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Summary of Contents for True Fitness Touchscreen Elliptical
- Page 1 ESX Touchscreen Elliptical Owner's Guide 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 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, which includes 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: Quick Start
Quick Start into a manual workout by pressing Select a different workout by pressing the workout keys. Press to do a manually-controlled workout. MANUAL WORKOUT Accept each setting and move to the next one by pressing Adjust your exercise workload by using the Cleaning the console: use only a clean, soft cloth. -
Page 5: Table Of Contents
Table of Contents Quick Start ...4 1. Basic Operation...6 2. Pre-Set Workouts...23 Details on basic exercise modes 3. Heart Rate Control...28 Foolproof heart rate feedback workouts 4. Designing an Exercise Program...32 Appendix A...40 Target Heart Rate Chart Appendix B...42 Elliptical Specifications Specifications/Features/Software are subject to change ESX Touchscreen Owner’s Guide... -
Page 6: Basic Operation
Chapter One Basic Operation In This Chapter: Stride Adjustment mix3 Demo Upper Exercise Arms The ESX Touchscreen Using the Exercise Arms Heart Rate Monitoring Contact Heart Rate Chapter 1: Basic Operation Chapter 2: Pre-Set Workouts Chapter 3: Heart Rate Control Chapter 4: Designing An Exercise Program... - Page 7 Stride Adjustment Chapter One: Basic Operation All workouts have a default time. You may choose a different workout time using the Set your weight before every workout. This allows the elliptical to calculate METs and to estimate your calorie consumption more accurately.
- Page 8 Try out mix3 with this two-minute, twenty-second demo program. Press and hold the mix3 key for two seconds. The elliptical will guide you through six different mix3 exercises, each lasting between 20 and 25 seconds. mix3 Demo Chapter One: Basic Operation ESX Touchscreen Owner’s Guide mix3 Demo...
- Page 9 You have four hand and arm options when exercising. Many exercisers use all four options during their workout: Use the upper-body exercise arms with pedaling The exercise arm’s motion complements your body’s natural rhythm, encouraging extra exercise from your upper body and making for natural and well-balanced motion.
- Page 10 Using the Exercise Arms Chapter One: Basic Operation Use the exercise arms alone Stand on the side steps, off the pedals, and use the exercise arms for a pure upper body workout. Try a variety of hand positions on the rotating handgrip.
- Page 11 Upper Exercise Arms Chapter One: Basic Operation While standing beside the machine, loosen the knob approximately one turn (counterclockwise) and pull knob to disengage pin. Raise 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.
- Page 12 Home Screen: The ESXt home screen (shown above) lists the basic options for your workout, including: Quick Start: press this button to immediately begin a workout Manual Workout: press this button to enter a manual workout Performance: press this button to enter workouts geared towards improving athletic performance HRC: press this button to enter HRC (Heart Rate Control) workouts mix3: press this button to enter the mix3 “total-body”...
- Page 13 Workout Setup: Adjust each setting using the setting. Enter your age correctly to use the display’s Heart Rate Zone feature (p16). Press lower right Next key to begin your workout. Press back to go back to the Home Screen. Note that the Target Heart Rate setting is only available in the Heart Rate Control workout.
- Page 14 Calorie Goal Workout Setup: This workout will choose a pedaling workload that will burn your choice of calories in your desired workout time. Remember that very high calorie goals may result in pedaling that is too difficult for your level of conditioning. The elliptical suggests a calorie burn rate of eight calories per minute, which is a medium effort workout.
- Page 15 Heart Rate Control Workout Setup: Correctly enter your age to use the Heart Rate Zone features. Make sure you consult with your doctor to choose a proper target heart rate. You should use a transmitter strap for heart rate control; do not use the contact heart rate system. See Appendix A for more information about Heart Rate Control.
- Page 16 Custom mix3 Workout Setup: Customize each exercise’s workout time from 15 seconds to 99 minutes. Reducing the workout time below 15 seconds will set it to zero, and the exercise will be deleted from the sequence of mix3 exercises. Pre-set Workouts Available Under Weight Loss and Performance keys: One Big Hill, Intervals, and Sport Intervals.
- Page 17 Normal Run Mode Screen: Cruise Control: Selects Constant Heart Rate Control. The ESX Touchscreen Chapter One: Basic Operation Auto Stride: Automatically selects stride length based on speed and workload ESX Touchscreen Owner’s Guide Change display: Changes screen from progress display to heart rate display Distance: An estimate of your...
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Page 18: Workout Summary
Workout Summary: If you want to save the Workout Setup settings of your workout -- workout time, workout selection, and body weight -- press one of the Save Workout buttons. This will replace any previous saved workout you may have under that selection. Press Next to exit Workout Summary and return to the Home Screen. - Page 19 mix3 Run Mode: Press mix3 on the Home Screen. Select Dynamic mix3 or Custom mix3. Complete the workout setup settings and press the green Start button to start your workout. For the duration of your workout, Dynamic mix3 randomly selects one of the eight mix3 exercises: 1.
- Page 20 Heart Rate Zone Display: These are calculated based on an estimated maximum heart rate of 220 minus your age. Therefore they are only available if you enter your age correctly. Note that this estimated maximum heart rate is only an estimate. You must use either a transmitter strap or the contact heart rate system for this display to work.
