True Fitness 400 manual

400 Series Owner’s Manual RESIDENTIAL TREADMILL Manual/Pre-Program/Heart Rate Control[...]

In 1981, Frank T rulaske launched T rue Fitness T echnology , Inc. and began manufacturing hand-crafted treadmills. His team's obsession with quality has propelled T rue to the top of the industry and has created one of America’s oldest, largest and most respected treadmill manufacturers. T rue’s 200,000 square foot facility , just outside[...]

T able of Contents Safety Instructions 1-2 Setting Up Your Treadmill 3-4 Assembly 5-6 Treadbelt Adjustment 7-8 Control Panel Functions 9 Basic Treadmill Operation 10-11 Quick Reference Operating Instr. 12 Manual Operation 13 Programmed Workouts 14-15 User Programs 16 Heart Rate Control (workouts) 17-20 Cruise Control 21-22 Important Points About He[...]

Safety Instructions 1 Important Safety Instructions When using this treadmill, basic precautions should always be followed, including the following: Read all instructions before using this treadmill. Consult your physician before beginning any exercise program. Danger: To reduce the risk of electric shock, always unplug this treadmill immediately a[...]

Safety Instructions 2 Keep the power cord away from heated surfaces. Never drop or insert any object into any opening. To disconnect, turn the power switch to the OFF position, then remove the plug from the outlet. Do not allow animals on or near your treadmill. Make sure the power cord has enough slack to allow the treadmill to raise freely withou[...]

Setting Up Y our Treadmill 3 Allow only one person at a time on your machine. Do not operate treadmill without the safety key attached to the console and the lanyard clipped to your clothing at approximately waist height. Always straddle the treadbelt and allow the belt to begin moving before stepping onto the belt. Use extreme caution when steppin[...]

Setting Up Y our Treadmill 4 Important Electrical Requirements Your True treadmill requires a dedicated 110 volt, alternating current (AC), 15 amp grounded outlet circuit . This means nothing else can be plugged into the same power circuit. Most household power circuits are rated for this 110VAC 15-amp requirement, but you must ensure the treadmill[...]

Assembly Hardware Kit: 1. Safety key 2. 5mm T-handle hex key 3. 5mm hex key/Philips screwdriver 4. 3mm hex key 5. 2mm hex key 6. 8mm x 15mm hex screws (4) 7. 8mm x 50mm hex screws (2) 8. 6mm x 15mm hex screws (4) 9. handrail clamps (2) Step 1: Carefully unpack treadmill and check that all hardware is present as shown. Step 2: Remove motor cover by [...]

Detach the rubber band from the upper wiring harness and route the cable down the pedestal leg support and out the bottom hole as shown. Step 4: Tilt the pedestal up and slide it down the pedestal supports, being careful not to pull out the upper wiring harness. Plug the upper wiring harness into the motor controller. Install the four 5mm x 15mm sc[...]

Treadbelt Adjustment 7 Do not tighten any pedestal or handrail screws until instructed. Step 5: The proper side of each handrail is designated by a label. Install the handrails by sliding over the handrail stub next to the handlebar. Install two 2mm x 15mm screws at the top of each handrail. Install one 8mm x 50mm screw through the handrail clamp a[...]

Treadbelt Adjustment 8 1. Stand beside the treadmill, place the safety key onto the control panel and follow operating instructions for running the treadmill at 5 mph. 2. If the belt is off-center to the right, turn the left roller adjustment bolt counter clock-wise 1/4 turn. If the belt is off-center to the left, turn the left roller adjustment bo[...]

9 Control P anel Functions (400 HRC Shown) Distance Grade Time Speed Pace Calories Miles traveled in 0.1 mile Incline in percent grade Elapsed time. Can also Miles per hour in Time per mile at Estimated total increments up to 9.99 miles, in 0.5% increments. be set to count down. 0.10 increments. current speed. calories burned. or 0.10 mile incremen[...]

10 Basic Treadmill Operation Basic Treadmill Operation Starting Your Treadmill Safely Straddle the treadbelt by placing your feet on the straddle covers. Attach the lanyard to your clothing at about waist height. Place the safety key on the key holder on the console. Set your weight using the keys and press . Press the key for a quick start into a [...]

