True Fitness ES9.0 + ES7.0 manual Tips and HOW HRC Works

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TIPS AND HOW HRC WORKS

CHAPTER THREE: HRC WORKOUTS

The treadmill operates in a manual control mode during the warm-up stage. You control both speed and incline. You may only increase speed and incline to the preset maximum values entered.

Increase speed and incline gradually to slowly increase your heart rate to within 10 bpm of your target. For best results, you should take about five minutes to get to that point.

It is important that you start at a low level of effort and gradually increase your work load over several minutes until you approach your target heart rate. This allows your body to adapt to your workout. Increasing work load gradually will allow you to enter the heart rate control stage without overshooting your target.

Warming up too fast may cause you to overshoot your target. If this occurs, it may take several minutes before the computer software can control your heart rate. You may overshoot and undershoot your target for several minutes until stable control is achieved.

To raise your heart rate in HRC mode, speed will always increase until maximum speed is attained, followed by incline (if incline is used in the workout).

To lower your heart rate in the HRC mode, incline will always decrease until zero incline is reached, followed by speed (if incline is used in the workout).

Speed changes are in 0.1 mph increments. Incline changes are in 0.5% incline increments. This is equal to between 0.10 and 0.15 METs.

TIPS ON THE WARM UP STAGE

HOW THE HRC SYSTEM CONTROLS YOUR HEART RATE

ES TREADMILLS OWNER’S GUIDE

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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