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PS900, PS1100 Treadmill Owner’s Guide

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Appendix B

Chart for Mets

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Summary of Contents for PS900

Page 1: ...Treadmill 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: ... 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 treadmill Care should be used when stepping on or stepping off the treadmill Read understand and test the emergency stop procedures before use Disconnect all power before servicing the treadmill Do not operate outdoors or in damp or wet lo...

Page 4: ...ssing a workout key and adjusting the settings as necessary You can fine tune your workout setup by repeatedly pressing to proceed to the next setting Your workout starts only when you press Adjust speed or grade at any time by using the dedicated speed and keys on the lower keypad Change workouts during your workout by pressing a program key Pause your workout by pressing ...

Page 5: ...olproof heart rate feedback workouts 3 User Workouts 20 Describes each key and data display feature 4 Fitness Test 22 Gerkin Fitness Test 5 Designing an Exercise Program 25 6 Care and Maintenance 33 Appendix A 37 Target Heart Rate Chart Appendix B 39 Mets Table Appendix C 41 Treadmill Specifications Specifications Features Software are subject to change ...

Page 6: ...sing the Keyboard Manual Operation Heart Rate Monitoring Contact Heart Rate Pre Set Workouts Special Workouts Chapter 1 Basic Operation Chapter 2 Heart Rate Control Chapter 3 User Workouts Chapter 4 Fitness Test Chapter 5 Designing an Exercise Program Chapter 6 Care and Maintenance ...

Page 7: ...apter One Basic Operation Starting And Stopping Your Treadmill Safely Place your feet on the straddle covers Attach the safety lanyard to your waistband Place the safety key on the key holder Set up your workout and press Stop the treadmill by reducing speed to 2 mph then press ...

Page 8: ...ss at any time to begin your workout Note that HRC workouts require settings adjustments Adjusting Settings Use the keys to adjust numeric settings Press to accept each settings adjustment Primary Controls During your workout press to stop the treadbelt and pause your workout Press to resume your workout Press and hold to clear your workout Safety Lanyard This magnetized cord must be in place on t...

Page 9: ...adbelt at 0 5 mph at the default workout time of 30 minutes OR Setting Time or Distance Targets Enter your weight and press Press for manual workout Now either enter a workout time and press or press to be prompted for a target distance You can keep adjusting your workout setup by repeatedly pressing Your workout starts only when you press ...

Page 10: ...e heart rate monitoring feature this kind of monitoring gives you valuable feedback on your effort level Chest strap monitoring also allows you to use Heart Rate Control the most advanced exercise control system available When you wear a Polar or compatible transmitter strap included the treadmill will display your heart rate as a digital beats per minute bpm readout The transmitter strap should b...

Page 11: ...nts 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 and free of both dirt and hand lotions When using a Heart Rate Control workout it is best to use chest strap monitoring These workouts work best with the extra accuracy ga...

Page 12: ...orkout by pressing the workout key you are using adjusting the numeric level then pressing Change to a new pre set workout during your workout by pressing a new Program Profile key and pressing In a walking workout all speeds are under 4 mph Increasing levels increases speed from 2 to 4 mph and incline from 4 to 10 speed and incline stay constant in the work section Speed or incline changes in the...

Page 13: ...Zero grade walking or running intervals are in one minute segments Grade changes are permanent speed changes affect the current one minute segment only Zero grade gradually increases speed then decreases speed changing once per minute Grade changes are permanent speed changes affect the current one minute segment only Changes in Speed Changes in Speed ...

Page 14: ...ntroduction Easy Steps to a HRC Workout Workout Setup Important Points About HRC Chapter 1 Basic Operation Chapter 2 Heart Rate Control Chapter 3 User Workouts Chapter 4 Fitness Test Chapter 5 Designing an Exercise Program Chapter 6 Care and Maintenance ...

Page 15: ...ven your diet and emotional state Using heart rate to control workload 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 treadmill for several workouts in the manual mode while monitoring your heart rate Compare your heart rate with how you feel to ensure your safety an...

Page 16: ...t time Press 3 Adjust the target heart rate Press Use the chart in Appendix A to help pick a target heart rate 4 Adjust the maximum speed the treadmill will use during the workout Press Tip for a comfortable walking workout set a maximum speed of 2 5 or 3 mph 5 Adjust the maximum incline the treadmill will use during the workout Press Tip if you prefer a walking workout see step 4 set a maximum in...

Page 17: ...kout parameters under numbered workouts for example Target HR 1 Target HR 2 You can select these in later workouts so you don t have to re enter your workout parameters which tend to stay the same from workout to workout During workout setup if you keep pressing you will continue to scroll through the workout setup parameters You can press at any time to accept the current parameters and begin you...

Page 18: ... ordinary tap water may be used prior to your workout if desired If the transmitter strap is adjusted or moved while exercising communication may be temporarily affected The transmitter strap sends a low level radio signal to the treadmill so interference from other radio and sound waves including everything from cordless telephones to loudspeakers is possible The good news is that interference is...

Page 19: ...Owner s Guide 19 A grounded outlet is critical for the HRC system to function properly Use a dedicated 115 VAC grounded outlet to help prevent interference Important Points About HRC chapter Two Heart Rate Controlled Workouts ...

