True Fitness PS75 User's Manual
Contents
1. Treadmill Owner s Manual my goal my path my machine Va I 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 largest and most respected fitness equipment manufacturers Over the years True has designed developed patented and fabricated many new and cutting edge innovations for their products including advanced features manufacturing components and technological breakthroughs Our original goal was to build the world s best treadmills and today we believe we re doing it Frank Trulaske Intensive quality control standards guarantee excellence in every phase of production resulting in the finest products available in the marketplace True treadmills are consistently rated 1 for their smooth quiet and comfortable performance True is rapidly becoming the choice for workouts among beginners rehab patients and top athletes world wide Today True offers a full line of treadmills upright and recumbent bikes elliptical trainers strength and flexibilty equipment True is proud to Deliver The Best REVIEW FOR YOUR SAFETY IMPORTANT SAFETY INSTRUCTIONS When using this exercise machine basic precautions should always be followed including the fo2. Stopping the Treadmill Safely page 3 page 9 page 19 Ne J N N User Programs 4 Designingan 5 Careand How to record and Exercise Program Maintenance run User Programs page 23 page 27 page 35 M 2 PS 75 TREADMILL OWNERS GUIDE TRUE TRUE QUICK START GUIDE BEFORE YOUR WORKOUT DURING YOUR WORKOUT Quick Start into a manual workout by pressing a different workout by pressing a workout key and adjusting the setting as necessary You can keep fine tuning your workout setup by repeatedly pressing Co to go to the next setting Your workout starts only when you press 629 Adjust speed or incline at any time by using the dedicated speed and incline O keys on the lower keypad or by pressing a Quick Speed or Quick Incline key Change workouts during your workout by pressing a program key PS 75 TREADMILL OWNERS GUIDE 4 STARTING amp STOPPING YOUR TREADMILL Black on blue LCD data display Dedicated workout and speed and incline keys Va TRUE PERFORMANCE SERIES Place your feet on the straddle covers STARTING AND Attach the safety lanyard to your waistband STOPPING YOUR Place the safety key on the key holder TREADMILL SAFELY 8 PS 75 TREADMILL OWNER S GUIDE ra TRUE TRUE CHAPTER ONE BASIC OPERATIONS IN THIS CHAPTER HEART RATE MONITORING SPECIAL WORKOUTS CLASSIC PRE SET WORKOUTS Chapter 1 Basic Operations Chapter 2 Heart Ra
3. shorter time to the longer time The reverse is also true a 20 minute recorded program played back over 10 minutes compresses each of the speed and incline segments 24 PS 75 TREADMILL OWNER S GUIDE ra TRUE HOW TO RECORD amp RUN USER PROGRAMS CHAPTER THREE USER PROGRAMS TRUE Using a User Program 1 Press User Program key once or twice to display User 1 or User 2 Press Co 2 Enter desired workout time Program will stretch or compress to fit originally recorded time to desired workout time 3 Press co Clearing a User Program this will clear both user programs 1 Turn power off 2 Simultaneously depress the Start plus and minus keys 3 Turn on treadmill power switch on side of treadmill at right base Have someone help or use your foot to turn on power switch 4 Hold the 3 keys Start plus and minus for about ten seconds then release The two user programs should have been cleared PS 75 TREADMILL OWNERS GUIDE 25 TRUE CHAPTER FOUR DESIGNING AN EXERCISE PROGRAM IN THIS CHAPTER WHAT IS THE CONCEPT USING THE CONCEPT YOUR FITNESS PROGRAM DETERMINING YOUR NEEDS BEGINNING YOUR EXERCISE PROGRAM ESTABLISHING AND MAINTAINING AEROBIC FITNESS MANAGING WEIGHT SPORTS TRAINING Chapter 1 Basic Operations Chapter 2 Heart Rate Control Workouts Chapter 3 User Programs Chapter 4 Designing an Exercise Program Chapter 5 Care
4. ER S GUIDE ra TRUE TRUE APPENDIX A TARGET HEART RATE CHART A GUIDE TO HELP YOU PICK AN INITIAL TARGET HEART RATE 39 i E LE PS 75 TREADMILL OWNER S GUIDE ra TRUE Fa TRUE APPENDIX B METS TABLE HOW SPEED AND INCLINE AFFECT WORKLOAD EXPRESSED IN METS 41 ee ogee res Jagd SANN Fa PS 75 TREADMILL OWNER S GUIDE 42 Va TRUE Founded 1981 865 Hoff Road O Fallon MO 63366 800 426 6570 truefitness com 2007 TRUE FITNESS TECHNOLOGY INC TRUE is a registered trademark of TRUE FITNESS Specifications subject to change 1 SR 07 07
