANCE  
Your treadmill's running belt has been properly aligned at the  
factory. However, when the treadmill is used on an uneven  
surface, please follow these instructions:  
Treadbelt  
Adjustment  
1 - Stand beside the treadmill, place the safety key  
onto the control panel and follow operating  
instructions for running the treadmill at 5 mph.  
2 - If the belt is off-center to the right, turn the left  
roller adjustment bolt counter clock-wise 1/4  
turn. If the belt is off-center to the left, turn the  
left roller adjustment bolt 1/4 turn clockwise.  
3 - Let the machine run for several minutes to check  
the alignment. (Belt alignment does not need to  
be perfect). If more correction is needed, turn the  
adjustment bolt 1/4 turn and check again.  
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Appendix A  
Target Heart Rate Chart  
A Guide to Help You Pick an  
Initial Target Heart Rate  
49  
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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  
51  
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Appendix B  
52  
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Appendix C  
METs Explanation  
and Formulas  
A Note About Calorie Expenditure  
Calculations  
53  
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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.  
54  
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Appendix D  
Specifications  
The Size and Performance Attributes  
of Your CS Treadmill  
55  
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Appendix D  
Maximum speed: CS 4 & 6: 12 mph. CS 8: 15 mph  
Incline range: CS 4 & 6: 0-15%. CS 8: -3 to 18%  
Drive motor: 5 hp AC Max Drive.  
Treadbelt area: 23 x 63  
Specifications  
Treadmill Weight: 505 pounds  
Maximum user weight: 400 pounds.  
Note: Specifications and features subject to change without  
notice.  
56  
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True offers a full line of  
leading-edge Cardiovascular  
and Flexibility equipment.  
CS Series Bikes  
TS1 Elliptical  
TrueStretch Flexibility unit  
CS Series Treadmills  
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F o u n d e d 1 9 8 1  
865 Hoff Road  
O’Fallon, MO 63366  
800.426.6570  
part # 0C526700 v1:SR 5-07  
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