True Fitness ES9.0 + ES7.0 manuale d’uso

ES9.0 + ES7.0 Treadmill Owne r's M anu al truefitness.com / 800.426.6570 / 1.636.272.7100[...]

In 1981, F rank T rulaske launched TRUE Fitness®, and b egan manufacturing premium hand-craf ted treadmills . His team ’ s obse ssion with quality has prop elled TRUE to the top of the f itness industr y and has created one of America ’ s oldest , largest and most respe cte d fitness e quipment manufacturers. Ov er t he ye a rs, TR U E has des[...]

ES Treadmills Owne r’ s Guide 3 Whe n u sing thi s ex erc ise machine, ba sic pr ecaut ions should always be follow ed, including the following : Read and understand all instr uctions and war nings prior to use. Obtain a me dical exam before beg inning any e xercise program. If at an y time dur ing ex ercise you fe el faint, diz z y , or experien[...]

ES Treadmills Owne r’ s Guide 4 Do not exc e ed ma ximum user weight of 400 lbs . Keep the top side of the moving surface clean and dr y . Keep children and animals away . This treadmill is intended for residential use only . All ex ercis e equipment is potentially haz ardous. If attention is not paid to the conditions of equipment usage, death o[...]

ES Treadmills Owne r’ s Guide 5 Quick Star t into a manual workout by pressing , or s et up a different workout by sele cting a workout and adju sting s ettings if necessar y . Use keys , or numeric ke ys and press to accept e ach se tting. Y ou can keep tuning your workout setup by rep eatedly pressing to go to the next se tting. Y our workout s[...]

ES Treadmills Owne r’ s Guide 6 T ab le o f Co nte nts Quick Start .......................................................................................5 1. Ba sic Operation (ex cept console).............................................8 2. Console Op eration....................................................................25 3. Heart R ate C[...]

ES Treadmills Owne r’ s Guide 7 Place your feet on the straddle covers. A ttach the safety lanyard to your waistband. Place the safety key on the ke y holder . Set up your workout (se e Chapter 1) and press . Stop the treadmill by re ducing spe ed to 2 mph, then press . S t ar t i n g A n d S t o p p i n g t h e Treadmill Saf e ly[...]

Bas i c O p er a ti o n In T h is Chapter: Using The Keyboard Manual & Quick W orkouts O ther S ettings Hear t Rate Monitoring Contact Hear t Rate Special W orkouts Classic P re -Set W orkouts Chapter O n e Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Hear t Rate Control Workouts Chapter 4: User W orkouts Chapter 5: Gerk i[...]

ES Treadmills Owne r’ s Guide 9 Us ing the Keyboard C O : B   O   Selecting W orkout s: Press any of the workout keys and press to beg in your workout using the def ault settings . The Spe cial W orkout keys have multiple choices under e ach ke y ; press the ke y multiple times to access[...]

ES Treadmills Owne r’ s Guide 10 P ress Q uick St art : Start the treadbelt at 0.5 mph at the def ault workout time of 30 minut e s. Setting T ime or D ist ance T arg ets : Enter your weight and press . Now either enter a workout time and press , or press to be prompted for a target distance. Y ou can keep adjusting your workout setup by repeated[...]

ES Treadmills Owne r’ s Guide 11 Manual & Qu ick Wo rkouts C O : B   O   Manual & Qu ick Wo rkouts C O : B   O   Quick W orkout K e ys [walk , walk+run , r un ] Use thes e ke ys to s et up your favorite training sp ee ds[...]

ES Treadmills Owne r’ s Guide 12 Quick Speed Impor tant : Q uick sp ee d ke ys change sp ee d with a single ke y press , s o t ake care in the ke ys you press. Press , lighting the enable L ED . Now the numeric ke ys function a s sp ee d change ke ys from 1 mph to 9 mph. Q uicksp ee d is functional in any workout ex cept fitness test s and Hear t[...]

ES Treadmills Owne r’ s Guide 13 O ther S ettings C O : B   O   Calorie goal allows you to choose the number of c alories you wish to burn, and the treadmill will c alculat e the required sp ee d and incline to a ttain this goal, including a 3-min ute w arm up and 3-minute c o ol down. F[...]

