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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 Aerobic Fitness

Managing Weight

Sports Training

chapter seven

49

Chapter 1: Basic Operation
Chapter 2: Heart Rate Control Workouts
Chapter 3: User Programs
Chapter 4: Gerkin Fitness Test
Chapter 5: HRC Planner
Chapter 6: Audio and Fan Accessories

Chapter 7: Designing an Exercise Program

Chapter 8: Care and Maintenance

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Содержание Excel ES 5.0

Страница 1: ...Excel Series Owner s Manual ...

Страница 2: ...ent True 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...

Страница 3: ...rior to use Inspect the treadmill 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 mounting or dismounting the treadmill Read understand and test the emergency stop procedures before use Disconnect all power before servicing the treadmill Do not operate ...

Страница 4: ... and animals away This treadmill is intended for residential use only All exercise equipment is potentially hazardous If attention is not paid to the conditions of equipment usage death or serious injury could occur E X C E L S E R I E S O W N E R S G U I D E Review for Your Safety IMPORTANT SAFETY INSTRUCTIONS 3 ...

Страница 5: ...ts only when you press Press to begin your workout Adjust speed or incline at any time by using the dedicated speed and incline keys on the control pod or press or and use My Wheel or numeric keys pressing to accept your adjustment Change workouts during your workout by pressing a Quick Workout key or the Pre Set Workout key and pressing Change data readouts by pressing Pause your workout by press...

Страница 6: ...grams page 33 4 Gerkin Fitness Test page 37 5 HRC Planner page 41 Appendix A page 65 Appendix C page 73 6 Audio and Fan Accessories page 45 7 Designing an Exercise Program page 49 8 Care and Maintenance page 57 Appendix B page 69 E X C E L S E R I E S O W N E R S G U I D E Table of Contents 5 5 ...

Страница 7: ...els you might notice descriptions of features that are different from your treadmill The main differences are in the consoles ES 5 0 Single window LCD display Touch sensitive keys My Wheel Controller HRC Planner SOFT Select Main controls on balance bar pod Cooling fans E X C E L S E R I E S O W N E R S G U I D E Model Diﬀerences 6 ...

Страница 8: ...ES 7 0 Adds to ES 5 0 Dual window LCD display Audio system instead of fans ES 9 0 Adds to ES 7 0 3 decline Cooling fans E X C E L S E R I E S O W N E R S G U I D E Model Diﬀerences 7 ...

Страница 9: ...covers Attach the safety lanyard to your waistband Place the safety key on the key holder Set up your workout see Chapter 1 and press Stop the treadmill by reducing speed to 2 mph then press E X C E L S E R I E S O W N E R S G U I D E Starting And Stopping theTreadmill Safely 8 ...

Страница 10: ...ng Special Workouts Classic Pre Set Workouts Actual Speed Display chapter one 9 Chapter 1 Basic Operation Chapter 2 Heart Rate Control Workouts Chapter 3 User Programs Chapter 4 Gerkin Fitness Test Chapter 5 HRC Planner Chapter 6 Audio and Fan Accessories Chapter 7 Designing an Exercise Program Chapter 8 Care and Maintenance ...

Страница 11: ...orkout Note that HRC and HRC Planner workouts require settings adjustments Adjusting Settings Use the numeric keypad the keys or My Wheel see next page to adjust numeric settings Press to accept each settings adjustment Control Pod 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 Change Data Di...

Страница 12: ...where on My Wheel then drag your finger clockwise to increase and counterclockwise to decrease Step 3 Press to accept your value change If you do not press enter within 3 seconds the original value will remain unchanged During Run Mode Actions on My Wheel perform a change speed function requiring the confirming press as usual Note any values adjustable by My Wheel are also adjustable by the numeri...

Страница 13: ... 3 mph Press this single key to quickstart the treadmill into the walk segment of Level 8 Speed Intervals alternating between 2 2 mph and 5 mph in one minute increments See Special Workouts and Speed Interval workout section for how to change these speeds Quick Starts treadmill to 6 mph Press the Cool Down key to exit your workout into a walk The cool down speed at 0 grade is calculated to be 40 o...

Страница 14: ... again Press the key at any time to change your workout time from the default 30 minutes During workout set up set a correct body weight including clothes so the treadmill can better estimate your calorie expenditure This features lets you adjust the softness of the running surface Move the lever on the right side of the treadmill from 1 softest to 8 firmest SOFT Select is especially useful to acc...

Страница 15: ...eart Rate Control the most advanced exercise control system available When you wear a Polar or compatible transmitter strap the treadmill 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 inch below the pectoral muscles breast line see picture Women should be careful to place the transmitter below their ...

