True Fitness Excel Series manual

Excel Series Owner's Manual[...]

Intensive quality control standards guarantee exc ellence in every phase of production, resulting in the finest products a vailable in the marketplac e. T rue tr eadmills are consistently rated #1 for their smooth, quiet and comfortable per f ormance. T rue is rapidly becoming the choice for w or kouts among beginners, rehab patients and t op athle[...]

Whe n using this ex erci se machine, ba sic pre cautions should always be followed , includi ng the following : Read and understand all instr uctions and warnings pr ior to use. Obtain a me dical exam before beginning any ex ercise program. If at an y time during exer cise you fe e l f ain t, di zzy , or experience pain, stop and consult your ph y [...]

Do not exc ee d maximum user weight of 300 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 erci se equipment is potentially haz ar dou s. If atten tion is not paid to the conditions of equipment usage, death or serious injur y could occur . [...]

Quick Start into a man ual work out by pr essing , or set up a different workout by selec ting a work out and adjusting settings if necessar y . U se My Whe e l, k ey s, or numeric keys and press t o accept each s etting. Y ou can ke ep tuning your workout s etup by repeatedly pressing t o go to the nex t setting. Y our workout start s only when yo[...]

F ront Sec tion page 2 1 - Basic Operation page 9 2 - Hear t Rate Control W orkouts page 23 3 - User Progr ams page 33 4 - Gerkin F itness T est page 37 5 - HRC Planner page 41 Appendix A page 65 Appendix C page 73 6 - Audio and F an A ccessories page 45 7 - Designing an Exer cise Pr ogram page 49 8 - Care and Maintenance page 57 Appendix B page 69[...]

Model Differ ences Y our new tr eadmill is p art of the T rue Exc el Serie s treadmills . Since this owner’ s g uide covers all four Ex cel mo de l s, you might notice descr iptions of feat ures t hat are different from your treadmill. The main differ ences ar e in t he c ons oles. E S 5.0 • Single-window LCD displa y • T ouch-sensitive keys [...]

E S 7.0 Adds to ES 5.0: • Dual-window LCD displa y • Audio system instead of fans E S 9.0 Adds to ES 7.0: • 3% decline • Cooling fans E X C E L S ERIES O WNER ’ S G UIDE Model Differ ences 7[...]

Star ting And Stopping Y our T readmill Safely Place your feet on the straddle covers. A ttach the safety lanyard to your waistband. Place the safety ke y on the key holder . Set up your workout (s ee C ha pter 1) and press . Stop the treadmill by reducing spee d to 2 mph, then press . E X C E L S ERIES O WNER ’ S G UIDE S t a rt i n g A n d S t [...]

Basic Oper ation In This Chapt er: My Wheel Manual Operation Details Quick W ork outs Quick Speed W orkout Time Hear t Rate Monitoring Special W orkouts Classic P re-S et W orkouts Actual Speed Display chapter one 9 Chapter 1: Basic Operation Chapter 2: Heart R a te Control W orkouts Chapter 3: U ser Programs Chapter 4: Gerkin F itness T est Chapte[...]

E X C E L S ERIES O WNER ’ S G UIDE U sing the K eyboard CHAPTER ONE : B ASIC O PERATION Selecting W orkout s: Press any of the workout k ey s and pr ess to beg in your workout using the default settings . The Sp ecial W orkout ke ys have m ultiple choices under each k ey ; press the key multiple time s to access the additional choic es . Before [...]

E X C E L S ERIES O WNER ’ S G UIDE My Whe e l is typically used to adju st a n umeric value. Step 1. Press one of the four S ettings Ke ys surrounding M y Wheel. T he display will indic a te the value and its c urren t setting , a s in: SPEED = 2.5 Step 2. T ouch your f inger anywhere on My Wheel, then drag your finger clo c kw ise to increase a[...]

