True CSX User Manual

CSX

ELLIPTICAL OWNER'S GUIDE

truefitness.com / 800.426.6570 / 1.636.272.7100

THANK YOU FOR SELECTING TRUE

	In 1981, Frank Trulaske launched			While TRUE has expanded
	TRUE Fitness®, and began					its line of products,
	manufacturing hand-					intensive quality control
	crafted treadmills.					standards guarantee
						excellence in every
	His team’s obsession with					phase of production.
	quality has propelled					This results in the finest
	TRUE to the top of					products available in the
	the fitness industry					marketplace.
	and has created one of
		“OUR ORIGINAL				TRUE is the choice
	America’s oldest, largest	GOAL WAS TO BUILD
	and most respected	THE WORLD’S BEST				for workouts among
	fitness equipment	FITNESS EQUIPMENT,				beginners, rehab patients
		AND TODAY WE
	manufacturers.					and top athletes world-
		BELIEVE WE’RE
						wide.
	Over the years, TRUE	DOING IT!”
			-FRANK TRULASKE			Today TRUE Fitness
	has designed, developed,
	patented and fabricated					offers a full line of
	many new cutting-edge					premium elliptical
	innovations for their products. Such			trainers, treadmills, upright and
	advancements include ground-			recumbent bikes, and flexibility
	breaking new features, state-of-the-			equipment.
	art manufacturing components, and
	technological breakthroughs.

REVIEW FOR YOUR SAFETY

IMPORTANT SAFETY INSTRUCTIONS

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	3

QUICK START

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.

STARTING A

WORKOUT

DURING YOUR WORKOUT

PAUSING YOUR WORKOUT

CSX ELLIPTICAL OWNER’S GUIDE	4

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

CSX ELLIPTICAL OWNER’S GUIDE	5

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

STEPPING ONTO THE CSX

CHAPTER ONE: GETTING THE MOST FROM YOUR CSX

Grasp both side rails for balance. Step up on the right and left				STEPPING
side steps. Put one foot onto one of the pedals and let your				ONTO THE
weight down onto it. Now put your other foot onto the other				CSX
pedal.
Place your feet anywhere on the foot pads. Most riders prefer				FOOT
their feet to be as close together as possible and toward the front				POSITION
of the foot pads, but choose your own position for maximum
comfort.
Set your weight before every workout. This allows the CSX to				SETTING
more accurately estimate your calorie consumption, as well as to				YOUR
calculate METs.				WEIGHT
Arm and Exercise Positions				USING THE
				EXERCISE
You have four positions to choose from: pedals + exercise arms,				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.
	CSX ELLIPTICAL OWNER’S GUIDE				7

USING THE BALANCE BAR

CHAPTER ONE: GETTING THE MOST FROM YOUR CSX

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).

USE THE

BALANCE

BAR OR

HANDS-FREE

CSX ELLIPTICAL OWNER’S GUIDE	8

BREATHING

CHAPTER ONE: GETTING THE MOST FROM YOUR CSX

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.

BREATHING

MONITORING YOUR

HEART RATE

CSX ELLIPTICAL OWNER’S GUIDE	9

HEART RATE MONITORING

CHAPTER ONE: GETTING THE MOST FROM YOUR CSX

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 between 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.

WEARING

A CHEST

STRAP

TIPS FOR HEART RATE MONITORING

CSX ELLIPTICAL OWNER’S GUIDE	10

CONTACT HEART RATE ACCURACY

CHAPTER ONE: GETTING THE MOST FROM YOUR CSX

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

CSX ELLIPTICAL OWNER’S GUIDE	11

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

KEYPAD LAYOUT

CHAPTER TWO: THE DISPLAY AND KEYBOARD

Please see page 15 for further information on each key’s function.

	Change	Numeric	Backspace
Clear Key		Keys	Key
	Display

mix3	Workout
	Choice
	Keys

Enter

	Start/
	Quick	Workload
	Start
		Adjust Keys

CSX ELLIPTICAL OWNER’S GUIDE	13

	WHAT THE KEYS DO
	CHAPTER TWO: THE DISPLAY AND KEYBOARD
Clear: Clears current numeric data entry, such as body		THE KEYS
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 oneor 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	14

WHAT THE KEYS DO

CHAPTER TWO: THE DISPLAY

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	15

UPPER CONSOLE

CHAPTER TWO: THE DISPLAY

Distance	Calories:

Heart Rate

Progress Display

	Time Remaining or Elapsed Time
	Time Remaining or Elapsed Time	RPM
			Heart Rate

Progress Display

METs

CSX ELLIPTICAL OWNER’S GUIDE	16