True Fitness Excel Series Owner's Manual
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True Fitness Excel Series Owner's Manual

True fitness owner's guide treadmill excel series
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  • Page 1 Excel Series Owner's Manual...
  • Page 2 Thank You For Selecting True In 1981, Frank Trulaske launched True Fitness Technology, Inc. and began manufacturing hand-crafted treadmills. His team’s obsession with quality has propelled True to the top of the industry and has created one of America’s oldest,...
  • Page 3 Review for Your Safety MPORTANT AFETY NSTRUCTIONS 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 MPORTANT AFETY NSTRUCTIONS Do not exceed maximum user weight of 300 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.

  • Page 5: Quick Start Guide

    Quick Start Guide Quick Start into a manual workout by pressing different workout by selecting a workout and adjusting settings if necessary. Use My Wheel, to accept each setting. You can keep tuning your workout setup by repeatedly pressing to go to the next setting. Your workout starts only when you press Press to begin your workout.

  • Page 6: Table Of Contents

    Front Section page 2 3 - User Programs page 33 6 - Audio and 7 - Designing an Fan Accessories Exercise Program page 45 Appendix A page 65 Table of Contents 1 - Basic 2 - Heart Operation Rate Control Workouts page 9 page 23...

  • Page 7: Model Differences

    Model Differences Your new treadmill is part of the True Excel Series treadmills. Since this owner’s guide covers all four Excel models, you might notice descriptions of features that are different from your treadmill. The main differences are in the consoles.
  • Page 8 ES 7.0 Adds to ES 5.0: • Dual-window LCD display • Audio system instead of fans ES 9.0 Adds to ES 7.0: • 3% decline • Cooling fans X C E L E R I E S Model Differences ’ W N E R U I D E...

  • Page 9: Starting And Stopping The Treadmill Safely

    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 X C E L ’...

  • Page 10: User Programs

    chapter one Basic Operation In This Chapter: My Wheel Manual Operation Details Quick Workouts Quick Speed Workout Time Heart Rate Monitoring Special Workouts Classic Pre-Set Workouts Actual Speed Display Chapter 1: Basic Operation Chapter 2: Heart Rate Control Workouts Chapter 3: User Programs Chapter 4: Gerkin Fitness Test Chapter 5: HRC Planner Chapter 6: Audio and Fan Accessories...

  • Page 11: Using The Keyboard

    Using the Keyboard CHAPTER ONE ASIC Selecting Workouts: Press any of the workout keys and press to 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 Time and Body Weight, pressing Press...
  • Page 12 My Wheel is typically used to adjust a numeric value. My Wheel Step 1. Press one of the four Settings Keys surrounding My Wheel. The display will indicate the value and its current setting, as in: SPEED = 2.5 Step 2. Touch your finger anywhere on My Wheel, then drag your finger clockwise to increase and counterclockwise to decrease.

  • Page 13: Quick Workouts

    Manual & Quick Workouts CHAPTER ONE ASIC 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 14 Other Settings and SOFT Select CHAPTER ONE ASIC PERATION Important: Quick speed keys change speed with a single key press, Quick so take care in the keys you press. Speed Press , lighting the enable LED. Now the numeric keys function as speed change keys from 1 mph to 9 mph.

  • Page 15: Heart Rate Monitoring

    Heart Rate Monitoring CHAPTER ONE ASIC 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 16: Contact Heart Rate

    Contact Heart Rate CHAPTER ONE ASIC PERATION The contact heart rate (CHR) system lets you monitor your heart Contact rate without wearing a strap. Heart Rate (CHR) 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 17 Contact Heart Rate CHAPTER ONE ASIC 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 18 Contact Heart Rate CHAPTER ONE ASIC PERATION 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.

  • Page 19: Special Workouts

    Special Workouts CHAPTER ONE ASIC 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 20 Walking and Zero-grade walking or running intervals are in one-minute segments. Grade changes are permanent; speed changes affect the Running: Speed current one-minute segment only. Intervals Walking and Zero-grade gradually increases speed then decreases speed, Running: changing once per minute. Grade changes are permanent; speed Speed Ramp changes affect the current one-minute segment only.
  • Page 21 Classic Pre-Set Workouts CHAPTER ONE ASIC 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;...
  • Page 22 Classic Pre-Set Workouts CHAPTER ONE ASIC PERATION Different from Speed Intervals 1 with the speed changing in Speed varying amounts. Intervals 2 When the treadmill is changing to a new target speed, the matrix Actual Speed display readout will display the actual speed. As the speed is Display changing, the message center will display TARGET = 12.0 MPH...

