Benutzeranleitung / Produktwartung CS8 des Produzenten True Fitness
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CS 8.0 B ike Owne r’ s Gu ide 800.426.6570 / ww w .truefitness.c om.
In 1981 F rank T r ulaske launched T r ue F itness T echnolog y with one goal in mind – to make the f inest fitne ss equipment on the market. His team be gan by manufacturing premium, handc rafted treadmills with a focus on quality and durability .
3 CS 8.0 Owne r’ s Gu ide Review fo r Y ou r Saf ety Whe n u sing this e xerc ise machine, ba sic prec autions should always be followe d, which includes the following : Read and understand all instr uctions and war nings prior to use.
St ar tin g U p Du ri ng Y ou r Wo rkou t P au si ng Y ou r Wo rkou t Be gin pe daling . The displ ay will star t up in WOR K OU T SETUP . QUIC K ST ART into a manual workout by pressing . SELEC T A DIFFERE N T WORKOU T by pressing the program keys . Press program ke ys more than once for more programs .
T ab le o f Co nte nts CS 8.0 Owne r’ s Guide 6 1 - Introduction T op Feat ures , F anc y F eatures, B asic F eatures page9 2 - R iding Y our Bike W orkout Program Ba sics , He art Rate Monitoring ,.
CS 8.0 Owne r’ s Guide 7 T ab le o f Co nte nts 12 - O ther F unctions More workout options page 69 13 - Creating an Exer cise Plan Using the F .I. T .
Chapte r O ne I ntro ducti o n .
T o p F ea tures I nt r o du c ti o n T o p F ea tu re s Y our ne w CS 8.0 Bike console, the CS 8.0 console, is the most sophisticated exercise computer in t he fitne ss industr y .
F ancy F ea tu re s A dvanced Cu stom P rog rammi ng : Create up to three different program profiles , up to 60 se gments long , using any of four different prog ramming me thods , including a Re cord mode. Custom Inter val s: Cho ose your own inter val workload and duration.
Three-mo de Manual C ontrol : MET -b ase d, bic ycle simulation, or 10-watt increments. F our Pr e-set P rog rams : E as y int er v als , spe ed inter vals , rolling hills , and one big hill. C SA FE Audio C ontrol : V olume and channel remote con trol of compatible systems .
Ridin g Y ou r B ike .
Set your weight before ever y workout. This allow s the CS 8.0 Bike to control your workout more effec tively . S ee the P ersonal Power sec tion in C hapt er 5 for more information. The b ody weight setting does not affect the calorie expenditure calculation.
Foo t Pos iti o n Pe da l Cade n ce B rea thin g Riders are most efficient if they place the ball of their foot in the cent er of the p ed al. Other riders are more comfortable if the arch of their foot is against the pe dal. Riders are encourage d to b e a s effic ient a s p ossible, but use your own judgement in the comfort/efficienc y tradeof f.
Mo nit o rin g Y ou r He ar t Ra te The CS 8.0 Bike has two ways of monitoring your hear t rate: ...By using a chest strap that transmit s your hear t rate to the bike via radio... ...or by u sing the metal contact hear t rate pads on the handlebars .
CS 8.0 Owne r’ s Guide 17 Chest Strap Us e Che st Str ap H ear t Ra te Mo nit o rin g When you we ar a Polar or compatible transmitter strap, the bike will display your he art rate a s a dig ital be ats- per-min ute (bpm) readout .
CS 8.0 Owne r’ s Guide Co nt act H ear t Ra te Use 18 Co nt act H ear t Ra te (CH R) The c ontact he art rate system lets you monitor your hear t rate without wear ing a strap.
CS 8.0 Owne r’ s Guide 19 G ett in g t he M os t F ro m CHR 1. Exercise with smo oth body motions . A void exc essive b ody motion, espe cially in your arms and upper bo dy .
The D is pl a y .
