True Fitness Elliptical Trainer Touchscreen Elliptical User Manual

ESX Touchscreen Elliptical  
Owner's Guide  
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Review for Your Safety  
Important Safety Instructions  
When using this exercise machine, basic precautions should  
always be followed, which includes the following:  
Read and understand all instructions and warnings prior to use.  
Obtain a medical exam before beginning any exercise program. If  
at any time during exercise you feel faint, dizzy, or experience pain,  
stop and consult your physician.  
Obtain proper instruction prior to use.  
Inspect the elliptical for incorrect, worn, or loose components and  
do not use until corrected, replaced, or tightened prior to use.  
Do not wear loose or dangling clothing while using the elliptical.  
Care should be used when stepping on or stepping off the elliptical.  
Disconnect all power before servicing the elliptical.  
Do not operate the elliptical in damp or wet locations.  
Do not exceed maximum user weight of 350 lbs.  
Keep children and animals away.  
This machine is intended for residential use only.  
Set up the elliptical with at least 40 inches behind the machine to  
allow better clearance of the pedals.  
All exercise equipment is potentially hazardous. If attention is not  
paid to the conditions of equipment, death or serious injury could  
occur.  
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Quick Start  
Starting Up  
QUICK  
START  
Quick Start into a manual workout by pressing  
.
Select a different workout by pressing the workout keys.  
MANUAL  
WORKOUT  
Press  
to do a manually-controlled workout.  
NEXT  
Accept each setting and move to the next one by pressing  
During  
Your  
Adjust your exercise workload by using the  
keys  
Workout  
Cleaning the  
Touchscreen  
Cleaning the console: use only a clean, soft cloth. Plain water  
is the recommended cleaner. Do not use normal household  
cleaners such as Formula 409 or Simple Green. In cases of  
extreme need of cleaning, an alcohol-based glass cleaner may  
be used in small amounts. Do not spray the cleaner directly on  
the console; spray it on the cleaning cloth first.  
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Table of Contents  
Quick Start ......................................................................................4  
1. Basic Operation..........................................................................6  
2. Pre-Set Workouts.......................................................................23  
Details on basic exercise modes  
3. Heart Rate Control.....................................................................28  
Foolproof heart rate feedback workouts  
4. Designing an Exercise Program...............................................32  
Appendix A......................................................................................40  
Target Heart Rate Chart  
Appendix B.......................................................................................42  
Elliptical Specifications  
Specifications/Features/Software are subject to change  
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Chapter One  
Basic Operation  
In This Chapter:  
Stride Adjustment  
mix3 Demo  
Upper Exercise Arms  
The ESX Touchscreen Using the  
Exercise Arms  
Heart Rate Monitoring  
Contact Heart Rate  
Chapter 1: Basic Operation  
Chapter 2: Pre-Set Workouts  
Chapter 3: Heart Rate Control  
Chapter 4: Designing An Exercise Program  
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Stride Adjustment  
Chapter One: Basic Operation  
All workouts have a default time. You may choose a different  
Workout  
Time  
workout time using the  
keys.  
Set your weight before every workout. This allows the elliptical  
to calculate METs and to estimate your calorie consumption  
more accurately.  
Setting  
Your  
Weight  
Stride  
Adjustment  
Press the Stride Length keys at any time to adjust from 17 to 26  
inches. The default stride length at startup is 21 inches.  
Auto Stride  
Auto Stride automatically changes stride length as your  
pedaling speed changes, similar to what naturally occurs while  
running. Auto Stride works in all workout programs.  
AUTO  
STRIDE  
Press the  
Press  
key to turn on Auto Stride.  
AUTO  
STRIDE  
again to turn it off.  
If you stop pedaling in the middle of your workout, the elliptical  
console will pause, stopping the workout timer. Simply begin  
pedaling again to resume your workout.  
Workout  
Pause  
If the elliptical is paused or not used for 30 minutes, the console  
will go to sleep. It will remain like this indefinitely. To wake it  
up, touch the screen or start pedaling.  
