Commercial Series Treadmill Owner’s Guide 800.426.6570 / www.truefitness.
Thank You For Selecting True Today True also produces award-winning exercise bikes, ellipticals, and TrueStretch, our patented flexibility unit. In 1981 Frank Trulaske launched True Fitness Technology with one goal in mind – to make the finest fitness equipment on the market. His team began by manufacturing premium, handcrafted treadmills with a focus on quality and durability.
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.
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.
Table of Contents Front Section 1 - Basic Operation 2 - Heart Rate Control page 11 page 21 3 - User Programs 4 - Fitness Tests 5 - Fan page 29 page 31 page 35 6 - Designing an Exercise Program 7- Care and Maintenance Appendix A page 37 page 45 page 49 Appendix B Appendix C Appendix D page 51 page 53 page 55 Safety instructions, Quick Start Guide, Table of Contents, Model Differences and Starting and Stopping the Treadmill Safely.
Quick Start Guide Before Your Workout Quick Start into a manual workout by pressing , or set up a different workout by selecting a workout and adjusting settings keys or numeric keys and press to if necessary. Use accept each setting. During Your Workout 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 Starting And Stopping Your Treadmill Safely . .
Model Differences This new treadmill is part of the True Commercial Series treadmills. Since this owner’s guide covers all three commercial models, you might notice descriptions of features that are different from your treadmill. The main differences are in the consoles. Adds to CS 8.0: • 8 Pre-set programs • Heart rate control • Cooling fans • Two window LCD display • 3% decline CS 6.0 Same as CS 8.
Model Differences CS 4.
chapter one Basic Operations In This Chapter: Using the Keyboard Quick Speed Heart Rate Monitoring Pre-Set Workouts Actual Speed Display Chapter 1: Basic Operations Chapter 2: The Console Chapter 3: User Programs Chapter 4: Fitness Tests Chapter 5: Fan Accessories Chapter 6: Designing an Exercise Program Chapter 7: Care and Maintenance 11
Using the Keyboard CHAPTER ONE: BASIC OPERATIONS Selecting Workouts: Press any of the workout keys and press to begin your workout using the default settings. , you Before pressing may adjust other settings like Workout Time and Body Weight, pressing after adjusting each setting. Press at any time to begin your workout. Note that HRC workouts require settings adjustments. CS 6.0 and CS 8.0 Workout Keys Adjusting Settings: Use the numeric keypad or the keys to adjust numeric settings.
Manual Operation CHAPTER ONE: BASIC OPERATIONS Quick Speed Important: Quick speed 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 mph. Quickspeed is functional in any workout except fitness tests and Heart Rate Control. Disable QuickSpeed by pressing Body Weight again.
Heart Rate Monitoring CHAPTER ONE: BASIC OPERATIONS 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 to extract your heart rate.
Contact Heart Rate CHAPTER ONE: BASIC OPERATIONS Contact Heart Rate (CHR) The contact heart rate (CHR) system lets you monitor your heart rate without wearing a strap. Gently grasp the contact heart rate pads as shown. 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.
Contact Heart Rate CHAPTER ONE: BASIC OPERATIONS 1. Exercise with smooth body motions. 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. When using a Heart Rate Control 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.
Pre-Set Workouts CHAPTER ONE: BASIC OPERATIONS Pre-Set Workouts 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. 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 .
Pre-Set Workouts CHAPTER ONE: BASIC OPERATIONS 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.
Classic Pre-Set Workouts CHAPTER ONE: BASIC OPERATIONS 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. Glute Buster Incline changes in varying amounts in contrast to the new Hills workout, which has hills of the same size all throughout the workout.
Classic Pre-Set Workouts CHAPTER ONE: BASIC OPERATIONS 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.
chapter two The Console In This Chapter: Keyboard Function Display Chapter 1: Basic Operations Chapter 2: The Console Chapter 3: User Programs Chapter 4: Fitness Tests Chapter 5: Fan Accessories Chapter 6: Designing an Exercise Program Chapter 7: Care and Maintenance 21
CS 8.0 Keyboard CHAPTER TWO: THE CONSOLE Enter Accepts workout parameters, and toggles the dual function displays. 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. Speed Slow/Fast Adjusts speed in 0.1 mph increments. Also used to set weight and other workout parameters. HRC Cruise Control While in any workout, set your current heart rate as the target heart rate.
CS 8.0 Display CS 8.
CS 6.0 Keyboard CHAPTER TWO: THE CONSOLE Enter Accepts workout parameters, and toggles the dual function displays. 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. Speed Slow/Fast Adjusts speed in 0.1 mph increments. Also used to set weight and other workout parameters. HRC Cruise Control While in any workout, set your current heart rate as the target heart rate.
CS 6.0 Display CS 6.
CS 4.0 Keyboard CHAPTER TWO: THE CONSOLE Reset Resets treadmill completely. Identical to pressing and holding STOP. Incline Up/Down Adjusts incline. Enter Accepts workout parameters. Activate Quickspeed Enables the numeric keys to function as speed change keys from 1 mph to 9 mph. Speed Slow/Fast Adjusts speed in 0.1 mph increments. Also used to set weight and other workout parameters. CS 4.0 Treadmill Keyboard Numeric Keys Direct entry of numeric data.
