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800.426.6570 / ww w .truefitness.com PS50 & PS100 Recu mb e nt & U pright B ike Owne r’ s Gu ide.
In 1981 F rank T r ulaske launched T rue Fitness T echnolog y with one goal in mind – to make the fine st fitne ss equipment on the market. His team be gan by manufacturing premium, handcrafte d treadmills with a focu s on quality and durability .
3 PS50 & PS100 Owne r’ s Guid e Review fo r Y ou r Saf ety I S I When u sing this e xerc ise machine, b asic pre cautions should always be follow ed , whic h includes the follow ing: Read and understand all instr uctions and war nings prior to use.
Just Get O n and Ride! St ar ting U p PS50 & PS100 Owne r’ s Guid e 5 Qu ick St ar t Gu ide P aus ing Your Wo rkout Change the Da t a Di s p l a y The best way to learn to use the PS50 & P S100 Bikes is to keep pressing keys to se e what happens — explore it a t your ow n pace.
T ab le o f Co ntents PS50 & PS100 Owne r’ s Guid e 6 1 - Riding Y our Bike page7 2 - The Display page 15 3 - Manual and Pre-Set Programs page 19 4 - Hear t Rate Con tr ol page 23 5 - Designing .
Chapte r O ne Ridin g Y ou r B ike In T his Chapter: Gettin g Comfo r t ab le Us in g Y our Hear t Ra te t o E xercise Us in g the Ch est Strap Us in g Co nt act Hear t Ra te Gettin g the B est Resul .
G etting Comfo r t ab le O: R Y B Settin g You r Wei ght Sea t Adjust ment The body weight setting doe s not affec t the calorie expenditure calculation.
Foot Positi on Riders are most eff icient if they place the ball of their foot in the cen ter of the pedal. Other riders are more comfortable if the arch of their f o ot is against the pe dal. Riders are encouraged to be a s efficient as p ossible, but use your ow n judgement in the c omfor t/efficienc y tradeof f.
The PS50 & PS100 Bike has two w ays of monit or ing your heart rate: ...By using a chest strap tha t transmit s your hear t rate t o the bike via radio.
When you wear a Polar® or c ompatible transmitter strap, t he bike will display your heart rate as a dig ital be ats- per-min ute ( bpm) readout . The transmitt er strap should be wor n directly against your skin, about one inch below the pe ctoral muscles/brea st line (see pic ture below).
Co nt act Hear t Ra te (CHR) PS50 & PS100 Owne r’ s Guid e Co nt act H ear t Ra te O: R Y B 12 The c ontac t heart rate system let s you monitor your heart rate without wear ing a strap.
PS50 & PS100 Owne r’ s Guid e 13 Fo r B est Resu l ts O: R Y B Fo r Best Resul ts 1. Exercise with smooth bo dy motions . A void excessive body motion, especially in your ar ms and upper bo dy .
Chapte r T wo The D is pl a y In T his Chapter: Y our Dis pla y The Uppe r Pane l T he L ower P anel 15 Chapter 1: Riding Y our Bike Chapter 2: The Displa y Chapter 3: Manual and Pre-Set Progr ams Cha.
Yo ur D i sp l a y T: T D Your Disp l ay The bike displa y ha s two jobs : to let you contr ol the bike op era- tion, and to give you fee dback about your workout . The contr ols are simple and designe d to be foolpro of ; it ’ s hard to press a “wrong ” ke y .
PS50 & PS100 Owne r’ s Guid e 17 The U pper P anel T: T D T i me: The amoun t of time remaining in your workout. If you press , this becomes elapsed time: how long you’ve been working out so far .
The Lowe r P ane l T: T D PS50 & PS100 Owne r’ s Guid e 18 Start : S tarts a workout W orklo ad: Adjusts work - load up and down. Ke ys repeat if held down. Enter: Accepts the current data entry .
Chapte r Three Manual and Pre-S et Progra ms In T his Chapter: Ho w Th ese Mo des Wo rk Progra m P r o files Ho w Y our Bi ke Co ntrols Y our Workout 19 Chapter 1: Riding Y our Bike Chapter 2: The Dis.
How Thes e Mo des Wo rk T: M P-S P Manual Mo de Manual con trol mode change s workload in 10-watt increments . The workload sta y s the same at any pe dal cadence (called constant power contr ol) unle ss you drop below 55 rpm.
PS50 & PS100 Owne r’ s Guid e 21 Progra m Pro f iles T: M P-S P Program Pro files C-V Wo rkout We ig.