Sleep Mode  
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mix3 Demo  
Chapter One: Basic Operation  
Try out mix3TM with this two-minute, twenty-second demo  
program. Press and hold the mix3 key for two seconds. The  
elliptical will guide you through six different mix3 exercises,  
each lasting between 20 and 25 seconds.  
mix3 Demo  
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Using the Exercise Arms  
Chapter One: Basic Operation  
You have four hand and arm options when exercising. Many  
Using the  
Exercise  
Arms  
exercisers use all four options during their workout:  
Use the upper-body exercise arms with pedaling  
The exercise arm’s motion complements your body’s natural  
rhythm, encouraging extra exercise from your upper body and  
making for natural and well-balanced motion.  
Grasp the exercise arms in a position so that you are well-  
balanced and your arm motion is comfortable. Grip the handles  
with a relaxed, not tight, grip.  
You can use the exercise arms for balance, or you can use them  
for significant upper-body exercise. Any power you apply to  
them will be accurately recorded by the elliptical console.  
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Using the Exercise Arms  
Chapter One: Basic Operation  
Use the exercise arms alone  
Stand on the side steps, off the pedals,  
and use the exercise arms for a pure  
upper body workout. Try a variety  
of hand positions on the rotating  
handgrip. One can work different  
muscle groups just by changing hand  
positioning.  
Use the balance bar  
Grasp the balance bar with a relaxed  
grip, for a lower body only workout.  
Keep your hands free  
Use caution with this method, as this requires good balance and  
exercise form.  
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Upper Exercise Arms  
Chapter One: Basic Operation  
While standing beside the machine, loosen the knob approximately one turn  
(counterclockwise) and pull knob to disengage pin.  
Raise or lower handle to a comfortable height setting from 1 to 5. A position  
that places the user’s hand at or slightly below the shoulder is recommended.  
Make certain pin is fully engaged and tighten knob securely (clockwise).  
Repeat procedure on opposite side.  
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The ESX Touchscreen  
Chapter One: Basic Operation  
Home Screen:  
The ESXt home screen (shown above) lists the basic options for your workout,  
including:  
Quick Start: press this button to immediately begin a workout  
Manual Workout: press this button to enter a manual workout  
Performance: press this button to enter workouts geared towards improving  
athletic performance  
HRC: press this button to enter HRC (Heart Rate Control) workouts  
mix3: press this button to enter the mix3 “total-body” workouts  
Weight Loss: press this button to enter workouts geared towards weight loss  
Favorites: press this button to enter any pre-saved workout programs  
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The ESX Touchscreen  
Chapter One: Basic Operation  
Next: Press here to  
move to next setting  
Workout Setup:  
Adjust each setting using the  
keys and press Next to move to the next  
setting. Enter your age correctly to use the display’s Heart Rate Zone feature (p16).  
Press lower right Next key to begin your workout. Press back to go back to the  
Home Screen.  
Note that the Target Heart Rate setting is only available in the Heart Rate Control  
workout.  
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The ESX Touchscreen  
Chapter One: Basic Operation  
Next: Press here to  
move to next setting  
Calorie Goal Workout Setup:  
This workout will choose a pedaling workload that will burn your choice of calories  
in your desired workout time. Remember that very high calorie goals may result in  
pedaling that is too difficult for your level of conditioning. The elliptical suggests a  
calorie burn rate of eight calories per minute, which is a medium effort workout.  
If you choose a calorie goal that is beyond the elliptical’s ability to control workload,  
either too high or too low, the elliptical will not accept that entry.  
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The ESX Touchscreen  
Chapter One: Basic Operation  
Next: Press here to  
move to next setting  
Heart Rate Control Workout Setup:  
Correctly enter your age to use the Heart Rate Zone features. Make sure you  
consult with your doctor to choose a proper target heart rate. You should use a  
transmitter strap for heart rate control; do not use the contact heart rate system.  
See Appendix A for more information about Heart Rate Control.  
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The ESX Touchscreen  
Chapter One: Basic Operation  
Next: Press here to  
move to next setting  
Custom mix3 Workout Setup:  
Customize each exercise’s workout time from 15 seconds to 99 minutes. Reducing  
the workout time below 15 seconds will set it to zero, and the exercise will be  
deleted from the sequence of mix3 exercises.  
