True Fitness TSX Elliptical Trainer User Manual
Contents
1. enters a cool down segment GLUTE BUSTER ESX TSXA TSX OWNER S GUIDE rzTRUE UPPER BODY AND LEG SHAPER CHAPTER THREE WORKING OUT For this workout you stand on the side steps and use your upper body only The default workout time is 10 minutes the one minute steps below repeat until the end of the workout time You can adjust your workload over 16 different levels 1 Push Arms Push your arms on each forward stroke at a moderate workload 2 Push and Pull Arms Push and pull your arms on every stroke at a minimal workload 3 Pull Arms Pull your arms on each backward stroke at a moderate workload Use the exercise arms for balance only The one minute steps below repeat until the end of the workout time You can adjust your workload over 16 different levels 1 Pedal Forward and Lift Your Heels Maximizes calf muscle usage 2 Pedal Forward to Recover Pedal forward at a minimal workload UPPER BODY LEG SHAPER ESX 5 5 OWNER S GUIDE 26 Yea TRUE CHAPTER FOUR PRE SET WORKOUTS IN THIS CHAPTER WORKOUT CHOICES HILL WORKOUT PROFILES INTERVAL WORKOUT PROFILES Chapter 1 Basic Operation Chapter 2 The Display Chapter 3 Working Out On The ESX TSX TSXa Chapter 4 Pre Set Workouts Chapter 5 Heart Rate Control Chapter 6 Designing An Exercise Program CHAPTER FOUR PRE SET WORKOUTS two hill workouts HILL AND INTERVAL Rolling Hills a series o2. 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 elliptical 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 elliptical Care should be used when stepping on or stepping off the elliptical Disconnect all power before servicing the elliptical Do not operate the elliptical in damp or wet locations Do not exceed maximum user weight of 350 lbs Keep children and animals away These machines are intended for residential use only Set up the elliptical with at least 40 inches behind the machine to allow better clearance of the pedals All exercise equipment is potentially hazardous If attention is not paid to the conditions of equipment death or serious injury could occur ESX TSXA TSX OWNER S GUIDE Va TRUE QUICK START START Quick Start into a manual workout by pressing 6 9 Select different workout pressing the workout keys Press workout keys more than once for more programs Press q to do a manually controlled workout Accept each setting and move to the next one by pressing Begin your workout by pressing at any time Adjust your exercise workload by using the
3. of time The ESX TSXa TSX 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 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 Exercising below 60 percent gives your heart and lungs little conditioning YOUR FITNESS PROGRAM DETERMINING YOUR NEEDS ESX 5 5 OWNER S GUIDE 38 TRUE YOUR PROGRAM CHAPTER SIX DESIGNING AN EXERCISE PROGRAM In addition to monitoring your heart rate as you exercise be aware of how quickly your heart rate recovers If your heart rate is over 120 beats per m
4. or the metal grips on the balance bar called contact heart rate or CHR pads chest strap transmits your heart rate to the elliptical via a radio signal and the CHR pads connect to a special computer circuit to obtain your heart rate Although the elliptical functions fine without using the heart rate monitoring feature this type of monitoring provides you with valuable feedback on your effort level Chest strap monitoring also allows you to use TRUE s HRC Heart Rate Control the most advanced exercise control system available When you wear a Polar or compatible transmitter strap provided the elliptical will display your heart rate as a digital beats per minute bpm readout 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 HEART RATE MONITORING HEART RATE MONITORING ESX TSXA TSX OWNER S GUIDE 15 CONTACT HEART RATE Va TRUE CHAPTER ONE BASIC OPERATION The contact heart rate CHR system lets you monitor your CONTACT heart rate without wearing a HEART RATE strap HAND TOUCH Gently grasp the contact HEART RATE heart rate pads as shown in picture When the system detec
