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Manual True Fitness CS8.0

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  • True Fitness CS8.0 - page 1

    truefitness.com / 800.426.6570 / 1.636.272.7100 CS8.0 U pright and Recu mb e nt B ike Owne r’ s Gu id e ...

  • True Fitness CS8.0 - page 2

    In 1981, F rank T r ula ske launched TRUE Fitness®, and beg an manufacturing premium hand-craf ted treadmills . His team ’ s obse ssion with quality has prop elled TRUE to the top of the f itness industr y and has cre at e d one of America ’ s olde st, l argest and most resp ec ted fitness e quipment manufacturers. Ov e r t h e y e a r s, T R ...

  • True Fitness CS8.0 - page 3

    CS8.0 B ikes Owner’ s Guide 3 Review fo r Y ou r Safety I   S I  Whe n u sing this e xer cise machine, ba sic pre caution s should always be followe d, which includes the following : Read and understand all instr uctions and war nings prior to use. Obtain a me dical exam befo ...

  • True Fitness CS8.0 - page 4

    CS8.0 B ikes Owner’ s Guide 4 St ar ting U p Durin g Y ou r Wo rkout P aus i n g Y ou r Wo rkout Be gin pe daling . The di splay w ill st art up in WORKOUT SETU P . QUIC K ST ART into a manual workout by pressing . SELEC T A DIFFER EN T WORKOU T by pressing the workout keys . Press workout keys more than once for more workouts . ACCE PT E ACH SET ...

  • True Fitness CS8.0 - page 5

    CS8.0 B ikes Owner’ s Guide 5 T ab le o f Co nte nts Quick Start ..............................................................................................4 1. Introduction........................................................................................6 2. Riding Y our Bike........ ..................................................... ...

  • True Fitness CS8.0 - page 6

    Chapte r O ne I ntr o ductio n In T h is Chapter: T o p Fea tures F an cy Fea tures Basi c Fea tures Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: The Displa y Chapter 4: W orkout Setup Chapter 5: Manual Control Chapter 6: Pr e -Set W orkouts Chapter 7: Heart R ate Con trol Chapter 8: Calorie Goal W orkout Chapter 9: Designing Y o ...

  • True Fitness CS8.0 - page 7

    CS8.0 B ikes Owner’ s Guide 7 T o p F ea tu res C O: I    Intr o ductio n T o p Fea tures Y our new C S8.0 bike console is the most sophisticated exercise comput er in the fitness industr y . Even the sim plest operation, Manual Control, wor ks in a sp ec ial and usef ul way . But the CS8.0 ...

  • True Fitness CS8.0 - page 8

    CS8.0 B ikes Owner’ s Guide 8 Fa n c y Fea tures A dvanced Cu stom P rog ramm ing : Create up to thre e dif feren t program profiles , up to 60 s egments long , using any of four different prog ramming me thods , including a Re cord mo de. Custom Inter val s : C hoos e your ow n interv al worklo ad and duration. HRC Ultra: B oth contin uous and i ...

  • True Fitness CS8.0 - page 9

    CS8.0 B ikes Owner’ s Guide 9 Three-mo de Manual C ontrol : MET -ba sed, bic ycle simulation, or 10-watt increments . F our P re-set P rog rams : E as y interv als , spe ed inter vals , rolling hills , and one big hill. C SA FE Audio C ontrol : V olume and channel remote control of compatible systems . C SA FE Pow er : Supply p ower to an externa ...

  • True Fitness CS8.0 - page 10

    Ridin g Y ou r B ike In T h is Chapter: Wo rkout Bas ics Ri di ng Fo rm Hear t Ra te Mon it o ring Ch est Strap Use Co nt act Hear t Ra te Use Gettin g th e Most From CHR Chapte r T wo Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: The Displa y Chapter 4: W orkout Setup Chapter 5: Manual Control Chapter 6: Pr e -Set W orkouts Chapt ...

  • True Fitness CS8.0 - page 11

    CS8.0 B ikes Owner’ s Guide 11 Set your weight before ever y workout. This allow s the CS8.0 bike to control your workout more effec tively . Se e the Personal Power sec tion in C hapter 5 for more information. The b ody weight setting does not affect the calor ie expenditure calculation. Unlike treadmills or other weight -bear ing exercises , ca ...

