True Fitness CS8.0 Treadmill User Manual
Contents
1. CS8 0 BIKES OWNER S GUIDE INTERVAL WORKOUT PROFILES HOW WORKOUT AND SEGMENT LEVELS AFFECT METS CHAPTER SIX PRE SET WOROUTS va TRUE Er T2 2 gt JHL NO LOVULNOO SALLISNILNI GVODNOM IHL 1 V 10 ALIQOLIJIG IHL OL 318 VIIVAV TAV STIAIT LNIWIIIIG N321XIS gt 2 H H Z gt Q LL WY 14141 WV ubDOd 31 CS8 0 BIKES OWNER S GUIDE RANGE OF WORKLOAD Ya TRUE CHAPTER SIX PRE SET WORKOUT WORKOUT LEVEL FOUR 99 99 99 99 99 99 The starting 999 99 99 999 intensity range of intensities and overall intensity all increase as 99 99 99 99 workout level 99 99 99 99 increases 99 99 9999999999999999909090 WORKOUT LEVEL ONE TIME Note that time of workout is the same This graph is a figurative representation Actual workouts differ in composition Since interval training is a common type of workout the CS8 0 console has an extra easy way to create a custom interval workout After selecting Custom Intervals pick the work segment and rest segment durations then pick the work and rest segment exercise levels When you use theworkout the segments repeat over and over until you reach the end of your workout time Or you can have the workout last for a certain number of work intervals CS8 0 BIKES OWNER S GUIDE2. Use the keys to select the type of custom program scale fixed record or repeat Press enter Enter your personal information Enter your desired workout time This step does not apply to the Fixed Custom Program See Below Use the 1 or numeric keys to adjust each parameter Remember you can use the and keys too Press enter to accept each parameter When you are entering the final parameter or workout segment in a custom program press AND HOLD the key to accept the last parameter and save the program This step does not apply to the Record Custom Program See Below To completely delete a custom program while in Edit mode press then press AND HOLD am again Type Workout Number of Segment What to do and what happens Time Segments Time Scale Set by user Auto Auto Scale Set workout time then enter up to 60 segments auto scales to workout time Fixed Auto Auto Set by User Set segment time then enter up to 60 seg ments workout time is the segment time multiplied by the number of segments Record Record 60 Begin to workout in default Manual mode Repeat Set by user Auto Repeat Set by User Set workout and segment time then enter up to 10 segments pattern repeats CS8 0 BIKES OWNER S GUIDE CUSTOM WORKOUTS CHAPTER NINE DESIGNING YOUR OWN WORKOUT Scale simply enter the work level for any number of segmen
3. CS8 0 BIKES OWNER S GUIDE va TRUE CONSTANT amp INTERVAL HRC CHAPTER SEVEN HEART RATE CONTROL Constant HRC is the most well known type of HRC and is the easiest to use The bike will gradually raise your heart rate so that you reach your target within five to seven minutes It keeps you there until 2 5 minutes before the end of your workout time then reduces workload by half for a cooldown Note that as you tire during your workout especially in the last third workload will usually have to be reduced to keep you at a steady target heart rate To change your target heart rate press the keys to change one bpm at a time or enter a new target with the numeric keys and press enter This allows you to do a classic interval workout with the bike controlling all workloads including the rest segments After reaching your work target just like in Constant HRC the workload is immediately reduced by 6596 then controlled so you reach your rest target within about three minutes As soon as you reach your rest target the workload is immediately increased to the last workload attained in the work segment then controlled to reach your target within about two minutes This pattern repeats until 2 5 minutes before the end of your workout time then reduces workload to the last rest segment workload To change your work or rest targets press the keys to change one bpm at a time or enter a new target with the num
4. CS8 0 UPRIGHT AND RECUMBENT BIKE OWNER S GUIDE truefitness com 800 426 6570 1 636 272 7100 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 OUR ORIGINAL GOAL WAS TO BUILD THE WORLD S BEST FITNESS EQUIPMENT AND TODAY WE BELIEVE WE RE DOING IT America s oldest largest and most respected fitness equipment manufacturers Over the years TRUE has designed developed FRANK TRULASKE patented and fabricated many new cutting edge innovations for their products Such advancements include ground breaking new features state of the art manufacturing components and technological breakthroughs LECTING TRUE While TRUE has expanded its line of products intensive quality control standards guarantee excellence in every phase of production This results in the finest products available in the marketplace TRUE is the choice for cardio workouts among beginners rehab patients and top athletes world wide Today TRUE Fitness offers a full line of premium elliptical trainers treadmills upright and recumbent bikes and flexibility equipment REVIEW FOR YOUR SAFETY IMPORTANT SAFETY INSTRUCTIONS va TRUE When using this exercise machine basic precautions should always be followed which includes the
5. CHAPTER FOURTEEN SETUP MODE Press and hold 7 Begin pedaling the bike or power up with external power At the five digit Pass Code prompt enter 1010 1 If you make a mistake start entering the code from the beginning Press enter The first Setup Mode screen will be displayed Pressing will switch to the second screen enter Press to accept each parameter and move to the next one When you re done making changes let the bike power all the way down the orbiting LEDs on the front overlay will go out The changes will take effect the next time the bike powers up CS8 0 BIKES OWNER S GUIDE HOW TO GET INTO SETUP MODE TRUE CUSTOMIZABLE OPTIONS CHAPTER FOURTEEN SETUP MODE Language Currently only English is supported Units English default or metric Maximum Workout Time From 1 to 98 minutes and unlimited Thirty minutes is the default Default Time This is the workout time Workout Setup first suggests From 1 to 98 minutes never greater than maximum time Twenty minutes is the default Pause Time Fifteen seconds default 30 60 and 120 seconds and unlimited Pauses longer than 15 seconds are available only with external power Pulse Priority If the CS8 0 bike sees both transmitter belt and contact heart rate signals this setting determines which one it will pay attention to The default is wireless priority Ops Mode e Normal default where you can access most of the feature
6. any workout Adjust your current workout settings or set up a whole new workout Calorie Goal Tell the bike how many calories you want to burn and how long you want to work out and the bike figures out what workloads you need to maintain including warmup and cool down Constant Heart Rate Control The bike takes you to your target heart rate within five to eight minutes then keeps you there Interval Heart Rate Control Pick both a work target HR anda rest target HR and the bike will take you back and forth be tween those two targets Fitness Test An enhanced version of the YMCA protocol to estimate maximum oxygen uptake VO2max Bicycle Simulation An accurate simulation of a 21 gear road bike including precise pedal cadence to speed response and body weight compensation CS8 0 BIKES OWNER S GUIDE INTRODUCTION TOP FEATURES FZ TRUE FANCY FEARS CHAPTER ONE INTRODUCTION Advanced Custom Programming Create up to three different program profiles up to 60 segments long using any of four different programming methods including a Record mode Custom Intervals Choose your own interval workload and duration HRC Ultra Both continuous and interval heart rate control workouts with gradually increasing target heart rates that replicate real world maximum intensity workouts Improved Maximum Heart Rate Estimates Instead of the 220 age formula the CS8 0 console uses a newer more accurate formu
7. 34 5 32 5 30 9 28 0 23 1 Women 90 44 2 41 0 39 5 35 2 35 2 80 41 0 38 6 36 3 32 3 31 2 70 38 1 36 7 33 8 30 9 20 4 60 36 7 34 6 32 3 29 4 27 2 50 35 2 33 8 30 9 28 2 25 8 40 33 8 32 3 29 5 26 9 24 5 30 32 3 30 5 28 3 25 5 23 8 20 30 6 28 7 26 5 24 3 22 8 10 28 4 26 5 25 1 22 3 20 8 HOW TO USE YOUR RESULTS CS8 0 BIKES OWNER S GUIDE TRUE TEST SPECIFIC ISSUES CHAPTER TEN FITNESS TEST Note that the absolute accuracy of this test is approximately 15 compared to a laboratory maximal test See Swain and Leutholtz Metabolic Calculations page 63 The results on the CS8 0 bike should be somewhat better since it uses an improved maximum heart rate formula see Appendix A The repeatability accuracy from test to test with the same test subject should be much better probably within 7 Personal Power is used to calculate work levels that are more appropriate than in the standard YMCA protocol CS8 0 BIKES OWNER S GUIDE va TRUE CHAPTER ELEVEN MEDICAL AND ERGOMETER MODE IN THIS CHAPTER WHAT THESE MODES DO HOW THESE MODES ARE DIFFERENT Chapter 1 Introduction Chapter 9 Designing Your Own Workout Chapter 2 Riding Your Bike Chapter 10 Fitness Test Chapter 3 The Display Chapter 11 Medical and Ergometer Mode Chapter 4 Workout Setup Chapter 12 Other Functions Chapter 5 Manual Control Chapter 13 Creating an Exercise Plan Chapter 6 Pre Set Workouts Chapter 14 Setup Mode Chapter 7 Heart Rat
