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chapter five

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 Aerobic Fitness

Managing Weight

Sports Training

27

Chapter 1: Riding Your Elliptical
Chapter 2: The Display
Chapter 3: Manual and Pre-Set Programs
Chapter 4: Heart Rate Control

Chapter 5: Designing an Exercise Program

Chapter 6: Care and Maintenance
Chapter 7: Elliptical Specifications

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Содержание Elliptical

Страница 1: ...Elliptical Owner s Manual ...

Страница 2: ... is proud to Deliver The Best In 1981 Frank Trulaske launched True Fitness Technology Inc and began manufacturing hand crafted treadmills His team s obsession with quality has propelled True to the top of the 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 and cut...

Страница 3: ...se you feel faint dizzy or experience pain stop and consult your physician Obtain proper instruction prior to use Inspect the PSX Elliptical 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 mounting or dismounting the elliptical PSX Elliptical Owner s G...

Страница 4: ... INSTRUCTIONS 4 Do not exceed maximum user weight of 300 lbs Keep all surfaces clean and dry Keep children and animals away All exercise equipment is potentially hazardous If attention is not paid to the conditions of equipment usage death or serious injury could occur ...

Страница 5: ...g Your Elliptical Basic operation of everything except the console page 7 3 Manual and Pre Set Programs Details on basic exercise modes page 17 2 The Display Describes each key and data display feature page 13 Quick Start It s easy to use your new elliptical page 3 7 Elliptical Specifications Operational and physical attributes of your elliptical page 37 6 Care and Maintenance Keeping your ellipti...

Страница 6: ...ction and workout time Enter your workout parameters and press or immediately press for a quick start into a manual workout At any time during your workout change workouts by pressing a program key The elliptical will retain your workout data for about 15 seconds after you stop pedaling Press the Display Shift key to change the workout data display Just Get On And Ride Starting Up Change Workouts ...

Страница 7: ...ing the Chest Strap Using Contact Heart Rate Getting the Best Results Possible Chapter 1 Riding Your Elliptical Chapter 2 The Display Chapter 3 Manual and Pre Set Programs Chapter 4 Heart Rate Control Chapter 5 Designing an Exercise Program Chapter 6 Care and Maintenance Chapter 7 Elliptical Specifications 7 ...

Страница 8: ...tical riding does not change with different body weights Place your feet anywhere on the foot pads Most riders prefer their feet to be as close together as possible but choose your own position for maximum comfort 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 ma...

Страница 9: ...ing deeper and more frequently to see if it helps your exercise regimen The PSX Elliptical has two ways of monitoring your heart rate By using a chest strap that transmits your heart rate to the bike via radio or by using the metal contact heart rate pads on the handlebars Although your elliptical functions fine without using the heart rate monitoring feature this kind of monitoring gives you valu...

Страница 10: ... be used prior to your workout if desired Examples of Heart Rates Found in Daily Life An average 30 year old might have a resting heart rate when sitting totally still for several minutes of 65 During hard exercise that can be sustained for 10 to 15 minutes it might be around 140 continuously A maximum heart rate that requires maximal exercise for several minutes to attain is 185 A 30 year old in ...

Страница 11: ...rt beat During this time the system is analyzing and locking in your heart rate Within about 15 seconds your digital heart rate in beats per minute bpm should be displayed A Note on CHR Accuracy 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 thei...

Страница 12: ...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 HRC workout it is best to use chest strap monitoring These workouts work best with the extra accuracy gained from a chest contact heart rate monitoring system ...

Страница 13: ...Upper Panel The Lower Panel Chapter 1 Riding Your Elliptical Chapter 2 The Display Chapter 3 Manual and Pre Set Programs Chapter 4 Heart Rate Control Chapter 5 Designing an Exercise Program Chapter 6 Care and Maintenance Chapter 7 Elliptical Specifications 13 ...

Страница 14: ...PLAY 14 The elliptical display has two jobs to let 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 ...

Страница 15: ... 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 Display Shift Changes data readouts from one set of four to the other set Press and hold for two seconds to automatically h...

Страница 16: ...nstant Heart Rate Control If already in a workout selects Cruise Control HRC Pre set Programs Selects desired program proﬁle Workload Adjusts workload up and down Keys repeat if held down Enter Accepts the current data entry Numeric Used for data entry in workout setup During a workout used to change workload by entering a numeric value and pressing Clear Zeros out current data entry ...

Страница 17: ...r Manual Program Profiles Chapter 1 Riding Your Elliptical Chapter 2 The Display Chapter 3 Manual and Pre Set Programs Chapter 4 Heart Rate Control Chapter 5 Designing an Exercise Program Chapter 6 Care and Maintenance Chapter 7 Elliptical Specifications 17 ...