  • True Fitness CS8.0 - page 12

    CS8.0 B ikes Owner’ s Guide 12 Foot Positi o n Pedal C a dence Brea thing Riders are most effic ient if they place the ball of their foot in the cent er of the p edal. Other riders are more comfortable if the arch of their foot is ag ainst the pe dal. Riders are encouraged to b e as effic ient a s p ossible, but use your own judgement in the comf ...

  • True Fitness CS8.0 - page 13

    CS8.0 B ikes Owner’ s Guide 13 Mo nit o ring You r H ear t Ra te The CS8.0 bike has two ways of monitoring your heart rate: 1. By u sing a chest strap that transmit s your he art rate to the bike v ia radio. 2. By u sing the met al contact hear t rate pads on the handlebars . Although your bike f unctions fine without using the heart rate monitor ...

  • True Fitness CS8.0 - page 14

    CS8.0 B ikes Owner’ s Guide 14 Chest Strap Us e C T: R Y B  Che st St rap Hear t Ra te Mo nit o ring When you we ar a Polar or com patible transmitter strap, the bike will display your heart rate a s a digital b eats -p er -minute ( bpm) readout . This monitoring is ver y accurate, ty pical ...

  • True Fitness CS8.0 - page 15

    CS8.0 B ikes Owner’ s Guide 15 Co nt act H ear t Ra te Us e C T: R   Y B  Co nt ac t Hear t Ra te (CHR) The c ontact hear t rate system lets you monitor your hear t rate without wear ing a strap. Gently gra sp the contact heart rate pads a s shown below . When the s ystem de tect s your han ...

  • True Fitness CS8.0 - page 16

    CS8.0 B ikes Owner’ s Guide 16 G etting the M ost F rom CHR C T: R   Y B  1. Exercise with smooth bo dy motions. A void excessive b ody motion, espe cially in your arms and upper b ody . 2. Breathe smoothly and regul arly , and avoid talking . ( T alking will cause unrepresentative hear t r ...

  • True Fitness CS8.0 - page 17

    The D is pl a y In T h is Chapter: Ke yp ad L a yout Wha t the Keys Do U p per C o nso le Ho w t o Read Y our D is pla y Chapte r Thre e Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: T he Display Chapter 4: W orkout Setup Chapter 5: Manual Control Chapter 6: Pr e -Set W orkouts Chapter 7: Heart R ate Con trol Chapter 8: Calorie Go ...

  • True Fitness CS8.0 - page 18

    CS8.0 B ikes Owner’ s Guide 18 Keyp ad L a yout C T: T  D   ...

  • True Fitness CS8.0 - page 19

    CS8.0 B ikes Owner’ s Guide 19 Wha t the Ke ys Do C T: T  D   Change D ispl ay: Change s d ata readout s from one set of four to the other se t. Press and hold for two s econds to have the set s automatically alternate back and forth ever y f ive seconds . , W orkload : Adjusts workload higher ...

  • True Fitness CS8.0 - page 20

    CS8.0 B ikes Owner’ s Guide 20 Wha t the Ke ys Do C T: T  D   HRC W orkout s: Cycles through Constant , Inter val, HRC Ultra , and HRC Ultra Inter val. Se e Chapter 7. C alorie G oal : Selec ts the Calorie G oal workout. Se e Chapter 8. Inter vals : Cycles through Ea sy , Spor t, and Custom. S ...

  • True Fitness CS8.0 - page 21

    CS8.0 B ikes Owner’ s Guide 21 U ppe r Co nso le C T: T  D   Dist ance: An estimate of how far you would have trave led on an outdoor bike.* Calorie s: An estimate of your calorie s burned. This doe s not include your basal met abolic rate, which is about 72 calorie s per hour for a 150-p ound ...

  • True Fitness CS8.0 - page 22

    CS8.0 B ikes Owner’ s Guide 22 How t o Read Y ou r D is pl a y C T: T  D   Lev el : In all other workout mo des , indicates which workout level is sele cted. In Bike Mo de, indicates which of 21 gears is selecte d. T ime : Show s the amount of time remaining in your workout. If you press , thi ...

  • True Fitness CS8.0 - page 23

    Wo rk out S etu p In T h is Chapter: Settin g U p Y our Workout Duri ng Y our Wo rkout Chapte r Fou r Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: The Displa y Chapter 4: W or kout Setup Chapter 5: Manual Control Chapter 6: Pr e -Set W orkouts Chapter 7: Heart R ate Con trol Chapter 8: Calorie Goal W orkout Chapter 9: Designing Y ...

