True Fitness ESX, TSXa manual Chapter THREE WORKING OUT, Stand on Side and Pull Arms Step off

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MIX3

CHAPTER THREE: WORKING OUT

mix3TM is a cross-training workout that gives you the most exercise for your training time, lower-body, upper-body and total- body. It uses one-minute exercise segments with eight different exercises. You can adjust your workload over 16 different levels.

1. ..Stride Forward: At a moderate workload, using exercise arms mainly for balance.

2. ..Push Arms: Actively push your arms on each forward stroke while striding.

3. ..Stand on Side and Pull Arms: Step off

of the pedals and place your feet on the side steps. Pull your arms on each back stroke.

4. ..Reverse Stride and Bend Your Knees: Step back on the pedals and stride backwards. Bend your knees to maximize your leg muscle usage.

5. ..Stride Forward and Lift Your Heels: Maximizes calf muscle usage.

6. ..Pull Arms: Actively pull your arms on each backward stroke while striding.

7. ..Stand on Side and Push Arms: Step off of the pedals and place your feet on the side steps. Push your arms on each forward stroke.

8. ..Reverse Stride and Lift Toes: Step back on the pedals and stride backwards. Lift your toes to increase quadricep muscle usage.

ESX, TSXA + TSX OWNER’S GUIDE	24

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Contents ESX, TSXa + TSX Owners Guide Thank YOU for Selecting True Review for Your Safety Important Safety InstructionsAccept each setting and move to the next one by pressing Quick StartTable of Contents Basic Operation Chapter ONEStride Adjustment Chapter ONE Basic OperationAuto Stride Workout SAVE/RECALL Data Display ESX + Tsxa Console ESX +TSXA ConsoleTSX Console TSX ConsoleUsing the Exercise Arms Use the upper-body exercise arms with pedalingUse the exercise arms alone Use the balance barKeep your hands free ESX Upper Exercise Arms Heart Rate Monitoring Contact Heart Rate For Best CHR ResultsBreathing & CHR Accuracy Display Chapter TWOYour Display CHAPTER TWO THE DisplayESX, Tsxa + TSX Upper Panel DisplayESX + Tsxa Lower Panel DisplayTSX Lower Panel Starts a workoutWorking OUT on ESX, Tsxa + TSX Chapter ThreeMIX3 Chapter THREE WORKING OUT Stand on Side and Pull Arms Step offGlute Buster CHAPTER THREE WORKING OUTUPPER-BODY and LEG Shaper PRE-SET Workouts Chapter FourWorkout Choices CHAPTER FOUR PRE-SET WorkoutsHill Workout Profiles Rolling Hills ONE BIG HillEasy Intervals Sport Intervals Heart Rate Control Chapter FiveIntroduction to HRC CHAPTER FIVE HEART Rate ControlTypes of HRC Constant Heart Rate ControlCruise Control Important Points about HRC Designing AN Exercise Program Chapter SIXWhat is the F.I.T. CONCEPT? CHAPTER SIX DESIGNING AN Exercise ProgramFrequency How Often You Exercise Intensity How Hard You ExerciseMETs Time How Long You ExerciseUsing the F.I.T. Concept Your F.I.T. Program Warm-Up Slow and Deliberate ExerciseYour F.I.T. Program Workout Brisk and Rhythmic ExerciseCool-Down Slow and Relaxed Exercise Beginning a Fitness ProgramEstablishing and Maintaining Fitness Here are some tips to achieving your weight management goal When you are training to improve strength and performanceTarget Heart Rate Chart Appendix aAppendix a Target Heart Rate Chart Specifications Appendix BAppendix B Specifications Display LCD LED Data ReadoutsTruefitness.com