8. CALORIE GOAL WORKOUT Chapter 1 Introduction Chapter 2 Riding Your Bike Chapter 3 The Display Chapter 4 Workout Setup Chapter 5 Manual Control Chapter 6 Pre Set Workouts Chapter 7 Heart Rate Control Chapter 8 Calorie Goal Workout IN THIS CHAPTER CALORIE GOAL WORKOUT Chapter 9 Designing Your Own Workout Chapter 10 Fitness Test Chapter 11 Medical and Ergometer Mode Chapter 12 Other Functions Chapter 13 Creating an Exercise Plan Chapter 14 Setup Mode Chapter 15 Care and Maintenance va TRUE CALORIE GOAL WORKOUT CHAPTER EIGHT CALORIE GOAL WORKOUT Calorie Goal lets you pick a total number of calories and workout time then calculates a steady state exercise at a work level Cruising Watts so that you reach your target total calories at the end of a 2 5 minute cooldown There is a 2 5 minute warmup prior to Cruising Watts Calorie Goal is especially useful if you exercise to help with weight loss or weight control You might have a specific number of calories you wish to burn in each exercise session Also you sometimes have different amounts of time available to exercise Calorie goal is the easiest way to achieve your exercise goal no matter what your schedule To change your calorie goal press the keys to change one calorie at a time or enter a new calorie goal with the numeric keys and press Some guidelines Your workout time must be at least six minutes If Cruising Watts are 400
9. CHAPTER THREE THE DISPLAY HRC Workouts Cycles through Constant Interval HRC Ultra and HRC Ultra Interval See Chapter 7 calorie Goal Selects the Calorie Goal workout See Chapter 8 interval workouts Intervals Cycles through Easy Sport and Custom See Chapter 6 Se Hill Workouts Cycles through Rolling and One Big Hill See Chapter 6 Advanced Options Cycles through Custom Workouts and Fitness Test Medical Ergometer and Happy modes are accessed through Setup Mode only See Chapters 9 and 10 CS8 0 BIKES OWNER S GUIDE UPPER CONSOLE CHAPTER THREE THE DISPLAY Calories An estimate of your calories burned This does not include your basal metabolic rate which is about 72 calories per hour for a 150 pound person Distance An estimate of how far you would have traveled on an outdoor bike Heart Rate In beats per minutes bpm Progress Display Shows your progress and work load profile through Time The amount of time your workout remaining in your workout If you press this becomes peas eer elapsed time how long you RPM Your pedal per minutes bpm have been working out so far cadence Progress Display Shows your progress and workload profile through your workout METs Your METs rate Pressing the Change Display key switches the readout from one set of values to the other set of values If you
10. CHAPTER TWO RIDING YOUR BIKE 1 Exercise with smooth body motions Avoid excessive body motion especially in your arms and upper body 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 HRC workout or the Fitness Test 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 A wall transformer external power option is available which gives the CS8 0 bike some additional capabilities The bike s display is always lit in Attract Mode see Chapter 13 This can make the bike more friendly and interesting to prospective riders Test Mode diagnostics more versatile see Chapter 15 The bikes minimum workload is lower which is required by the Medical and Ergometer modes see Chapter 11 and recommended for the Fitness Test see Chapter 10 CS8 0 BIKES OWNER S GUIDE GETTING THE MOST FROM CHR FOR BEST RESULTS EXTERNAL POWER OPTION Ve TRUE CHAPTER THREE THE DISPLAY IN THIS CHAPTER KEYPAD LAYOUT WHAT THE KEYS DO UPPER CONSOLE HOW TO READ YOUR DISPLAY Chapter 1 Introduction Chapter 9 Designing Your Own Workout Chapter 2 Riding Your Bike Chapter 10 Fitness Test Chapter 3
11. Chapter 11 Medical and Ergometer Mode Chapter 12 Other Functions Chapter 13 Creating an Exercise Plan Chapter 14 Setup Mode Chapter 15 Care and Maintenance rzrRUE OTHER FUN STUFF CHAPTER TWELVE OTHER FUNGTIONS Happy Workout This allows riders to perform a virtual i e imaginary world class workout The bike thinks the rider is generating six times as much power as he really is and all the related workout data like speed and calories are accelerated as a result One use of Happy Workout is to allow easier demonstration of the bike to serious riders Enable Happy Workout under the Advanced Options key after enabling it in Setup Mode Electronic Input and Output The CS8 0 console provides two communication ports labeled Comm and Aux They use the CSAFE standard typically to provide power to and communicate with a channel and volume control device for a sports club entertainment system such as BroadcastVision or Cardio Theater The Audio Remote keys generate these control signals The Comm port also supports the full CSAFE Level 3 communications specification for use with fitness equipment networks see lt fitlinxx com csafe specification htm gt The Video In port is not currently used HAPPY WORKOUT AND ELECTRONIC IN OUT CS8 0 BIKES OWNER S GUIDE 60 Yea TRUE CHAPTER THIRTEEN CREATING AN EXERCISE PLAN IN THIS CHAPTER THE ELT CONCEPT DEFINED UTILIZING THE F L T CONCEPT BEGI
12. Maximal Oxygen Uptake and METS MN 83 CS8 0 bike controls and exercise intensity eb NR H 86 American College of Sport Medicine Position on Exercise Per DIR T P 89 Specifications d Pied annie ente dE DA 91 References and Selected Readings CS8 0 BIKES OWNER S GUIDE Yea TRUE CHAPTER ONE INTRODUCTION IN THIS CHAPTER TOP FEATURES FANCY FEATURES BASIC FEATURES Chapter 1 Introduction Chapter 9 Designing Your Own Workout Chapter 2 Riding Your Bike Chapter 10 Fitness Test Chapter 3 The Display Chapter 11 Medical and Ergometer Mode Chapter 4 Workout Setup Chapter 12 Other Functions Chapter 5 Manual Control Chapter 13 Creating an Exercise Plan Chapter 6 Pre Set Workouts Chapter 14 Setup Mode Chapter 7 Heart Rate Control Chapter 15 Care and Maintenance Chapter 8 Calorie Goal Workout TOP FEATURES CHAPTER ONE INTRODUCTION va TRUE Your new 58 0 bike console is the most sophisticated exercise computer in the fitness industry Even the simplest operation Manual Control works in a special and useful way But the CS8 0 console is also extremely easy to use the user can ignore all the fancy stuff and use it with just one or two keystrokes Smart Start Intelligently picks useful workout settings every workout even an advanced one is easy to set up Always available Workout Setup Switch to this at any time in
13. following Read and understand all instructions and warnings prior to use Obtain a medical exam before beginning any exercise program If at any time during exercise you feel faint dizzy or experience pain stop and consult your physician Obtain proper instruction prior to use Inspect the bike for incorrect worn or loose components and do not use until corrected replaced or tightened prior to use Do not wear loose or dangling clothing while using the bike Care should be used when mounting or dismounting the bike Read understand and test the emergency stop procedures before use Disconnect all power before servicing the bike Do not exceed maximum user weight of 300 lbs Keep children and animals away All exercise equipment is potentially hazardous If attention is not paid to the conditions of equipment usage death or serious injury could occur CS8 0 BIKES OWNER S GUIDE Va TRUE QUICK START Begin pedaling The display will start up in WORKOUT SETUP QUICK START into a manual workout by pressing SELECT A DIFFERENT WORKOUT by pressing the workout keys Press workout keys more than once for more workouts ACCEPT EACH SETTING AND MOVE TO THE NEXT ONE by pressing enter Enter your personal data weight age and sex for best results BEGIN YOUR WORKOUT by pressing at any time ADJUST YOUR EXERCISE WORKLOAD by using the or keys or the numeric keys VIEW DIFFERENT DISPLAY DA
14. minutes Increase your workout time approximately one or two minutes per week until you are able to maintain 20 30 continuous minutes at your training heart rate CS8 0 BIKES OWNER S GUIDE TRUE UTILIZING THE F I T CONCEPT CHAPTER THIRTEEN DESIGNING AN EXERCISE PROGRAM The ELT concept is designed to help you begin a program USING tailored to your needs You may wish to keep an exercise log to THE monitor your progress CONCEPT You can get valuable fitness benefits from your CS 8 0 Bike YOUR Using the bike regularly may increase the ability of your heart FITNESS and lungs to supply oxygen and nutrients to exercising muscles PROGRAM over an extended period of time The bike will also help you develop added muscle endurance and balanced strength throughout your body Calculate your maximum heart rate as a first step in developing your fitness program The formula to calculate average maximum heart rate for one minute is 205 8 0 685 age See Appendix A for the source of this formula To find your pulse locate a vein on your neck or inside your DETERMINING wrist then count beats for 10 seconds then multiply by six YOUR NEEDS It s also important to know your target training zone or target heart rate The American College of Sports Medicine ACSM suggests 55 to 65 for lower conditioned users 75 to 80 for moderately conditioned users and up to 9096 for well conditioned users See Appendix D CS8
