Related Manuals for True Fitness Treadmill ES9.0 + ES7.0
Summary of Contents for True Fitness Treadmill ES9.0 + ES7.0
- Page 1 ES9.0 + ES7.0 Treadmill Owner's Manual truefitness.com / 800.426.6570 / 1.636.272.7100...
- Page 2 Thank You For Selecting True In 1981, Frank Trulaske launched TRUE Fitness®, and began manufacturing premium hand-crafted treadmills. His team’s obsession with quality has propelled TRUE to the top of the fitness industry and has created one of America’s oldest, largest...
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Page 3: Important Safety Instructions
Review for Your Safety Important Safety Instructions When using this exercise machine, basic precautions should always be followed, including the following: Read and understand all instructions and warnings prior to use. Obtain a medical exam before beginning any exercise program. If at any time during exercise you feel faint, dizzy, or experience pain, stop and consult your physician. - Page 4 Review for Your Safety Important Safety Instructions Do not exceed maximum user weight of 400 lbs. Keep the top side of the moving surface clean and dry. Keep children and animals away. This treadmill is intended for residential use only. All exercise equipment is potentially hazardous.
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Page 5: Quick Start
Quick Start into a manual workout by pressing a different workout by selecting a workout and adjusting settings if necessary. Use keys, or numeric keys and press accept each setting. You can keep tuning your workout setup by repeatedly pressing to go to the next setting. -
Page 6: Table Of Contents
Quick Start ...5 1. Basic Operation (except console)...8 2. Console Operation...25 3. Heart Rate Control Workouts...29 Foolproof heart rate feedback workouts 4. Custom Workouts...39 How to record and run User Workouts 5. Gerkin Fitness Test...46 6. RxHRC...49 7. Fans...52 8. Designing an Exercise Program...54 9. -
Page 7: Starting And Stopping The Treadmill Safely
Place your feet on the straddle covers. Attach the safety lanyard to your waistband. Place the safety key on the key holder. Set up your workout (see Chapter 1) and press Stop the treadmill by reducing speed to 2 mph, then press Starting And Stopping the Treadmill Safely ES Treadmills Owner’s Guide... -
Page 8: Basic Operation (Except Console)
Chapter One Basic Operation In This Chapter: Using The Keyboard Manual & Quick Workouts Other Settings Heart Rate Monitoring Contact Heart Rate Special Workouts Classic Pre-Set Workouts Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Heart Rate Control Workouts Chapter 4: User Workouts Chapter 5: Gerkin Fitness Test Chapter 6: RxHRC... -
Page 9: Using The Keyboard
Selecting Workouts: Press any of the workout keys and press begin your workout using the default settings. The Special Workout keys have multiple choices under each key; press the key multiple times to access the additional choices. Before pressing , you may adjust other settings like Workout Time and Body Weight, pressing adjusting each setting. -
Page 10: Manual Operation
Manual & Quick Workouts Chapter One: Basic Operation Press Quick Start: Start the treadbelt at 0.5 mph at the default workout time of 30 minutes. Setting Time or Distance Targets: Enter your weight and press . Now either enter a workout time and press or press to be prompted for a target distance. - Page 11 Manual & Quick Workouts Chapter One: Basic Operation Quick Workout Keys [walk, walk+run, run] Use these keys to set up your favorite training speeds. While the treadmill is operating in manual mode, pressing and holding either the walk or run key will “save” that speed as that key’s operating speed.
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Page 12: Other Settings
Other Settings Chapter One: Basic Operation Important: Quick speed keys change speed with a single key press, so take care in the keys you press. Press , lighting the enable LED. Now the numeric keys function as speed change keys from 1 mph to 9 mph. Quickspeed is functional in any workout except fitness tests and Heart Rate Control. - Page 13 Other Settings Chapter One: Basic Operation Calorie goal allows you to choose the number of calories you wish to burn, and the treadmill will calculate the required speed and incline to attain this goal, including a 3-minute warm up and 3-minute cool down.
- Page 14 Other Settings Chapter One: Basic Operation Your ES Series treadmill also comes with advanced workouts options for thise lookign to get the most out of their training. Quick Workout Keys [walk, walk+run, run] Use these keys to set up your favorite training speeds. While the treadmill is operating in manual mode, pressing and holding either the walk or run key will “save”...
- Page 15 Other Settings Chapter One: Basic Operation Weight Loss By pressing the “Weight Loss” key, users have the option of choosing one of six separate programs that assist users in achieving their weight loss goals. These programs are: Calorie Goal Hill Intervals Leg Shaper Sports Training Calorie Burn...
