True Fitness Home Gym PS100 User Manual

PS Series  
Treadmill Owner's Guide  
• •  
Download from Www.Somanuals.com. All Manuals Search And Download.  
Review for Your Safety  
IMPORTANT SAFETY INSTRUCTIONS  
When using this exercise machine, basic precautions should  
always be followed, including 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 treadmill 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 treadmill.  
Care should be used when mounting or dismounting the treadmill.  
Read, understand, and test the emergency stop procedures before  
use.  
Disconnect all power before servicing the treadmill.  
Do not operate electrically powered treadmills in damp or wet  
locations.  
1
P E R F O R M A N C E S E R I E S O W N E R S G U I D E  
Download from Www.Somanuals.com. All Manuals Search And Download.  
Review for Your Safety  
IMPORTANT SAFETY INSTRUCTIONS  
Do not exceed maximum user weight of 350 lbs.  
Keep the top side of the moving surface clean and dry.  
Keep children and animals away.  
All exercise equipment is potentially hazardous. If attention is not  
paid to the conditions of equipment, death or serious injury could  
occur.  
2
P E R F O R M A N C E S E R I E S O W N E R S G U I D E  
Download from Www.Somanuals.com. All Manuals Search And Download.  
Quick Start Guide  
Before Your  
Workout  
Quick Start into a manual workout by pressing , or set up  
a different workout by pressing a workout key and adjusting the  
setting as necessary.  
You can keep fine-tuning your workout setup by repeatedly  
pressing  
to go to the next setting. Your workout starts only  
when you press  
.
Adjust speed or incline at any time by using the dedicated speed  
and incline keys on the lower keypad, or by pressing a  
Quick Speed or Quick Incline key.  
During Your  
Workout  
Change workouts during your workout by pressing a program key.  
Pause your workout by pressing  
.
3
P E R F O R M A N C E S E R I E S O W N E R S G U I D E  
Download from Www.Somanuals.com. All Manuals Search And Download.  
Table of Contents  
Front Section  
Safety instructions,  
Quick Start Guide,  
Model Differences  
and Starting and  
Stopping the  
1 - Basic  
Operation  
2 - Heart  
Rate Control  
Workouts  
Treadmill Safely.  
page 9  
page 19  
page 1  
3 - User Programs  
How to record and  
run User Programs.  
4 - TV/Video  
Systems  
5 - Designing an  
Exercise Program  
page 27  
page 31  
page 23  
6 - Care and  
Maintenance  
page 39  
P E R F O R M A N C E S E R I E S O W N E R S G U I D E  
5
Download from Www.Somanuals.com. All Manuals Search And Download.  
Model Differences  
Your new treadmill is part of the True Performance Series  
treadmills. Since this owner’s guide covers all five Performance  
models, you might notice descriptions of features that are different  
from your treadmill. The main differences are in the consoles.  
Model  
Differences  
PS100/300  
• Black-on-blue LCD data display  
• Dedicated workout and speed and incline keys.  
M a n u a l  
Glu te Bu ster  
Leg Sha per  
Ca lorie Bu rn er  
Hill  
I
n terva ls  
Ca rdio Cha llen ge  
Speed  
I
n terva ls (2)  
User  
P
rogra ms  
Speed Ra mp-Up  
HRC Cru i se Con trol  
PS500/700  
• LED data displays.  
• 7-inch video screen for TV and DVD viewing.  
• Audio speakers.  
• Music player input for speaker listening.  
6
P E R F O R M A N C E S E R I E S O W N E R S G U I D E  
Download from Www.Somanuals.com. All Manuals Search And Download.  
Starting And Stopping theTreadmill Safely  
Place your feet on the straddle covers.  
Starting And  
Stopping  
Your  
Attach the safety lanyard to your waistband.  
Place the safety key on the key holder.  
Treadmill  
Safely  
Set up your workout and press  
.
Stop the treadmill by reducing speed to 2 mph, then press  
.
