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ES9.0 Recumbent Bike Owner’s Guide

68

Weight Management

 

chapter Thirteen: Designing an Exercise Program

Managing 

Weight

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 

weight control, how long and how often you exercise is more 

important than how hard you exercise.

•  Exercise four to five times a week.

•  Try to reach and maintain 60-75 percent of your 

maximum heart rate with moderate exercise.

•  Exercise for 30-45 minutes at 60-65 percent of your 

target heart rate.

   

Here are some tips to achieving your weight management goal:

•  Consume most of your dietary calories at breakfast 

and lunch, and eat a light dinner. Do not eat close to 

bedtime. 

•  Exercise before meals. Moderate exercise will help 

suppress your appetite.

•  Take exercise breaks throughout the day to help increase 

metabolism (calorie expenditure).

Содержание ES9.0

Страница 1: ...truefitness com 800 426 6570 1 636 272 7100 ES9 0 Recumbent Bike Self Generating Owner s Guide...

Страница 2: ...atures 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...

Страница 3: ...ian Obtain proper instruction prior to use Inspect the bike for incorrect worn or loose components and do not use until corrected replaced or tightened prior to use Do not wear loose or dangling cloth...

Страница 4: ...OVE TO THE NEXT ONE by pressing Enter your personal data weight age and sex for best results BEGIN YOUR WORKOUT by pressing at any time ADJUST YOUR EXERCISE WORKLOAD by using the or keys or the numeri...

Страница 5: ...Foolproof heart rate feedback workouts 8 Calorie Goal Workout 42 9 Designing Your Own Workout 45 10 Fitness Test 50 11 Medical and Ergometer Mode 56 12 Other Functions 59 13 Creating an Exercise Plan...

Страница 6: ...y Chapter 4 Workout Setup Chapter 5 Manual Control Chapter 6 Pre Set Workouts Chapter 7 Heart Rate Control Chapter 8 Calorie Goal Workout Chapter 9 Designing Your Own Workout Chapter 10 Fitness Test C...

Страница 7: ...set up a whole new workout Calorie Goal Tell the bike how many calories you want to burn and how long you want to work out and the bike figures out what workloads you need to maintain including warmup...

Страница 8: ...ng target heart rates that replicate real world maximum intensity workouts Improved Maximum Heart Rate Estimates Instead of the 220 age formula the ES9 0 console uses a newer more accurate formula cre...

Страница 9: ...control Fully Configurable Setup Mode Choose default operational mode metric or U S units of measure maximum workout time default workout time pause time wireless or contact heart rate priority sound...

Страница 10: ...ter 3 The Display Chapter 4 Workout Setup Chapter 5 Manual Control Chapter 6 Pre Set Workouts Chapter 7 Heart Rate Control Chapter 8 Calorie Goal Workout Chapter 9 Designing Your Own Workout Chapter 1...

Страница 11: ...eadmills or other weight bearing exercises calories burned during exercise biking does not change with different body weights See ACSM s Guidelines Bibliography Adjust the seat so that your knee is sl...

Страница 12: ...comfort efficiency sweet spot at a pedal cadence around 80 rpm More serious riders desiring maximum performance typically pedal at around 100 rpm For electromechanical and safety reasons the bike wil...

Страница 13: ...adio 2 By using the metal contact heart rate pads on the handlebars Although your bike functions fine without using the heart rate monitoring feature this kind of monitoring gives you valuable feedbac...

Страница 14: ...nd your skin Sweat from your exercise works best but ordinary tap water may be used prior to your workout if desired Examples of Heart Rates Found in Daily Life An average 30 year old might have a res...

Страница 15: ...10 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...

Страница 16: ...ing a Heart Rate Control HRC workout or the Fitness Test it is best to use chest strap monitoring These workouts work best with the extra accuracy gained from a chest contact heart rate monitoring sys...

Страница 17: ...r 3 The Display Chapter 4 Workout Setup Chapter 5 Manual Control Chapter 6 Pre Set Workouts Chapter 7 Heart Rate Control Chapter 8 Calorie Goal Workout Chapter 9 Designing Your Own Workout Chapter 10...

Страница 18: ...ES9 0 Recumbent Bike Owner s Guide 18 Keypad Layout chapter Three The Display...

Страница 19: ...ack and forth every five seconds Workload Adjusts workload higher and lower Keys repeat if held down through Numeric Keys Used for data entry in Workout Setup During a workout used to change workload...