Страница 16: ...s the Heart Rate label will start flashing in time with your heart 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 Important The CHR System should only be used at speeds of 4 mph or lower Above this speed the CHR accuracy is unavoidably unreliable due to large muscle movements E...

Страница 17: ...s are clean free of both dirt and hand lotions 5 See Appendix A for more details on Contact Heart Rate monitoring When using a Heart Rate Control 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 For Best CHR Results Contact Heart Rate CHAPTER ONE BASIC OPERATION 16 E X C E L S E R I E S O W N ...

Страница 18: ... 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 E X C E L S E R I E S O W N E R S G U I D E Contact Heart Rate CHAPTER ONE BASIC OPERATION 17 ...

Страница 19: ...y repeatedly and pressing at your desired workout In a walking workout all speeds are under 4 mph Increasing levels increases speed from 2 to 4 mph and grade from 4 to 10 speed and grade stay constant in the work section Speed or grade changes in the work section are permanent Walking intervals with grade alternate between hills and nearly flat in two minute segments Speed changes are permanent gr...

Страница 20: ...de 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 Walking and Running Speed Intervals Walking and Running Speed Ramp R IDING Y E X C E L S E R I E S O W N E R S G U I D E Special Workouts CHAPTER ONE BASIC OPERATION 19 ...

Страница 21: ...individual workout sections Incline changes in varying amounts the new Hills workout has hills of the same size all throughout the workout Very similar to Hill Intervals with varying incline changes Similar to Speed Ramp except both speed and grade change Glute Buster Leg Shaper Cardio Challenge Classic Pre Set Workouts CHAPTER ONE BASIC OPERATION 20 E X C E L S E R I E S O W N E R S G U I D E Inc...

Страница 22: ...g to a new target speed the matrix display readout will display the actual speed As the speed is changing the message center will display TARGET 12 0 MPH Once the treadmill reaches the new target speed the Speed readout will show the target speed E X C E L S E R I E S O W N E R S G U I D E Classic Pre Set Workouts CHAPTER ONE BASIC OPERATION 21 ...

Страница 23: ... Controls Your Heart Rate Examples of HRC Workouts Cruise Control Examples of Walking Workouts Examples of Running Workouts Important Points About HRC HRC Safety Features chapter two 23 Chapter 1 Basic Operation Chapter 2 Heart Rate Control Workouts Chapter 3 User Programs Chapter 4 Gerkin Fitness Test Chapter 5 HRC Planner Chapter 6 Audio and Fan Accessories Chapter 7 Designing an Exercise Progra...

Страница 24: ...our diet and emotional state 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 treadmill for several workouts in the manual mode while monitoring your heart rate Compare your heart rate with how you feel to ensure y...

Страница 25: ...rt rate by pressing a single key Interval heart rate training the treadmill alternates work intervals at your selected target heart rate with rest intervals that are at workload You set the length of both intervals Distance based HRC ES 7 0 and ES 9 0 only set a target heart rate and select one of four distances just like running a road course 2 miles 4 miles 5 kilometers or 10 kilometers 1 Put on...

Страница 26: ...e or distance the treadmill reduces workload by half and goes back into Manual Control mode where you directly control your cool down Your treadmill can remember more than one workout setup for a heart rate control workout The ES 5 0 has five target and two interval HRC setups and the ES 7 0 and ES 9 0 have 5 target 5 interval and 4 distance based HRC setups It stores each set of workout parameter...

Страница 27: ...stance accumulated during warm up are not counted against your selected workout time or distance those values start at zero when the treadmill reaches heart rate control mode This time and distance are accumulated into the workout summary data as is your cooldown exercise Interval HRC works just like constant heart rate control up through the first work interval When your workout reaches your firs...

Страница 28: ...ur target heart rate This allows your body to adapt to your workout Increasing work load gradually will allow you to enter the heart rate control stage without overshooting your target Warming up too fast may cause you to overshoot your target If this occurs it may take several minutes before the computer software can control your heart rate You may overshoot and undershoot your target for several...

Страница 29: ...6 This is the simplest way to enter target heart rate training While in manual or any program you can enter Target Heart Rate Control by simply pressing the 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...

Страница 30: ...your maximum attainable speed in the HRC stage will be 7 mph If at any time you enter the HRC stage with incline you will have an additional 4 of incline available in the HRC stage If you enter the HRC stage at 1 incline your maximum attainable incline will be 5 If you do not enter the HRC stage with incline no incline will be available during the HRC stage of your workout Only speed will be used ...

Страница 31: ...ap 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 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 breat...

Страница 32: ... exceeds your target by 12 beats there will be a 30 MET reduction in workload to reduce your heart rate If your heart rate exceeds your target by 20 beats the unit will automatically shut off as a precautionary measure Be cautious when selecting your target heart rate so the 20 beat variance will not exceed your maximum heart rate as determined by your physician E X C E L S E R I E S O W N E R S G...

