True Fitness Excel Series manual HRC Introduction, Workout Introduction

Page 24

HRC Introduction

CHAPTER TWO: HEART RATE CONTROL WORKOUTS

True’s heart rate control (HRC) workouts let the treadmill monitor your relative exercise intensity by way of your heart rate, then automatically adjust the workload to keep you at your target heart rate and thus your desired exercise intensity.

Your heart rate is a good measure of your body’s exercise stress level. It reflects differences in your physical condition, how tired you are, the comfort of the workout environment, even your diet and emotional state. Using heart rate to control workload takes the guesswork out of your workout settings.

Consult your physician before using heart rate controlled workouts for advice on selecting a target heart rate range. Also, it is important to use the treadmill for several workouts in the manual mode while monitoring your heart rate. Compare your

heart rate with how you feel to ensure your safety and comfort.

See Appendix A for a chart that may help you pick a target heart rate.

You need to wear a heart rate monitoring chest strap to use heart rate control. See the “Monitoring Your Heart Rate” section in Chapter 1 for a guide to proper usage. It is not recommended that you use the contact heart rate system for heart rate control workouts.

HRC

Workout

Introduction

24

E X C E L S E R I E S O W N E R ’ S G U I D E

Image 24

Contents

Page Thank You For Selecting True Review for Your Safety Review for Your Safety Quick Start Guide Table of Contents Model Diﬀerences Adds to ES Starting And Stopping the Treadmill Safely Starting Stopping Your Treadmill SafelyBasic Operation This ChapterUsing the Keyboard Control Pod / Primary Controls During your workout, pressMy Wheel My WheelManual & Quick Workouts Manual Operation DetailsOther Settings and Soft Select Quick Speed Workout TimeSelect Heart Rate Monitoring Monitoring Your Heart Rate Chest StrapContact Heart Rate Contact Heart RateFor Best CHR Results Contact Heart Rate Special Workouts Changes in Grade Running Speed Intervals RunningClassic Pre-Set Workouts Glute BusterLeg Shaper Speed Intervals Heart Rate Control Workouts HRC Introduction Workout IntroductionHRC Types and a Workout Quick-Guide Kinds Heart Rate Control WorkoutsChoices During Workout Setup During Workout SetupDuring Your Workout Tips and How HRC Works Tips on the Warm Up StageExamples and Cruise Control Workouts Cruise ControlExamples Walking Workouts Using Cruise Control Running More ExamplesImportant Points About HRC Points About Heart Rate ControlHRC Safety Heart Rate Control Safety FeaturesHow to Record and Run User Programs User ProgramsHow To Run UserGerkin Fitness Test Using the Gerkin Test Gerkin Fitness TestAccuracy of the Gerkin Test Gerkin TestHRC Planner What HRC Planner Is Workout Suggestion Workout SuggestionAudio and Fan Accessories Fans on ESFans on ES Fans onDesigning an Exercise Program F.I.T. Concept Deﬁned Frequency How Often You ExerciseIntensity How Hard You Exercise More F.I.T. Concept Overview METsTime How Long You Exercise Utilizing the F.I.T. Concept Beginning Your F.I.T. Program Warm-Up Slow and Deliberate ExerciseBeginning ProgramYour F.I.T. Program Workout Brisk and Rhythmic ExerciseCool-Down Slow and Relaxed Exercise Beginning a Fitness ProgramEstablishing and Maintaining Fitness Aerobic Fitness MaintainingWeight and Sports Training Programs When you are training to improve strength and performanceCare Maintenance Lubrication and Cleaning Important do not clean or wipe under the running beltTreadbelt Adjustment Expert ServiceTreadbelt Tension Symptom/Solution Guide Symptom Cause SolutionTreadbelt tracks left Error Codes Error CodesService Messages Diagnostics Service MessagesTarget Heart Rate Chart Appendix a Target Heart Rate Chart METs Table Appendix B Mets Table METs Explanation and Formulas METs Explanation Formulas Calorie ExpenditureBibliography References and Selected ReadingsBibliography Appendix D Specifications Truefitness.com