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True Fitness TSXa manual

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Table of contents for the manual

  • Page 1

    E SX, T SXa + T SX O wner's Guide truefitness.com / 800.426.6570 / 1.636.272.7100[...]

  • Page 2

    In 1981, Frank T rula ske launched TRUE Fitness®, and be gan manufacturing hand- craf ted treadmill s . His team ’ s ob se ssion with quality ha s propelle d TRUE to the top of the f itness industr y and has created one of America ’ s oldest , l argest and most resp e cte d fitness equipment manufacturers. Ov e r t he ye a r s, TR U E has de s[...]

  • Page 3

    ESX, TSX a + TSX Owner’ s Guid e 3 Review fo r Y ou r Saf ety I    S  I  Whe n using thi s e xe rci se machine, b a sic pre caution s should always b e followe d, whic h includes the follow ing: Read and understand all instr uctions and w arnings pr ior to use. Obtain a me di[...]

  • Page 4

    ESX, TSX a + TSX Owner’ s Guid e 4 Qu ick St ar t St ar ting U p Durin g Y ou r Wo rkout Quick St art into a manual workout by pressing . Select a differ ent workout by pressing the workout key s . Press workout ke ys more than once for more programs . Press to do a manually -controlled workout . A ccept e ach setting and move t o the ne xt one b[...]

  • Page 5

    ESX, TSX a + TSX Owner’ s Guid e 5 T ab le o f Co ntents Quick Start ......................................................................................5 1. Ba sic Op eration ( exc ept console)............................................6 2. The Display ..................................................................................18 Des cr[...]

  • Page 6

    Chapte r O ne B as ic O pe ra ti o n In T h is Chapter: Stri de Adjustment Wo rkout T ime Wo rkout Sa ve/Recall (ESX + TSX a) Da t a Entry Da t a Dis pla y ESX + TSX A Co nso le, TSX C onso le Us in g the E xer cis e Arms ESX Up per E xer cise Arms Hear t Ra te Mon it o ri ng Co nt act Hear t Ra te Brea th in g & CHR Accuracy Chapter 1: Basic O[...]

  • Page 7

    ESX, TSX a + TSX Owner’ s Guid e 7 Stride Ad just me nt C O: B  O    Wo rkout Time Settin g Yo ur Wei ght Stride Adjust ment (ESX +TSXa) All workouts have a def ault time of 30 minutes (ex cept the upper b ody workout). Y ou may cho ose a differen t workout time using the or numeric keys[...]

  • Page 8

    ESX, TSX a + TSX Owner’ s Guid e 8 Wo rk out Sa ve/Recall C O: B  O    mix3 D emo Wo rkout Sa ve/Recall (ESX + TSXa) Da t a Entr y Reset T r y out mi x3 TM w ith this two-minute, twenty-s econd demo program. Press and hold the mi x3 key . The elliptical w ill guide you through si x diffe[...]

  • Page 9

    ESX, TSX a + TSX Owner’ s Guid e 9 Da t a D is pl a y C O: B  O    Ce nter mat ri x di splay: Show s your progress and worklo ad profile through your workout. The number of dot s in each column corresp ond to your workout intensity . Chang e Di spl ay: Changes d ata readouts f rom one se[...]

  • Page 10

    ESX, TSX a + TSX Owner’ s Guid e 10 The ESX +TSX a Co nso le C O: B  O    ESX + TSX a Co nso le[...]

  • Page 11

    ESX, TSX a + TSX Owner’ s Guid e 11 The TSX Co nso le C O: B  O    TSX Co nso le[...]

  • Page 12

    ESX, TSX a + TSX Owner’ s Guid e 12 Us ing the Exe rcis e Arms C O: B  O    Usin g the Exercis e Arms Y ou have four hand and arm options when exercising . Many ex ercisers u se all four options during their workout : Use the upper-bo dy e xe rci se ar ms w ith pe daling The exer ci se a[...]