ES Treadmills Owne r’ s Guide 14 Y our ES S eries treadmill als o comes with advanced workouts options for thise lookig n to get the most out of their training . Qu ick W orkout K e ys [w alk , wa lk+run, r un] Use these keys to se t up your favorite training spee ds . While the treadmill is operating in manual mode, pressing and holding either t[...]

ES Treadmills Owne r’ s Guide 15 W eig ht Loss By pressing the “ W eight Lo ss” key , u sers have t he option of choosing one of si x separate programs that assist us ers in achiev ing their weight loss goals . ese programs are: Calorie G oal Hill Interv als Leg Shaper Sport s T raining Calorie Bur n HRC P er formance By pressing the “P [...]

ES Treadmills Owne r’ s Guide 16 5K and 10k Runs ese are fi x e d-distance workouts , much as you would run a 5k or 10k road course. Choo se your preferred distance and press Start . Y ou have c omplete manual control over spee d and incline. Predicte d F inish T ime F eature: e default time display in the 5k and 10k runs is your pre dicte[...]

ES Treadmills Owne r’ s Guide 17 This treadmill can monitor your heart rate using either the chest strap provide d w ith the treadmill or the met al g rips on the hand rails (called contact heart rate or C HR pads). A che st strap transmit s your he art rate to the treadmill via radio, and the C HR pads connect to a spec ial com puter circuit to [...]

ES Treadmills Owne r’ s Guide 18 Co nt act H ear t Ra te C O : B   O   Co nt act Hear t R a te (CHR) The contact heart rate (C HR) system let s you monitor your he art rate without wear ing a strap. Gently grasp the contact he art rate pads a s show n. When the sy stem dete cts your hand[...]

ES Treadmills Owne r’ s Guide 19 1. Exercise w ith smo oth b ody motions . 2. Breathe smoothly and regularly , and avoid talk ing . (T alk ing w ill cause unrepresentative he art rate spikes of 5 to 10 bpm.) 3. Grip the pad s lightly , not tightly . 4. Make sure your hands are clean, free of both dirt and hand lotions. 5. See Appendix A for more [...]

ES Treadmills Owne r’ s Guide 20 A Note on CHR Accur ac y CHR monitoring may b e a bit less accurat e than a chest 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 oppose[...]

ES Treadmills Owne r’ s Guide 21 Each workout has a four -minute warm up and a two-minute cool down. Spe ed or g rade changes stay in effect until the next c hange is requeste d by the program. Changing the default workout time adds or removes seg ments ; it does not stretch or compr e ss the workout profile. Change workout le vels dur ing your w[...]

ES Treadmills Owne r’ s Guide 22 Z ero-grade walking or running interv als are in one-min ute seg ments . Grade changes are p ermanent ; sp ee d change s af fect the current one-minut e se gment only . Z ero-grade gradually increas es spe ed then de crea ses spe ed, changing once per minute . Grade changes are p ermanent ; sp ee d changes affect [...]

ES Treadmills Owne r’ s Guide 23 These are TRUE’ s or iginal four pre-s et workouts. Chang ing the workout time stretches and compresses the workout profile, in contrast to the four ne w pre-set workouts . O ther dif ferenc e s are explained below in the individual workout sec tions. Incline changes in var y ing amounts; the new Hills workout h[...]

ES Treadmills Owne r’ s Guide 24 Speed Inter v als 2 Actu al Speed D i s p l ay Different from Spe ed Inter vals 1 with the sp eed changing in var y ing amounts . When the treadmill is changing to a ne w target sp ee d, the matrix display readout will display the actual spe ed. As the spe ed is changing , the me ssage center w ill di splay T ARGE[...]

C o nso le O p er a ti o n Chapter T wo Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Hear t Rate Control Workouts Chapter 4: User W orkouts Chapter 5: Gerk in F itness T est Chapter 6: RxHRC Chapter 7: F ans Chapter 8: Designing an Exercise Progr am Chapter 9: Care and Maintenance[...]

