TRUE Excel Series - Manual

Front Section page 2 1 - Basic Operation page 9 2 - Heart Rate Control Workouts page 23 3 - User Programs page 33 4 - Gerkin Fitness Test page 37 5 - HRC Planner page 41 Appendix A page 65 Appendix C page 73 6 - Audio and Fan Accessories page 45 7 - Designing an Exercise Program page 49 8 - Care and...

Model Differences Your new treadmill is part of the True Excel Series treadmills. Since this owner’s guide covers all four Excel models, you might notice descriptions of features that are different from your treadmill. The main differences are in the consoles. ES 5.0 • Single-window LCD display • To...

Starting And Stopping Your Treadmill Safely 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 . E X C E L S E R I E S O...

Basic Operation In This Chapter: My Wheel Manual Operation Details Quick Workouts Quick Speed Workout Time Heart Rate Monitoring Special Workouts Classic Pre-Set Workouts Actual Speed Display chapter one 9 Chapter 1: Basic Operation Chapter 2: Heart Rate Control WorkoutsChapter 3: User ProgramsChapt...

E X C E L S E R I E S O W N E R ’ S G U I D E Using the Keyboard CHAPTER ONE : B ASIC O PERATION 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 t...

E X C E L S E R I E S O W N E R ’ S G U I D E My Wheel is typically used to adjust a numeric value. Step 1. Press one of the four Settings Keys surrounding My Wheel. The display will indicate the value and its current setting, as in: SPEED = 2.5 Step 2. Touch your finger anywhere on My Wheel, then d...

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 adjusting your workout setup by repeate...

E X C E L S E R I E S O W N E R ’ S G U I D E 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 wor...

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...

Contact Heart Rate CHAPTER ONE : B ASIC O PERATION 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 label will start flashing in...

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. Change workout levels during yo...

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 h...

Heart Rate Control Workouts In This Chapter: HRC Workout Introduction Four Kinds of Heart Rate Control Workouts The Easy Steps to a Heart Rate Control Workout More Details on Interval HRC Tips on the Warm Up Stage How the HRC System Controls Your Heart Rate Examples of HRC Workouts Cruise Control Ex...

E X C E L S E R I E S O W N E R ’ S G U I D E HRC Introduction C HAPTER T WO : H EART R ATE C ONTROL W ORKOUTS HRC Workout Introduction 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 workloa...

E X C E L S E R I E S O W N E R ’ S G U I D E HRC Types and a Workout Quick-Guide C HAPTER T WO : H EART R ATE C ONTROL W ORKOUTS Four Basic Kinds of Heart Rate Control Workouts The Easy Steps to a Heart Rate Control Workout Various types of Heart Rate Control (HRC) are available on Excel Series tre...

E X C E L S E R I E S O W N E R ’ S G U I D E Choices During Workout Setup C HAPTER T WO : H EART R ATE C ONTROL W ORKOUTS During Workout Setup 5 - Warm up . At the beginning of an HRC workout, the treadmill is in full Manual Control mode. Gradually increase your work level to slowly raise your hear...

During Your Workout E X C E L S E R I E S O W N E R ’ S G U I D E During Your Workout C HAPTER T WO : H EART R ATE C ONTROL W ORKOUTS More Details on Interval HRC • Pressing any key other than or will exit HRC mode. • Adjust your target heart rate at any time during your workout by pressing , using ...

Tips on the Warm Up Stage E X C E L S E R I E S O W N E R ’ S G U I D E Tips and How HRC Works C HAPTER T WO : H EART R ATE C ONTROL W ORKOUTS How the HRC System Controls your Heart Rate Increase speed and incline gradually to slowly increase your heart rate to within 10 bpm of your target. For best...

Examples of HRC Workouts E X C E L S E R I E S O W N E R ’ S G U I D E Examples and Cruise Control C HAPTER T WO : H EART R ATE C ONTROL W ORKOUTS 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...

How Cruise Control Determines How to Change Your Exercise Intensity E X C E L S E R I E S O W N E R ’ S G U I D E More Examples C HAPTER T WO : H EART R ATE C ONTROL W ORKOUTS Examples of Running Workouts Using Cruise Control Examples of Walking Workouts Using Cruise Control If you enter the HRC sta...

