True Fitness ESX Touchscreen Elliptical Owner'S Manual Download | Manualshive

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Chapter Three

Heart Rate Control

In This Chapter:

Introduction to HRC

Types of HRC

Important Points About HRC

Chapter 1: Basic Operation
Chapter 2: Pre-Set Workouts

Chapter 3: Heart Rate Control

Chapter 4: Designing An Exercise Program

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Summary of Contents for ESX Touchscreen Elliptical

Page 1: ...ESX Touchscreen Elliptical Owner s Guide truefitness com 800 426 6570 1 636 272 7100 ...

Page 2: ...eatures 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 ful...

Page 3: ... 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 Disconnect all power before servicing the elliptical Do not operate the elliptical in damp or wet locations Do not exceed maximum user weight of 350 lbs Keep children and animals ...

Page 4: ...ting and move to the next one by pressing NEXT Adjust your exercise workload by using the keys Cleaning the console use only a clean soft cloth Plain water is the recommended cleaner Do not use normal household cleaners such as Formula 409 or Simple Green In cases of extreme need of cleaning an alcohol based glass cleaner may be used in small amounts Do not spray the cleaner directly on the consol...

Page 5: ... 2 Pre Set Workouts 23 Details on basic exercise modes 3 Heart Rate Control 28 Foolproof heart rate feedback workouts 4 Designing an Exercise Program 32 Appendix A 40 Target Heart Rate Chart Appendix B 42 Elliptical Specifications Specifications Features Software are subject to change ...

Page 6: ...de Adjustment mix3 Demo Upper Exercise Arms The ESX Touchscreen Using the Exercise Arms Heart Rate Monitoring Contact Heart Rate Chapter 1 Basic Operation Chapter 2 Pre Set Workouts Chapter 3 Heart Rate Control Chapter 4 Designing An Exercise Program ...

Page 7: ...th at startup is 21 inches Auto Stride Auto Stride automatically changes stride length as your pedaling speed changes similar to what naturally occurs while running Auto Stride works in all workout programs Press the AUTO STRIDE key to turn on Auto Stride Press again to turn it off If you stop pedaling in the middle of your workout the elliptical console will pause stopping the workout timer Simpl...

Page 8: ...pter One Basic Operation mix3 Demo Try out mix3TM with this two minute twenty second demo program Press and hold the mix3 key for two seconds The elliptical will guide you through six different mix3 exercises each lasting between 20 and 25 seconds ...

Page 9: ... arm s motion complements your body s natural rhythm encouraging extra exercise from your upper body and making for natural and well balanced motion Grasp the exercise arms in a position so that you are well balanced and your arm motion is comfortable Grip the handles with a relaxed not tight grip You can use the exercise arms for balance or you can use them for significant upper body exercise Any...

Page 10: ...e exercise arms for a pure upper body workout Try a variety of hand positions on the rotating handgrip One can work different muscle groups just by changing hand positioning Use the balance bar Grasp the balance bar with a relaxed grip for a lower body only workout Keep your hands free Use caution with this method as this requires good balance and exercise form ...

Page 11: ...b approximately one turn counterclockwise and pull knob to disengage pin Raise or lower handle to a comfortable height setting from 1 to 5 A position that places the user s hand at or slightly below the shoulder is recommended Make certain pin is fully engaged and tighten knob securely clockwise Repeat procedure on opposite side ...

Page 12: ...a workout Manual Workout press this button to enter a manual workout Performance press this button to enter workouts geared towards improving athletic performance HRC press this button to enter HRC Heart Rate Control workouts mix3 press this button to enter the mix3 total body workouts Weight Loss press this button to enter workouts geared towards weight loss Favorites press this button to enter a...

Page 13: ...ur age correctly to use the display s Heart Rate Zone feature p16 Press lower right Next key to begin your workout Press back to go back to the Home Screen Note that the Target Heart Rate setting is only available in the Heart Rate Control workout The ESX Touchscreen Chapter One Basic Operation Next Press here to move to next setting ...

Page 14: ...ult in pedaling that is too difficult for your level of conditioning The elliptical suggests a calorie burn rate of eight calories per minute which is a medium effort workout If you choose a calorie goal that is beyond the elliptical s ability to control workload either too high or too low the elliptical will not accept that entry The ESX Touchscreen Chapter One Basic Operation Next Press here to ...