ES Treadmills Owne r’ s Guide 26 Co nso le O pera tio n C T: ES K   ES9.0 & 7.0 Ke yboard Numeric Key s Direct entry of numeric data . Enter Accepts workout parameters , and toggles the dual function displays . HRC Cr uise Control In any workout, s et your c urrent heart rate as the target heart ra[...]

ES Treadmills Owne r’ s Guide 27 Co nso le O pera tio n C T: D   ES9.0 D is pla y[...]

ES Treadmills Owne r’ s Guide 28 Co nso le O pera tio ns C T: D   ES7.0 D is pla y[...]

Hear t Ra te C o ntr o l Wo rkouts In Th is Chapter: HRC Introduction HRC T ypes & W orkout Guide W or kout S etup During Y our W orkout Tips & How HRC W orks Examples and Cruise Control Impor tant P oints About HRC HRC Safety Chapter T h ree Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Hear t Rate Control Workouts Cha[...]

ES Treadmills Owne r’ s Guide 30 HRC I ntro ductio n C T : HR C W  TRUE’ s hear t rat e control (HRC ) workouts le t the treadmill monitor your relative exercise int ensity by way of your hear t rate, then automa tically adjust the workload to kee p you at your target he art rate and thus your [...]

ES Treadmills Owne r’ s Guide 31 HR C T yp es + Wo rko ut Gu id e C T: HRC W  Four Basi c T ypes o f HR C Wo rkouts V arious typ es of He art Rate Control (HRC) are a v ailable on E S Ser ies treadmills . This sec tion may descr ibe some typ es of HRC that your treadmill does not have. T ime-ba s[...]

ES Treadmills Owne r’ s Guide 32 Wo rk out S etu p C T : HR C W  1 - Put on a P olar® or compatible transmitter chest strap a s de scrib ed in sec tion C hapt er 1. 2 - Press the key until you reach your desired workout, then press . 3 - Enter your workout parameters . T hi s includes target hea[...]

ES Treadmills Owne r’ s Guide 33 Durin g Y our Wo rkout Du ring Y our Wo rkout C T: HRC W  Y our treadmill c an rememb er more than one workout setup for a hear t rat e control workout. The ES9.0 and E S7.0 ha ve 5 target, 5 interv al, and 4 distance-ba sed HRC setups . It stores e ach s et of wo[...]

ES Treadmills Owne r’ s Guide 34 Ti p s o n the W arm U p St age Tips and How HRC Wo rks C T : HR C W  Ho w the HRC System Co ntrols your Hear t Ra te The treadmill operates in a manual control mo de dur ing the warm- up stage. Y ou control b oth sp ee d and incline. Y ou may only increase sp ee [...]

ES Treadmills Owne r’ s Guide 35 E xamples o f HRC Wo rkouts E x a mples and Cru is e Co ntro l C T: HRC W  Cruise Co ntrol 1 - A user who physically cannot walk over 2.5 mph can safely us e he art rate control by entering maximum spe ed of 2.5 in an HRC workout. 2 - A r unner c an r un up to a s[...]

ES Treadmills Owne r’ s Guide 36 Ho w Cruise Co ntrol Determi nes Y our E xercise Intensity E xamples o f Runn ing Wo rkouts Usi ng Cruise Co ntrol E xamples o f W alkin g Wo rkouts Usi ng Cruise Co ntrol If you enter the HRC stage below 5 mph, the spe ed you ent er will be the maximum spee d of your workout. If you like to walk at a maximum spe [...]

ES Treadmills Owne r’ s Guide 37 Impo r t ant Po ints About Hear t R a te Co ntrol The hear t rat e monitor transmitter strap provided with your treadmill should b e wor n directly against your skin at about one inch b elow the pe ctoral muscles/breast line. W omen should be careful to place the transmitter b elow their bra line. Some moisture is[...]