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Page 21: Heart Rate Monitoring
Heart Rate Monitoring Chapter One: Basic Operation The ESXt can monitor your heart rate using either a chest strap or the metal grips on the balance bar (called contact heart rate, or CHR, pads). A chest strap transmits your heart rate to the ESXt via a radio signal, and the CHR pads connect to a special computer circuit to detect your heart rate. -
Page 22: Contact Heart Rate
Contact Heart Rate Chapter One: Basic Operation Contact Heart Rate 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 in picture. For some users, the ESXt may take up to 45 seconds or more to pick up their heart rate. -
Page 23: Pre-Set Workouts
Chapter Two Pre-Set Workouts In This Chapter: Workout Choices Hill Workout Profiles Interval Workout Profiles Chapter 1: Basic Operation Chapter 2: Pre-Set Workouts Chapter 3: Heart Rate Control Chapter 4: Designing An Exercise Program... - Page 24 Workout Choices Chapter Two: Pre-Set Workouts The hill workout is: ∙ One Big Hill with the workload gradually increasing to a maximum at the halfway point, then decreasing gradually to the end. The two interval workouts are: ∙ Easy intervals with a moderate change between work and rest intervals.
- Page 25 Hill Workout Profiles Chapter Two: Pre-Set Workouts One Big Hill ESX Touchscreen Owner’s Guide Hill Workout Profiles...
- Page 26 Interval Workout profiles Chapter Two: Pre-Set Workouts Easy Intervals Sport Intervals ESX Touchscreen Owner’s Guide Interval Workout Profiles...
- Page 27 Weight Loss By pressing the “Weight Loss” key, users have the option of choosing one of three separate programs that assist users in achieving their weight loss goals. These programs are: Heart Rate Control Calorie Goal Easy Intervals Performance By pressing the “Weight Loss” key, users have the option of choosing one of three separate programs that assist users in achieving their weight loss goals.
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Page 28: Heart Rate Control
Chapter Three Heart Rate Control In This Chapter: Introduction to HRC Types of HRC Important Points About HRC Chapter 1: Basic Operation Chapter 2: Pre-Set Workouts Chapter 3: Heart Rate Control Chapter 4: Designing An Exercise Program... - Page 29 Introduction to HRC Chapter Three: Heart Rate Control TRUE's HRC workouts allow the ESX Touchscreen to monitor your relative exercise intensity by way of your heart rate, and 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 30 Heart Rate Control Workout Setup: Correctly enter your age to use the Heart Rate Zone features. Make sure you consult with your doctor to choose a proper target heart rate. You should use a transmitter strap for heart rate control; do not use the contact heart rate system. See Appendix A for more information about Heart Rate Control.
- Page 31 Important Points about HRC Chapter Three: Heart Rate Control Cruise Control An easy way to enter a HRC workout is to use the Cruise Control feature. During your workout, while in any program except mix3 or calorie goal, when you reach a heart rate that you want to maintain, press the “HRC Cruise Control”...
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Page 32: Designing An Exercise Program
Chapter Four 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 Fitness Managing Weight Sports Training Chapter 1: Basic Operation Chapter 2: Pre-Set Workouts Chapter 3: Heart Rate Control Chapter 4: Designing An Exercise Program... - Page 33 What is the F.I.T. Concept? Chapter Four: Designing An Exercise Program The workout portion of your exercise program consists of three major variables: Frequency, Intensity, and Time. Frequency: How Often You Exercise You should exercise three to five times a week to improve your cardiovascular and muscle fitness.
- Page 34 More F.I.T. Concept Overview Chapter Four: Designing An Exercise Program METs One MET is the amount of energy your body uses when you're resting. If a physical activity has an equivalent of six METs, its energy demands are six times that of your resting state. The MET is a useful measurement because it accounts for differences in body weight.
- Page 35 Using the F.I.T. Concept Chapter Four: Designing An Exercise Program The F.I.T. concept is 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 ESX Touchscreen Using the ESX Touchscreen regularly may increase the ability of your heart and lungs to supply oxygen and nutrients to exercising muscles over an extended period of...
- Page 36 Your F.I.T. Program Chapter Four: Designing An Exercise Program In addition to monitoring your heart rate as you exercise, be aware 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 37 Your F.I.T. Program Chapter Four: 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 38 Establishing and Maintaining Fitness Chapter Four: 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 39 Weight and Sports Training Programs Chapter Four: Designing An Exercise Program 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 40: Appendix A
Appendix A Target Heart Rate Chart A Guide to Help You Pick an Initial Target Heart Rate... - Page 41 Appendix A - Target Heart Rate Chart Remember to check with your physician before beginning any exercise program. They can help determine an appropriate target heart rate. Medications often affect heart rate. ESX Touchscreen Owner’s Guide...
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Page 42: Appendix B
Appendix B Specifications The Size and Performance Attributes of Your ESX Touchscreen... - Page 43 Appendix B - Specifications Power Source Drive System Resistance Source Stride Length Pedal Spacing Soft Step Orthopedic Footpads Frame Handrails Upper-Body / Arms Personalized Handle Bar Adjustment Ergonomic Rotating Handle Display Type Key Type Data Readouts Pause Feature Contact Heart Rate Monitoring Wireless Heart Rate Monitoring HRC (Heart Rate Control)®...
- Page 44 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. 110308 Specifications subject to change.
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