  • Page 13

    ESX, TSX a + TSX Owner’ s Guid e 13 Us ing the Exe rcis e Arms C O: B  O    Use the e xer ci se ar ms alone Stand on the side steps , off the pe dals , and u se the ex ercis e arms for a pure upp er b ody workout . Use the bal ance bar Grasp the balance bar w ith a relaxed grip, for a lo[...]

  • Page 14

    ESX, TSX a + TSX Owner’ s Guid e 14 While standing be side the machine, loosen the knob approxima tely one turn (c ounterclockwis e) and pull knob to disengage pin. Rais e or lower handle to a comfortable height setting from 1 to 5. A position that places the user’ s hand at or slightly below the shoulder is recommended. Make certain pin is f u[...]

  • Page 15

    ESX, TSX a + TSX Owner’ s Guid e 15 H ear t Ra te Mo nit o ring C O: B  O    The elliptical can monitor your he art rate using either a chest strap or the met al gr ips on the balance bar (called contact he art rate, or C HR pads). A che st strap transmit s your hear t rate to the ellipt[...]

  • Page 16

    ESX, TSX a + TSX Owner’ s Guid e 16 Co nt act H ear t Ra te C O: B  O    The contact hear t rate (C HR) s ystem lets you monitor your hear t rate without we aring a strap. Gently gra sp the contact hear t rate pads a s shown in picture. When the sy stem detect s your hands , the Hear t R[...]

  • Page 17

    ESX, TSX a + TSX Owner’ s Guid e 17 B rea thing & CHR Accu rac y C O: B  O    Brea thing Breathe in a reg ular and relaxed manner . Many exercisers do not breathe enough, which re duces their exercise capacity and comfort. T r y breathing de ep er and more f requently to s ee if it h[...]

  • Page 18

    Chapte r t wo The D is pl a y In T h is Chapter: Y our Dis p l a y ESX, TSX a + TSX U pp er P anel ESX + TSX a Lo wer P an el TSX Lower P an el Chapter 1: Basic Operation Chapter 2: The Display Chapter 3: W ork ing Out On T he ESX, TSX + T SXa Chapter 4: Pre-S et W or kouts Chapter 5: Hear t R ate Control Chapter 6: Designing An Exercise Pr ogram[...]

  • Page 19

    ESX, TSX a + TSX Owner’ s Guid e 19 Y ou r D is pl a y C T: T D   The elliptical displ ay ha s two jobs : to let you control the elliptical operation, and to give you fe edb ack ab out your workout. The controls are simple and desig ne d to b e foolpro of ; it’ s hard to press a “wrong ” ke y [...]

  • Page 20

    ESX, TSX a + TSX Owner’ s Guid e 20 ESX, TSX a + TSX U pper P ane l C T: T D   MET s : Y our MET s rate.* Progress Display: Shows your progress and workload prole through your workout. The Displa y Time: The amount of time remaining in your workout. If you pr ess this becomes elapsed time: how lo[...]

  • Page 21

    ESX, TSX a + TSX Owner’ s Guid e 21 ESX + TSX a Lowe r P ane l C T: T D   Star t: Star ts a workout The Displa y Cruise Control: Selects Constant Heart Rate Control. If already in a workout, selects Cruise Control HRC. W orkload: Adjusts workload up and down. Keys repeat if held down. Enter: Acc ept[...]

  • Page 22

    ESX, TSX a + TSX Owner’ s Guid e 22 TSX Lowe r P ane l C T: T D   Star t: Star ts a workout The Displa y Cruise Control: Selects Constant Heart Rate Control. If already in a workout, selects Cruise Control HRC. W orkload: Adjusts workload up and down. Keys repeat if held down. Enter: Acc epts the cu[...]

  • Page 23

    Chapte r Thre e Wo rking Out o n the ESX, TSX a + TSX In T h is Chapter: mix3 Glute Buster U pp er-Bo dy Leg Shaper Chapter 1: Basic Operation Chapter 2: The Display Chapter 3: W ork ing Out On T he ESX, TSX + T SXa Chapter 4: Pre-S et W or kouts Chapter 5: Hear t R ate Control Chapter 6: Designing An Exercise Pr ogram[...]