5. KOUTS CHAPTER ONE BASIC OPERATIONS Zero grade walking or running intervals are in one minute segments Grade changes are permanent speed changes affect the current one minute segment only Changes Speed 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 Changes Speed PS 75 TREADMILL OWNERS GUIDE 15 CLASSIC PRE SET WORKOUTS CHAPTER ONE BASIC OPERATIONS 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 Very similar to Hill Intervals with varying incline changes Mead Similar to Speed Ramp except both speed and grade change 222555 DEDE Incline 0009069 7 16 PS 75 TREADMILL OWNER S GUIDE GLUTE BUSTER LEG SHAPER CARDIO CHALLENGE TRUE CLASSIC PRE SET WORKOUTS CHAPTER ONE BASIC OPERATIONS TRUE SPEED Different from Speed Intervals 1 with the speed changing in INTERVALS 2 varying amounts PS 75 TREADMILL OWNERS GUIDE 12 TRUE CHAPTER TWO HEART RATE CONTROL WORKOUTS IN THIS CHAPTER HRC WORKOUT INT
6. NCE 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 For average use of your treadmill True recommends you lubricate under the treadbelt once per year For heavy use which is more than 10 hours per week True recommends lubricating every six months Please contact your dealer to obtain the proper lubricants Daily Perspiration should be wiped from the control console and treadmill surfaces after your workout Weekly You should wipe down your treadmill once a week with a water dampened soft cloth Be careful not to get excessive moisture between the edge of the overlay panel and the console as this might create an electrical hazard or cause the electronics to fail Important do not clean or wipe under the running belt 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 36 PS 75 TREADMILL OWNER S GUIDE TREADBELT LUBRICATION REGULAR CLEANING TRUE TREADBELT ADJUSTMENT TRUE E CHAPTER FIVE CARE AND MAINTENANCE E
7. RODUCTION THE EASY STEPS TO A HEART RATE CONTROL WORKOUT IMPORTANT POINTS ABOUT HRC Chapter 1 Basic Operations Chapter 2 Heart Rate Control Workouts Chapter 3 User Programs Chapter 4 Designing an Exercise Program Chapter 5 Care and Maintenance 19 HRC INTRODUCTION CHAPTER TWO HEART RATE CONTROL WORKOUTS 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 It reflects differences in your physical condition how tired you are the comfort of the workout environment even your diet and emotional state Using heart rate to control workload takes the guesswork out of your workout settings Consult your physician before using heart rate controlled workouts for advice on selecting a target heart rate range Also it is important to use the treadmill for several workouts in the manual mode while monitoring your heart rate Compare your heart rate with how you feel to ensure your safety and comfort See Appendix A for a chart that may help you pick a target heart rate You need to wear a heart rate monitoring chest strap to use heart rate control See the Monitoring Your Heart Rate section in Chapter 1 for a guide to proper usage It is not recommended tha
8. STABLISHING AND MAINTAINING FITNESS TRUE CHAPTER FOUR DESIGNING AN EXERCISE PROGRAM 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 FITNESS Begin with 12 continuous minutes Increase your time by one to two minutes per week until you can sustain 20 continuous minutes MANAGING If you can sustain 20 continuous minutes in your target heart rate WEIGHT 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 exercise Exercise for 20 30 minutes Consistent aerobic exercise will help you change your body composition by lowering your percentage of body fat If weight loss is a goal combine an increase in the length of your workouts with a moderate decrease in caloric intake For weight control how long and how often you exercise is more important than how hard you exercise PS 75 TREADMILL OWNERS GUIDE 33 WEIGHT AND SPORTS TRAINING PROGRAMS CHAPTER FOUR DESIGNING AN EXERCISE PROGRAM Exercise four to five times a week Try to reach and maintain 60 75 percent of your maximum heart rate with
