True FitnessメーカーES9.0 + ES7.0の使用説明書/サービス説明書
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ES9.0 + ES7.0 Treadmill Owne r's M anu al truefitness.com / 800.426.6570 / 1.636.272.7100.
In 1981, F rank T rulaske launched TRUE Fitness®, and b egan manufacturing premium hand-craf ted treadmills . His team ’ s obse ssion with quality has prop elled TRUE to the top of the f itness industr y and has created one of America ’ s oldest , largest and most respe cte d fitness e quipment manufacturers.
ES Treadmills Owne r’ s Guide 3 Whe n u sing thi s ex erc ise machine, ba sic pr ecaut ions should always be follow ed, including the following : Read and understand all instr uctions and war nings prior to use. Obtain a me dical exam before beg inning any e xercise program.
ES Treadmills Owne r’ s Guide 4 Do not exc e ed ma ximum user weight of 400 lbs . Keep the top side of the moving surface clean and dr y . Keep children and animals away . This treadmill is intended for residential use only . All ex ercis e equipment is potentially haz ardous.
ES Treadmills Owne r’ s Guide 5 Quick Star t into a manual workout by pressing , or s et up a different workout by sele cting a workout and adju sting s ettings if necessar y . Use keys , or numeric ke ys and press to accept e ach se tting. Y ou can keep tuning your workout setup by rep eatedly pressing to go to the next se tting.
ES Treadmills Owne r’ s Guide 6 T ab le o f Co nte nts Quick Start .......................................................................................5 1. Ba sic Operation (ex cept console).............................................8 2. Console Op eration.
ES Treadmills Owne r’ s Guide 7 Place your feet on the straddle covers. A ttach the safety lanyard to your waistband. Place the safety key on the ke y holder . Set up your workout (se e Chapter 1) and press . Stop the treadmill by re ducing spe ed to 2 mph, then press .
Bas i c O p er a ti o n In T h is Chapter: Using The Keyboard Manual & Quick W orkouts O ther S ettings Hear t Rate Monitoring Contact Hear t Rate Special W orkouts Classic P re -Set W orkouts Cha.
ES Treadmills Owne r’ s Guide 9 Us ing the Keyboard C O : B O Selecting W orkout s: Press any of the workout keys and press to beg in your workout using the def ault settings .
ES Treadmills Owne r’ s Guide 10 P ress Q uick St art : Start the treadbelt at 0.5 mph at the def ault workout time of 30 minut e s. Setting T ime or D ist ance T arg ets : Enter your weight and press . Now either enter a workout time and press , or press to be prompted for a target distance.
ES Treadmills Owne r’ s Guide 11 Manual & Qu ick Wo rkouts C O : B O Manual & Qu ick Wo rkouts C O : B.
ES Treadmills Owne r’ s Guide 12 Quick Speed Impor tant : Q uick sp ee d ke ys change sp ee d with a single ke y press , s o t ake care in the ke ys you press. Press , lighting the enable L ED . Now the numeric ke ys function a s sp ee d change ke ys from 1 mph to 9 mph.
ES Treadmills Owne r’ s Guide 13 O ther S ettings C O : B O Calorie goal allows you to choose the number of c alories you wish to burn, and the treadmill will c alculat e the required sp ee d and incline to a ttain this goal, including a 3-min ute w arm up and 3-minute c o ol down.
ES Treadmills Owne r’ s Guide 14 Y our ES S eries treadmill als o comes with advanced workouts options for thise lookig n to get the most out of their training . Qu ick W orkout K e ys [w alk , wa lk+run, r un] Use these keys to se t up your favorite training spee ds .
ES Treadmills Owne r’ s Guide 15 W eig ht Loss By pressing the “ W eight Lo ss” key , u sers have t he option of choosing one of si x separate programs that assist us ers in achiev ing their weight loss goals .
ES Treadmills Owne r’ s Guide 16 5K and 10k Runs ese are fi x e d-distance workouts , much as you would run a 5k or 10k road course. Choo se your preferred distance and press Start .
ES Treadmills Owne r’ s Guide 17 This treadmill can monitor your heart rate using either the chest strap provide d w ith the treadmill or the met al g rips on the hand rails (called contact heart rate or C HR pads).
ES Treadmills Owne r’ s Guide 18 Co nt act H ear t Ra te C O : B O Co nt act Hear t R a te (CHR) The contact heart rate (C HR) system let s you monitor your he art rate without wear ing a strap.