  • Page 23: Heart Rate Control

    chapter two Heart Rate Control Workouts In This Chapter: HRC Workout Introduction Four Kinds of Heart Rate Control Workouts The Easy Steps to a Heart Rate Control Workout More Details on Interval HRC Tips on the Warm Up Stage How the HRC System Controls Your Heart Rate Examples of HRC Workouts Cruise Control Examples of Walking Workouts...
  • Page 24 HRC Introduction HAPTER EART 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 25 HRC Types and a Workout Quick-Guide Various types of Heart Rate Control (HRC) are available on Excel Four Basic Series treadmills. This section may describe some types of HRC Kinds of that your treadmill does not have. Heart Rate Control Time-based constant HRC: pick a target heart rate and exercise for Workouts an amount of time you select.
  • Page 26 Choices During Workout Setup HAPTER EART 5 - Warm up. At the beginning of an HRC workout, the treadmill is in full Manual Control mode. Gradually increase your work level to slowly raise your heart rate to within 10 beats per minute (bpm) of your target heart rate.
  • Page 27 During Your • Pressing any key other than Workout mode. • Adjust your target heart rate at any time during your workout by pressing needed, and pressing your target, you are limited to a 5 bpm change. • The time and distance accumulated during warm up are not counted against your selected workout time or distance;...

  • Page 28: Chapter Two : Heart Rate

    Tips and How HRC Works HAPTER EART Increase speed and incline 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 operates in a manual control mode during the warm- up stage.

  • Page 29: Cruise Control

    1 - A user who physically cannot walk over 2.5 mph Examples of Workouts 2 - A runner can run up to a speed of 10 mph, without 3 - A walker enters a maximum speed of 4.0 mph and Cruise This is the simplest way to enter target heart rate training.

  • Page 30: More Examples

    More Examples HAPTER EART 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.

  • Page 31: Rate Control

    Important Points About HRC HAPTER EART ONTROL ORKOUTS The heart rate monitor transmitter strap provided with your Important treadmill should be worn directly against your skin at about one Points inch below the pectoral muscles/breast line. Women should be About Heart careful to place the transmitter below their bra line.

  • Page 32: Safety Features

    HRC Safety HAPTER EART 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 33: User Programs

    chapter three User Programs In This Chapter: How to Record and Run User Programs Chapter 1: Basic Operation Chapter 2: Heart Rate Control Workouts Chapter 3: User Programs Chapter 4: Gerkin Fitness Test Chapter 5: HRC Planner Chapter 6: Audio and Fan Accessories Chapter 7: Designing an Exercise Program Chapter 8: Care and Maintenance...
  • Page 34 How to Record and Run User Programs During a manually-controlled workout, the Excel Series treadmills How To always "records" the changes you make in speed or incline. The ES Record And 5.0, ES 7.0 and ES 8.0 can save up to three User Programs...
  • Page 35 chapter four Gerkin Fitness Test In This Chapter: How to Determine Your Fitness Level Using the Gerkin Fitness Test Chapter 1: Basic Operation Chapter 2: Heart Rate Control Workouts Chapter 3: User Programs Chapter 4: Gerkin Fitness Test Chapter 5: HRC Planner Chapter 6: Audio and Fan Accessories Chapter 7: Designing an Exercise Program Chapter 8: Care and Maintenance...

  • Page 36: Heart

    15 seconds, then terminates the test. X C E L ITNESS 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 37 Gerkin Test Accuracy of the HAPTER ERKIN ITNESS The scientific journal, Occupational Medicine, published a study in Accuracy of 2004 on the accuracy of the Gerkin test. The conclusion: the Gerkin Test “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.
  • Page 38 chapter five HRC Planner In This Chapter: What HRC Planner Is HRC Planner Setup Workout Suggestion Maintenance Workout Chapter 1: Basic Operation Chapter 2: Heart Rate Control Workouts Chapter 3: User Programs Chapter 4: Gerkin Fitness Test Chapter 5: HRC Planner Chapter 6: Audio and Fan Accessories Chapter 7: Designing an Exercise Program Chapter 8: Care and Maintenance...

  • Page 39: Hrc Planner

    What HRC Planner Is : HRC P HAPTER HRC Planner 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.
  • Page 40 Workout Suggestion : HRC P HAPTER LANNER Fitness goal: choose from easy improvement, moderate improvement, or aggressive improvement. Creating the Training Program: HRC Planner now creates and saves your entire training program. HRC Planner does not keep track of how often you actually work out.
  • Page 41 chapter six Audio and Fan Accessories In This Chapter: Fans on ES 5.0 Audio System on ES 7.0 and ES 9.0 Chapter 1: Basic Operation Chapter 2: Heart Rate Control Workouts Chapter 3: User Programs Chapter 4: Gerkin Fitness Test Chapter 5: HRC Planner Chapter 6: Audio and Fan Accessories Chapter 7: Designing an Exercise Program...

  • Page 42: Audio And

    The fans have two speeds plus off. The default is low speed. Fans on ES 5.0 & ES 9.0 This system can connect to any iPod™ with a dock connector. It Audio System can also connect to a generic music player through the player’s on ES 7.0 and headphone jack.

  • Page 43: Designing An

    chapter seven Designing an Exercise Program In This Chapter: What is the F.I.T. Concept? Using the F.I.T. Concept Your Fitness Program Determining Your Needs Beginning Your Exercise Program Establishing and Maintaining Aerobic Fitness Managing Weight Sports Training Chapter 1: Basic Operation Chapter 2: Heart Rate Control Workouts Chapter 3: User Programs Chapter 4: Gerkin Fitness Test...
  • Page 44 The F.I.T. Concept Defined HAPTER EVEN ESIGNING AN 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.

