True CSX User manual

CSX
Elliptical Owner's Guide
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Thank You For Selecting True
In 1981, Frank Trulaske launched
TRUE Fitness®, and began
manufacturing 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 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.
“Our original
goal was to build
the world’s best
fitness equipment,
and today we
believe we’re
doing it!”
-Frank Trulaske

CSX Elliptical 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:
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.
Read and understand all instructions and warnings prior to use.
Obtain proper instruction prior to use.
Inspect the machine 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 elliptical.
Care should be used when stepping on or stepping off the
elliptical.
Do not operate outdoors or in damp or wet locations.
Do not exceed maximum user weight of 350 lbs.
Keep children and animals away.
All exercise equipment is potentially hazardous. If attention is
not paid to the conditions of equipment, death or serious injury
could occur.

CSX Elliptical Owner’s Guide 4
Quick Start
Starting a
Workout
During
Your
Workout
Pausing
Your
Workout
Starting a Workout: Press Start to begin a manual workout
of 30 minutes. Tip: the default workout time of 30 minutes can be
changed in Setup Mode. See Chapter 6 for details.
To Use a non-Manual, Pre-programmed Workout: Press
or preset workouts multiple times to choose among the
available workouts. When you see the workout you want to use,
press and follow the displayed instructions from there. Press
to begin your workout.
During Your Workout: Press the or keys to adjust your
exercise workload.
View Different Data Readouts by pressing . Press and hold
this key for two seconds to set the display to automatically change
data readouts every five seconds.
Pausing your workout if you stop pedaling, the CSX will remember
your current workout data for about 45 seconds. Resume pedaling
to re-start your workout where you left off.

CSX Elliptical Owner’s Guide 5
Table of Contents
Quick Start ....................................................................................................................4
1. Getting the most from the CSX ............................................................................6
2. The Display and Keybord.......................................................................................12
Describes each key and data display feature
3. Working out on the CSX........................................................................................18
Details on basic exercise modes
4. Heart Rate Control..................................................................................................25
Foolproof heart rate feedback workouts
5. Designing an Exercise Program............................................................................29
6. Set-Up Mode............................................................................................................37
7. Test Mode.................................................................................................................39
Appendix A..................................................................................................................42
Target Heart Rate
Appendix B...................................................................................................................45
Maximal Oxygen Uptake or VO2
Appendix C...................................................................................................................47
Product Specifications
Bibliography..................................................................................................................49
Specifications/Features/Software are subject to change

Chapter One
Getting the Most
from the CSX
In This Chapter:
Stepping Onto the CSX
Using the Exercise Arms & Balance Bar
Breathing
Heart Rate Monitoring
Contact Heart Rate Accuracy
Chapter 1: Getting the Most from the CSX
Chapter 2: The Display & Keyboard
Chapter 3: Working Out on the CSX
Chapter 4: Heart Rate Control
Chapter 5: Designing an Exercise Program
Chapter 6: Set-Up Mode
Chapter 7: Test Mode

CSX Elliptical Owner’s Guide 7
Grasp both side rails for balance. Step up on the right and left
side steps. Put one foot onto one of the pedals and let your
weight down onto it. Now put your other foot onto the other
pedal.
Place your feet anywhere on the foot pads. Most riders prefer
their feet to be as close together as possible and toward the front
of the foot pads, but choose your own position for maximum
comfort.
Set your weight before every workout. This allows the CSX to
more accurately estimate your calorie consumption, as well as to
calculate METs.
Arm and Exercise Positions
You have four positions to choose from: pedals + exercise arms,
pedals + balance bar, exercise arms only, and pedals only.
Pedals + Exercise Arms: This is the most common way of rid-
ing the CSX. While pedaling, grasp the
exercise arms in a position so that you are well-balanced and
your arm motion is comfortable. Grip the handles with a re-
laxed, not tight, grip.
The CSX’s exercise arms will complement your body’s natural
motion, encouraging extra exercise from your upper body and
creating a more comfortable exercise balance.
You can use the exercise arms mainly for balance, or you can use
them for significant upper-body exercise. Any exercise you apply
to them will be accurately recorded by the CSX console.
Stepping Onto the CSX
 O: G  M F Y CSX
Foot
Position
Setting
Your
Weight
Using the
Exercise
Arms
Stepping
onto the
CSX