  • True Fitness CS8.0 - page 24

    CS8.0 B ikes Owner’ s Guide 24 S ettin g U p Y ou r Wo rk out C F: W  S W orkout Se tup is available both before and during your workout. In W orkout Se tup: • Y ou c an easily e dit all the available options of e ach workout. • Y ou s ee a W orkout Pre vie w graphic w ith a representat ...

  • True Fitness CS8.0 - page 25

    Manual Co ntro l In T h is Chapter: Per so nal Power Fi n e Co ntr o l Bi ke Mo de Chapte r F ive Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: The Displa y Chapter 4: W orkout Setup Chapter 5: Manual Con trol Chapter 6: Pr e -Set W orkouts Chapter 7: Heart R ate Con trol Chapter 8: Calorie Goal W orkout Chapter 9: Designing Y our ...

  • True Fitness CS8.0 - page 26

    CS8.0 B ikes Owner’ s Guide 26 Intr o ductio n Pe r s o na l Power Fine Co ntro l Pe r so nal Powe r Fine Co ntro l C F: M C   Manual Control can operate three different ways : P ersonal P ower F ine Control, Bike Mode, and 10-watt mode. In all mo des , change levels either by using the ...

  • True Fitness CS8.0 - page 27

    Pre-S et Wo rk outs In T h is Chapter: Wo rkout Cho ices Hi ll Wo rkout Pro fi les Inter v al Wo rkout Pro fi les Ho w Wo rkout an d Segment Le vels Affect Mets Ho w Y our Wei ght Affect s Wo rkl o ad Cust om Inter v als Chapte r S ix Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: The Displa y Chapter 4: W orkout Setup Chapter 5: M ...

  • True Fitness CS8.0 - page 28

    CS8.0 B ikes Owner’ s Guide 28 Wo rk out Cho ices C S: P-S W  H il l and I nt e r v al Wo rkouts Just like manual control, the hill and interv al workouts compensate for different bo dy weights . The two hill workouts are: • RollingHills , a series of gently changing workloads . • ...

  • True Fitness CS8.0 - page 29

    CS8.0 B ikes Owner’ s Guide 29 H ill Wo rk out Pro f iles C S: P-S W  Hill Wo rkout Pro f iles Ro lling H ills O ne B ig H ill ...

  • True Fitness CS8.0 - page 30

    CS8.0 B ikes Owner’ s Guide 30 I nt e r v al Wo rkout Pro f iles I nte r v al Wo rkout Pro f iles C S: P-S W  Easy I nte rv als S po r t I nte r v als ...

  • True Fitness CS8.0 - page 31

    CS8.0 B ikes Owner’ s Guide 31 How Wo rkout and S egment Leve ls Af fec t MET s C S: P-S W  Program Le ve l MET s S egment Leve l Six teen di fferent le vels are a v ailab le t o change th e di fficul t y of a wo rkout . Th e wo rkl o ad intens iti es e xp an d an d co ntract dep en di ng o n ...

  • True Fitness CS8.0 - page 32

    CS8.0 B ikes Owner’ s Guide 32 Range o f Workl oad C S: P-S W  Ho w Wo r kou t Lev e ls Af f ec t Ran ge of Wo rkload Note that time of workout is the same (This graph is a f igurative representation. Actual workouts differ in composition.) Since inter val training is a common typ e of workout ...

  • True Fitness CS8.0 - page 33

    H ear t Ra te Co ntro l In T h is Chapter: Introduc tio n t o HRC T ypes o f HR C Co nst ant an d Inter v al HR C Intro to HRC U l tra HRC Ul tra Workout Inter v al HR C U l tr a Wo rkout Cruis e Co ntro l Impo r t ant Po i nt s About HRC Chapte r S eve n Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: The Displa y Chapter 4: W orko ...

  • True Fitness CS8.0 - page 34

    CS8.0 B ikes Owner’ s Guide 34 I ntro ducti o n to HRC C S : H  R  C Co nst ant HRC TRUE’ s hear t rate control (HRC ) workouts le t the bike monitor your rela tive ex ercise intensity by w ay of your heart rate, then automa tically adjust the workload to ke ep you at your tar ...

