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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.
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.
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.
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.
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.
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 .
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 Cha.
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 .
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.
ES Treadmills Owne r’ s Guide 11 Manual & Qu ick Wo rkouts C O : B O Manual & Qu ick Wo rkouts C O : B.
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.
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.
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 .
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 .
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 .
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).
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.
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 .
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.
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.
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 .
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.
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.
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 Chap.
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 .
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.
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 r.
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 .
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 .
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.
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.
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.
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.
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.
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 .
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.
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 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 .
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.
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.
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.
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 .
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.
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.
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 over.
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 Chap.
ES Treadmills Owne r’ s Guide 50 R xHRC S etu p C S: RHRC RxH RC Creates a 21- to 24-week training prog ram w ith a progressive increas e in workout intensity and duration.
ES Treadmills Owne r’ s Guide 51 Wo rk out Suggesti o n C S: RHRC 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.
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.
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.
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 .
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.
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.
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 .
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 .
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.
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.
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.
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 R.
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.
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 .
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 -.
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.
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 .
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.
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 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.
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.
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.
©2008 TRUE FITNESS TECHNOLOGY , INC. TRUE is a registered trademark of TRUE FITNESS. Specifications subject to change. Founded 1981 865 Hoff Road St. Louis, MO 63366 800.
Een belangrijk punt na aankoop van elk apparaat True Fitness ES9.0 + ES7.0 (of zelfs voordat je het koopt) is om de handleiding te lezen. Dit moeten wij doen vanwege een paar simpele redenen:
Als u nog geen True Fitness ES9.0 + ES7.0 heb gekocht dan nu is een goed moment om kennis te maken met de basisgegevens van het product. Eerst kijk dan naar de eerste pagina\'s van de handleiding, die je hierboven vindt. Je moet daar de belangrijkste technische gegevens True Fitness ES9.0 + ES7.0 vinden. Op dit manier kan je controleren of het apparaat aan jouw behoeften voldoet. Op de volgende pagina's van de handleiding True Fitness ES9.0 + ES7.0 leer je over alle kenmerken van het product en krijg je informatie over de werking. De informatie die je over True Fitness ES9.0 + ES7.0 krijgt, zal je zeker helpen om een besluit over de aankoop te nemen.
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Maar de belangrijkste taak van de handleiding is om de gebruiker bij het oplossen van problemen te helpen met True Fitness ES9.0 + ES7.0 . Bijna altijd, zal je daar het vinden Troubleshooting met de meest voorkomende storingen en defecten #MANUAl# samen met de instructies over hun opplosinge. Zelfs als je zelf niet kan om het probleem op te lossen, zal de instructie je de weg wijzen naar verdere andere procedure, bijv. door contact met de klantenservice of het dichtstbijzijnde servicecentrum.