7
P E R F O R M A N C E S E R I E S O W N E R S G U I D E  
Download from Www.Somanuals.com. All Manuals Search And Download.  
chapter one  
Basic Operation  
In This Chapter:  
Heart Rate Monitoring  
Special Workouts  
Classic Pre-Set Workouts  
Chapter 1: Basic Operation  
Chapter 2: Heart Rate Control Workouts  
Chapter 3: User Workouts  
Chapter 4: Audio and Video Systems  
Chapter 5: Designing an Exercise Program  
Chapter 6: Care and Maintenance  
9
Download from Www.Somanuals.com. All Manuals Search And Download.  
Using the Keyboard  
CHAPTER ONE: BASIC OPERATION  
Using the  
Keyboard  
Selecting Workouts: Press any of the workout keys and press  
to begin your workout using the default settings.  
Before pressing  
Time and Body Weight, pressing  
Press at any time to begin your workout. Note that HRC  
workouts require settings adjustments.  
, you may adjust other settings like Workout  
after adjusting each setting.  
Adjusting Settings: Use the  
keys to adjust numeric settings.  
Press  
to accept each settings adjustment.  
Primary Controls: During your workout, press  
to stop the  
treadbelt and pause your workout. Press  
to resume your  
workout. Press and hold  
to clear your workout.  
Change Data Display: During your workout, press  
to change  
the data displayed.  
Safety Lanyard: This magnetized cord must be in place on the  
treadmill balance bar location, and should be attached to your  
clothing. The treadmill will not operate if the lanyard is not  
attached.  
10  
P E R F O R M A N C E S E R I E S O W N E R S G U I D E  
Download from Www.Somanuals.com. All Manuals Search And Download.  
Manual & Operation Guide  
CHAPTER ONE: BASIC OPERATION  
Press Quick Start: Start the treadbelt at 0.5 mph at the default  
Manual  
Operation  
Details  
workout time of 30 minutes.  
OR...  
Setting Time or Distance Targets: Enter your weight and press  
. Now either enter a workout time and press  
,
or press  
to be prompted for a target distance.  
You can keep adjusting your workout setup by repeatedly pressing  
. Your workout starts only when you press  
.
11  
P E R F O R M A N C E S E R I E S O W N E R S G U I D E  
Download from Www.Somanuals.com. All Manuals Search And Download.  
Heart Rate Monitoring  
CHAPTER ONE: BASIC OPERATION  
This treadmill can monitor your heart rate using either the chest  
strap provided with the treadmill or the metal grips on the hand  
rails (called contact heart rate, or CHR pads). A chest strap  
transmits your heart rate to the treadmill via radio, and the CHR  
pads connect to a special computer circuit to extract your heart  
rate.  
Monitoring  
Your  
Heart Rate  
Although this treadmill functions fine without using the heart rate  
monitoring feature, this kind of monitoring gives you valuable  
feedback on your effort level. Chest strap monitoring also allows  
you to use Heart Rate Control, the most advanced exercise control  
system available.  
When you wear a Polar® or compatible transmitter strap, the  
treadmill will display your heart rate as a digital beats-per-minute  
(bpm) readout.  
Chest Strap  
Heart Rate  
Monitoring  
The transmitter strap should be  
worn directly against your skin,  
about one inch below the pectoral  
muscles/breast line (see picture).  
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.  
12  
P E R F O R M A N C E S E R I E S O W N E R S G U I D E  
Download from Www.Somanuals.com. All Manuals Search And Download.  
Contact Heart Rate  
CHAPTER ONE: BASIC OPERATION  
The contact heart rate (CHR) system lets you monitor your heart  
rate without wearing a strap.  
Contact  
Heart Rate  
(CHR)  
Gently grasp the contact heart rate pads.  
When the system detects your hands, the Heart Rate label will start  
flashing in time with your heart beat. During this time, the system is  
analyzing and locking in your heart rate. Within about 15 seconds,  
your digital heart rate in beats per minute (bpm) should be displayed.  
Important: The CHR System should only be used at speeds of  
4 mph or lower. Above this speed the CHR accuracy is unavoidably  
unreliable due to large muscle movements.  
1. Exercise with smooth body  
For Best  
CHR Results  
A Note on CHR Accuracy  
motions.  
CHR monitoring may be a  
2. Breathe smoothly and  
regularly, and avoid talking.  
(Talking will cause  
bit less accurate than a chest  
strap, since the heart rate  
signals are much stronger at  
the chest.  
unrepresentative heart rate  
spikes of 5 to 10 bpm.)  