9. TACT HEART RATE CHR FOR BEST CHR RESULTS CONTACT HEART RATE CHAPTER ONE BASIC OPERATIONS 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 During this time the system is analyzing and locking in your heart rate Within about 15 seconds your digital heart rate in beats per minute bpm should be displayed Important The CHR System should only be used at speeds of 4 mph or lower Above this speed the CHR accuracy is unavoidably unreliable due to large muscle movements 1 Exercise with smooth body A Note on CHR Accuracy motions CHR monitoring may be a bit less accurate than a chest 2 Breathe smoothly and regularly strap since the heart rate and avoid talking Talking will signals are much stronger at cause unrepresentative heart rate the chest spikes of 5 to 10 bpm About 5 of the population 3 Grip the pads lightly not tightly cannot be picked up by any CHR system This is because 4 Make sure your hands are clean their heart is positioned in a free of both dirt and hand lotions more up and down manner in their chest as opposed to 5 See Appendix A for more details on Jeaning over to one side Contact Heart Rate monitoring When using a Heart Rate Control workout it is best to use chest str
10. UR DESIGNING AN EXERCISE PROGRAM TRUE 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 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 greatly increase the workload without increasing speed METs One MET is the amount of energy your body uses when you re resting If a physical activity has an equivalent of 6 METS its energy demands are 6 times that of your resting state The MET is a useful measurement because it accounts for differences in body weight See Appendix C for more details Time How Long You Exercise Sustained exercise conditions your heart lungs and muscles The longer you are able to sustain exercise within your target heart range the greater the aerobic benefits To begin maintain two to three minutes of steady rhythmic exercise and then check your heart rate The initial goal for aerobic training is 12 continuous minutes Increase your workout time approximately one or two minutes per week until you are able to maintain 20 30 continuous minutes at your training heart rate PS 75 TREADMILL OWNER S GUIDE 29 UTILIZING THE F I T CONCEPT CHAPTER FOUR DESIGNING AN EXERCISE PROGRAM The E LT concept a
11. XPERT Expert service and maintenance at a reasonable cost are available SERVICE through your factory trained authorized True dealer The dealer 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 However when the treadmill is used on an uneven surface please follow these instructions 1 Stand beside the treadmill place the safety key onto the control panel and follow operating TREADBELT instructions for running the treadmill at 5 mph ADJUSTMENT 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 bolt 1 4 turn clockwise 3 Let the machine run for several minutes to check the alignment Belt alignment does not need to be perfect If more correction is needed turn the adjustment bolt 1 4 turn and check again PS 75 TREADMILL OWNERS GUIDE 37 TREADBELT TENSION CHAPTER FIVE CARE AND MAINTENANCE Turn both rear roller adjustment bolts counter clockwise until TREADBELT treadbelt just begins slipping when walking on it then turn both TENSION 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 38 PS 75 TREADMILL OWN
12. and Maintenance 27 THE F I T CONCEPT DEFINED 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 Improvements are significantly smaller with less frequent exercise Intensity How Hard You Exercise Intensity of exercise is reflected in your heart rate Exercise must be sufficiently rigorous to strengthen your heart muscle and condition your cardiovascular system Only your doctor can prescribe the target training heart range appropriate for your particular needs and physical condition Start with exercise that stimulates you to breathe more deeply Alternate days of moderate and easy exercise to help your body adapt to new levels of exertion without unnecessary strain If you are just beginning an exercise program you may be most comfortable walking at a speed of 1 2 mph As you use your treadmill regularly higher speeds may be more comfortable and more effective Inability to maintain a smooth rhythmic motion suggests that your speed and or elevation may be too great If you feel out of breath before you have exercised 12 minutes you are probably exercising too hard 28 PS 75 TREADMILL OWNER S GUIDE WHAT IS THE ELT CONCEPT TRUE MORE F IT CONCEPT OVERVIEW CHAPTER FO