Страница 20: ...Chapter 7 Calorie Goal Selects the Calorie Goal workout See Chapter 8 Interval Workouts Cycles through Easy Sport and Custom See Chapter 6 Hill Workouts Cycles through Rolling and One Big Hill See Cha...

Страница 21: ...in your workout If you press this becomes elapsed time how long you have been working out so far METs Your METs rate RPM Your pedal cadence Progress Display Shows your progress and work load profile...

Страница 22: ...hows an estimate of how far you would have traveled on an outdoor road bike Calories Displays an estimate of your calories burned This doesn t include your basal metabolic rate which is about 72 calor...

Страница 23: ...7 Heart Rate Control Chapter 8 Calorie Goal Workout Chapter 9 Designing Your Own Workout Chapter 10 Fitness Test Chapter 11 Medical and Ergometer Mode Chapter 12 Other Functions Chapter 13 Creating an...

Страница 24: ...or settings that are useful to most riders and changes its suggestions to adapt to your own settings Helpful tips are displayed if you get stuck Use either the or numeric keys to change settings Press...

Страница 25: ...Chapter 7 Heart Rate Control Chapter 8 Calorie Goal Workout Chapter 9 Designing Your Own Workout Chapter 10 Fitness Test Chapter 11 Medical and Ergometer Mode Chapter 12 Other Functions Chapter 13 Cr...

Страница 26: ...the number of levels available decreases for larger riders This mode uses constant power workload control see Appendix C The second mode is Bike Mode which simulates a 21 speed road bike compensating...

Страница 27: ...al Workout Chapter 9 Designing Your Own Workout Chapter 10 Fitness Test Chapter 11 Medical and Ergometer Mode Chapter 12 Other Functions Chapter 13 Creating an Exercise Plan Chapter 14 Setup Mode Chap...

Страница 28: ...s are Easy intervals with a moderate change between work and rest intervals Sport intervals with a large change between work and rest intervals Each workout segment can have a value between 1 and 8 Th...

Страница 29: ...ES9 0 Recumbent bike Owner s Guide 29 Hill Workout Profiles chapter Six Pre Set Workouts Hill Workout Profiles Rolling Hills One Big Hill Hill and Interval workouts...

Страница 30: ...ES9 0 Recumbent bike Owner s Guide 30 Interval Workout Profiles Interval Workout Profiles chapter Six Pre Set Workouts Easy Intervals Sport Intervals...

Страница 31: ...els Affect METs chapter Six Pre Set Workouts Workout Level METs Segment Level Sixteen different levels are available to change the difficulty of a Workout The workload intensities expand and contract...

Страница 32: ...ph is a figurative representation Actual workouts differ in composition Since interval training is a common type of workout the ES9 0 console has an extra easy way to create a custom interval workout...

Страница 33: ...esigning Your Own Workout Chapter 10 Fitness Test Chapter 11 Medical and Ergometer Mode Chapter 12 Other Functions Chapter 13 Creating an Exercise Plan Chapter 14 Setup Mode Chapter 15 Care and Mainte...

Страница 34: ...d 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 tar...

Страница 35: ...es Interval pick both a work target and a rest target heart rate The bike will take you back and forth between these two targets HRC Ultra simulates a real high intensity workout by automatically rais...

Страница 36: ...ge one bpm at a time or enter a new target with the numeric keys and press This allows you to do a classic interval workout with the bike controlling all workloads including the rest segments After re...

Страница 37: ...sses by reducing workload However exercisers who are really serious and in very good condition always let their heart rates rise during the last third of their workouts usually to very high levels The...

Страница 38: ...heart rate HRmax within three to four minutes In the middle three fifths of your workout HRC Ultra increases your heart rate to 88 HRmax within three to four minutes and then maintains that heart rat...

Страница 39: ...ly to Interval HRC but the work target heart rates gradually increase through your workout The first work segment target is 88 HRmax and the last work segment target is 97 HRmax The rest segment targe...

Страница 40: ...ol 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...

Страница 41: ...o signal to the bike 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 brie...

Страница 42: ...Chapter 7 Heart Rate Control Chapter 8 Calorie Goal Workout Chapter 9 Designing Your Own Workout Chapter 10 Fitness Test Chapter 11 Medical and Ergometer Mode Chapter 12 Other Functions Chapter 13 Cre...

Страница 43: ...eight control You might have a specific number of calories you wish to burn in each exercise session Also you sometimes have different amounts of time available to exercise Calorie goal is the easiest...