P ress Quick St art : Star t the treadbelt at 0.5 mph at the def a ult workout time of 30 minutes. Setting T ime or D istance T arg ets : En ter your weight and press . Now either en ter a workout time and press , or pr ess to be prompt ed for a target di stance. Y ou can ke ep adjusting your workout setup by repe a te dly pressing . Y our work out[...]

E X C E L S ERIES O WNER ’ S G UIDE Quick Speed Impor tant : Quick spe ed ke ys change spe ed w ith a single ke y press , so take care in the keys you press . Press , ligh ting t he enable L ED . Now the numeric ke ys function as spe ed change keys from 1 mph to 9 mph. Quicksp eed is functional in any wor kout ex cept fitness tests and Hear t R a[...]

This treadmill can monitor your heart rat e u sing either t he chest stra p provided with the treadmill or the metal grips on the hand rails (called con tact heart rate or CHR pads). A chest strap transmits your he art rate to the tr e admill vi a radio, and the CHR pads connect to a speci al computer circuit to extract your hear t rate. Although t[...]

C ontac t Hear t Rat e CHAPTER ONE : B ASIC O PERATION Con tac t Hear t R a te ( CHR) The contact heart rat e (CH R) system lets you monitor your he art rate without wearing a strap. Gently grasp the contact heart ra te p ads a s shown. When t he s ystem dete cts your hands , the Heart Rate label will start f lashing in time with your heart beat . [...]

1. Ex erci se w it h smooth body motions . 2. Br eathe smo othly and r egul ar ly , and a void talking . ( T alk ing will cause unr epresentative heart ra te spikes of 5 to 10 bpm.) 3. Grip the pads ligh tly , not tig h tly . 4. Mak e sur e your hands are clean, f r ee of b oth dirt and hand lotions . 5. See A pp endix A for more details on Contact[...]

A N ot e on CHR A cc u racy CHR monitoring may be a bit less accurate than a chest str ap, since the hear t rate signals are much stronger at the c he st. A bout 5% of the popul ation cannot be picked u p by a ny CHR system. This i s be cause thei r heart is positioned in a more up- a nd- down ma nner in thei r chest , a s oppose d to leanin g over[...]

Each workout has a four -minute warm up and a two-minute c ool down. Spe ed or grade changes st a y in ef f ect until the next change is requeste d by the pr o gram. Changing the default workout time adds or removes seg men ts ; it does not stretch or compr ess the workout profile. Change work out le vels dur ing your workout by pr essing the k ey [...]

Z er o-grade walking or r unning inter vals are in one-minute seg ments . Grade changes are per manen t ; sp eed changes af fect t he current one-min ute segment only . Z er o-grade gradually increase s spe ed t hen decreas es sp eed, changing once per m inute . Grade changes are p ermanent; spee d changes affect the current one-min ute s egment on[...]

These ar e T rue’ s original f our pr e- set wor kouts . Chang ing the workout time stretches and com presses the workout pr ofile, in contrast to the four new pre-set work out s. Other differenc e s are explained below in the indiv idual workout sections . Incline changes in var ying amount s; t he new Hills workout has hills of the same size al[...]

Sp ee d In te r v als 2 A c t ual Sp eed Di sp lay Different from Spee d Inter vals 1 w it h the sp eed changing in var ying amounts . When t he tre admill is changing t o a new target sp eed, the matri x display re adout will display the actual sp eed. As the sp eed is changing , the message c enter will di spla y T ARGET = 12.0 MPH Once the tread[...]

Hear t R a te C ontr ol W orkouts In This Chapt er: HRC W orkout Introduction F our K inds of H ear t R ate Control W orkouts The Ea sy Step s to a H e a r t Rate Control W orkout M ore Det a il s on I nter val HRC T ips on the W ar m Up St age H ow the HRC S ystem Controls Y our H ear t R ate E xamples of HRC W orkouts Cruise Control E xamples of [...]

E X C E L S ERIES O WNER ’ S G UIDE HRC Intr oduc tion C HAPTER T WO : H EAR T R ATE C ONTROL W ORKOUTS HRC W orkout Introduction T rue’ s heart ra te con trol (H R C ) workout s let the treadmill monitor your r elative exer cise intensity by way of your he art rate, t hen automa tically adjust the workload to keep you at your target heart rate[...]