  • True Fitness CS8.0 - page 35

    CS8.0 B ikes Owner’ s Guide 35 T ypes o f HR C C S : H  R  C T ype s o f HRC The CS8.0 bike has five ty pe s of he art rate control: • Const ant : pick a target heart rate, and the bike will control your workout from the ver y beg inning so that you reach your target within ...

  • True Fitness CS8.0 - page 36

    CS8.0 B ikes Owner’ s Guide 36 Co nst ant & I nte r v al HRC C S : H  R  C Co nst ant HRC I nt e r v al HRC Constant H RC i s the most well known ty pe of HRC , and i s the ea siest to us e. The bike will gradually rais e your he art rate so that you reach your target w ithi ...

  • True Fitness CS8.0 - page 37

    CS8.0 B ikes Owner’ s Guide 37 HRC U l tra Ove r view C S : H  R  C Why Us e HR C U l tra Wo rkouts? As mentioned in the Constant HRC sec tion, a s you tire in the last third of your workout , your hear t rate has a tendenc y to ri se, which Const ant HRC addresse s by reducing ...

  • True Fitness CS8.0 - page 38

    CS8.0 B ikes Owner’ s Guide 38 HR C U l tra Wo rkout HRC U l tra Wo rk out C S : H  R  C % o f Max H ear t Ra te Unlike Constant and Inter val H RC, you don ’ t pick a target hear t rate, but you must enter your age corre ctly . F or the first fif th of your workout time, HRC ...

  • True Fitness CS8.0 - page 39

    CS8.0 B ikes Owner’ s Guide 39 I nte r v al HRC U l tra Wo rkout C S : H  R  C I nt e r v al HRC U l tra Interv al HRC Ultra work s similarly to Inter val HRC , but the work t arget he art rates g radually increa se through your workout . The first work seg ment target is 88% HR ...

  • True Fitness CS8.0 - page 40

    CS8.0 B ikes Owner’ s Guide 40 Cru is e Co ntro l C S : H  R  C Cr ui se Co ntro l This is the simplest way to enter Const ant HRC training . While in manual or any program you can enter Constant HRC by simply pressing the Heart R ate Control ke y . Y our current heart rate will ...

  • True Fitness CS8.0 - page 41

    CS8.0 B ikes Owner’ s Guide 41 Impo r t ant Po ints About HRC C S : H  R  C Imp o r t an t Po ints Abo ut Hear t Ra te Co ntro l The hear t rate monitor transmitter strap should b e worn accor ding to the guidelines in Chapter 2 . If the transmitter strap is adjuste d or move d ...

  • True Fitness CS8.0 - page 42

    C al o rie Goal Wo rkout In T h is Chapter: Cal o ri e Go al Wo rkout Chapte r E i ght Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: The Displa y Chapter 4: W orkout Setup Chapter 5: Manual Control Chapter 6: Pr e -Set W orkouts Chapter 7: Heart R ate Con trol Chapter 8: Calorie Goal W orkout Chapter 9: Designing Y our Own W orkou ...

  • True Fitness CS8.0 - page 43

    CS8.0 B ikes Owner’ s Guide 43 C alo rie Goal Wo rkout C E : C    G  W  Settin g U p A C al o rie Goa l Wo rkout Calorie G oal let s you pick a total number of calories and workout time, then calculates a steady- state exercise at a work le vel ( Cruising W att s ) so that ...

  • True Fitness CS8.0 - page 44

    CS8.0 B ikes Owner’ s Guide 44 V isu al E xpl ana tio n C E : C    G  W  Calo rie Goa l Wo rkout Graph W a tts Time ...

  • True Fitness CS8.0 - page 45

    D es i gning Y our Own Wo rk out In T h is Chapter: Crea tin g Y our O wn Wo rkout Cust om Wo rkout s Cust om Inter v als Chapte r N ine Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: The Displa y Chapter 4: W orkout Setup Chapter 5: Manual Control Chapter 6: Pr e -Set W orkouts Chapter 7: Heart R ate Con trol Chapter 8: Calorie Go ...

  • True Fitness CS8.0 - page 46

    CS8.0 B ikes Owner’ s Guide 46 Cre a tin g You r Own Wo rkout There are two b asic ways to c reate your own custom workout : have the CS8.0 bike re cord your le vel se ttings during a manual workout , or enter the workout levels dire ctly w ith the ke ypad. The maximum number of seg ments in e ach custom program is 60. Y ou can store three differ ...