Страница 33: ...s chapter three 33 Chapter 1 Basic Operation Chapter 2 Heart Rate Control Workouts Chapter 3 User Programs Chapter 4 Gerkin Fitness Test Chapter 5 HRC Planner Chapter 6 Audio and Fan Accessories Chapter 7 Designing an Exercise Program Chapter 8 Care and Maintenance ...

Страница 34: ...ecorded 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 workout in User 1 or press to select User 2 or User 3 Press and hold to save the workout program you have selected To use a User Program that you have saved simply select...

Страница 35: ... Gerkin Fitness Test chapter four 37 Chapter 1 Basic Operation Chapter 2 Heart Rate Control Workouts Chapter 3 User Programs Chapter 4 Gerkin Fitness Test Chapter 5 HRC Planner Chapter 6 Audio and Fan Accessories Chapter 7 Designing an Exercise Program Chapter 8 Care and Maintenance ...

Страница 36: ...e 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 incline every 60 seconds For example at the seven minute mark the speed increases to 6 miles per hour while the incline raises to 8 When your heart rate reaches 85 of your age predicted maximum ...

Страница 37: ...hters 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 fitness level the Gerkin test can be used to measure progress over time Accuracy of the Gerkin Test E X C E L S E R I E S O W N E R S...

Страница 38: ...n Maintenance Workout chapter five 41 Chapter 1 Basic Operation Chapter 2 Heart Rate Control Workouts Chapter 3 User Programs Chapter 4 Gerkin Fitness Test Chapter 5 HRC Planner Chapter 6 Audio and Fan Accessories Chapter 7 Designing an Exercise Program Chapter 8 Care and Maintenance ...

Страница 39: ...nown pulse points like your wrist or your neck and count for at least 30 seconds then convert to a beats per minute number Current activity level choose from not active moderately active 20 60 minutes of moderate to vigorous activity per week and very active more than 60 minutes of moderate to vigorous activity per week See workout suggestion section for how this selection affects your training pr...

Страница 40: ...gested workout or you may skip back to an easier workout or even skip forward to a more challenging workout HRC Planner remembers the last workout you complete and resets its internal pointer to that spot The next suggested workout is always the workout after the last workout you completed as determined by the 24 week training program Workouts Stay the Same for a Week HRC Planner generates workout...

Страница 41: ... 7 0 and ES 9 0 chapter six 45 Chapter 1 Basic Operation Chapter 2 Heart Rate Control Workouts Chapter 3 User Programs Chapter 4 Gerkin Fitness Test Chapter 5 HRC Planner Chapter 6 Audio and Fan Accessories Chapter 7 Designing an Exercise Program Chapter 8 Care and Maintenance ...

Страница 42: ...eys to control the speaker volume CAUTION Do not connect your music player while the treadbelt is moving due to risk of static shock damaging electrical components Make sure the treadbelt is stopped and your feet are on the straddle covers before you connect your music player E X C E L S E R I E S O W N E R S G U I D E Fans on ES 5 0 CHAPTER SIX AUDIO AND FAN ACCESSORIES Fans on ES 5 0 ES 9 0 Audi...

Страница 43: ...Exercise Program Establishing and Maintaining Aerobic Fitness Managing Weight Sports Training chapter seven 49 Chapter 1 Basic Operation Chapter 2 Heart Rate Control Workouts Chapter 3 User Programs Chapter 4 Gerkin Fitness Test Chapter 5 HRC Planner Chapter 6 Audio and Fan Accessories Chapter 7 Designing an Exercise Program Chapter 8 Care and Maintenance ...

Страница 44: ...d 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 exercise program you ma...

Страница 45: ...mands are 6 times that of your resting state The MET is a useful measurement because it accounts for differences in body weight See Appendix C for more details 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 stea...

Страница 46: ...rt 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 ...

Страница 47: ...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 breath more deeply Warming up prepares your heart and other muscles for more intense exercise and helps you avoid premature exhaustion Begin each workout by walking eve...

Страница 48: ...Relaxed 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 ex...

Страница 49: ... 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 percentage of body fat If weight loss is a goal combine an increase in the length of your workouts with a moderate decrease in caloric intak...

Страница 50: ...l 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 average healthy...

Страница 51: ...justment Treadbelt Tension chapter eight 57 Chapter 1 Basic Operation Chapter 2 Heart Rate Control Workouts Chapter 3 User Programs Chapter 4 Gerkin Fitness Test Chapter 5 HRC Planner Chapter 6 Audio and Fan Accessories Chapter 7 Designing an Exercise Program Chapter 8 Care and Maintenance ...

