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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 five

Chapter 1: Basic Operation
Chapter 2: Heart Rate Control Workouts
Chapter 3: User Workouts
Chapter 4: Audio and Video Systems
Chapter 5: Designing an Exercise Program

Chapter 6: Care and Maintenance

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Содержание PS300

Страница 1: ...800 426 6570 www truefitness com PS Series Treadmill Owner s Guide ...

Страница 2: ...he 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 rapidly becoming the choice for workouts among beginners rehab patients and top athletes world wide Today TRUE Fitness offers a full...

Страница 3: ...rcise you feel faint dizzy or experience pain stop and consult your 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...

Страница 4: ...SAFETY INSTRUCTIONS 2 Do not exceed maximum user weight of 350 lbs Keep the top side of the moving surface clean and dry Keep children and animals away All exercise equipment is potentially hazardous If attention is not paid to the conditions of equipment death or serious injury could occur ...

Страница 5: ...y and adjusting the setting as necessary You can keep fine tuning your workout setup by repeatedly pressing to go to the next setting Your workout starts only when you press Adjust speed or incline at any time by using the dedicated speed and incline keys on the lower keypad or by pressing a Quick Speed or Quick Incline key Change workouts during your workout by pressing a program key Pause your w...

Страница 6: ...Safely page 1 1 Basic Operation page 9 2 Heart Rate Control Workouts page 19 3 User Programs How to record and run User Programs page 23 4 TV Video Systems page 27 5 Designing an Exercise Program page 31 6 Care and Maintenance page 39 P E R F O R M A N C E S E R I E S O W N E R S G U I D E Table of Contents 5 5 ...

Страница 7: ...nsoles PS100 300 Black on blue LCD data display Dedicated workout and speed and incline keys PS500 700 LED data displays 7 inch video screen for TV and DVD viewing Audio speakers Music player input for speaker listening M a n u a l Ca lorie Bu rn er Hill I n terva ls Speed I n terva ls 2 Speed Ra mp Up Glu te Bu ster Leg Sha per Ca rdio Cha llen ge User P rogra ms HRC Cru i se Con trol P E R F O R...

Страница 8: ...ng theTreadmill Safely 7 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 Starting And Stopping Your Treadmill Safely ...

Страница 9: ...ing Special Workouts Classic Pre Set Workouts chapter one Chapter 1 Basic Operation Chapter 2 Heart Rate Control Workouts Chapter 3 User Workouts Chapter 4 Audio and Video Systems Chapter 5 Designing an Exercise Program Chapter 6 Care and Maintenance 9 ...

Страница 10: ...C 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 Change Data Display During your workout press to change the data displayed Safety Lanyard This magnetized ...

Страница 11: ...ight and press 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 Manual Operation Details P E R F O R M A N C E S E R I E S O W N E R S G U I D E Manual Operation Guide CHAPTER ONE BASIC OPERATION 11 ...

Страница 12: ...ate 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 bra li...

Страница 13: ...ith 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 Heart Rate Control workout it is best to use chest strap monitoring These workouts work best with the extra accuracy gained from a chest co...

Страница 14: ...le 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 incline from 4 to 10 speed and incline stay constant in the work section Speed or incline changes in the work section are permanent Walking intervals with incline alternate between hills and nearly flat in two minute segments Speed changes are...

Страница 15: ...e 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 P E R F O R M A N C E S E R I E S O W N E R S G U I D E Special Workouts CHAPTER ONE BASIC OPERATION 15 ...

Страница 16: ...ual 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 incline change Glute Buster Leg Shaper Cardio Challenge Classic Pre Set Workouts CHAPTER ONE BASIC OPERATION 16 P E R F O R M A N C E S E R I E S O W N E R S G U I ...

Страница 17: ...eed Intervals 2 Different from Speed Intervals 1 with the speed changing in varying amounts P E R F O R M A N C E 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 17 ...

Страница 18: ...asy Steps to a Heart Rate Control Workout Important Points About HRC chapter two Chapter 1 Basic Operation Chapter 2 Heart Rate Control Workouts Chapter 3 User Workouts Chapter 4 Audio and Video Systems Chapter 5 Designing an Exercise Program Chapter 6 Care and Maintenance 19 ...

Страница 19: ...even your 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 en...

Страница 20: ... a maximum incline of 15 to take full advantage of the treadmill s performance 6 Press The treadmill will start at 0 5 mph If you do not adjust either speed or grade the treadmill will gradually increase these to raise your heart rate to your target heart rate Depending on your condition age and target heart rate this should take between 5 and 10 minutes You may also manually adjust speed and incl...