Pre-set Workouts Available Under Weight Loss and  
Performance keys:  
One Big Hill, Intervals, and Sport Intervals. These workout profiles expand and  
compress as you adjust different workout times. See Chapter Four for more detail.  
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The ESX Touchscreen  
Chapter One: Basic Operation  
Normal Run Mode Screen:  
Change display:  
Changes screen from  
progress display to  
heart rate display  
Cruise Control: Selects  
Constant Heart Rate Control.  
Distance: An  
Auto Stride:  
Automatically selects  
stride length based on  
speed and workload  
estimate of your  
distance for a  
comparable  
amount  
of calories  
expended.  
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The ESX Touchscreen  
Chapter One: Basic Operation  
Workout Summary:  
If you want to save the Workout Setup settings of your workout -- workout time,  
workout selection, and body weight -- press one of the Save Workout buttons. This  
will replace any previous saved workout you may have under that selection.  
Press Next to exit Workout Summary and return to the Home Screen.  
To recall any saved workout, press the Favorites button on the home page and  
select one of the saved workouts.  
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The ESX Touchscreen  
Chapter One: Basic Operation  
mix3 Run Mode:  
Press mix3 on the Home Screen. Select Dynamic mix3 or Custom mix3. Complete the workout setup  
settings and press the green Start button to start your workout.  
For the duration of your workout, Dynamic mix3 randomly selects one of the eight mix3 exercises:  
1. Stride Forward: At a moderate workload, using exercise arms mainly for balance.  
2. Push Arms: Actively push your arms on each forward stroke while striding.  
3. Stand on Side and Pull Arms: Step off of the pedals and place your feet on the side steps. Pull your arms  
on each back stroke.  
4. Reverse Stride and Bend Your Knees: Step back on the pedals and stride backwards. Bend your knees to  
maximize your leg muscle usage.  
5. Stride Forward and Lift Your Heels: Maximizes calf muscle usage.  
6. Pull Arms: Actively pull your arms on each backward stroke while striding.  
7. Stand on Side and Push Arms: Step off of the pedals and place your feet on the side steps. Push your arms  
on each forward stroke.  
8. Reverse Stride and Lift Toes: Step back on the pedals and stride backwards. Lift your toes to increase  
quadricep muscle usageand randomly selects an exercise duration of either 30, 40, 50, or 60 seconds.  
During mix3, the Instructor Bar below Motion Man tells you what exercise to perform. Motion Man shows  
you what muscles you are emphasizing. mix3 timer, to the right of the Instructor Bar, counts down to the  
end of the current exercise.  
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The ESX Touchscreen  
Chapter One: Basic Operation  
Heart Rate Zone Display:  
These are calculated based on an estimated maximum heart rate of 220 minus  
your age. Therefore they are only available if you enter your age correctly. Note  
that this estimated maximum heart rate is only an estimate. You must use either  
a transmitter strap or the contact heart rate system for this display to work. A  
wireless heart rate strap is preferred.  
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Heart Rate Monitoring  
Chapter One: Basic Operation  
The ESXt can monitor your heart rate using either a chest  
Heart Rate  
Monitoring  
strap or the metal grips on the balance bar (called contact  
heart rate, or CHR, pads). A chest strap transmits your heart  
rate to the ESXt via a radio signal, and the CHR pads connect  
to a special computer circuit to detect your heart rate.  
Although the ESXt functions fine without using the heart  
rate monitoring feature, this type of monitoring provides you  
with valuable feedback on your effort level.  
Chest strap monitoring, using a Polar® or compatible  
transmitter strap (provided), provides the most accurate  
heart rate data. For this reason, TRUE recommends this  
method over contact heart rate.  
Using either method, the  
elliptical will display your  
heart rate as a digital beats-  
per-minute readout.  
The transmitter strap should  
be worn directly against your  
skin, about one inch below  
the pectoral muscles/breast  
line (see picture below). Women should be careful to place  
the transmitter below their bra line.  
Some moisture is necessary between the strap and your skin.  
Sweat from your exercise works best, but ordinary tap water  
may be used prior to your workout if desired.  
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Contact Heart Rate  
Chapter One: Basic Operation  
Contact Heart Rate  
Contact  
Heart Rate  
(Hand-  
Touch  
Heart Rate)  
The contact heart rate (CHR)  
system lets you monitor your  
heart rate without wearing a  
strap.  
