True Fitness Excel Series manual Gerkin Fitness Test

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chapter four

Gerkin Fitness Test

In This Chapter:

How to Determine Your Fitness Level

Using the Gerkin Fitness Test

Chapter 1: Basic Operation

Chapter 2: Heart Rate Control Workouts

Chapter 3: User Programs

Chapter 4: Gerkin Fitness Test

Chapter 5: HRC Planner

Chapter 6: Audio and Fan Accessories

Chapter 7: Designing an Exercise Program

Chapter 8: Care and Maintenance

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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 Stopping Your Treadmill Safely Starting And Stopping the Treadmill SafelyThis Chapter Basic OperationControl Pod / Primary Controls During your workout, press Using the KeyboardMy Wheel My WheelManual Operation Details Manual & Quick WorkoutsSelect Other Settings and Soft SelectQuick Speed Workout Time Monitoring Your Heart Rate Chest Strap Heart Rate MonitoringContact Heart Rate Contact Heart RateFor Best CHR Results Contact Heart Rate Changes in Grade Special WorkoutsRunning Running Speed IntervalsLeg Shaper Classic Pre-Set WorkoutsGlute Buster Speed Intervals Heart Rate Control Workouts Workout Introduction HRC IntroductionKinds Heart Rate Control Workouts HRC Types and a Workout Quick-GuideDuring Workout Setup Choices During Workout SetupDuring Your Workout Tips on the Warm Up Stage Tips and How HRC WorksWorkouts Cruise Control Examples and Cruise ControlMore Examples Examples Walking Workouts Using Cruise Control Running Points About Heart Rate Control Important Points About HRCHeart Rate Control Safety Features HRC SafetyUser Programs How to Record and Run User ProgramsRun User How ToGerkin Fitness Test Gerkin Fitness Test Using the Gerkin TestGerkin Test Accuracy of the Gerkin TestHRC Planner What HRC Planner Is Workout Suggestion Workout SuggestionFans on ES Audio and Fan AccessoriesFans on Fans on ESDesigning an Exercise Program Intensity How Hard You Exercise F.I.T. Concept DeﬁnedFrequency How Often You Exercise Time How Long You Exercise More F.I.T. Concept OverviewMETs Utilizing the F.I.T. Concept Program Beginning Your F.I.T. ProgramWarm-Up Slow and Deliberate Exercise BeginningBeginning a Fitness Program Your F.I.T. ProgramWorkout Brisk and Rhythmic Exercise Cool-Down Slow and Relaxed ExerciseAerobic Fitness Maintaining Establishing and Maintaining FitnessWhen you are training to improve strength and performance Weight and Sports Training ProgramsCare Maintenance Important do not clean or wipe under the running belt Lubrication and CleaningExpert Service Treadbelt AdjustmentTreadbelt Tension Symptom Cause Solution Symptom/Solution GuideTreadbelt tracks left Error Codes Error CodesDiagnostics Service Messages Service MessagesTarget Heart Rate Chart Appendix a Target Heart Rate Chart METs Table Appendix B Mets Table METs Explanation and Formulas METs Explanation Formulas Expenditure CalorieReferences and Selected Readings BibliographyBibliography Appendix D Specifications Truefitness.com