  • True Fitness CS8.0 - page 47

    CS8.0 B ikes Owner’ s Guide 47 Crea ting Y ou r Own Wo rk out C N : D    Y O W  Custom Programs Step-B y-Step • Press Advance d O ptions until Custom Program 1, 2, or 3 is displayed. • Use the , keys to selec t the ty pe of custom program: scale, fi xed, recor ...

  • True Fitness CS8.0 - page 48

    CS8.0 B ikes Owner’ s Guide 48 Cust om Wo rk outs C N : D    Y O W  Custom Wo rkouts In D e pth Scale : simply enter the work level for any number of seg ments betwe en 1 and 60. The progress display shows you how it is scaling each se gment to span the entire wor ...

  • True Fitness CS8.0 - page 49

    CS8.0 B ikes Owner’ s Guide 49 Cust om I nte r v als C N : D    Y O W  Custom I nt e r v als Since inter val training is a common typ e of workout , the CS8.0 console has an extra-easy way to enter a custom interv al program. After sele cting Custom Inter vals wit ...

  • True Fitness CS8.0 - page 50

    F itness Test In T h is Chapter: T est Introducti o n Pro p er Prep ara tio n and B eha vio r Ho w th e Test Wo rk s Ho w t o Us e Y our Resul ts T est Speci fi c Issues Chapte r Te n Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: The Displa y Chapter 4: W orkout Setup Chapter 5: Manual Control Chapter 6: Pr e -Set W orkouts Chapte ...

  • True Fitness CS8.0 - page 51

    CS8.0 B ikes Owner’ s Guide 51 Test I ntro ductio n C T: F T Intr o ductio n Instr uctio ns The CS8.0 bike fitness test is an improved implementation of the YMC A protocol fitness test , as desc ribe d in the ACSM Guidel ines , Chapter 4. ( Se e Bi bliography . ) The bike must monitor your he art ...

  • True Fitness CS8.0 - page 52

    CS8.0 B ikes Owner’ s Guide 52 Y ou should : • Stay as relaxed a s p ossible during the test , bre athing smoothly and regularly . • Be dresse d in comfortable workout clothes and r iding in a room with comfortable air temperature and humidity . Y ou should not : • Eat within three hours pr ior to testing , but you should not b e hungr y , ...

  • True Fitness CS8.0 - page 53

    CS8.0 B ikes Owner’ s Guide 53 How the Test Wo rks C T: F T Ho w the Test Wo rks 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 measure d during the s econd and third minute of each s ...

  • True Fitness CS8.0 - page 54

    CS8.0 B ikes Owner’ s Guide 54 How t o Us e Y ou r Resul ts C T: F T How to Us e Y ou r Resul ts The b est way to use the results of a fitne ss test i s to track your progress in an ex ercise program. T est yourself about ever y two week s , under clos ely similar conditions . Y ou c an also use ...

  • True Fitness CS8.0 - page 55

    CS8.0 B ikes Owner’ s Guide 55 Note that the abs olute accurac y of this test i s appro ximat ely +/- 15% compared to a laborator y maximal test . (Se e Swain and Leutholtz , M etabolic Calculation s , page 63). The results on the CS8.0 bike should be some what better since it use s an improved maximum hear t rate formula (see Appendi x A). The r ...

  • True Fitness CS8.0 - page 56

    Me d i cal and E r gomete r Mo de In T h is Chapter: Wha t Th es e Mo des Do Ho w T hes e Mo des are Di fferent Chapte r E leve n Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: The Displa y Chapter 4: W orkout Setup Chapter 5: Manual Control Chapter 6: Pr e -Set W orkouts Chapter 7: Heart R ate Con trol Chapter 8: Calorie Goal W or ...

  • True Fitness CS8.0 - page 57

    CS8.0 B ikes Owner’ s Guide 57 Wha t Thes e Mo des Do C E : M   E M  These modes require the use of the external power option, and are accesse d by chang ing the default operation mo de in S etup Mode (se e Chapter 14 ). They dif fer f rom normal op erati ...