ES Treadmills Owne r’ s Guide 38 T wo users we aring the same kind of transmitter at the same time and in clos e proximity may cause false he art rate display readings . Use only the transmitter provide d w ith your TRUE H RC treadmill or a Polar® brand stand ard transmitter . TRUE’ s Hear t R ate Control is patented under USP T O #5,462,504. [...]

Cust o m Wo rkouts In T h is Chapter: User Prog rams Quick workout Keys F av orites Key Calorie Goal Chapter Four Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Hear t Rate Control Workouts Chapter 4: Custom W or kouts Chapter 5: Gerk in F itness T est Chapter 6: RxHRC Chapter 7: F ans Chapter 8: Designing an Exercise Progr am C[...]

ES Treadmills Owne r’ s Guide 40 During a manually-contr olle d workout, ES Series treadmills always " re c ord" the changes you make in spee d or incline. ES treadmills can save up to three User W orkouts Note that this workout re cor ding only takes place when you use the def ault manual mode settings ; you c annot cho ose a target wo[...]

ES Treadmills Owne r’ s Guide 41 Qu ick Wo rk out Keys C F: C  W  Use these keys to set up your f a vor ite training spee ds . While the treadmill is operating in manual mode, pressing and holding either the walk or run key w ill “ save” tha t sp ee d as that key ’ s operating s[...]

ES Treadmills Owne r’ s Guide 42 F a vo rites Ke y C F: C  W  Under the F avorites you may select : Custom W orkout : pick the spe ed, incline, workout time, and duration of each segment of a custom workout. Custom Inter val: a shortcut to create a simple in ter val workout . S etting[...]

ES Treadmills Owne r’ s Guide 43 F a vo rites Ke y C F: C  W  S etting Up a C u stom Inter val W orkout 1. Press F avorites until you see the Custom W orkout prompt, then press Enter . A t the NEW PRO G YES? prompt, select YE S. 2. Enter desired workout time. 3. Enter dura tion of res[...]

ES Treadmills Owne r’ s Guide 44 Calorie goal allows you to choose the number of c alories you wish to burn, and the treadmill will c alculat e the required sp ee d and incline to a ttain this goal, including a 3-min ute w arm up and 3-minute c o ol down. F or safety and comfort reasons , you se t a maximum spe ed. Impor tant Note About Calorie U[...]

ES Treadmills Owne r’ s Guide 45 5. If your calorie goal exc e eds the ability of the tr e admill to a ttain, you will b e re-prompt e d to either r e duce your calorie goal or increas e your maximum spe ed. 6. When your calorie goal is within the abilities of the treadmill, press Start . 7. ere is a 3-minut e w armup at eit her 2 mph or your [...]

Gerki n Fitn ess T est In T h is Chapter: Using the G erk in Fitness T est Ac curac y of the Gerk in F itness T est Chapter Five Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Hear t Rate Control Workouts Chapter 4: Custom W or kouts Chapter 5: Gerk in F itness T est Chapter 6: RxHRC Chapter 7: F ans Chapter 8: Designing an Exer[...]

ES Treadmills Owne r’ s Guide 47 Us ing The G e rkin Fitness Test C F: G  F T One way to measure your overall fitne ss is to take a Gerkin fitne ss test. Name d after the Arizona res earcher who designe d this test, this submaximal treadmill test (subma ximal means you work belo[...]

ES Treadmills Owne r’ s Guide 48 The scientific journal, O ccupational Medicine, published a study in 2004 on the accuracy of the G erkin test. The conclusion: “ The Gerkin treadmill protocol overpredict s VO2ma x in healthy men and women and, therefore , shou ld not b e used for predicting V O2ma x in i ndividu al firefighters, p articularly i[...]

RxHR C In T h is Chapter: RxHRC Setup W or kout Suggestion Chapter Six Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Hear t Rate Control Workouts Chapter 4: Custom W or kouts Chapter 5: Gerk in F itness T est Chapter 6: RxHRC Chapter 7: F ans Chapter 8: Designing an Exercise Progr am Chapter 9: Care and Maintenance[...]

