True Fitness PS1100 User's Manual
Contents
1. 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 HRC 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 PS900 PS1100 TREADMILL OWNER S GUIDE 12 EASY STEPS TO AN HRC WORKOUT Va TRUE CHAPTER TWO HEART RATE CONTROLLED WORKOUTS Two types of HRC are available on the PS900 PS1100 TWO BASIC KINDS Time based constant HRC pick a target heart rate and exercise OF HRC for the amount of time you select WORKOUTS Cruise Control while in any workout set your current heart rate as your target heart rate by pressing a single key 1 Press the HRC key Press 57 EASY STEPS TO A HRC 2 Adjust your desired workout time Press WORKOUT Adjust the target heart rate Press Use the chart in Appendix A to help pick a target heart rate2. 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 USING THE F L T CONCEPT YOUR FITNESS PROGRAM DETERMINING YOUR NEEDS PS900 PS1100 TREADMILL OWNER S GUIDE 28 rztRUE YOUR ELT PROGRAM CHAPTER FIVE 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
3. segment only Changes Incline PS900 PS1100 TREADMILL OWNER S GUIDE 12 SPECIAL WORKOUTS CHAPTER ONE BASIC OPERATION Zero grade walking or running intervals are in one minute WALKING segments Grade changes are permanent speed changes AND affect the current one minute segment only RUNNING SPEED INTERVALS Changes in Speed Zero grade gradually increases speed then decreases speed WALKING changing once per minute Grade changes are permanent AND speed changes affect the current one minute segment only RUNNING SPEED RAMP Changes in Speed PS900 PS1100 TREADMILL OWNER s GUIDE 13 Yea TRUE CHAPTER TWO HEART RATE CONTROL IN THIS CHAPTER HRC INTRODUCTION EASY STEPS TO A HRC WORKOUT WORKOUT SETUP IMPORTANT POINTS ABOUT HRC Chapter 1 Basic Operation Chapter 2 Heart Rate Control Chapter 3 User Workouts Chapter 4 Fitness Test Chapter 5 Designing an Exercise Program Chapter 6 Care and Maintenance HRC WORKOUT CHAPTER TWO HEART RATE CONTROLLED WORKOUTS 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 differences in your physical condition
4. 4 Adjust the maximum speed the treadmill will use during the workout Press 47 Tip for a comfortable walking workout set a maximum speed of 2 5 or 3 mph 5 Adjust the maximum incline the treadmill will use during the workout Press 27 Tip if you prefer a walking workout see step 4 set a maximum incline of 1596 to take full advantage of the treadmill s performance 6 Press 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 PS900 PS1100 TREADMILL OWNER S GUIDE 19 WORKOUT SETUP CHAPTER TWO HEART RATE CONTROLLED WORKOUTS 8 HRC Stage Now the treadmill takes control of speed and incline keeping your heart rate within a few bpm of your target 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 Your treadmill can retain two workout set ups for a DURING HRC workout It stores each set of workout parameters WORKOUT under numbered workouts for example Target HR 1 SETUP Target HR 2 You can select these in later workouts so you don t have to re enter your workout parameters which tend to stay the same from workout to workout During workout setup if you keep pressing 277 you will continu
5. Portability Front Transport Wheels Display Type Custom LCD Keys Membrane and Tactile Switches Express Command Keys 5 Calorie Burner Speed Interval Cardio Challenge Hill Interval HRC Cruise Control Data Readouts Speed Incline Elapsed Time Distance Pace Heart Rate Time Remaining METs Calories Target Heart Rate Message Center 17 Character Alphanumeric Contact Heart Rate 4 Sensing Pads Telemetry Heart Rate Wireless Workout 1 Target HRC Preset Workouts 6 Manual Quick Start Calorie Burner Hill Intervals Speed Intervals Cardio Challenge User Defined 2 Custom Programs Fitness Tests 1 Gerkin Protocol Entertainment N A Communications N A Accessories Water Bottle Holder Key Tray Safety Safety Clip Equipped Footprint 82 L x 31 5 W 209 cm x 80 cm Running Surface 21 6 W x 6071 55 cm x 153 cm Weight Shipping Weight 296 Ibs 135 kg 313 Ibs 142 kg Maximum User Weight 350 Ibs 159 kg Incline 0 to 15 Speed 0 12 mph 0 19 kph Step Up Height 6 25 15 9 cm Regulatory Approvals UL CSA Warranty Frame Lifetime Motor 3 Years Parts 3 Years Labor 1 Year PS900 PS1100 TREADMILL OWNER s GUIDE 42 TRUE Founded 1981 865 Hoff Road St Louis MO 63366 800 426 6570 truefitness com 02008 TRUE Fitness TRUE is a registered trademark of TRUE Fitness Specifications subject to change 071508