Chapte r Four H ear t Ra te Co ntro l In T his Chapter: Co nst ant HRC HRC O ptio ns and In fo rm a tio n T arget Hear t Ra te Char t Hear t R a te Co ntro l Progra ms Impo r t ant Poi nts About HRC 2.
How Thes e Mo des Wo rk F: H R C Co nst ant HRC T r ue’ s hear t rate c ontrol (HRC) workout let s the bike monitor your rela tive exercise int ensity by w ay of your heart rate, then automa tic ally adjust the workload to keep you at your desired ex ercise intensity .
PS50 & PS100 Owne r’ s Guid e 25 How Thes e Mo des Wo rk F: H R C T ypes of HRC Maxim um Hear t Ra te And T arget Hear .
Co nst ant HRC Cr ui se Co ntrol Constant HRC is the best-known typ e of HRC, and is the ea siest to use. The bike will gradually raise your he art rate so that you r e ach your target within 5 to 7 minutes.
T arget Hear t Ra te Tips The heart rate monitor transmitt er strap should be wor n accor ding to the guidelines in Chapter 1 . If the transmitter stra p is adjusted or move d while ex ercising , hear t rat e monitoring may be temporar ily affecte d.
Chapte r Five D es i gning an E xe rcis e Progra m In T his Chapter: T he F .I.T . Co ncept D efin ed Uti lizin g the F .I.T . Co ncept Be ginnin g Y our F .
The F .I.T . Co nce pt D e f ine d F: D E P Wha t is the F .I.T . Co ncept? The wor kout p ortion of your exercise program consists of three major variables : Frequenc y , Intensity , and T ime.
PS50 & PS100 Owne r’ s Guid e 31 Mo re F .I.T . Co nce pt Over view F: D E P As your fitne ss level improves , you will ne ed to increas e your workout intensity in or der to reach your target hear t rate.
PS50 & PS100 Owne r’ s Guid e 32 Utilizing the F .I.T . Co nce pt F: D E P Usin g the F .I.T . Co ncept Your Fitness Program D eterminin g Your Need s The F .
In addition to monitoring your heart rate as you exer cis e, be certain of how quickly your hear t rate recovers. If your hear t rate is over 120 be ats per minute five minutes after ex ercising , or is higher than normal the morning after exer cising , your exertion may be too strenuous for your current level of fitness .
PS50 & PS100 Owne r’ s Guid e 34 Y our F .I.T . Co nce pt Co ntinu e d F: D E P W orkout : Bri sk and Rhythmic E xercise The workout trains and c onditions your he art , lungs , and muscles to operate more efficiently .
PS50 & PS100 Owne r’ s Guid e 35 Est ab lis hing and Maint aining Fitness F: D E P Est ab .
PS50 & PS100 Owne r’ s Guid e 36 We ight Management F: D E P Consistent aer obic exercise will help you change your body composition by lowering your p ercen tage of b ody f at.
PS50 & PS100 Owne r’ s Guid e 37 A S po r ts Trainin g Progra m F: D E P Spo r ts Training When you are training to im prove strength and p erformance: Exercise four t o f ive da ys a we ek .
Chapte r Six C are and M ainte nan ce In T his Chapter: Ho w to Care fo r Y our B ike 39 Chapter 1: Riding Y our Bike Chapter 2: The Displa y Chapter 3: Manual and Pre-Set Progr ams Chapter 4: Heart R.
The F .I.T . Co nce pt D e f ine d S: C M How t o C are Fo r You r Bike PS50 & PS100 Owne r’ s Guid e 40 Y our P S50 & PS100 Bike do esn ’ t re quire an y routine maintenance, not even lubr ication.
Appe ndix A M aximum Hear t Ra te an d T ar get Hear t RA te Appe ndix A 41.
PS50 & PS100 Owne r’ s Guid e Appe ndix A 42 T arget Hear t Ra te Char t.
Remember to check w ith your ph ysician b efore beginning any ex ercise program. She c an help determine an appr opr iat e t arget hear t rat e. Me dications often af fect hear t rate.
Appe ndix B Sp ecifi ca ti o ns Appe ndix B 45.
PS50 & PS100 Owne r’ s Guid e Appe ndix B 46 W ork load R ange : 30 – 450 watts . (PS100); 30 - 350 watts . W e ight : Recumbent , 180 p ounds. Ma ximum User W eight : 350 p ounds . W ork load C ontrol S y stem: s elf-generating h ybr id brake.
©2007 TRUE FITNESS TECHNOLOGY , INC. TRUE is a registered trademark of TRUE FITNESS. Specifications subject to change. Founded 1981 865 Hoff Road O’F allon, MO 63366 800.
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