CS 8.0 Owne r’ s Guide Keyp ad L a yout 22 Displ ay and S etup Keys Cle ar Key Star t Key W orklo ad Adjust Keys Ent.
CS 8.0 Owne r’ s Guide 23 Wha t the Ke ys Do W orkout Setup : Switches into W orkout S etup mode. W orkload is reduce d and all data accumulation is p aused while in W orkout Setup.
CS 8.0 Owne r’ s Guide Wha t the Ke ys Do 24 Heart Rat e C ontrol : Cycles through Constant, Inter val, HRC Ultra, and HRC Ultra Interv al. See C hapt er 7. C alorie G oal : Select s the C alorie Go al workout .
CS 8.0 Owne r’ s Guide 25 U pper Co nso le Dist ance: An estimate of how far you would have trave le d on an outdoor bike.* Calorie s : An estimate of your calorie s burned.
CS 8.0 Owne r’ s Guide How t o Read Y ou r D ispla y 26 Ho w to Rea d Yo ur D is pla y Lev el : In all other workout mo des , indic ates which workout le vel is selecte d.
Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: The Displa y Chapter 4: W ork out Setup Chapter 5: Manual Control Chapter 6: Pre-Set Progr ams Chapter 7: Heart Rate Control Chapter 8: .
CS 8.0 Owne r’ s Guide S etting U p Y ou r Wo rk out 28 W orkout Setup is available b oth before and dur ing your workout. In W orkout S etup: • Y ou can e asily edit all the available options of each workout.
Du ri ng Y ou r Wo rkou t CS 8.0 Owne r’ s Guide 29 Du ring Y our Wo rk out During your workout, press to go back to W orkout Setup as often a s you like to change setting s or e ven set up an entire ly different workout.
Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: The Displa y Chapter 4: W ork out Setup Chapter 5: Manual Contr ol Chapter 6: Pre-Set Progr ams Chapter 7: Heart Rate Control Chapter 8:.
I ntr o duc ti o n Pe r so nal Pow e r Fi ne Co ntr o l CS 8.0 Owne r’ s Guide Pe rso nal Power F ine Co ntro l 32 Manual Control can operate three dif ferent ways : Personal P ower F ine Control, Bike Mode, and 10-w at t mode.
Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: The Displa y Chapter 4: W ork out Setup Chapter 5: Manual Control Chapter 6: Pre-Set Pr ograms Chapter 7: Heart Rate Control Chapter 8: .
CS 8.0 Owne r’ s Guide Progra m Cho ices 34 H ill an d I nte rv al Pr ogr a ms Just like manual control, the hill and interv al prog rams compensate for different bo dy weights .
CS 8.0 Owne r’ s Guide 35 H ill Progra m Pro f iles H ill Pr ogr a m Pr o f ile s Ro lling H ills O ne B ig H.
I nte rv al Pr ogr a m Pr o f ile s CS 8.0 Owne r’ s Guide I nte r v al Progra m Pro f iles 36 Easy I nter v .
CS 8.0 Owne r’ s Guide 37 H o w Pr o gr am a n d S eg m e nt Le v e l s A f f e c t M E T s Program Le ve l MET .
CS 8.0 Owne r’ s Guide H ow P r o g ra m Le ve l A f f e c t s Ra n g e o f Wo r k l oa d 38 Ho w Pr ogr am L.
Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: The Displa y Chapter 4: W ork out Setup Chapter 5: Manual Control Chapter 6: Pre-Set Progr ams Chapter 7: Heart Rate Contr ol Chapter 8:.
CS 8.0 Owne r’ s Guide I ntro ducti o n t o HRC 40 Co nst ant HR C T r ue’ s he art rate con.
CS 8.0 Owne r’ s Guide 41 T ypes o f HRC T ype s o f HR C The CS 8.
CS 8.0 Owne r’ s Guide Co nst ant and I nte r v al HRC 42 Co nst ant HR C I nte rv al HR C This is the be st -known ty pe of HRC, and is the easie st to us e.