ES Treadmills Owne r’ s Guide 19 1. Exercise w ith smo oth b ody motions . 2. Breathe smoothly and regularly , and avoid talk ing . (T alk ing w ill cause unrepresentative he art rate spikes of 5 to 10 bpm.) 3. Grip the pad s lightly , not tightly .
ES Treadmills Owne r’ s Guide 20 A Note on CHR Accur ac y CHR monitoring may b e a bit less accurat e than a chest strap , since the heart rate signals are much stronger at the chest. About 5% of the population cannot be picked up by any CHR system.
ES Treadmills Owne r’ s Guide 21 Each workout has a four -minute warm up and a two-minute cool down. Spe ed or g rade changes stay in effect until the next c hange is requeste d by the program. Changing the default workout time adds or removes seg ments ; it does not stretch or compr e ss the workout profile.
ES Treadmills Owne r’ s Guide 22 Z ero-grade walking or running interv als are in one-min ute seg ments . Grade changes are p ermanent ; sp ee d change s af fect the current one-minut e se gment only . Z ero-grade gradually increas es spe ed then de crea ses spe ed, changing once per minute .
ES Treadmills Owne r’ s Guide 23 These are TRUE’ s or iginal four pre-s et workouts. Chang ing the workout time stretches and compresses the workout profile, in contrast to the four ne w pre-set workouts . O ther dif ferenc e s are explained below in the individual workout sec tions.
ES Treadmills Owne r’ s Guide 24 Speed Inter v als 2 Actu al Speed D i s p l ay Different from Spe ed Inter vals 1 with the sp eed changing in var y ing amounts . When the treadmill is changing to a ne w target sp ee d, the matrix display readout will display the actual spe ed.
C o nso le O p er a ti o n Chapter T wo Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Hear t Rate Control Workouts Chapter 4: User W orkouts Chapter 5: Gerk in F itness T est Chap.
ES Treadmills Owne r’ s Guide 26 Co nso le O pera tio n C T: ES K ES9.0 & 7.0 Ke yboard Numeric Key s Direct entry of numeric data . Enter Accepts workout parameters , and toggles the dual function displays .
ES Treadmills Owne r’ s Guide 27 Co nso le O pera tio n C T: D ES9.0 D is pla y.
ES Treadmills Owne r’ s Guide 28 Co nso le O pera tio ns C T: D ES7.0 D is pla y.
Hear t Ra te C o ntr o l Wo rkouts In Th is Chapter: HRC Introduction HRC T ypes & W orkout Guide W or kout S etup During Y our W orkout Tips & How HRC W orks Examples and Cruise Control Impor.
ES Treadmills Owne r’ s Guide 30 HRC I ntro ductio n C T : HR C W TRUE’ s hear t rat e control (HRC ) workouts le t the treadmill monitor your r.
ES Treadmills Owne r’ s Guide 31 HR C T yp es + Wo rko ut Gu id e C T: HRC W Four Basi c T ypes o f HR C Wo rkouts V arious typ es of He art Rate Control (HRC) are a v ailable on E S Ser ies treadmills .
ES Treadmills Owne r’ s Guide 32 Wo rk out S etu p C T : HR C W 1 - Put on a P olar® or compatible transmitter chest strap a s de scrib ed in sec tion C hapt er 1. 2 - Press the key until you reach your desired workout, then press .
ES Treadmills Owne r’ s Guide 33 Durin g Y our Wo rkout Du ring Y our Wo rkout C T: HRC W Y our treadmill c an rememb er more than one workout setup for a hear t rat e control workout. The ES9.0 and E S7.
ES Treadmills Owne r’ s Guide 34 Ti p s o n the W arm U p St age Tips and How HRC Wo rks C T : HR C W Ho w the HRC System Co ntrols your Hear t Ra te The treadmill operates in a manual control mo de dur ing the warm- up stage.
ES Treadmills Owne r’ s Guide 35 E xamples o f HRC Wo rkouts E x a mples and Cru is e Co ntro l C T: HRC W Cruise Co ntrol 1 - A user who physically cannot walk over 2.5 mph can safely us e he art rate control by entering maximum spe ed of 2.
ES Treadmills Owne r’ s Guide 36 Ho w Cruise Co ntrol Determi nes Y our E xercise Intensity E xamples o f Runn ing Wo rkouts Usi ng Cruise Co ntrol E xamples o f W alkin g Wo rkouts Usi ng Cruise Co ntrol If you enter the HRC stage below 5 mph, the spe ed you ent er will be the maximum spee d of your workout.
