True Fitness PS600 User's Manual
Contents
1. 575 PS100 PS300 PS600 PS800 TREADMILL OWNER S GUIDE 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 OUR ORIGINAL GOAL WAS TO BUILD THE WORLD S BEST FITNESS EQUIPMENT AND TODAY WE BELIEVE WE RE DOING IT America s oldest largest and most respected fitness equipment manufacturers Over the years TRUE has designed developed FRANK TRULASKE patented and fabricated many new cutting edge innovations for their products Such advancements include ground breaking new features state of the art manufacturing components and technological breakthroughs TRUE While TRUE has expanded its line of products intensive quality control standards guarantee excellence in every phase of production This results in the finest products available in the marketplace TRUE is the choice for workouts among beginners rehab patients and top athletes world wide Today TRUE Fitness offers a full line of premium elliptical trainers treadmills upright and recumbent bikes and flexibility equipment TRUE REVIEW FOR YOUR SAFETY IMPORTANT SAFETY INSTRUCTIONS When using this exercise machine basic precautions should always be followed including the following Obtain a medical exam before beginning any2. Press Adjust your desired workout time Press sois Adjust the target heart rate Press 277 Use the chart in Appendix A to help pick a target heart rate Adjust the maximum speed the treadmill will use during the workout Press enter Tip for a comfortable walking workout set a maximum speed of 2 5 or 3 mph Adjust the maximum incline the treadmill will use during the workout Press enter Tip if you prefer a walking workout see above s tip set a maximum incline of 15 to take full advantage of the treadmill s performance Press HRC WORKOUTS EASY STEPS TO A HRC WORKOUT PS TREADMILLS OWNER S GUIDE WORKOUT SETUP CHAPTER TWO HRC WORKOUTS TRUE 7 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 8 HRC Stage Now the treadmill takes control of speed and incline keeping your heart rate within a few bpm of your target If you are using interval HRC the treadmill alternates between work and rest intervals 9 Cool down At the end of your workout time or distance the treadmill reduces workload by half and goes back into Manual Control mode where you directly control your cool down HRC model Adjust your target heart rate at any time during your workout by pressing using the keys as
3. CHR system lets you monitor your heart rate without wearing a strap Gently grasp the CHR pads 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 motions A Note on CHR Accuracy 2 Breathe smoothly and CHR monitoring may be a bit less regularly and avoid talking Talking will cause unrepresentative heart rate spikes of 5 to 10 bpm accurate than a chest strap since the heart rate signals are much stronger at the chest About 5 of the population 3 Grip the pads lightly not cannot be picked up by any CHR tightly system This is because their heart is positioned in a more up and 4 Make sure your hands are down manner in their chest as clean free of both dirt and hand lotions opposed to leaning over to one side When using a HRC workout it is best to use chest strap monitoring These workouts work best with the extra accuracy gained from a chest contact heart rate monitoring system CONTACT HEART RATE CONTACT HEART RATE CHR FOR BEST CHR RESULTS PS TREADMILLS OWNER S GUIDE SPECIAL WORKOUTS TRUE CHAPTER ONE BASIC OPERATION Each workout has a four minute wa
4. 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 MANAGING composition by lowering your percentage of body fat If WEIGHT 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 Exercise four to five times a week PS TREADMILLS OWNER S GUIDE WEIGHT amp SPORTS TRAINING PROGRAMS TRUE 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 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 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 inten
5. instructions 1 Stand beside the treadmill place the safety key onto the control panel and follow operating instructions for running the treadmill at 5 mph 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 right roller adjustment bolt clockwise 1 4 turn 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 TREADBELT ADJUSTMENT PS TREADMILLS OWNER S GUIDE TREADBELT TENSION CHAPTER FIVE CARE AND MAINTENANCE TRUE 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 PS TREADMILLS OWNER S GUIDE Va TRUE APPENDIX TARGET HEART RATE CHART A GUIDE TO HELP YOU PICK AN INITIAL TARGET HEART RATE Va TRUE APPENDIXA 9 TARGET HEART HRC RATE CHART AGE 60 75 85 WEIGHT LOSS RANGE INCREASED PERFORMANCE RANGE values from ACSM guidelines Remember to check with your physician before beginning any exercise program He She can help determine an appropria
