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ES Treadmills Owner’s Guide

Appendix A

Target Heart Rate Chart

Содержание Excel ES 7.0

Страница 1: ...ES9 0 ES7 0 Treadmill Owner s Manual truefitness com 800 426 6570 1 636 272 7100 ...

Страница 2: ...features 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 cardio workouts among beginners rehab patients and top athletes world wide Today TRUE Fitness offe...

Страница 3: ... physician Obtain proper instruction prior 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 s...

Страница 4: ...se only All exercise equipment is potentially hazardous If attention is not paid to the conditions of equipment usage death or serious injury could occur Ensure that the back of the treadmill is placed at least 39 away from a wall or other obstructions Ensure the the sides of the treadmill are placed at least 20 away from a wall or other obstructions Review for Your Safety Important Safety Instruc...

Страница 5: ...eatedly pressing to go to the next setting Your workout starts 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 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 w...

Страница 6: ... 29 Foolproof heart rate feedback workouts 4 Custom Workouts 39 How to record and run User Workouts 5 Gerkin Fitness Test 46 6 RxHRC 49 7 Fans 52 8 Designing an Exercise Program 54 9 Care and Mainenance 62 Appendix A 70 Maximum Heart rate Target Heart Rate Appendix B 72 Treadmill Specifications Specifications Features Software are subject to change ...

Страница 7: ...n the straddle 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 Starting And Stopping the Treadmill Safely ...

Страница 8: ...act Heart Rate Special Workouts Classic Pre Set Workouts Chapter One Chapter 1 Basic Operation Chapter 2 Console Operation Chapter 3 Heart Rate Control Workouts Chapter 4 User Workouts Chapter 5 Gerkin Fitness Test Chapter 6 RxHRC Chapter 7 Fans Chapter 8 Designing an Exercise Program Chapter 9 Care and Maintenance ...

Страница 9: ...to begin your workout Note that HRC and HRC Planner workouts require settings adjustments Adjusting Settings Use the numeric keypad and the keys 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 Display D...

Страница 10: ... press Press this single key to quickstart the treadmill to 3 mph Press this single key to quickstart the treadmill into the walk segment of Level 8 Speed Intervals alternating between 3 mph 6 mph in one minute increments See page 11 to learn a how to customize 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 ca...

Страница 11: ...eed as that key s operating speed Pressing that key will change the treadmill speed to that speed Note you can t set a higher speed for the walk key than is set in the run key Tip set the walk key speed first The walk run key uses the speeds set in the walk and run keys in an interval workout pattern It alternates every 60 seconds between the walk speed and the run speed Before you customize these...

Страница 12: ...Speed by pressing again 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 accommodate users of different weights or those with special physica...

Страница 13: ...al workout Make sure this is a comfortable speed for you Note this speed will not necessarily ever be attained during the workout See Step 8 below for more information 5 If your calorie goal exceeds the ability of the treadmill to attain you will be re prompted to either reduce your calorie goal or increase your maximum speed 6 When your calorie goal is within the abilities of the treadmill press ...

Страница 14: ...ed Pressing that key will change the treadmill speed to that speed Note you can t set a higher speed for the walk key than is set in the run key Tip set the walk key speed first The walk run key uses the speeds set in the walk and run keys in an interval workout pattern It alternates every 60 seconds between the walk speed and the run speed Before you customize these keys the walk key is set to 3 ...

Страница 15: ... Hill Intervals Leg Shaper Sports Training Calorie Burn HRC Performance By pressing the Performance key users have the option of choosing one of seven separate programs that assist users in achieving their performance related goals These programs are 5k and 10k Workouts Custom Interval Custom Workout Speed Intervals Speed Ramp Glute Buster Cardio Challenge Other Settings Chapter One Basic Operatio...

Страница 16: ...ll change the Time display to Elapsed Time Pressing Change Display again will change back to predicted finish time Important Note About Calorie Usage The treadmill estimates your calorie usage using formulas from the industry standard Guidelines for Exercise Testing and Prescription from the American College of Sports Medicine Variations between individuals make these formulas accurate to only abo...

Страница 17: ... 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 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 s...

Страница 18: ...shown When the system detects your hands 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 unr...

Страница 19: ...ghtly not tightly 4 Make sure your hands 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 Op...

Страница 20: ...hest 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 their heart is positioned in a more up and down manner in their chest as opposed to leaning over to one side Contact Heart Rate Chapter One Basic Operation ...

Страница 21: ... during your workout by pressing the key 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 ...

Страница 22: ...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 Walking and Running Speed Intervals Walking and Running Speed Ramp Special Workouts Chapter One Basic Operation ...

Страница 23: ...differences are explained below in the 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 Incline Spe...

Страница 24: ...g amounts When the treadmill is changing 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 Classic Pre Set Workouts Chapter One Basic Operation ...