Gently grasp the contact  
heart rate pads as shown in  
picture.  
For some users, the ESXt may  
take up to 45 seconds or more  
to pick up their heart rate. This is not a health or performance  
issue; it’s due to variations in electrical heart rate signals  
between different users.  
For Best CHR Results:  
1. Exercise with smooth body motions.  
2. Breathe smoothly and regularly, and avoid talking. (Talking  
will cause unrepresentative heart rate spikes of 5 to 10 bpm.) 3.  
Grip the pads lightly, not tightly.  
4. Make sure your hands are clean, free of both dirt and hand  
lotions.  
When using a heart rate control workout, True strongly  
recommends using chest strap monitoring. These workouts  
work best with the extra accuracy gained from a chest-contact  
heart rate monitoring system.  
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Chapter Two  
Pre-Set Workouts  
In This Chapter:  
Workout Choices  
Hill Workout Profiles  
Interval Workout Profiles  
Chapter 1: Basic Operation  
Chapter 2: Pre-Set Workouts  
Chapter 3: Heart Rate Control  
Chapter 4: Designing An Exercise Program  
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Workout Choices  
Chapter Two: Pre-Set Workouts  
The hill workout is:  
One Big Hill, with the  
Hill And  
Interval  
Workouts  
Each workout segment can  
have a value between 1 and  
8. The overall workout can be  
adjusted to 16 possible levels.  
workload gradually  
increasing to a maximum at  
the halfway point, then decreasing gradually to the end.  
The two interval workouts are:  
Easy intervals, with a moderate change between work  
and rest intervals.  
Sport intervals, with a large change between work and  
rest intervals.  
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Hill Workout Profiles  
Chapter Two: Pre-Set Workouts  
Hill  
Workout  
Profiles  
One Big Hill  
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Interval Workout profiles  
Chapter Two: Pre-Set Workouts  
Interval  
Workout  
Profiles  
Easy Intervals  
Sport Intervals  
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Weight Loss & Performance Keys  
Chapter Two: Pre-Set Workouts  
Weight Loss  
Weight Loss  
By pressing the “Weight Loss” key, users have the option of  
choosing one of three separate programs that assist users in  
achieving their weight loss goals. ese programs are:  
Heart Rate Control  
Calorie Goal  
Easy Intervals  
Performance  
Performance  
By pressing the “Weight Loss” key, users have the option of  
choosing one of three separate programs that assist users in  
achieving their weight loss goals. ese programs are:  
Sports Intervals  
Upper-Body  
One Big Hill  
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Chapter Three  
Heart Rate Control  
In This Chapter:  
Introduction to HRC  
Types of HRC  
Important Points About HRC  
Chapter 1: Basic Operation  
Chapter 2: Pre-Set Workouts  
Chapter 3: Heart Rate Control  
Chapter 4: Designing An Exercise Program  
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Introduction to HRC  
Chapter Three: Heart Rate Control  
TRUE's HRC workouts allow the ESX Touchscreen to monitor  
your relative exercise intensity by way of your heart rate, and  
automatically adjust the workload to keep you at your target  
heart rate and thus your desired exercise intensity.  
Why HRC is  
Useful  
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 HRC workouts for advice  
on selecting a target heart rate range. Also, it is important to use  
the ESX Touchscreen 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 will help you select a target  
heart rate.  
You should wear a heart rate monitoring chest strap to use HRC.  
See the "Heart Rate Monitoring" section in Chapter 1 for a  
guide to proper usage. It is not recommended that you use the  
contact heart rate system for HRC workouts.  
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Types of HRC  
Chapter Three: Heart Rate Control  
Next: Press here to  
move to next setting  
Heart Rate Control Workout Setup:  
Correctly enter your age to use the Heart Rate Zone features. Make sure you  
consult with your doctor to choose a proper target heart rate. You should use a  
transmitter strap for heart rate control; do not use the contact heart rate system.  
See Appendix A for more information about Heart Rate Control.  