ES Treadmills Owne r’ s Guide 37 Impo r t ant Po ints About Hear t R a te Co ntrol The hear t rat e monitor transmitter strap provided with your treadmill should b e wor n directly against your skin at about one inch b elow the pe ctoral muscles/breast line.
ES Treadmills Owne r’ s Guide 38 T wo users we aring the same kind of transmitter at the same time and in clos e proximity may cause false he art rate display readings . Use only the transmitter provide d w ith your TRUE H RC treadmill or a Polar® brand stand ard transmitter .
Cust o m Wo rkouts In T h is Chapter: User Prog rams Quick workout Keys F av orites Key Calorie Goal Chapter Four Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Hear t Rate Control.
ES Treadmills Owne r’ s Guide 40 During a manually-contr olle d workout, ES Series treadmills always " re c ord" the changes you make in spee d or incline.
ES Treadmills Owne r’ s Guide 41 Qu ick Wo rk out Keys C F: C W Use these keys to set up your f a vor ite training spee ds .
ES Treadmills Owne r’ s Guide 42 F a vo rites Ke y C F: C W Under the F avorites you may select : Custom W orkout : pick the spe ed, incline, workout time, and duration of each segment of a custom workout.
ES Treadmills Owne r’ s Guide 43 F a vo rites Ke y C F: C W S etting Up a C u stom Inter val W orkout 1. Press F avorites until you see the Custom W orkout prompt, then press Enter . A t the NEW PRO G YES? prompt, select YE S.
ES Treadmills Owne r’ s Guide 44 Calorie goal allows you to choose the number of c alories you wish to burn, and the treadmill will c alculat e the required sp ee d and incline to a ttain this goal, including a 3-min ute w arm up and 3-minute c o ol down.
ES Treadmills Owne r’ s Guide 45 5. If your calorie goal exc e eds the ability of the tr e admill to a ttain, you will b e re-prompt e d to either r e duce your calorie goal or increas e your maximum spe ed. 6. When your calorie goal is within the abilities of the treadmill, press Start .
Gerki n Fitn ess T est In T h is Chapter: Using the G erk in Fitness T est Ac curac y of the Gerk in F itness T est Chapter Five Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Hear.
ES Treadmills Owne r’ s Guide 47 Us ing The G e rkin Fitness Test C F: G F T One way to measure your overall fitne ss is to take a Gerkin fitne ss test.
ES Treadmills Owne r’ s Guide 48 The scientific journal, O ccupational Medicine, published a study in 2004 on the accuracy of the G erkin test. The conclusion: “ The Gerkin treadmill protocol over.
RxHR C In T h is Chapter: RxHRC Setup W or kout Suggestion Chapter Six Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Hear t Rate Control Workouts Chapter 4: Custom W or kouts Chap.
ES Treadmills Owne r’ s Guide 50 R xHRC S etu p C S: RHRC RxH RC Creates a 21- to 24-week training prog ram w ith a progressive increas e in workout intensity and duration.
ES Treadmills Owne r’ s Guide 51 Wo rk out Suggesti o n C S: RHRC Wo rkout Suggestio n Fitness goal : choose from eas y improvement, moderate impr ovement , or aggressive improvemen t . Creat ing the T raining P ro gram: RxH RC now creates and saves your entire training program.
F ans In T h is Chapter: F ans Chapter Se ven Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Hear t Rate Control Workouts Chapter 4: Custom W or kouts Chapter 5: Gerk in F itness T.
ES Treadmills Owne r’ s Guide 53 The fans have two sp ee ds plus of f. T he default is medium spe ed. F ans C S : F F ans o n ES9.
D es i gn i n g an E xer cis e P r ogr a m In Th is Chapter: The F .I.T . Concept Defined F .I.T . Conc ept O verview Utilizing the F .I.T . Conc ept Beginning Y our F .
ES Treadmills Owne r’ s Guide 55 The F .I.T . Co nce pt D ef ined C E : D E P The workout portion of your ex ercise prog ram consist s of three major v ariables : F requenc y , Intensity , and T ime.
ES Treadmills Owne r’ s Guide 56 As your fitness le vel improves , you w ill ne ed to increas e your workout intensity in order to reach your target heart rate. The first increa se ma y b e ne cessar y after two to four weeks of regular ex ercis e. Ne ver ex cee d your t arget he art rate zone.
