Benutzeranleitung / Produktwartung Cs3.0 des Produzenten True Fitness
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CS5.0 & CS3.0 T readmi ll Own er's M anu al truefitness.com / 800.426.6570 / 1.636.272.7100.
In 1981, Frank T rula s ke la unched TRUE Fitness®, and b egan manufacturing premium hand-craf t ed treadmills . His team ’ s obsession with quality has propelled TRUE to the top of the f itness industr y and has created one of America ’ s oldest, largest and most r esp ected fitness e quipmen t manufacturers.
CS Treadmill Owne r’ s Guide 3 Review fo r You r Safety I S I W hen u sing thi s e xe rcise machine, ba sic pr ecaution s should alway s b e follow ed , includi ng the follow ing: Read all instr uctions b efor e using this treadmill.
CS Treadmill Owne r’ s Guide 4 Review fo r You r Safety I S I Othe r s afety precaut ions: Close super vi sion is necessar y when the tr eadmill is b eing u sed by or near children, or disable d pers ons.
CS Treadmill Owne r’ s Guide 5 Qu ick St ar t Gu ide Quick Start into a manual workout by pressing , or set up a different workout by selec ting a workout and adjusting se t tings if necessar y . U se keys or numeric keys and press t o ac cept each setting.
CS Treadmill Owne r’ s Guide 6 T ab le o f Co ntents Quick Start ....................................................................................................5 1. Ba sic Operation...............................................................
chapte r o ne B as ic O pe ra tio n In T his Chapter: Us i ng th e Ke ybo ard M anu al O pera tio n Hear t R a te Mo nit o rin g CHR (Co nt act Hear t ra te) P re-Set Wo rk out s Chapter 1: Basic Oper.
CS Treadmill Owne r’ s Guide 8 Us ing the Keyboard : Usin g the Keyboard Selecting W orkout s: Pr ess an y of the work out k ey s and press t o begin your workout using the default s ettings.
CS Treadmill Owne r’ s Guide 9 Manual O pe ra tio n : Qui ck Speed B od y Wei ght Impor tant : QuickSp eed keys change sp eed with a single key press , so take care in the key s you press.
CS Treadmill Owne r’ s Guide 10 This treadmill can monitor your heart rate using either a chest strap or the met al gr ips on the hand rails ( c alled c ontact heart rate or CHR pads). A chest strap transmit s your heart rate to the treadmill via radio, and the CHR pads c onnect to a spe cial comput er circuit to ex tract your hear t rate.
CS Treadmill Owne r’ s Guide 11 CHR (Co nt act H ear t Ra te) : Co nt act Hear t Ra te (CHR) The C HR s ystem let s you monitor your heart rat e without wearing a stra p.
CS Treadmill Owne r’ s Guide 12 Fo r Best CHR Resu l ts 1. Ex ercise with smo oth b ody motions . 2. Br eathe smo othly and regularly , and avoid t alking. (T alking will cause unrepres en tative he art ra te spikes of 5 to 10 bpm.) 3. Grip the pads light ly , not tightly .
CS Treadmill Owne r’ s Guide 13 Pre-S et Wo rk outs : Pre-Set Wo rk outs W alking: Calo rie Burn W alking: Hill Inte rv als Each workout has a four -minute warm up and a two-minute cool down.
CS Treadmill Owne r’ s Guide 14 W alk in g and Ru nning: S pee d Inte rv als Pre-S et Wo rk outs : Z er o-grade walking or r unning inter vals are in one-m inute seg ments .
CS Treadmill Owne r’ s Guide 15 T he se a r e T R UE ’ s o ri gi n al fo ur pr e- se t w o r ko ut s. Ch a n gi ng t h e workout time stretches and compr esses the workout profile, in ontrast t o t he f o u r n ew pr e- set w o r ko ut s. Ot h e r d i ff e r en ce s a re e x pl ai ned below in the individual work out sections .
CS Treadmill Owne r’ s Guide 16 Different from Spee d Inter vals 2 w it h the spe ed changing in var ying amounts . When t he tr eadmill is c hanging to a new target spee d, the matrix display readout will display the actual sp eed. As the spe ed is changing , the message cen ter w ill displ a y T ARGET = 12.
The Co nso le In T his Chapter: Ke ybo ard Functi o n Dis pla y chapte r t wo Chapter 1: Basic Operation Chapter 2: The Console Chapter 3: User W or kouts Chapter 4: HRC (Heart Rate Control) Chapter 5.