E X C E L S ERIES O WNER ’ S G UIDE H RC T yp es a nd a W or ko ut Qu ic k-G uid e C HAPTER T WO : H EAR T R ATE C ONTROL W OR KOUTS F our Basic Kinds of Hear t R a te Con trol W orkouts The Easy Steps to a Hear t R a te Con trol W orkout V arious types of He art R a te Control (HRC) ar e a v aila ble on Excel Ser ies treadmills . T his se ction [...]

E X C E L S ERIES O WNER ’ S G UIDE Choices During W orkout Setup C HAPTER T WO : H EAR T R ATE C ONTROL W OR KOUTS During W orkout Setup 5 - W ar m up . At the beg inning of an HRC workout, t he treadmill is in full Manual Control mo de. Gradually increas e your work le ve l t o slowly rai se your heart rate to within 10 beats per minute ( bpm) [...]

During Y our W orkout E X C E L S ERIES O WNER ’ S G UIDE During Y our W ork out C HAPTER T WO : H EAR T R ATE C ONTROL W OR KOUTS More Details on Int er v al HRC • Pressing an y key other than or will e xit HRC mode. • Adjust your target heart rat e at any time during your workout by pressing , u sing the key s as nee ded, and pressing again[...]

T ips on the W arm Up Stage E X C E L S ERIES O WNER ’ S G UIDE T ips and How HRC W orks C HAPTER T WO : H EAR T R ATE C ONTROL W OR KOUTS How the HRC S ystem Con trols your Hear t Rate Increas e sp eed and incline gradually to slowly increase your he art rate to within 10 bpm of your tar get . F or best results , you should take a bout five min [...]

Examples of HRC W orkouts E X C E L S ERIES O WNER ’ S G UIDE Examples and Cruise C ontrol C HAPTER T WO : H EAR T R ATE C ONTROL W OR KOUTS Cruise Con trol 1 - A user who physically cannot w alk over 2.5 mph can safe ly use he art rate c ontrol by en tering maximum spee d of 2.5 in an HRC workout. 2 - A runner can r un up to a spee d of 10 mph, [...]

How Cruise Con trol Determines How to Change Y our Ex ercise Intensity E X C E L S ERIES O WNER ’ S G UIDE More Examples C HAPTER T WO : H EAR T R ATE C ONTROL W OR KOUTS Examples of Running W orkouts Using Cruise Con trol Examples of W alk ing W orkouts Using Cruise Con trol If you enter the HRC stage below 5 mph, t he spee d you en ter w ill be[...]

Impor tant P oints About Hear t Rate C ontrol The hear t rate monitor transmitter strap prov ided w ith your treadmill should be worn directly ag ainst your skin at a bout one inch b elow the pectoral muscles/breast line. W omen should b e careful to place the transmitter b elow their bra line. Some moisture is necessar y between the strap and your[...]

T wo users wearing the same kind of transmitter at t he same time and in close pro ximity may cause fals e hear t rate displ a y readings . Use only the transmitter pr ovide d with your T r ue HRC T readmill or a Polar® brand standard transmitter . T rue's Hear t R a te Contr ol is patented under USPTO #5,462,504. If your hear t rate exceeds [...]

U ser P r ogr ams In This Chapt er: How to Recor d and Run User P rograms chapter thr ee 33 Chapter 1: Basic Operation Chapter 2: Heart R a te Control W orkouts Chapter 3: U ser Progr ams Chapter 4: Gerkin F itness T est Chapter 5: HRC Planner Chapter 6: A udio and F an Accessories Chapter 7: Designing an Exercise Program Chapter 8: C are and M ain[...]

During a man ually -c ontrolled workout , the Ex cel Series tr eadmills always " records " t he changes you make in spe ed or incline. The ES 5.0, ES 7.0 and ES 8.0 can sa ve up t o t hre e User Pr ograms Note that t his workout recording only takes place when you use the default man ual mode settings ; you cannot c hoose a targ e t worko[...]

