True Fitness PS1100 manual Gerkin Fitness Test, CHAPTER FOUR Fitness Tests

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GERKIN FITNESS TEST

CHAPTER FOUR:  FITNESS TESTS

One way to measure your overall fitness is to take the Gerkin fitness test. Named after the Arizona researcher who designed the test, this submaximal treadmill test (submaximal means you work below maximum effort) is used to predict VO2 max: the volume of oxygen you can consume while exercising at your maximum capacity. This particular test has gained great popularity in the firefighter and law enforcement community. Like most fitness tests, it is classified as a graded exercise test (GXT). The test is stopped at the point your heart rate reaches 85% of your age-predicted maximum.

Select the Gerkin test under the Advanced Options key. Enter your age, which is used to calculate your test termination point.

The Gerkin protocol starts at 4.5 miles per hour at a 0% incline. It then increases speed or incline every 60 seconds. For example, at the seven-minute mark, the speed increases to 6 miles per hour while the incline raises to 8%.

When your heart rate reaches 85% of your age-predicted maximum, the test waits for your heart rate to exceed the target for 15 seconds, then terminates the test.

ABOUT THE GERKIN TEST

RUNNING THE GERKIN TEST

PS900, PS1100 TREADMILL OWNER’S GUIDE 23

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Contents Treadmill Owners Guide Thank YOU for Selecting True Review for Your Safety Pause your workout by pressing Quick StartTable of Contents This Chapter Basic OperationStarting and Stopping the Treadmill Using the Keyboard Manual Operation Setting Time or Distance Targets Enter your weightHeart Rate Monitoring Contact Heart Rate CHR Contact Heart RateChanges in Incline PRE-SET WorkoutsChanges in Speed Special WorkoutsHeart Rate Control HRC Workout Easy Steps to AN HRC Workout Your treadmill can retain two workout set-ups for a Workout SetupImportant Points about HRC Important Points about HRC Record and RUN User Workouts User WorkoutsRecord and RUN User Workouts Gerkin Fitness Test Accuracy of the Gerkin Test Fitness TestCHAPTER FOUR Fitness Tests Gerkin Fitness TestAccuracy of the Gerkin Test Designing AN Exercise Program Intensity How Hard You Exercise What is the F.I.T. CONCEPT?Frequency How Often You Exercise Time How Long You Exercise METsUsing the F.I.T. Concept Warm-Up Slow and Deliberate Exercise Your F.I.T. ProgramBeginning a Fitness Program Workout Brisk and Rhythmic ExerciseCool-Down Slow and Relaxed Exercise Establishing & Maintaining Fitness When you are training to improve strength and performance Here are some tips to achieving your weight management goalCare & Maintenance Important do not clean or wipe under the running belt Lubrication & CleaningTreadbelt Adjustment Treadbelt Tension Appendix a Target Heart Rate Chart Appendix a Mets Table Appendix B Specifications Appendix C Truefitness.com

PS1100 specifications

The True Fitness PS1100 is a state-of-the-art treadmill designed for both home and commercial use, offering exceptional performance, durability, and advanced technology. This model incorporates several innovative features that cater to fitness enthusiasts of all levels, making it one of the standout options in the market.

One of the primary highlights of the PS1100 is its powerful motor, boasting 3.0 horsepower. This ensures a smooth and consistent performance, allowing users to run, jog, or walk without interruption. The treadmill supports various speed levels, providing the flexibility needed for different workout intensities, from an easy-paced walk to an intense run.

The running surface is built for comfort and safety, featuring a spacious 20-inch by 60-inch belt that accommodates all strides. This generous space reduces the risk of injury while enabling users to maintain a natural running form. Additionally, the PS1100 is equipped with True's patented Soft System deck cushioning technology, which absorbs impact and minimizes stress on joints. This feature is crucial for those who prioritize injury prevention during their workouts.

Another key characteristic of the True Fitness PS1100 is its intuitive console interface. The large, easy-to-read display provides real-time feedback on important metrics like speed, distance, time, calories burned, and heart rate. This enables users to track their progress and adjust their workouts accordingly. The console also includes multiple preset programs designed to cater to various fitness goals, whether it's weight loss, endurance training, or interval workouts.

For added convenience, the PS1100 includes built-in speakers and Bluetooth connectivity, allowing users to listen to music or audiobooks during their workouts. The compatibility with fitness apps further enhances the user experience, enabling seamless tracking and sharing of workout data.

In terms of durability, the frame of the True Fitness PS1100 is constructed from commercial-grade materials, ensuring longevity and resistance to wear and tear, even in high-use environments. The treadmill also comes with a lifetime warranty on the frame and motor, reflecting the brand's commitment to quality and customer satisfaction.

Overall, the True Fitness PS1100 stands out due to its combination of powerful performance, innovative technology, and user-friendly design. It is an excellent choice for anyone seeking to enhance their fitness routine in the comfort of their home or in a gym setting.
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