CS 8.0 Owne r’ s Guide 43 HRC U l tra Ove r view Why Us e HR C U l tra Wo rkou ts? As mentione.
HR C U l tra Wo rkou t CS 8.0 Owne r’ s Guide HRC U l tra Wo rkout 44 Unlike Constant and Inter val HRC , you don ’t pick a target heart rate, but you must enter your age corre ctly .
CS 8.0 Owne r’ s Guide 45 I nte r v al HRC U l tra Wo rkout I nte rv al HR C U l tra Interv al HRC Ultra work s simil arly to Interv al HRC, but the work t arget he art rates g radually increas e through your workout.
CS 8.0 Owne r’ s Guide Cru ise Co ntro l 46 Cr u is e Co ntr o l This is the simplest way to enter Constant HRC training . While in manual or any prog ram you c an enter Constant HRC by simply pressing the Hear t Rate Control key .
CS 8.0 Owne r’ s Guide 47 Impo r t ant Po ints About HRC Imp o r t ant Po ints Abo ut H ear t Ra te Co ntr o l The hear t rate monitor transmitter strap should b e wor n accor ding to the g uidelines in C hapter 2 .
Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: The Displa y Chapter 4: W ork out Setup Chapter 5: Manual Control Chapter 6: Pre-Set Progr ams Chapter 7: Heart Rate Control Chapter 8: .
CS 8.0 Owne r’ s Guide S etting U p a C al o rie Goal Wo rk out 50 S ett in g U p A C al.
CS 8.0 Owne r’ s Guide 51 V isu al E xpl ana tio n Calo rie Goa l Wo rkou t G rap h W a .
Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: The Displa y Chapter 4: W ork out Setup Chapter 5: Manual Control Chapter 6: Pre-Set Progr ams Chapter 7: Heart Rate Control Chapter 8: .
CS 8.0 Owne r’ s Guide Crea ting Y our Own Wo rk out 54 Cre a tin g Y ou r Own Wo rkou t There are two b asic ways to cre ate your own custom workout : have the C S 8.
CS 8.0 Owne r’ s Guide 55 Crea ting You r Own Wo rkout • Press Advance d O ptions until Custom Prog ram 1, 2, or 3 is displayed.
CS 8.0 Owne r’ s Guide Cust om Progra ms I n D epth 56 Cus to m Pr ogr a ms I n D e pth Scale : simply enter the work le vel for any number of s egments betwe en 1 and 60.
CS 8.0 Owne r’ s Guide 57 Cust om I nte r v als Cus to m I nte rv al s Since inter val training is a common ty pe of workout, the CS 8.
Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: The Displa y Chapter 4: W ork out Setup Chapter 5: Manual Control Chapter 6: Pre-Set Progr ams Chapter 7: Heart Rate Control Chapter 8: .
CS 8.0 Owne r’ s Guide I ntro ductio n & How t o Test You rs e lf 60 I nt ro du c ti o n Ho w to Do It The CS 8.0 Bike fitness test is an improved implementation of the YMC A protocol f itness test , a s descr ibe d in the A C SM Guidel ines , Chapter 4.
Y ou should : • Stay as relaxed a s p ossible during the test, breathing smoothly and regularly . • Be dresse d in comfort able workout clothes and riding in a room with comfortable air temperature and humidity . Y ou should not : • Eat within three hours pr ior to testing , but you should not be hungr y , either .
How the Test Wo rk s Ho w the Tes t Wo rks The test consists of four three-minute stages . Stage one is a warmup stage. Stages two, three, and four are at e ver-incr e asing workloads , with your heart rate me asured dur ing the se cond and third minute of each stage.
CS 8.0 Owne r’ s Guide 63 How t o Us e Y ou r Resu l ts Ho w to Us e Y ou r Res u l ts The b est way to use the results of a fitness test is to track your progress in an ex ercise program.