About 5% of the population  
cannot be picked up by any  
CHR system. This is because  
their heart is positioned in a  
more up-and-down manner  
in their chest, as opposed to  
leaning over to one side.  
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, it is best to use chest strap monitoring. These workouts  
work best with the extra accuracy gained from a chest-contact heart  
rate monitoring system.  
13  
P E R F O R M A N C E S E R I E S O W N E R S G U I D E  
Download from Www.Somanuals.com. All Manuals Search And Download.  
Special Workouts  
CHAPTER ONE: BASIC OPERATION  
Each workout has a four-minute warm up and a two-minute cool  
down. Speed or incline changes stay in effect until the next change  
requested by the program. Changing the default workout time  
adds or removes segments; it does not stretch or compress the  
workout profile.  
Pre-Set  
Workouts  
Change workout levels during your workout by pressing the  
workout key you are using, adjusting the numeric level, then  
pressing  
. Change to a new pre-set workout during your  
workout by pressing the Program Profile key repeatedly and  
pressing at your desired workout.  
In a walking workout, all speeds are under 4 mph. Increasing  
levels increases speed from 2 to 4 mph and incline from 4% to  
10%; speed and incline stay constant in the work section. Speed or  
incline changes in the work section are permanent.  
Walking:  
Calorie Burn  
Changes in Incline  
Walking intervals with incline alternate between hills and nearly  
flat in two-minute segments. Speed changes are permanent;  
incline changes affect the current two-minute segment only.  
Walking:  
Hill Intervals  
Changes in Incline  
14  
P E R F O R M A N C E S E R I E S O W N E R S G U I D E  
Download from Www.Somanuals.com. All Manuals Search And Download.  
Special Workouts  
CHAPTER ONE: BASIC OPERATION  
Zero-grade walking or running intervals are in one-minute  
Walking and  
Running:  
Speed  
segments. Grade changes are permanent; speed changes affect the  
current one-minute segment only.  
Intervals  
Changes in Speed  
Walking and  
Running:  
Speed Ramp  
Zero-grade gradually increases speed then decreases speed,  
changing once per minute. Grade changes are permanent; speed  
changes affect the current one-minute segment only.  
Changes in Speed  
15  
P E R F O R M A N C E S E R I E S O W N E R S G U I D E  
Download from Www.Somanuals.com. All Manuals Search And Download.  
Classic Pre-Set Workouts  
CHAPTER ONE: BASIC OPERATION  
These are True’s original four pre-set workouts. Changing the  
workout time stretches and compresses the workout profile, in  
contrast to the four new pre-set workouts. Other differences are  
explained below in the individual workout sections.  
Incline changes in varying amounts; the new Hills workout has  
hills of the same size all throughout the workout.  
Glute Buster  
Very similar to Hill Intervals, with varying incline changes.  
Leg Shaper  
Similar to Speed Ramp, except both speed and incline change.  
Cardio  
Challenge  
= Incline  
= Speed  
16  
P E R F O R M A N C E S E R I E S O W N E R S G U I D E  
Download from Www.Somanuals.com. All Manuals Search And Download.  
Classic Pre-Set Workouts  
CHAPTER ONE: BASIC OPERATION  
Different from Speed Intervals 1 with the speed changing in  
varying amounts.  
Speed  
Intervals 2  
17  
P E R F O R M A N C E S E R I E S O W N E R S G U I D E  
Download from Www.Somanuals.com. All Manuals Search And Download.  
chapter two  
Heart Rate Control  
Workouts  
In This Chapter:  
HRC Workout Introduction  
The Easy Steps to a Heart Rate Control Workout  
Important Points About HRC  
Chapter 1: Basic Operation  
Chapter 2: Heart Rate Control Workouts  
Chapter 3: User Workouts  
Chapter 4: Audio and Video Systems  
Chapter 5: Designing an Exercise Program  
Chapter 6: Care and Maintenance  
19  
Download from Www.Somanuals.com. All Manuals Search And Download.  
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.  
HRC  
Workout  
Introduction  
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.  
20  
P E R F O R M A N C E S E R I E S O W N E R S G U I D E  
Download from Www.Somanuals.com. All Manuals Search And Download.  
