Page 2 - Thank You For Selecting True
In 1981, Frank Trulaske launched TRUE Fitness®, and began manufacturing premium 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 t...
Page 3 - Review for Your Safety; Important Safety Instructions
ES Treadmills Owner’s Guide 3 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 f...
Page 5 - Quick Start
ES Treadmills Owner’s Guide 5 Quick Start into a manual workout by pressing , or set up a different workout by selecting a workout and adjusting settings if necessary. Use keys, or numeric keys and press to accept each setting. You can keep tuning your workout setup by repeatedly pressing to go to t...
Page 6 - Table of Contents
ES Treadmills Owner’s Guide 6 Table of Contents Quick Start .......................................................................................5 1. Basic Operation (except console).............................................8 2. Console Operation....................................................
Page 7 - Starting And Stopping the
ES Treadmills Owner’s Guide 7 Place your feet on the straddle covers. Attach the safety lanyard to your waistband. Place the safety key on the key holder. Set up your workout (see Chapter 1) and press . Stop the treadmill by reducing speed to 2 mph, then press . Starting And Stopping the Treadmill S...
Page 8 - Basic Operation; Chapter One
Basic Operation In This Chapter: Using The Keyboard Manual & Quick Workouts Other Settings Heart Rate Monitoring Contact Heart Rate Special Workouts Classic Pre-Set Workouts Chapter One Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Heart Rate Control Workouts Chapter 4: User...
Page 9 - Using the Keyboard
ES Treadmills Owner’s Guide 9 Using the Keyboard Chapter One: Basic Operation Selecting Workouts: Press any of the workout keys and press to begin your workout using the default settings. The Special Workout keys have multiple choices under each key; press the key multiple times to access the additi...
Page 10 - Manual & Quick Workouts
ES Treadmills Owner’s Guide 10 Press Quick Start: Start the treadbelt at 0.5 mph at the default workout time of 30 minutes. 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 adjustin...
Page 12 - Other Settings
ES Treadmills Owner’s Guide 12 Quick Speed Important: Quick speed keys change speed with a single key press, so take care in the keys you press. Press , lighting the enable LED. Now the numeric keys function as speed change keys from 1 mph to 9 mph. Quickspeed is functional in any workout except fit...
Page 15 - Weight Loss
ES Treadmills Owner’s Guide 15 Weight Loss By pressing the “Weight Loss” key, users have the option of choosing one of six separate programs that assist users in achieving their weight loss goals. These programs are: Calorie Goal Hill Intervals Leg Shaper Sports Training Calorie Burn HRC Performance...
Page 17 - Heart Rate Monitoring
ES Treadmills Owner’s Guide 17 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 connec...
Page 18 - Contact Heart Rate
ES Treadmills Owner’s Guide 18 Contact Heart Rate Chapter One: Basic Operation Contact Heart Rate (CHR) 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. When the system detects your hands, the Heart Rate ...
Page 21 - Special Workouts
ES Treadmills Owner’s Guide 21 Each workout has a four-minute warm up and a two-minute cool down. Speed or grade changes stay in effect until the next change is requested by the program. Changing the default workout time adds or removes segments; it does not stretch or compress the workout profile. ...
Page 23 - Classic Pre-Set Workouts
ES Treadmills Owner’s Guide 23 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 a...
Page 25 - Chapter Two
Console Operation Chapter Two Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Heart Rate Control Workouts Chapter 4: User Workouts Chapter 5: Gerkin Fitness Test Chapter 6: RxHRC Chapter 7: Fans Chapter 8: Designing an Exercise Program Chapter 9: Care and Maintenance
Page 26 - Console Operation; Keyboard
ES Treadmills Owner’s Guide 26 Console Operation Chapter Two: ES Keyboard ES9.0 & 7.0 Keyboard Numeric Keys Direct entry of numeric data. Enter Accepts workout parameters, and toggles the dual function displays. HRC Cruise Control In any workout, set your current heart rate as the target heart r...
Page 28 - Console Operations
ES Treadmills Owner’s Guide 28 Console Operations Chapter Two: Display ES7.0 Display
Page 29 - Chapter Three
Heart Rate Control Workouts In This Chapter: HRC Introduction HRC Types & Workout Guide Workout Setup During Your Workout Tips & How HRC Works Examples and Cruise Control Important Points About HRC HRC Safety Chapter Three Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: He...