13. ap monitoring These workouts work best with the extra accuracy gained from a chest contact heart rate monitoring system PS 75 TREADMILL OWNERS GUIDE 13 SPECIAL WORKOUTS CHAPTER ONE BASIC OPERATIONS 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 requested by the program Changing the default workout time adds or removes segments it does not stretch or compress the workout profile Change workout levels during your workout by pressing the workout key you are using adjusting the numeric level then pressing co Change to a new pre set workout during your workout by pressing the Program Profile key repeatedly and pressing 6 at your desired workout In a walking workout all speeds are under 4 mph Increasing levels increases speed from 2 to 4 mph and grade from 4 to 10 speed and grade stay constant in the work section Speed or grade changes in the work section are permanent Changes Grade Walking intervals with grade alternate between hills and nearly flat in two minute segments Speed changes are permanent grade changes affect the current two minute segment only Changes Grade l PS 75 TREADMILL OWNER S GUIDE PRE SET WORKOUTS WALKING CALORIE BURN WALKING HILL INTERVALS TRUE Fa TRUE WALKING AND RUNNING SPEED INTERVALS WALKING AND RUNNING SPEED RAMP SPECIAL WOR
14. hen you press 6 PS 75 TREADMILL OWNERS GUIDE You can keep adjusting your workout setup by repeatedly pressing 11 HEART RATE MONITORING CHAPTER ONE BASIC OPERATIONS 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 Although this treadmill functions fine without using the heart rate monitoring feature this kind of monitoring gives you valuable feedback on your effort level Chest strap monitoring also allows you to use Heart Rate Control the most advanced exercise control system available When you wear a Polar or compatible transmitter strap the treadmill will display your heart rate as a digital beats per minute bpm readout The transmitter strap should be worn directly against your skin about one inch below the pectoral muscles breast line see picture 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 12 PS 75 TREADMILL OWNER S GUIDE MONITORING YOUR HEART RATE CHEST STRAP HEART RATE MONITORING TRUE TRUE CON
15. hysical condition Exercise below 60 percent gives your heart and lungs little conditioning 30 PS 75 TREADMILL OWNER S GUIDE ra TRUE TRUE BEGINNING YOUR EXERCISE PROGRAM BEGINNING YOUR PROGRAM CHAPTER FOUR DESIGNING AN EXERCISE 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 Reducing the intensity of your workout is recommended The age adjusted target heart rates indicated in the chart in Appendix A reflect averages A variety of factors including medication emotional state temperature and other conditions can affect the exercise heart rate appropriate for you Warning Consult your doctor to establish the exercise intensity target heart rate zone appropriate for your age and condition before beginning any exercise program Warm Up Slow and Deliberate Exercise You are not warmed up until you begin to perspire lightly and breath more deeply Warming up prepares your heart and other muscles for more intense exercise and helps you avoid premature exhaustion Begin each workout by walking even if you plan to run Start slowly exploring different speeds until you can comfortably sustain your speed A good suggestion is a mini
16. llowing 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 Obtain proper instruction prior to use Inspect the treadmill for incorrect worn or loose components and do not use until corrected replaced or tightened prior to use Do not wear loose or dangling clothing while using the treadmill Care should be used when mounting or dismounting the treadmill Read understand and test the emergency stop procedures before use Disconnect all power before servicing the treadmill Do not operate electrically powered treadmills in damp or wet locations PS 75 TREADMILL OWNER S GUIDE TRUE REVIEW FOR YOUR SAFETY IMPORTANT SAFETY INSTRUCTIONS TRUE 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 If attention is not paid to the conditions of equipment usage death or serious injury could occur PS 75 TREADMILL OWNERS GUIDE 5 6 TABLE CONTENTS FrontSection 1 Basic 2 Heart 7 Safety instructions Operation Rate Control Quick Start Guide Workouts Model Differences and Starting and