Страница 44: ...ES9 0 Recumbent Bike Owner s Guide 44 Visual Explanation chapter Eight Calorie Goal Workout Calorie Goal Workout Graph Watts Time...

Страница 45: ...ontrol Chapter 8 Calorie Goal Workout Chapter 9 Designing Your Own Workout Chapter 10 Fitness Test Chapter 11 Medical and Ergometer Mode Chapter 12 Other Functions Chapter 13 Creating an Exercise Plan...

Страница 46: ...of a workout program using the keypad you can set as few or as many of the parameters as you wish The default called Scale is for you to pick the total workout time then enter up to 60 equal length se...

Страница 47: ...program press AND HOLD the key to accept the last parameter and save the program This step does not apply to the Record Custom Program See Below To completely delete a custom program while in Edit mod...

Страница 48: ...ered enough segments to add up to the minimum program time of five minutes Record enter your desired workout time and starting workload Press when you are ready to record you do not need to press and...

Страница 49: ...n extra easy way to enter a custom interval workout After selecting Custom Intervals with the intervals button pick the work segment and rest segment durations then pick the work and rest segment exer...

Страница 50: ...rie Goal Workout Chapter 9 Designing Your Own Workout Chapter 10 Fitness Test Chapter 11 Medical and Ergometer Mode Chapter 12 Other Functions Chapter 13 Creating an Exercise Plan Chapter 14 Setup Mod...

Страница 51: ...ess transmitter strap instead of the contact heart rate pads see Chapter 2 It works best with the external power option The result of the test is an estimate of your maximal oxygen uptake or VO2 max s...

Страница 52: ...in a room with comfortable air temperature and humidity You should not Eat within three hours prior to testing but you should not be hungry either Consume caffeine within three hours prior Smoke withi...

Страница 53: ...d and third minute of each stage If the two heart rate samples in a given stage are separated by more than six bpm that stage is extended for an additional minute The heart rate measured during the la...

Страница 54: ...exercise program Test yourself about every two weeks under closely similar conditions You can also use the results of a fitness test to find how you compare with an average population Find your score...

Страница 55: ...63 The results on the ES9 0 bike should be somewhat better since it uses an improved maximum heart rate formula see Appendix A The repeatability accuracy from test to test with the same test subject s...

Страница 56: ...te Control Chapter 8 Calorie Goal Workout Chapter 9 Designing Your Own Workout Chapter 10 Fitness Test Chapter 11 Medical and Ergometer Mode Chapter 12 Other Functions Chapter 13 Creating an Exercise...

Страница 57: ...ese modes Restrict operation to just manual and custom programs Replace the normal workload control modes to modes more common in the rehabilitation and testing environments Provide a unique rpm limit...

Страница 58: ...s instead of kiloponds for workload control Although that s just like normal operation mode Medical mode adds the previously mentioned useful functions like no torque roll off and rpm limiting and doe...

Страница 59: ...uts Chapter 7 Heart Rate Control Chapter 8 Calorie Goal Workout Chapter 9 Designing Your Own Workout Chapter 10 Fitness Test Chapter 11 Medical and Ergometer Mode Chapter 12 Other Functions Chapter 13...

Страница 60: ...nder the Advanced Options key after enabling it in Setup Mode Electronic Input and Output The ES9 0 console provides two communication ports labeled Comm and Aux They use the CSAFE standard typically...

Страница 61: ...ing Your Own Workout Chapter 10 Fitness Test Chapter 11 Medical and Ergometer Mode Chapter 12 Other Functions Chapter 13 Creating an Exercise Plan Chapter 14 Setup Mode Chapter 15 Care and Maintenance...

Страница 62: ...rate Exercise must be sufficiently rigorous to strengthen your heart muscle and condition your cardiovascular system Only your doctor can prescribe the target training heart range appropriate for your...

Страница 63: ...physical activity has an equivalent of 6 METs its energy demands are six times that of your resting state The MET is a useful measurement because it accounts for differences in body weight See Append...

Страница 64: ...nded period of time The bike will also help you develop added muscle endurance and balanced strength throughout your body Calculate your maximum heart rate as a first step in developing your fitness p...

Страница 65: ...ctors including medication emotional state temperature and other conditions can affect the exercise heart rate appropriate for you Warning Consult your doctor to establish the exercise intensity targe...

Страница 66: ...wers 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...

Страница 67: ...to reach and maintain 60 75 percent of your maximum heart rate with moderate rhythmic exercise Begin with 12 continuous minutes Increase your time by one to two minutes per week until you can sustain...

