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True Fitness PS1100 manual

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Table of contents for the manual

  • Page 1

    T re admill O w ner's Gu ide truefitness.com / 800.426.6570 / 1.636.272.7100[...]

  • Page 2

    In 1981, F rank T rula ske l aunc he d TRUE Fitness®, and b egan manufacturing hand- craf ted treadmills . His team ’ s obsession w ith quality has propelle d TRUE to the top of the f itness industr y and has created one of America ’ s olde st, largest and most respe cted fitness e quipment manufacturers. Ov er t h e y ea r s, T R U E has desi[...]

  • Page 3

    PS900, PS1100 Treadmill Owner’ s Guid e 3 Review fo r You r Safety I    S I  Whe n u sing thi s e xe rci se machine ba sic pr ecaution s should always be followe d, includ ing the following: Obtain a me dical exam before beg inning an y exercise program. If at an y time dur i[...]

  • Page 4

    PS900, PS1100 Treadmill Owner’ s Guid e 4 Qu ick St ar t Befor e Y ou r Wo rkout Durin g Y ou r Wo rkout Quick Star t into a manual workout by pressing , or se t up a dif fer ent workout by pressing a workout key and adjusting the s ettings as necessar y . Y ou can fine tune your workout setup by rep eatedly pressing to procee d to the nex t sett[...]

  • Page 5

    PS900, PS1100 Treadmill Owner’ s Guid e 5 T ab le o f Co nte nts Quick Start .......................................................................................4 1. Using Y our T readmill .................................................................6 Ba sic operation ( except console) 2. Heart R at e Control...............................[...]

  • Page 6

    Chapte r O ne B as i c O pe ra tio n In T h is Chapter: St ar tin g and St o pp in g the T readmi ll Us in g the Keyboard M anu al O pera tio n Hear t Ra te Mon it ori ng Co nt act Hear t Ra te Pre-Set Wo rkouts Special Wo rkouts Chapter 1: Basic Operation Chapter 2: Hear t R ate Control Chapter 3: User W orkouts Chapter 4: F itness T est Chapter 5[...]

  • Page 7

    PS900, PS1100 Treadmill Owner’ s Guid e 7 St ar ting and St oppin g the Treadmill  O: B  O   St ar tin g An d St op pi ng Y our T readmill Safel y Place your feet on the straddle covers. A ttach the safety lanyard to your wai stband. Place the safety key on the ke y holder . Set up yo[...]

  • Page 8

    PS900, PS1100 Treadmill Owner’ s Guid e 8 Us ing the Keyboard  O: B  O     Us ing the Ke ybo ard Selecting W orkouts : Press any of the workout keys and press to b egin your workout using the default s ettings . B efor e pressing , you may adjust other settings like W orkout T ime and[...]

  • Page 9

    PS900, PS1100 Treadmill Owner’ s Guid e 9 Manual O pe ra ti o n  O: B  O     M anu al O pera tio n Det ails P ress Q uick St art : Start the treadbelt at 0.5 mph at the default workout time of 30 minutes . OR... Setting T ime or D ist ance T ar get s: Ent er your weight and press . Pr[...]

  • Page 10

    PS900, PS1100 Treadmill Owner’ s Guid e 10 H ear t Ra te Mo nito ring  O: B  O     Mo nit o rin g Y our Hear t Ra te Ch est Str ap Hear t Ra te Mo nit o rin g This treadmill can monitor your heart rate using either the chest strap provided with the treadmill or the metal grip s on the[...]

  • Page 11

    PS900, PS1100 Treadmill Owner’ s Guid e 11 Co nt act H ear t Ra te  O: B  O     Co nt act Hear t Ra te (CHR) Fo r Best CHR Resul ts The contact heart rate (C HR) system let s you monitor your hear t rate without we aring a strap. Gently grasp the contact he art rate pad s. Duri ng thi[...]

  • Page 12

    PS900, PS1100 Treadmill Owner’ s Guid e 12 Pre-S et Wo rk outs  O: B  O     Pre-Set Wo rkouts W alkin g: Cal ori e Burn W alkin g: Hi ll Inter v als Each workout has a four -minute warm up and a two-minute cool down. Sp ee d or incline changes stay in effect until the next c hange re [...]

  • Page 13

    PS900, PS1100 Treadmill Owner’ s Guid e 13 S pecial Wo rk outs  O: B  O     W alkin g an d Run ni ng: Speed Inter v als W alkin g an d Run ni ng: Speed Ra mp Z ero-grade walking or running interv als are in one-min ute seg ments . Grade changes are p ermanent ; sp ee d changes affec t[...]