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Important Points about HRC  
Chapter Three: Heart Rate Control  
Cruise Control  
Cruise  
Control  
An easy way to enter a HRC workout is to use the Cruise  
Control feature. During your workout, while in any program  
except mix3 or calorie goal, when you reach a heart rate that you  
want to maintain, press the “HRC Cruise Control” button . This  
will switch you into a HRC workout, setting your current heart  
rate as the target heart rate.  
If the transmitter strap is adjusted or moved while exercising,  
heart rate monitoring may be temporarily affected.  
The transmitter strap sends a low-level radio signal to the ESX  
Touchscreen so interference from other radio and sound waves  
(including everything from cordless telephones to loudspeakers)  
is possible. The good news is that interference is usually  
quite brief. If you continue to have intermittent heart rate  
display problems, consult your local service technician, as the  
transmitter strap batteries may be low.  
Make sure you breathe smoothly and regularly.  
Talking during your workout usually causes heart rate spikes  
of five beats per minute or more, so avoid talking as much as  
possible.  
Maintain a smooth striding motion.  
Two users wearing the same kind of transmitter at the same  
time and in close proximity may cause false heart rate display  
readings.  
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Chapter Four  
Designing an  
Exercise Program  
In This Chapter:  
What is the F.I.T. Concept?  
Using the F.I.T. Concept  
Your Fitness Program  
Determining Your Needs  
Beginning Your Exercise Program  
Establishing and Maintaining Fitness  
Managing Weight  
Sports Training  
Chapter 1: Basic Operation  
Chapter 2: Pre-Set Workouts  
Chapter 3: Heart Rate Control  
Chapter 4: Designing An Exercise Program  
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What is the F.I.T. Concept?  
Chapter Four: Designing An Exercise Program  
The workout portion of your exercise program consists of three  
major variables: Frequency, Intensity, and Time.  
Frequency: How Often You Exercise  
You should exercise three to five times a week to improve  
your cardiovascular and muscle fitness. Improvements are  
significantly smaller with less frequent exercise.  
Intensity: How Hard You Exercise  
Intensity of exercise is reflected in your heart rate. Exercise  
must be sufficiently rigorous to strengthen your heart muscle  
and condition your cardiovascular system. Only your doctor  
can prescribe the target training heart range appropriate for  
your particular needs and physical condition.  
Start with exercise that stimulates you to breathe more deeply.  
Alternate days of moderate and easy exercise to help your body  
adapt to new levels of exertion without unnecessary strain.  
If you feel out of breath before you have exercised 12 minutes,  
you are probably exercising too hard.  
As your fitness level improves, you will need to increase your  
workout intensity in order to reach your target heart rate.  
The first increase may be necessary after two to four weeks  
of regular exercise. Never exceed your target heart rate zone.  
Increase the workload on the ESX Touchscreen to raise your  
heart rate to the level recommended by your doctor.  
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More F.I.T. Concept Overview  
Chapter Four: Designing An Exercise Program  
METs  
One MET is the amount of energy your body uses when you're  
resting. If a physical activity has an equivalent of six METs, its  
energy demands are six times that of your resting state. The MET  
is a useful measurement because it accounts for differences in  
body weight.  
Time: How Long You Exercise  
Sustained exercise conditions your heart, lungs, and muscles. The  
longer you are able to sustain exercise within your target heart  
range, the greater the aerobic benefits.  
To begin, maintain two to three minutes of steady, rhythmic  
exercise and then check your heart rate.  
The initial goal for aerobic training is 12 continuous minutes.  
Increase your workout time approximately one or two minutes  
per week until you are able to maintain 20-30 continuous minutes  
at your training heart rate.  
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Using the F.I.T. Concept  
Chapter Four: Designing An Exercise Program  
The F.I.T. concept is designed to help you begin a program  
tailored to your needs. You may wish to keep an exercise log to  
monitor your progress.  
You can get valuable fitness benefits from your TRUE ESX  
Touchscreen Using the ESX Touchscreen regularly may  
increase the ability of your heart and lungs to supply oxygen  
and nutrients to exercising muscles over an extended period of  
time. The ESX Touchscreen will also help you develop added  
muscle endurance and balanced strength throughout your  
body.  
