Instruction/ maintenance manual of the product CS4 True Fitness
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800.426.6570 / ww w .truefitness.com Comme rcial S e ries Treadmill Owne r’ s Gu ide.
In 1981 F rank T rula ske launched T rue Fitness T echnology w ith one go al in mind – to make the fine st f itne ss e quipment on the market. His team be gan by manufacturing premium, handcrafte d treadmills with a focus on quality and durability .
Whe n u sing this e xer cise machine, b asic pre caution s should always be follow ed , including the follow ing: Read all instructions b efore using this treadmill. Consult your physici an b efore b eginning any exercise program. Do not use if you have a cold or fe ver .
CS Treadmill Owne r’ s Gu ide 5 Review fo r Y our Saf ety I MPOR TANT S AF ET Y I NSTRUC TIONS Other s afety pre caution s: Close sup er vision is ne cessar y when the treadmill is b eing u sed by or ne ar children, or disabled p ersons . Use this treadmill only for it s intended use as desc ribe d in this manual.
T ab le o f Co nte nts CS Treadmill Owne r’ s Gu ide 6 F ront Section Safety instructions , Quick Start Guide, T able of Contents , Model Differences and Starting and Stopping the T readmill Safely .
CS Treadmill Owne r’ s Gu ide 7 Qu ick St ar t Guid e Quick Star t into a manual workout by pressing , or s et up a different workout by sele cting a workout and adjusting settings if necessar y . Use key s or numeric ke ys and press to accept e ach se tting.
CS Treadmill Owne r’ s Gu ide Mo de l D iff ere nces 8 Mo de l D if fe re nce s This ne w treadmill is part of the T rue Commercial Ser ies treadmills . Since this owner ’ s g uide covers all three commercial models , you might notice desc riptions of fe at ures that are different from your treadmill.
Mo de l D iff ere nces CS Treadmill Owne r’ s Gu ide 9 C S 4.0 • “Simple” LED display • All contr ol s on main keyb oard • Manual operation only.
chapte r o ne B as ic O pe ra tio ns .
Us ing the Keyboard U s in g t he K eyb oa rd CS Treadmill Owne r’ s Gu ide 12 Selecting W orkout s: Press any of the workout ke ys and press to b egin your workout u sing the default settings .
Manual O pe ra ti o n CS Treadmill Owne r’ s Gu ide 13 Impor tant : Q uick spee d keys change spe ed w ith a single ke y press , so take care in the key s you press .
This treadmill can monitor your heart rate using either a chest strap or the metal gr ips on the hand rails (called contact heart rate or C HR pads). A chest strap transmits your hear t rate to the treadmill v ia radio, and the C HR pads connect to a sp ec ial comput er circuit to extract your hear t rate.
CS Treadmill Owne r’ s Gu ide 15 Co nt act H ear t Ra te The contact heart rate (CHR) s ystem le ts you monitor your hear t rate without wear ing a strap. Gently gra sp the contact heart rate p ads as shown.
Fo r B est CHR Res ul ts CS Treadmill Owne r’ s Gu ide Co nt act H ear t Ra te 16 1. Exercise with smo oth body motions . 2. Breathe smoothly and regularly , and avoid talking .
CS Treadmill Owne r’ s Gu ide 17 Pre-S et Wo rkouts Pre -S et Wo rkout s W alkin g: Calo rie Bu rn W alkin g: H ill I nte r v als Each workout has a four -minute warm up and a two-minute cool down.
W alkin g and Ru nnin g: S pe ed I nte r v als CS Treadmill Owne r’ s Gu ide Pre-S et Wo rkouts 18 Z ero-grade walking or running inter vals are in one-minute seg ments .
T h es e a r e T ru e’ s or ig in a l f o ur p re -s et w or k ou ts. C ha ng in g th e w or k ou t ti m e s tr et c he s a n d c om p re ss es t he wo r ko u t p r of il e , i n o nt ras t to th e fo u r n ew pr e- se t w or ko u ts. Ot he r di ff er e nc es a re e x pl ai n ed be lo w in t he i nd iv id ua l w o rk ou t s ec ti on s.
Different from Spe ed Inter vals 2 with the spe ed changing in var y ing amount s. When the treadmill is changing to a new target spe ed, the matrix display re adout w ill display the actual spe ed. A s the sp ee d i s changing , the me ssage center w ill display T ARGET = 12.
The Co nso le 21 chapte r t wo Chapter 1: Basic Operations Chapter 2:.
CS 8.0 Keyboard CS Treadmill Owne r’ s Gu ide 22 CS 8.0 Treadmill Ke yboard Incline Up/Down Adjusts incline. Also used to choose programs . Spe ed Slow/Fast Adjusts spee d in 0.
CS 8.0 D is pl a y CS Treadmill Owne r’ s Gu ide 23 CS 8.0 Treadmill D is pl a y.
CS Treadmill Owne r’ s Gu ide CS 6.0 Keyboard 24 CS 6.0 Treadmill Ke yboard Incline Up/Down Adjusts incline. Also used to choose programs . Spe ed Slow/Fast Adjusts spee d in 0.
CS 6.0 Treadmill D is pl a y CS Treadmill Owne r’ s Gu ide 25 CS 6.0 D is pl a y .
Spe ed Slow/Fast Adjusts spee d in 0.1 mph increments . Also used to s et weight and other workout parameters . Stop/Pause Stops the belt and pauses workout. If held for 3 se conds, resets all workout information. Incline Up/Down Adjusts incline. Start/Q uick Start Starts the belt and beg ins the workout.
CS Treadmill Owne r’ s Gu ide 27 CS 4.0 D is pl a y Dist ance Miles traveled in 0.01 mile inc rements up to 9.99 mile s, or 0.10 mile increments p ast 10 miles . Can also be set to count dow n.
chapte r three Us e r Progra ms .
