Instruction/ maintenance manual of the product Cs3.0 True Fitness
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CS5.0 & CS3.0 T readmi ll Own er's M anu al truefitness.com / 800.426.6570 / 1.636.272.7100.
In 1981, Frank T rula s ke la unched TRUE Fitness®, and b egan manufacturing premium hand-craf t ed treadmills . His team ’ s obsession with quality has propelled TRUE to the top of the f itness industr y and has created one of America ’ s oldest, largest and most r esp ected fitness e quipmen t manufacturers.
CS Treadmill Owne r’ s Guide 3 Review fo r You r Safety I S I W hen u sing thi s e xe rcise machine, ba sic pr ecaution s should alway s b e follow ed , includi ng the follow ing: Read all instr uctions b efor e using this treadmill.
CS Treadmill Owne r’ s Guide 4 Review fo r You r Safety I S I Othe r s afety precaut ions: Close super vi sion is necessar y when the tr eadmill is b eing u sed by or near children, or disable d pers ons.
CS Treadmill Owne r’ s Guide 5 Qu ick St ar t Gu ide Quick Start into a manual workout by pressing , or set up a different workout by selec ting a workout and adjusting se t tings if necessar y . U se keys or numeric keys and press t o ac cept each setting.
CS Treadmill Owne r’ s Guide 6 T ab le o f Co ntents Quick Start ....................................................................................................5 1. Ba sic Operation...............................................................
chapte r o ne B as ic O pe ra tio n In T his Chapter: Us i ng th e Ke ybo ard M anu al O pera tio n Hear t R a te Mo nit o rin g CHR (Co nt act Hear t ra te) P re-Set Wo rk out s Chapter 1: Basic Oper.
CS Treadmill Owne r’ s Guide 8 Us ing the Keyboard : Usin g the Keyboard Selecting W orkout s: Pr ess an y of the work out k ey s and press t o begin your workout using the default s ettings.
CS Treadmill Owne r’ s Guide 9 Manual O pe ra tio n : Qui ck Speed B od y Wei ght Impor tant : QuickSp eed keys change sp eed with a single key press , so take care in the key s you press.
CS Treadmill Owne r’ s Guide 10 This treadmill can monitor your heart rate using either a chest strap or the met al gr ips on the hand rails ( c alled c ontact heart rate or CHR pads). A chest strap transmit s your heart rate to the treadmill via radio, and the CHR pads c onnect to a spe cial comput er circuit to ex tract your hear t rate.
CS Treadmill Owne r’ s Guide 11 CHR (Co nt act H ear t Ra te) : Co nt act Hear t Ra te (CHR) The C HR s ystem let s you monitor your heart rat e without wearing a stra p.
CS Treadmill Owne r’ s Guide 12 Fo r Best CHR Resu l ts 1. Ex ercise with smo oth b ody motions . 2. Br eathe smo othly and regularly , and avoid t alking. (T alking will cause unrepres en tative he art ra te spikes of 5 to 10 bpm.) 3. Grip the pads light ly , not tightly .
CS Treadmill Owne r’ s Guide 13 Pre-S et Wo rk outs : Pre-Set Wo rk outs W alking: Calo rie Burn W alking: Hill Inte rv als Each workout has a four -minute warm up and a two-minute cool down.
CS Treadmill Owne r’ s Guide 14 W alk in g and Ru nning: S pee d Inte rv als Pre-S et Wo rk outs : Z er o-grade walking or r unning inter vals are in one-m inute seg ments .
CS Treadmill Owne r’ s Guide 15 T he se a r e T R UE ’ s o ri gi n al fo ur pr e- se t w o r ko ut s. Ch a n gi ng t h e workout time stretches and compr esses the workout profile, in ontrast t o t he f o u r n ew pr e- set w o r ko ut s. Ot h e r d i ff e r en ce s a re e x pl ai ned below in the individual work out sections .
CS Treadmill Owne r’ s Guide 16 Different from Spee d Inter vals 2 w it h the spe ed changing in var ying amounts . When t he tr eadmill is c hanging to a new target spee d, the matrix display readout will display the actual sp eed. As the spe ed is changing , the message cen ter w ill displ a y T ARGET = 12.
The Co nso le In T his Chapter: Ke ybo ard Functi o n Dis pla y chapte r t wo Chapter 1: Basic Operation Chapter 2: The Console Chapter 3: User W or kouts Chapter 4: HRC (Heart Rate Control) Chapter 5.
CS Treadmill Owne r’ s Guide 18 Keyboard Fun ctio n : CS3.0 Treadmill Ke yboard Incline U p/Dow n Adjusts inc line. Also used t o choose programs. Spe ed Slow/Fast Adjusts speed in 0.
CS Treadmill Owne r’ s Guide 19 D is pl a y : CS3.0 Treadmill D is pl a y.