15. the workout see Custom levels directly with the keypad The Intervals below maximum number of segments in each custom program is 60 You can store three different custom programs Segment intensity is recorded with Personal Power so that your custom program can be properly used by others see Chapter 5 In Record mode 60 changes in workload are recorded during your workout For direct entry of a workout program using the keypad you can set as few or as many of the parameters as you wish The default called Scale is for you to pick the total workout time then enter up to 60 equal length segments Each segment can have up to 77 different intensities depending on body weight If you want to directly control the length of each segment use Fixed If you select Repeat you set a workout time and the segment pattern you enter repeats over and over until the workout time is reached When you select a stored custom workout program as your workout you can change the suggested workout time This will simply stretch or shrink the program to fit the new workout time As you use a custom program if you use W keys the workload intensity for the current segment only is shifted CREATING YOUR OWN WORKOUT CS8 0 BIKES OWNER S GUIDE CREATING YOUR OWN WORKOUT CHAPTER NINE DESIGNING YOUR OWN WORKOUT va TRUE Press Advanced Options until Custom Program 1 2 or 3 is CUSTOM displayed PROGRAMS STEP BY STEP
16. 0 BIKES OWNER S GUIDE va TRUE BEGINNING YOUR F I T PROGRAM CHAPTER THIRTEEN 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 The age adjusted target heart rates indicated in Appendix A reflect averages A variety of factors including medication emotional state temperature and other conditions can affect the exercise heart rate appropriate for you Warning Consult your doctor to establish the exercise intensity target heart rate zone appropriate for your age and condition before beginning any exercise program Warm Up Slow and Deliberate Exercise You are not warmed up until you begin to perspire lightly and breathe more deeply Warming up prepares your heart and other muscles for more intense exercise and helps you avoid premature exhaustion Start slowly exploring different workloads until you can comfortably sustain your exercise level A good suggestion is a minimum of three minutes Perspiration on your brow is a good indicator of a thorough warm up The older you are the longer your warm up period should be CS8 0 BIKES OWNER S GUIDE BEGINNING YOUR EXERCISE PROGR
17. 2 Other Functions Chapter 5 Manual Control Chapter 13 Creating an Exercise Plan Chapter 6 Pre Set Workouts Chapter 14 Setup Mode Chapter 7 Heart Rate Control Chapter 15 Care and Maintenance Chapter 8 Calorie Goal Workout rzTRUE SETTING UP YOUR WORKOUT CHAPTER FOUR WORKOUT SETUP Workout Setup is available both before and during your workout In Workout Setup e You can easily edit all the available options of each workout e You see a Workout Preview graphic with a representation of how your workout progress will look e Smart Start makes intelligent suggestions for settings that are useful to most riders and changes its suggestions to adapt to your own settings e Helpful tips are displayed if you get stuck Use either the or numeric keys to change settings Press lt to accept the current parameter and move to the next one Press when you re done and ready to begin your workout The key deletes your last data keystroke The key completely clears out the current entry If you hold the 7 key down for one second the default Smart Start settings will be restored Compose your workout at your leisure Your workout begins only when you press 559 CS8 0 BIKES OWNER S GUIDE TRUE CHAPTER FIVE Chapter 1 Introduction Chapter 2 Riding Your Bike Chapter 3 The Display Chapter 4 Workout Setup Chapter 5 Manual Control Chapter 6 Pre Set Workouts Chapter 7 Heart Rate Cont
18. AM BEGINNING YOUR F I T PROGRAM CHAPTER THIRTEEN DESIGNING AN EXERCISE PROGRAM va TRUE 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 exercising smoothly Cool Down Slow and Relaxed Exercise Cooling down relaxes your muscles and gradually lowers your heart rate Slowly reduce your workload until your heart rate is below 60 percent of your maximum heart rate The cool down should last at least five minutes followed by some light stretching to enhance your flexibility Beginning a Fitness Program If you cannot sustain 12 continuous minutes in your target heart rate zone exercise several times a day to get into the habit of exercising Try to reach and maintain 60 65 percent of your maximum heart rate Alternate exercise with periods of rest until you can sustain 12 continuous minutes of exercise at 60 65 percent of your maximum heart rate Begin exercising in three to five minute sessions CS8 0 BIKES OWNER S GUIDE ESTABLISHING amp MAINTAINING FITNESS CHAPTER THIRTEEN DESIGNING AN EXERCISE PROGRAM va TRUE If you can sustain 12 but not 20 continuous minutes of exercise ESTABLISHING in your target heart rate zone AEROBIC FITNESS Exercise three to five days a week Rest at least two days per week Try t
19. E bike via radio 2 By using the metal contact heart rate pads on the handlebars Upright Upper HRC Upright Lower HRC Recumbent HRC Pads Pads Pads Although your bike functions fine without using the heart rate monitoring feature this kind of monitoring gives you valuable feedback on your effort level Chest strap monitoring also allows you to use Heart Rate Control which is the most advanced exercise control system available CS8 0 BIKES OWNER S GUIDE CHEST STRAPS CHAPTER TWO RIDING YOUR BIKE When you wear a Polar or compatible transmitter strap the bike CHEST STRAP will display your heart rate as a digital beats per minute bpm HEART RATE readout This monitoring is very accurate typically within one MONITORING beat per minute Examples of Heart Rates Found in Daily Life The transmitter strap should be worn directly against your skin about one inch below the pectoral muscles breast line see picture below Women should be careful to place the transmitter below their bra line An average 30 year old might have a resting heart rate when sitting totally still for several minutes of 65 During hard exercise that can be sustained for 10 to 15 minutes it might be around 140 continuously A maxi mum heart rate that requires maximal exercise for several minutes to attain is 185 A 30 year old in good shape might have a resting heart rate near 55 and might exer cise f
20. HOW WORKOUT LEVELS AFFECT RANGE OF WORKLOAD CUSTOM INTERVALS ALSO DESCRIBED IN CHAPTER 9 Yea TRUE CHAPTER SEVEN HEART RATE CONTROL IN THIS CHAPTER INTRODUCTION TO HRC TYPES OF HRC CONSTANT AND INTERVAL HRC INTRO TO HRC ULTRA HRC ULTRA WORKOUT INTERVAL HRC ULTRA WORKOUT CRUISE CONTROL IMPORTANT POINTS ABOUT HRC Chapter 1 Introduction Chapter 9 Designing Your Own Workout Chapter 2 Riding Your Bike Chapter 10 Fitness Test Chapter 3 The Display Chapter 11 Medical and Ergometer Mode Chapter 4 Workout Setup Chapter 12 Other Functions Chapter 5 Manual Control Chapter 13 Creating an Exercise Plan Chapter 6 Pre Set Workouts Chapter 14 Setup Mode Chapter 7 Heart Rate Control Chapter 15 Care and Maintenance Chapter 8 Calorie Goal Workout rzTRUE INTRODUCTION TO HRC CHAPTER SEVEN HEART RATE CONTROL TRUES heart rate control HRC workouts let the bike 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 exercise intensity Your heart rate is a good measure of your body s exercise stress level It reflects differences in your physical condition how tired you are the comfort of the workout environment even your diet and emotional state Using heart rate to control workload takes the guesswork out of your workout settings Consult your physician before using heart rate controlled workout
21. Mode In addition to constant resistance for a given gear additional torque is applied to simulate wind and road resistance as well as to compensate for different body weights Personal Power was initially designed to vary workload at a 1 1 ratio with body weight just like a METs based exercise prescription However it turns out that human endurance and power generating capability varies with the 2 3 root of body weight not straight body weight This relationship can be seen in everything from weightlifting world records to distance running competitions See McMahon and Bonner On Size and Life 1985 page 55 Since METs do not work the way they re supposed to Personal Power is based on a new unit of measure that correctly accounts for body weight This new unit of metabolic measure called the T MET is defined as T MET watts kg 2 3 where watts is power applied to an external machine from the exerciser and Kg is the exerciser s body weight in kilograms THE PERSONAL POWER CALCULATION CS8 0 BIKES OWNER S GUIDE 85 TRUE APPENDIX D APPENDIX D AMERICAN COLLEGE OF SPORTS MEDICINE POSITION STAND ON EXERCISE AND FITNESS Va TIRUE APPENDIX D In 1998 the American College of Sports Medicine completed their most important position stand titled The recommended quantity and quality of exercise for developing and maintaining cardiorespiratory and muscular fitness in healthy adults The ACSM is reco