  • Page 45: Chapter Seven : Designing An Exercise Program

    More F.I.T. Concept Overview HAPTER EVEN ESIGNING AN XERCISE ROGRAM 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 46 Utilizing the F.I.T. Concept HAPTER EVEN ESIGNING AN 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 47 Beginning Your F.I.T. Program HAPTER EVEN ESIGNING AN XERCISE ROGRAM 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 48: Workout: Brisk And Rhythmic Exercise

    Your F.I.T. Program Continued HAPTER EVEN ESIGNING AN 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. Concentrate on moving your arms and legs smoothly.
  • Page 49 Establishing and Maintaining Fitness Establishing If you can sustain 12 but not 20 continuous minutes of Aerobic exercise in your target heart rate zone: Fitness Exercise three to five days a week. Rest at least two days per week. Maintaining Try to reach and maintain 60-75 percent of your maximum heart Aerobic rate with moderate rhythmic exercise.
  • Page 50 Weight and Sports Training Programs HAPTER EVEN ESIGNING AN 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.

  • Page 51: Care And Maintenance

    Chapter 1: Basic Operation Chapter 2: Heart Rate Control Workouts Chapter 3: User Programs Chapter 4: Gerkin Fitness Test Chapter 5: HRC Planner Chapter 6: Audio and Fan Accessories Chapter 7: Designing an Exercise Program Chapter 8: Care and Maintenance chapter eight Care and Maintenance...

  • Page 52: Lubrication And Cleaning

    Lubrication and Cleaning HAPTER IGHT ARE AND 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 53: Treadbelt Adjustment

    Expert service and maintenance at a reasonable cost are available Expert through your factory-trained, authorized True dealer. The dealer Service maintains a stock of repair and replacement parts and has the technical knowledge to meet your service needs. Your treadmill's running belt has been properly aligned at the factory.

  • Page 54: Treadbelt Tension

    Treadbelt Tension HAPTER IGHT ARE AND 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 55: Using The Treadmill

    Symptom/Solution Guide SYMPTOM Circuit breaker on A. Damaged motor treadmill trips when B. Damage or defective motor power supply the power cord is board plugged into wall. C. Damaged motor control circuit board Circuit breaker on D. Restricted belt or treadmill trips when flywheel inputting speed and...
  • Page 56 Symptom/Solution Guide HAPTER IGHT ARE AND SYMPTOM Treadbelt tracks left to right Treadmill trips household circuit breaker Treadbelt feels unsmooth, jerks intermittently X C E L AINTENANCE CAUSE A. Uneven floor Move treadmill to even surface or level with shims. See Adjustment section.

  • Page 57: Error Codes

    E1:INCLINE Error Codes E1:RANGE E1:STALL E2:OVERSPEED E2:CAL E3:RECAL E4:KEY STK [stop] Caused by pressing and holding the stop E5:SENSOR All errors require service by a qualified technician. To clear the error, turn power off and back on again. HAPTER Incline moving when not commanded to. Difference between zero position and maximum incline not sufficient.

  • Page 58: Service Messages

    Service Messages HAPTER IGHT ARE AND 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.

  • Page 59: Target Heart Rate

    appendix a Target Heart Rate Chart A Guide to Help You Pick an Initial Target Heart Rate...
  • Page 60 A - T PPENDIX ARGET EART HART ’ X C E L E R I E S W N E R U I D E...

  • Page 61: Mets Table

    appendix b METs Table How Speed and Incline Affect Workload, Expressed in METs...
  • Page 62 B - MET PPENDIX ABLE ’ X C E L E R I E S W N E R U I D E...
  • Page 63 appendix c METs Explanation and Formulas The Metabolic Formulas Behind Energy Expenditure Estimates A Note About Calorie Expenditure Calculations...
  • Page 64 C - MET PPENDIX XPLANATION AND ORMULAS As stated earlier, the MET is a unit of exercise measurement that METs takes into account body weight. Since energy expenditure in a Explanation weight-bearing exercise such as running, walking, or stairclimbing and Formulas is directly proportional to body weight, the formulas to calculate METs are a bit simpler than for, say, an exercise bike.
  • Page 65 C - C PPENDIX ALORIE 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. The ACSM guide says that running burns calories twice as fast as walking, e.g., a 150-pound person jogging at 5 mph requires 548 calories per hour, while walking at 5 mph requires 274 per hour.
  • Page 66 bibliography Bibliography References and Selected Readings...
  • Page 67 IBLIOGRAPHY 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 68: Appendixd - Specifications

    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 69 F o u n d e d 1 9 8 1 865 Hoff Road O’Fallon, MO 63366 800.426.6570 truefitness.com ©2006 TRUE FITNESS TECHNOLOGY, INC. TRUE is a registered trademark of TRUE FITNESS. Specifications subject to change. Part #0R507200...

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Excel es 5.0Excel es 7.0Excel es 9.0

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