Page 30 - HRC Introduction
ES Treadmills Owner’s Guide 30 HRC Introduction Chapter Three: HRC 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 desire...
Page 31 - HRC Types + Workout Guide
ES Treadmills Owner’s Guide 31 HRC Types + Workout Guide Chapter Three: HRC Workouts Four Basic Types of HRC Workouts Various types of Heart Rate Control (HRC) are available on ES Series treadmills. This section may describe some types of HRC that your treadmill does not have. Time-based constant HR...
Page 32 - Workout Setup
ES Treadmills Owner’s Guide 32 Workout Setup Chapter Three: HRC Workouts 1 - Put on a Polar® or compatible transmitter chest strap as described in section Chapter 1. 2 - Press the key until you reach your desired workout, then press . 3 - Enter your workout parameters. This includes target heart rat...
Page 33 - During Your Workout
ES Treadmills Owner’s Guide 33 During Your Workout During Your Workout Chapter Three: HRC Workouts Your treadmill can remember more than one workout setup for a heart rate control workout. The ES9.0 and ES7.0 have 5 target, 5 interval, and 4 distance-based HRC setups. It stores each set of workout p...
Page 34 - Tips and How HRC Works
ES Treadmills Owner’s Guide 34 Tips on the Warm Up Stage Tips and How HRC Works Chapter Three: HRC Workouts How the HRC System Controls your Heart Rate The treadmill operates in a manual control mode during the warm-up stage. You control both speed and incline. You may only increase speed and inclin...
Page 35 - Examples and Cruise Control
ES Treadmills Owner’s Guide 35 Examples of HRC Workouts Examples and Cruise Control Chapter Three: HRC Workouts Cruise Control 1 - A user who physically cannot walk over 2.5 mph can safely use heart rate control by entering maximum speed of 2.5 in an HRC workout. 2 - A runner can run up to a speed o...
Page 37 - Important Points About HRC
ES Treadmills Owner’s Guide 37 Important Points About Heart Rate Control 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 th...
Page 38 - HRC Safety
ES Treadmills Owner’s Guide 38 Two users wearing the same kind of transmitter at the same time and in close proximity may cause false heart rate display readings. Use only the transmitter provided with your TRUE HRC treadmill or a Polar® brand standard transmitter. TRUE’s Heart Rate Control is paten...
Page 39 - Custom Workouts; User Programs; Chapter Four
Custom Workouts In This Chapter: User Programs Quick workout Keys Favorites Key Calorie Goal Chapter Four Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Heart Rate Control Workouts Chapter 4: Custom Workouts Chapter 5: Gerkin Fitness Test Chapter 6: RxHRC Chapter 7: Fans Chapter ...
Page 41 - Quick Workout Keys
ES Treadmills Owner’s Guide 41 Quick Workout Keys Chapter Four: Custom Workouts Use these keys to set up your favorite training speeds. While the treadmill is operating in manual mode, pressing and holding either the walk or run key will “save” that speed as that key’s operating speed. Pressing that...
Page 44 - Calorie Goal
ES Treadmills Owner’s Guide 44 Calorie goal allows you to choose the number of calories you wish to burn, and the treadmill will calculate the required speed and incline to attain this goal, including a 3-minute warm up and 3-minute cool down. For safety and comfort reasons, you set a maximum speed....
Page 46 - Using the Gerkin Fitness Test; Chapter Five
Gerkin Fitness Test In This Chapter: Using the Gerkin Fitness Test Accuracy of the Gerkin Fitness Test Chapter Five Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Heart Rate Control Workouts Chapter 4: Custom Workouts Chapter 5: Gerkin Fitness Test Chapter 6: RxHRC Chapter 7: Fan...
Page 47 - Using The Gerkin Fitness Test
ES Treadmills Owner’s Guide 47 Using The Gerkin Fitness Test Chapter Five: Gerkin Fitness Test One way to measure your overall fitness is to take a Gerkin fitness test. Named after the Arizona researcher who designed this test, this submaximal treadmill test (submaximal means you work below maximum ...