ES Treadmills Owne r’ s Guide 57 F .I.T . Co nce pt Over view C E : D E P Utilizing the F .I.T . Con cept C E : D E P The F .
ES Treadmills Owne r’ s Guide 58 In addition to monitoring your heart rate a s you exercise, b e certain of how quickly your hear t rate recovers . If your hear t rate is over 120 b eats per minute .
ES Treadmills Owne r’ s Guide 59 W orkout: Brisk and Rhythmic Exer cise The workout trains and conditions your he art , lung s , and muscles to op erate more efficiently . Increa se ex ercise in response to your heart rate to train and streng then your cardiova scular system.
ES Treadmills Owne r’ s Guide 60 If you c an su stain 12 but not 20 con tinuous minutes of ex ercis e in your target heart rate zone: Exercise three to five days a week . Rest at le ast two days p er we ek . T r y to reach and maintain 60-75 percent of your maximum hear t rate with moderate rh y thmic exercise.
ES Treadmills Owne r’ s Guide 61 Est ablis hi ng Aerob ic Fitness M a in t a ining Aerob ic Fitness T r y to reach and maintain 60-75 percent of your maximum hear t rate with mo derate exer c ise. Exercise for 30-45 minutes at 60-65 percent of your target heart rate.
Care an d M ai ntenan ce In Th is Chapter: Lubrication and Cleaning T readbelt Adjustment T readbelt T ension Chapter Ni n e Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Hear t R.
ES Treadmills Owne r’ s Guide 63 L u b rica tio n and Cleanin g C N : C M Y our TR UE treadmill is constructe d of quality materials and manufactured to provide many years of f aithful ser vice.
ES Treadmills Owne r’ s Guide 64 M onthly : C lean dust and dir t that might accumulate under and behind your treadmill once a month. Small rubb er p articles from the s oles of w alking shoes will accumulate alongside the belt and also behind the unit .
ES Treadmills Owne r’ s Guide 65 Treadb e l t Te ns io n C N : C M T ur n b oth re ar roller adjustment b olts counter -.
ES Treadmills Owne r’ s Guide 66 Sympt om/So l utio n Gu ide C N : C M SYMPTOM CA USE S OLUTI ON Circuit breaker on treadmill trips when the p ower cor d is plugged into w all.
ES Treadmills Owne r’ s Guide 67 SYMPTOM CA USE S OLUTI ON T readbelt tracks left to r ight A . Uneven f loor B. Rear roller not properly adjusted Move treadmill to even surface or level with shims. See Adjustment section. See Adjustment section. T readmill trips household circuit breaker A .
ES Treadmills Owne r’ s Guide 68 E1:IN CLINE Incline moving when not commanded to. E1:R AN GE Difference b etween zero position and maximum incline not suff icient. E1:ST A LL Incline not mov ing when commanded to. E2:OV ER SPEED This er ror o ccurs when an acce leration of greater than 2.
ES Treadmills Owne r’ s Guide 69 S e r vice Messages C N : C M The following ser v ice message s w ill b e displayed as they o ccur , as well as for the subse quent si x safety ke y ins ertions .
T ar get Hear t Ra te Char t A Guid e t o Help Y ou Pi ck an In itial T ar get Hear t Ra te ap p en dix a.
ES Treadmills Owne r’ s Guide 71 A A T H R C .
Sp eci fi ca ti o ns ap p en dix b.
ES Treadmills Owne r’ s Guide 73 S ES9.0 ES7.0 Motor TRUE 4hp DC Quiet-Drive TRUE 4hp DC Quiet-Drive Commercial Frame 1 1-Guage Heavy Duty W elded Steel 1 1.
B i b li ogr ap hy References an d Selected Readin gs b i b liograp hy.
ES Treadmills Owne r’ s Guide 75 American College of Spor ts Medicine, ACSM's Guideli ne s f or E xerc ise T e sting and P re scr iption . 6th e dition. Philadelphia: Lippincott W illi ams & W ilkins , 2000.
ES Treadmills Owne r’ s Guide 76 Robergs , Rober t A . and L andwehr , Rob erto. (2002) The Surprising Histor y of the "HRma x = 220 - age " Equation. Jour nal of Exer c ise Ph ysiolo gy , 5(2). I SSN 1097-9751.2 Article URL : <http://w ww.
©2008 TRUE FITNESS TECHNOLOGY , INC. TRUE is a registered trademark of TRUE FITNESS. Specifications subject to change. Founded 1981 865 Hoff Road St. Louis, MO 63366 800.
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