  • True Fitness CS8.0 - page 58

    CS8.0 B ikes Owner’ s Guide 58 How Thes e M o d es are D iff ere nt C E : M   E M  Ho w The s e Mo des Are Differen t O pe ra tio ns Restricti o ns S et tin g Pe d al RPM Limit The two mode s differ in the way they control workload: Ergometer Mode: This e ...

  • True Fitness CS8.0 - page 59

    O the r Fu nc tio ns In T h is Chapter: O th er Fun Stuff Chapte r T we l ve Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: The Displa y Chapter 4: W orkout Setup Chapter 5: Manual Control Chapter 6: Pr e -Set W orkouts Chapter 7: Heart R ate Con trol Chapter 8: Calorie Goal W orkout Chapter 9: Designing Y our Own W orkout Chapter ...

  • True Fitness CS8.0 - page 60

    CS8.0 B ikes Owner’ s Guide 60 O the r Fu n Stu ff C T : O  F   Happy W orkout : This allows riders to per form a virtual (i.e., imaginar y) world-class workout . The bike think s the r ider is generating si x times as much p ower as he really is , and all the relat ed workout d ...

  • True Fitness CS8.0 - page 61

    Crea ting an E xe r cis e Pl an In T h is Chapter: T he F .I.T . Co ncept D efi n ed Uti lizin g th e F .I.T . Co n cept Begi n n i n g Y our F .I.T . Progr a m Est ablis h i n g and Maint ai ni n g Fitn ess Weight Management Spo r ts T rain i n g Chapte r Thir te e n Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: The Displa y Chap ...

  • True Fitness CS8.0 - page 62

    CS8.0 B ikes Owner’ s Guide 62 The F .I.T . Co n ce pt D e f ine d C T  : D    E P Wha t is the F .I .T . Co nce pt? The workout portion of your exer cise prog ram consists of three major v ariables : Fr equenc y , Intensity , and T ime. F ...

  • True Fitness CS8.0 - page 63

    CS8.0 B ikes Owner’ s Guide 63 The F .I.T . Co n ce pt D e f ine d C T  : D    E P As your fitness le vel improves, you will ne ed to increas e your workout intensity in order to reach your target hear t rate. The first increa se may b e ne ...

  • True Fitness CS8.0 - page 64

    CS8.0 B ikes Owner’ s Guide 64 Utilizing the F .I.T . Co nce pt C T  : D    E P Us i ng the F .I .T . Co nce pt Y ou r F it nes s Program D ete rm ini n g Yo ur Need s The F .I. T . concept i s designe d to help you beg in a prog ram tailor ...

  • True Fitness CS8.0 - page 65

    CS8.0 B ikes Owner’ s Guide 65 B eginning Y ou r F .I.T . Program C T  : D    E P In addition to monitoring your hear t rat e as you exer cise, b e certain of how quickly your he art rate re covers. If your hear t rate is over 120 b eats p ...

  • True Fitness CS8.0 - page 66

    CS8.0 B ikes Owner’ s Guide 66 W orkout : Br isk and Rhythmic E xercise The workout trains and conditions your heart , lungs , and muscles to op erate more effic iently . Increase exercise in response to your hear t rate to train and strengthen your cardiova scular sy stem. Concentrate on ex ercising smoothly . Cool-D ow n: Slow and Rela xed Exer ...

  • True Fitness CS8.0 - page 67

    CS8.0 B ikes Owner’ s Guide 67 Est ab lis hing & Maint aining F itness C T  : D    E P Est ab lis hing Ae r o b ic Fitness Maint aining Ae r o b ic Fitness If you c an sustain 12 but not 20 continuous minutes of ex ercise in your t arge ...

  • True Fitness CS8.0 - page 68

    CS8.0 B ikes Owner’ s Guide 68 We i ght Management C T  : D    E P Managing Wei ght Consistent aerobic ex ercise w ill help you change your b ody composition by lowering your percentage of b ody fat . If weight lo ss is a go al, combine an ...

  • True Fitness CS8.0 - page 69

    CS8.0 B ikes Owner’ s Guide 69 Spo r ts Training When you are training to improve strength and performance: • Exercise four to five days a week . Alternate ex ercise days and interv als of hard to ver y hard ex ercise with ea sy to moderate ex ercise. • Exercise for 30 minutes or longer . W ar ning : thes e strategies are intended for average ...

