True CSX Manual de usuario

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

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

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