Time Time remaining in your workout. (This is elapsed time in default Manual mode or Quick Start.) Pace Time per mile at current speed. Heart Rate Beats per minute of the heart. Incline Incline in percent grade of 0.5% increments. Calories Estimated total calories burned. Speed Miles per hour in 0.10 increments. Track Distance Simulates a running track Miles traveled in 0.01 mile increments up to 9.99 miles, or 0.10 mile increments past 10 miles. Can also be set to count down. CS 4.
chapter three User Programs In This Chapter: How to Record and Run User Programs Chapter 1: Basic Operations Chapter 2: The Console Chapter 3: User Programs Chapter 4: Fitness Tests Chapter 5: Fan Accessories Chapter 6: Designing an Exercise Program Chapter 7: Care and Maintenance 29
How to Record & Run User Programs CHAPTER THREE: USER PROGRAMS During a manually-controlled workout, the CS 6 and 8 treadmills always "record" the changes you make in speed or incline. They can save up to three User Programs Note that this workout recording only takes place when you press Quick Start only and use 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.
chapter four Fitness Tests In This Chapter: About the Gerkin Fitness Test Running the Gerkin Test Military Fitness Tests Chapter 1: Basic Operations Chapter 2: The Console Chapter 3: User Programs Chapter 4: Fitness Tests Chapter 5: Fan Accessories Chapter 6: Designing an Exercise Program Chapter 7: Care and Maintenance 31
Gerkin Fitness Test CHAPTER FOUR: 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.
Accuracy of the Gerkin Test CHAPTER TWO: FITNESS TESTS Accuracy of The scientific journal, Occupational Medicine, published a study the Gerkin in 2004 on the accuracy of the Gerkin test. The conclusion: Test “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 VO2max is a criterion for inclusion or exclusion from duty.
Military Fitness Tests CHAPTER FOUR: 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 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.
chapter five Fans In This Chapter: Fans on CS Treadmills Chapter 1: Basic Operations Chapter 2: The Console Chapter 3: User Programs Chapter 4: Fitness Tests Chapter 5: Fan Accessories Chapter 6: Designing an Exercise Program Chapter 7: Care and Maintenance 35
Fans on CS CHAPTER FIVE: AUDIO AND FAN ACCESSORIES The fans have two speeds plus off. The default is low speed.
chapter six Designing an Exercise Program In This Chapter: What is the F.I.T. Concept? Using the F.I.T.
The F.I.T. Concept Defined CHAPTER SIX: DESIGNING AN EXERCISE PROGRAM The workout portion of your exercise program consists of three 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.
More F.IT. Concept Overview CHAPTER SIX: 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.
Utilizing the F.I.T. Concept CHAPTER SIX: DESIGNING AN EXERCISE PROGRAM The F.I.T. concept and chart are designed to help you begin a program tailored to your needs. You may wish to keep an exercise log to monitor your progress. Using the F.I.T. Concept You can get valuable fitness benefits from your True Treadmill. Your Fitness Using the treadmill regularly may increase the ability of your heart Program and lungs to supply oxygen and nutrients to exercising muscles over an extended period of time.
Beginning Your F.I.T. Program CHAPTER SIX: 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.
Your F.I.T. Program Continued CHAPTER SIX: 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.
Establishing and Maintaining Fitness CHAPTER SIX: DESIGNING AN EXERCISE PROGRAM Establishing Aerobic Fitness If you can sustain 12 but not 20 continuous minutes of exercise in your target heart rate zone: Exercise three to five days a week. Rest at least two days per week. Maintaining Aerobic Fitness Try to reach and maintain 60-75 percent of your maximum heart rate with moderate rhythmic exercise.
Weight and Sports Training Programs CHAPTER SIX: DESIGNING AN EXERCISE PROGRAM Exercise four to five times a week. Try to reach and maintain 60-75 percent of your maximum heart rate with moderate exercise. Exercise for 30-45 minutes at 60-65 percent of your target heart rate. 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 before meals.
Chapter Seven Care and Maintenance In This Chapter: Regular Cleaning Calibration Treadbelt Adjustment Chapter 1: Basic Operations Chapter 2: The Console Chapter 3: User Programs Chapter 4: Fitness Tests Chapter 5: Fan Accessories Chapter 6: Designing an Exercise Program Chapter 7: Care and Maintenance 45
Regular Cleaning CHAPTER SEVEN: 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.
Calibration CHAPTER SEVEN: CARE AND MAINTENANCE Calibration 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. CS 6.0 & CS 8.0 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.
Treadbelt Adjustment CHAPTER SEVEN: CARE AND MAINTENANCE 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 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.
Appendix A Target Heart Rate Chart A Guide to Help You Pick an Initial Target Heart Rate 49
Appendix A Target Heart Rate Chart 50 CS Treadmill Owner’s Guide
Appendix B METs Table How Speed and Incline Affect Workload, Expressed in METs 51
Appendix B 52 CS Treadmill Owner’s Guide
Appendix C METs Explanation and Formulas A Note About Calorie Expenditure Calculations 53
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. 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.
Appendix D Specifications The Size and Performance Attributes of Your CS Treadmill 55
Appendix D Maximum speed: CS 4 & 6: 12 mph. CS 8: 15 mph Incline range: CS 4 & 6: 0-15%. CS 8: -3 to 18% Drive motor: 5 hp AC Max Drive. Treadbelt area: 23 x 63 Treadmill Weight: 505 pounds Maximum user weight: 400 pounds. Note: Specifications and features subject to change without notice.
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