Page 20: ...kouts In This Chapter Record and Run User Workouts Chapter 1 Basic Operation Chapter 2 Heart Rate Control Chapter 3 User Workouts Chapter 4 Fitness Test Chapter 5 Designing an Exercise Program Chapter 6 Care and Maintenance ...

Page 21: ...e settings you cannot choose a target workout time or distance Time must count up during your workout in order to be recorded Up to 36 changes in speed or incline can be recorded Each speed incline pair of changes must be separated by at least 30 seconds To save a manual workout press as you normally would to end your workout Now press and hold until the display shows Save User 1 You can save your...

Page 22: ...hapter Gerkin Fitness Test Accuracy of the Gerkin Test Chapter 1 Basic Operation Chapter 2 Heart Rate Control Workouts Chapter 3 User Workouts Chapter 4 Fitness Test Chapter 5 Designing an Exercise Program Chapter 6 Care and Maintenance ...

Page 23: ...rcement community Like most fitness tests it is classified as a graded exercise test GXT The test is stopped at the point your heart rate reaches 85 of your age predicted maximum Select the Gerkin test under the Advanced Options key Enter your age which is used to calculate your test termination point The Gerkin protocol starts at 4 5 miles per hour at a 0 incline It then increases speed or inclin...

Page 24: ...rotocol overpredicts VO2max in healthy men and women and therefore should not be used for predicting VO2max in individual firefighters particularly if VO2max is a criterion for inclusion or exclusion from duty At this time a valid treadmill running test is needed for predicting the VO2max value of individual firefighters However for the fitness enthusiast who is interested in monitoring their fitn...

Page 25: ...ng the F I T Concept Your F I T Program Establishing and Maintaining Fitness Weight Sports Training Programs Chapter 1 Basic Operation Chapter 2 Heart Rate Control Workouts Chapter 3 User Workouts Chapter 4 Fitness Test Chapter 5 Designing an Exercise Program Chapter 6 Care and Maintenance ...

Page 26: ...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 are just beginning an exercise program you may be most comfortable walking at a speed of 1 2 mph As you use your tr...

Page 27: ...amount of energy your body uses when you re resting If a physical activity has an equivalent of 6 METs its energy demands are 6 times that of your resting state The MET is a useful measurement because it accounts for differences in body weight See Appendix B for more details Time How Long You Exercise Sustained exercise conditions your heart lungs and muscles The longer you are able to sustain exe...

Page 28: ...lse 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 enough to condition but well within safe limits The AHA recommends that you a...

Page 29: ...ication 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 until you begin to perspire lightly and breathe more deeply Warmi...

Page 30: ...xed Exercise Cooling down relaxes your muscles and gradually 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 exerci...

Page 31: ... 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 wil...

Page 32: ...ise will help suppress your appetite Take exercise breaks throughout the day to help increase your metabolism and caloric expenditure When you are training to improve strength and performance Exercise four to five days a week Alternate exercise days between intervals of hard to very hard exercise and easy to moderate exercise Exercise for 30 minutes or longer Warning these strategies are intended ...

Page 33: ...dbelt Lubrication and Cleaning Treadbelt Adjustment Treadbelt Tension Chapter 1 Basic Operation Chapter 2 Heart Rate Control Workouts Chapter 3 User Workouts Chapter 4 Fitness Test Chapter 5 Designing an Exercise Program Chapter 6 Care and Maintenance ...

Page 34: ...onal comfort and cushioning Please note based on your exercise regimen activity you may be required to lubricate the belt with approved TRUE Fitness lubrication more frequently than a traditional belt for premium performance Please contact your dealer to obtain the proper lubricants Daily Perspiration should be wiped from the control console and treadmill surfaces after your workout Weekly You sho...

Page 35: ...the factory However when the treadmill is used on an uneven surface please follow these instructions 1 Stand beside the treadmill place the safety key onto the control panel and follow operating instructions for running the treadmill at 5 mph 2 If the belt is off center to the right turn the left roller adjustment bolt counter clock wise 1 4 turn If the belt is off center to the left turn the left...

Page 36: ...oller adjustment bolts counter clockwise until the treadbelt just begins slipping when walking on it then turn both rear roller adjustment bolts clockwise in equal quarter turn increments until the treadbelt stops slipping Note Be sure to run on treadbelt to ensure that the it does not shift while under load ...

Page 37: ...Appendix A Target Heart Rate Chart A Guide to Help You Pick an Initial Target Heart Rate ...

Page 38: ...Owner s Guide 38 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 Note Medications often affect heart rate ...

Page 39: ...Appendix B METs Table How Speed and Incline Affect Workload Expressed in METs ...

Page 40: ...PS900 PS1100 Treadmill Owner s Guide 40 Appendix B Chart for Mets ...

Page 41: ...Appendix C Specifications The Size and Performance Attributes of Your PS900 PS1100 ...

Page 42: ...Tactile Switches Express Command Keys 5 Calorie Burner Speed Interval Cardio Challenge Hill Interval HRC Cruise Control Data Readouts Speed Incline Elapsed Time Distance Pace Heart Rate Time Remaining METs Calories Target Heart Rate Message Center 17 Character Alphanumeric Contact Heart Rate 4 Sensing Pads Telemetry Heart Rate Wireless HRC Workout 1 Target HRC Preset Workouts 6 Manual Quick Start ...

Page 43: ... 2008 TRUE Fitness 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 071508 ...

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