Page 2 - Thank You For Selecting True
In 1981, Frank Trulaske launched TRUE Fitness®, and began manufacturing premium hand-crafted treadmills. His team’s obsession with quality has propelled TRUE to the top of the fitness industry and has created one of America’s oldest, largest and most respected fitness equipment manufacturers. Over t...
Page 3 - CS Treadmill Owner’s Guide; Review for Your Safety; When using this exercise machine, basic precautions
CS Treadmill Owner’s Guide 3 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. D...
Page 4 - Other safety precautions:
CS Treadmill Owner’s Guide 4 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 a...
Page 5 - Quick Start Guide
CS Treadmill Owner’s Guide 5 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 keys or numeric keys and press to accept each setting. Adjust speed or incline at any time by using the dedicat...
Page 6 - Table of Contents
CS Treadmill Owner’s Guide 6 Table of Contents Quick Start ....................................................................................................5 1. Basic Operation........................................................................................7 2. The Console....................
Page 7 - chapter one; Basic Operation; Using the Keyboard
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 Cha...
Page 9 - Manual Operation
CS Treadmill Owner’s Guide 9 Manual Operation chapter one: basic operation QuickSpeed Body Weight Important: QuickSpeed keys change speed with a single key 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 m...
Page 10 - Heart Rate Monitoring
CS Treadmill Owner’s Guide 10 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...
Page 17 - The Console; Keyboard Function; chapter two
The Console In This Chapter: Keyboard Function Display chapter two 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
Page 18 - Keyboard
CS Treadmill Owner’s Guide 18 Keyboard Function chapter two: the console CS3.0 Treadmill Keyboard Incline Up/Down Adjusts incline. Also used to choose programs. Speed Slow/Fast Adjusts speed in 0.1 mph increments. Also used to set weight and other workout parameters. Stop/Pause Stops the belt and pa...
Page 19 - Display
CS Treadmill Owner’s Guide 19 Display chapter two: the console CS3.0 Treadmill Display
Page 22 - chapter three; User Workouts; How to Record and Run User Workouts
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 Mainte...
Page 23 - How to Record & Run User Workouts
CS Treadmill Owner’s Guide 23 How to Record & Run User Workouts chapter three: user workouts How to Record and Run User Workouts During a manually-controlled workout, the CS treadmill always “records” the changes you make in speed or incline. It can save up to three User Programs Note that this ...
Page 24 - chapter four
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:...
Page 25 - HRC Introduction
CS Treadmill Owner’s Guide 25 HRC Introduction chapter four: HRC HRC Workout Introduction 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 exerc...
Page 26 - HRC Types and a Workout Guide
CS Treadmill Owner’s Guide 26 HRC Types and a Workout Guide chapter four: HRC Time-based constant HRC: pick a target heart rate and exercise for an amount of time you select. Cruise Control: while in any workout, set your current heart rate as your target heart rate by pressing a single key. 1 - Put...
Page 27 - During Your Workout
CS Treadmill Owner’s Guide 27 During Your Workout chapter four: HRC • Pressing any key other than or will exit HRC mode. • Adjust your target heart rate at any time during your workout by pressing , using the keys as needed, and pressing again. If you are lowering your target, you are limited to a 5...
Page 28 - Tips and How HRC Works
CS Treadmill Owner’s Guide 28 Tips and How HRC Works chapter four: HRC Increase speed and incline gradually to slowly increase your 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 d...
Page 29 - Examples of HRC Workouts
CS Treadmill Owner’s Guide 29 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. 2 - A runner can run up to a speed of 10 mph, without hills, by entering a maximum speed o...
Page 30 - Walking & Running Workouts
CS Treadmill Owner’s Guide 30 Walking & Running Workouts chapter four: HRC How Cruise Control Determines How to Change Your Exercise Intensity Examples of Running Workouts Using Cruise Control Examples of Walking Workouts Using Cruise Control If you enter the HRC stage below 5 mph, the speed you...
Page 31 - Important Points About HRC
CS Treadmill Owner’s Guide 31 Important Points About HRC chapter four: HRC Important Points About HRC The heart rate monitor transmitter strap provided with your treadmill should be worn directly against your skin at about one inch below the pectoral muscles/breast line. Women should be careful to p...
Page 32 - HRC Safety
CS Treadmill Owner’s Guide 32 HRC Safety chapter four: HRC Technical Tips HRC Safety Features Two users wearing the same kind of transmitter at the same time and in close proximity may cause false heart rate display readings. Use a Polar® brand standard transmitter or compatible transmitter. TRUE's ...
Page 33 - chapter five; Fitness Tests; Gerkin Fitness Test
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 ...
Page 35 - Accuracy of the Gerkin Test
CS Treadmill Owner’s Guide 35 Accuracy of the Gerkin Test Accuracy of the Gerkin Test chapter five: fitness tests The scientific journal, Occupational Medicine, published a study in 2004 on the accuracy of the Gerkin test. The conclusion: “The Gerkin treadmill protocol overpredicts VO 2 max in healt...
Page 36 - Military Fitness Tests; Army Test
CS Treadmill Owner’s Guide 36 Military Fitness Tests chapter five: 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 b...
Page 37 - chapter six; Fans; Fan Accessory
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
Page 39 - chapter seven; Designing an; Establishing and Maintaining Fitness
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 Cha...
Page 40 - Frequency: How Often You Exercise
CS Treadmill Owner’s Guide 40 The F.I.T. Concept Defined chapter seven: designing an exercise program What is the F.I.T. Concept? The workout portion of your exercise program consists of three major variables: Frequency, Intensity, and Time. Frequency: How Often You Exercise You should exercise thre...
Page 41 - METs; ime: How Long You Exercise
CS Treadmill Owner’s Guide 41 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/o...
Page 44 - Workout: Brisk and Rhythmic Exercise
CS Treadmill Owner’s Guide 44 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 le...
Page 46 - Weight & Sports Training Programs
CS Treadmill Owner’s Guide 46 Weight & Sports Training Programs chapter seven: designing an exercise program 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 be...
Page 47 - chapter eight
Care & Maintenance In This Chapter: Regular Cleaning Calibration Belt and Deck Maintenance Treadbelt Adjustment chapter eight 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: Designi...
Page 48 - Regular Cleaning
CS Treadmill Owner’s Guide 48 Regular Cleaning chapter eight: Care and Maintenance General Cleaning 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...
Page 49 - Calibration
CS Treadmill Owner’s Guide 49 Calibration Calibration chapter eight: Care and Maintenance Monthly Cleaning 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 part...
Page 50 - Treadbelt Adjustment
CS Treadmill Owner’s Guide 50 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: 1 - Stand beside the treadmill, place the safety key onto the control panel and follow operating instructi...
Page 51 - Target Heart Rate Chart; A Guide to Help You Pick an; appendix a
Target Heart Rate Chart A Guide to Help You Pick an Initial Target Heart Rate appendix a
Page 53 - METs Table; How Speed and Incline Affect; appendix b
METs Table How Speed and Incline Affect Workload, Expressed in METs appendix b
Page 55 - A Note About Calorie; appendix c
METs Explanation and Formulas A Note About Calorie Expenditure Calculations appendix c
Page 57 - Specifications; The Size and Performance Attributes; appendix d
Specifications The Size and Performance Attributes of Your CS Treadmill appendix d