Gerk in F itness T est In This Chapt er: How to Determine Y our F itness L evel Using the Gerkin F itness T est chapter f our 37 Chapter 1: Basic Operation Chapter 2: Heart R a te Control W orkouts Chapter 3: U ser Programs Chapter 4: Gerkin Fitness T est Chapter 5: HRC Planner Chapter 6: A udio and F an Accessories Chapter 7: Designing an Exercise[...]

E X C E L S ERIES O WNER ’ S G UIDE Gerk in F itness T est C HAPTER F OUR : G ER KIN F ITNESS T EST One way to measure your overall fitne ss is to take a Gerkin fitness test. Name d after the Arizona rese ar cher who de signed this test , this submaximal treadmill test (subma ximal means you work below maximum effor t) is used to predict VO2 ma x[...]

The scientific journal, O c c upational M e dicine, published a study in 2004 on the accuracy of the G erkin test. The conclusion: “ The Gerkin treadmill protocol overpredicts V O2ma x i n he alth y men and women and, therefore , s hould not be u sed for predicting V O2max in individual firefighters , particularly if V O2max i s a criter ion for [...]

HRC Planner In This Chapt er: What HRC P lanner Is HRC Planner Setup W orkout Suggestion Maintenance W orkout chapter fiv e 41 Chapter 1: Basic Operation Chapter 2: Heart R a te Control W orkouts Chapter 3: U ser Programs Chapter 4: Gerkin F itness T est Chapter 5: HRC Planner Chapter 6: A udio and F an Accessories Chapter 7: Designing an Exercise [...]

E X C E L S ERIES O WNER ’ S G UIDE Wha t HRC Planner Is C HAPTER F IVE : HRC P LANNER HRC P l anner creates a 21- to 24-we ek training program with a pr ogressive increas e in work out intensity and duration. This program is b ased on a few simple parame t ers from you, the user , including: age, resting heart ra te, c urren t activity level, an[...]

E X C E L S ERIES O WNER ’ S G UIDE W ork out Suggestion C HAPTER F IVE : HRC P LANNER W orkout Suggestion Fitness goal : choo se f r om ea sy improvement, moderate improvemen t, or aggressive improvement. Creat i ng the T raining P rogram : HRC Planner now creates and saves your entire training program. HRC P l anner doe s not keep track of how [...]

A udio and F an A c c essories In This Chapt er: F ans on ES 5.0 Audio System on ES 7.0 and ES 9.0 chapter six 45 Chapter 1: Basic Operation Chapter 2: Heart R a te Control W orkouts Chapter 3: U ser Programs Chapter 4: Gerkin F itness T est Chapter 5: HRC Planner Chapter 6: A udio and F an Accessories Chapter 7: Designing an Exercise Program Chapt[...]

The fans have two spee ds plu s off. The default is low spe ed. This s ystem can connect to any iPod ™ with a dock connector . I t can also c onne ct t o a generic music player through t he pla yer ’ s headphone jack . Set your m u sic player ’ s volume to a me dium se t ting , then use the treadmill’ s volume ke ys to c ontrol the speaker [...]

Designing an Ex ercise P rog r am In This Chapt er: W hat i s the F . I. T . Concept? Usin g the F .I . T . Concept Y our Fitness Prog ra m Deter m ini ng Y our N eed s Beg in ni ng Y our E xercise Prog ra m Est abl i s hing and Ma int a ining A erobic Fitness Ma naging W eight Sport s T rain ing chapter sev en 49 Chapter 1: Basic Operation Chapter[...]

E X C E L S ERIES O WNER ’ S G UIDE The F .I.T . C oncept Defined C HAPTER S EVEN : D ESIGNING AN E X ERCISE P R OGRAM The workout portion of your ex ercis e program consists of three major v ariables : Fr e quency , Intensity , and T ime. F requency: How Of ten Y ou Ex ercise Y ou s hould e xercise three to five times a week t o im prove your c[...]