  • Page 14

    Chapte r T wo H ear t Ra te Co ntro l In T h is Chapter: HRC Intr o ductio n Easy Steps to a HRC Wo rkout Wo rkout Setup Impo r t ant Po int s About HR C Chapter 1: Basic Operation Chapter 2: Hear t R ate Control Chapter 3: User W orkouts Chapter 4: F itness T est Chapter 5: Designing an Exercise Prog ram Chapter 6: Care and Maintenance[...]

  • Page 15

    PS900, PS1100 Treadmill Owner’ s Guid e 15 HRC Wo rkout  T: H  R  C W  HRC Wo rkout Intr oducti on TRUE’ s HRC workouts let the treadmill monitor your re l ative ex ercis e intensity by w a y of your he art rate, then aut omatically adjust the worklo[...]

  • Page 16

    PS900, PS1100 Treadmill Owner’ s Guid e 16 Easy Ste p s t o an HRC Wo rkout  T: H  R  C W  Two B as ic Ki nds o f HRC Wo rkouts Easy Ste ps to a HRC Wo rkout T wo typ es of HRC are available on the PS900 + PS1100. T ime-b ase d constan t H RC: pick a t[...]

  • Page 17

    PS900, PS1100 Treadmill Owner’ s Guid e 17 Wo rk out S etup  T: H  R  C W  8. HRC Stage. Now the treadmill takes control of spee d and incline, keeping your hear t rate within a few bpm of your target . 9. Cool-dow n. A t the end of your workout time o[...]

  • Page 18

    PS900, PS1100 Treadmill Owner’ s Guid e 18 The time and distance accumulated during your warm up are not calculated into your workout time or distance; those values start at zero when the treadmill reaches heart rate control mo de. This time and dist ance is , however , accum ul at e d into the workout summar y data, along with your cooldow n exe[...]

  • Page 19

    PS900, PS1100 Treadmill Owner’ s Guid e 19 A grounded outlet is c ritical for the HRC system to func tion properly . Use a dedic ated 115 V AC , g rounded outlet to help prevent interfer ence. Impo r t ant Po ints About HRC  T: H  R  C W [...]

  • Page 20

    Chapte r Thre e Us er Wo rkouts In T h is Chapter: Reco rd and Run Us er Wo rkouts Chapter 1: Basic Operation Chapter 2: Hear t R ate Control Chapter 3: User W orkouts Chapter 4: F itness T est Chapter 5: Designing an Exercise Prog ram Chapter 6: Care and Maintenance[...]

  • Page 21

    PS900, PS1100 Treadmill Owner’ s Guid e 21 Reco rd and Run Us er Wo rk outs  T: U  W  During a manually-contr olle d workout, the PS900 + P S1100 treadmills always "record " the changes you make in spee d or incline. The PS900 +PS1100 c an save up to two User W orkouts that [...]

  • Page 22

    chapte r fou r F itness Test In T h is Chapter: Gerki n Fitness T est Accuracy of th e Gerkin T est Chapter 1: Basic Operation Chapter 2: Hear t R ate Control W orkouts Chapter 3: User W orkouts Chapter 4: F itness T est Chapter 5: Designing an Exercise Prog ram Chapter 6: Care and Maintenance[...]

  • Page 23

    PS900, PS1100 Treadmill Owner’ s Guid e 23 G e rkin F itness Test  : F T  About the G erkin Test One way to measure your overall fitne ss is to take the Gerkin fitness test . Named af ter the Arizona researcher who desig ned the test, this subma ximal treadmill test (submaximal me ans[...]

  • Page 24

    PS900, PS1100 Treadmill Owner’ s Guid e 24 Accu rac y o f the G erkin Test Accu rac y o f the G erkin Test  F: F T  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[...]

  • Page 25

    Chapte r F ive D es ignin g An E xe rcis e Progra m In T h is Chapter: Wha t is the F .I.T . Co ncept? Us in g the F .I.T . Co ncept Y our F .I.T . Progra m Est ab lish in g an d M ai nt ain in g Fitn ess Weight & Spo r ts Trai n in g Progra ms Chapter 1: Basic Operation Chapter 2: Hear t R ate Control W orkouts Chapter 3: User W orkouts Chapte[...]

  • Page 26

    PS900, PS1100 Treadmill Owner’ s Guid e 26 The workout portion of your exercise program consists of three major v ariables : F requenc y , Intensity , and T ime. Frequenc y: How Ofte n Y ou Ex erc ise Y ou should ex ercise three to f ive time s a week to impr ove your cardiovasc ular and muscle fitness . Improvemen t s are signific antly smaller [...]

  • Page 27

    PS900, PS1100 Treadmill Owner’ s Guid e 27 Mo re F .I.T . Co nce pt Ove r view C F: D    E P  As your fitness level improves, you will nee d to increa se your workout intensity in order to reach your target he art rate. The first increas e may be neces[...]