6. 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 BEGINNING YOUR You are not warmed up until you begin to perspire lightly and EXERCISE breathe more deeply Warming up prepares your heart and other PROGRAM 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 PS900 PS1100 TREADMILL OWNER S GUIDE 22 YOUR ELT PROGRAM CHAPTER FIVE DESIGNING AN EXERCISE PROGRAM Workout Brisk and Rhythmic Exercise Working out trains and conditions your heart lungs and muscles so your body can operate more efficiently Gradually increase the intensity of your workout to 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
7. maintain 70 85 percent of your maximum heart rate with moderate to somewhat hard exercise Exercise for 20 30 minutes MANAGING WEIGHT 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 Exercise four to five times a week PS900 PS1100 TREADMILL OWNER S GUIDE 31 WEIGHT amp SPORTS TRAINING PROGRAMS CHAPTER FIVE 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 your metabolism and caloric expenditure When you are training to improve strength and performance SPORTS TRAINING Exercise four to five days a week Alternate exercise days between intervals of hard to very hard exercise and easy to moderate exercise Exercise for 30 minutes or longer Warning these strategies
8. needed for predicting the VO2max value of individual firefighters However for the fitness enthusiast who is interested in monitoring their fitness level the Gerkin test can be used to measure progress over time PS900 PS1100 TREADMILL OWNER S GUIDE 24 Yea TRUE CHAPTER FIVE DESIGNING AN EXERCISE PROGRAM IN THIS CHAPTER WHAT IS THE E I T CONCEPT USING THE F I T CONCEPT YOUR PROGRAM ESTABLISHING AND MAINTAINING FITNESS WEIGHT amp SPORTS TRAINING PROGRAMS Chapter 1 Basic Operation Chapter 2 Heart Rate Control Workouts Chapter 3 User Workouts Chapter 4 Fitness Test Chapter 5 Designing an Exercise Program Chapter 6 Care and Maintenance rzTRUuUE IS THE ELT CONCEPT CHAPTER FIVE 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 stimulate
9. 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 target heart rate PS900 PS1100 TREADMILL OWNER S GUIDE 27 TRUE USING THE CONCEPT CHAPTER FIVE DESIGNING AN EXERCISE PROGRAM The E LT 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 neck or inside your wrist then count beats for ten seconds then
10. EDIC with a premium orthopedic belt This belt provides additional BELT comfort and cushioning Please note based on your exercise LUBRICATION 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 REGULAR and treadmill surfaces after your workout CLEANING 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 behind the unit PS900 PS1100 TREADMILL OWNER S GUIDE TRUE TREADBEIT ADJUSTMENT CHAPTER SIX 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 TREADBEIT fa
11. ON Press Quick Start Start the treadbelt at 0 5 mph at the MANUAL default workout time of 30 minutes OPERATION DETAILS OR Setting Time or Distance Targets Enter your weight and press Press lt lt for manual workout Now either enter a workout time and press lt lt or press 277 to be prompted for a target distance You can keep adjusting your workout setup by repeatedly pressing Your workout starts only when you press PS900 PS1100 TREADMILL OWNER S GUIDE 2 HEART RATE MONITORING CHAPTER ONE BASIC OPERATION TRUE This treadmill can monitor your heart rate using either MONITORING the chest strap provided with the treadmill or the metal YOUR grips on the hand rails HEART RATE 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 CHEST STRAP included the treadmill will display your heart rateasa HEART RATE digital beats per minute bpm readout MONITORING The transmitter strap should be worn directly against
12. S900 PS1100 Treadmill Owner s Guide truefitness com 800 426 6570 1 636 272 7100 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 be