  • Page 24

    ESX, TSX a + TSX Owner’ s Guid e 24 mix3 C T: W  O mix3 TM is a cross -training workout that g ives you the most ex ercise for your training time, lower-body , upper-body and total- bo dy . I t use s one-minute exer ci se seg ments w ith eig ht different exercises . Y ou can adju st your workl[...]

  • Page 25

    ESX, TSX a + TSX Owner’ s Guid e 25 G l ute Buste r C T: W  O This workout use s reverse striding to work your gluteu s maximus muscles . Re cover y s egments u se for w ard str iding . There are si x one-minute ex ercise s egment s . Y ou can adjust your workload over 16 different le vels . 1[...]

  • Page 26

    ESX, TSX a + TSX Owner’ s Guid e 26 U ppe r-B o dy and Leg Shape r C T: W   O F or this workout, you stand on the side step s and use your upper- b ody only . The default workout time i s 10 minutes; the one-minute steps b elow repe at until the end of the workout time. Y ou can adjust your wo[...]

  • Page 27

    Chapte r Fou r Pre-S et Wo rkouts In T h is Chapter: Wo rkout Ch o ices Hi ll Wo rkout Profi les Inter v al Wo rkout Pro fi les Chapter 1: Basic Operation Chapter 2: The Display Chapter 3: W ork ing Out On T he ESX, TSX + T SXa Chapter 4: Pre-S et W or kouts Chapter 5: Hear t R ate Control Chapter 6: Designing An Exercise Pr ogram[...]

  • Page 28

    ESX, TSX a + TSX Owner’ s Guid e 28 Wo rk out Cho ices C F: P-S W  The two hill workouts are: ∙ Rolling Hills , a serie s of gently changing workload s . ∙ O ne Big Hill , with the workload gradu ally increa sing to a ma ximum at the half w ay p oint, then de crea sing gradually to t[...]

  • Page 29

    ESX, TSX a + TSX Owner’ s Guid e 29 H ill Wo rk out Pro files C F: P-S W  Hill Wo rkout Pro f iles Ro lling H ills O ne B ig Hill[...]

  • Page 30

    ESX, TSX a + TSX Owner’ s Guid e 30 I nte r v al Wo rkout pro files C F: P-S W  I nte rv al Wo rkout Pro f iles Easy I nter v als S po r t I nte r v als[...]

  • Page 31

    Chapte r F ive H ear t Ra te Co ntro l In T h is Chapter: Introduc tio n to HRC T ypes o f HRC Impo r t ant Poi nts About HR C Chapter 1: Basic Operation Chapter 2: The Display Chapter 3: W ork ing Out On T he ESX, TSX + T SXa Chapter 4: Pre-S et W or kouts Chapter 5: Hear t R ate Control Chapter 6: Designing An Exercise Pr ogram[...]

  • Page 32

    ESX, TSX a + TSX Owner’ s Guid e 32 TRUE's HRC workouts allow the E SX, TSXa + TSX to monitor your relative exer cis e intensity by w ay of your he art rate, and automa tically adju st the worklo ad to keep you at your target hear t rate and thus your desired exercise intensity . Y our hear t rate is a go od measure of your b ody's exer[...]

  • Page 33

    ESX, TSX a + TSX Owner’ s Guid e 33 Co nst ant Hear t Ra te co ntro l Cr ui se Co ntro l T ypes o f HRC C F: H  R  C  Con st ant Heart R ate C ontr ol 1 Press and press . 2. Enter your desire d workout time and press . 3. Enter your age and press . 4. Enter a target hear t rate and[...]

  • Page 34

    ESX, TSX a + TSX Owner’ s Guid e 34 The hear t rate monitor transmitter strap should b e worn accor ding to the guidelines in C hapt er 1 . If the transmitter strap i s adjusted or move d while exercising, hear t rate monitoring may be temporarily af fec ted. The transmitter strap send s a low-le vel radio signal to the ESX, TSXa + TSX so interfe[...]

