True Fitness Cs3.0 User manual

CS5.0 & CS3.0 Treadmill
Owner's Manual
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
America’s oldest, largest
and most respected
fitness equipment
manufacturers.
Over the years, TRUE
has designed, developed,
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.
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.
Thank You For Selecting True
“Our original
goal was to build
the world’s best
fitness equipment,
and today we
believe we’re
doing it!”
-Frank Trulaske

CS Treadmill Owner’s Guide 3
Review for Your Safety
I S I
When using this exercise machine, basic precautions
should always be followed, including the following:
Read all instructions before using this treadmill.
Consult your physician before beginning any exercise program.
Do not use if you have a cold or fever.
Warning: to reduce the risk of burns, fire and electric
shock and injury to persons, follow these instructions:
Danger: To reduce the risk of electric shock, always unplug the
treadmill before cleaning.
Unplug it from the outlet when not in use and before any service is
performed.
Keep the power cord away from heated surfaces.
Never operate this treadmill if it has a damaged power cord or plug,
if it is not working properly, if it has been damaged or dropped,
or if it has been submerged in water. In these cases, this treadmill
should be examined by a qualified service technician.

CS Treadmill Owner’s Guide 4
Review for Your Safety
I S I
Other safety precautions:
Close supervision is necessary when the treadmill is being used by
or near children, or disabled persons.
Use this treadmill only for its intended use as described in this
manual.
Do not use attachments not recommended by the manufacturer.
Never drop or insert any object into any opening.
Do not allow animals on or near the treadmill.
Use the treadmill indoors only.
Never use the treadmill near water or while wet. Using this
treadmill around a pool, hot tub or sauna will void the warranty.
Do not operate where aerosol (spray) products are being used or
where oxygen is being administered.
Allow only trained personnel to service this equipment.
Avoid the possibility of bystanders being struck or caught between
moving parts by making sure that they are out of reach of this
treadmill while it is in motion.
Allow only one person at a time on this treadmill.
Ensure that the back of the treadmill is placed at least 39” away
from a wall or other obstructions.
Ensure that the sides of the treadmill are placed at least 20” away
from a wall or other obstructions.

CS Treadmill Owner’s Guide 5
Quick Start Guide
Quick Start into a manual workout by pressing , or set up a
different workout by selecting a workout and adjusting settings if
necessary. Use keys or numeric keys and press to accept
each setting.
Adjust speed or incline at any time by using the dedicated speed
and incline keys on the control pod or keyboard.
Change data readouts by pressing .
Pause your workout by pressing .
Place your feet on the straddle covers.
Attach the safety lanyard to your waistband.
Place the safety key on the key holder.
Set up your workout (see Chapter 1) and press .
Stop the treadmill by reducing speed to 2 mph, then press .

CS Treadmill Owner’s Guide 6
Table of Contents
Quick Start ....................................................................................................5
1. Basic Operation........................................................................................7
2. The Console.............................................................................................17
3.User Workouts.........................................................................................22
4. HRC (Heart Rate Control)....................................................................24
5. Fitness Tests............................................................................................33
6. Fans...........................................................................................................37
7. Designing an Exercise Program...........................................................39
8. Care and Maintenance..........................................................................47
Appendix A.................................................................................................51
Maximum Heart Rate + Target Heart Rate
Appendix B..................................................................................................53
METs Table
Appendix C.................................................................................................55
METs Explanation and Formula
Appendix D..................................................................................................57
Specifications
Specifications/Features/Software are subject to change

chapter one
Basic Operation
In This Chapter:
Using the Keyboard
Manual Operation
Heart Rate Monitoring
CHR (Contact Heart rate)
Pre-Set Workouts
Chapter 1: Basic Operation
Chapter 2: The Console
Chapter 3: User Workouts
Chapter 4: HRC (Heart Rate Control)
Chapter 5: Fitness Tests
Chapter 6: Fans
Chapter 7: Designing an Exercise Program
Chapter 8: Care and Maintenance