22. NNING YOUR F I T PROGRAM ESTABLISHING AND MAINTAINING FITNESS WEIGHT MANAGEMENT SPORTS TRAINING Chapter 1 Introduction Chapter 9 Designing Your Own Workout Chapter 2 Riding Your Bike Chapter 10 Fitness Test Chapter 3 The Display Chapter 11 Medical and Ergometer Mode Chapter 4 Workout Setup Chapter 12 Other Functions Chapter 5 Manual Control Chapter 13 Creating an Exercise Plan Chapter 6 Pre Set Workouts Chapter 14 Setup Mode Chapter 7 Heart Rate Control Chapter 15 Care and Maintenance Chapter 8 Calorie Goal Workout TRUE THE F I T CONCEPT DEFINED CHAPTER THIRTEEN DESIGNING AN EXERCISE PROGRAM The workout portion of your exercise program consists of three WHAT IS major variables Frequency Intensity and Time THE CONCEPT 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 Exercise must be sufficiently rigorous to strengthen your heart muscle and condition your cardiovascular system Only your doctor can prescribe the target training heart range appropriate for your particular needs and physical condition Start with exercise that stimulates you to breathe more deeply Alternate days of moderate and easy exercise to help your body adapt to new levels of exertion w
23. TA by pressing the Change Display key to alternate between two different sets of data CHANGE WORKOUTS on the fly by pressing other workout keys The bike will retain your workout data for about 15 seconds after you stop pedaling STARTING UP DURING YOUR WORKOUT PAUSING YOUR WORKOUT Specifications Features Software are subject to change CS8 0 BIKES OWNER S GUIDE a TRUE TABLE OF CONTENTS Quick EAU Eas ie IE a Oat 4 1 aee tris 2 Riding Your Bike Basic operation except console 3 The Display T 17 Describes each key and data display feature 4 Workout Setup 5 Manual Control 6 Pre Set Workouts Details on basic exercise modes Rate EEO T 33 Foolproof heart rate feedback workouts B Calorie Goal P 42 9 Designing Your Own 45 10 MEC AR 50 11 Medical and Ergometer Ode e retento rrt ic 56 12 OMe FUNCIONS ou arcas VA codd 59 13 Creating an Exercise 61 14 Setup IOC eios EUM SERMO 70 15 Cate and 75 77 Maximum Heart Rate Target Heart Rate Appendix 80
24. The Display Chapter 11 Medical and Ergometer Mode Chapter 4 Workout Setup Chapter 12 Other Functions Chapter 5 Manual Control Chapter 13 Creating an Exercise Plan Chapter 6 Pre Set Workouts Chapter 14 Setup Mode Chapter 7 Heart Rate Control Chapter 15 Care and Maintenance Chapter 8 Calorie Goal Workout CHAPTER THREE THE DISPLAY Caution read owner s manual before use consult a physician before exercising on this equipment stop exercising if you feel pain faint dizzy or short of breath truefitness com change advanced HRC calorie display options workouts goal HRC HRC interval hill cruise control workouts workouts workload CS8 0 BIKES OWNER S GUIDE 18 CHAPTER THREE THE DISRILAY Change Display Changes data readouts from one set of four to the other set Press and hold for two seconds to have the sets automatically alternate back and forth every five seconds Workload Adjusts workload higher and lower Keys repeat if held down 0 through 9 Numeric Keys Used for data entry in Workout Setup During a workout used to change workload by entering a numeric value and pressing Backspace Deletes your last data keystroke just like your computer keyboard s backspace key Glear Zeros out current data entry Press and hold to completely clear and reset display THE KEYS CS8 0 BIKES OWNER S GUIDE WHAT THE KEYS DO
25. al minute The heart rate measured during the last minute of each stage is compared mathematically with workload and then extrapolated to your age predicted maximal heart rate see Appendix A The workload corresponding to this heart rate is converted to milliliters of oxygen per kilogram of body weight per minute Your Heart Rate is measured OO Your Heart Rate is measured WORKLOAD Warm up Stage One Stage Two Stage Three 0 Min 3 Min 6 Min 9 Min TIME CS8 0 BIKES OWNER S GUIDE Your Heart Rate is measured Miis m Stage Four 12 Min HOW THE TEST WORKS TRUE How TO USE YOUR RESULTS CHAPTER TEN EEEINESSSBESMI The best way to use the results of a fitness test is to track your progress in an exercise program Test yourself about every two weeks under closely similar conditions You can also use the results of a fitness test to find how you compare with an average population Find your score in the chart below in the proper column for your age group Data is from ACSM Guidelines from 1994 research from the Institute for Aerobics Research in Dallas Texas PERCENTILE VALUES FOR VO MAX Age Percentile 20 29 30 39 40 49 50 59 60 Men 90 51 4 50 4 48 2 45 3 42 5 80 48 2 46 8 44 1 41 0 38 1 70 46 8 44 6 41 8 38 5 35 3 60 44 2 42 4 39 9 36 7 33 6 50 42 5 41 0 38 1 35 2 31 8 40 41 0 38 9 36 7 33 8 30 2 30 39 5 37 4 35 1 32 3 28 7 20 37 1 35 4 33 0 30 2 26 5 10
26. by the time you reach one minute to go in your workout time Note if you prefer lower less Ultra heart rate targets in either Ultra workout you can reduce the targets across the board by pressing the key 100 a 90 80 ss I E 7096 60 50 0 20 40 60 80 10 HRC ULTRA WORKOUT CS8 0 BIKES OWNER S GUIDE Ya TRUE CHAPTER SEVEN HEART RATE CONTROL Interval HRC Ultra works similarly to Interval HRC but the INTERVAL work target heart rates gradually increase through your workout HRC ULTRA The first work segment target is 88 HRmax and the last work segment target is 97 HRmax The rest segment target is 65 Note that workload usually has to be greatly decreased to allow you to reach this low a heart rate within a desirable time 88 LYVIH 30 96 CS8 0 BIKES OWNER S GUIDE INTERVAL HRC ULTRA WORKOUT rzTRuE CRUISE CHAPTER SEVEN HEART RATE CONTROL This is the simplest way to enter Constant HRC training While in manual or any program you can enter Constant HRC by simply pressing the Heart Rate Control key Your current heart rate will be set as the target For best results you should be at least five minutes into your workout and warmed up This will allow Cruise Control to more accurately control your heart rate Remember you must be wearing a chest strap and your heart rate should be displayed in the Heart Rat
27. can have a value between 1 and 8 The overall workout can be adjusted to 16 possible levels The workload level of a work out segment is calculated by the formula METS scaler1 segment scaler2 level 4 2 METS are then converted to T Mets Scaler1 and scaler2 are math ematical formulas which subtly change the scale and magnitude of both the seg ment and level variables The constant 2 is simply the minimum METS level control lable by the bike HILL AND INTERVAL WORKOUTS CS8 0 BIKES OWNER S GUIDE TRUE HiLL WORKOUT PROFILES CHAPTER SIX PRE SET WORKOUTS _ 8 HILL 9 7 WORKOUT Ge PROFILES t5 94 2 2 2 2 32 999 999 19000000000000000000209 Workout Segment within Workout Time ROLLING HILLS _ 8 97 9999 Se 9909000 5 99999999 4 9090900000000 999999999999099 82 199999999999999999999 Workout Segment within Workout Time ONE BIG HILL CS8 0 BIKES OWNER S GUIDE va TRUE CHAPTER SIX PRE SET WORKOUTS _8 INTERVAL 7 WORKOUT 96 PROFILES 5 4 99 99 S Es 99 99 99 22 009 0202 1 Segment Level Workout Segment within Workout Time EASY INTERVALS 99 99 99 99 99 99 99 99 99 99 99 99 99 99 99 99 99 99 99 99 999 99 99 99999999999999999999 Workout Segment within Workout Time SPORT INTERVALS
28. ctures on Physics 1971 In most cases it is desirable to keep the exercise intensity constant no matter what the pedal cadence since it allows accurate control of the rider s workout This kind of workload control is called constant power If you pedal faster the resistance on the pedals torque is reduced by the same amount If you pedal slower the resistance is increased If instead the amount of resistance on the pedals stays the same when your cadence changes your workload intensity will vary directly with your cadence If you pedal twice as fast your exercise intensity doubles This kind of workload control is called constant torque Constant power is used by the CS8 0 bike in most cases in order to provide the most accurate workload control This is especially important in heart rate control workouts and the Calorie Goal program A negative side effect of constant power is that at very low cadences such as below 55 rpm the amount of extra torque applied to the pedals to keep power constant is so great that the rider may not be able to keep the pedals moving To reduce this problem the bike changes to constant torque at cadences below 55 rpm preventing any further increases in torque The computer will also warn you that it is no longer able to control exercise intensity CONSTANT POWER amp CONSTANT TORQUE CS8 0 BIKES OWNER S GUIDE va TRUE APPENDIX Constant torque is used in a modified way in Bike
29. e kilopond its official unit of force in 1945 and thus it ended up being used in an ergometer made in Sweden It is essentially equivalent to the force on a kilogram at the Earth s Medical Mode This uses either surface METS or watts instead of kiloponds for workload control Although that s just like normal operation mode Medical mode adds the previously mentioned useful functions like no torque roll off and rpm limiting and doesn t allow riders to play around with other exercise modes Most exercise prescriptions are in either METs or watts so this mode is useful for that Many testing protocols are written especially for such an ergometer These protocols can now be run on the CS8 0 bike either programmed into a custom program or run manually These modes restrict operation to manual and custom programs Refer to Chapter 5 for manual operation and Chapter 9 for custom program operation Change the pedal RPM limit in Setup Mode CS8 0 BIKES OWNER S GUIDE HOW THESE MODES ARE DIFFERENT OPERATIONS RESTRICTIONS SETTING PEDAL RPM LIMIT TRUE CHAPTER TWELVE Chapter 1 Introduction Chapter 2 Riding Your Bike Chapter 3 The Display Chapter 4 Workout Setup Chapter 5 Manual Control Chapter 6 Pre Set Workouts Chapter 7 Heart Rate Control Chapter 8 Calorie Goal Workout OTHER FUNCTIONS IN THIS CHAPTER OTHER FUN STUFF Chapter 9 Designing Your Own Workout Chapter 10 Fitness Test