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 their bra line. Some moisture is ...

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 patented under USPTO #5,462,504. If ...

User Programs In This Chapter: How to Record and Run User Programs chapter three 33 Chapter 1: Basic OperationChapter 2: Heart Rate Control Workouts Chapter 3: User Programs Chapter 4: Gerkin Fitness TestChapter 5: HRC PlannerChapter 6: Audio and Fan AccessoriesChapter 7: Designing an Exercise Progr...

Gerkin Fitness Test In This Chapter: How to Determine Your Fitness Level Using the Gerkin Fitness Test chapter four 37 Chapter 1: Basic OperationChapter 2: Heart Rate Control WorkoutsChapter 3: User Programs Chapter 4: Gerkin Fitness Test Chapter 5: HRC PlannerChapter 6: Audio and Fan AccessoriesCha...

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 individual firefighters, particularly i...

HRC Planner In This Chapter: What HRC Planner Is HRC Planner Setup Workout Suggestion Maintenance Workout chapter five 41 Chapter 1: Basic OperationChapter 2: Heart Rate Control WorkoutsChapter 3: User ProgramsChapter 4: Gerkin Fitness Test Chapter 5: HRC Planner Chapter 6: Audio and Fan Accessories...

E X C E L S E R I E S O W N E R ’ S G U I D E Workout Suggestion C HAPTER F IVE : HRC P LANNER Workout Suggestion Fitness goal: choose from easy improvement, moderate improvement, or aggressive improvement. Creating the Training Program: HRC Planner now creates and saves your entire training program...

Audio and Fan Accessories In This Chapter: Fans on ES 5.0 Audio System on ES 7.0 and ES 9.0 chapter six 45 Chapter 1: Basic OperationChapter 2: Heart Rate Control WorkoutsChapter 3: User ProgramsChapter 4: Gerkin Fitness TestChapter 5: HRC Planner Chapter 6: Audio and Fan Accessories Chapter 7: Desi...

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 seven 49 Chapter 1: Basic OperationChap...

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. Begin with 12 continuous minutes. I...

E X C E L S E R I E S O W N E R ’ S G U I D E Weight and Sports Training Programs C HAPTER S EVEN : D ESIGNING AN E XERCISE P ROGRAM 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 ...

Care and Maintenance In This Chapter: Treadbelt Lubrication Regular Cleaning Treadbelt Adjustment Treadbelt Tension chapter eight 57 Chapter 1: Basic OperationChapter 2: Heart Rate Control WorkoutsChapter 3: User ProgramsChapter 4: Gerkin Fitness TestChapter 5: HRC PlannerChapter 6: Audio and Fan Ac...

E X C E L S E R I E S O W N E R ’ S G U I D E Lubrication and Cleaning C HAPTER E IGHT : C ARE AND M AINTENANCE 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...

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. Your treadmill's running belt has been properly aligned at ...

E X C E L S E R I E S O W N E R ’ S G U I D E Treadbelt Tension C HAPTER E IGHT : C ARE AND M AINTENANCE 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 incre...

E X C E L S E R I E S O W N E R ’ S G U I D E Symptom/Solution Guide C HAPTER E IGHT : C ARE AND M AINTENANCE 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. D...

E X C E L S E R I E S O W N E R ’ S G U I D E Service Messages C HAPTER E IGHT : C ARE AND M AINTENANCE 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 m...

Target Heart Rate Chart A Guide to Help You Pick an Initial Target Heart Rate appendix a 65

METs Table How Speed and Incline Affect Workload, Expressed in METs appendix b 69

METs Explanation and Formulas The Metabolic Formulas Behind Energy Expenditure Estimates A Note About Calorie Expenditure Calculations appendix c 73

E X C E L S E R I E S O W N E R ’ S G U I D E A PPENDIX C - C ALORIE E XPENDITURE & C ALCULATIONS True treadmills use the calorie expenditure formula as described in Guidelines for Exercise Testing and Prescription from the American College of Sports Medicine. This is the most widely accepted fo...

Bibliography References and Selected Readings bibliography 77