CS Treadmill Owne r’ s Guide 20 CS5.0 Treadmill Ke yboard Incline U p/Dow n Adjusts inc line. Also used t o choose programs. Spe ed Slow/Fast Adjusts speed in 0.1 mph increments . Also used t o s et weight and other workout parameters . Stop/Pause Stops the belt and pauses workout.
CS Treadmill Owne r’ s Guide 21 CS5.0 Treadmill D is pl a y D is pl a y : .
chapte r three Us e r Wo rk outs In T his Chapter: H ow t o Reco rd an d Run Us er Wo rkouts Chapter 1: Basic Operation Chapter 2: The Console Chapter 3: U ser W orkouts Chapter 4: HRC (Hear t Rate C .
CS Treadmill Owne r’ s Guide 23 How t o Reco rd & Run Us er Wo rkouts : H ow t o R e c o r d a nd Run User Wo rkouts During a man ually-controlled work out , the CS treadmill always “records” the changes you make in spe ed or incline.
chapte r four HRC (H ear t Ra te Co nro l) ® In T his Chapter: HRC Intr o ductio n HRC T ypes an d a Wo rkout Gui de Duri ng Y our wo rkout T i ps and How HRC Wo rks E xamples o f HR C Wo rkouts W al.
CS Treadmill Owne r’ s Guide 25 HRC I ntro ductio n : HRC HR C Wo rkou t Intr o ductio n TRUE’ s HRC work outs let t he tr eadmill monitor your rela tive ex ercis.
CS Treadmill Owne r’ s Guide 26 HRC T ypes and a Wo rk out Gu ide : HRC T ime-ba sed con stant HRC : pick a target heart rate and e xercise for an amount of time you selec t. Crui se C ontrol: while in any workout , set your current hear t rate as your target hear t rate by pressing a single key .
CS Treadmill Owne r’ s Guide 27 Du ring You r Wo rkout : HRC • Pressing an yke yother than or will exit HRC mode. • Adjust your target heart rat e a t any time dur ing your wor kout by pressing , using the keys as nee ded, and pressing again.
CS Treadmill Owne r’ s Guide 28 Tips and How HRC Wo rks : HRC Increas e sp eed and incline gradually to slowly increase your hear t rate to within 10 bpm of your target. F or best results , you should t ak e a bout five minut es to get to that point.
CS Treadmill Owne r’ s Guide 29 Examples of HR C Wo rk outs : HRC 1 - A user who physically cannot walk over 2.5 mph can safe ly use he art ra te control by entering maximum spee d of 2.
CS Treadmill Owne r’ s Guide 30 W alking & Ru nning Wo rkouts : HRC How Cruis e Co ntr o l D etermines How to Change Y ou r Exe rcis e Inte nsity Ex ampl es o f.
CS Treadmill Owne r’ s Guide 31 Impo r t ant Po ints About HRC : HRC Imp or t ant Po ints About HRC The hear t rate monit or transmit ter strap provided with your treadmill should be worn directly against your skin at about one inch b elow the pectoral muscles/breast line.
CS Treadmill Owne r’ s Guide 32 HRC Saf ety : HRC Tec hnic al Tips HRC Saf ety Fea tures T wo users wearing the same kind of transmitter at the same time and in close proximity ma y cause false heart rate display readings .
chapte r five F itness Tests In T his Chapter: Gerki n Fitn ess T est Accuracy of th e Gerkin T est Mi lit ary Fitn ess Test s Chapter 1: Basic Operation Chapter 2: The Console Chapter 3: User W or ko.
CS Treadmill Owne r’ s Guide 34 G erkin F itness Test : About the Ge rkin Test One way to measure your overall fitne ss is to take a Gerkin fitness test .
CS Treadmill Owne r’ s Guide 35 Acc ura c y o f the G erkin Test Accu rac y o f the Ge rkin Test : The scientific journal, O c cupational Medicine, publishe d a study in 2004 on the ac curac y of the Gerkin test .
CS Treadmill Owne r’ s Guide 36 Milit ary F itness Tests : Each of the four ser vice branches has their own f itness test protocol. All of them work in t he same basic w a y : you input personal infor ma tion, then run a set dist anc e as f ast as you can.
chapte r six F ans In T his Chapter: F an Accesso ry Chapter 1: Basic Operation Chapter 2: The Console Chapter 3: User W or kouts Chapter 4: HRC (Heart Rate Control) Chapter 5: Fitness T ests Chapter .
CS Treadmill Owne r’ s Guide 38 F an Accesso ry : F ans o n CS Treadmills The fans have two spee ds and an Off button.
chapte r seve n D es ignin g an E xe rcis e Progra m In T his Chapter: T h e F .I.T . Co ncept D efi ned Uti lizi ng th e F .I.T . Co ncept B egi n n i ng your F .
