True Fitness Treadmill Cs30 User Manual

CS5.0 & CS3.0 Treadmill  
Owner's Manual  
truefitness.com / 800.426.6570 / 1.636.272.7100  
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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.  
Ensure that the back of the treadmill is placed at least 39” away  
from a wall or other obstructions.  
Ensure that the sides of the treadmill are placed at least 20” away  
from a wall or other obstructions.  
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Quick Start Guide  
Quick Start into a manual workout by pressing  
, or set up a  
different workout by selecting a workout and adjusting settings if  
necessary. Use  
each setting.  
keys or numeric keys and press  
to accept  
Adjust speed or incline at any time by using the dedicated 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.  
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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Table of Contents  
Quick Start ....................................................................................................5  
1. Basic Operation........................................................................................7  
2. The Console.............................................................................................17  
3.User Workouts.........................................................................................22  
4. HRC (Heart Rate Control)....................................................................24  
5. Fitness Tests............................................................................................33  
6. Fans...........................................................................................................37  
7. Designing an Exercise Program...........................................................39  
8. Care and Maintenance..........................................................................47  
Appendix A.................................................................................................51  
Maximum Heart Rate + Target Heart Rate  
Appendix B..................................................................................................53  
METs Table  
Appendix C.................................................................................................55  
METs Explanation and Formula  
Appendix D..................................................................................................57  
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 adjusting  
Workout Time and Body Weight, pressing  
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  
adjustment.  
to accept each settings  
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  
Body  
Weight  
so the treadmill can better estimate your calorie expenditure.  
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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 operation  
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  
CS3.0 Treadmill  
Keyboard  
Activate Quickspeed  
Enables the numeric  
keys to function as  
speed change keys  
from 1 mph to 9 mph.  
This is functional in  
any workout except  
fitness tests and heart  
rate control.  
Clear Entry  
Clears entry on  
diplay.  
Numeric Keys  
Direct entry of  
numeric data.  
Enter  
Incline Up/Down  
Adjusts incline.  
Also used to  
Accepts workout  
Speed Slow/Fast  
parameters, and  
toggles the dual  
function displays.  
Stop/Pause  
Adjusts speed in 0.1  
mph increments.  
Also used to set  
choose programs. Start/Quick Start  
Starts the belt  
Stops the belt and  
pauses workout. If  
held for 3 seconds,  
resets all workout  
information.  
and begins the  
weight and other  
workout parameters.  
workout.  
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Display  
chapter two: the console  
CS3.0 Treadmill  
Display  
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Keyboard Function  
chapter two: the console  
Activate Quickspeed  
Enables the numeric  
keys to function as  
speed change keys  
from 1 mph to 9 mph.  
This is functional in  
any workout except  
fitness tests and heart  
rate control.  
CS5.0 Treadmill  
Keyboard  
Numeric Keys  
Direct entry of  
numeric data.  
Enter  
Accepts workout  
parameters, and  
toggles the dual  
function displays.  
Clear Entry  
Clears entry on  
diplay.  
Cool Down  
Time period  
to cool down  
muscles and  
lower heart rate  
HRC Cruise  
Control  
In any workout, set  
your current heart  
rate as the target  
heart rate.  
Speed Slow/Fast  
Incline Up/Down  
Adjusts incline.  
Also used to  
Stop/Pause  
Adjusts speed in 0.1  
mph increments.  
Also used to set  
Start/Quick Start  
Starts the belt  
and begins the  
workout.  
Stops the belt and  
pauses workout. If  
held for 3 seconds,  
resets all workout  
information.  
choose programs.  
weight and other  
workout parameters.  
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Display  
chapter two: the console  
CS5.0 Treadmill  
Display  
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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 CS treadmill always  
How to  
“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  
until the  
to end your workout. Now press and hold  
display shows Save User 1.  
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 and a Workout Guide  
During Your workout  
Tips and How HRC Works  
Examples of HRC Workouts  
Walking & Running Workouts  
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  
TRUE’s HRC workouts let the treadmill monitor your relative  
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.  
HRC  
Workout  
Introduction  
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 Guide  
chapter four: HRC  
Time-based constant HRC: pick a target heart rate and exercise  
The Easy  
Steps to  
an HRC  
for an amount of time you select.  
Cruise Control: while in any workout, set your current heart  
Workout  
rate as your target heart rate by pressing a single key.  
1 - Put on a Polar® or compatible transmitter chest  
strap as described in Chapter 1.  
2 - Press the  
key until you reach your desired  
workout, then press  
.
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.  
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  
• Pressing any key other than  
or  
will exit  
During  
Your  
Workout  
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  
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.  
How the  
HRC System  
Controls  
your Heart  
Rate  
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.  
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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Examples of HRC Workouts  
chapter four: HRC  
1 - A user who physically cannot walk over 2.5 mph  
can safely use heart rate control by entering  
maximum speed of 2.5 in an HRC workout.  
Examples of  
HRC  
Workouts  
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%.  
HRC Cruise Control is the simplest way to enter target heart rate  
training. While in manual or any program you can enter 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  
. Edit the target using  
. If you are lowering your target, you are  
and press  
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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Walking & Running Workouts  
chapter four: HRC  
If you enter the HRC stage below 5 mph, the speed you enter  
How Cruise  
Control  
Determines  
How to  
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.  
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 120 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.  
If your heart rate exceeds your target by 12 beats, there will be a  
30% MET reduction in workload to reduce your heart rate.  
HRC Safety  
Features  
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).  
32  
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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.  
35  
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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 low  
speed.  
Fans on  
CS  
Treadmills  
OFF  
MEDIUM  
HIGH  
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chapter seven  
Designing an  
Exercise Program  
In This Chapter:  
The F.I.T. Concept Defined  
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 (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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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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The F.I.T. Concept Defined  
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.  
41  
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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 & Sports Training Programs  
chapter seven: designing an exercise program  
Here are some tips to achieving your weight management  
Managing  
Weight  
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.  
46  
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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  
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 CS Treadmill  
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appendix d  
CS5.0  
CS3.0  
Motor  
Frame  
TRUE 4hp AC Enduara-  
TRUE 4hp AC Enduara-  
Drive  
Drive  
11-Guage Heavy Duty  
Welded Steel  
11-Guage Heavy Duty  
Welded Steel  
Pedestals  
Hydroformed Steel  
Hydroformed Steel  
HRC Cruise Control  
Pre-Set Workouts  
User Defined  
Footprint  
YES  
10  
3
N/A  
2
N/A  
82”L x 33” W (208 cm x 84 82”L x 33” W (208 cm x 84  
cm)  
cm)  
Running Surface  
60”L x 22”W (152 cm x 56 60”L x 22”W (152 cm x 56  
cm)  
400 lbs.  
0% to 15%  
cm)  
400 lbs.  
0% to 15%  
0-12 mph (0-19 kph)  
Frame (Lifetime), Motor  
Maximum User Weight  
Incline  
Speed  
0-12 mph (0-19 kph)  
Frame (Lifetime), Motor  
Full/Light Commercial  
Warranty  
(5 yrs), Parts (3 yrs), Labor (5 yrs), Parts (3 yrs), Labor  
(1 yr)  
(1 yr)  
Light Commericial War-  
ranty  
Frame (Lifetime), Motor (5 Frame (Lifetime), Motor  
yrs), Parts (3 yrs), Labor (3 (5 yrs), Parts (3 yrs), Labor  
yrs)  
(3 yrs)  
58  
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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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