- Page 16 Other Settings Chapter One: Basic Operation 5K and 10k Runs These are fixed-distance workouts, much as you would run a 5k or 10k road course. Choose your preferred distance and press Start. You have complete manual control over speed and incline. Predicted Finish Time Feature: The default time display in the 5k and 10k runs is your predicted finish time if you continue at the current pace to the end of the run.
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Page 17: Heart Rate Monitoring
Heart Rate Monitoring Chapter One: Basic Operation This treadmill can monitor your heart rate using either the chest strap provided with the treadmill or the metal grips on the hand rails (called contact heart rate or CHR pads). A chest strap transmits your heart rate to the treadmill via radio, and the CHR pads connect to a special computer circuit to extract your heart rate. -
Page 18: Contact Heart Rate
Contact Heart Rate Chapter One: Basic Operation The contact heart rate (CHR) system lets you monitor your heart rate without wearing a strap. Gently grasp the contact heart rate pads as shown. When the system detects your hands, the Heart Rate label will start flashing in time with your heart beat. - Page 19 1. Exercise with smooth body motions. 2. Breathe smoothly and regularly, and avoid talking. (Talking will cause unrepresentative heart rate spikes of 5 to 10 bpm.) 3. Grip the pads lightly, not tightly. 4. Make sure your hands are clean, free of both dirt and hand lotions.
- Page 20 Contact Heart Rate Chapter One: Basic Operation A Note on CHR Accuracy CHR monitoring may be a bit less accurate 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.
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Page 21: Special Workouts
Special Workouts Chapter One: Basic Operation Each workout has a four-minute warm up and a two-minute cool down. Speed or grade changes stay in effect until the next change is requested by the program. Changing the default workout time adds or removes segments; it does not stretch or compress the workout profile. - Page 22 Special Workouts Chapter One: Basic Operation Zero-grade walking or running intervals are in one-minute segments. Grade changes are permanent; speed changes affect the current one-minute segment only. Zero-grade gradually increases speed then decreases speed, changing once per minute. Grade changes are permanent; speed changes affect the current one-minute segment only.
- Page 23 These are TRUE’s original four pre-set workouts. Changing the workout time stretches and compresses the workout profile, in contrast to the four new pre-set workouts. Other differences are explained below in the individual workout sections. Incline changes in varying amounts; the new Hills workout has hills of the same size all throughout the workout.
- Page 24 Classic Pre-Set Workouts Chapter One: Basic Operation Different from Speed Intervals 1 with the speed changing in varying amounts. When the treadmill is changing to a new target speed, the matrix display readout will display the actual speed. As the speed is changing, the message center will display TARGET = 12.0 MPH Once the treadmill reaches the new target speed, the Speed...
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Page 25: Heart Rate Control Workouts
Chapter Two Console Operation Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Heart Rate Control Workouts Chapter 4: User Workouts Chapter 5: Gerkin Fitness Test Chapter 6: RxHRC Chapter 7: Fans Chapter 8: Designing an Exercise Program Chapter 9: Care and Maintenance... -
Page 26: Console Operation
Numeric Keys Direct entry of numeric data. Activate Quickspeed Enables the numeric keys to function as speed change keys from 1 mph to 9 mph. This is functional in any workout except fitness tests and heart rate control. Incline Up/Down Start/Quick Start Adjusts incline. -
Page 27: Chapter Two: Display
Console Operation Chapter Two: Display ES9.0 Display ES Treadmills Owner’s Guide... -
Page 28: Console Operations
Console Operations Chapter Two: Display ES7.0 Display ES Treadmills Owner’s Guide... - Page 29 Chapter Three Heart Rate Control Workouts In This Chapter: HRC Introduction HRC Types & Workout Guide Workout Setup During Your Workout Tips & How HRC Works Examples and Cruise Control Important Points About HRC HRC Safety Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Heart Rate Control Workouts Chapter 4: User Workouts...
- Page 30 HRC Introduction Chapter Three: HRC TRUE’s heart rate control (HRC) workouts let the treadmill monitor your relative exercise intensity by way of your heart rate, then automatically adjust the workload to keep you at your target heart rate and thus your desired exercise intensity. Your heart rate is a good measure of your body’s exercise stress level.
- Page 31 HRC Types + Workout Guide Chapter Three: HRC Workouts Various types of Heart Rate Control (HRC) are available on ES Series treadmills. This section may describe some types of HRC that your treadmill does not have. Time-based constant HRC: pick a target heart rate and exercise for an amount of time you select.