Easy Steps to a Heart Rate Control Workout  
CHAPTER TWO: HEART RATE CONTROL WORKOUTS  
Easy Steps  
to a Heart  
Rate Control  
Workout  
1. Press the Heart Rate Control key. Press  
2. Adjust your desired workout time. Press  
3. Adjust the target heart rate. Press  
.
.
. Use the chart in  
Appendix A to help pick a target heart rate.  
4. Adjust the maximum speed the treadmill will use during the  
workout. Press  
. Tip: for a comfortable walking workout,  
set a maximum speed of 2.5 or 3 mph.  
5. Adjust the maximum incline the treadmill will use during the  
workout. Press  
. Tip: if you prefer a walking workout  
(see above’s tip), set a maximum incline of 15% to take full  
advantage of the treadmill’s performance.  
6. Press  
.
The treadmill will start at 0.5 mph. If you do not adjust either speed  
or grade, the treadmill will gradually increase these to raise your  
heart rate to your target heart rate. Depending on your condition,  
age, and target heart rate, this should take between 5 and 10  
minutes.  
You may also manually adjust speed and incline during the ramp-  
up to your target heart rate. For example, the 0.5 mph start speed  
may be too slow for you, so you can increase it to 2.0 mph for a  
comfortable walking pace. Do not increase either speed or incline  
too much, or you may overshoot your target heart rate.  
Once you reach your target heart rate, the treadmill will make small  
adjustments during the remainder of your workout to keep you  
close to your target, within about 3 beats per minute.  
21  
P E R F O R M A N C E S E R I E S O W N E R S G U I D E  
Download from Www.Somanuals.com. All Manuals Search And Download.  
Important Points About HRC  
CHAPTER TWO: HEART RATE CONTROL WORKOUTS  
The heart rate monitor transmitter strap provided with your  
treadmill should be worn directly against your skin at about one  
inch below the pectoral muscles/breast line. Women should be  
careful to place the transmitter below their bra line.  
Important  
Points  
About Heart  
Rate Control  
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.  
If the transmitter strap is adjusted or moved while exercising,  
communication may be temporarily affected.  
The transmitter strap sends a low-level radio signal to the treadmill,  
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 breath 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 walking or running motion.  
A grounded outlet is critical for the HRC system to function  
properly. Use a dedicated 110 VAC, grounded outlet to help prevent  
interference.  
22  
P E R F O R M A N C E S E R I E S O W N E R S G U I D E  
Download from Www.Somanuals.com. All Manuals Search And Download.  
chapter three  
User Programs  
In This Chapter:  
How to Record and Run User Programs  
Chapter 1: Basic Operation  
Chapter 2: Heart Rate Control Workouts  
Chapter 3: User Workouts  
Chapter 4: Audio and Video Systems  
Chapter 5: Designing an Exercise Program  
Chapter 6: Care and Maintenance  
23  
Download from Www.Somanuals.com. All Manuals Search And Download.  
How to Record and Run User Programs  
CHAPTER THREE: USER PROGRAMS  
Create a User Program  
How To  
Record And  
Run User  
�  
1. Press User Program Key  
on console.  
2. Select User 1 or 2 by pressing key once or twice (there are  
two user programs available).  
Programs  
3. Enter your desired workout time and begin using treadmill  
in a manually-controlled workout.  
4. The treadmill will “record” any changes you make in  
speed or incline. Up to 36 changes in speed or incline can  
be recorded. Each speed/incline pair of changes must be  
separated by at least 30 seconds.  
Note on varying the workout time: When you “record” a user  
program over a specified workout time, the speed and incline  
changes are stored relative to that time.  
What happens when you choose a user program that was  
recorded over 20 minutes, but then change the “playback” time  
to 30 minutes? The program “stretches” out over the longer time,  
automatically scaling the shorter time to the longer time.  
The reverse is also true: a 20-minute recorded program played  
back over 10 minutes compresses each of the speed and incline  
segments.  
Using a User Program  
�  
1. Press User Program  
key once or twice to  
display User 1 or User 2. Press  
.
2. Enter desired workout time. Program will stretch or  
compress to fit originally recorded time to desired workout  
time.  