Your  
Fitness  
Program  
Calculate your maximum heart rate as a first step in developing  
your fitness program. The formula to calculate average  
maximum heart rate for one minute is 220 beats per minute  
minus your age. To find your pulse, locate a vein on your neck  
or inside your wrist, then count beats for ten seconds, then  
multiply by six. (See chart in Appendix A.)  
Determining  
Your Needs  
It's also important to know your target training zone or target  
heart rate. The American Heart Association (AHA) defines  
target heart rate as 60-75 percent of your maximum heart  
rate. This is high enough to condition, but well within safe  
limits. The AHA recommends that you aim for the lower part  
of the target zone (60 percent) during the first few months of  
your exercise program. As you gradually progress, you can  
increase your target to 75 percent. According to the AHA,  
"Exercise above 75 percent of the maximum heart rate may be  
too strenuous unless you are in excellent physical condition.  
Exercising below 60 percent gives your heart and lungs little  
conditioning."  
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Your F.I.T. Program  
Chapter Four: Designing An Exercise Program  
In addition to monitoring your heart rate as you exercise, be  
aware of how quickly your heart rate recovers. If your heart rate  
is over 120 beats per minute five minutes after exercising, or is  
higher than normal the morning after exercising, your exertion  
may be too strenuous for your current level of fitness. Reducing  
the intensity of your workout is recommended.  
The age-adjusted target heart rates indicated in the chart in  
Appendix A reflect averages. A variety of factors (including  
medication, emotional state, temperature, and other conditions)  
can affect the exercise heart rate appropriate for you.  
Warning: Consult your doctor to establish the exercise  
intensity (target heart rate zone) appropriate for your age and  
condition before beginning any exercise program.  
Warm-Up: Slow and Deliberate Exercise  
Beginning  
Your  
You are not warmed up until you begin to perspire lightly and  
breathe more deeply. Warming up prepares your heart and other  
muscles for more intense exercise and helps you avoid premature  
exhaustion.  
Exercise  
Program  
A good suggestion is a minimum of three minutes. Perspiration  
on your brow is a good indicator of a thorough warm-up. The  
older you are, the longer your warm-up period should be.  
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Your F.I.T. Program  
Chapter Four: Designing An Exercise Program  
Workout: Brisk and Rhythmic Exercise  
The workout trains and conditions your heart, lungs, and  
muscles to operate more efficiently. Increase exercise in  
response to your heart rate to train and strengthen your  
cardiovascular system. Concentrate on moving your arms and  
legs smoothly.  
Cool-Down: Slow and Relaxed Exercise  
Cooling down relaxes your muscles and gradually lowers your  
heart rate. Slowly reduce your workload until your heart rate  
is below 60 percent of your maximum heart rate. The cool  
down should last at least five minutes, followed by some light  
stretching to enhance your flexibility.  
Beginning a Fitness Program  
If you cannot sustain 12 continuous minutes in your target  
heart rate zone, exercise several times a week to get into the  
habit of exercising.  
Try to reach and maintain 60-65 percent of your maximum  
heart rate. Alternate exercise with periods of rest until you can  
sustain 12 continuous minutes of exercise at 60-65 percent of  
your maximum heart rate.  
Begin exercising in three to five minute sessions.  
37  
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Establishing and Maintaining Fitness  
Chapter Four: Designing An Exercise Program  
If you can sustain 12 but not 20 continuous minutes of  
exercise in your target heart rate zone:  
Exercise three to five days a week.  
Rest at least two days per week.  
Try to reach and maintain 60-75 percent of your maximum  
heart rate with moderate rhythmic exercise.  
Maintaining  
Aerobic  
Fitness  
Begin with 12 continuous minutes. Increase your time by one  
to two minutes per week until you can sustain 20 continuous  
minutes.  
If you can sustain 20 continuous minutes in your target heart  
rate zone, begin to increase the length and intensity of your  
workout:  
Managing  
Weight  
• Exercise four to six days a week or on alternate days.  
• Try to reach and maintain 70-85 percent of your  
maximum heart rate with moderate to somewhat hard  
exercise.  
• Exercise for 20-30 minutes.  
Consistent aerobic exercise will help you change your body  
composition by lowering your percentage of body fat. If  
weight loss is a goal, combine an increase in the length of  
your workouts with a moderate decrease in caloric intake. For  
weight control, how long and how often you exercise is more  
important than how hard you exercise.  
