True Fitness ES9.0 + ES7.0 manual Manual & Quick Workouts

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MANUAL & QUICK WORKOUTS

CHAPTER ONE: BASIC OPERATION

Press Quick Start: Start the treadbelt at 0.5 mph at the default workout time of 30 minutes.

Setting Time or Distance Targets: Enter your weight and press

. Now either enter a workout time and press ,

or press to be prompted for a target distance.

You can keep adjusting your workout setup by repeatedly

pressing . Your workout starts only when you press .

: Press this single key to quickstart the treadmill to 3 mph.

: Press this single key to quickstart the treadmill into the walk segment of Level 8 Speed Intervals, alternating between 3 mph & 6 mph in one-minute increments. See page 11 to learn a how to customize these speeds.

: Quick Starts treadmill to 6 mph.

: Press the Cool Down key to exit your workout into a walk. The cool-down speed at 0% grade is calculated to be 40% of your average workout intensity or 2.5 mph, whichever is lower.

MANUAL OPERATION DETAILS

QUICK WORKOUTS

ES TREADMILLS OWNER’S GUIDE	10

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Contents Treadmill Thank YOU for Selecting True Review for Your Safety Important Safety InstructionsReview for Your Safety Quick Start Table of Contents Starting and Stopping Treadmill Safely Basic Operation This ChapterUsing the Keyboard CHAPTER ONE BASIC OperationManual & Quick Workouts Quick Workout Keys walk, walk+run, run Other Settings Setting Up a Calorie Goal Workout Quick Workout Keys walk, walk+run, run Weight Loss 5K and 10k Runs Heart Rate Monitoring Chapter ONE BASIC OperationContact Heart Rate For Best CHR Results Contact Heart Rate Special Workouts Changes in GradeChanges in Speed Classic PRE-SET Workouts Glute Buster LEG Shaper Cardio ChallengeActual Speed Display Target = 12.0 MPHConsole Operation Console Operation CHAPTER TWO ES KeyboardCHAPTER TWO DISPLAY Console Operations Heart Rate Control Workouts HRC Introduction CHAPTER THREE HRC WorkoutsHRC Types + Workout Guide CHAPTER THREE HRC WorkoutsWorkout Setup Pressing any key other than or will exit HRC mode During Your WorkoutTips and HOW HRC Works Examples and Cruise Control Examples and Cruise Control Important Points about HRC HRC Safety CHAPTER THREE HRC WorkoutsCustom Workouts User Programs Quick workout Keys Favorites Key Calorie GoalUser Programs CHAPTER FOUR CUSTOM WorkoutsQuick Workout Keys Favorites KEY Setting Up a Custom Interval Workout Calorie Goal Calorie Goal Gerkin Fitness Test Using the Gerkin Fitness Test CHAPTER FIVE GERKIN Fitness TestAccuracy of the Gerkin Test RxHRC Setup Workout Suggestion RxhrcRxhrc Setup CHAPTER SIX RXHRCWorkout Suggestion Fans FansCHAPTER SEVEN FANS FansFans on ES9.0 Designing AN Exercise Program F.I.T. Concept Defined Frequency How Often You ExerciseT. Concept Overview METsUtilizing the F.I.T. Concept Beginning Your F.I.T. Program Beginning Your Exercise ProgramWorkout Brisk and Rhythmic Exercise Establishing and Maintaining Fitness Weight & Sports Training Programs Here are some tips to achieving your weight management goalCare Maintenance Lubrication and Cleaning CHAPTER NINE CARE and MaintenanceTreadbelt Adjustment Chapter NINE CARE and MaintenanceTreadbelt Tension SYMPTOM/SOLUTION Guide Symptom Cause SolutionTreadbelt tracks left Error Codes E2OVERSPEEDService Messages Target Heart Rate Chart Appendix a Target Heart Rate Chart Specifications Specifications YES-3Bibliography References and Selected ReadingsFulltext.htm Bibliography Truefitness.com