True Fitness CS4 manual Establishing and Maintaining Fitness

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Establishing

Aerobic

Fitness

Maintaining

Aerobic

Fitness

Managing Weight

Establishing and Maintaining Fitness

CHAPTER SIX: DESIGNING AN EXERCISE PROGRAM

If you can sustain 12 but not 20 continuous minutes of exercise in your target heart rate zone:

Exercise three to five days a week.

Rest at least two days per week.

Try to 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 rate zone, begin to increase the length and intensity of your workout:

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.

Consistent aerobic exercise will help you change your body composition by lowering your percentage of body fat. If 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.

CS Treadmill Owner’s Guide

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Contents Commercial Series Treadmill Owner’s Guide Thank You For Selecting True Review for Your Safety Other safety precautions Table of Contents Quick Start Guide Model Differences Model Differences Basic Operations This ChapterUsing the Keyboard Chapter ONE Basic OperationsManual Operation Heart Rate Monitoring Contact Heart Rate For Best CHR Results Pre-Set Workouts Changes in GradeChanges in Speed Classic Pre-Set Workouts Target = 12.0 MPH Console Keyboard Function DisplayReset Treadmill KeyboardCS 8.0 Display Treadmill DisplayChapter TWO the Console Treadmill KeyboardCS 6.0 Display CS 4.0 Treadmill Numeric KeysDisplay CS 4.0 Treadmill DisplayChapter TWO Console How to Record and Run User Programs User ProgramsHow to Record & Run User Programs Chapter Three User ProgramsFitness Tests Gerkin Fitness Test Chapter Four Fitness TestsAccuracy of the Gerkin Test Chapter TWO Fitness TestsMilitary Fitness Tests Army TestNavy Test Air Force TestFans Fans on CS TreadmillsFans on CS Designing an Exercise Program F.I.T. Concept Defined Frequency How Often You ExerciseIntensity How Hard You Exercise Chapter SIX Designing AN Exercise ProgramMETs Time How Long You ExerciseUtilizing the F.I.T. Concept Beginning Your F.I.T. Program Warm-Up Slow and Deliberate ExerciseCool-Down Slow and Relaxed Exercise Workout Brisk and Rhythmic ExerciseBeginning a Fitness Program Establishing and Maintaining Fitness Weight and Sports Training Programs Care and Maintenance Regular Cleaning Calibration Treadbelt AdjustmentRegular Cleaning Chapter Seven Care and MaintenanceCS 6.0 & CS 8.0 Calibration CalibrationCS 4.0 Calibration Treadbelt Adjustment Target Heart Rate Chart Appendix a METs Table Appendix B METs Explanation Formulas Appendix C Specifications Appendix D CS Series Bikes TS1 Elliptical CS Series Treadmills W.truefitness.com

CS4 specifications

The True Fitness CS4 upright exercise bike is designed for both fitness enthusiasts and those new to cycling. It combines advanced technology with user-friendly features to cater to a wide range of users. The CS4 aims to provide an effective cardiovascular workout while enhancing comfort and usability.

One of the standout features of the True Fitness CS4 is its adjustable seat, allowing users to find the perfect position for their body type. The bike offers both vertical and horizontal seat adjustments, ensuring that the rider can maintain an ergonomic posture during workouts, thus reducing the risk of injury. The high-density foam seat is designed for maximum comfort, making it suitable for long cycling sessions.

The CS4 is equipped with a premium resistance system that offers 20 resistance levels. This allows users to easily customize their workout intensity, catering to both beginners and advanced cyclists. The magnetic resistance ensures a smooth and quiet operation, making it an ideal choice for home use without disturbing others in the vicinity.

Another notable aspect is the bike’s digital console. It features a bright LCD display that tracks essential workout metrics, including speed, distance, time, calories burned, and heart rate. The console is user-friendly, allowing users to quickly navigate through various workout programs. The bike comes with built-in heart rate monitoring through handlebars, ensuring users can train within their target heart rate zones.

The CS4 also boasts a variety of pre-programmed workouts tailored to different fitness goals. Users can choose from options aimed at weight loss, endurance building, or interval training, making it easier to stay engaged and motivated. Additionally, the bike supports heart rate-based training, allowing users to optimize their workouts for better results.

Durability is a defining characteristic of the True Fitness CS4. Constructed with a heavy-duty steel frame, it can support users of varying weights, making it a reliable option for long-term fitness. The bike’s compact design does not compromise stability or performance, providing a solid workout experience.

In summary, the True Fitness CS4 is a well-rounded upright exercise bike that combines comfort, technology, and durability. Its adjustable seat, extensive resistance levels, and user-friendly console make it an excellent choice for anyone looking to enhance their fitness journey from the comfort of their home. Whether for leisurely rides or intense workouts, the CS4 delivers quality performance, making it a valuable addition to personal fitness regimes.
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