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Page 32: Workout Setup
Workout Setup Chapter Three: HRC Workouts 1 - Put on a Polar® or compatible transmitter chest strap as described in section Chapter 1. 2 - Press the key until you reach your desired workout, then press 3 - Enter your workout parameters. This includes target heart rate, maximum treadbelt speed, workout time or distance, and maximum incline. - Page 33 During Your Workout Chapter Three: HRC Workouts Your treadmill can remember more than one workout setup for a heart rate control workout. The ES9.0 and ES7.0 have 5 target, 5 interval, and 4 distance-based HRC setups. It stores each set of workout parameters under numbered workouts, for example, “Target HR 1, ”...
- Page 34 Tips and How HRC Works Chapter Three: HRC Workouts The treadmill operates in a manual control mode during the warm-up stage. You control both speed and incline. You may only increase speed and incline to the preset maximum values entered. Increase speed and incline gradually to slowly increase your heart rate to within 10 bpm of your target.
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Page 35: Cruise Control
Examples and Cruise Control Chapter Three: HRC Workouts 1 - A user who physically cannot walk over 2.5 mph can safely use heart rate control by entering maximum speed of 2.5 in an HRC workout. 2 - A runner can run up to a speed of 10 mph, without hills, by entering a maximum speed of 10 mph and a maximum incline of 0%. - Page 36 Examples and Cruise Control Chapter Three: HRC Workouts If you enter the HRC stage below 5 mph, the speed you enter will be the maximum speed of your workout. If you like to walk at a maximum speed of 3.8 mph, you should enter HRC at 3.8 mph. If you enter the HRC stage above 5 mph, you will have an additional 1 mph of speed.
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Page 37: Important Points About Heart Rate Control
Important Points About HRC Chapter Three: HRC Workouts The heart rate monitor transmitter strap provided with your treadmill should be worn directly against your skin at about one inch below the pectoral muscles/breast line. Women should be careful to place the transmitter below their bra line. Some moisture is necessary between the strap and your skin. -
Page 38: Safety Features
HRC Safety Chapter Three: HRC Workouts 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 provided with your TRUE HRC treadmill or a Polar® brand standard transmitter. TRUE’s Heart Rate Control is patented under USPTO #5,462,504. -
Page 39: Custom Workouts
Chapter Four Custom Workouts In This Chapter: User Programs Quick workout Keys Favorites Key Calorie Goal Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Heart Rate Control Workouts Chapter 4: Custom Workouts Chapter 5: Gerkin Fitness Test Chapter 6: RxHRC Chapter 7: Fans Chapter 8: Designing an Exercise Program Chapter 9: Care and Maintenance... -
Page 40: User Programs
User Programs Chapter Four: Custom Workouts During a manually-controlled workout, ES Series treadmills always "record" the changes you make in speed or incline. ES treadmills can save up to three User Workouts Note that this workout recording only takes place when you use the default manual mode settings;... - Page 41 Quick Workout Keys Chapter Four: Custom Workouts Use these keys to set up your favorite training speeds. While the treadmill is operating in manual mode, pressing and holding either the walk or run key will “save” that speed as that key’s operating speed. Pressing that key will change the treadmill speed to that speed.
- Page 42 Favorites Key Chapter Four: Custom Workouts Under the Favorites you may select: Custom Workout: pick the speed, incline, workout time, and duration of each segment of a custom workout. Custom Interval: a shortcut to create a simple interval workout. Setting Up a Custom Workout 1.
- Page 43 Favorites Key Chapter Four: Custom Workouts Setting Up a Custom Interval Workout 1. Press Favorites until you see the Custom Workout prompt, then press Enter. At the NEW PROG YES? prompt, select YES. 2. Enter desired workout time. 3. Enter duration of rest workout segment, between 30 and 90 seconds.
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Page 44: Calorie Goal
Calorie Goal Chapter Four: Custom Workouts Calorie goal allows you to choose the number of calories you wish to burn, and the treadmill will calculate the required speed and incline to attain this goal, including a 3-minute warm up and 3-minute cool down. - Page 45 Calorie Goal Chapter Four: Custom Workouts 5. If your calorie goal exceeds the ability of the treadmill to attain, you will be re-prompted to either reduce your calorie goal or increase your maximum speed. 6. When your calorie goal is within the abilities of the treadmill, press Start.
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Page 46: Gerkin Fitness Test
Chapter Five Gerkin Fitness Test In This Chapter: Using the Gerkin Fitness Test Accuracy of the Gerkin Fitness Test Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Heart Rate Control Workouts Chapter 4: Custom Workouts Chapter 5: Gerkin Fitness Test Chapter 6: RxHRC Chapter 7: Fans Chapter 8: Designing an Exercise Program... - Page 47 Using The Gerkin Fitness Test Chapter Five: Gerkin Fitness Test The version of the Gerkin Protocol that TRUE Fitness uses in its exercise machines is the new equation of 205.8 – 0.685*age. To better understand why we selected this method over the outdated “220 –...