As your f itness le vel improves , you will need to increa se your workout intensity in order to reach your target heart ra te. The first increase may b e necessar y after two to four weeks of r egul ar ex erci se. Ne ver exceed your target heart rate zone. Increase the spe ed and/or incline on the tr e admill to raise your hear t rate to the level[...]

E X C E L S ERIES O WNER ’ S G UIDE Utilizing the F .I.T . C oncept C HAPTER S EVEN : D ESIGNING AN E X ERCISE P R OGRAM The F .I. T . c oncept and c hart are desig ned t o help you beg in a program tailored to your needs . Y ou ma y wish to keep an exer cise log to monitor your progress . Y ou can get valuable fitness benefit s from your T r ue [...]

In addition to monit or ing your heart rate as you exercise, be c er tain of how quickly your hear t rate r e covers. If your heart rate is over 120 beats per min ute five min utes after exercising, or is higher than normal the morning after e xer cising , your ex er tion may be to o strenuous for your cur r ent le vel of fitness . Re ducing the in[...]

E X C E L S ERIES O WNER ’ S G UIDE Y our F .I.T . Progr am Con tinued C HAPTER S EVEN : D ESIGNING AN E X ERCISE P R OGRAM W orkout: Brisk and Rhythmic Exercise The workout trains and c onditions your hear t, lungs, and m u scles to op erat e more ef ficiently . Increase ex ercis e in response to your hear t rate to train and strengthen your car[...]

If you can sustain 12 but not 20 contin uou s minutes of ex erci se in your t ar ge t hear t rate zone: Exercise t hree to five days a week . Rest at lea st two days p er week . T r y t o reach and maintain 60-75 percent of your maximum he art rate with moderate rhythmic ex ercise. Be gin w ith 12 c ontinuous minutes . Increa se your time by one t [...]

E X C E L S ERIES O WNER ’ S G UIDE W eight and Spor ts T raining Pr ograms C HAPTER S EVEN : D ESIGNING AN E X ERCISE P R OGRAM T r y t o reach and maintain 60-75 percent of your maximum he art rate with moderate exercise. Exercise f or 30-45 minutes at 60-65 p erc ent of your target heart rate. Here ar e some tips to achiev i ng your we i g ht [...]

C are and Maint enanc e In This Chapt er: T readbelt L ubric ation Regular Cleani ng T readbelt A djustment T readbelt T ension chapter eight 57 Chapter 1: Basic Operation Chapter 2: Heart R a te Control W orkouts Chapter 3: U ser Programs Chapter 4: Gerkin F itness T est Chapter 5: HRC Planner Chapter 6: A udio and F an Accessories Chapter 7: Desi[...]

E X C E L S ERIES O WNER ’ S G UIDE Lubrica tion and Cleaning C HAPTER E IGHT : C AR E AND M AINTENANCE Y our T r ue treadmill is constr ucted of quality ma terials and manufactured to provide man y years of faithful ser vice. Simple routine cle aning and a pre ven tive maintenanc e program will e xtend the life of your treadmill. T o prev ent el[...]

Exper t ser vice and maintenance at a rea sonable cost are available through your factor y- trained, authori zed T rue dealer . T he dealer maintains a stock of repair and repl ac ement par ts and has the technical knowledge to me et your ser vice ne eds . Y our tr eadmill's r unning belt has been properly alig ned a t t he factor y . However [...]

E X C E L S ERIES O WNER ’ S G UIDE T readbelt T ension C HAPTER E IGHT : C AR E AND M AINTENANCE T ur n both rear roller adjustment b olts c ounter -clockw ise until treadbelt just b egins slipping when walking on it , then turn b ot h rear r oller adjustmen t bolts clockwis e in equal quarter t urn increments un til treadbelt stops slipping . N[...]