Test S pecif ic Issu es Tes t S pec if ic Iss u es Note that the absolute accurac y of this test is approxima tely +/- 15% compared to a laborator y ma ximal test. (S ee Swain and Leutholtz , M etabolic C alculations , page 63).
Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: The Displa y Chapter 4: W ork out Setup Chapter 5: Manual Control Chapter 6: Pre-Set Progr ams Chapter 7: Heart Rate Control Chapter 8: .
CS 8.0 Owne r’ s Guide Wha t Thes e Mo des Do 66 Wha t Th es e Mo de.
CS 8.0 Owne r’ s Guide 67 H o w T h e s e M o d es a r e D if f e re n t .
Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: The Displa y Chapter 4: W ork out Setup Chapter 5: Manual Control Chapter 6: Pre-Set Progr ams Chapter 7: Heart Rate Control Chapter 8: .
CS 8.0 Owne r’ s Guide O the r Fu n Stu f f 70 Happy W orkout : This allows r iders to per form a virtual (i.
Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: The Displa y Chapter 4: W ork out Setup Chapter 5: Manual Control Chapter 6: Pre-Set Progr ams Chapter 7: Heart Rate Control Chapter 8: .
CS 8.0 Owne r’ s Guide The F .I.T . Co nce pt D ef ined 72 Wha t is the F .
CS 8.0 Owne r’ s Guide 73 Mo re F .I.T . Co nce pt Over view As your fitness le vel improves , you will nee d to inc rease your workout intensity in order to reach your target hear t rate.
CS 8.0 Owne r’ s Guide Utilizing the F .I.T . Co nce pt 74 Us in g the F .I.T . Co nce pt Y ou r F itn ess Pr ogr a m D ete rm ini ng Y ou r Ne ed s The F .
CS 8.0 Owne r’ s Guide 75 B eginning Y ou r F .I.T . Progra m In addition to monitoring your heart rate as you ex ercise, b e certain of how quickly your he art rate recovers .
CS 8.0 Owne r’ s Guide Y our F .I.T . Progra m Co ntinu e d .
CS 8.0 Owne r’ s Guide 77 Est ab lis hing & Maint aining F itness .
CS 8.0 Owne r’ s Guide We ight Manageme nt 78 Mana gin g We i ght Consistent aerobic ex ercise w ill help you change your b ody composition by lowering your p ercentage of bo dy fat.
S po r ts Tra ini ng When you are training to improve strength and p erformance: • Exercise four to five days a week . Alternate exercise days and interv als of hard to ver y hard exercise with eas y to moderate ex ercise. • Exercise for 30 minutes or longer .
Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: The Displa y Chapter 4: W ork out Setup Chapter 5: Manual Control Chapter 6: Pre-Set Progr ams Chapter 7: Heart Rate Control Chapter 8: .
CS 8.0 Owne r’ s Guide G etting I nto S etup M o de 82 Ho w to G et I nt o S etu p Mo de Press and hold . Be gin pe daling the bike, or power up with external p ower .
CS 8.0 Owne r’ s Guide 83 Cust omiz ab le O ptio ns Cus to miz ab le O pti o ns Lang uag e: Current ly , only English is supp orted. Units: English (default) or metric .
CS 8.0 Owne r’ s Guide Mo re Custo m O ptio ns 84 Cus to mi za b le O pti o ns (Co nt .) Default manual : P ersonal Power -base d, or Bicycle Simulation, or Constant Power w ith 10- watt inc rements.
CS 8.0 Owne r’ s Guide 85 O domete rs O dom ete rs M ile s: Accumulat e d “miles , ” which is simulated road bike miles .
Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: The Displa y Chapter 4: W ork out Setup Chapter 5: Manual Control Chapter 6: Pre-Set Progr ams Chapter 7: Heart Rate Control Chapter 8: .