CS Treadmill Owner’s Guide 8
Using the Keyboard
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Using the
Keyboard
Selecting Workouts: Press any of the workout keys and press
to begin your workout using the default settings.
Before pressing , you may adjust other settings like
Workout Time and Body Weight, pressing after adjusting
each setting. Press at any time to begin your workout.
Note that HRC workouts require settings adjustment.
Adjusting Settings: Use the numeric keypad or the keys
to adjust numeric settings. Press to accept each settings
adjustment.
Control Pod / Primary Controls: During your workout, press
to stop the treadbelt and pause your workout.
Press to resume your workout. Press and hold to
clear your workout.
Change Data Display: During your workout, press to
change the data displayed.
Safety Lanyard: This magnetized cord must be in place on the
treadmill balance bar location, and should be attached to your
clothing. The treadmill will not operate if the lanyard is not
attached.

CS Treadmill Owner’s Guide 9
Manual Operation
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QuickSpeed
Body
Weight
Important: QuickSpeed keys change speed with a single key
press, so take care in the keys you press.
Press , lighting the enable LED. Now the numeric keys
function as speed change keys from 1 mph to 9 mph. QuickSpeed
is functional in any workout except fitness tests and HRC. Disable
QuickSpeed by pressing again.
During workout set up, set a correct body weight including clothes
so the treadmill can better estimate your calorie expenditure.

CS Treadmill Owner’s Guide 10
This treadmill can monitor your heart rate using either a chest
strap or the metal grips on the hand rails (called contact heart
rate or CHR pads). A chest strap transmits your heart rate to
the treadmill via radio, and the CHR pads connect to a special
computer circuit to extract your heart rate.
Although this treadmill 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 HRC (Heart Rate Control)®, the most
advanced exercise control system available.
When you wear a Polar® or compatible transmitter strap, the
treadmill will display your heart rate as a digital beats-per-
minute (bpm) readout.
The transmitter strap should be worn
directly against your skin, about one inch
below the pectoral muscles/breast line (see
picture). Women should be careful to place
the transmitter below their bra line.
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.
Heart Rate Monitoring
 :  
Monitoring
Your
Heart RAte
Chest Strap
Heart Rate
Monitoring

CS Treadmill Owner’s Guide 11
CHR (Contact Heart Rate)
 :  
Contact
Heart Rate
(CHR)
The CHR system lets you monitor your heart rate without
wearing a strap.
Gently grasp the contact heart rate pads as shown below.
When the system detects your hands, the Heart Rate label will
start flashing in time with your heart beat. During this time, the
system is analyzing and locking in your heart rate. Within about
15 seconds, your digital heart rate in beats per minute should be
displayed.
Important: The CHR System should only be used while walking
at speeds of 4 mph or lower. Above this speed the CHR accuracy is
unavoidably unreliable due to large muscle movements.

CS Treadmill Owner’s Guide 12
For Best
CHR Results
1. Exercise with smooth body motions.
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.
5. See Appendix A for more details on Heart Rate
Monitoring.
When using an HRC workout, 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 Note on CHR Accuracy
CHR monitoring may be a bit less accurate than a
chest strap, since the heart rate signals are much
stronger at the chest.
About 5% of the population cannot be picked up
by any CHR system. This is because their heart
is positioned in a more up-and-down manner in
their chest, as opposed to leaning over to one side.
CHR (Contact Heart Rate)
 :  

CS Treadmill Owner’s Guide 13
Pre-Set Workouts
 :  
Pre-Set
Workouts
Walking:
Calorie
Burn
Walking:
Hill
Intervals
Each workout has a four-minute warm up and a two-minute cool
down. Speed or grade changes stay in effect until the next change
is requested by the program. Changing the default workout time
adds or removes segments; it does not stretch or compress the
workout profile.
Change workout levels during your workout by pressing the
key for the workout you are using (its LED will be lit), adjusting
the numeric level, then pressing . Change to a new pre-
set workout during your workout by pressing any of the pre-set
workout keys and pressing at your desired workout.
In a walking workout, all speeds are under 4 mph. Increasing
levels increases speed from 2 to 4 mph and grade from 4% to 10%;
speed and grade stay constant in the work section. Speed or grade
changes in the work section are permanent
Walking intervals with grade alternate between hills and nearly
flat in two-minute segments. Speed changes are permanent; grade
changes affect the current two-minute segment only.
Changes in Grade
Changes in Grade

