Page 2 - Thank You For Selecting True
In 1981, Frank Trulaske launched TRUE Fitness®, and began manufacturing hand- crafted treadmills. His team’s obsession with quality has propelled TRUE to the top of the fitness industry and has created one of America’s oldest, largest and most respected fitness equipment manufacturers. Over the year...
Page 3 - ES9.0 Bikes Owner’s Guide; Review for Your Safety
ES9.0 Bikes Owner’s Guide 3 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 exe...
Page 4 - Quick Start
ES9.0 Bikes Owner’s Guide 4 Quick Start Just Get On and Ride! Starting Up Pausing Your Workout Change the Data Display The best way to learn to use the ES9.0 bike is to keep pressing keys to see what happens — explore it at your own pace. Remember: the bike must be plugged into a wall outlet using t...
Page 5 - Table of Contents
ES9.0 Bikes Owner’s Guide 5 Table of Contents Quick Start ....................................................................................4 1. Riding Your Bike........ ..............................................................6 Basic Operation (except console) 2. The Display....................
Page 6 - Chapter One; Riding Your Bike; Getting Comfortable
Chapter One Riding Your Bike In This Chapter: Getting Comfortable Using the Chest Strap Using Contact Heart Rate For Best Results Chapter 1: Riding Your Bike Chapter 2: The Display Chapter 3: Pre-Set Workouts Chapter 4: Heart Rate Control Chapter 5: Designing an Exercise Program Chapter 6: Care and ...
Page 9 - Using the Chest Strap
ES9.0 Bikes Owner’s Guide 9 The ES9.0 bike has two ways of monitoring your heart rate: 1. By using a chest strap that transmits your heart rate to the bike via radio. 2. By using the metal contact heart rate pads on the handlebars. Although your bike functions fine without using the heart rate monit...
Page 11 - Using Contact Heart Rate
ES9.0 Bikes Owner’s Guide 11 Contact Heart Rate (CHR) Using Contact Heart Rate chapter One: Riding Your Bike The contact heart rate system lets you monitor your heart rate without wearing a strap. Gently grasp the contact heart rate pads as shown below. When the system detects your hands, a red hear...
Page 12 - For Best Results
ES9.0 Bikes Owner’s Guide 12 For Best Results chapter One: Riding Your Bike For Best Results 1. Exercise with smooth body motions. Avoid excessive body motion, especially in your arms and upper body. 2. Breathe smoothly and regularly, and avoid talking. (Talk - ing will cause unrepresentative heart ...
Page 13 - Chapter Two; The Display; Your Display
Chapter Two The Display In This Chapter: Your Display The Upper Panel The Lower Panel Chapter 1: Riding Your Bike Chapter 2: The Display Chapter 3: Manual and Pre-Set Programs Chapter 4: Heart Rate Control Chapter 5: Designing an Exercise Program Chapter 6: Care and Maintenance
Page 15 - The Upper Panel
ES9.0 Bikes Owner’s Guide 15 The Upper Panel chapter Two: The Display Time: The amount of time remaining in your workout. If you press , this becomes elapsed time: how long you’ve been working out so far.* Work Level: The selected workout level. Distance: An estimate of how far you would have travel...
Page 16 - The Lower Panel
ES9.0 Bikes Owner’s Guide 16 The Lower Panel chapter Two: The Display Start: Starts a workout Workload: Adjusts work- load up and down. Keys repeat if held down. Enter: Accepts the current data entry. Pre-set Workouts: Selects desired workout profile. Random: Generates a different program profile ea...
Page 17 - Chapter Three; How These Modes Work
Chapter Three Pre-Set Workouts In This Chapter: How These Modes Work Workout Profiles How Your Bike Controls Your Workout Chapter 1: Riding Your Bike Chapter 2: The Display Chapter 3: Pre-Set Workouts Chapter 4: Heart Rate Control Chapter 5: Designing an Exercise Program Chapter 6: Care and Maintena...