3. Press  
.
25  
P E R F O R M A N C E S E R I E S O W N E R S G U I D E  
Download from Www.Somanuals.com. All Manuals Search And Download.  
How to Record and Run User Programs  
CHAPTER THREE: USER PROGRAMS  
Clearing a User Program – this will clear both user programs  
1. Turn power off.  
2. Simultaneously depress the Start, + (plus) and – (minus)  
keys.  
3. Turn on treadmill power switch on side of treadmill at  
right base. (Have someone help or use your foot to turn on  
power switch.)  
4. Hold the 3 keys Start, + (plus) and – (minus) for about ten  
seconds, then release. The two user programs should have  
been cleared.  
26  
P E R F O R M A N C E S E R I E S O W N E R S G U I D E  
Download from Www.Somanuals.com. All Manuals Search And Download.  
chapter four  
Audio and Video System  
for the PS 500/700  
Treadmills  
In This Chapter:  
Audio & Video System  
Cable Connections  
Chapter 1: Basic Operation  
Chapter 2: Heart Rate Control Workouts  
Chapter 3: User Workouts  
Chapter 4: Audio and Video Systems  
Chapter 5: Designing an Exercise Program  
Chapter 6: Care and Maintenance  
27  
Download from Www.Somanuals.com. All Manuals Search And Download.  
Built-in Audio & Video System  
CHAPTER FOUR: AUDIO AND VIDEO SYSTEMS  
The PS 500, and PS 700 have a built-in audio and video system.  
This system can:  
Play back audio and video from DVD players or VCRs.  
Tune and play television signals from cable or antenna inputs.  
Play audio from music players such as iPods®, generic MP3  
players and CD players.  
Use the [av/tv/mp3] key to select between different audio/  
video inputs.  
Connections  
Connect a DVD player or VCR through the red, white and yellow  
jacks on the back of the console.  
28  
P E R F O R M A N C E S E R I E S O W N E R S G U I D E  
Download from Www.Somanuals.com. All Manuals Search And Download.  
Cable Connections  
CHAPTER FOUR: AUDIO AND VIDEO SYSTEMS  
Connect a cable TV feed or antenna through the coaxial cable  
connector at the bottom of the right pedestal leg.  
Connect headphones into the  
port. Connect the headphone  
port.  
output of your music player into the  
Change Display key  
toggles between a video playback and the  
treadmill’s progress display.  
Mode key changes set up parameters for the video system.  
29  
P E R F O R M A N C E S E R I E S O W N E R S G U I D E  
Download from Www.Somanuals.com. All Manuals Search And Download.  
chapter five  
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 Aerobic Fitness  
Managing Weight  
Sports Training  
Chapter 1: Basic Operation  
Chapter 2: Heart Rate Control Workouts  
Chapter 3: User Workouts  
Chapter 4: Audio and Video Systems  
Chapter 5: Designing an Exercise Program  
Chapter 6: Care and Maintenance  
31  
Download from Www.Somanuals.com. All Manuals Search And Download.  
The F.I.T. Concept Defined  
CHAPTER FIVE: DESIGNING AN EXERCISE PROGRAM  
The workout portion of your exercise program consists of three  
major variables: Frequency, Intensity, and Time.  
What is  
the F.I.T.  
Concept?  
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 are just beginning an exercise program, you may be most  
comfortable walking at a speed of 1-2 mph. As you use your  
treadmill regularly, higher speeds may be more comfortable and  
more effective.  
Inability to maintain a smooth, rhythmic motion suggests that your  
speed and/or elevation may be too great.  
If you feel out of breath before you have exercised 12 minutes, you  
are probably exercising too hard.  
32  
P E R F O R M A N C E S E R I E S O W N E R S G U I D E  
Download from Www.Somanuals.com. All Manuals Search And Download.  
More F.I.T. Concept Overview  
CHAPTER FIVE: DESIGNING AN EXERCISE PROGRAM  
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  
speed and/or incline on the treadmill to raise your heart rate to the  
level recommended by your doctor. The incline feature can be used  
to greatly increase the workload without increasing speed.  
METs  
One MET is the amount of energy your body uses when you're  
resting. If a physical activity has an equivalent of 6 METs, its energy  
demands are 6 times that of your resting state. The MET is a useful  
measurement because it accounts for differences in body weight.  