ES Treadmills Owne r’ s Guide 50 R xHRC S etu p C S: RHRC RxH RC Creates a 21- to 24-week training prog ram w ith a progressive increas e in workout intensity and duration. This program is ba sed on a few simple p arameters from you, the us er , including: age, resting hear t rate, current activity level, and fitness go[...]

ES Treadmills Owne r’ s Guide 51 Wo rk out Suggesti o n C S: RHRC Wo rkout Suggestio n Fitness goal : choose from eas y improvement, moderate impr ovement , or aggressive improvemen t . Creat ing the T raining P ro gram: RxH RC now creates and saves your entire training program. RxH RC doe s not kee p track of how of te[...]

F ans In T h is Chapter: F ans Chapter Se ven Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Hear t Rate Control Workouts Chapter 4: Custom W or kouts Chapter 5: Gerk in F itness T est Chapter 6: HRC Planner Chapter 7: Audio and F an A ccessories Chapter 8: Designing an Exercise Progr am Chapter 9: Care and Maintenance[...]

ES Treadmills Owne r’ s Guide 53 The fans have two sp ee ds plus of f. T he default is medium spe ed. F ans C S : F F ans o n ES9.0[...]

D es i gn i n g an E xer cis e P r ogr a m In Th is Chapter: The F .I.T . Concept Defined F .I.T . Conc ept O verview Utilizing the F .I.T . Conc ept Beginning Y our F .I.T . Prog ram Establishing and Maintaining F itness W eight & Spor ts T raining Pr ograms Chapter Eight Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Hear [...]

ES Treadmills Owne r’ s Guide 55 The F .I.T . Co nce pt D ef ined C E : D    E P  The workout portion of your ex ercise prog ram consist s of three major v ariables : F requenc y , Intensity , and T ime. F requency: How O ften Y ou Ex ercise Y ou sh[...]

ES Treadmills Owne r’ s Guide 56 As your fitness le vel improves , you w ill ne ed to increas e your workout intensity in order to reach your target heart rate. The first increa se ma y b e ne cessar y after two to four weeks of regular ex ercis e. Ne ver ex cee d your t arget he art rate zone. Increas e the spe ed and/or incline on the treadmill[...]

ES Treadmills Owne r’ s Guide 57 F .I.T . Co nce pt Over view C E : D    E P  Utilizing the F .I.T . Con cept C E : D    E P  The F .I. T . concept an[...]

ES Treadmills Owne r’ s Guide 58 In addition to monitoring your heart rate a s you exercise, b e certain of how quickly your hear t rate recovers . If your hear t rate is over 120 b eats per minute f ive minutes after ex erci sing, or is higher than nor mal the morning after ex erci sing, your exertion may b e to o strenuous for your cur ren t le[...]

ES Treadmills Owne r’ s Guide 59 W orkout: Brisk and Rhythmic Exer cise The workout trains and conditions your he art , lung s , and muscles to op erate more efficiently . Increa se ex ercise in response to your heart rate to train and streng then your cardiova scular system. Concentra te on moving your arms and legs smo othly . W alk naturally a[...]

ES Treadmills Owne r’ s Guide 60 If you c an su stain 12 but not 20 con tinuous minutes of ex ercis e in your target heart rate zone: Exercise three to five days a week . Rest at le ast two days p er we ek . T r y to reach and maintain 60-75 percent of your maximum hear t rate with moderate rh y thmic exercise. Be gin with 12 continuous minut e s[...]

ES Treadmills Owne r’ s Guide 61 Est ablis hi ng Aerob ic Fitness M a in t a ining Aerob ic Fitness T r y to reach and maintain 60-75 percent of your maximum hear t rate with mo derate exer c ise. Exercise for 30-45 minutes at 60-65 percent of your target heart rate. Here ar e some tips to achiev ing y our w eight manag ement goal : Consume most [...]

Care an d M ai ntenan ce In Th is Chapter: Lubrication and Cleaning T readbelt Adjustment T readbelt T ension Chapter Ni n e Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Hear t Rate Control Workouts Chapter 4: Custom W or kouts Chapter 5: Gerk in F itness T est Chapter 6: RxHRC Chapter 7: F ans Chapter 8: Designing an Exercise[...]