13. 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 PS900 PS1100 TREADMILL OWNER S GUIDE 32 FZSYRUE CHAPTER SIX CARE amp MAINTENANCE IN THIS CHAPTER TREADBEIT LUBRICATION AND CLEANING TREADBELT ADJUSTMENT TREADBELT TENSION Chapter 1 Basic Operation Chapter 2 Heart Rate Control Workouts Chapter 3 User Workouts Chapter 4 Fitness Test Chapter 5 Designing an Exercise Program Chapter 6 Care and Maintenance TRUE LUBRICATION amp CLEANING CHAPTER SIX 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 yu TRADITIONAL lubricate under the treadbelt every six months For heavy use TREADBELT which is more than 10 hours per week TRUE recommends LUBRICATION lubricating every 90 days The TRUE treadmill you have purchased may be designed ORTHOP
14. ctory However when the treadmill is used on an uneven ADJUSTMENT surface please follow these 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 left 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 PS900 PS1100 TREADMILL OWNER S GUIDE 35 TRUE TREADBELT TENSION CHAPTER SIX CARE AND MAINTENANCE Turn both rear roller adjustment bolts counter clockwise until the treadbelt just begins slipping when walking on it then turn both rear roller adjustment bolts clockwise in equal quarter turn increments until the treadbelt stops slipping Note Be sure to run on treadbelt to ensure that the it does not shift while under load PS900 PS1100 TREADMILL OWNER S GUIDE 36 TRUE APPENDIX TARGET HEART RATE CHART GUIDE TO HELP YOU PICK AN INITIAL TARGET HEART RATE FZTRUE APPENDIX A TARGET HEART RATE CHART L TARGET HEART HRC RATE CHART AGE 604 754 85 values from 5 guidelines Remember to check with your physician before beginning any exercise pro
15. e to scroll through the workout setup parameters You can press e at any time to accept the current parameters and begin your workout Pressing any key other than or will exit DURING HRC model YOUR WORKOUT e Adjust your target heart rate at any time during your workout by pressing using keys as needed and pressing again If you are lowering your target you are limited to a 5 bpm change PS900 PS1100 TREADMILL OWNER S GUIDE 17 IMPORTANT POINTS ABOUT HRC CHAPTER TWO HEART RATE CONTROLLED WORKOUTS TRUE The time and distance accumulated during your warm up are not IMPORTANT calculated into your workout time or distance those values start POINTS at zero when the treadmill reaches heart rate control mode This ABOUT time and distance is however accumulated into the workout HRC summary data along with your cooldown 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 Some moisture is necessary between the strap and your skin Sweat from your exercise is the most effective 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 l
16. er in their chest as 4 Make sure your hands are clean and free of both dirt and hand lotions opposed to leaning over to one side When using a Heart Rate Control 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 PS900 PS1100 TREADMILL OWNER S GUIDE rzTRur PRE SET WORKOUTS CHAPTER ONE BASIC OPERATION Each workout has a four minute warm up and a two minute PRE SET cool down Speed or incline changes stay in effect until the WORKOUTS 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 Change to a new pre set workout during your workout by pressing a new Program Profile key and pressing enter In a walking workout all speeds are under 4 mph Increasing WALKING levels increases speed from 2 to 4 mph and incline from 496 CALORIE to 1096 speed and incline stay constant in the work section BURN Speed or incline changes in the work section are permanent 8o Changes in Incline Walking intervals with incline alternate between hills and WALKING nearly flat in two minute segments Speed changes are HILL permanent incline changes affect the current two minute INTERVALS