17. 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 Do not eat close to bedtime Exercise before meals Moderate exercise will help suppress your appetite Take exercise breaks throughout the day to help increase metabolism calorie expenditure When you are training to improve strength and performance SPORTS TRAINING Exercise four to five days a week Alternate exercise days and intervals of hard to very hard exercise with easy to moderate exercise Exercise for 30 minutes or longer Warning these strategies are intended for average healthy adults If you have pain or tightness in your chest an irregular heartbeat shortness of breath or if you feel faint or have any discomfort when you exercise stop Consult your physician before continuing Remember every workout should begin with a warm up and finish with a cool down 34 PS 75 TREADMILL OWNER S GUIDE ra TRUE TRUE CHAPTER FIVE CARE AND MAINTENANCE IN THIS CHAPTER TREADBELT LUBRICATION REGULAR CLEANING TREADBELT ADJUSTMENT TREADBELT TENSION Chapter 1 Basic Operations Chapter 2 Heart Rate Control Workouts Chapter 3 User Programs Chapter 4 Designing an Exercise Program Chapter 5 Care and Maintenance 35 LUBRICATION AND CLEANING CHAPTER FIVE CARE AND MAINTENA
18. mum of three minutes Perspiration on your brow is a good indicator of a thorough warm up The older you are the longer your warm up period should be PS 75 TREADMILL OWNERS GUIDE 31 YOUR F I T PROGRAM CONTINUED 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 Concentrate on moving your arms and legs smoothly Walk naturally and avoid jerking motions that can cause pulled muscles sprained joints and loss of balance 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 flexibility Beginning a Fitness Program If you cannot sustain 12 continuous minutes in your target heart rate zone exercise several times a day to get into the habit of exercising Try to reach and maintain 60 65 percent of your maximum heart rate Alternate exercise with periods of rest until you can sustain 12 continuous minutes of exercise at 60 65 percent of your maximum heart rate Begin exercising in three to five minute sessions 32 PS 75 TREADMILL OWNER S GUIDE ra TRUE E
19. nd chart are designed to help you begin USING THE program tailored to your needs You may wish to keep an exercise FI T CONCEPT log to monitor your progress You can get valuable fitness benefits from your True Treadmill YOUR FITNESS Using the treadmill regularly may increase the ability of your PROGRAM heart and lungs to supply oxygen and nutrients to exercising muscles over an extended period of time The treadmill will also help you develop added muscle endurance and balanced strength throughout your body Calculate your maximum heart rate as a first step in developing DETERMINING your fitness program The formula to calculate average maximum YOUR NEEDS heart rate for one minute is 220 beats per 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 in Appendix A 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 rate This is high enough to condition but well within safe limits The AHA recommends that you aim for the lower part of the target zone 60 percent during the first few months of your exercise program As you gradually progress you can increase your target to 75 percent According to the AHA Exercise above 75 percent of the maximum heart rate may be too strenuous unless you are in excellent p
20. ssible Maintain a smooth walking or running motion A grounded outlet is critical for the HRC system to function properly Use a dedicated 110 VAC grounded outlet to help prevent interference 22 PS 75 TREADMILL OWNER S GUIDE Fa TRUE TRUE CHAPTER THREE USER PROGRAMS IN THIS CHAPTER HOW TO RECORD amp RUN USER PROGRAMS Chapter 1 Basic Operations Chapter 2 Heart Rate Control Workouts Chapter 3 User Programs Chapter 4 Designing an Exercise Program Chapter 5 Care and Maintenance 23 HOW RECORD amp RUN USER PROGRAMS CHAPTER THREE USER PROGRAMS Create a User Program How To m RECORD 1 Press User Program Key on console AND RUN 2 Select User 1 or 2 by pressing key once or twice there are USER two user programs available PROGRAMS 3 Enter your desired workout time and begin using treadmill in a manually controlled workout 4 The treadmill will record any changes you make in speed or incline Up to 36 changes in speed or incline can be recorded Each speed incline pair of changes must be separated by at least 30 seconds Note on varying the workout time When you record a user program over a specified workout time the speed and incline changes are stored relative to that time What happens when you choose a user program that was recorded over 20 minutes but then change the playback time to 30 minutes The program stretches out over the longer time automatically scaling the
