True-fitness CS8 Manuel d'utilisateur

CS 8.0 BikeOwner’s Guide800.426.6570 / www.truefitness.com

Three-mode Manual Control: MET-based, bicycle simulation, or 10-watt increments.Four Pre-set Programs: Easy intervals, speed intervals, rolling hills,

Riding Your BikeChapter TwoC

Set your weight before every workout. This allows the CS 8.0 Bike to control your workout more effectively. See the Personal Power section in Chapter

FootPositionPedalCadenceBreathingRiders are most efficient if they place the ball of their foot in the center of the pedal. Other riders are more comf

Monitoring Your Heart RateThe CS 8.0 Bike has two ways of monitoring your heart rate: ...By using a chest strap that transmits your heart rate to the

CS 8.0 Owner’s Guide17 Chest Strap Use Chest Strap Heart Rate MonitoringWhen you wear a Polar or compatible transmitter s

CS 8.0 Owner’s GuideContact Heart Rate Use 18Contact Heart Rate (CHR)The contact heart rate system lets you monitor your

CS 8.0 Owner’s Guide19 Getting the Most From CHR 1. Exercise with smooth body motions. Avoid excessive body motion, es

The DisplayChapter ThreeChapter 1: IntroductionChapter 2: Riding You

CS 8.0 Owner’s GuideKeypad Layout 22Display andSetup KeysClear KeyStart KeyWorkloadAdjust KeysEnter KeyBackspaceKeyNumericKe

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 m

CS 8.0 Owner’s Guide23 What the Keys Do  Workout Setup: Switches into Workout Setup mode. Workload is reduced and all data a

CS 8.0 Owner’s GuideWhat the Keys Do 24 Heart Rate Control: Cycles through Constant, Interval, HRC Ultra, and HRC Ultra Inte

CS 8.0 Owner’s Guide25 Upper Console Distance: An estimate of how far you would have traveled on an outdoor bike.*Calories:

CS 8.0 Owner’s GuideHow to Read Your Display 26How to Read Your DisplayLevel: In all other workout modes, indicates which wo

Chapter 1: IntroductionChapter 2: Riding Your BikeChapter 3: The DisplayChapter 4: Workout SetupChapter 5: Manual ControlChapter 6: Pre-Set ProgramsCh

CS 8.0 Owner’s GuideSetting Up Your Workout 28Workout Setup is available both before and during your workout. In Workout Se

During Your WorkoutCS 8.0 Owner’s Guide29 During Your Workout During your workout, press to go back to Workout Setup as

Chapter 1: IntroductionChapter 2: Riding Your BikeChapter 3: The DisplayChapter 4: Workout SetupChapter 5: Manual ControlChapter 6: Pre-Set ProgramsCh

IntroductionPersonal Power Fine ControlCS 8.0 Owner’s GuidePersonal Power Fine Control 32Manual Control can operate three

Chapter 1: IntroductionChapter 2: Riding Your BikeChapter 3: The DisplayChapter 4: Workout SetupChapter 5: Manual ControlChapter 6: Pre-Set ProgramsCh

3CS 8.0 Owner’s Guide Review for Your Safety When using this exercise machine, basic precautions should always be followe

CS 8.0 Owner’s GuideProgram Choices 34Hill and Interval ProgramsJust like manual control, the hill and interval programs

CS 8.0 Owner’s Guide35Hill Program Profiles Hill Program ProfilesRolling HillsOne Big Hill

Interval Program ProfilesCS 8.0 Owner’s GuideInterval Program Profiles 36Easy IntervalsSport Intervals

CS 8.0 Owner’s Guide37 How Program and Segment Levels Affect METs Program LevelMETsSegment Level

CS 8.0 Owner’s GuideHow Program Level Affects Range of Workload 38How Program Level Affects Range of WorkloadProgram Leve

Chapter 1: IntroductionChapter 2: Riding Your BikeChapter 3: The DisplayChapter 4: Workout SetupChapter 5: Manual ControlChapter 6: Pre-Set ProgramsCh

CS 8.0 Owner’s GuideIntroduction to HRC 40Constant HRCTrue’s heart rate control (HRC) workouts let the bike monitor y

CS 8.0 Owner’s Guide41 Types of HRC Types of HRCThe CS 8.0 Bike has five types of heart rate control:• Constant: pick

CS 8.0 Owner’s GuideConstant and Interval HRC 42Constant HRCInterval HRCThis is the best-known type of HRC, and is th