17. ess Test Chapter 5 Designing an Exercise Program Chapter 6 Care and Maintenance va TRUE CHAPTER ONE BASIC OPERATION Place your feet on the straddle covers Attach the safety lanyard to your waistband Place the safety key on the key holder Stop the treadmill by reducing speed to 2 mph then press e STARTING AND STOPPING THE TREADMILL STARTING AND STOPPING YOUR TREADMILL SAFELY PS900 PS1100 TREADMILL OWNER S GUIDE 7 va TRUE CHAPTER ONE BASIC OPERATION 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 after adjusting each setting Press QD 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 to accept each settings adjustment Primary Controls During your workout press to stop the treadbelt and pause your workout Press 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 USING THE KEYBOARD USING THE KEYBOARD PS900 PS1100 TREADMILL OWNER S GUIDE 8 rzTRUE MANUAL OPERATION CHAPTER ONE BASIC OPERATI
18. fore beginning any 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 Do not exceed maximum user weight of 350 lbs 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 condition of the equipment serious injury or death could occur PS900 PS1100 TREADMILL OWNER S GUIDE 2 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 press 7 QUICKSTART Adjust speed or grade at any time by using the dedicated speed co and keys on the lower key
19. gram They can help determine an appropriate target heart rate Note Medications often affect heart rate PS900 PS1100 TREADMILL OWNER S GUIDE 38 TRUE APPENDIX B METS TABLE HOW SPEED AND INCLINE AFFECT WORKLOAD EXPRESSED IN METS APPENDIX B CHART FOR METS TRUE r9 o st E vo ovt Jm oet 021 oTt oor 06 08 07 09 05 021011001056 08 07 09 05 0 0 02 07 090 ager apelin 18d S N PS900 PS1100 TREADMILL OWNER s GUIDE 40 Yea TRUE APPENDIX C SPECIFICATIONS THE SIZE AND PERFORMANCE ATTRIBUTES OF YOUR 5900 51100 APPENDIX C 5900 51100 MACHINE SPECIFICATIONS TRUE Motor 4 hp Self Cooling Continuous Duty Motor Speed Sensor Magnetic Reed Sensor Power Source 115 Volt 2 15 Amp Dedicated NEMA 5 15 Power Receptacle Cord Length 10 300 cm Deck Melamine Laminated 1 Medium Density Fiberboard Belt Multi Ply Polyester Belt With PVC Surface Rollers 3 Diameter Crowned Rollers Impact System TRUE Soft System 6 Neoprene Shock Absorbers Lubrication Silicone Frame Robotically Welded Heavy Gauge Steel Pedestals Robotically Welded Heavy Gauge Steel Finish Powder Coat Incline Motor Elevation Motor With 1000 lbs of Thrust Handrails Sweat Resistant Overmolded Flared Handrails
20. he volume of oxygen you can consume while exercising at your maximum capacity This particular test has gained great popularity in the firefighter and law enforcement community Like most fitness tests it is classified as a graded exercise test GXT The test is stopped at the point your heart rate reaches 8596 of your age predicted maximum Select the Gerkin test under the Advanced Options key Enter your age which is used to calculate your test termination point The Gerkin protocol starts at 4 5 miles per hour at a 096 incline It then increases speed or incline every 60 seconds For example at the seven minute mark the speed increases to 6 miles per hour while the incline raises to 896 When your heart rate reaches 8596 of your age predicted maximum the test waits for your heart rate to exceed the target for 15 seconds then terminates the test ABOUT THE GERKIN TEST RUNNING THE GERKIN TEST PS900 PS1100 TREADMILL OWNER S GUIDE 23 a TRUE ACCURACY OF THE GERKIN TEST CHAPTER FOUR The scientific journal Occupational Medicine published a study ACCURACY in 2004 on the accuracy of the Gerkin test The conclusion OF THE The Gerkin treadmill protocol overpredicts VO2max in healthy 2 N men and women and therefore should not be used for predicting VO2max in individual firefighters particularly if VO2max is criterion for inclusion or exclusion from duty At this time a valid treadmill running test is
21. ow 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 possible Maintain a smooth walking or running motion PS900 PS1100 TREADMILL OWNER S GUIDE 18 IMPORTANT POINTS ABOUT HRC CHAPTER TWO HEART RATE CONTROLLED WORKOUTS va TRUE A grounded outlet is critical for the HRC system to function properly Use a dedicated 115 VAC grounded outlet to help prevent interference PS900 PS1100 TREADMILL OWNER S GUIDE 12 Ya TRUE CHAPTER THREE USER WORKOUTS IN THIS CHAPTER RECORD AND RUN USER WORKOUTS Chapter 1 Basic Operation Chapter 2 Heart Rate Control Chapter 3 User Workouts Chapter 4 Fitness Test Chapter 5 Designing an Exercise Program Chapter 6 Care and Maintenance TRUE CHAPTER THREE USER WORKOUTS During a manually controlled workout the PS900 PS1100 treadmills always record the changes you make in speed or incline The PS900 51100 can save up to two User Workouts that you can play back to use as cu
