True Fitness ES9.0 + ES7.0 manual Quick Workout Keys walk, walk+run, run

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MANUAL & QUICK WORKOUTS

CHAPTER ONE: BASIC OPERATION

Quick Workout Keys [walk, walk+run, run]

Use these keys to set up your favorite training speeds.

While the treadmill is operating in manual mode, pressing and holding either the walk or run key will “save” that speed as that key’s operating speed. Pressing that key will change the treadmill speed to that speed.

Note: you can’t set a higher speed for the walk key than is set in

the run key. Tip: set the walk key speed first.

The walk+run key uses the speeds set in the walk and run keys in an interval workout pattern. It alternates every 60 seconds between the walk speed and the run speed.

Before you customize these keys, the walk key is set to 3 mph, and the run key is set to 6 mph.

CUSTOM

QUICK WORKOUTS

ES TREADMILLS OWNER’S GUIDE	11

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Contents Treadmill Thank YOU for Selecting True Important Safety Instructions Review for Your SafetyReview for Your Safety Quick Start Table of Contents Starting and Stopping Treadmill Safely This Chapter Basic OperationCHAPTER ONE BASIC Operation Using the KeyboardManual & 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 Chapter ONE BASIC Operation Heart Rate MonitoringContact Heart Rate For Best CHR Results Contact Heart Rate Changes in Grade Special WorkoutsChanges in Speed Glute Buster LEG Shaper Cardio Challenge Classic PRE-SET WorkoutsTarget = 12.0 MPH Actual Speed DisplayConsole Operation CHAPTER TWO ES Keyboard Console OperationCHAPTER TWO DISPLAY Console Operations Heart Rate Control Workouts CHAPTER THREE HRC Workouts HRC IntroductionCHAPTER THREE HRC Workouts HRC Types + Workout GuideWorkout Setup During Your Workout Pressing any key other than or will exit HRC modeTips and HOW HRC Works Examples and Cruise Control Examples and Cruise Control Important Points about HRC CHAPTER THREE HRC Workouts HRC SafetyUser Programs Quick workout Keys Favorites Key Calorie Goal Custom WorkoutsCHAPTER FOUR CUSTOM Workouts User ProgramsQuick Workout Keys Favorites KEY Setting Up a Custom Interval Workout Calorie Goal Calorie Goal Gerkin Fitness Test CHAPTER FIVE GERKIN Fitness Test Using the Gerkin Fitness TestAccuracy of the Gerkin Test Rxhrc RxHRC Setup Workout SuggestionCHAPTER SIX RXHRC Rxhrc SetupWorkout Suggestion Fans FansFans on ES9.0 FansCHAPTER SEVEN FANS Designing AN Exercise Program Frequency How Often You Exercise F.I.T. Concept DefinedMETs T. Concept OverviewUtilizing the F.I.T. Concept Beginning Your Exercise Program Beginning Your F.I.T. ProgramWorkout Brisk and Rhythmic Exercise Establishing and Maintaining Fitness Here are some tips to achieving your weight management goal Weight & Sports Training ProgramsCare Maintenance CHAPTER NINE CARE and Maintenance Lubrication and CleaningChapter NINE CARE and Maintenance Treadbelt AdjustmentTreadbelt Tension Symptom Cause Solution SYMPTOM/SOLUTION GuideTreadbelt tracks left E2OVERSPEED Error CodesService Messages Target Heart Rate Chart Appendix a Target Heart Rate Chart Specifications YES-3 SpecificationsReferences and Selected Readings BibliographyFulltext.htm Bibliography Truefitness.com