6. needed and pressing enter again If you are lowering your target you are limited to a 5 bpm change time and distance accumulated during warm up are not counted against your selected workout time or distance those values start at zero when the treadmill reaches heart rate control mode This time and distance is however accumulated into the workout summary data along with your cool down exercise 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 PS TREADMILLS OWNER S GUIDE EASY STEPS TO A HRC WORKOUT DURING YOUR WORKOUT IMPORTANT POINTS ABOUT HRC 20 Va TRUE E U CHAPTER TWO HRC WORKOUTS 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
7. to release the deck Slowly lower the frame to the ground holding the rear of the frame until it is flat on the floor To fold up the treadmill please read the following e Make sure all belt movement has stopped before folding the treadmill Remove the power cord e Slowly lift the treadmill base upward until you hear the latch engage with a click Owners with children should take proper precautions to ensure children do not come in contact with the machine and unlock the device CAUTION To move the treadmill place in the fold up position first and hold by the locking unlocking rear of the machine Tilt treadmill until the device wheels move freely and then move the treadmill DO NOT place treadmill on unlevel ground PS TREADMILLS OWNER S GUIDE a TRUE MANUAL OPERATION GUIDE CHAPTER ONE BASIC OPERATION Press Quick Start Start the treadbelt at 0 5 mph at the default workout time of 30 minutes OR Setting Time or Distance Targets Enter your weight and press enter Press enter for manual workout Now either enter a workout time and press enter or press enter to be prompted for a target distance The PS800 treadmill has an adjustable surface On the right side of the treadmill is a handle with eight different settings from soft to firm Try different settings to see which is best for you SOFT SELECT is especially useful to accommodate users of different weights PS TREAD
8. MILLS OWNER S GUIDE MANUAL OPERATION DETAILS SOFT SELECT PS800 ONLY TRUE 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 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 HRC Heart Rate Control the most advanced exercise control system available When you wear a Polar or compatible transmitter strap included 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 PS TREADMILLS OWNER S GUIDE MONITORING YOUR HEART RATE CHEST STRAP HEART RATE MONITORING TRUE CHAPTER ONE BASIC OPERATION The
9. PEED RAMP PS TREADMILLS OWNER S GUIDE 14 FZ TRUE PRE SET WORKOUTS CHAPTER ONE BASIC OPERATION These are TRUE s original 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 Similar to Speed Ramp except both speed and incline change ee Incline OOOO 52 GLUTE BUSTER CARDIO CHALLENGE PS TREADMILLS OWNER S GUIDE 15 PRE SET WORKOUTS TRUE CHAPTER ONE BASIC OPERATION Different from Speed Intervals 1 with the speed changing in SPEED varying amounts INTERVALS 2 PS TREADMILLS OWNER S GUIDE Yea TRUE CHAPTER TWO HEART RATE CONTROL WORKOUTS IN THIS CHAPTER HRC WORKOUT INTRODUCTION EASY STEPS TO A HRC WORKOUT WORKOUT SETUP IMPORTANT POINTS ABOUT HRC Chapter 1 Basic Operation Chapter 2 Heart Rate Control Workouts Chapter 3 User Workouts Chapter 4 Designing an Exercise Program Chapter 5 Care and Maintenance lt a TRUE HRC WORKOUT INTRODUCTION CHAPTER TWO HRC WORKOUTS TRUEs HRC workouts let the treadmill monitor your relative HRC exercise intensity by way of your heart rate then automatically WORKOUT adjust the workload to keep you at your target heart rate and INTRODUCTION thus your desired exercise intensity Your heart rate is a good measure of your body s exercise stress level It reflects dif
10. as the transmitter strap batteries may be low Make sure you breathe 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 possible Maintain a smooth walking or running motion A grounded outlet is critical for the HRC system to function properly Use a dedicated 115 VAC grounded outlet to help prevent interference IMPORTANT POINTS ABOUT HRC IMPORTANT POINTS ABOUT HRC PS TREADMILLS OWNER S GUIDE TRUE CHAPTER THREE USER WORKOUTS IN THIS CHAPTER RECORD AND RUN USER WORKOUTS Chapter 1 Basic Operation Chapter 2 Heart Rate Control Workouts Chapter 3 User Workouts Chapter 4 Designing an Exercise Program Chapter 5 Care and Maintenance a TRUE RECORD AND RUN USER WORKOUTS CHAPTER THREE USER WORKOUTS During a manually controlled workout the PS treadmills always record the changes you make in speed or incline Your treadmill can save up to two User Programs that you can play back to use as custom designed workouts Note that this workout recording only takes place when you use the default manual mode settings you cannot choose a target workout time or distance Time must count up during your workout in order to be recorded 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 To save a manual workout press as you norma