See Appendix B for more details.  
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.  
33  
P E R F O R M A N C E S E R I E S O W N E R S G U I D E  
Download from Www.Somanuals.com. All Manuals Search And Download.  
Utilizing the F.I.T. Concept  
CHAPTER FIVE: 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.  
Using the  
F.I.T. Concept  
You can get valuable fitness benefits from your True treadmill.  
Your Fitness  
Using the treadmill regularly may increase the ability of your heart Program  
and lungs to supply oxygen and nutrients to exercising muscles  
over an extended period of time. The treadmill will also help you  
develop added muscle endurance and balanced strength throughout  
your body.  
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. Exercise below 60 percent gives your heart and lungs  
little conditioning."  
34  
P E R F O R M A N C E S E R I E S O W N E R S G U I D E  
Download from Www.Somanuals.com. All Manuals Search And Download.  
Beginning Your F.I.T. Program  
CHAPTER FIVE: DESIGNING AN EXERCISE PROGRAM  
In addition to monitoring your heart rate as you exercise, be certain  
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  
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. Begin each workout by walking even if you plan to run.  
Start slowly, exploring different speeds until you can comfortably  
sustain your speed.  
Beginning  
Your 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.  
35  
P E R F O R M A N C E S E R I E S O W N E R S G U I D E  
Download from Www.Somanuals.com. All Manuals Search And Download.  
Your F.I.T. Program Continued  
CHAPTER FIVE: 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. Walk  
naturally and avoid jerking motions that can cause pulled muscles,  
sprained joints, and loss of balance.  
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 day 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.  
36  
P E R F O R M A N C E S E R I E S O W N E R S G U I D E  
Download from Www.Somanuals.com. All Manuals Search And Download.  
Establishing and Maintaining Fitness  
CHAPTER FIVE: DESIGNING AN EXERCISE PROGRAM  
If you can sustain 12 but not 20 continuous minutes of  
exercise in your target heart rate zone:  
Establishing  
Aerobic  
Fitness  
Exercise three to five days a week.  
Rest at least two days per week.  
Maintaining  
Aerobic  
Try to reach and maintain 60-75 percent of your maximum heart  
rate with moderate rhythmic exercise.  
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.  
37  
P E R F O R M A N C E S E R I E S O W N E R S G U I D E  
Download from Www.Somanuals.com. All Manuals Search And Download.  
Weight and Sports Training Programs  
CHAPTER FIVE: 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.  
38  
P E R F O R M A N C E S E R I E S O W N E R S G U I D E  
Download from Www.Somanuals.com. All Manuals Search And Download.  
chapter six  
Care and  
Maintenance  
In This Chapter:  
Treadbelt Lubrication  
Regular Cleaning  
Treadbelt Adjustment  
Treadbelt Tension  
Chapter 1: Basic Operation  
Chapter 2: Heart Rate Control Workouts  
Chapter 3: User Workouts  
Chapter 4: Audio and Video Systems  
Chapter 5: Designing an Exercise Program  
Chapter 6: Care and Maintenance  
39  
Download from Www.Somanuals.com. All Manuals Search And Download.  
Lubrication and Cleaning  
CHAPTER SIX: CARE AND MAINTENANCE  
Your True treadmill is constructed of quality materials and  
manufactured to provide many years of faithful service. Simple  
routine cleaning and a preventive maintenance program will extend  
the life of your treadmill.  
To prevent electrical shock, be certain the treadmill is turned off  
and unplugged from the electrical outlet before performing any  
cleaning or routine maintenance.  
For average use of your treadmill, True recommends you lubricate  
under the treadbelt once per year. For heavy use, which is more  
than 10 hours per week, True recommends lubricating every six  
months.  
Treadbelt  
Lubrication  
Please contact your dealer to obtain the proper lubricants.  
Daily: Perspiration should be wiped from the control console and  
Regular  
Cleaning  
treadmill surfaces after your workout.  
Weekly: You should wipe down your treadmill once a week with a  
water dampened, soft cloth. Be careful not to get excessive moisture  
between the edge of the overlay panel and the console, as this might  
create an electrical hazard or cause the electronics to fail.  