  • Page 28

    PS900, PS1100 Treadmill Owner’ s Guid e 28 The F .I. T . concept is desig ned to help you begin a program tailored to your ne eds . Y ou may wish to kee p an ex ercis e log to monitor your progress . Y ou can get valuable fitness b enefits from your TRUE treadmill. Using the treadmill reg ularly ma y increa se the ability of your hear t and lungs[...]

  • Page 29

    PS900, PS1100 Treadmill Owner’ s Guid e 29 Y our F .I.T . Progra m C F: D    E P  B eginning Yo ur Exercis e Program In addition to monitoring your he art rat e as you ex ercis e, b e certain of how quickly your heart rate re covers. If your hear t rat[...]

  • Page 30

    PS900, PS1100 Treadmill Owner’ s Guid e 30 Y our F .I.T . Progra m C F: D    E P  W orkout : Bri sk and Rhythmic E x erci se W orking out trains and conditions your hear t, lungs , and mus cles so your b ody can operate more eff iciently . Gradually in[...]

  • Page 31

    PS900, PS1100 Treadmill Owner’ s Guid e 31 Est ab lishin g & Maint aining F itness C F: D    E P  Est ab lishing A e r obi c Fitness Maint aining A e r obi c Fitness Managing We ight If you c an sust ain 12 but not 20 continuous minutes of ex ercis[...]

  • Page 32

    PS900, PS1100 Treadmill Owner’ s Guid e 32 We ight & S po r ts Training Programs C F: D    E P  S por ts Training T r y to reach and maintain 60-75 p ercen t of your ma ximum hear t rate w ith mo derate ex ercis e. Exercise for 30-45 minutes at 60-[...]

  • Page 33

    Chapte r S ix C are & M ainte nance In T h is Chapter: T readb el t Lub rica tio n and Clean in g T readb el t Adjust ment T readb el t Tens io n Chapter 1: Basic Operation Chapter 2: Hear t R ate Control W orkouts Chapter 3: User W orkouts Chapter 4: F itness T est Chapter 5: Designing an Exercise Prog ram Chapter 6: Care and Maintenance[...]

  • Page 34

    PS900, PS1100 Treadmill Owner’ s Guid e 34 L u b rica tio n & Cleaning  S: C  M  Y our TRUE treadmill is constructe d of quality materials and manufactured to provide many ye ars of faithf ul ser vice. Simple routine cle aning and a preventive maintenance prog ram w il[...]

  • Page 35

    PS900, PS1100 Treadmill Owner’ s Guid e 35 Tread b el t Adjust ment  S: C  M  Exper t Servi ce Treadb el t Adjust ment Exper t s er vice and maintenance at a rea sonable cost are a v ailable through your factor y -traine d, authorize d TRUE dealer . The de aler maintains a[...]

  • Page 36

    PS900, PS1100 Treadmill Owner’ s Guid e 36 Treadb e l t Te ns io n  S: C  M  T ur n b oth rear roller adjustment b olts coun ter-c lo ckwis e until the treadb elt ju st b egins slipping when walk ing on it , then turn both rear roller adjustment bolts clock wise in equal q[...]

  • Page 37

    Appe ndix A T arget H ear t Ra te Char t A Guid e to Help Y ou Pick an In itial T ar get Hear t Ra te[...]

  • Page 38

    PS900, PS1100 Treadmill Owner’ s Guid e 38 Appe ndix A T H  R  C  Remember to che ck w ith your physician before b eginning any exercise program. They can help determine an appropriate target heart rate. Note: Medic ations of ten af fec t he art rate.[...]

  • Page 39

    Appe ndix B MET s T ab le Ho w Speed an d Incli ne Affect Wo rklo ad, E xpress ed in MET s[...]

  • Page 40

    PS900, PS1100 Treadmill Owner’ s Guid e 40 Appe ndix B C   M[...]

  • Page 41

    Appe ndix C S pecifi ca tio ns T he Size an d Perfo rm ance A ttributes o f Y our PS900 + PS1100[...]

  • Page 42

    PS900, PS1100 Treadmill Owner’ s Guid e 42 Appe ndix C PS + PS M  S    Motor 4 hp Self Cooling , Continuous Duty Motor Spee d Sensor Magnetic Re ed Sensor Power Source 115 V olt @ 15 Amp Dedic at e d (NEM A 5-15 Power Receptacle) Cord Length: 10’ (300 cm) Deck Melamin[...]

  • Page 43

    ©2008 TRUE Fitness TRUE is a registered trademark of TRUE Fitness . Specifications subject to change. Founded 1981 865 Hoff Road St. Louis, MO 63366 800.426.6570 truefitness.c om 071508[...]