- Page 48 The scientific journal, Occupational Medicine, published a study in 2004 on the accuracy of the Gerkin test. The conclusion: “The Gerkin treadmill protocol overpredicts VO2max in healthy men and women and, therefore, should not be used for predicting VO2max in individual firefighters, particularly if VO2max is a criterion for inclusion or exclusion from duty.
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Page 49: Rxhrc
Chapter Six RxHRC In This Chapter: RxHRC Setup Workout Suggestion Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Heart Rate Control Workouts Chapter 4: Custom Workouts Chapter 5: Gerkin Fitness Test Chapter 6: RxHRC Chapter 7: Fans Chapter 8: Designing an Exercise Program Chapter 9: Care and Maintenance... - Page 50 RxHRC Setup Chapter Six: RxHRC RxHRC Creates a 21- to 24-week training program with a progressive increase in workout intensity and duration. This program is based on a few simple parameters from you, the user, including: age, resting heart rate, current activity level, and fitness goal. RxHRC workouts typically range from 15 minutes at the beginning of a training program to 40 minutes by week 21.
- Page 51 Fitness goal: choose from easy improvement, moderate improvement, or aggressive improvement. Creating the Training Program: RxHRC now creates and saves your entire training program. RxHRC does not keep track of how often you actually work out. If you train less often than suggested, your training program will require more total weeks.
- Page 52 Chapter Seven Fans In This Chapter: Fans Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Heart Rate Control Workouts Chapter 4: Custom Workouts Chapter 5: Gerkin Fitness Test Chapter 6: HRC Planner Chapter 7: Audio and Fan Accessories Chapter 8: Designing an Exercise Program Chapter 9: Care and Maintenance...
- Page 53 Fans Chapter Seven: Fans The fans have two speeds plus off. The default is medium speed. ES Treadmills Owner’s Guide Fans on ES9.0...
- Page 54 Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Heart Rate Control Workouts Chapter 4: Custom Workouts Chapter 5: Gerkin Fitness Test Chapter 6: RxHRC Chapter 7: Fans Chapter 8: Designing an Exercise Program Chapter 9: Care and Maintenance Chapter Eight Designing an Exercise Program...
- Page 55 The F.I.T. Concept Defined Chapter Eight: Designing an Exercise Program The workout portion of your exercise program consists of three major variables: Frequency, Intensity, and Time. requency: How Often You Exercise You should exercise three to five times a week to improve your cardiovascular and muscle fitness.
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Page 56: Concept Overview
F.I.T. Concept Overview Chapter Eight: Designing an Exercise Program As your fitness level improves, you will need to increase your workout intensity in order to reach your target heart rate. The first increase may be necessary after two to four weeks of regular exercise. -
Page 57: Determining Your Needs
Utilizing the F.I.T. Concept Chapter Eight: Designing an Exercise Program The F.I.T. concept and chart are designed to help you begin a program tailored to your needs. You may wish to keep an exercise log to monitor your progress. 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. - Page 58 Beginning Your F.I.T. Program In addition to monitoring your heart rate as you exercise, be certain of how quickly your heart rate recovers. If your heart rate is over 120 beats per minute five minutes after exercising, or is higher than normal the morning after exercising, your exertion may be too strenuous for your current level of fitness.
- Page 59 Beginning Your F.I.T. Program Chapter Eight Designing an Exercise Program Workout: Brisk and Rhythmic Exercise The workout trains and conditions your heart, lungs, and muscles to operate more efficiently. Increase exercise in response to your heart rate to train and strengthen your cardiovascular system.
- Page 60 Establishing and Maintaining Fitness Chapter Eight: Designing an Exercise Program If you can sustain 12 but not 20 continuous minutes of exercise in your target heart rate zone: Exercise three to five days a week. Rest at least two days per week. Try to reach and maintain 60-75 percent of your maximum heart rate with moderate rhythmic exercise.
- Page 61 Try to reach and maintain 60-75 percent of your maximum heart rate with moderate exercise. Exercise for 30-45 minutes at 60-65 percent of your target heart rate. Here are some tips to achieving your weight management goal: Consume most of your dietary calories at breakfast and lunch, and eat a light dinner.