30. e Control Chapter 15 Care and Maintenance Chapter 8 Calorie Goal Workout TRUE WHAT THESE MODES DO CHAPTER ELEVEN MEDICAL AND ERGOMETER MODE These modes require the use of the external power option and are accessed by changing the default operation mode in Setup Mode see Chapter 14 They differ from normal operation in several ways These modes e Restrict operation to just manual and custom programs e Replace the normal workload control modes to modes more common in the rehabilitation and testing environments e Provide a unique rpm limiting feature for cases where excessively rapid motion is of concern Work in constant power mode and since precise workload control is of prime importance all the time torque is not rolled off at low rpms see Appendix C e Have lower than normal minimum workload because of the use of external power CS8 0 BIKES OWNER S GUIDE Ya TRUE HOW THESE MODES ARE DIFFERENT CHAPTER ELEVEN MEDICAL AND ERGOMETER MODE The two modes differ in the way they control workload Ergometer Mode This emulates a popular cycle ergometer whose workload settings are in kiloponds see side bar and are adjusted by changing the amount of weight in kilograms at the end of a brake belt wrapped around a flywheel What s a kilopond This is an obsolete unit of force equivalent to the gravitational force on one kilogram at the earth s surface or about 9 8 new tons Sweden made th
31. e window To change your target heart rate press the keys to change one bpm at a time or enter a new target with the numeric keys and press enter CRUISE CONTROL CS8 0 BIKES OWNER S GUIDE va TRUE IMPORTANT POINTS ABOUT HRC CHAPTER SEVEN HEART RATE CONTROL The heart rate monitor transmitter strap should be worn according to the guidelines in Chapter 2 If the transmitter strap is adjusted or moved while exercising heart rate monitoring may be temporarily affected If communication is lost for 30 seconds the bike will exit the HRC workout into a manual workout The transmitter strap sends a low level radio signal to the bike so interference from other radio and sound waves including everything from cordless telephones to loudspeakers is possible The good news is that interference is usually quite brief If you continue to have intermittent heart rate display problems consult your local service technician as the transmitter strap batteries may be low Make sure you breathe smoothly and regularly Talking during your workout usually causes heart rate spikes of five beats per minute or more so avoid talking as much as possible Maintain a smooth pedaling motion Two users wearing the same kind of transmitter at the same time and in close proximity may cause false heart rate display readings IMPORTANT POINTS ABOUT HEART RATE CONTROL CS8 0 BIKES OWNER S GUIDE TRUE CHAPTER EIGHT
32. en training for non athletic competition Adequate exercise intensity requires the use of large muscle groups which typically means legs and buttocks In some cases shoulders and upper back muscles used in rigorous swimming will be adequate Resistance training should consist of one set of 8 to 10 exercises that stimulate all the major muscle groups two to three days a week Multiple sets will not necessarily provide greater benefits especially considering the significantly increased time requirements and adherence difficulties Flexibility exercises should stretch the major muscle groups a minimum of two to three times a week and should include both static and dynamic techniques CS8 0 BIKES OWNER S GUIDE SPECIFIC ADVICE FOR CARDIO FITNESS AND BODY COMPOSITION SPECIFIC ADVICE FOR MUSCULAR STRENGTH AND FLEXIBILITY TRUE APPENDS APPENDIX E SPECIFICATIONS Va TIRUE APPENDIX E Resistance Hybrid Self Generating Brake Drive 2 Stage Drive System with Poly V Belts Crank One Piece Forged Steel Crank System With Sealed Bearings Power Source Self Generating Optional External Power Supply Available Frame Robotically Welded Heavy Duty Tubular Steel Finish Powder Coat Seat RECUMBENT Ergonomic Seat With 24 Custom Settings and Multiple Seat Back Angles Seat UPRIGHT Ergonomic Seat With 15 Position Setting
33. ercise Physiology 5 2 ISSN 1097 9751 2 Article URL lt http www asep org Documents Robergs2 pdf gt Journal URL lt http www asep org FLDR JEPhome htm gt Swain David P and Leutholtz Brian C Metabolic Calculations Simplified Baltimore Williams amp Wilkins 1997 Tufte Edward R Visual Explanations Chesire Connecticut Graphics Press 1997 Whitmore Jack H and Costill David L Physiology of Sport and Exercise 2nd edition Champaign Illinois Human Kinetics 1999 Whitt Frank R and Wilson David G Bicycling Science Cambridge The MIT Press 1982 CS8 0 BIKES OWNER S GUIDE TRUE FOUNDED 1981 865 Hoff Road St Louis MO 63366 800 426 6570 truefitness com 070808
34. eric keys and press enter CONSTANT HRC INTERVAL HRC CS8 0 BIKES OWNER S GUIDE arrue HRC ULTRA OVERVIEW CHAPTER SEVEN HEART RATE CONTROL As mentioned in the Constant HRC section as you tire in the last third of your workout your heart rate has a tendency to rise which Constant HRC addresses by reducing workload However exercisers who are Do not attempt these work really serious and in very good condition always let their heart rates rise during the last third of their workouts usually to physical condition Failure very high levels The HRC to observe this warning may Ultra workouts are designed to simulate this kind of high intensity workout outs unless you are certain you are in good medical and result in shortness of breath dizziness or death CS8 0 BIKES OWNER S GUIDE WHY USE HRC ULTRA WORKOUTS HRC ULTRA WORKOUT CHAPTER SEVEN HEART RATE CONTROL Unlike Constant and Interval HRC you don t pick a target heart rate but you must enter your age correctly For the first fifth of your workout time HRC Ultra tries to increase your heart rate to 70 of your maximum heart rate HRmax within three to four minutes In the middle three fifths of your workout HRC Ultra increases your heart rate to 88 HRmax within three to four minutes and then maintains that heart rate During the final fifth of your workout HRC Ultra tries to raise your heart rate to 97 HRmax
35. gnized as the premier authority in this area so this document describes the current consensus among exercise physiologists and coaches Also note that the ACSM is a fairly conservative body so they only make recommendations when there are compelling reasons The following is a summary of the document The full document can be found on the ACSM s journal s website http ipsapp006 lwwonline com content getfile 2320 20 1050 fulltext htm gt The variables of frequency intensity and duration of exercise quantify the degree of overload stimulus in an exercise program In general the greater the stimulus the greater the training effect All three types of exercise cardiovascular resistance and flexibility should be included in a training program Cardiovascular training is especially sensitive to frequency and intensity the minimums for developing and maintaining fitness are at least ten minutes day at a minimum of 50 max at least two days per week Proper warmup and cooldown including flexibility are recommended CS8 0 BIKES OWNER S GUIDE INTRODUCTION va TRUE APPENDIX D Training should be three to five days per week at between 55 and 90 maximum heart rate Deconditioned individuals should stay between 55 and 64 Total duration of training should be between 20 and 60 minutes with the time varying inversely with intensity High intensity short duration exercise is generally only recommended wh
36. io Press Advanced Options aw until Fitness Test appears then press enter out all the personal parameters You must enter your age correctly Press Make sure the bike is displaying your heart rate then pedal in a smooth and relaxed manner for the 12 minutes of gradually increasing workload Your VO max estimate will be displayed when you finish CS8 0 BIKES OWNER S GUIDE INTRODUCTION INSTRUCTIONS PROPER PREPARATION amp BEHAVIOR TRUE O HAPTER TEN FITNESS TEST You should Stay as relaxed as possible during the test breathing smoothly and regularly Be dressed in comfortable workout clothes and riding in a room with comfortable air temperature and humidity You should not Eat within three hours prior to testing but you should not be hungry either Consume caffeine within three hours prior Smoke within three hours prior Exercise vigorously within 24 hours prior Make any unnecessary movements of arms head or torso Talk at all CS8 0 BIKES OWNER S GUIDE CHAPTER TEN The test consists of four three minute stages Stage one is a warmup stage Stages two three and four are at ever increasing workloads with your heart rate measured during the second and third minute of each stage If the two heart rate samples in a given stage are separated by more than six bpm that stage is extended for an addition
