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PS 75 Treadmill Owner’s Guide

15

Special Workouts

CHAPTER ONE: BASIC OPERATIONS

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

Walking

and

Running:

Speed

Intervals

Walking

and

Running:

Speed

Ramp

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Содержание PS75

Страница 1: ...Treadmill 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: ...l 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 emergency st...

Страница 4: ...m user weight of 300 lbs Keep the top side of the moving surface clean and dry Keep children 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 ...

Страница 5: ... Quick Start Guide Model Differences and Starting and Stopping the Treadmill Safely page 3 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 Designing an Exercise Program page 27 5 Care and Maintenance page 35 ...

Страница 6: ...ng 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 workout by pre...

Страница 7: ...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 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 Starting And Stopping Your Treadmill Safely ...

Страница 8: ...is Chapter Heart Rate Monitoring Special Workouts Classic Pre Set Workouts Chapter 1 Basic Operations Chapter 2 Heart Rate Control Workouts Chapter 3 User Programs Chapter 4 Designing an Exercise Program Chapter 5 Care and Maintenance 9 ...

Страница 9: ...e 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 Change Data Display During your workout press to change the data displayed Safety Lanyard This ma...

Страница 10: ...rt the treadbelt at 0 5 mph at the default workout time of 30 minutes OR Setting Time or Distance Targets Enter your weight 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 ...

Страница 11: ...s 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 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 m...

Страница 12: ... to large muscle movements 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 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 ...

Страница 13: ...ssing the workout key you are using adjusting the numeric level then pressing Change to a new pre set workout during your workout by pressing the Program Profile 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 ...

Страница 14: ...de 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 Walking and Running Speed Intervals Walking and Running Speed Ramp ...

Страница 15: ...ile in contrast to the four new pre set workouts Other 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 Incline S...

Страница 16: ...Speed Intervals 2 Different from Speed Intervals 1 with the speed changing in varying amounts PS 75 Treadmill Owner s Guide 17 Classic Pre Set Workouts CHAPTER ONE BASIC OPERATIONS ...

Страница 17: ...C Workout Introduction The Easy Steps to a Heart Rate Control Workout Important Points About HRC 19 Chapter 1 Basic Operations Chapter 2 Heart Rate Control Workouts Chapter 3 User Programs Chapter 4 Designing an Exercise Program Chapter 5 Care and Maintenance ...

Страница 18: ...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 your ...

Страница 19: ...line 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 incline during the...

Страница 20: ...sing 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 usually quite brief If you continue to have intermittent heart rate display problems consult your local service technician...

Страница 21: ... Programs In This Chapter How to Record Run User Programs 23 Chapter 1 Basic Operations Chapter 2 Heart Rate Control Workouts Chapter 3 User Programs Chapter 4 Designing an Exercise Program Chapter 5 Care and Maintenance ...

Страница 22: ... must be separated by at least 30 seconds Note on varying the workout time When you record a user program over a specified workout time the speed and incline changes are stored 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 sh...

Страница 23: ...ess to fit originally recorded time to desired workout time 3 Press Clearing a User Program this will clear both user programs 1 Turn power off 2 Simultaneously 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 ...

Страница 24: ...ur Fitness Program Determining Your Needs Beginning Your Exercise Program Establishing and Maintaining Aerobic Fitness Managing Weight Sports Training 27 Chapter 1 Basic Operations Chapter 2 Heart Rate Control Workouts Chapter 3 User Programs Chapter 4 Designing an Exercise Program Chapter 5 Care and Maintenance ...

Страница 25: ...n 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 e...

Страница 26: ...t 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 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...

Страница 27: ...ur 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 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...

Страница 28: ...ctor 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 exhaustion Begin each workout by wal...

Страница 29: ...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 30: ...n 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 pe...

Страница 31: ... 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 32: ...apter Treadbelt Lubrication Regular Cleaning Treadbelt Adjustment Treadbelt Tension 35 Chapter 1 Basic Operations Chapter 2 Heart Rate Control Workouts Chapter 3 User Programs Chapter 4 Designing an Exercise Program Chapter 5 Care and Maintenance ...

Страница 33: ...ore 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 panel ...

Страница 34: ...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 roller adjustment bolt 1 4 turn clockw...

Страница 35: ...tment 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 ...

Страница 36: ...Target Heart Rate Chart A Guide to Help You Pick an Initial Target Heart Rate Appendix A 39 ...

Страница 37: ...PS 75 Treadmill Owner s Guide Appendix A 40 Target Heart Rate Chart ...

Страница 38: ...METs Table How Speed and Incline Affect Workload Expressed in METs Appendix B 41 ...

Страница 39: ...PS 75 Treadmill Owner s Guide Appendix B 42 ...

Страница 40: ...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 Rev1 SR 07 07 ...

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