11. d and 622 keys on the lower keypad 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 and press the treadmill by reducing speed to 2 mph then press BEFORE YOUR WORKOUT DURING YOUR WORKOUT STARTING AND STOPPING YOUR TREADMILL SAFELY PS TREADMILLS OWNER S GUIDE a TRUE TABLE OF CONTENTS aoe an 5 1 Using Treadmill ics 7 Basic operation except console 2 Heart Rate on On 17 Foolproof heart rate feedback workouts Be User WOLKOUUS sessss2ecsciucsiesiacedsecsssssetesseeiecsenssdesbebasssesieasivseaseeoades 22 How to record and run User Workouts 4 Designing an Exercise 24 5 Care 32 Appendix 36 Target Heart Rate Chart POP CNG DB wy EA ER E EAEE 38 Mets Table Specifications Features Software are subject to change PS TREADMILLS OWNER S GUIDE Vea TRUE CHAPTER ONE BASIC OPERATION IN THIS CHAPTER USING THE KEYBOARD USING THE FOLD UP FEATURE ON THE 575 MANUAL OPERATION HEART RATE MONITORING CONTACT HEART RATE SPECIAL WORKOUTS PRE SET WORKOUTS Chapter 1 Basic Operation Chapter 2 Heart Rate Control Workouts Chapter 3 User Workouts Cha
12. ded 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 SPORTS TRAINING PS TREADMILLS OWNER S GUIDE Ya TRUE CHAPTER FIVE CARE AND MAINTENANCE IN THIS CHAPTER LUBRICATION amp CLEANING TREADBELT ADJUSTMENT TREADBELT TENSION Chapter 1 Basic Operation Chapter 2 Heart Rate Control Workouts Chapter 3 User Workouts Chapter 4 Designing an Exercise Program Chapter 5 Care and Maintenance PA TRUE LUBRICATION amp CLEANING CHAPTER FIVE 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 For average use of your treadmill TRUE recommends that 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 The TRUE treadmill you have purchased may be equipped with a premium orthopedic belt This belt provides additional comfort and cush
13. exercise program If at any time during exercise you feel faint dizzy or experience pain stop and consult your physician Read and understand all instructions and warnings prior to use 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 stepping on or stepping off the treadmill Read understand and test the emergency stop procedures before use Disconnect all power before servicing the treadmill Do not operate outdoors or in damp or wet locations REVIEW FOR YOUR SAFETY IMPORTANT SAFETY INSTRUCTIONS Do not exceed maximum user weight of 350 lbs 300 Ibs for PS75 Keep the top side of the moving surface clean and dry Keep children and animals away All exercise equipment is potentially hazardous If attention is not paid to the conditions of equipment serious injury or death could occur PS TREADMILLS OWNER S GUIDE va TRUE QUICK START Quick Start into a manual workout by pressing or set up a different workout by pressing a workout key and adjusting the settings as necessary You can fine tune your workout setup by repeatedly pressing enter to proceed to the next setting Your workout starts only when you pres Adjust speed or grade at any time by using the dedicated spee
14. ferences 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 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 that you use the contact heart rate system for HRC workouts PS TREADMILLS OWNER S GUIDE EASY STEPS TO AN HRC WORKOUT TRUE CHAPTER TWO HRC WORKOUTS Several types of HRC workouts are available on the PS treadmills Time based constant HRC pick a target heart rate and exercise for the amount of time you select Cruise Control while in any workout set your current heart rate as your target heart rate by pressing a single key Interval heart rate training PS800 Only the treadmill alternates work intervals at your selected target heart rate with rest intervals that are at workload You set the length of both intervals 1 2 Press the HRC key
15. ioning Please note based on your exercise regimen activity you may be required to lubricate the belt with approved TRUE Fitness lubrication more frequently than a traditional belt for premium performance 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 PS TREADMILLS OWNER S GUIDE TREADBELT LUBRICATION REGULAR CLEANING TRUE TREADBELT ADJUSTMENT CHAPTER FIVE CARE AND MAINTENANCE 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 However when the treadmill is used on an uneven surface please follow these
16. k 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 physical condition Exercising below 60 percent gives your heart and lungs little conditioning PS TREADMILLS OWNER S GUIDE USING THE F L T CONCEPT YOUR FITNESS PROGRAM DETERMINING YOUR NEEDS TRUE 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 inc
17. l measurement because it accounts for differences in body weight See Appendix B 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 TREADMILLS OWNER S GUIDE PA TRUE USING THE F I T CONCEPT CHAPTER FOUR DESIGNING AN EXERCISE PROGRAM The 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 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 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 your fitness program The formula to calculate average maximum heart rate for one minute is 220 beats per minute minus your age To find your pulse locate a vein on your nec