E X C E L S ERIES O WNER ’ S G UIDE S ymptom/S olution Guide C HAPTER E IGHT : C AR E AND M AINTENANCE SYMPTOM CA USE S OL U TION Circuit br eaker on treadmill trips when the p ower cord is plugged into wall. Circuit br eaker on treadmill trips when inputting spe ed and starting A . Damaged motor B. Damage or defec tive motor power supply board C[...]

SYMPTOM CA USE S OL U TION T readb e lt tracks left to r ight A . Uneven f loor B. Rear roller not properly adjusted Move treadmill to even surface or level with shims. Se e Adjustment section. See Adjustment section. T readmill trips household circuit breaker A . Defec tive breaker B. Circuit too small C. Circuit over-loaded D. May tr ip GFI circu[...]

E1:IN CLINE Incline mov ing when not commande d to. E1:R ANG E Difference b etween zero po sition and maximum incline not sufficient . E1:ST ALL Incline not moving when commande d to. E2:OV ERSPEE D This er r or occurs when an acce leration of greater t han 2.1 m ph occurs . Er ror cleared by t ur ning off power switch t hen t ur ning it back on. E[...]

E X C E L S ERIES O WNER ’ S G UIDE Ser vice Messages C HAPTER E IGHT : C AR E AND M AINTENANCE The following ser vice me ssages w ill be displayed as they occur , as well a s for the subse quent six safety k ey insertions . T hes e message s will be displayed un til a k e y is presse d. Every time t hese messages are di spla ye d, a tone w ill s[...]

T ar get Hear t R a te Char t A G uide to H elp Y ou P ick a n In iti al T arget H e art Rate appendix a 65[...]

Remember to check with your physician b ef ore beginning any exercise program. He c an help determine an appropriate target heart ra te. Medications of ten affect heart rate. E X C E L S ERIES O WNER ’ S G UIDE A PPENDIX A - T ARGET H EART R A TE C HAR T 67[...]

ME T s T able H o w Spe ed a nd Inc li ne Affe ct W orklo ad, E xpre ssed in MET s appendix b 69[...]

E X C E L S ERIES O WNER ’ S G UIDE A PPENDIX B - MET S T ABLE 71[...]

ME T s Explanation and F ormulas The M etabolic F ormula s Behi nd Energ y E xpenditure Estimates A N ote A b out Calorie E xp end iture C a lcul ations appendix c 73[...]

E X C E L S ERIES O WNER ’ S G UIDE A PPENDIX C - MET S E XPLANATION AND F ORMULAS As stated earlier , the MET i s a unit of ex ercis e mea sur ement that takes int o accoun t body weight. Sinc e ener g y expenditure in a weight -b earing e xercise such a s running , walking , or stairclimbing is directly prop ortional to bo dy weight, the formul[...]

E X C E L S ERIES O WNER ’ S G UIDE A P P E ND I X C - C AL O R I E E X P E N D I T U R E & C AL C U L A T I O N S T rue treadmills use t he calorie expenditure f ormula as describe d in Guide line s for Ex ercise T esting and Pres cription f rom the American College of Sport s Medic ine. This is the most widely ac cepted form ula for running[...]

Bibliogr aph y Referenc es and Selec ted Readings bibliogr aphy 77[...]

E X C E L S ERIES O WNER ’ S G UIDE B IBLIOGRAPH Y American College of Spor ts M edicine, ACSM's Guidelines for E xerci se T esting and P re scription . 6th e dition. Philadelphia: Lippincott W illiams & W ilkins , 2000. F e ynman, Richar d P ., The Feynman Lecture s on Physics . Original edition. Boston: Addison W esle y , 1970. I S BN:[...]

E X C E L S ERIES O WNER ’ S G UIDE A PPENDIX D - S PECIFICATIONS Robergs , Rob ert A. and Landwehr , Rober to. (2002) T he Surprising Histor y of the "HRma x = 220 - age " Equation. J ournal of Exer cise P hysiolog y , 5(2). I SSN 1097-9751.2 Article URL: <http://w ww.asep.or g/Document s/Roberg s2.pdf> Journal URL: <http://w [...]

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