CS 8.0 Owner’s Guide43 HRC Ultra Overview Why Use HRC Ultra Workouts?As mentioned in the Constant HRC section, as you

Starting UpDuring Your WorkoutPausing Your WorkoutBegin pedaling. The display will start up in WORKOUT SETUP. QUICK START into a manual workout by pre

HRC Ultra WorkoutCS 8.0 Owner’s GuideHRC Ultra Workout 44Unlike Constant and Interval HRC, you don’t pick a target he

CS 8.0 Owner’s Guide45 Interval HRC Ultra Workout Interval HRC UltraInterval HRC Ultra works similarly to Interval HR

CS 8.0 Owner’s GuideCruise Control 46Cruise ControlThis is the simplest way to enter Constant HRC training. While in

CS 8.0 Owner’s Guide47 Important Points About HRC Important Points About Heart Rate ControlThe heart rate monitor tra

Chapter 1: IntroductionChapter 2: Riding Your BikeChapter 3: The DisplayChapter 4: Workout SetupChapter 5: Manual ControlChapter 6: Pre-Set ProgramsCh

CS 8.0 Owner’s GuideSetting Up a Calorie Goal Workout 50Setting Up A Calorie Goal WorkoutCalorie Goal lets you pick

CS 8.0 Owner’s Guide51 Visual Explanation Calorie Goal Workout GraphWattsTime

Chapter 1: IntroductionChapter 2: Riding Your BikeChapter 3: The DisplayChapter 4: Workout SetupChapter 5: Manual ControlChapter 6: Pre-Set ProgramsCh

CS 8.0 Owner’s GuideCreating Your Own Workout 54Creating Your Own WorkoutThere are two basic ways to create yo

CS 8.0 Owner’s Guide55 Creating Your Own Workout • Press Advanced Options until Custom Program 1, 2, or 3 is d

Table of ContentsCS 8.0 Owner’s Guide61 - IntroductionTop Features, Fancy Features, Basic Featurespage92 - Riding Your BikeWorkout Program Basics, Hea

CS 8.0 Owner’s GuideCustom Programs In Depth 56Custom Programs In DepthScale: simply enter the work level for

CS 8.0 Owner’s Guide57 Custom Intervals Custom Intervals Since interval training is a common type of workout,

Chapter 1: IntroductionChapter 2: Riding Your BikeChapter 3: The DisplayChapter 4: Workout SetupChapter 5: Manual ControlChapter 6: Pre-Set ProgramsCh

CS 8.0 Owner’s GuideIntroduction & How to Test Yourself 60IntroductionHow to Do ItThe CS 8.0 Bike fitness test is an impr

You should:• Stay as relaxed as possible during the test, breathing smoothly and regularly.• Be dressed in comfortable workout clothes and riding in a

How the Test Works How the Test WorksThe test consists of four three-minute stages. Stage one is a warmup stage. Stages two,

CS 8.0 Owner’s Guide63 How to Use Your Results How to Use Your ResultsThe best way to use the results of a fitness test is to

Test Specific Issues Test Specific IssuesNote that the absolute accuracy of this test is approximately +/- 15% compared to

Chapter 1: IntroductionChapter 2: Riding Your BikeChapter 3: The DisplayChapter 4: Workout SetupChapter 5: Manual ControlChapter 6: Pre-Set ProgramsCh

CS 8.0 Owner’s GuideWhat These Modes Do 66What These Modes DoThese modes require the use of the external pow

CS 8.0 Owner’s Guide7Table of Contents 12 - Other FunctionsMore workout optionspage 6913 - Creating an Exercise PlanUsing the F.I.T. concept to create

CS 8.0 Owner’s Guide67 How These Modes are Different How These Modes Are DifferentOperations RestrictionsSet

Chapter 1: IntroductionChapter 2: Riding Your BikeChapter 3: The DisplayChapter 4: Workout SetupChapter 5: Manual ControlChapter 6: Pre-Set ProgramsCh

CS 8.0 Owner’s GuideOther Fun Stuff 70Happy Workout: This allows riders to perform a virtual (i.e., imaginary) world-cl

Chapter 1: IntroductionChapter 2: Riding Your BikeChapter 3: The DisplayChapter 4: Workout SetupChapter 5: Manual ControlChapter 6: Pre-Set ProgramsCh

CS 8.0 Owner’s GuideThe F.I.T. Concept Defined 72What is the F.I.T. Concept?The workout portion of your

CS 8.0 Owner’s Guide73 More F.I.T. Concept Overview As your fitness level improves, you will need to in