18. lly would to end your workout Now press and hold enter until the display shows Save User 1 You can save your workout in User 1 or press a to select User 2 Press and hold 277 to save the workout program you have selected To access a User Program that you have saved press ce key PS TREADMILLS OWNER S GUIDE How IO RECORD AND RUN USER WORKOUTS Ya TRUE CHAPTER FOUR DESIGNING AN EXERCISE PROGRAM IN THIS CHAPTER WHAT IS THE CONCEPT USING THE CONCEPT YOUR FITNESS PROGRAM ESTABLISHING AND MAINTAINING FITNESS WEIGHT AND SPORTS TRAINING PROGRAMS Chapter 1 Basic Operation Chapter 2 Heart Rate Control Workouts Chapter 3 User Workouts Chapter 4 Designing an Exercise Program Chapter 5 Care and Maintenance TRUE WHAT IS THE 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 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
19. luding 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 breathe 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 minimum 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 BEGINNING YOUR EXERCISE PROGRAM PS TREADMILLS OWNER S GUIDE TRUE 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 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 relaxe
20. pter 4 Designing an Exercise Program Chapter 5 Care and Maintenance USING THE KEYBO CHAPTER ONE BASIC OPERATION Selecting Workouts Press any of the workout keys and press USING THE to begin your workout using the default settings KEYBOARD Before pressing W you may adjust other settings like Workout Time and Body Weight pressing enter after adjusting each setting Press any time to begin your workout Note that HRC Heart Rate Control workouts require settings adjustments Adjusting Settings Use the keys to adjust numeric settings Press enter to accept each settings adjustment Primary Controls During your workout press to stop the treadbelt and pause your workout Press to resume your workout Press and hold to clear your workout 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 Va TRUE PS TREADMILLS OWNER S GUIDE USING THE FOLD UP FEATURE ON THE 75 Va TRUE E U CHAPTER ONE BASIC OPERATION The PS75 model is a fold up treadmill and can be folded to save space or to store To unfold the treadmill please read the following prevent injury be sure you have a firm hold on the deck before you release the lock e Press your right foot down on locking device located at the lower right hand side of the machine
21. rm up and a two minute cool down Speed or incline 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 In a walking workout all speeds are under 4 mph Increasing levels increases speed from 2 to 4 mph and incline from 4 to 10 speed and incline stay constant in the work section Speed or incline changes in the work section are permanent mK OK OK OK OK OK OK OK OK OK OK 25252525555 SOS Changes in Incline Walking intervals with incline alternate between hills and nearly flat in two minute segments Speed changes are permanent incline changes affect the current two minute segment only Changes in Incline PS TREADMILLS OWNER S GUIDE PRE SET WORKOUTS WALKING CALORIE BURN WALKING HILL INTERVALS TRUE 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 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 2 Changes in Speed WALKING AND RUNNING SPEED INTERVALS WALKING AND RUNNING S
22. s 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 PS TREADMILLS OWNER S GUIDE ESTABLISHING amp MAINTAINING FITNESS CHAPTER FOUR DESIGNING AN EXERCISE PROGRAM TRUE If you can sustain 12 but not 20 continuous minutes of exercise ESTABLISHING in your target heart rate zone AEROBIC FITNESS Exercise three to five days a week and rest at least two days per week Try to reach and maintain 60 75 percent of your maximum heart rate with moderate rhythmic exercise Begin with 12 continuous minutes Increase your time by one to two minutes per week until you can sustain 20 continuous minutes If you can sustain 20 continuous minutes in your target heart MAINTAINING rate zone begin to increase the length and intensity of your AEROBIC workout FITNESS Exercise four to six days a week or on
23. te target heart rate Medications often affect heart rate PS TREADMILLS OWNER S GUIDE va TRUE METS TABLE HOw SPEED AND INCLINE AFFECT WORKLOAD EXPRESSED IN METS TRUE APPENDIX METS TABLE 5 3 3 8 6 75 Q N 1 19 20 22 2 25 26 27 29 WALKING METs Table 10 20 3 0 40 5 0 160 70 80 90 10 0 11 0 12 0 JnoH 4ed S N PS TREADMILLS OWNER S GUIDE TRUE Founded 1981 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 Specifications subject to change 071008
24. 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 WHAT IS THE ELT CONCEPT PS TREADMILLS OWNER S GUIDE TRUE MORE CONCEPT OVERVIEW CHAPTER FOUR 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 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 usefu
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