Страница 52: ...is more than 10 hours per week True recommends lubricating every six months 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 should wipe down your treadmill once a week with a water dampened soft cloth Be careful not to get excessive moisture between the edge of the overlay pa...

Страница 53: ... 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 roller adjustment bolt 1 4 turn clockwise 3 Let the machine run for several minutes to check the alignment Belt alignment does not nee...

Страница 54: ...djustment bolts counter clockwise until treadbelt just begins slipping when walking on it then turn both rear roller adjustment bolts clockwise in equal quarter turn increments until treadbelt stops slipping Note Be sure to run on treadbelt to ensure that the treadbelt does not slip while under load Treadbelt Tension 60 ...

Страница 55: ...not illuminate A No power to treadmill B Circuit breaker trip C Upper wire harness not connected or completely connected Restore power at electrical outlet or reset circuit breaker if in on off position Reset Circuit Breaker Service required Incline Motor and tread motor will not turn on A Upper wire harness damaged or not connected or completely connected Service required Incline motor does not o...

Страница 56: ...ay trip GFI circuit Replace breaker Use 20 amp circuit Remove the other electrical appliances on same circuit Have circuit checked by electrician Treadbelt feels unsmooth jerks intermittently A Object between belt and deck B Object under belt C Loose tread motor drive belt D Loose treadbelt tension Remove object between belt and deck Remove object from under belt Service required See Adjustment se...

Страница 57: ...AL Treadmill cannot achieve target speed Re calibrate treadmill E3 RECAL This error occurs when a data error is detected in the EEPROM Replace the control panel E4 KEY STK stop Caused by pressing and holding the stop key for more than five seconds E5 SENSOR This message is displayed when there is no speed feedback All errors require service by a qualified technician To clear the error turn power o...

Страница 58: ...ey insertions These messages will be displayed until a key is pressed Every time these messages are displayed a tone will sound twice S1 LUBE This message is displayed when lubrication of the deck is recommended S2 CLEAN This message is displayed every 500 miles Prompt to clean treadmill S3 MOTOR This message is displayed every 2500 hours Prompt to check motor brushes Diagnostics Service Messages ...

Страница 59: ...Target Heart Rate Chart A Guide to Help You Pick an Initial Target Heart Rate appendix a 65 ...

Страница 60: ...your physician before beginning any exercise program He can help determine an appropriate target heart rate Medications often affect heart rate E X C E L S E R I E S O W N E R S G U I D E APPENDIX A TARGET HEART RATE CHART 67 ...

Страница 61: ...METs Table How Speed and Incline Affect Workload Expressed in METs appendix b 69 ...

Страница 62: ...E X C E L S E R I E S O W N E R S G U I D E APPENDIX B METS TABLE 71 ...

Страница 63: ...METs Explanation and Formulas The Metabolic Formulas Behind Energy Expenditure Estimates A Note About Calorie Expenditure Calculations appendix c 73 ...

Страница 64: ... oxygen usage by the body where ml is milliliters the actual measured volume of gaseous oxygen min is minutes kg is bodyweight in kilograms This energy consumption rate corresponds to about 72 calories per hour for a 150 pound person which approximates the average basal metabolic rate of the general population The best formulas for treadmill energy expenditure also use oxygen usage by the body or ...

Страница 65: ...M overstates the energy difference between running and walking Costill believes running requires 60 more energy than walking not 100 as calculated by the ACSM Using the same example Costill s calculations result in 496 cal hour for running 5 mph with 313 cal hour for walking 5 mph One potential source of calorie estimate error is that the treadmill doesn t know if you are running or walking so it ...

Страница 66: ...Bibliography References and Selected Readings bibliography 77 ...

Страница 67: ... Frank I and Katch Victor L Exercise Physiology 5th edition Baltimore Lippincott Williams Williams 2001 McMahon Thomas A and Bonner John T On Size and Life New York W H Freeman 1985 ISBN 0 716 75000 7 Pollack Michael L Gaesser Glenn A Butcher Janus D et al 1998 The recommended quantity and quality of exercise for developing and maintaining cardiorespiratory and muscular fitness in healthy adults T...

Страница 68: ...DR JEPhome htm Starr Robert M and Doyle Jay D 550 ZTX Owner s Guide Colophon edition O Fallon True Fitness Technologies 2003 Swain David P and Leutholtz Brian C Metabolic Calculations Simplified Baltimore Williams Wilkins 1997 Tufte Edward R Visual Explanations Chesire Connecticut Graphics Press 1997 Whitmore Jack H and Costill David L Physiology of Sport and Exercise 2nd edition Champaign Illinoi...

Страница 69: ...6 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 truefitness com Part 0R507200 ...

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