Страница 25: ...1 Basic Operation Chapter 2 Console Operation Chapter 3 Heart Rate Control Workouts Chapter 4 User Workouts Chapter 5 Gerkin Fitness Test Chapter 6 RxHRC Chapter 7 Fans Chapter 8 Designing an Exercise Program Chapter 9 Care and Maintenance ...

Страница 26: ...ncline Up Down Adjusts incline Also used to choose programs Speed Slow Fast Adjusts speed in 0 1 mph increments Also used to set weight and other workout parameters Stop Pause Stops the belt and pauses workout If held for 3 seconds resets all workout information Start Quick Start Starts the belt and begins the workout Activate Quickspeed Enables the numeric keys to function as speed change keys fr...

Страница 27: ...ES Treadmills Owner s Guide 27 Console Operation Chapter Two Display ES9 0 Display ...

Страница 28: ...ES Treadmills Owner s Guide 28 Console Operations Chapter Two Display ES7 0 Display ...

Страница 29: ...Works Examples and Cruise Control Important Points About HRC HRC Safety Chapter Three Chapter 1 Basic Operation Chapter 2 Console Operation Chapter 3 Heart Rate Control Workouts Chapter 4 User Workouts Chapter 5 Gerkin Fitness Test Chapter 6 RxHRC Chapter 7 Fans Chapter 8 Designing an Exercise Program Chapter 9 Care and Maintenance ...

Страница 30: ...tate 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 your safety and comfort S...

Страница 31: ...st intervals that are at workload You set the length of both intervals Interval HRC works just like time based constant heart rate control up through the first work interval When your workout reaches your first rest interval your workload is reduced by half and kept at this rate throughout the rest interval The next work interval is initially set at an average of the workloads in the previous work...

Страница 32: ...p At the beginning of an HRC workout the treadmill is in full Manual Control mode Gradually increase your work level to slowly raise your heart rate to within 10 beats per minute bpm of your target heart rate 6 Heart rate control stage Now the treadmill takes control of speed and incline keeping your heart rate within a few bpm of your target If you are using interval HRC the treadmill alternates ...

Страница 33: ...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 your workout Pressing any key other than or will exit HRC mode Adjust your target heart rate at any time during your workout by pressing using the keys as needed and pressing again If you are lowering your target you are lim...

Страница 34: ...eart 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 minutes un...

Страница 35: ...ol 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 che...

Страница 36: ... 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 to control your heart rate 1 Enter HRC at 3 5 mph and 4 incline to...

Страница 37: ...ll automatically shut off 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 usually quite brief If you continue to have intermittent heart rate display problems consult your local service technician as the transmitter s...

Страница 38: ...nted under USPTO 5 462 504 If your heart rate 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 ...

Страница 39: ...ey Calorie Goal Chapter Four Chapter 1 Basic Operation Chapter 2 Console Operation Chapter 3 Heart Rate Control Workouts Chapter 4 Custom Workouts Chapter 5 Gerkin Fitness Test Chapter 6 RxHRC Chapter 7 Fans Chapter 8 Designing an Exercise Program Chapter 9 Care and Maintenance ...

Страница 40: ...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 workout in User 1 or press to select User 2 or User 3 Press and hold to save the workout you have selected To use a User Workout...

Страница 41: ...e treadmill speed to that speed Note you can t set a higher speed for the walk key than is set in the run key Tip set the walk key speed first The walk run key uses the speeds set in the walk and run keys in an interval workout pattern It alternates every 60 seconds between the walk speed and the run speed Before you customize these keys the walk key is set to 3 mph and the run key is set to 6 mph...

Страница 42: ...seconds 4 Enter the speed of the first workout segment 5 Enter the incline of the first workout segment 6 Display will show how much time is remaining 7 Repeat steps 3 through 6 until no time is remaining Using a Custom Workout 1 Press Favorites At the Custom Workout prompt press Enter At the NEW PROG YES prompt change choice to NO 2 At START WORKOUT prompt press Enter 3 Press Start 4 During the w...

Страница 43: ...e Custom Workout prompt then press Enter At the NEW PROG YES prompt select YES 2 Enter desired workout time 3 Enter duration of rest workout segment between 30 and 90 seconds 4 Enter the speed of the rest workout segment 5 Enter duration of work workout segment between 30 and 90 seconds 6 Enter the speed of the work workout segment Favorites Key ...

Страница 44: ...the walking and running transition The treadmill assumes you are walking at 4 mph or slower If you are actually jogging at speeds lower than 4 mph the treadmill will greatly underestimate your calorie usage Setting Up a Calorie Goal Workout 1 Press Weight Loss until you see the Calorie Goal Workout prompt then press Enter 2 Adjust Weight and enter workout time This workout time includes a 3 minute...

Страница 45: ...After the warmup the treadmill will immediately speed up and change incline to reach the exercise intensity required to attain your calorie goal For your comfort and safety the treadmill attempts to keep you at a walking speed of 3 mph or less using incline to reach the necessary exercise intensity 9 There is a 3 minute cooldown at the end of your workout time Because of some time lag in changes i...