CSX Elliptical Owner’s Guide 8
Pedals + Balance Bar: Grasp the balance bar handles with a
relaxed grip. This position also allows you to use the contact heart
rate monitoring system.
Exercise Arms Only: A unique feature of the CSX allows you to
exercise with your upper body only. Step off the pedals onto the
side steps. Grasp the exercise arm handles firmly and use the arms
for a pure upper-body workout.
Tip: bend your knees slightly and use shoulder and torso motion
in
addition to arm motion, resulting in more muscles being used and
allowing higher exercise workloads.
Pedals Only, No Hands: Use caution with this method, as this
requires good balance and exercise form.
Tip: Alternate the first three methods during your workout for
greater exercise variety. The special workout guides you
how to do this (see page 21).
Using the Balance Bar
 O: G  M F Y CSX
Use the
Balance
Bar or
Hands-Free

CSX Elliptical Owner’s Guide 9
Monitoring
Your
Heart Rate
Breathe in a regular and relaxed manner. Many exercisers do not
breathe enough, reducing their exercise capacity and comfort.
Try breathing more deeply and more frequently to see if this
helps your
exercise.
Tip on breathing rhythm: breathe out for one forward stride,
and in for two forward strides. Example: your left foot strides
forward and down – breathe out; your right foot strides forward
– begin to breathe in; your left foot strides forward – continue
to breathe in; your right foot strides forward – breathe out again,
repeating this breathing pattern in rhythm with your pedaling.
The CSX can display
your heart rate using
either a chest strap or
the metal grips on the
balance bar (called contact heart rate, or CHR, pads). A chest
strap, such as those made by Polar®, will transmit your heart rate
to the CSX using low-power radio. The CHR pads connect to a
special computer
circuit to extract your heart rate. Either method results in your
heart rate displayed as digital beats per minute.
Although the CSX functions fine without using heart rate
monitoring, this kind of monitoring gives you valuable feedback
on your effort level. See Appendix A for more information about
heart rate levels.
B
 O: G  M F Y CSX
Breathing

CSX Elliptical Owner’s Guide 10
Wearing
a Chest
Strap
The transmitter strap should
be worn directly against your
skin, about one inch below the
pectoral muscles/breast line
(see photo). Women should be
careful to place the strap below
their bra line.
Some moisture is necessary be-
tween the strap and your skin.
Sweat from your exercise works
best, but ordinary tap water can
be used prior to your workout
for the best results.
Tips for Contact Heart Rate Monitoring:
1. Grasp the contact heart rate pads on the balance bar. Grip
the pads lightly, not tightly.
2. Make sure your hands are clean, free of both dirt and hand
lotions.
Tips for All Heart Rate Monitoring:
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 beats per minute.
Heart Rate Monitoring
 O: G  M F Y CSX
Tips For
Heart Rate
Monitoring

CSX Elliptical Owner’s Guide 11
A Note on CHR Accuracy
Even though the CSX uses the most advanced
digital CHR system available today, 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. This is
not a health or safety issue.
See Appendix A for details.
Contact Heart Rate Accuracy
 O: G  M F Y CSX
Contact
Heart Rate
Accuracy

Chapter Two
The Display
and Keyboard
In This Chapter:
Keypad Layout
What the Keys Do
Upper Console
How to Read Your Display
Chapter 1: Getting the Most from the CSX
Chapter 2: The Display & Keyboard
Chapter 3: Working Out on the CSX
Chapter 4: Heart Rate Control
Chapter 5: Designing an Exercise Program
Chapter 6: Set-Up Mode
Chapter 7: Test Mode

CSX Elliptical Owner’s Guide 13
K L
 T: T D  K
Please see page 15 for further
information on each key’s function.
Workload
Adjust Keys
Numeric
Keys
Enter
Workout
Choice
Keys
Backspace
Key
Clear Key
Change
Display
mix3
Start/
Quick
Start

