True Fitness ESX, TSXa manual UPPER-BODY and LEG Shaper

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UPPER-BODY AND LEG SHAPER

CHAPTER THREE: WORKING OUT

For this workout, you stand on the side steps and use your upper- body only. The default workout time is 10 minutes; the one-minute steps below repeat until the end of the workout time. You can adjust your workload over 16 different levels.

1.Push Arms: Push your arms on each forward stroke, at a moderate workload.

2.Push and Pull Arms: Push and pull your arms on every stroke, at a minimal workload.

3.Pull Arms: Pull your arms on each backward stroke, at a moderate workload.

Use the exercise arms for balance only. The one-minute steps below repeat until the end of the workout time. You can adjust your workload over 16 different levels.

1.Pedal Forward and Lift Your Heels: Maximizes calf muscle usage.

2.Pedal Forward to Recover: Pedal forward at a minimal workload.

UPPER- BODY

LEG SHAPER

ESX, TSXA + TSX OWNER’S GUIDE	26

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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 ONEAuto Stride Stride AdjustmentChapter ONE Basic Operation Workout SAVE/RECALL Data Display ESX + Tsxa Console ESX +TSXA ConsoleTSX Console TSX ConsoleUsing the Exercise Arms Use the upper-body exercise arms with pedalingKeep your hands free Use the exercise arms aloneUse the balance bar 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 workoutMIX3 Working OUT on ESX, Tsxa + TSXChapter Three 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 ControlCruise Control Types of HRCConstant Heart Rate Control Important Points about HRC Designing AN Exercise Program Chapter SIXFrequency How Often You Exercise What is the F.I.T. CONCEPT?CHAPTER SIX DESIGNING AN Exercise Program 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 ExerciseCool-Down Slow and Relaxed Exercise Your F.I.T. ProgramWorkout Brisk and Rhythmic 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