  • True Fitness CS8.0 - page 70

    S etu p Mo de In T h is Chapter: Gettin g Int o Setup Mo de Cust omiz ab le O pti o ns O do meters Chapte r Fou r te e n Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: The Displa y Chapter 4: W orkout Setup Chapter 5: Manual Control Chapter 6: Pr e -Set W orkouts Chapter 7: Heart R ate Con trol Chapter 8: Calorie Goal W orkout Chap ...

  • True Fitness CS8.0 - page 71

    CS8.0 B ikes Owner’ s Guide 71 G ettin g I nt o S etu p Mo de C F : S M How to G et I nt o Setu p Mod e Press and hold . Be gin pe daling the bike, or p ower up w ith external power . A t the f ive-digit “Pass Code” prompt, enter 1 0 1 0 1 . If you make a mist ake, st art entering th ...

  • True Fitness CS8.0 - page 72

    CS8.0 B ikes Owner’ s Guide 72 Cust omiz ab le O ptio ns C F : S M Customiz ab le O ptio ns Lang uag e: Current ly , only Engli sh is supp orte d. Units: English (default) or metric . Maximum W orkout T ime : F rom 1 to 98 minutes, and unlimited. Thirty minut es is the default. Default T ...

  • True Fitness CS8.0 - page 73

    CS8.0 B ikes Owner’ s Guide 73 Mo re Custo m O ptio ns C F : S M Default manual : Personal Power -base d, or Bic ycle Simulation, or Constant Power w ith 10- watt inc rements. Sound: T ones are on (default) or of f. Happy: Adds Happy Mode under Advanced Options ke y . C SA FE Enable: T u ...

  • True Fitness CS8.0 - page 74

    CS8.0 B ikes Owner’ s Guide 74 O domete r s C F : S M O domete r s Miles: Accumulat ed “miles , ” which is simulated road bike mile s. E ven though this is ju st a simulated number , it actually is a go od mea sure of stress and wear on the bike me chanism and brak ing system. Higher ...

  • True Fitness CS8.0 - page 75

    C are and M ainte nan ce In T h is Chapter: Ho w t o Care fo r Y our Bi ke Chapte r F ifte e n Chapter 1: Introduction Chapter 2: Riding Y our Bike Chapter 3: The Displa y Chapter 4: W orkout Setup Chapter 5: Manual Control Chapter 6: Pr e -Set W orkouts Chapter 7: Heart R ate Con trol Chapter 8: Calorie Goal W orkout Chapter 9: Designing Y our Own ...

  • True Fitness CS8.0 - page 76

    CS8.0 B ikes Owner’ s Guide 76 Y our C S8.0 bike do esn ’ t re quire any routine maintenance, not even lubr ication. Ke eping it clean is the mo st imp ortant task . After e ver y workout : P erspiration should be w ipe d f rom the contr ol console, con tact he art rate pad s, shrouds , and seat . W e ekly: W ipe down your CS8.0 bike once a wee ...

  • True Fitness CS8.0 - page 77

    Appe nd ix A M axim u m Hear t Ra te an d T ar get Hear t RA te Appe ndix A ...

  • True Fitness CS8.0 - page 78

    CS8.0 B ikes Owner’ s Guide 78 Appe nd ix A T arget Hear t Ra te Char t Remember to check with your physician before b eg inning any exercise prog ram. Y our physican c an help determine an appropriate target hear t rate. Medications often affe ct hear t Che ck wit h Yo u r Physi cian ...

  • True Fitness CS8.0 - page 79

    CS8.0 B ikes Owner’ s Guide 79 Remember to check with your physician before b eg inning any ex ercise program. He/She can help determine an appropriate target heart rate. Medications often affec t heart rate. Rober t Robergs , editor of the prestig ious Journal of E xerci se Physiology , conducted a study in 2002 of the maximal he art rate equati ...

  • True Fitness CS8.0 - page 80

    Appe nd ix B M axim al O x ygen U pt ake an d MET s Appe nd ix B ...

  • True Fitness CS8.0 - page 81

    CS8.0 B ikes Owner’ s Guide 81 Appe nd ix B Maximal oxygen uptake, or VO 2 ma x, is considered the best single mea surement of cardiova scular fitne ss . It repre sents the pe ak rate of your b ody ’ s oxygen consumption capability , which is import ant b ecause this is one of the two bigge st factors in endurance p erformance. (The other big e ...