CS Treadmill Owner’s Guide 14
Walking
and
Running:
Speed
Intervals
Pre-Set Workouts
 :  
Zero-grade walking or running intervals are in one-minute
segments. Grade changes are permanent; speed changes affect the
current one-minute segment only.
Zero-grade gradually increases speed then decreases speed,
changing once per minute. Grade changes are permanent; speed
changes affect the current one-minute segment only.
Changes in Speed
Changes in Speed
Walking
and
Running:
Speed
Ramp-Up

CS Treadmill Owner’s Guide 15
These are TRUE’s original four pre-set workouts. Changing the
workout time stretches and compresses the workout profile, in ontrast
to the four new pre-set workouts. Other differences are explained
below in the individual workout sections.
Incline changes in varying amounts in contrast to the new Hills
workout, which has hills of the same size all throughout the workout.
Very similar to Hill Intervals, with varying incline changes.
Similar to Speed Ramp, except both speed and grade change.
= Incline
= Speed
Pre-Set Workouts
 :  
Glute
Buster
Leg Shaper
Cardio
Challenge

CS Treadmill Owner’s Guide 16
Different from Speed Intervals 2 with the speed changing in
varying amounts.
When the treadmill is changing to a new target speed, the
matrix display readout will display the actual speed. As the
speed is changing, the message center will display
TARGET = 12.0 MPH
Once the treadmill reaches the new target speed, the Speed
readout will show the target speed.
Sports
Training
Actual
Speed
Display
Pre-Set Workouts
 :  

The Console
In This Chapter:
Keyboard Function
Display
chapter two
Chapter 1: Basic Operation
Chapter 2: The Console
Chapter 3: User Workouts
Chapter 4: HRC (Heart Rate Control)
Chapter 5: Fitness Tests
Chapter 6: Fans
Chapter 7: Designing an Exercise Program
Chapter 8: Care and Maintenance

CS Treadmill Owner’s Guide 18
Keyboard Function
 :  
CS3.0 Treadmill
Keyboard
Incline Up/Down
Adjusts incline.
Also used to
choose programs.
Speed Slow/Fast
Adjusts speed in 0.1
mph increments.
Also used to set
weight and other
workout parameters.
Stop/Pause
Stops the belt and
pauses workout. If
held for 3 seconds,
resets all workout
information.
Start/Quick Start
Starts the belt
and begins the
workout.
Numeric Keys
Direct entry of
numeric data.
Enter
Accepts workout
parameters, and
toggles the dual
function displays.
Activate Quickspeed
Enables the numeric
keys to function as
speed change keys
from 1 mph to 9 mph.
This is functional in
any workout except
fitness tests and heart
rate control.
Clear Entry
Clears entry on
diplay.

CS Treadmill Owner’s Guide 19
Display
 :  
CS3.0 Treadmill
Display

CS Treadmill Owner’s Guide 20
CS5.0 Treadmill
Keyboard
Incline Up/Down
Adjusts incline.
Also used to
choose programs.
Speed Slow/Fast
Adjusts speed in 0.1
mph increments.
Also used to set
weight and other
workout parameters.
Stop/Pause
Stops the belt and
pauses workout. If
held for 3 seconds,
resets all workout
information.
Start/Quick Start
Starts the belt
and begins the
workout.
Numeric Keys
Direct entry of
numeric data.
Enter
Accepts workout
parameters, and
toggles the dual
function displays.
Activate Quickspeed
Enables the numeric
keys to function as
speed change keys
from 1 mph to 9 mph.
This is functional in
any workout except
fitness tests and heart
rate control.
Keyboard Function
 :  
Clear Entry
Clears entry on
diplay.
HRC Cruise
Control
In any workout, set
your current heart
rate as the target
heart rate.
Cool Down
Time period
to cool down
muscles and
lower heart rate