True Fitness Excel Series manual Gerkin Fitness Test, Using the Gerkin Test

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Gerkin Fitness Test

CHAPTER FOUR: GERKIN FITNESS TEST

One way to measure your overall fitness is to take a Gerkin fitness test. Named after the Arizona researcher who designed this 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.

Using the Gerkin Test

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.

The version of the Gerkin Protocol that True Fitness uses in its exercise machines is the new equation of

205.8– 0.685*age. To better understand why we selected this method over the outdated “220 – age” maximal heart rate equation, you can review the scientific paper in Journal of Exercise Physiology, a PDF document located at http:// www.asep.org/Documents/ Robergs2.pdf.

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

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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 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 GradeRunning 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

Excel Series specifications

The True Fitness Excel Series represents a significant advancement in the realm of fitness equipment, designed for both commercial and home gym settings. Renowned for its durability and user-centric features, the Excel Series embodies the perfect blend of performance, safety, and comfort.

One of the standout features of the True Fitness Excel Series is its superior build quality. Constructed with heavy-duty materials, the equipment is designed to withstand intense workout sessions, making it ideal for both personal use and high-traffic gyms. The series includes various machines such as treadmills, ellipticals, and stationary bikes, each engineered to deliver exceptional reliability and long-lasting performance.

A key technological advancement in the Excel Series is the use of advanced console displays. The consoles are equipped with high-resolution screens that provide real-time workout data, including speed, distance, time, and heart rate. Users can easily track their progress and workout metrics for enhanced motivation and performance insights. Furthermore, the consoles often come with built-in fitness programs that cater to various fitness levels and goals, offering users the opportunity to diversify their training regimens.

The True Fitness Excel Series also prioritizes user comfort, featuring ergonomic designs that minimize the risk of injury. For example, the treadmills come with cushioned decks that absorb impact, providing a more comfortable running experience. Additionally, the equipment is designed with adjustability in mind; users can modify settings to suit their individual preferences, whether that be seat height on a stationary bike or incline levels on a treadmill.

Another notable characteristic of the Excel Series is its commitment to safety. Many of the machines are equipped with safety features such as emergency stop mechanisms, ensuring that users can quickly halt their workouts if needed. Stability is also maintained through well-designed bases and anti-slip surfaces, enhancing user confidence during use.

Moreover, connectivity is a significant aspect of the Excel Series. Many machines are compatible with fitness tracking apps, allowing users to sync their workout data with other devices, thus enhancing the overall fitness experience. This connectivity encourages users to set and achieve personal fitness goals more effectively.

In summary, the True Fitness Excel Series combines solid construction, advanced technologies, and thoughtful design features that cater to a wide range of fitness enthusiasts. Whether one is a casual gym-goer or a serious athlete, the Excel Series provides the tools necessary for achieving a healthier lifestyle in a safe and comfortable manner.
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