True Fitness ES9.0 + ES7.0 During Your Workout, Pressing any key other than or will exit HRC mode

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DURING YOUR WORKOUT

CHAPTER THREE: HRC WORKOUTS

Your treadmill can remember more than one workout setup for a heart rate control workout. The ES9.0 and ES7.0 have 5 target, 5 interval, and 4 distance-based HRC setups. It stores each set of workout parameters under numbered workouts, for example, “Target HR 1,” “Target HR 2,” “Interval

HRC 1,” etc.

You can select these in later workouts so you

don’t have to re-enter your workout parameters, which tend to stay the same from workout to workout.

During workout setup, if you keep pressing , you will continue to scroll through the workout setup parameters

You can press at any time to accept the current parameters and begin your workout.

•Pressing any key other than or will exit HRC mode.

•Adjust your target heart rate at any time during your

workout by pressing , using the keys as needed,

and pressing again. If you are lowering your target, you are limited to a 5 bpm change.

•The time and distance accumulated during warm up are not counted against your selected workout time or distance; those values start at zero when the treadmill reaches heart rate control mode. This time and distance are accumulated into the workout summary data, as is your cooldown exercise.

DURING WORKOUT SETUP

DURING YOUR WORKOUT

ES TREADMILLS OWNER’S GUIDE	33

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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 CHAPTER SEVEN FANSFans on ES9.0 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