True Fitness ES9.0 + ES7.0 manual 5K and 10k Runs

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OTHER SETTINGS

CHAPTER ONE: BASIC OPERATION

5K and 10k Runs

These are fixed-distance workouts, much as you would run a 5k or 10k road course. Choose your preferred distance and press Start. You have complete manual control over speed and incline.

Predicted Finish Time Feature: The default time display in the 5k and 10k runs is your predicted finish time if you continue at the current pace to the end of the run. The Time field will be labeled simply Time. As you change your pace, your predicted finish time is updated.

Pressing Change Display will change the Time display to Elapsed Time. Pressing Change Display again will change back to predicted finish time.

Important Note About Calorie Usage:

The treadmill estimates your calorie usage using formulas from the industry-standard Guidelines for Exercise Testing and Prescription, from the American College of Sports Medicine. Variations between individuals make these formulas accurate to only about plus or minus 20%.

Further error may occur because of the walking and running transition. The treadmill assumes you are walking at 4 mph or slower. If you are actually jogging at speeds lower than 4 mph, the treadmill will greatly underestimate your calorie usage.

5K & 10K

RUNS

CALORIE GOAL

ES TREADMILLS OWNER’S GUIDE	16

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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