Page 15: ...es Make sure you consult with your doctor to choose a proper target heart rate You should use a transmitter strap for heart rate control do not use the contact heart rate system See Appendix A for more information about Heart Rate Control The ESX Touchscreen Chapter One Basic Operation Next Press here to move to next setting ...

Page 16: ...o zero and the exercise will be deleted from the sequence of mix3 exercises Pre set Workouts Available Under Weight Loss and Performance keys One Big Hill Intervals and Sport Intervals These workout profiles expand and compress as you adjust different workout times See Chapter Four for more detail The ESX Touchscreen Chapter One Basic Operation Next Press here to move to next setting ...

Page 17: ...ed and workload Distance An estimate of your distance for a comparable amount of calories expended Normal Run Mode Screen Cruise Control Selects Constant Heart Rate Control The ESX Touchscreen Chapter One Basic Operation Change display Changes screen from progress display to heart rate display ...

Page 18: ...ody weight press one of the Save Workout buttons This will replace any previous saved workout you may have under that selection Press Next to exit Workout Summary and return to the Home Screen To recall any saved workout press the Favorites button on the home page and select one of the saved workouts The ESX Touchscreen Chapter One Basic Operation ...

Page 19: ...the pedals and stride backwards Bend your knees to maximize your leg muscle usage 5 Stride Forward and Lift Your Heels Maximizes calf muscle usage 6 Pull Arms Actively pull your arms on each backward stroke while striding 7 Stand on Side and Push Arms Step off of the pedals and place your feet on the side steps Push your arms on each forward stroke 8 Reverse Stride and Lift Toes Step back on the p...

Page 20: ...nus your age Therefore they are only available if you enter your age correctly Note that this estimated maximum heart rate is only an estimate You must use either a transmitter strap or the contact heart rate system for this display to work A wireless heart rate strap is preferred The ESX Touchscreen Chapter One Basic Operation ...

Page 21: ...eedback on your effort level Chest strap monitoring using a Polar or compatible transmitter strap provided provides the most accurate heart rate data For this reason TRUE recommends this method over contact heart rate Using either method the elliptical will display your heart rate as a digital beats per minute readout The transmitter strap should be worn directly against your skin about one inch b...

Page 22: ...o variations in electrical heart rate signals between different users 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 When using a heart rate control workout True stro...

Page 23: ...e Set Workouts In This Chapter Workout Choices Hill Workout Profiles Interval Workout Profiles Chapter 1 Basic Operation Chapter 2 Pre Set Workouts Chapter 3 Heart Rate Control Chapter 4 Designing An Exercise Program ...

Page 24: ...at the halfway point then decreasing gradually to the end The two interval workouts are Easy intervals with a moderate change between work and rest intervals Sport intervals with a large change between work and rest intervals Each workout segment can have a value between 1 and 8 The overall workout can be adjusted to 16 possible levels Hill And Interval Workouts ...

Page 25: ...ESX Touchscreen Owner s Guide 25 Hill Workout Profiles Chapter Two Pre Set Workouts Hill Workout Profiles One Big Hill ...

Page 26: ...ESX Touchscreen Owner s Guide 26 Interval Workout profiles Chapter Two Pre Set Workouts Interval Workout Profiles Easy Intervals Sport Intervals ...

Page 27: ...ht loss goals These programs are Heart Rate Control Calorie Goal Easy Intervals Performance By pressing the Weight Loss key users have the option of choosing one of three separate programs that assist users in achieving their weight loss goals These programs are Sports Intervals Upper Body One Big Hill Weight Loss Performance Weight Loss Performance Keys Chapter Two Pre Set Workouts ...

Page 28: ...Heart Rate Control In This Chapter Introduction to HRC Types of HRC Important Points About HRC Chapter 1 Basic Operation Chapter 2 Pre Set Workouts Chapter 3 Heart Rate Control Chapter 4 Designing An Exercise Program ...

Page 29: ...ad takes the guesswork out of your workout settings Consult your physician before using HRC workouts for advice on selecting a target heart rate range Also it is important to use the ESX Touchscreen for several workouts in the manual mode while monitoring your heart rate Compare your heart rate with how you feel to ensure your safety and comfort See Appendix A for a chart that will help you select...