Страница 46: ... Gerkin Fitness Test Chapter Five Chapter 1 Basic Operation Chapter 2 Console Operation Chapter 3 Heart Rate Control Workouts Chapter 4 Custom Workouts Chapter 5 Gerkin Fitness Test Chapter 6 RxHRC Chapter 7 Fans Chapter 8 Designing an Exercise Program Chapter 9 Care and Maintenance ...

Страница 47: ...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 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 maximu...

Страница 48: ...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 fitness level the Gerkin test can be used to measure progress over time Accuracy of the Gerkin...

Страница 49: ...pter Six Chapter 1 Basic Operation Chapter 2 Console Operation Chapter 3 Heart Rate Control Workouts Chapter 4 Custom Workouts Chapter 5 Gerkin Fitness Test Chapter 6 RxHRC Chapter 7 Fans Chapter 8 Designing an Exercise Program Chapter 9 Care and Maintenance ...

Страница 50: ...ulse 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 program ...

Страница 51: ...gested workout or you may skip back to an easier workout or even skip forward to a more challenging workout RxHRC 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 RxHRC generates workouts to be the ...

Страница 52: ...peration Chapter 2 Console Operation Chapter 3 Heart Rate Control Workouts Chapter 4 Custom Workouts Chapter 5 Gerkin Fitness Test Chapter 6 HRC Planner Chapter 7 Audio and Fan Accessories Chapter 8 Designing an Exercise Program Chapter 9 Care and Maintenance ...

Страница 53: ...ES Treadmills Owner s Guide 53 The fans have two speeds plus off The default is medium speed Fans Chapter Seven Fans Fans on ES9 0 ...

Страница 54: ... T Program Establishing and Maintaining Fitness Weight Sports Training Programs Chapter Eight Chapter 1 Basic Operation Chapter 2 Console Operation Chapter 3 Heart Rate Control Workouts Chapter 4 Custom Workouts Chapter 5 Gerkin Fitness Test Chapter 6 RxHRC Chapter 7 Fans Chapter 8 Designing an Exercise Program Chapter 9 Care and Maintenance ...

Страница 55: ...uscle 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 exercise progra...

Страница 56: ...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 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 be...

Страница 57: ...te 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 enoug...

Страница 58: ...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 breath more deeply Warming up prepares your heart and other muscles for more intense exercise and helps you avoid premature exhau...

Страница 59: ...eart 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 Try to reach an...

Страница 60: ...ensity 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 percentage of body fat If weight loss is a goal combine an increase in the length of your workouts wi...

Страница 61: ...ase 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 adults If you have pain or tightness in your chest an irregular heartbeat shortnes...

Страница 62: ...t Treadbelt Tension Chapter Nine Chapter 1 Basic Operation Chapter 2 Console Operation Chapter 3 Heart Rate Control Workouts Chapter 4 Custom Workouts Chapter 5 Gerkin Fitness Test Chapter 6 RxHRC Chapter 7 Fans Chapter 8 Designing an Exercise Program Chapter 9 Care and Maintenance ...

Страница 63: ...y three months The TRUE treadmill you have purchased is designed with a premium orthopedic belt This belt provides additional comfort and cushioning Please note that your exercise regimen activity may require you 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 Dai...

Страница 64: ... 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 lef...

Страница 65: ...er adjustment 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 ...

Страница 66: ...lluminate 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 operat...

Страница 67: ...cuit too small C Circuit over loaded D May 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...

Страница 68: ...switch then turning it back on E2 CAL 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 technic...

Страница 69: ...sertions 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 70: ...Target Heart Rate Chart A Guide to Help You Pick an Initial Target Heart Rate appendix a ...

Страница 71: ...ES Treadmills Owner s Guide 71 Appendix A Target Heart Rate Chart ...

Страница 72: ...Specifications appendix b ...

Страница 73: ...Workouts 15 Preset 2 Custom 1 Custom Interval 17 User Defined YES 3 YES 3 Footprint 82 L x 33 W 208cm x 84 cm 82 L x 33 W 208cm x 84 cm Running Surface 60 L x 22 W 152 cm x 56 cm 60 L x 22 W 152 cm x 56 cm Maximum User Weight 400 lbs 400 lbs Soft Select YES YES Incline 3 TO 15 0 15 Speed 0 12 MPH 0 19 kph 0 12 MPH 0 19 kph Warranty Frame Lifetime Motor Lifetime Parts 10 yrs Labor 2 yrs Frame Lifet...

Страница 74: ...Bibliography References and Selected Readings bibliography ...

Страница 75: ...k 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 The AC...

Страница 76: ...ert 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 Illinois Human Kinetics 1999 Wh...

Страница 77: ... 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 0R513900 092308 ...

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