Страница 68: ...en you exercise is more important than how hard you exercise Exercise four to five times a week Try to reach and maintain 60 75 percent of your maximum heart rate with moderate exercise Exercise for 3...

Страница 69: ...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 shortness of breath or if you feel...

Страница 70: ...t Rate Control Chapter 8 Calorie Goal Workout Chapter 9 Designing Your Own Workout Chapter 10 Fitness Test Chapter 11 Medical and Ergometer Mode Chapter 12 Other Functions Chapter 13 Creating an Exerc...

Страница 71: ...rompt enter 1 0 1 0 1 If you make a mistake start entering the code from the beginning Press The first Setup Mode screen will be displayed Pressing will switch to the second screen Press to accept eac...

Страница 72: ...Twenty minutes is the default Pause Time Fifteen seconds default 30 60 and 120 seconds and unlimited Pauses longer than 15 seconds are available only with external power Pulse Priority If the ES9 0 b...

Страница 73: ...key CSAFE Enable Turns on CSAFE network communications CSAFE Auto Bike will auto announce itself to the network when it powers up Def Weight Suggested body weight Display Options The number of differ...

Страница 74: ...and braking system Higher mileage results from higher braking power more pedal revolutions or both Hours Total hours the bike has been in use If the bike is idle or in attract mode hours do not accumu...

Страница 75: ...ter 7 Heart Rate Control Chapter 8 Calorie Goal Workout Chapter 9 Designing Your Own Workout Chapter 10 Fitness Test Chapter 11 Medical and Ergometer Mode Chapter 12 Other Functions Chapter 13 Creatin...

Страница 76: ...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 ha...

Страница 77: ...Appendix A Maximum Heart Rate and Target Heart RAte Appendix A...

Страница 78: ...ES9 0 recumbent Bike Owner s Guide 37 Appendix A Target Heart Rate Chart...

Страница 79: ...n his survey of research in this area Robergs found several other simple equations that were significantly more accurate The best equation he found was derived in 1994 by Oten Inbar 205 8 0 685 age Th...

Страница 80: ...Appendix B Maximal Oxygen Uptake and METs Appendix B...

Страница 81: ...than VO2 max which is why VO2 max is the accepted standard The only accurate way to measure VO2 max is to use a laboratory grade respiratory diagnostic system during a maximal exercise test All other...

Страница 82: ...y expenditure rate compared with basal metabolic rate BMR METs VO2 rate of current state 3 5 where 3 5 represents BMR VO2 oxygen uptake and 3 5 are in units of ml kg minute of oxygen consumed by the b...

Страница 83: ...Appendix C Details on How the ES9 0 Bike Controls Your Exercise Intensity Appendix C...

Страница 84: ...ed If instead the amount of resistance on the pedals stays the same when your cadence changes your workload intensity will vary directly with your cadence If you pedal twice as fast your exercise inte...

Страница 85: ...ance and power generating capability varies with the 2 3 root of body weight not straight body weight This relationship can be seen in everything from weightlifting world records to distance running c...

Страница 86: ...Appendix D American College of Sports Medicine Position Stand on Exercise and Fitness Appendix D...

Страница 87: ...lowing is a summary of the document The full document can be found on the ACSM s journal s website http ipsapp006 lwwonline com content getfile 2320 20 1050 fulltext htm The variables of frequency int...

Страница 88: ...hich typically means legs and buttocks In some cases shoulders and upper back muscles used in rigorous swimming will be adequate Resistance training should consist of one set of 8 to 10 exercises that...

Страница 89: ...Appendix E Specifications Appendix E...

Страница 90: ...Hill Programs HRC Cruise Control Data Readouts Time Distance RPM Heart Rate Work Level Watts METs Calories Message Center 17 Character Alphanumeric Contact Heart Rate Digital 4 Sensing Pads UPRIGHT 2...

Страница 91: ...Bibliography References and Selected Readings Bibliography...

Страница 92: ...rank 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 P...

Страница 93: ...Robergs2 pdf Journal URL http www asep org FLDR JEPhome htm Swain David P and Leutholtz Brian C Metabolic Calculations Simplified Baltimore Williams Wilkins 1997 Tufte Edward R Visual Explanations Ch...

Страница 94: ...F o u n d e d 1 9 8 1 865 Hoff Road St Louis MO 63366 800 426 6570 truefitness com 110308...

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