CS Treadmill Owne r’ s Guide 18 Keyboard Fun ctio n : CS3.0 Treadmill Ke yboard Incline U p/Dow n Adjusts inc line. Also used t o choose programs. Spe ed Slow/Fast Adjusts speed in 0.
CS Treadmill Owne r’ s Guide 19 D is pl a y : CS3.0 Treadmill D is pl a y.
CS Treadmill Owne r’ s Guide 20 CS5.0 Treadmill Ke yboard Incline U p/Dow n Adjusts inc line. Also used t o choose programs. Spe ed Slow/Fast Adjusts speed in 0.1 mph increments . Also used t o s et weight and other workout parameters . Stop/Pause Stops the belt and pauses workout.
CS Treadmill Owne r’ s Guide 21 CS5.0 Treadmill D is pl a y D is pl a y : .
chapte r three Us e r Wo rk outs In T his Chapter: H ow t o Reco rd an d Run Us er Wo rkouts Chapter 1: Basic Operation Chapter 2: The Console Chapter 3: U ser W orkouts Chapter 4: HRC (Hear t Rate C .
CS Treadmill Owne r’ s Guide 23 How t o Reco rd & Run Us er Wo rkouts : H ow t o R e c o r d a nd Run User Wo rkouts During a man ually-controlled work out , the CS treadmill always “records” the changes you make in spe ed or incline.
chapte r four HRC (H ear t Ra te Co nro l) ® In T his Chapter: HRC Intr o ductio n HRC T ypes an d a Wo rkout Gui de Duri ng Y our wo rkout T i ps and How HRC Wo rks E xamples o f HR C Wo rkouts W al.
CS Treadmill Owne r’ s Guide 25 HRC I ntro ductio n : HRC HR C Wo rkou t Intr o ductio n TRUE’ s HRC work outs let t he tr eadmill monitor your rela tive ex ercis.
CS Treadmill Owne r’ s Guide 26 HRC T ypes and a Wo rk out Gu ide : HRC T ime-ba sed con stant HRC : pick a target heart rate and e xercise for an amount of time you selec t. Crui se C ontrol: while in any workout , set your current hear t rate as your target hear t rate by pressing a single key .
CS Treadmill Owne r’ s Guide 27 Du ring You r Wo rkout : HRC • Pressing an yke yother than or will exit HRC mode. • Adjust your target heart rat e a t any time dur ing your wor kout by pressing , using the keys as nee ded, and pressing again.
CS Treadmill Owne r’ s Guide 28 Tips and How HRC Wo rks : HRC Increas e sp eed and incline gradually to slowly increase your hear t rate to within 10 bpm of your target. F or best results , you should t ak e a bout five minut es to get to that point.
CS Treadmill Owne r’ s Guide 29 Examples of HR C Wo rk outs : HRC 1 - A user who physically cannot walk over 2.5 mph can safe ly use he art ra te control by entering maximum spee d of 2.
CS Treadmill Owne r’ s Guide 30 W alking & Ru nning Wo rkouts : HRC How Cruis e Co ntr o l D etermines How to Change Y ou r Exe rcis e Inte nsity Ex ampl es o f.
CS Treadmill Owne r’ s Guide 31 Impo r t ant Po ints About HRC : HRC Imp or t ant Po ints About HRC The hear t rate monit or transmit ter strap provided with your treadmill should be worn directly against your skin at about one inch b elow the pectoral muscles/breast line.
CS Treadmill Owne r’ s Guide 32 HRC Saf ety : HRC Tec hnic al Tips HRC Saf ety Fea tures T wo users wearing the same kind of transmitter at the same time and in close proximity ma y cause false heart rate display readings .
chapte r five F itness Tests In T his Chapter: Gerki n Fitn ess T est Accuracy of th e Gerkin T est Mi lit ary Fitn ess Test s Chapter 1: Basic Operation Chapter 2: The Console Chapter 3: User W or ko.
CS Treadmill Owne r’ s Guide 34 G erkin F itness Test : About the Ge rkin Test One way to measure your overall fitne ss is to take a Gerkin fitness test .
CS Treadmill Owne r’ s Guide 35 Acc ura c y o f the G erkin Test Accu rac y o f the Ge rkin Test : The scientific journal, O c cupational Medicine, publishe d a study in 2004 on the ac curac y of the Gerkin test .
