True Fitness ESX Owner'S Manual Download Page 35 | Manualshive

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Designing an

Exercise Program

In This Chapter:

What is the F.I.T. Concept?

Using the F.I.T. 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: The Display
Chapter 3: Working Out On The ESX, TSX + TSXa
Chapter 4: Pre-Set Workouts

Chapter 5: Heart Rate Control

Chapter 6: Designing An Exercise Program

Chapter Six

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Summary of Contents for ESX

Page 1: ...ESX TSXa TSX 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: ... 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 awa...

Page 4: ...more than once for more programs Press to do a manually controlled workout Accept each setting and move to the next one by pressing Begin your workout by pressing at any time Adjust your exercise workload by using the keys or the numeric keys View different display data by pressing the key to alternate between two different sets of data Change workouts on the fly by pressing other program keys ...

Page 5: ...ta display feature 3 Working out on the ESX TSX TSXa 23 4 Pre Set Workouts 27 Details on basic exercise modes 5 Heart Rate Control 31 Foolproof heart rate feedback workouts 6 Designing an Exercise Program 35 Appendix A 43 Target Heart Rate Chart Appendix B 45 Elliptical Specifications Specifications Features Software are subject to change ...

Page 6: ...y ESX TSXA Console TSX Console Using the Exercise Arms ESX Upper Exercise Arms Heart Rate Monitoring Contact Heart Rate Breathing CHR Accuracy Chapter 1 Basic Operation Chapter 2 The Display Chapter 3 Working Out On The ESX TSX TSXa Chapter 4 Pre Set Workouts Chapter 5 Heart Rate Control Chapter 6 Designing An Exercise Program ...

Page 7: ...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 key to turn on Auto Stride the status LED will light 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 Simply begin pedal...

Page 8: ...rcises each lasting between 20 and 25 seconds Save the workout setup of favorite workouts by pressing and holding the key at any time Settings saved are workout selection workout time Auto Stride setting and target heart rate Press and hold for two seconds to save During workout setup press briefly to recall When entering numeric data such as workout time or body weight you can use either the keys...

Page 9: ...asic Operation Center matrix display Shows your progress and workload profile through your workout The number of dots in each column correspond to your workout intensity Change Display Changes data readouts from one set of four to the other set Data Display ...

Page 10: ...ESX TSXa TSX Owner s Guide 10 The ESX TSXa Console Chapter One Basic Operation ESX TSXa Console ...

Page 11: ...ESX TSXa TSX Owner s Guide 11 The TSX Console Chapter One Basic Operation TSX Console ...

Page 12: ...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 13: ...se arms alone Stand on the side steps off the pedals and use the exercise arms for a pure upper body workout 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 14: ...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 ESX Upper Exercise Arms Chapter One Basic Operation ...

Page 15: ...u with valuable feedback on your effort level Chest strap monitoring also allows you to use TRUE s HRC Heart Rate Control the most advanced exercise control system available When you wear a Polar or compatible transmitter strap provided the elliptical will display your heart rate as a digital beats per minute bpm readout The transmitter strap should be worn directly against your skin about one inc...

Page 16: ...t rate Within approximately 15 seconds your digital heart rate in beats per minute bpm should be displayed 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...

Page 17: ...ot breathe enough which reduces their exercise capacity and comfort Try breathing deeper and more frequently to see if it helps your exercise A Note on CHR Accuracy 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 ...

Page 18: ...lay ESX TSXa TSX Upper Panel ESX TSXa Lower Panel TSX Lower Panel Chapter 1 Basic Operation Chapter 2 The Display Chapter 3 Working Out On The ESX TSX TSXa Chapter 4 Pre Set Workouts Chapter 5 Heart Rate Control Chapter 6 Designing An Exercise Program ...

Page 19: ...et you control the elliptical operation and to give you feedback about your workout The controls are simple and designed to be foolproof it s hard to press a wrong key You can monitor several different kinds of physiological data and your workout progress is tracked graphically with the center matrix display ...

Page 20: ...n estimate of your walking or running distance for a comparable amount of calories expended Heart Rate In beats per minute bpm Calories An estimate of your calories burned This doesn t include your basal metabolic rate which is about 72 calories per hour for a 150 pound person RPM Your pedal cadence Watts The amount of mechanical power the elliptical is receiving from your exercise This is not the...

Page 21: ...Control Selects Constant Heart Rate Control If already in a workout selects Cruise Control HRC Workload Adjusts workload up and down Keys repeat if held down Enter Accepts the current data entry Pre set Programs Selects desired program profile Auto Stride Automatically selects stride length based on speed and workload ...