37. iography The final mode is a conventional 10 watt increment constant power mode CS8 0 BIKES OWNER S GUIDE INTRODUCTION PERSONAL POWER FINE CONTROL BIKE MODE 10 WATT MODE TRUE CHAPTER SIX PRE SET WORKOUTS IN THIS CHAPTER WORKOUT CHOICES HILL WORKOUT PROFILES INTERVAL WORKOUT PROFILES HOW WORKOUT AND SEGMENT LEVELS AFFECT METS HOW YOUR WEIGHT AFFECTS WORKLOAD CUSTOM INTERVALS Chapter 1 Introduction Chapter 9 Designing Your Own Workout Chapter 2 Riding Your Bike Chapter 10 Fitness Test Chapter 3 The Display Chapter 11 Medical and Ergometer Mode Chapter 4 Workout Setup Chapter 12 Other Functions Chapter 5 Manual Control Chapter 13 Creating an Exercise Plan Chapter 6 Pre Set Workouts Chapter 14 Setup Mode Chapter 7 Heart Rate Control Chapter 15 Care and Maintenance Chapter 8 Calorie Goal Workout WORKOUT CHOICES CHAPTER SIX PRE SET WORKOUTS Just like manual control the hill and interval workouts compensate for different body weights The two hill workouts are Rolling Hills a series of gently changing workloads One Big Hill with the workload gradually increasing to a maximum at the halfway point then decreasing gradually to the end The two interval workouts are Easy intervals with a moderate change between work and rest intervals Sport intervals with a large change between work and rest intervals Each workout segment
38. ithout unnecessary strain If you are just beginning an exercise program you may be most comfortable using your bike at low workloads As you use your bike regularly higher workloads may be more comfortable and more effective If you feel out of breath before you have exercised 12 minutes you are probably exercising too hard CS8 0 BIKES OWNER S GUIDE rzTRUE THE ELT CONCEPT DEFINED CHAPTER THIRTEEN 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 workload on the bike to raise your heart rate to the level recommended by your doctor METS One MET is the amount of energy your body uses when you re resting If a physical activity has an equivalent of 6 METS its energy demands are six times that of your resting state The MET is a useful measurement because it accounts for differences in body weight See Appendix C for more details Time How Long You Exercise Sustained exercise conditions your heart lungs and muscles The longer you are able to sustain exercise within your target heart range the greater the aerobic benefits To begin maintain two to three minutes of steady rhythmic exercise and then check your heart rate The initial goal for aerobic training is 12 continuous
39. la created by exercise physiologists in 1994 Medical and Ergometer Modes Feature restricted modes suitable for rehabilitation and informal testing environments with user selectable pedal rpm limiting Happy Workout If riders want to think they re burning lots of calories when they are actually hardly working at all this workout is for them FANCY FEATURES CS8 0 BIKES OWNER S GUIDE BASIC FEATURES CHAPTER ONE INTRODUCTION Ya TRUE Three mode Manual Control MET based bicycle simulation or 10 watt increments Four Pre set Programs Easy intervals speed intervals rolling hills and one big hill CSAFE Audio Control Volume and channel remote control of compatible systems CSAFE Power Supply power to an external audio remote control Fully Configurable Setup Mode Choose default operational mode metric or U S units of measure maximum workout time default workout time pause time wireless or contact heart rate priority sound on or off and default manual workload control Multiple Odometers Miles hours total starts and program selection counters Test Mode Monitor raw rpm target vs actual workload LCD performance and keypad function CS8 0 BIKES OWNER S GUIDE TRUE CHAPTER TWO RIDING YOUR BIKE IN THIS CHAPTER WORKOUT BASICS RIDING FORM HEART RATE MONITORING CHEST STRAP USE CONTACT HEART RATE USE GETTING THE MOST FROM CHR Chapter 1 Introduction Chapter 9 Desig
40. mate with varying degrees of accuracy Serious training results in an average improvement in VO max of 2096 and all this takes place in 8 to 12 weeks Additional performance improvement after this time is a result of a higher lactate threshold and to a lesser degree increased biomechanical efficiency See Wilmore amp Costill Physiology of Sport and Exercise pages 140 141 and ACSM Guidelines page 68 VO max is expressed in milliters of oxygen per minute per kilogram of body weight or ml min kg CS8 0 BIKES OWNER S GUIDE VO va TRUE APPENDIX B METS are defined as the ratio of the current body energy MET expenditure rate compared with basal metabolic rate BMR EXPLANATION METS rate of current state 3 5 where 3 5 represents BMR VO oxygen uptake and 3 5 are in units of ml kg minute of oxygen consumed by the body This oxygen consumption rate corresponds to about 72 calories per hour for a 150 pound person CS8 0 BIKES OWNER S GUIDE Va TRUE APPENDIX APPENDIX C DETAILS ON HOW THE 58 0 BIKE CONTROLS YOUR EXERCISE INTENSITY va TRUE APPENDIX As you ride the CS8 0 bike your exercise intensity is best measured as the amount of power received by the bike from your pedaling This power is usually expressed in watts The watts measurement is calculated from your pedaling speed called cadence multiplied by the amount of resistance on the pedals called torque See Feynman Le
41. ning Your Own Workout Chapter 2 Riding Your Bike Chapter 10 Fitness Test Chapter 3 The Display Chapter 11 Medical and Ergometer Mode Chapter 4 Workout Setup Chapter 12 Other Functions Chapter 5 Manual Control Chapter 13 Creating an Exercise Plan Chapter 6 Pre Set Workouts Chapter 14 Setup Mode Chapter 7 Heart Rate Control Chapter 15 Care and Maintenance Chapter 8 Calorie Goal Workout WORKOUT BASICS CHAPTER TWO RIDING YOUR BIKE va TRUE Set your weight before every workout This allows the CS8 0 Var human bike to control your workout more exercise efficiency effectively See the Personal Power 476 another potential source of error with section in Chapter 5 for more information differences of plus or minus 10 common in the population The body weight setting does not affect the calorie expenditure calculation Unlike treadmills or other weight bearing exercises calories burned during exercise biking does not change with different body weights See ACSMS Guidelines Bibliography Adjust the seat so that your knee is slightly bent when your leg is fully extended with your feet on the pedals While standing next to the bike pull out the seat adjust knob and lower the seat to the lowest position Next get onto the bike with one leg fully extended in a pedal supporting most of your weight Grasp the horn of the seat and pull it up under you to a snug fit letting the
42. o reach and maintain 60 75 percent of your maximum heart rate with moderate rhythmic exercise Begin with 12 continuous minutes Increase your time by one to two minutes per week until you can sustain 20 continuous minutes If you can sustain 20 continuous minutes in your target heart MAINTAINING rate zone begin to increase the length and intensity of your AEROBIC workout FITNESS Exercise four to six days a week or on alternate days Try to reach and maintain 70 85 percent of your maximum heart rate with moderate to somewhat hard exercise Exercise for 20 30 minutes CS8 0 BIKES OWNER S GUIDE TRUE WEIGHT MANAGEMENT CHAPTER THIRTEEN DESIGNING AN EXERCISE PROGRAM Consistent aerobic exercise will help you change your body MANAGING composition by lowering your percentage of body fat If WEIGHT weight loss is a goal combine an increase in the length of your workouts with a moderate decrease in caloric intake For weight control how long and how often you exercise is more important than how hard you exercise e Exercise four to five times a week e 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 meal
43. or 20 minutes at a heart rate of 160 A world class distance run ner or professional cyclist might have a resting heart rate near 45 Some moisture is necessary between the strap and your skin Sweat from your exercise works best but ordinary tap water may be used prior to your workout if desired CS8 0 BIKES OWNER S GUIDE CONTACT HEART RATE USE Ya TRUE CHAPTER TWO RIDING YOUR BIKE The contact heart rate system lets you monitor your heart rate CONTACT without wearing a strap HEART RATE CHR A Note on CHR Accuracy Gently grasp the contact heart rate pads as shown below CHR monitoring may be a bit less accurate than a chest strap since the heart rate signals are much stronger at the chest The CS 8 0 bike uses the most advanced CHR system avail able It converts your heart rate waveform to a digital signal then analyzes the digitized waveform to pick out the When the system detects your electrocardiogram shape and hands the heart rate LED thus the heart rate will flash in time with your heart beat During this time About 5 of the population the system is analyzing and cannot be picked up by any CHR locking in your heart rate system This is because their Within about 10 seconds heart is positioned in a more your digital heart rate in beats up and down manner in their per minute bpm should be chest as opposed to leaning over displayed to one side CS8 0 BIKES OWNER S GUIDE va TRUE