How t o Reco rd & Ru n Us er Pr ogra ms CS Treadmill Owne r’ s Gu ide 30 During a manually-controlled workout, the CS 6 and 8 treadmills always "record " the changes you make in sp ee d or incline.
chapte r four F itness Tests .
G e rkin Fitness Test A bo ut th e G e rk in Te s t CS Treadmill Owne r’ s Gu ide 32 One way to measure your overall fitne ss is to take a Gerkin f itness test.
Acc ur acy of the G er kin Tes t Accu rac y o f the G erkin Test CS Treadmill Owne r’ s Gu ide 33 The scientific journal, O ccupational Medicine, published a study in 2004 on the accuracy of the G erkin test .
CS Treadmill Owne r’ s Gu ide Milit ar y F itness Tests 34 Each of the four ser vice branches ha s their own fitness test protocol. All of them work in t he same b asic way : you input personal infor mation, t hen r un a set dist ance as fa st as you can.
chapte r five F ans 35 Chapter 1: Basic Operations Chapter 2: The Console Chapte.
F ans o n CS F an s o n C S T re ad mi ll s CS Treadmill Owne r’ s Gu ide 36 The fans have two sp ee ds plus off. The def ault is low spe ed.
chapte r six D es ignin g an E xe rcis e Progra m .
The F .I.T . Co nce pt D e fine d W ha t i s t he F .
CS Treadmill Owne r’ s Gu ide 39 Mo re F .IT . Co nce pt Ove r view As your fitness le vel improves , you will nee d to inc rease your workout intensity in order to reach your target hear t rate.
CS Treadmill Owne r’ s Gu ide Utilizing the F .I.T . Co nce pt 40 U s in g t he F .I .T . C o n ce pt Y o u r F it ne s s P ro gr am D e te rm in i ng Y o u r N e e ds The F .
In addition to monitoring your heart rate as you ex ercis e, b e certain of how quickly your he art rate recovers . If your he art rate is over 120 b eats p er minute five minutes af ter exercising , or i s higher than nor mal the morning af ter exercising , your exertion may b e to o strenuous for your c urrent le vel of f itness .
CS Treadmill Owne r’ s Gu ide Y our F .I.T . Pr ogra m Co ntinue d 42 W orkout : Br isk and Rhy thmic Exercis e The workout trains and conditions your heart , lungs , and muscles to op erate more effic ient ly .
Est ab lishin g and M aint aining F itness CS Treadmill Owne r’ s Gu ide 43 If you c an sustain 12 but not 20 continuous minutes of ex ercis e in your target hear t rate zone: Exercise three to f ive d ays a week .
CS Treadmill Owne r’ s Gu ide We ight and S po r ts Training Programs 44 Exercise four to five times a week . T r y to reach and maintain 60-75 p ercent of your maximum heart rate with moderate ex ercis e.
C are and M ainte nan ce .
CS Treadmill Owne r’ s Gu ide Regu l ar Cleaning 46 G en er al Cle anin g Caution: ex cept for the area s describ ed b elow , all ser vice on this treadmill should b e performe d by a qu alified f itness equipment technician.
This pro cedure i s u sed to ensure sp ee d and incline accurac y . I t should be done following any mov ing of the treadmill to a different lo cation in your fac ility , as well as following any internal s er vice. CS 6.0 & CS 8.0 Cali bration 1.
Y our treadmill's running b elt ha s b een properly aligne d at the factor y . However , when the treadmill is use d on an une ven surface, plea se follow thes e instr uctions : 1 - Stand b eside the tre admill, pl ace the safety ke y onto the control p anel and follow operating instructions for running the treadmill at 5 mph.
T arget H ear t Ra te Char t Appe.
CS Treadmill Owne r’ s Gu ide Appe ndix A 50 T arg et H ear t Ra te Cha r t.
MET s T ab le Appe n.
CS Treadmill Owne r’ s Gu ide Appe ndix B 52.
MET s E xpl ana ti o n and Fo rm u l as 53 Appe ndix C.
CS Treadmill Owne r’ s Gu ide Appe ndix C 54 T rue treadmills use the calorie expenditure formula a s descr ibe d in Guidelines for E x ercise T esting and P rescr iption from the Amer ican College of Sport s Medicine. This i s the most widely accepted formula for running and walk ing .
S pecif ica tio ns Appe.
CS Treadmill Owne r’ s Gu ide Appe ndix D 56 Ma ximum spe ed : CS 4 & 6: 12 mph. CS 8: 15 mph Inc line range: CS 4 & 6: 0-15%. CS 8: -3 to 18% Dr ive motor : 5 hp AC Max Drive . T r eadbelt are a: 23 x 63 T r eadmill W eight : 505 pound s Ma ximum u ser weight : 400 pound s.
T r u e o f f e r s a f u l l l i n e o f leadin g-e dge C ardi ov ascu l ar and F le xib ility equ ipme nt . CS S eries T readmills T rueStretch Flexibility unit TS1 Elliptic al CS S eries Bikes.
865 Hoff Road O’F allon, MO 63366 800.426.6570 ww w .truefitness.com part # 0C526700 v1: SR 5-07.
An important point after buying a device True Fitness CS4 (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 CS4 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 CS4 - thus you can check whether the hardware meets your expectations. When delving into next pages of the user manual, True Fitness CS4 you will learn all the available features of the product, as well as information on its operation. The information that you get True Fitness CS4 will certainly help you make a decision on the purchase.
If you already are a holder of True Fitness CS4, 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 CS4.
However, one of the most important roles played by the user manual is to help in solving problems with True Fitness CS4. Almost always you will find there Troubleshooting, which are the most frequently occurring failures and malfunctions of the device True Fitness CS4 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