Exercise four to five times a week.  
38  
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Weight and Sports Training Programs  
Chapter Four: Designing An Exercise Program  
Try to reach and maintain 60-75 percent of your maximum heart  
rate with moderate exercise.  
Exercise for 30-45 minutes at 60-65 percent of your target heart  
rate.  
Here are some tips to achieving your weight management goal:  
Consume most of your dietary calories at breakfast and lunch,  
and eat a light dinner. Do not eat close to bedtime.  
Exercise before meals. Moderate exercise will help suppress your  
appetite.  
Take exercise breaks throughout the day to help increase  
metabolism (calorie expenditure).  
When you are training to improve strength and performance:  
Sports  
Training  
Exercise four to five days a week. Alternate exercise days and  
intervals of hard to very hard exercise with easy to moderate  
exercise.  
Exercise for 30 minutes or longer.  
Warning: these strategies are intended for average, healthy  
adults. If you have pain or tightness in your chest, an irregular  
heartbeat, shortness of breath or if you feel faint or have any  
discomfort when you exercise, stop! Consult your physician  
before continuing. Remember, every workout should begin with a  
warm-up and finish with a cool-down.  
39  
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Appendix A  
Target Heart Rate  
Chart  
A Guide to Help You Pick an  
Initial Target Heart Rate  
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Appendix A - Target Heart Rate Chart  
Remember to check with your physician before beginning any exercise  
program. They can help determine an appropriate target heart rate.  
Medications often affect heart rate.  
41  
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Appendix B  
Specifications  
The Size and Performance Attributes  
of Your ESX Touchscreen  
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Appendix B - Specifications  
ESXt  
Power Source  
Plug-In  
Drive System  
Core Drive  
Resistance Source  
Stride Length  
Eddy Current Brake  
Electronic Adjustment 17"-26" (43 cm - 66cm)  
2"  
Pedal Spacing  
Soft Step Orthopedic Footpads  
Frame  
YES - 2 Sets (Soft and Medium)  
Robotically Welded Steel  
Handrails  
Extended Handrails for Easy Entry and Exit  
Ergonomically Designed / Upper-Body Only Capability  
Upper-Body / Arms  
Personalized Handle Bar Adjustment  
Ergonomic Rotating Handle  
Display Type  
5 Settings  
360 Degree Rotation  
7" TFT, 800 x 480 pixels  
Key Type  
Touchscreen  
Data Readouts  
Elapsed Time, Time Remaining, RPM, Distance, Heart Rate, % Max Heart Rate,  
Heart Rate Zone, Calories, METs, Level, Watts  
Pause Feature  
30 Minute Pause  
Contact Heart Rate Monitoring  
Wireless Heart Rate Monitoring  
HRC (Heart Rate Control)® Workouts  
HRC Cruise Control™  
YES  
Polar® Compatible  
1-Target  
YES  
Programs  
Manual, Quick Start, One Big Hill, Easy Intervals, Sport Intervals, Variable Mix3,  
Custom Mix3, Upper-Body Only, Glute Buster  
Manual Workout Resistance Levels  
Custom Workouts  
Workout Setup Memory Keys  
Accessories  
25  
Custom Mix3  
YES-5  
Reading Rack and 2 Water Bottle Holders  
Footprint  
65.5"L x 31.5"W x 62.5"H (166 cm x 81 cm x 160 cm)  
Active Footprint  
77.5"L x 31.5"W x 62.5"H (190 cm x 81 cm x 160 cm)  
Machine Weight  
326 lbs (148 kg)  
Maximum User Weight  
Workload Range  
350 lbs  
25-300 Watts  
Fixed Side Steps  
Fixed side straddles allow user to step down on the pedal  
Transport Wheels  
Transport Handles  
Warranty  
YES  
YES  
Frame Lifetime, Parts 10 Years, Labor 1 Year  
43  
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F o u n d e d 1 9 8 1  
865 Hoff Road  
St. Louis, MO 63366  
800.426.6570  
truefitness.com  
©2008 TRUE FITNESS TECHNOLOGY, INC.  
TRUE is a registered trademark of TRUE FITNESS.  
Specifications subject to change.  
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