Page 22: ...tarts a workout The Display Cruise Control Selects Constant Heart Rate Control If already in a workout selects Cruise Control HRC Workload Adjusts workload up and down Keys repeat if held down Enter Accepts the current data entry Pre set Programs Selects desired program profile ...

Page 23: ...SX In This Chapter mix3 Glute Buster Upper Body Leg Shaper Chapter 1 Basic Operation Chapter 2 The Display Chapter 3 Working Out On The ESX TSX TSXa Chapter 4 Pre Set Workouts Chapter 5 Heart Rate Control Chapter 6 Designing An Exercise Program ...

Page 24: ...riding 3 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 4 Reverse Stride and Bend Your Knees Step back on 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 stri...

Page 25: ...o increase quadricep muscle usage 2 Forward Stride to Recover Stride forward at a minimal workload 3 Reverse Stride and Bend Your Knees Stride backwards and bend your knees to maximize your leg muscle usage 4 Forward Stride to Recover Stride forward at a minimal workload 5 Reverse Stride and Lift Toes Stride backwards and lift your toes to increase quadricep muscle usage 6 Forward Stride to Recove...

Page 26: ...s Push your arms on each forward stroke at a moderate workload 2 Push and Pull Arms Push and pull your arms on every stroke at a minimal workload 3 Pull Arms Pull your arms on each backward stroke at a moderate workload Use the exercise arms for balance only The one minute steps below repeat until the end of the workout time You can adjust your workload over 16 different levels 1 Pedal Forward and...

Page 27: ...orkout Choices Hill Workout Profiles Interval Workout Profiles Chapter 1 Basic Operation Chapter 2 The Display Chapter 3 Working Out On The ESX TSX TSXa Chapter 4 Pre Set Workouts Chapter 5 Heart Rate Control Chapter 6 Designing An Exercise Program ...

Page 28: ...lly increasing to a maximum 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 29: ...ESX TSXa TSX Owner s Guide 29 Hill Workout Profiles Chapter Four Pre Set Workouts Hill Workout Profiles Rolling Hills One Big Hill ...

Page 30: ...ESX TSXa TSX Owner s Guide 30 Interval Workout profiles Chapter Four Pre Set Workouts Interval Workout Profiles Easy Intervals Sport Intervals ...

Page 31: ...r Introduction to HRC Types of HRC Important Points About HRC Chapter 1 Basic Operation Chapter 2 The Display Chapter 3 Working Out On The ESX TSX TSXa Chapter 4 Pre Set Workouts Chapter 5 Heart Rate Control Chapter 6 Designing An Exercise Program ...

Page 32: ...d 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 TSXa TSX 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 a t...

Page 33: ...so that you reach your target within 5 to 10 minutes 8 The elliptical now keeps you within 3 beats per minute of your target until 2 5 minutes remain in your workout then reduces workload by half for a cool down Note that as you tire during your workout especially in the last third workload will be reduced to keep you at a steady target heart rate Cruise Control An easy way to enter a HRC workout ...

Page 34: ...ers 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 your workout usually causes heart rate spikes of five beats per minute or more so avoid talking as much as possible M...

Page 35: ...etermining Your Needs Beginning Your Exercise Program Establishing and Maintaining Fitness Managing Weight Sports Training Chapter 1 Basic Operation Chapter 2 The Display Chapter 3 Working Out On The ESX TSX TSXa Chapter 4 Pre Set Workouts Chapter 5 Heart Rate Control Chapter 6 Designing An Exercise Program Chapter Six ...

Page 36: ... 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 37: ...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 your ...

Page 38: ...art 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 is high...

Page 39: ... 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 un...

Page 40: ...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 day to get into the habit of exercising Tr...

Page 41: ...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 yo...

Page 42: ... 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 adult...

Page 43: ...Appendix A Target Heart Rate Chart A Guide to Help You Pick an Initial Target Heart Rate ...

Page 44: ...er s Guide 44 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 45: ...Appendix B Specifications The Size and Performance Attributes of Your ESX TSXa TSX ...

Page 46: ...per mix3 Upper Body Only Glute Buster Leg Shaper USER MEMORY KEYS YES 2 NO HEART RATE MONITORING Contact Wireless Contact Wireless HRC HEART RATE CONTROL YES YES PAUSE FEATURE 30 Minute Pause with Sleep Mode 30 Minute Pause with Sleep Mode READING RACK YES YES ACCESSORY WATER BOTTLE HOLDER YES YES FOOTPAD SURFACE Soft Step Orthopedic Material Soft Step Orthopedic Material PORTABILITY 2 Front Trans...

Page 47: ...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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