ES Treadmills Owne r’ s Guide 63 L u b rica tio n and Cleanin g C N : C   M  Y our TR UE treadmill is constructe d of quality materials and manufactured to provide many years of f aithful ser vice. Simple routine cle aning and a preventive maintenanc e program will ext end[...]

ES Treadmills Owne r’ s Guide 64 M onthly : C lean dust and dir t that might accumulate under and behind your treadmill once a month. Small rubb er p articles from the s oles of w alking shoes will accumulate alongside the belt and also behind the unit . Exper t s er vice and maintenance at a reasonable cost are available through your fac tory -t[...]

ES Treadmills Owne r’ s Guide 65 Treadb e l t Te ns io n C N : C   M  T ur n b oth re ar roller adjustment b olts counter -clo ckwis e until treadbelt just beg ins slipping when walking on it , then turn both rear roller adjustment bolt s clo ckwi se in e qual quarter turn[...]

ES Treadmills Owne r’ s Guide 66 Sympt om/So l utio n Gu ide C N : C   M  SYMPTOM CA USE S OLUTI ON Circuit breaker on treadmill trips when the p ower cor d is plugged into w all. Circuit breaker on treadmill trips when inputting spe ed and starting A . D amaged motor B. D[...]

ES Treadmills Owne r’ s Guide 67 SYMPTOM CA USE S OLUTI ON T readbelt tracks left to r ight A . Uneven f loor B. Rear roller not properly adjusted Move treadmill to even surface or level with shims. See Adjustment section. See Adjustment section. T readmill trips household circuit breaker A . D efective breaker B. Circuit too small C. Circuit ove[...]

ES Treadmills Owne r’ s Guide 68 E1:IN CLINE Incline moving when not commanded to. E1:R AN GE Difference b etween zero position and maximum incline not suff icient. E1:ST A LL Incline not mov ing when commanded to. E2:OV ER SPEED This er ror o ccurs when an acce leration of greater than 2.1 mph o ccurs . Er ror cleare d by turning of f p ower swi[...]

ES Treadmills Owne r’ s Guide 69 S e r vice Messages C N : C   M  The following ser v ice message s w ill b e displayed as they o ccur , as well as for the subse quent si x safety ke y ins ertions . T he se messages will b e di splayed until a key is presse d. Ever y time [...]

T ar get Hear t Ra te Char t A Guid e t o Help Y ou Pi ck an In itial T ar get Hear t Ra te ap p en dix a[...]

ES Treadmills Owne r’ s Guide 71 A   A T  H  R  C [...]

Sp eci fi ca ti o ns ap p en dix b[...]

ES Treadmills Owne r’ s Guide 73 S    ES9.0 ES7.0 Motor TRUE 4hp DC Quiet-Drive TRUE 4hp DC Quiet-Drive Commercial Frame 1 1-Guage Heavy Duty W elded Steel 1 1-Guage Heavy Duty W elded Steel HRC Cruise Control YES YES HRC W orkouts 14 14 W orkouts 15 Preset, 2 Custom, 1 Custom Interval 17 User Dened YES-3[...]

B i b li ogr ap hy References an d Selected Readin gs b i b liograp hy[...]

ES Treadmills Owne r’ s Guide 75       American College of Spor ts Medicine, ACSM's Guideli ne s f or E xerc ise T e sting and P re scr iption . 6th e dition. Philadelphia: Lippincott W illi ams & W ilkins , 2000. F e ynman, Richard P ., The F e ynman Lect ures on Physics . Original e dition. B oston: [...]

ES Treadmills Owne r’ s Guide 76 Robergs , Rober t A . and L andwehr , Rob erto. (2002) The Surprising Histor y of the "HRma x = 220 - age " Equation. Jour nal of Exer c ise Ph ysiolo gy , 5(2). I SSN 1097-9751.2 Article URL : <http://w ww.asep.or g/Do cument s/Rober gs2.pdf> Journal URL: <http://w ww.asep.or g/F LDR/JE Phome.h[...]

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