Page 48 - Accuracy of the Gerkin Test
ES Treadmills Owner’s Guide 48 The scientific journal, Occupational Medicine, published a study in 2004 on the accuracy of the Gerkin test. The conclusion: “The Gerkin treadmill protocol overpredicts VO2max in healthy men and women and, therefore, should not be used for predicting VO2max in individu...
Page 49 - RxHRC; RxHRC Setup; Chapter Six
RxHRC In This Chapter: RxHRC Setup Workout Suggestion Chapter Six Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Heart Rate Control Workouts Chapter 4: Custom Workouts Chapter 5: Gerkin Fitness Test Chapter 6: RxHRC Chapter 7: Fans Chapter 8: Designing an Exercise Program Chapter...
Page 51 - Workout Suggestion
ES Treadmills Owner’s Guide 51 Workout Suggestion Chapter Six: RxHRC Workout Suggestion Fitness goal: choose from easy improvement, moderate improvement, or aggressive improvement. Creating the Training Program: RxHRC now creates and saves your entire training program. RxHRC does not keep track of h...
Page 52 - Fans; Chapter Seven
Fans In This Chapter: Fans Chapter Seven Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Heart Rate Control Workouts Chapter 4: Custom Workouts Chapter 5: Gerkin Fitness Test Chapter 6: HRC Planner Chapter 7: Audio and Fan Accessories Chapter 8: Designing an Exercise Program Chapt...
Page 54 - Establishing and Maintaining Fitness; Chapter Eight
Designing an Exercise Program In This Chapter: The F.I.T. Concept Defined F.I.T. Concept Overview Utilizing the F.I.T. Concept Beginning Your F.I.T. Program Establishing and Maintaining Fitness Weight & Sports Training Programs Chapter Eight Chapter 1: Basic Operation Chapter 2: Console Operatio...
Page 55 - requency: How Often You Exercise
ES Treadmills Owner’s Guide 55 The F.I.T. Concept Defined Chapter Eight: Designing an Exercise Program The workout portion of your exercise program consists of three major variables: Frequency, Intensity, and Time. F requency: How Often You Exercise You should exercise three to five times a week to ...
Page 56 - METs; ime: How Long You Exercise
ES Treadmills Owner’s Guide 56 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/...
Page 59 - Workout: Brisk and Rhythmic Exercise
ES Treadmills Owner’s Guide 59 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 l...
Page 62 - Lubrication and Cleaning; Chapter Nine
Care and Maintenance In This Chapter: Lubrication and Cleaning Treadbelt Adjustment Treadbelt Tension Chapter Nine Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Heart Rate Control Workouts Chapter 4: Custom Workouts Chapter 5: Gerkin Fitness Test Chapter 6: RxHRC Chapter 7: Fans...
Page 64 - Treadbelt Adjustment
ES Treadmills Owner’s Guide 64 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. Expert service and maintenance at a reasonable cost are ...
Page 65 - Treadbelt Tension
ES Treadmills Owner’s Guide 65 Treadbelt Tension Chapter Nine: 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...
Page 66 - Symptom/Solution Guide
ES Treadmills Owner’s Guide 66 Symptom/Solution Guide Chapter Nine: Care and Maintenance SYMPTOM CAUSE SOLUTION Circuit breaker on treadmill trips when the power cord is plugged into wall. Circuit breaker on treadmill trips when inputting speed and starting A. Damaged motor B. Damage or defective mo...
Page 68 - Error Codes
ES Treadmills Owner’s Guide 68 E1:INCLINE Incline moving when not commanded to. E1:RANGE Difference between zero position and maximum incline not sufficient. E1:STALL Incline not moving when commanded to. E2:OVERSPEED This error occurs when an acceleration of greater than 2.1 mph occurs. Error clear...
Page 69 - Service Messages
ES Treadmills Owner’s Guide 69 Service Messages Chapter Nine: Care and Maintenance The following service messages will be displayed as they occur, as well as for the subsequent six safety key insertions. These messages will be displayed until a key is pressed. Every time these messages are displayed...
Page 70 - A Guide to Help You Pick an; appendix a
Target Heart Rate Chart A Guide to Help You Pick an Initial Target Heart Rate appendix a
Page 72 - Specifications; appendix b
Page 74 - Bibliography; bibliography
Bibliography References and Selected Readings bibliography