CS Treadmill Owne r’ s Guide 36 Milit ary F itness Tests : Each of the four ser vice branches has their own f itness test protocol. All of them work in t he same basic w a y : you input personal infor ma tion, then run a set dist anc e as f ast as you can.
chapte r six F ans In T his Chapter: F an Accesso ry Chapter 1: Basic Operation Chapter 2: The Console Chapter 3: User W or kouts Chapter 4: HRC (Heart Rate Control) Chapter 5: Fitness T ests Chapter .
CS Treadmill Owne r’ s Guide 38 F an Accesso ry : F ans o n CS Treadmills The fans have two spee ds and an Off button.
chapte r seve n D es ignin g an E xe rcis e Progra m In T his Chapter: T h e F .I.T . Co ncept D efi ned Uti lizi ng th e F .I.T . Co ncept B egi n n i ng your F .
CS Treadmill Owne r’ s Guide 40 The F .I.T . Co nce pt D e fine d : Wha t is t h e F .
CS Treadmill Owne r’ s Guide 41 As your f itness le vel improves , you will need to incre ase your workout intensity in order to reach your target heart rat e. T he first increase may b e ne c essar y af ter two to four weeks of reg ular ex ercise. Never ex ce ed your target heart rate zone.
CS Treadmill Owne r’ s Guide 42 Utilizing the F .I.T . Co nce pt : Usin g the F .I.T . Co ncept You r Fitness Program D etermining Yo ur Need s The F .
CS Treadmill Owne r’ s Guide 43 In addition to monit oring your he art rate as you exer cise, be certain of how quickly your hear t rate re c overs .
CS Treadmill Owne r’ s Guide 44 W orkout : Brisk and Rhythmic Exercis e The workout trains and c onditions your hear t, lungs , and muscles to operate mor e efficiently . Increa se exercise in response to your hear t rate to train and strengthen your cardiova scular system.
CS Treadmill Owne r’ s Guide 45 Est ab lishin g and Maint aining Fitness : If you can sustain 12 but not 20 contin uous minut es of ex ercise in your target heart ra te zone: Exercise thr ee to f ive days a we e k .
CS Treadmill Owne r’ s Guide 46 We ight & S por ts Training Programs : .
C are & M ainte nance In T his Chapter: Regular Cleani ng Cali b r a tio n Bel t and D eck Maintenance T readb el t Adjustment chapte r ei ght Chapter 1: Basic Operation Chapter 2: The Console Cha.
CS Treadmill Owne r’ s Guide 48 Regu l ar Cleaning : C M Gener al Cleaning Caution: e xc ept for the ar ea s desc ribed below , all ser v ic e on t his treadmill should be performe d by a qualif ied fitness equipment technician.
CS Treadmill Owne r’ s Guide 49 C alib ra tio n C alib ra tio n : C M Mo nthl y Cleaning Clean the treadmill of dust and dirt tha t migh t ac cumulate under and behind the treadmill.
CS Treadmill Owne r’ s Guide 50 Y our treadmill 's running belt has been properly alig ned a t t he factor y . H owever , when the tre admill is used on an une ven surface, please follow thes e.
T arget H ear t Ra te Char t A Gui de t o Help Y ou Pi ck an In itial T ar get Hear t R a te appe ndix a.
CS Treadmill Owne r’ s Guide 52 appe ndix a T arget Hear t Ra te Char t.
MET s T ab le H ow Sp eed an d Incli ne Affec t Wo rkl o ad, E xpress ed in MET s appe ndix b.
CS Treadmill Owne r’ s Guide 54 appe ndix b.
MET s E xpl ana tio n and Fo rmu l a s A N o te About Calo rie E xpen diture Cal cul a tio ns appe ndix c.
CS Treadmill Owne r’ s Guide 56 appe ndix c TRUE treadmills use the c alorie expenditure for m ula as descr ibed in Guidelines for E xercise T e sting and Prescr iption from the American College of Sp orts Medicine. T his is the most widely accepted formula for running and w alking.
S pecif ica tio ns T he Size an d Perfo rm ance A t tri butes o f Y our CS T readmill appe ndix d.
CS Treadmill Owne r’ s Guide 58 appe ndix d CS5.0 CS3.0 Motor TRUE 4h p AC Enduara- Drive TRUE 4h p AC Enduara- Drive F rame 11-Guage Heavy D uty W elded Steel 11-Guage Heavy D uty W elded Steel P e.
Founded 1981 865 Hoff Road St. Louis, MO 63366 800.426.6570 ww w .truefitness.c om 110308.
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