  • Page 35

    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 Fitness Progr a m Determi n in g Y our Needs Begi n ni n g Y our E xer cise Progra m Est ablis h in g and M aint ain i ng Fitn ess M anagin g Weight Spo r ts Trai ni ng Chapter 1: Basic Operation Chapter 2: The Display Chapter[...]

  • Page 36

    ESX, TSX a + TSX Owner’ s Guid e 36 Wha t is the F .I.T . Co nce pt? C S: D   A E  P   The workout por tion of your exer cis e program consist s of three major v ari ables: Frequenc y , Intensity , and T ime. Frequenc y: How O ften Y ou E x erc i se Y ou sho[...]

  • Page 37

    ESX, TSX a + TSX Owner’ s Guid e 37 Mo re F .I.T . Co nce pt Ove r view C S: D   A E  P   MET s One MET i s the amount of energy your b ody u ses when you'r e resting . If a physical activ ity has an equivalent of si x MET s , its energy demands are si [...]

  • Page 38

    ESX, TSX a + TSX Owner’ s Guid e 38 Us ing the F .I.T . Co nce pt C S: D   A E  P   The F .I. T . concept is de signe d to help you b eg in a program tailored to your ne ed s . Y ou may w ish to ke ep an exercise log to monitor your prog ress . Y ou can get [...]

  • Page 39

    ESX, TSX a + TSX Owner’ s Guid e 39 Y our F .I.T . Progra m C S: D   A E  P   Beginnin g Yo ur Exercis e Program In addition to monitor ing your hear t rate a s you ex ercise, be aware of how quickly your he art rate recovers . If your hear t rate is over 12[...]

  • Page 40

    ESX, TSX a + TSX Owner’ s Guid e 40 Y our F .I.T . Program C S: D   A E  P   W orkout : Br i sk and R hythmic E x erc i se The workout trains and conditions your he art , lung s , and muscles to operate more ef ficiently . Inc reas e ex ercise in response to[...]

  • Page 41

    ESX, TSX a + TSX Owner’ s Guid e 41 Est ab lis hing and Maint aining F itness C S: D   A E  P   Maint aining A e r obi c Fitness Managing Wei ght If you can sust ain 12 but not 20 contin uous minutes of ex ercise in your target he art rate zone: • Exerc[...]

  • Page 42

    ESX, TSX a + TSX Owner’ s Guid e 42 We ight and S po r ts T raining P r ogra m s C S: D   A E  P   T r y to reach and maintain 60-75 percent of your ma ximum heart rate with mo derate exercise. Exercise for 30-45 minutes at 60-65 p ercen t of your target he [...]

  • Page 43

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

  • Page 44

    ES9.0 B ikes Owner’ s Guid e 44 Appe ndix A - T arget H ear t Ra te Char t Remember to check w ith your physici an before be ginning any ex ercis e program. They c an help de termine an appropriate target he art rate. Medications of ten af fect he art rate.[...]

  • Page 45

    Appe ndix B S pecif ica ti o ns T he Size and Perfo rmance A ttributes o f Y our ESX, TSX a + TSX[...]

  • Page 46

    ESX, TSX a + TSX Owner’ s Guid e 46 Appe ndix B - S pecifi ca tio ns TSXa TSX DRIVE SYSTE M Core Drive Core Drive STRIDE Adjustable 17"-26" (43cm-66cm) Fixed 21" (53cm) WORKLOAD R ANGE 13 W atts to 300 W atts 13 W atts to 300 W atts BRAK E SYSTEM Eddy Current Eddy Current TRAN SMISSION SYSTEM Single-Stage P oly-V Belt Single-Stage [...]

  • Page 47

    ©2008 TRUE FITNESS TECHNOLOGY , INC. TRUE is a registered trademark of TRUE FITNESS. Specifications subject to change. Founded 1981 865 Hoff R oad St. Louis, MO 63366 800.426.6570 truefitness.c om 110308[...]