CS 8.0 Owner’s GuideUtilizing the F.I.T. Concept 74Using the F.I.T. ConceptYour Fitness ProgramDetermin

CS 8.0 Owner’s Guide75 Beginning Your F.I.T. Program In addition to monitoring your heart rate as you e

CS 8.0 Owner’s GuideYour F.I.T. Program Continued 76Workout: Brisk and Rhythmic ExerciseThe workout tra

CS 8.0 Owner’s Guide77 Establishing & Maintaining Fitness EstablishingAerobic FitnessMaintainingAer

Chapter One IntroductionChapter 1: IntroductionChapter 2: Riding Your BikeChapter 3: The Displ

CS 8.0 Owner’s GuideWeight Management 78Managing WeightConsistent aerobic exercise will help you change

SportsTrainingWhen you are training to improve strength and performance: • Exercise four to five days a week. Alternate exercise days and intervals

Chapter 1: IntroductionChapter 2: Riding Your BikeChapter 3: The DisplayChapter 4: Workout SetupChapter 5: Manual ControlChapter 6: Pre-Set ProgramsCh

CS 8.0 Owner’s GuideGetting Into Setup Mode 82How to Get Into Setup ModePress and hold .Begin pedaling the bike, or power

CS 8.0 Owner’s Guide83 Customizable Options CustomizableOptions Language: Currently, only English is supported.Units: Eng

CS 8.0 Owner’s GuideMore Custom Options 84Customizable Options (Cont.) Default manual: Personal Power-based, or Bicycle Si

CS 8.0 Owner’s Guide85 Odometers OdometersMiles: Accumulated “miles,” which is simulated road bike miles. Even though this

Chapter 1: IntroductionChapter 2: Riding Your BikeChapter 3: The DisplayChapter 4: Workout SetupChapter 5: Manual ControlChapter 6: Pre-Set ProgramsCh

Your CS 8.0 Bike doesn’t require any routine maintenance, not even lubrication. Keeping it clean is the most important task.After every workout: Persp

Appendix AAppendix A89

Top Features IntroductionTop FeaturesYour new CS 8.0 Bike console, the CS 8.0 console, is the most sophisticated exercise com

CS 8.0 Owner’s GuideAppendix A90Target Heart Rate Chart

Remember to check with your physician before beginning any exercise program. She can help determine an appropriate target heart rate. Medications ofte

Appendix BAppendix B93

CS 8.0 Owner’s GuideAppendix B94Maximal oxygen uptake, or VO2max, is considered the best single measurement of cardiovascular fitness. It represents t

METs are defined as the ratio of the current body energy expenditure rate compared with basal metabolic rate (BMR):METs = (VO2 rate of current state)

Appendix CAppendix C97

CS 8.0 Owner’s GuideAppendix C98As you ride the CS 8.0 Bike, your exercise intensity is best measured as the amount of power received by the bike from

CS 8.0 Owner’s Guide99 Appendix CConstant torque is used in a modified way in Bike Mode. In addition to constant resistance for a given “gear,” additi

Appendix DAppendix D101

Specific AdviceForCardiofitness and BodyCompositionSpecific AdviceFor Muscular Strength and FlexibilityCS 8.0 Owner’s GuideAppendix D102In 1998, the

FancyFeaturesAdvanced Custom Programming: Create up to three different program profiles, up to 60 segments long, using any of four different programmi

CS 8.0 Owner’s Guide103 Appendix DTraining should be three to five days per week at between 55% and 90% maximum heart rate. Deconditioned individuals

Appendix BAppendix B105

ES 9.0 Owner’s GuideAppendix B106Workload Range: 30 – 600 watts.Weight: Recumbent, 180 pounds. Upright, 160 pounds.Maximum User Weight: 350 pounds.Wor

BibliographyBibliography107

CS 8.0 Owner’s GuideBibliography108American College of Sports Medicine, ACSM’s Guidelines for Exercise Testing and Prescription. 6th edition. Philadel

CS 8.0 Owner’s Guide109 BibliographyRobergs, Robert A. and Landwehr, Roberto. (2002) The Surprising History of the “HRmax = 220 - age” Equation.

True offers a full line of leading-edge Cardiovascular and Flexibility equipment.CS Series TreadmillsTrueStretch Flexibility unitTS1 EllipticalCS Seri

F o u n d e d 1 9 8 1865 Hoff RoadO’Fallon, MO 63366800.426.6570ww w.truefi tne ss.compart # 0C526700 v1:SR 5-07