44. or more a warning will be displayed The program will not accept a workout setup if Cruising Watts are above 600 See the graphic on the next page for a visual explanation of a Calorie Goal workout SETTING UP A CALORIE GOAL WORKOUT CS8 0 BIKES OWNER S GUIDE VISUAL EXPLANATION CHAPTER EIGHT CALORIE GOAL WORKOUT i CALORIE The actual Cruising Watts level of your workout will vary i GOAL depending on the number of 5 gt WORKOUT calories you want to burn and Cruising the duration of your workout Visi i GRAPH WATTS 0 20 40 60 80 100 CS8 0 BIKES OWNER S GUIDE Ya TRUE CHAPTER NINE DESIGNING YOUR OWN WORKOUT IN THIS CHAPTER CREATING YOUR OWN WORKOUT CUSTOM WORKOUTS CUSTOM INTERVALS Chapter 1 Introduction Chapter 9 Designing Your Own Workout Chapter 2 Riding Your Bike Chapter 10 Fitness Test Chapter 3 The Display Chapter 11 Medical and Ergometer Mode Chapter 4 Workout Setup Chapter 12 Other Functions Chapter 5 Manual Control Chapter 13 Creating an Exercise Plan Chapter 6 Pre Set Workouts Chapter 14 Setup Mode Chapter 7 Heart Rate Control Chapter 15 Care and Maintenance Chapter 8 Calorie Goal Workout va TRUE CREATING YOUR OWN WORKOUT CHAPTER NINE DESIGNING YOUR OWN WORKOUT There are two basic ways to create your own custom workout have the CS8 0 To program an bike record your level settings during a interval workout manual workout or enter
45. ot accumulate in general the pedals have to be moving for hours to accumulate Total Starts The total number of times the bike awakens from either sleep mode or attract mode Program Selection Counters For each different workout how many times a new workout was initiated CS8 0 BIKES OWNER S GUIDE TRUE CHAPTER FIFTEEN CARE AND MAINTENANCE Chapter 1 Introduction Chapter 2 Riding Your Bike Chapter 3 The Display Chapter 4 Workout Setup Chapter 5 Manual Control Chapter 6 Pre Set Workouts Chapter 7 Heart Rate Control Chapter 8 Calorie Goal Workout IN THIS CHAPTER HOW TO CARE FOR YOUR BIKE Chapter 9 Designing Your Own Workout Chapter 10 Fitness Test Chapter 11 Medical and Ergometer Mode Chapter 12 Other Functions Chapter 13 Creating an Exercise Plan Chapter 14 Setup Mode Chapter 15 Care and Maintenance TRUE KEEPING YOUR BIKE CLEAN CHAPTER FIFTEEN CARE AND MAINTENANCE Your 58 0 bike doesn t require any routine maintenance not even lubrication Keeping it clean is the most important task After every workout Perspiration should be wiped from the control console contact heart rate pads shrouds and seat Weekly Wipe down your CS8 0 bike once a week with a water dampened soft cloth On the contact heart rate pads use a glass cleaning solution Be careful not to get excessive moisture between the edge of the overlay panel and the console as this might create an electrical haza
46. press and hold the Change Display key for one second the display will enter Scan Mode and switch between the two sets of values CS8 0 BIKES OWNER S GUIDE TRUE HOW TO READ YOUR DISPLAY CHAPTER THREE THE DISPLAY Level In all other workout modes indicates which workout level is selected In Bike Mode indicates which of 21 gears is selected Time Shows the amount of time remaining in your workout If you press this becomes elapsed time how long you ve been working out so far Miles Shows an estimate of how far you would have traveled on an outdoor road bike Calories Displays an estimate of your calories burned This doesn t include your basal metabolic rate which is about 72 calories per hour for a 150 pound person RPM Shows your pedal cadence Watts The amount of mechanical power the bike is receiving from your exercise This is not the same as the amount of power your body is using since the average person is only about 2096 efficient at generating mechanical power Heart Rate In beats per minute bpm METS Your METS rate See Appendix B CS8 0 BIKES OWNER S GUIDE TRUE CHAPTER FOUR WORKOUT SETUP IN THIS CHAPTER SETTING UP YOUR WORKOUT DURING YOUR WORKOUT Chapter 1 Introduction Chapter 9 Designing Your Own Workout Chapter 2 Riding Your Bike Chapter 10 Fitness Test Chapter 3 The Display Chapter 11 Medical and Ergometer Mode Chapter 4 Workout Setup Chapter 1
47. ratcheting mechanism lock the knob and pin in place CS8 0 BIKES OWNER S GUIDE SETTING YOUR WEIGHT SEAT ADJUSTMENT UPRIGHT BIKE SEAT ADJUSTMENT PROCEDURE CHAPTER TWO RIDING YOUR BIKE Riders are most efficient if they place the ball of their foot in the center of the pedal Other riders are more comfortable if the arch of their foot is against the pedal Riders are encouraged to be as efficient as possible but use your own judgement in the comfort efficiency tradeoff Most riders will find a comfort efficiency sweet spot at a pedal cadence around 80 rpm More serious riders desiring maximum performance typically pedal at around 100 rpm For electromechanical and safety reasons the bike will not provide the fully requested workload when your pedal cadence falls below 55 rpm It will however accurately display the workload it does provide For additional safety cadence is workload limited Breathe in a regular and relaxed manner Many exercisers do not breathe enough which reduces their exercise capacity and comfort You might want to try breathing deeper and more frequently to see if it helps your exercise regime CS8 0 BIKES OWNER S GUIDE FOOT POSITION PEDAL CADENCE BREATHING TRUE HEART RATE MONITORING CHAPTER TWO RIDING YOUR BIKE The CS8 0 bike has two ways of monitoring your heart rate MONITORING YOUR HEART 1 By using a chest strap that transmits your heart rate to the RAT
48. rd or cause the electronics to fail Expert service and maintenance at a reasonable cost are available through your factory trained authorized TRUE Fitness dealer The dealer maintains a stock of repair and replacement parts and has the technical knowledge to meet your service needs CS8 0 BIKES OWNER S GUIDE Va TRUE APPENDIX A APPENDIX A MAXIMUM HEART RATE AND TARGET HEART RATE va TRUE APPENDIX TARGET HEART HRC RATE CHART AGE 60 75 85 20 507 EID 25 ia ie ED 23 EE Css iso ED ose REED WEIGHT LOSS RANGE INCREASED PERFORMANCE RANGE values from ACSM guidelines Remember to check with your physician before beginning any exercise program Your physican can help determine an appropriate target heart rate Medications often affect heart CS8 0 BIKES OWNER S GUIDE TARGET HEART RATE CHART CHECK WITH YOUR PHYSICIAN Va TRUE APPENDIX Remember to check with your physician before beginning any exercise program He She can help determine an appropriate target heart rate Medications often affect heart rate Robert Robergs editor of the prestigious Journal of Exercise Physiology conducted a study in 2002 of the maximal heart rate equation 220 age He found this equation has no scientific merit for use in exercise physiology and related fields In his survey of research in this area Robergs found several other simple equations
49. rol Chapter 8 Calorie Goal Workout MANUAL CONTROL IN THIS CHAPTER PERSONAL POWER FINE CONTROL BIKE MODE Chapter 9 Designing Your Own Workout Chapter 10 Fitness Test Chapter 11 Medical and Ergometer Mode Chapter 12 Other Functions Chapter 13 Creating an Exercise Plan Chapter 14 Setup Mode Chapter 15 Care and Maintenance a TRUE PERSONAL POWER FINE CONTROL CHAPTER FIVE MANUAL CONTROL Manual Control can operate three different ways Personal Power Fine Control Bike Mode and 10 watt mode In all modes change levels either by using the keys or entering a workload level with the numeric keys and pressing enter This default manual control has 77 different levels for a 150 pound rider allowing you to fine tune your workout Since Personal Power is used the number of levels available decreases for larger riders This mode uses constant power workload control see Appendix The second mode is Bike Mode which simulates a 21 speed road bike compensating for body weight with Personal Power simulating air resistance and computing speed correctly for the selected gear and cadence The 21 gears are like that of a bike that has gearing from 50 to 105 inches Bike Mode uses constant torque see Appendix C then adds additional workload for the simulations and compensations The calculations are adapted from the power formulas in Bicycling Science the leading reference in this field see Bibl
50. s e Medical Ergometer the two special modes for rehab or testing RPM Limit If Medical or Ergometer mode is selected RPM will be limited by a significant workload increase CUSTOMIZABLE OPTIONS CS8 0 BIKES OWNER S GUIDE TRUE MORE CUSTOM OPTIONS CHAPTER FOURTEEN SETUP MODE Default manual Personal Power based or Bicycle Simulation or Constant Power with 10 watt increments Sound Tones are on default or off Happy Adds Happy Mode under Advanced Options key CSAFE Enable Turns on CSAFE network communications CSAFE Auto Bike will auto announce itself to the network when it powers up Def Weight Suggested body weight Display Options The number of different data readout sets Setting a value of 3 will allow two normal screens and the ECG waveform display Setting a value of 5 will allow two additional screens with more advanced readouts like watts and running speed equivalents Reset Restore factory default settings CS8 0 BIKES OWNER S GUIDE ODOMETERS CHAPTER FOURTEEN SETUP MODE va TRUE Miles Accumulated miles which is simulated road bike miles ODOMETERS Even though this is just a simulated number it actually is a good measure of stress and wear on the bike mechanism and braking system Higher mileage results from higher braking power more pedal revolutions or both Hours Total hours the bike has been in use If the bike is idle or in attract mode hours do n