22. pad Change workouts during your workout by pressing a program key Pause your workout by pressing C PS900 PS1100 TREADMILL OWNER S GUIDE BEFORE YOUR WORKOUT DURING YOUR WORKOUT 4 a TRUE TABLE OF CONTENTS ts 1 Using Yo r Treadmill Basic operation except console 2 Heart Rate Control eese eee entente Foolproof heart rate feedback workouts 2 ser Workout B socero Peta vip abr dle Ru Describes each key and data display feature 4 Eitniess Testere ederent Gerkin Fitness Test 5 Designing an Exercise b Gare and Maintenances sissies aca hri a intei bab itla NN Target Heart Rate Chart Appendix MT Mets Table Appendix CR Treadmill Specifications Specifications Features Software are subject to change PS900 PS1100 TREADMILL OWNER S GUIDE 4 4 5 Ya TRUE CHAPTER ONE BASIC OPERATION IN THIS CHAPTER STARTING AND STOPPING THE TREADMILL USING THE KEYBOARD MANUAL OPERATION HEART RATE MONITORING CONTACT HEART RATE PRE SET WORKOUTS SPECIAL WORKOUTS Chapter 1 Basic Operation Chapter 2 Heart Rate Control Chapter 3 User Workouts Chapter 4 Fitn
23. 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 PS900 PS1100 TREADMILL OWNER s GUIDE 30 ESTABLISHING amp MAINTAINING FITNESS CHAPTER FIVE DESIGNING AN EXERCISE PROGRAM TRUE If you can sustain 12 but not 20 continuous minutes of ESTABLISHING exercise in your target heart rate zone AEROBIC FITNESS Exercise three to five days a week and rest at least two days per week MAINTAINING Try to reach and maintain 60 75 percent of your maximum AEROBIC heart 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 If you can sustain 20 continuous minutes in your target heart rate 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
24. s 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 PS900 PS1100 TREADMILL OWNER S GUIDE 20 WHAT IS THE CONCEPT FZTRUE MORE CONCEPT OVERVIEW CHAPTER FIVE 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 useful measurement because it accounts for differences in body weight See
25. stom 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 normally would to end your workout Now press and hold lt lt until the display shows Save User 1 You can save your workout in User 1 or press to select User 2 Press and hold lt gt to save the workout you have selected To use a User Workout that you have saved press Advanced Options then select the User Workout that you would like RECORD AND RUN USER WORKOUTS PS900 PS1100 TREADMILL OWNER S GUIDE 21 Ya TRUE CHAPTER FITNESS TEST IN THIS CHAPTER GERKIN FITNESS TEST ACCURACY OF THE GERKIN TEST Chapter 1 Basic Operation Chapter 2 Heart Rate Control Workouts Chapter 3 User Workouts Chapter 4 Fitness Test Chapter 5 Designing an Exercise Program Chapter 6 Care and Maintenance TRUE GERKIN FITNESS TEST CHAPTER FOUR One way to measure your overall fitness is to take the Gerkin fitness test Named after the Arizona researcher who designed the test this submaximal treadmill test submaximal means you work below maximum effort is used to predict VO2 max t
26. 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 PS900 PS1100 TREADMILL OWNER s GUIDE 19 TRUE CONTACT HEART RATE CHAPTER ONE BASIC OPERATION The contact heart rate CHR system lets you monitor your CONTACT heart rate without wearing a strap HEART RATE CHR Gently grasp the contact heart rate 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 FOR BEST 1 Exercise with smooth body A Not on CHR Accuracy CHR motions RESULTS CHR monitoring may be a bit less 2 Breathe smoothly and 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 596 of the population cannot be picked up by any CHR 3 Grip the pads lightly not tightly system This is because their heart is positioned in a more up and down mann
Download Pdf Manuals
Related Search