21. t you use the contact heart rate system for heart rate control workouts 20 PS 75 TREADMILL OWNER S GUIDE HRC WORKOUT INTRODUCTION TRUE EASY STEPS TO HEART RATE CONTROL WORKOUT TRUE CHAPTER TWO HEART RATE CONTROL WORKOUTS EASY 1 Press the Heart Rate Control key Press STEPS TO HEART 2 Adjust your desired workout time Press Co RATE CONTROL 3 Adjust the target heart rate Press CO Use the chart in WORKOUT Appendix A to help pick a target heart rate 4 Adjust the maximum speed the treadmill will use during the workout Press Co Tip for a comfortable walking workout set a maximum time of 2 5 or 3 mph 5 Adjust the maximum incline the treadmill will use during the workout Press Co Tip if you prefer a walking workout see above s tip set a maximum incline of 1596 to take full advantage of the treadmill s performance 6 Press co The treadmill will start at 0 5 mph If you do not adjust either speed or grade the treadmill will gradually increase these to raise your heart rate to your target heart rate Depending on your condition age and target heart rate this should take between 5 and 10 minutes You may also manually adjust speed and incline during the ramp up to your target heart rate For example the 0 5 mph start speed may be too slow for you so you can increase it to 2 0 mph for a comfortable walking pace Do not increase either speed or incline too much or you may o
22. te Control Workouts Chapter 3 User Programs Chapter 4 Designing an Exercise Program Chapter 5 Care and Maintenance USING THE KEYBOARD CHAPTER ONE BASIC OPERATIONS Selecting Workouts Press any of the workout keys and press to begin your workout using the default settings Before pressing you may adjust other settings like Workout Time and Body Weight pressing 9 after adjusting each setting Press at any time to begin your workout Note that HRC workouts require settings adjustments Adjusting Settings Use the o o keys to adjust numeric settings Press accept each settings adjustment treadbelt and pause your workout Press to resume your workout Press and hold to clear your workout Change Data Display During your workout press change the data displayed Safety Lanyard This magnetized cord must be in place on the treadmill balance bar location and should be attached to your clothing The treadmill will not operate if the lanyard is not attached 10 PS 75 TREADMILL OWNER S GUIDE USING THE KEYBOARD TRUE FZTRUE MANUAL OPERATION CHAPTER ONE BASIC OPERATIONS MANUAL Press Quick Start Start the treadbelt at 0 5 mph at the default OPERATION workout time of 30 minutes DETAILS OR Setting Time or Distance Targets Enter your weight and press Now either enter a workout time and press C Or press be prompted for a target distance Your workout starts only w
23. vershoot your target heart rate Once you reach your target heart rate the treadmill will make small adjustments during the remainder of your workout to keep you close to your target within about 3 beats per minute PS 75 TREADMILL OWNER S GUIDE 21 IMPORTANT POINTS ABOUT HRC CHAPTER TWO HEART RATE CONTROL WORKOUTS 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 careful to place the transmitter below their bra line HEART RATE CONTROL 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 If the transmitter strap is adjusted or moved while exercising communication may be temporarily affected The transmitter strap sends a low level radio signal to the treadmill so interference from other radio and sound waves including everything from cordless telephones to loudspeakers is possible The good news is that interference is usually quite brief If you continue to have intermittent heart rate display problems consult your local service technician as the transmitter strap batteries may be low Make sure you breath smoothly and regularly Talking during your workout usually causes heart rate spikes of five beats per minute or more so avoid talking as much as po
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