Y our CS 8.0 Bike doesn’ t require any routine maintenance, not even lubr ication. Ke eping it cle an i s the most impor tant t ask . After e ver y workout : P erspiration should b e wipe d from the contr ol console, contact he art rate pad s, shrouds , and seat.
Appe nd ix A Appe ndix A 89.
CS 8.0 Owne r’ s Guide Appe ndix A 90 T ar get H ear t Ra te Cha r t.
Remember to check with your physici an b efore b eginning any ex ercise prog ram. She c an help determine an appropriate target hear t rate. Medications often affec t he art rate. Rober t Rob ergs , editor of the prestig ious Jou r nal of E xerci se Physiology , conducted a study in 2002 of the maximal hear t rat e equation 220 - age.
Appe nd ix B Appe ndix B 93.
CS 8.0 Owne r’ s Guide Appe ndix B 94 Maximal oxygen uptake, or VO 2 max , is considered the b est single mea suremen t of cardiova scular fitne ss . It repres ents the p eak rate of your b ody ’ s oxygen consumption capability , which i s impor tant be cause this is one of the two biggest factors in endurance per formance.
MET s are define d a s the ratio of the cur rent bo dy energy expenditure rate compared with ba sal me tabolic rate (BMR): MET s = ( VO2 rate of cur rent state) / 3.5 where 3.5 represent s BMR . VO 2 ( oxygen uptake) and 3.5 are in units of ml/kg/minute of oxygen consumed by the b ody .
Appe nd ix C .
CS 8.0 Owne r’ s Guide Appe ndix C 98 As you ride the CS 8.0 Bike, your ex ercis e intensity is best mea sured as the amount of power receive d by the bike from your pe daling .
CS 8.0 Owne r’ s Guide 99 Appe ndix C Constant torque is use d in a mo difie d w ay in Bike Mode. In addition to constant resistance for a given “ ge ar , ” additional torque is applied to simulate wind and road resi stance, a s well a s to compensate for different bo dy weights .
Appe nd ix D .
S p ec if i c A dv i c e F o r Car d i o f i tn es s an d B o dy C om po si t i o n S p ec if i c A dv i c e F o r M us cu lar S tr e n gt h a nd F le xi b il i ty CS 8.
CS 8.0 Owne r’ s Guide 103 Appe ndix D T raining should be three to five days per week at b etwe en 55% and 90% ma ximum he art rate. D econditioned indiv iduals should stay b etwe en 55% and 64%. T otal duration of training should be betwe en 20 and 60 minutes , with the time var ying inversely w ith intensity .
Appe nd ix B Appe ndix B 105.
ES 9.0 Owne r’ s Guide Appe ndix B 106 W orklo ad Range : 30 – 600 w at t s. W eight : Rec umbent , 180 pounds . Upright, 160 pounds . Maximum User W eight : 350 pounds . W orklo ad Control System : self-generating electromagnetic braking . Specif ication s and op eration subject to change w ithout not ice.
B ib li ography B ib liography 107.
CS 8.0 Owne r’ s Guide B ib liography 108 American College of Spor ts Medicine, ACSM ’ s Gu idelines for E xercise T esting and P rescr iption . 6th e dition. Philadelphia: Lippincott W illiams & W ilkins , 2000. F ey nman, Richard P ., The F e ynman Le ctures on Physics .
CS 8.0 Owne r’ s Guide 109 B ib liography Robergs , Rober t A . and Landwehr , Rob erto. (2002) The Surprising Histor y of the “HRma x = 220 - age” Equation. Journal of Exercise Physiolog y , 5(2). ISSN 1097-9751.2 Article URL : <http://w ww.
T r u e o f f e r s a f u l l l i n e o f leadin g-e dge C ardi ov a scu l ar and F le xib ilit y equipme nt . CS S eries T readmills T rueStretch Flexibility unit TS1 Elliptic al CS S eries Bikes.
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