CSX Elliptical Owner’s Guide 14
W  K D
 T: T D  K
The Keys
Clear: Clears current numeric data entry, such as body
weight or workout time. Press and hold for two seconds to
completely reset the console at any time.
through Numeric Keys: Typically used for data entry
during workout setup, such as workout time or body weight.
During a manual workout, press a one- or two-digit numeric
entry and press to jump directly to that workout level.
Backspace Key:During numeric entry, backspace works just
like your computer backspace to delete previously entered data.
Change Display: Changes one set of data readouts from
one set of four to the other set of readouts. Press and hold for two
seconds to have the display alternate between the two different
data readouts every five seconds.
mix3: Press key once to select various workouts. See
Chapter 3 for details.
Manual: Selects a manual workout. See Chapter 3 for
details.
Preset Workouts: Press multiple times to choose one of
four preset workouts, a fitness test, or the calorie goal workout.
See Chapter 3 for details.
HRC Workouts: Press multiple times to choose between
normal target heart rate control or interval heart rate control. See
Chapter 4 for details.
HRC Cruise Control: During a workout, activate the
Cruise Control feature. See Chapter 4 for details.

CSX Elliptical Owner’s Guide 15
What the Keys Do
 T: T D
Start: Press at any time during Workout Setup to begin a
workout.
and : During a workout, changes exercise intensity.
During Workout Setup, changes numeric values.
Enter: During Workout Setup, accepts data entries.

CSX Elliptical Owner’s Guide 16
U C
 T: T D
Time Remaining or Elapsed Time
Distance Calories:
Progress Display
Heart Rate
RPM
Progress Display
Heart Rate
METs
Time Remaining or Elapsed Time

CSX Elliptical Owner’s Guide 17
How to Read Your Display
 T: T D
Time Remaining/Elapsed Time: Alternate between these by
pressing .
Distance: An estimate of how far you would travel if you were
running outdoors, based on your calorie expenditure.
Watts: The amount of mechanical power the CSX is receiving
from your exercise.
METs: Your exercise level in terms of METs.
Calories: An estimate of the calories consumed during your
workout.
RPM: Your pedal cadence in revolutions per minute. This is
not strides per minute, which would be double the RPM rate.
Heart Rate: In beats per minute. Requires either using a chest
strap or the CHR system. See page 10.
Progress Display: Your time progress and workload profile
throughout your workout.
How to
Read Your
Display

Chapter Three
Working Out on
the CSX
In This Chapter:
Manual Workout Options
mix3 Display
mix3 Workout
Hill Workout Profiles
Interval Workout Profiles
Calorie Goal Workouts
Chapter 1: Getting the Most from the CSX
Chapter 2: The Display & Keyboard
Chapter 3: Working Out on the CSX
Chapter 4: Heart Rate Control
Chapter 5: Designing an Exercise Program
Chapter 6: Set-Up Mode
Chapter 7: Test Mode

CSX Elliptical Owner’s Guide 19
Manual Control provides 32 workload levels ranging from 40 to
600 watts. Manual
Control
Manual Workout Choices
 T: W O   CSX
Level Watts
32 600
31 560
30 520
29 480
28 450
27 420
26 390
25 360
24 330
23 300
22 280
21 260
20 240
19 220
18 210
17 200
Level Watts
16 190
15 180
14 170
13 160
12 150
11 140
10 130
9 120
8 110
7 100
6 90
5 80
4 70
3 60
2 50
1 40

CSX Elliptical Owner’s Guide 20
The mix3
Display
Adjusting
mix3 Exercise
List of
Exercises in
mix3
Workout
mix3 is a cross-training workout that gives you the
most exercise for your training time, both lower-body and
upper-body.
mix3 takes you through a sequence of exercises that is slightly
different each time you use the workout. The duration of each
exercise varies between 30, 40, 50, or 60 seconds.
The message center gives you
detailed instructions on how
to exercise.
Motion Man exercise
instructions remind you of
what you are supposed to be
doing. Motion Man muscle
lights show you the muscles
you are principally using during each exercise.
In any mix3 workout, you can adjust your workout intensity
over 16 different levels by pressing or .
Pedal Forward: At a moderate workload, using exercise arms
mainly for balance.
Pedal Forward and Push Arms: Actively push your arms on
each forward stroke.
Stand on Side and Pull Arms: Step off of the pedals and place
your feet on the side steps. Pull your arms on each back stroke.
Reverse Pedal and Bend Your Knees: Step back on the pedals
and pedal backwards. Bend your knees to maximize your leg
muscle usage.
Mix3 Display
 T: W O   CSX
mix3