CS Treadmill Owne r’ s Guide 40 The F .I.T . Co nce pt D e fine d : Wha t is t h e F .
CS Treadmill Owne r’ s Guide 41 As your f itness le vel improves , you will need to incre ase your workout intensity in order to reach your target heart rat e. T he first increase may b e ne c essar y af ter two to four weeks of reg ular ex ercise. Never ex ce ed your target heart rate zone.
CS Treadmill Owne r’ s Guide 42 Utilizing the F .I.T . Co nce pt : Usin g the F .I.T . Co ncept You r Fitness Program D etermining Yo ur Need s The F .
CS Treadmill Owne r’ s Guide 43 In addition to monit oring your he art rate as you exer cise, be certain of how quickly your hear t rate re c overs .
CS Treadmill Owne r’ s Guide 44 W orkout : Brisk and Rhythmic Exercis e The workout trains and c onditions your hear t, lungs , and muscles to operate mor e efficiently . Increa se exercise in response to your hear t rate to train and strengthen your cardiova scular system.
CS Treadmill Owne r’ s Guide 45 Est ab lishin g and Maint aining Fitness : If you can sustain 12 but not 20 contin uous minut es of ex ercise in your target heart ra te zone: Exercise thr ee to f ive days a we e k .
CS Treadmill Owne r’ s Guide 46 We ight & S por ts Training Programs : .
C are & M ainte nance In T his Chapter: Regular Cleani ng Cali b r a tio n Bel t and D eck Maintenance T readb el t Adjustment chapte r ei ght Chapter 1: Basic Operation Chapter 2: The Console Cha.
CS Treadmill Owne r’ s Guide 48 Regu l ar Cleaning : C M Gener al Cleaning Caution: e xc ept for the ar ea s desc ribed below , all ser v ic e on t his treadmill should be performe d by a qualif ied fitness equipment technician.
CS Treadmill Owne r’ s Guide 49 C alib ra tio n C alib ra tio n : C M Mo nthl y Cleaning Clean the treadmill of dust and dirt tha t migh t ac cumulate under and behind the treadmill.
CS Treadmill Owne r’ s Guide 50 Y our treadmill 's running belt has been properly alig ned a t t he factor y . H owever , when the tre admill is used on an une ven surface, please follow thes e.
T arget H ear t Ra te Char t A Gui de t o Help Y ou Pi ck an In itial T ar get Hear t R a te appe ndix a.
CS Treadmill Owne r’ s Guide 52 appe ndix a T arget Hear t Ra te Char t.
MET s T ab le H ow Sp eed an d Incli ne Affec t Wo rkl o ad, E xpress ed in MET s appe ndix b.
CS Treadmill Owne r’ s Guide 54 appe ndix b.
MET s E xpl ana tio n and Fo rmu l a s A N o te About Calo rie E xpen diture Cal cul a tio ns appe ndix c.
CS Treadmill Owne r’ s Guide 56 appe ndix c TRUE treadmills use the c alorie expenditure for m ula as descr ibed in Guidelines for E xercise T e sting and Prescr iption from the American College of Sp orts Medicine. T his is the most widely accepted formula for running and w alking.
S pecif ica tio ns T he Size an d Perfo rm ance A t tri butes o f Y our CS T readmill appe ndix d.
CS Treadmill Owne r’ s Guide 58 appe ndix d CS5.0 CS3.0 Motor TRUE 4h p AC Enduara- Drive TRUE 4h p AC Enduara- Drive F rame 11-Guage Heavy D uty W elded Steel 11-Guage Heavy D uty W elded Steel P e.
Founded 1981 865 Hoff Road St. Louis, MO 63366 800.426.6570 ww w .truefitness.c om 110308.
An important point after buying a device True Fitness Cs3.0 (or even before the purchase) is to read its user manual. We should do this for several simple reasons:
If you have not bought True Fitness Cs3.0 yet, this is a good time to familiarize yourself with the basic data on the product. First of all view first pages of the manual, you can find above. You should find there the most important technical data True Fitness Cs3.0 - thus you can check whether the hardware meets your expectations. When delving into next pages of the user manual, True Fitness Cs3.0 you will learn all the available features of the product, as well as information on its operation. The information that you get True Fitness Cs3.0 will certainly help you make a decision on the purchase.
If you already are a holder of True Fitness Cs3.0, but have not read the manual yet, you should do it for the reasons described above. You will learn then if you properly used the available features, and whether you have not made any mistakes, which can shorten the lifetime True Fitness Cs3.0.
However, one of the most important roles played by the user manual is to help in solving problems with True Fitness Cs3.0. Almost always you will find there Troubleshooting, which are the most frequently occurring failures and malfunctions of the device True Fitness Cs3.0 along with tips on how to solve them. Even if you fail to solve the problem, the manual will show you a further procedure – contact to the customer service center or the nearest service center