Страница 21: ...ound 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 breath smoothly and regularly Talking during your workout usually causes heart rate spikes of ...

Страница 22: ...Record and Run User Programs chapter three Chapter 1 Basic Operation Chapter 2 Heart Rate Control Workouts Chapter 3 User Workouts Chapter 4 Audio and Video Systems Chapter 5 Designing an Exercise Program Chapter 6 Care and Maintenance 23 ...

Страница 23: ...tored relative to that time What happens when you choose a user program that was recorded over 20 minutes but then change the playback time to 30 minutes The program stretches out over the longer time automatically scaling the shorter time to the longer time The reverse is also true a 20 minute recorded program played back over 10 minutes compresses each of the speed and incline segments Using a U...

Страница 24: ...y depress the Start plus and minus keys 3 Turn on treadmill power switch on side of treadmill at right base Have someone help or use your foot to turn on power switch 4 Hold the 3 keys Start plus and minus for about ten seconds then release The two user programs should have been cleared How to Record and Run User Programs CHAPTER THREE USER PROGRAMS ...

Страница 25: ...This Chapter Audio Video System Cable Connections chapter four Chapter 1 Basic Operation Chapter 2 Heart Rate Control Workouts Chapter 3 User Workouts Chapter 4 Audio and Video Systems Chapter 5 Designing an Exercise Program Chapter 6 Care and Maintenance 27 ...

Страница 26: ...his system can Play back audio and video from DVD players or VCRs Tune and play television signals from cable or antenna inputs Play audio from music players such as iPods generic MP3 players and CD players Use the av tv mp3 key to select between different audio video inputs Connections Connect a DVD player or VCR through the red white and yellow jacks on the back of the console 28 ...

Страница 27: ...to the port Connect the headphone output of your music player into the port Change Display key toggles between a video playback and the treadmill s progress display Mode key changes set up parameters for the video system P E R F O R M A N C E S E R I E S O W N E R S G U I D E Cable Connections CHAPTER FOUR AUDIO AND VIDEO SYSTEMS 29 ...

Страница 28: ... Your Needs Beginning Your Exercise Program Establishing and Maintaining Aerobic Fitness Managing Weight Sports Training chapter five Chapter 1 Basic Operation Chapter 2 Heart Rate Control Workouts Chapter 3 User Workouts Chapter 4 Audio and Video Systems Chapter 5 Designing an Exercise Program Chapter 6 Care and Maintenance 31 ...

Страница 29: ...le 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 program y...

Страница 30: ...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 exercise within your target heart range the greater the aerobic benefits To begin maintain two to three minutes of steady rhy...

Страница 31: ...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 32: ...ish 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 Begin each workout by walking even if ...

Страница 33: ... and 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 zo...

Страница 34: ...ays 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 intake For ...

Страница 35: ...se 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 average h...

Страница 36: ...egular Cleaning Treadbelt Adjustment Treadbelt Tension chapter six Chapter 1 Basic Operation Chapter 2 Heart Rate Control Workouts Chapter 3 User Workouts Chapter 4 Audio and Video Systems Chapter 5 Designing an Exercise Program Chapter 6 Care and Maintenance 39 ...

Страница 37: ...icating 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 panel and the console as this might create an electri...

Страница 38: ...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 need to ...

Страница 39: ...ust 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 42 P E R F O R M A N C E S E R I E S O W N E R S G U I D E ...

Страница 40: ...Target Heart Rate Chart A Guide to Help You Pick an Initial Target Heart Rate appendix a 43 ...

Страница 41: ...hysician before beginning any exercise program He can help determine an appropriate target heart rate Medications often affect heart rate APPENDIX A TARGET HEART RATE CHART 45 P E R F O R M A N C E S E R I E S O W N E R S G U I D E ...

Страница 42: ...METs Table How Speed and Incline Affect Workload Expressed in METs appendix b 47 ...

Страница 43: ...APPENDIX B METS TABLE 49 P E R F O R M A N C E S E R I E S O W N E R S G U I D E ...

Страница 44: ...TRUE offers a full line of premium cardiovascular and flexibility equipment PS800 Treadmill ES 90 Treadmill ES 9 0 Recumbent TRUEStretch ...

Страница 45: ...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 truefitness com Rev4 SR 10 07 ...

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