Basic Treadmill Operation 11 A Note About Calorie Expenditure Calculations True treadmills use the calorie expenditure formula as described in Guidelines for Exercise Testing and Prescription from the American College of Sports Medicine. This is the most widely accepted formula for running and walking. Due to variations in human exercise efficiency[...]

Quick Reference Operating Instructions 12 Women should be careful to place the transmitter below their bra line. Some moisture is necessary between the strap and your skin. Sweat from your exercise works best, but ordinary tap water may be used prior to your workout if desired. The Treadmill’s Heart Rate Display Before you start your workout, as [...]

Manual Operation 13 Set Program Level Using Keys Press Set Time Using Keys (15:00-99:00 Minutes) Press Manual Operation For a Quick Start, simply press . The treadmill belt will start moving at 0.5 mph. Note: Confirm that the body weight setting is correct as displayed in the Time window. If it is not, adjust it with the keys and press . Adjust spe[...]

Programmed W orkouts 14 Making Time and/or Distance Count Down instead of Up After adjusting your weight if necessary, press twice or until the lights in the time and distance windows flash. Press to set distance and to set time. When you press , time and distance will begin counting down. When the time or distance reaches zero, the treadbelt will [...]

To stop or pause your workout: slow machine to below 2 mph by pressing then press . This will stop the program and save your workout information. To restart a program, press . To end your workout, press and remove the safety key. To reset distance, time, and calories during your workout: press and hold until the readout is reset. To reset treadmill[...]

User Programs 16 User Programs During a manually-controlled workout, your 400 treadmill always "records" the changes you make in speed or incline. This recording can be saved as a User Program that you can "play back" to use as custom-designed workouts. Up to 50 changes in speed or incline can be recorded. Each speed/incline pai[...]

After you have spent some time learning how your heart responds to different levels of speed and grade, you will have a better understanding of how to select the maximum speed and maximum grade required to reach your target heart rate. Consult your physician to determine your target heart rate. See “Heart Rate Control Important Points” for some[...]

Heart Rate Control W orkout 18 Adjust maximum speed with the keys, then press . Adjust workout time with the keys, then press . (This does not include warm-up/cool down time.) Adjust maximum grade with the keys, then press . Press to begin your workout. Note: if you keep pressing , you will continue to scroll through the workout setup parameters. Y[...]

Warm Up Stage Increase speed and grade gradually to slowly increase your heart rate to within 10 bpm of your target. For best results, you should take about five minutes to get to that point. The treadmill will operate in a manually-controlled mode during the warm-up stage. You control both speed and grade. You may only increase speed and grade to [...]

Heart Rate Control W orkout 20 rate control and begin your cool down stage. As your heart rate increases or decreases from your target, the treadmill will automatically make adjustments to speed and/or grade to keep your heart rate near your selected target. Cool Down Stage When time is elapsed and the HRC stage is completed, there will be an immed[...]

Cruise Control 21 Cruise Control This is the simplest way to enter target heart rate training. While in manual or any program you can enter Target Heart Rate Control by simply pressing the key. 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 your heart [...]

Cruise Control 22 have an additional 4% of grade available in the HRC stage. i.e.: If you enter the HRC stage at 1% grade your maximum attainable grade will be 5%. If you do not enter the HRC stage with grade, no grade will be available during the HRC stage of your workout. Only speed will be used to control your heart rate. Examples of Walking Wor[...]

Important Points About Heart Rate Control 23 maximum grade of 6%. The walker is limited to a maximum speed of 4.0 mph and grade will be used if required to elevate the heart rate up to a maximum of 6%. Important Points About Heart Rate Control The Heart Rate Monitor transmitter strap provided with your treadmill should be worn directly against your[...]

Important Points About Heart Rate Control 24 A grounded outlet is critical for the HRC system to function properly. Use a dedicated 110 VAC, grounded outlet to help prevent interference. Two users wearing the same kind of transmitter at the same time and in close proximity may cause false heart rate display readings. Use only the transmitter provid[...]

their speed or grade at anytime. The warm-up stage is not predetermined by the amount of time input prior to workout, and the user may take as much time as they wish to approach their target heart rate. The warm-up stage ends when the user’s heart rate is 10 beats below the pre-set target heart rate. At this point, the user enters the Heart Rate [...]