Page 19 - Workout Profiles; Cardio Challenge
ES9.0 Bikes Owner’s Guide 19 Workout Profiles chapter Three: Pre-Set Workouts Workout Profiles Cardio Challenge FAt Burn Hills
Page 20 - Chapter Four; Heart Rate Control; Introduction to HRC
Chapter Four Heart Rate Control In This Chapter: Introduction to HRC Types of HRC Heart Rate Control workouts Important Points About HRC Chapter 1: Riding Your Bike Chapter 2: The Display Chapter 3: Pre-Set Workouts Chapter 4: Heart Rate Control Chapter 5: Designing an Exercise Program Chapter 6: Ca...
Page 22 - Types of HRC
ES9.0 Bikes Owner’s Guide 22 Types of HRC chapter Four: Heart Rate Control Types of HRC Maximum Heart Rate And Target Heart Rate The ES9.0 bike has two types of heart rate control: • Constant : pick a target heart rate, and the bike will control your workout from the very beginning so that you reach...
Page 23 - Heart Rate Control Workouts
ES9.0 Bikes Owner’s Guide 23 Constant HRC Cruise Control Constant HRC is the best-known type of HRC, and is the easiest to use. The bike will gradually raise your heart rate so that you reach your target within 5 to 7 minutes. Note that as you tire during your workout, especially in the last third, ...
Page 24 - Important Points About HRC
ES9.0 Bikes Owner’s Guide 24 Target Heart Rate Tips The heart rate monitor transmitter strap should be worn according to the guidelines in Chapter 1 . If the transmitter strap is adjusted or moved while exercising, heart rate monitoring may be temporarily affected. If communication is lost for 30 se...
Page 25 - Chapter Five; Designing an Exercise; Establishing and Maintaining Fitness
Chapter Five Designing an Exercise Program In This Chapter: The F.I.T. Concept Defined Utilizing the F.I.T. Concept Beginning Your F.I.T. Program Establishing and Maintaining Fitness Weight Management Sports Training Program Chapter 1: Riding Your Bike Chapter 2: The Display Chapter 3: Manual and Pr...
Page 26 - Frequency: How Often You Exercise
ES9.0 Bikes Owner’s Guide 26 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. Frequency: How Often You Exercise You should exercise three to five times a week to impr...
Page 27 - Time: How Long You Exercise
ES9.0 Bikes Owner’s Guide 27 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 exer...
Page 30 - Workout: Brisk and Rhythmic Exercise; Beginning a Fitness Program
ES9.0 Bikes Owner’s Guide 30 Your F.I.T. Program chapter Five: Designing an Exercise Program Workout: Brisk and Rhythmic Exercise The workout trains and conditions your heart, lungs, and mus- cles to operate more efficiently. Increase exercise in response to your heart rate to train and strengthen y...
Page 32 - Weight Management
ES9.0 Bikes Owner’s Guide 32 Weight Management chapter Five: Designing an Exercise Program 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 work- outs with a moderate de...
Page 33 - A Sports Training Program
ES9.0 Bikes Owner’s Guide 33 A Sports Training Program chapter Five: Designing an Exercise Program Sports Training When you are training to improve strength and performance: Exercise four to five days a week. Alternate exercise days and intervals of hard to very hard exercise with easy to moderate e...
Page 34 - Chapter Six; Care and Maintenance; How to Care for Your Bike
Chapter Six Care and Maintenance In This Chapter: How to Care for Your Bike Chapter 1: Riding Your Bike Chapter 2: The Display Chapter 3: Manual and Pre-Set Programs Chapter 4: Heart Rate Control Chapter 5: Designing an Exercise Program Chapter 6: Care and Maintenance
Page 35 - How to Care For Your Bike
ES9.0 Bikes Owner’s Guide 35 How to Care For Your Bike chapter Six: Care and Maintenance How to Care For Your Bike Your ES9.0 bike doesn’t require any routine maintenance, not even lubrication. Keeping it clean is the most important task. After every workout: Perspiration should be wiped from the co...
Page 36 - Maximum Heart Rate and
Appendix A Maximum Heart Rate and Target Heart RAte Appendix A
Page 39 - Specifications; Appendix B