51. s Handlebars RECUMBENT Replaceable Rubber Sleeve on Balance Bar_and Seat Handlebar Handlebars UPRIGHT Sweat Resistant Overmolded Steel with Integrated Elbow Support Pads Pedals Integrated Adjustable Strap Display Type Dual Window Custom LCD Keys Membrane Switches Express Command Keys 4 Manual Intervals Hill Programs HRC Cruise Control Data Readouts Time Distance RPM Heart Rate Work Level Watts METs Calories Message Center 17 Character Alphanumeric Contact Heart Rate Digital 4 Sensing Pads UPRIGHT 2 Sets Telemetry Heart Rate Wireless Polar Equipped HRC Programs 4 Time Based Interval Ultra Ultra Interval Preset 7 Manual Quick Start Easy Intervals Speed Intervals Custom Intervals Rolling Hills One Big Hill User Defined 1 Custom Intervals Fitness Tests 1 Improved YMCA Protocol Entertainment Seamless Integration with TRUE Entertainment Options Communications Full CSAFE Compatibility Accessories Reading Rack CD amp Bottle Holder Safety Reinforced Steel Frame with Secure Footprint Footprint RECUMBENT 65 L x 25 W 166 cm x 64 cm Footprint UPRIGHT 43 L x 25 W 109 cm x 64 cm Weight Shipping Weight RECUMBENT 194 Ibs 88 kg 215 Ibs 98 kg Weight Shipping Weight UPRIGHT 120 Ibs 54 kg 140 Ibs 64 kg Maximum User Weight 350 Ibs 158 kg Resistance Levels TRUESpeed Fine Control Bike Simulation Conventional 10 Watt Increments Resistance Range 40 600 Watts Maximum Workout Time 99 Minute
52. s Moderate exercise will help suppress your appetite Take exercise breaks throughout day to help increase metabolism calorie expenditure CS8 0 BIKES OWNER S GUIDE CHAPTER THIRTEEN DESIGNING AN EXERCISE PROGRAM When you are training to improve strength and performance SPORTS TRAINING e Exercise four to five days a week Alternate exercise days and intervals of hard to very hard exercise with easy to moderate exercise e Exercise for 30 minutes or longer Warning these strategies are intended for average healthy adults If you have pain or tightness in your chest an irregular heartbeat shortness of breath or if you feel faint or have any discomfort when you exercise Stop Consult your physician before continuing Remember every workout should begin with a warm up and finish with a cool down CS8 0 BIKES OWNER S GUIDE TRUE CHAPTER FOURTEEN SETUP MODE IN THIS CHAPTER GETTING INTO SETUP MODE CUSTOMIZABLE OPTIONS ODOMETERS Chapter 1 Introduction Chapter 9 Designing Your Own Workout Chapter 2 Riding Your Bike Chapter 10 Fitness Test Chapter 3 The Display Chapter 11 Medical and Ergometer Mode Chapter 4 Workout Setup Chapter 12 Other Functions Chapter 5 Manual Control Chapter 13 Creating an Exercise Plan Chapter 6 Pre Set Workouts Chapter 14 Setup Mode Chapter 7 Heart Rate Control Chapter 15 Care and Maintenance Chapter 8 Calorie Goal Workout TRUE GETTING INTO SETUP MODE
53. s Regulatory Approvals UL CSA FCC CE CS8 0 BIKES OWNER S GUIDE 90 TRUE BIBLIOGRAPHY BIBLIOGRAPHY REFERENCES AND SELECTED READINGS Va TRUE BIBLIOGRAPHY American College of Sports Medicine ACSM s Guidelines for Exercise Testing and Prescription 6th edition Philadelphia Lippincott Williams amp Wilkins 2000 Feynman Richard P The Feynman Lectures on Physics Original edition Boston Addison Wesley 1970 ISBN 0 201 02115 3 Huszar Robert J Basic Dysrhythmias Third Edition St Louis Missouri Mosby 2002 McArdle William D Katch Frank I and Katch Victor L Exercise Physiology 5th edition Baltimore Lippincott Williams amp Williams 2001 McMahon Thomas A and Bonner John T On Size and Life New York W H Freeman 1985 ISBN 0 716 75000 7 Pollack Michael L Gaesser Glenn A Butcher Janus D et al 1998 The recommended quantity and quality of exercise for developing and maintaining cardiorespiratory and muscular fitness in healthy adults The ACSM Position Stand on Fitness Medicine and Science in Sport and Exercise 30 6 975 991 URL lt ipsapp006 lwwonline com content getfile 2320 20 1050 fulltext htm gt Other ACSM position stands are found here WWW acsm msse org CS8 0 BIKES OWNER S GUIDE va TRUE BIBLIOGRAPHY Robergs Robert A and Landwehr Roberto 2002 The Surprising History of the HRmax 220 age Equation Journal of Ex
54. s for advice on selecting a target heart rate range Also it is important to use the bike for several workouts in the manual mode while monitoring your heart rate Compare your heart rate with how you feel to ensure your safety and comfort See Appendix A for a chart that may help you pick a target heart rate You need to wear a heart rate monitoring chest strap to use heart rate control See the Monitoring Your Heart Rate section in Chapter 2 for a guide to proper usage It is not recommended that you use the contact heart rate system for heart rate control workouts CONSTANT HRC CS8 0 BIKES OWNER S GUIDE CHAPTER SEVEN HEART RATE CONTROL The CS8 0 bike has five types of heart rate control TYPES OF HRC Constant pick a target heart rate and the bike will control your workout from the very beginning so that you reach your target within five to seven minutes Interval pick both a work target and a rest target heart rate The bike will take you back and forth between these two targets HRC Ultra simulates a real high intensity workout by automatically raising your target heart rate as you proceed through the last half of your workout HRC Ultra Interval simulates a real interval workout with progressively higher targets for each work and rest interval Cruise Control while in any program set your current heart rate as your target by pressing a single key
55. segment and rest segment durations then pick the work and rest segment exercise levels When you use the program the segments repeat over and over until you reach the end of your workout time Or you can have the program last for a certain number of work intervals CS8 0 BIKES OWNER S GUIDE Vea TRUE CHAPTER TEN FITNESS TEST IN THIS CHAPTER TEST INTRODUCTION PROPER PREPARATION AND BEHAVIOR HOW THE TEST WORKS HOW TO USE YOUR RESULTS TEST SPECIFIC ISSUES Chapter 1 Introduction Chapter 9 Designing Your Own Workout Chapter 2 Riding Your Bike Chapter 10 Fitness Test Chapter 3 The Display Chapter 11 Medical and Ergometer Mode Chapter 4 Workout Setup Chapter 12 Other Functions Chapter 5 Manual Control Chapter 13 Creating an Exercise Plan Chapter 6 Pre Set Workouts Chapter 14 Setup Mode Chapter 7 Heart Rate Control Chapter 15 Care and Maintenance Chapter 8 Calorie Goal Workout TEST INTRODUCTION Fa TRUE CHAPTER TEN The CS8 0 bike fitness test is an improved implementation of the YMCA protocol fitness test as described in the ACSM Guidelines Chapter 4 See Bibliography The bike must monitor your heart rate accurately throughout so you should use a wireless transmitter strap instead of the contact heart rate pads see Chapter 2 It works best with the external power option The result of the test is an estimate of your maximal oxygen uptake or VO max see Appendix advanced opt
56. that were significantly more accurate The best equation he found was derived in 1994 by Oten Inbar 205 8 0 685 age The CS 8 0 console uses the Inbar equation Even though this is the best available equation it still has a possible range of error of 6 beats per minute Other similar equations that are also more accurate than 220 age are 206 3 0 711 age Londeree 1982 206 0 0 700 age Tanaka 2001 208 8 0 734 age Robergs meta study 2002 Roberg s paper can be found here lt http www asep org Documents Robergs2 pdf gt CS8 0 BIKES OWNER S GUIDE CHECK WITH YOUR PHYSICIAN A NEW HRMAX EQUATION ya TRUE APPENDIX APPENDIX B MAXIMAL OXYGEN UPTAKE AND METS va TRUE APPENDIX B Maximal oxygen uptake or VO max is considered the best single measurement of cardiovascular fitness It represents the peak rate of your body s oxygen consumption capability which is important because this is one of the two biggest factors in endurance performance The other big endurance factor is the lactate threshold which is the exercise level at which blood lactate begins to accumulate above resting levels The lactate threshold is much more difficult to measure than VO max which is why VO max is the accepted standard The only accurate way to measure VO max is to use a laboratory grade respiratory diagnostic system during a maximal exercise test All other methods produce an esti
57. ts CUSTOM between 1 and 60 The progress display shows you how it is WORKOUTS scaling each segment to span the entire workout time IN DEPTH Fixed for each segment enter the segment length between 5 and 90 seconds and segment workload up to 60 segments The workout time will accumulate each segment time after you enter it You cannot save a program until you have entered enough segments to add up to the minimum program time of five minutes Record enter your desired workout time and starting workload START when you are ready to record you do not need to press and hold the enter key A custom Record program is only saved if the entire workout time is completed Repeat for each segment and a maximum of 10 segments enter the segment length between 5 and 99 seconds and segment workload When you finish by pressing and holding enter the segments pattern will be repeated and appended until the workout time is reached Editing a program after it is saved simply go to the program you wish to change and start changing any of the parameters or segments As usual press and hold to save the program CS8 0 BIKES OWNER S GUIDE TRUE CUSTOM INTERVALS CHAPTER NINE DESIGNING YOUR OWN WORKOUT Since interval training is a common type of workout the CUSTOM CS8 0 console has an extra easy way to enter a custom interval INTERVALS program After selecting Custom Intervals with the intervals button FA pick the work
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