The F .I.T . F ormula 26 Frequency: How Often You Exercise You should exercise three to five times a week to improve your cardiovascular and muscle fitness. Improvements are minimal with less frequent exercise. Intensity: How Hard You Exercise Intensity of exercise is reflected in your heart rate. Exercise must be sufficiently rigorous to strengthe[...]

The F .I.T . F ormula 27 workload in order to reach your target heart rate. The first increase may be necessary after two to four weeks of regular exercise. Never exceed your target heart rate zone. Increase the speed and/or incline on the treadmill to raise your heart rate to the level recommended by your doctor. The incline feature can be used to[...]

The F .I.T F orumula 28 exercise log to monitor your progress. Your Fitness Program You can get valuable fitness benefits from your True Treadmill. Using the treadmill regularly may increase the ability of your heart and lungs to supply oxygen and nutrients to exercising muscles over an extended period of time. The treadmill will also help you deve[...]

minute minus your age. To find your pulse, locate a vein on your neck or inside your wrist, then count beats for ten seconds, then multiply by six. (See chart above.) It’s also important to know your target training zone or target heart rate. The American Heart Association (AHA) defines target heart rate as 60-75 percent of your maximum heart rat[...]

Beginning Y our Exercise Program 30 current level of fitness. Reducing the intensity of your workout is recommended. The age-adjusted target heart rates indicated in the previous chart reflect averages. A variety of factors (including medication, emotional state, temperature, and other conditions) can affect the exercise heart rate appropriate for [...]

Beginning Y our Exercise Program 31 Cool-Down: Slow and Relaxed Exercise Cooling down relaxes your muscles and gradually lowers 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 to enhance your flexibil[...]

Beginning Y our Exercise Program 32 Maintaining Aerobic Fitness If you can sustain 20 continuous minutes in your target heart rate zone, begin to increase the length and intensity of your workout: Exercise four to six days a week or on alternate days. Try to reach and maintain 70-85 percent of your maximum heart rate with moderate to somewhat hard [...]

Care and Maintenance 33 your appetite. Take exercise breaks throughout the day to help increase metabolism (calorie expenditure). Sports Training When you are training to improve strength and performance: Exercise four to five days a week. Alternate exercise days and intervals of hard to very hard exercise with easy to moderate exercise. Exercise f[...]

Care and Maintenance 34 Treadbelt Lubrication With typical use (one user, 30 minutes a day), your treadmill does not require any lubrication. However, if it is used more frequently, it may require regular lubrication of the treadbelt. Please contact True Fitness for lubrication recommendations in these cases. Regular Cleaning Daily: Perspiration sh[...]

Troubleshooting Guide 35 SYMPTOM CAUSE SOL UTION Circuit br eaker on treadmill trips when the power cord is plugged into wall. Circuit br eaker on treadmill trips when inputting speed and start- ing. A. Damaged motor B. Damage or defective motor power supply board C. Damaged motor control circuit boar d D. Restricted belt or flywheel E. T readbelt [...]

Diagnostics 36 Diagnostics - Error Messages The following error messages will be displayed as they occur. Every time these messages are displayed, an audible will sound twice. E1:INCLINE Incline moving when not commanded to. E1:RANGE Difference between zero position and maximum incline not sufficient. SYMPTOM CAUSE SOL UTION T readbelt tracks left [...]

Diagnostics 37 E1:STALL Incline not moving when commanded to. E2:OVERSPEED This error occurs when an acceleration >2.1 mph occurs. Error cleared by turning off power switch then turning it back on. E2:CAL Feedback cannot reduce or increase speed to target. Error cleared by calibrating. E3:RECAL This error occurs when a data error is detected on [...]

F ounded 1981 865 Hoff Road O’F allon, MO 63366 1-800-426-6570 www .truefitness.com ®2002 TRUE FITNES S TECHNOL OGY , INC. TRUE is a registered trademark of TRUE FITNES S Specifications subject to change Rev . 10/02[...]