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Page 62: Care And
Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Heart Rate Control Workouts Chapter 4: Custom Workouts Chapter 5: Gerkin Fitness Test Chapter 6: RxHRC Chapter 7: Fans Chapter 8: Designing an Exercise Program Chapter 9: Care and Maintenance Chapter Nine Maintenance Care and... -
Page 63: Lubrication And Cleaning
Lubrication and Cleaning Chapter Nine: Care and Maintenance Your TRUE treadmill is constructed of quality materials and manufactured to provide many years of faithful service. Simple routine cleaning and a preventive maintenance program will extend the life of your treadmill. To prevent electrical shock, be certain the treadmill is turned off and unplugged from the electrical outlet before performing any cleaning or routine maintenance. -
Page 64: Treadbelt Adjustment
Treadbelt Adjustment Chapter Nine: Care and Maintenance Monthly: Clean dust and dirt that might accumulate under and behind your treadmill once a month. Small rubber particles from the soles of walking shoes will accumulate alongside the belt and also behind the unit. Expert service and maintenance at a reasonable cost are available through your factory-trained, authorized TRUE dealer. -
Page 65: Treadbelt Tension
Treadbelt Tension Chapter Nine: Care and Maintenance Turn both rear roller adjustment bolts counter-clockwise until treadbelt just begins slipping when walking on it, then turn both rear roller adjustment bolts clockwise in equal quarter turn increments until treadbelt stops slipping. Note: Be sure to run on treadbelt to ensure that the treadbelt does not slip while under load. -
Page 66: Squeaking Noise
Symptom/Solution Guide Chapter Nine: Care and Maintenance SYMPTOM Circuit breaker on A. Damaged motor treadmill trips when B. Damage or defective the power cord is plugged into wall. C. Damaged motor control Circuit breaker on D. Restricted belt or treadmill trips when inputting speed and E. - Page 67 Symptom/Solution Guide Chapter Nine: Care and Maintenance SYMPTOM Treadbelt tracks left A. Uneven floor to right B. Rear roller not properly Treadmill trips A. Defective breaker household B. Circuit too small circuit breaker C. Circuit over-loaded D. May trip GFI circuit. Treadbelt feels A.
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Page 68: Error Codes
Error Codes Chapter Nine: Care and Maintenance E1:INCLINE Incline moving when not commanded to. E1:RANGE Difference between zero position and maximum incline not sufficient. E1:STALL Incline not moving when commanded to. E2:OVERSPEED This error occurs when an acceleration of greater than 2.1 mph occurs. Error cleared by turning off power switch then turning it back on. -
Page 69: Service Messages
The following service messages will be displayed as they occur, as well as for the subsequent six safety key insertions. These messages will be displayed until a key is pressed. Every time these messages are displayed, a tone will sound twice. S1:LUBE This message is displayed when lubrication of the deck is recommended. -
Page 70: Appendix A
appendix a Target Heart Rate Chart A Guide to Help You Pick an Initial Target Heart Rate... -
Page 71: Appendix A Target Heart Rate Chart
Appendix A Target Heart Rate Chart ES Treadmills Owner’s Guide... -
Page 72: Appendix B
appendix b Specifications... - Page 73 Specifications Motor Commercial Frame HRC Cruise Control HRC Workouts Workouts User Defined Footprint Running Surface Maximum User Weight Soft Select Incline Speed Warranty ES9.0 TRUE 4hp DC Quiet-Drive 11-Guage Heavy Duty Welded Steel 15 Preset, 2 Custom, 1 Custom Interval YES-3 82”L x 33”W (208cm x 84 60”L x 22”W (152 cm x 56...
- Page 74 bibliography Bibliography References and Selected Readings...
- Page 75 American College of Sports Medicine, ACSM's Guidelines for Exercise Testing and Prescription. 6th edition. Philadelphia: Lippincott Williams & Wilkins, 2000. Feynman, Richard P., The Feynman Lectures on Physics. Original edition. Boston: Addison Wesley, 1970. ISBN: 0-201-02115-3. Huszar, Robert J., Basic Dysrhythmias. Third Edition. St. Louis, Missouri: Mosby, 2002.
- Page 76 Journal URL: <http://www.asep.org/FLDR/JEPhome.htm> Starr, Robert M. and Doyle, Jay D., 550 ZTX Owner’s Guide, Colophon edition. O’Fallon: True Fitness Technologies, 2003. Swain, David P. and Leutholtz, Brian C., Metabolic Calculations - Simplified. Baltimore: Williams & Wilkins, 1997. Tufte, Edward R, Visual Explanations. Chesire, Connecticut: Graphics Press, 1997.
- Page 77 F o u n d e d 1 9 8 1 865 Hoff Road St. Louis, MO 63366 800.426.6570 truefitness.com ©2008 TRUE FITNESS TECHNOLOGY, INC. TRUE is a registered trademark of TRUE FITNESS. 0R513900 Specifications subject to change. 092308...
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