Important: do not clean or wipe under the running belt.  
Monthly: Clean dust and dirt that might accumulate under and  
behind your treadmill once a month. Small rubber particles from  
the soles of walking shoes will accumulate alongside the belt and  
also behind the unit.  
40  
P E R F O R M A N C E S E R I E S O W N E R S G U I D E  
Download from Www.Somanuals.com. All Manuals Search And Download.  
Treadbelt Adjustment  
CHAPTER SIX: CARE AND MAINTENANCE  
Expert service and maintenance at a reasonable cost are available  
through your factory-trained, authorized True dealer. The dealer  
maintains a stock of repair and replacement parts and has the  
technical knowledge to meet your service needs.  
Expert  
Service  
Your treadmill's running belt has been properly aligned at the  
factory. However, when the treadmill is used on an uneven surface,  
please follow these instructions:  
Treadbelt  
Adjustment  
1 - Stand beside the treadmill, place the safety key onto  
the control panel and follow operating instructions  
for running the treadmill at 5 mph.  
2 - If the belt is off-center to the right, turn the left  
roller adjustment bolt counter clock-wise 1/4 turn.  
If the belt is off-center to the left, turn the left roller  
adjustment bolt 1/4 turn clockwise.  
3 - Let the machine run for several minutes to check  
the alignment. (Belt alignment does not need to  
be perfect.) If more correction is needed, turn the  
adjustment bolt 1/4 turn and check again.  
41  
P E R F O R M A N C E S E R I E S O W N E R S G U I D E  
Download from Www.Somanuals.com. All Manuals Search And Download.  
Treadbelt Tension  
CHAPTER SIX: CARE AND MAINTENANCE  
Turn both rear roller adjustment bolts counter-clockwise until  
treadbelt just begins slipping when walking on it, then turn both  
rear roller adjustment bolts clockwise in equal quarter turn  
increments until treadbelt stops slipping.  
Treadbelt  
Tension  
Note: Be sure to run on treadbelt to ensure that the treadbelt does  
not slip while under load.  
42  
P E R F O R M A N C E S E R I E S O W N E R S G U I D E  
Download from Www.Somanuals.com. All Manuals Search And Download.  
appendix a  
Target Heart Rate  
Chart  
A Guide to Help You Pick an Initial Target  
Heart Rate  
43  
Download from Www.Somanuals.com. All Manuals Search And Download.  
APPENDIX A - TARGET HEART RATE CHART  
45  
P E R F O R M A N C E S E R I E S O W N E R S G U I D E  
Download from Www.Somanuals.com. All Manuals Search And Download.  
appendix b  
METs Table  
How Speed and Incline Affect Workload,  
Expressed in METs  
47  
Download from Www.Somanuals.com. All Manuals Search And Download.  
APPENDIX B - METS TABLE  
49  
P E R F O R M A N C E S E R I E S O W N E R S G U I D E  
Download from Www.Somanuals.com. All Manuals Search And Download.  
TRUE offers a full line of  
premium cardiovascular and  
flexibility equipment.  
ES.90 Treadmill  
PS800 Treadmill  
TRUEStretch  
ES 9.0 Recumbent  
Download from Www.Somanuals.com. All Manuals Search And Download.  
F o u n d e d 1 9 8 1  
865 Hoff Road  
O’Fallon, MO 63366  
800.426.6570  
truefitness.com  
©2007 TRUE FITNESS TECHNOLOGY, INC.  
TRUE is a registered trademark of TRUE FITNESS.  
Specifications subject to change.  
Rev4, SR 10-07  
Download from Www.Somanuals.com. All Manuals Search And Download.  

Targus Universal Remote AMP05US User Manual
Teac Stereo System AG H600NT User Manual
Tech Craft TV Video Accessories SHK4836E User Manual
Ultimate Support Systems Speaker System ts 90 User Manual
Ultimate Support Systems Switch AX 90B User Manual
Venturer Flat Panel Television PLV7615H User Manual
Viking Ventilation Hood VIVC User Manual
Vonage Cordless Telephone MD6400 User Manual
Vornado Electric Heater TAVH10 User Manual
VTech Telephone VT DS6121 User Manual