Страница 18: ...ut with the workload gradually rising until you reach the middle of your workout time then gradually decreasing to the end Weight Loss with a warmup stage increasing to a steady state workload for the majority of the workout then a cool down at the end Hill Interval with four work intervals separated by four rest intervals The Random program creates a different program profile each time you press ...

Страница 19: ...Program Profiles CHAPTER THREE MANUAL AND PRE SET PROGRAMS PS 75 Treadmill Owner s Guide 19 PSX Elliptical Owner s Guide 19 Program Profiles C V Workout Weight Loss Hill Interval ...

Страница 20: ...rt Rate Chart Heart Rate Control Programs Important Points About HRC Chapter 1 Riding Your Elliptical Chapter 2 The Display Chapter 3 Manual and Pre Set Programs Chapter 4 Heart Rate Control Chapter 5 Designing an Exercise Program Chapter 6 Care and Maintenance Chapter 7 Elliptical Specifications 21 ...

Страница 21: ...t of the workout environment even your diet and emotional state Thus using heart rate to control workload takes the guesswork out of your workout settings Consult your physician before using heart rate controlled workouts for advice on selecting a target heart rate range Also it is important to use the elliptical for several workouts in the manual mode while monitoring your heart rate Compare your...

Страница 22: ... Constant pick a target heart rate and the elliptical will control your workout from the very beginning so that you reach your target within five to seven minutes Cruise Control while in any program set your current heart rate as your target by pressing a single key Remember to check with your physician before beginning any exercise program She can help determine an appropriate target heart rate M...

Страница 23: ...PSX Elliptical Owner s Guide Target Heart Rate Chart CHAPTER FOUR HEART RATE CONTROL 24 Target Heart Rate Chart ...

Страница 24: ...ining While in manual or any program you can enter Constant HRC by simply pressing the Heart Rate Control key Your current heart rate will be set as the target For best results you should be at least five minutes into your workout and warmed up This will allow Cruise Control to more accurately control your heart rate Remember you must be wearing a chest strap and your heart rate should be displaye...

Страница 25: ... cordless telephones to loudspeakers is possible The good news is that this 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 ...

Страница 26: ... Needs Beginning Your Exercise Program Establishing and Maintaining Aerobic Fitness Managing Weight Sports Training 27 Chapter 1 Riding Your Elliptical Chapter 2 The Display Chapter 3 Manual and Pre Set Programs Chapter 4 Heart Rate Control Chapter 5 Designing an Exercise Program Chapter 6 Care and Maintenance Chapter 7 Elliptical Specifications ...

Страница 27: ... your heart muscle and condition your 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 are just beginning an ex...

Страница 28: ...ET is the 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 Time How Long You Exercise Sustained exercise conditions your heart lungs and muscles The longer you are able to sustain exercise within your targ...

Страница 29: ...oping your fitness program The formula to calculate average maximum 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 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 p...

Страница 30: ...u 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 Warming up prepares your heart and other muscles for more intense exercise and helps you avoid premature exhaustion...

Страница 31: ...ed 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 exercis...

Страница 32: ... 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 your body composition by lowering your per...

Страница 33: ... exercise will help 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 av...

Страница 34: ... Care for Your Elliptical 35 Chapter 1 Riding Your Elliptical Chapter 2 The Display Chapter 3 Manual and Pre Set Programs Chapter 4 Heart Rate Control Chapter 5 Designing an Exercise Program Chapter 6 Care and Maintenance Chapter 7 Elliptical Specifications ...

Страница 35: ...ds Weekly Wipe down your PSX Elliptical once a week with a water dampened soft cloth On the contact heart rate pads use a glass cleaning solution Be careful not to get excessive moisture between the edge of the overlay panel and the console as this might create an electrical hazard or cause the electronics to fail Expert service and maintenance at a reasonable cost are available through your facto...

Страница 36: ... Physical Specifications 37 Chapter 1 Riding Your Elliptical Chapter 2 The Display Chapter 3 Manual and Pre Set Programs Chapter 4 Heart Rate Control Chapter 5 Designing an Exercise Program Chapter 6 Care and Maintenance Chapter 7 Elliptical Specifications ...

Страница 37: ...CHAPTER SEVEN ELLIPTICAL SPECIFICATIONS PSX Elliptical Owner s Guide 38 Specifications Workload Range 30 450 watts Weight 353 pounds Maximum User Weight 300 pounds Workload Control System PSX self generating electromagnetic braking ...

Страница 38: ...7 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 O Fallon MO 63366 800 426 6570 www truefitness com 00549100 ...

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