Page 30: ...nter your age to use the Heart Rate Zone features Make sure you consult with your doctor to choose a proper target heart rate You should use a transmitter strap for heart rate control do not use the contact heart rate system See Appendix A for more information about Heart Rate Control Next Press here to move to next setting ...

Page 31: ...ouchscreen so interference from other radio and sound waves including everything from cordless telephones to loudspeakers is possible The good news is that interference is usually quite brief If you continue to have intermittent heart rate display problems consult your local service technician as the transmitter strap batteries may be low Make sure you breathe smoothly and regularly Talking during...

Page 32: ... Concept Your Fitness Program Determining Your Needs Beginning Your Exercise Program Establishing and Maintaining Fitness Managing Weight Sports Training Chapter 1 Basic Operation Chapter 2 Pre Set Workouts Chapter 3 Heart Rate Control Chapter 4 Designing An Exercise Program Chapter Four ...

Page 33: ... cardiovascular system Only your doctor can prescribe the target training heart range appropriate for your particular needs and physical condition Start with exercise that stimulates you to breathe more deeply Alternate days of moderate and easy exercise to help your body adapt to new levels of exertion without unnecessary strain If you feel out of breath before you have exercised 12 minutes you a...

Page 34: ...s for differences in body weight Time How Long You Exercise Sustained exercise conditions your heart lungs and muscles The longer you are able to sustain exercise within your target heart range the greater the aerobic benefits To begin maintain two to three minutes of steady rhythmic exercise and then check your heart rate The initial goal for aerobic training is 12 continuous minutes Increase you...

Page 35: ...imum heart rate for one minute is 220 beats per minute minus your age To find your pulse locate a vein on your neck or inside your wrist then count beats for ten seconds then multiply by six See chart in Appendix A It s also important to know your target training zone or target heart rate The American Heart Association AHA defines target heart rate as 60 75 percent of your maximum heart rate This ...

Page 36: ...in Appendix A reflect averages A variety of factors including medication emotional state temperature and other conditions can affect the exercise heart rate appropriate for you Warning Consult your doctor to establish the exercise intensity target heart rate zone appropriate for your age and condition before beginning any exercise program Warm Up Slow and Deliberate Exercise You are not warmed up ...

Page 37: ... lowers your heart rate Slowly reduce your workload until your heart rate is below 60 percent of your maximum heart rate The cool down should last at least five minutes followed by some light stretching to enhance your flexibility Beginning a Fitness Program If you cannot sustain 12 continuous minutes in your target heart rate zone exercise several times a week to get into the habit of exercising ...

Page 38: ...n 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 ...

Page 39: ...lp suppress your appetite Take exercise breaks throughout the day to help increase metabolism calorie expenditure When you are training to improve strength and performance Exercise four to five days a week Alternate exercise days and intervals of hard to very hard exercise with easy to moderate exercise Exercise for 30 minutes or longer Warning these strategies are intended for average healthy adu...

Page 40: ...Appendix A Target Heart Rate Chart A Guide to Help You Pick an Initial Target Heart Rate ...

Page 41: ...wner s Guide 41 Appendix A Target Heart Rate Chart Remember to check with your physician before beginning any exercise program They can help determine an appropriate target heart rate Medications often affect heart rate ...

Page 42: ...Appendix B Specifications The Size and Performance Attributes of Your ESX Touchscreen ...

Page 43: ... Zone Calories METs Level Watts Pause Feature 30 Minute Pause Contact Heart Rate Monitoring YES Wireless Heart Rate Monitoring Polar Compatible HRC Heart Rate Control Workouts 1 Target HRC Cruise Control YES Programs Manual Quick Start One Big Hill Easy Intervals Sport Intervals Variable Mix3 Custom Mix3 Upper Body Only Glute Buster Manual Workout Resistance Levels 25 Custom Workouts Custom Mix3 W...

Page 44: ...2008 TRUE FITNESS TECHNOLOGY INC TRUE is a registered trademark of TRUE FITNESS Specifications subject to change F o u n d e d 1 9 8 1 865 Hoff Road St Louis MO 63366 800 426 6570 truefitness com 110308 ...

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