  • True Fitness CS8.0 - page 82

    CS8.0 B ikes Owner’ s Guide 82 MET s are define d as the ratio of the current body energ y expenditure rate compared with ba sal metabolic rate (BMR): MET s = ( VO2 rate of c urrent state) / 3.5 where 3.5 represent s BMR . VO 2 (oxygen uptake) and 3.5 are in units of ml/kg/minute of oxygen consumed by the bo dy . This oxy gen consumption rate cor ...

  • True Fitness CS8.0 - page 83

    Appe nd ix C Det ails o n Ho w th e CS8.0 B i ke Co ntr o ls Y our E xercise Intens ity Appe ndix C ...

  • True Fitness CS8.0 - page 84

    CS8.0 B ikes Owner’ s Guide 84 Appe nd ix C As you ride the CS8.0 bike, your exercise intensity is be st mea sured as the amount of power re ceived by the bike from your pe daling . This p ower is usually expressed in watts . The watts mea surement is calcul ated f rom your p edaling sp ee d (called cadence ) multiplied by the amount of resistanc ...

  • True Fitness CS8.0 - page 85

    CS8.0 B ikes Owner’ s Guide 85 Appe nd ix C Constant torque is use d in a mo difie d way in Bike Mode. In addition to constant resistance for a g iven “ gear , ” additional torque is applied to simulate wind and road resistance, as well as to compensate for dif ferent bo dy weights . P ersonal Power wa s initially designe d to v ar y workload ...

  • True Fitness CS8.0 - page 86

    Appe nd ix D A merican C o llege o f Spo r ts Medi ci n e Positi o n St an d o n E xercise an d Fitn ess Appe nd ix D ...

  • True Fitness CS8.0 - page 87

    CS8.0 B ikes Owner’ s Guide 87 Appe nd ix D In 1998, the Americ an College of Sp ort s Medicine completed their mo st imp ortant po sition st and, title d, “The recommended quantity and quality of exercise for de veloping and maintaining cardiorespirator y and musc ular fitness in healthy adult s . ” The ACSM i s re cognize d as the premier a ...

  • True Fitness CS8.0 - page 88

    CS8.0 B ikes Owner’ s Guide 88 Appe nd ix D T raining should b e three to f ive d ays p er week at b etween 55% and 90% ma ximum he art rate. D econditioned indiv iduals should st ay be tween 55% and 64%. T ot al duration of training should b e betwe en 20 and 60 minutes , with the time v ar ying inversely with intensity . High-intensity , short ...

  • True Fitness CS8.0 - page 89

    Appe nd ix E Sp eci fica tio ns Appe ndix E ...

  • True Fitness CS8.0 - page 90

    CS8.0 B ikes Owner’ s Guide 90 Appe nd ix E Resistance Hybrid Self-Generating Brake Drive 2 Stage Drive System with Poly- V Belts Crank One Piece For ged Steel Crank System W ith Sealed B earings Power Source Self-Generating . Optional External Power Supply A vailable Frame Robotically W elded Heavy-Duty T ubular Ste el Finish Powder Coat Seat - ...

  • True Fitness CS8.0 - page 91

    B ib li ography Referen ces an d Selected Readi ngs B ib liography ...

  • True Fitness CS8.0 - page 92

    CS8.0 B ikes Owner’ s Guide 92 B ib liography American College of Spor ts Medic ine, A CSM’ s Guidel ines for E xercise T e sting and P re scription . 6th edition. Philadelphia: Lippincott W illiams & W ilk ins, 2000. F ey nman, R ichard P ., The F e ynman Le ctures on Physics . Original e dition. Bo ston: Addison W esle y , 1970. ISBN: 0-2 ...

  • True Fitness CS8.0 - page 93

    CS8.0 B ikes Owner’ s Guide 93 B ib liography Robergs , Rober t A . and L andwehr , Rober to. (2002) The Surprising Hi stor y of the “HRma x = 220 - age” Equation. Journal of Exercise Ph ysiolog y , 5(2). ISSN 1097-9751.2 Article URL : <http://w ww.asep.org/D ocuments/Robergs2.pdf> Journal URL : <http://w ww.asep.org/F LDR/JE Phome.h ...

  • True Fitness CS8.0 - page 94

    Founded 1981 865 Hoff Road St. Louis, MO 63366 800.426.6570 truefitness.com 070808 ...

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