5. your read owner s manual Before use calories burned This doesn t include your 222 basal metabolic SS rate which is about 72 calories per hour for a 150 pound person Progress Display Shows your progress and workload profile through your workout ESX TSXA TSX OWNER S GUIDE CHAPTER TWO THE DISPL The Display Auto Stride Cruise Control Selects Automatically selects Constant Heart Rate Control stride length based on If already in a workout speed and workload selects Cruise Control HRC Pre set Programs Selects desired program profile 9 f upper body only change display workout save recall 1 Tis ss preset bend knees workouts workout recover slow save recall 2 push arms oull arms HRC upper workouts body lift eels HRC glute cruise control buster mix 2 auto shaper reverse stride forward stride stride 2 stride length le start Start Starts a workout Workload Adjusts Enter Accepts the workload up ana current data entry down Keys repeat if held down ESX TSXA TSX OWNER S GUIDE TSX LOWER P TRUE CHAPTER TWO THE DISPL The Displav Cruise Control Selects Constant Heart Rate Control If already in a workout selects Cruise Control HRC Pre set Programs Selects desired program profile 2 3 4 5 6 upper body only clear 1 change display man
6. ACCURACY Chapter 4 Pre Set Workouts Chapter 5 Heart Rate Control Chapter 6 Designing An Exercise Program STRIDE ADJUSTMENT CHAPTER ONE BASIC OPERATION All workouts have a default time of 30 minutes except the upper body workout You may choose a different workout time using the or numeric keys Set your weight before every workout This allows the elliptical to calculate METS and to estimate your calorie consumption more accurately Press the Stride Length keys at any time to adjust from 17 to 26 inches The default stride length at startup is 21 inches Auto Stride Auto Stride automatically changes stride length as your pedaling speed changes similar to what naturally occurs while running Auto Stride works in all workout programs Press the key to turn on Auto Stride the status LED will light RERO Press again to turn it off If you stop pedaling in the middle of your workout the elliptical console will pause stopping the workout timer Simply begin pedaling again to resume your workout If the elliptical is paused or not used for 30 minutes the console will go to sleep The display lights will go out and the console will reset and return to Workout Setup any workout data will be lost It will remain like this indefinitely To wake it up press any key or start pedaling WORKOUT TIME SETTING YOUR WEIGHT STRIDE ADJUSTMENT ESX TSXA WORKOUT PAUSE SLEEP MODE ESX TSXA TS
7. BOTTLE HOLDER FOOTPAD SURFACE PORTABILITY POWER SOURCE FRAME POWDER COATING FOOTPRINT STATIC FOOTPRINT DYNAMIC ELLIPTICAL WEIGHT MAXIMUM USER WEIGHT WARRANTY LCD LED Time Distance RPM Heart Rate Work Level Target HR Time Time Distance RPM Heart Rate Work Level Watts METs Remaining METs Calories Calories 17 Characters 16 Characters YES YES 5 5 Frame Lifetime Parts 5 Labor 1 ESX TSXA TSX OWNER S GUIDE 46 TRUE Founded 1981 865 Hoff Road St Louis MO 63366 800 426 6570 truefitness com 2008 TRUE FITNESS TECHNOLOGY INC TRUE is a registered trademark of TRUE FITNESS Specifications subject to change 1 10308
8. Chapter 1 for a guide to proper usage It is not recommended that you use the contact heart rate system for HRC workouts WHY HRC IS USEFUL ESX TSXA TSX OWNER S GUIDE TRUE TYPES OF HRC CHAPTER FIVE HEART RATE CONTROL Constant Heart Rate Control DOR Press and press ENTER Enter your desired workout time and press 9 Enter your age and press enter Enter a target heart rate and press 7 Note The elliptical limits your target heart rate to 9096 of your age predicted maximum heart rate Enter your body weight and press ENTER Press Gp to begin the HRC workout The elliptical will gradually raise your heart rate so that you reach your target within 5 to 10 minutes The elliptical now keeps you within 3 beats per minute of your target until 2 5 minutes remain in your workout then reduces workload by half for a cool down Note that as you tire during your workout especially in the last third workload will be reduced to keep you at a steady target heart rate Cruise Control An easy way to enter a HRC workout is to use the Cruise Control feature During your workout while in any program when you reach a heart rate that you want to maintain press 75279 This will switch you into a HRC workout setting your current heart rate as the target heart rate The HRC workout will function as described in step 8 above CONSTANT HEART RATE CONTROL CRUISE CONTROL ESX TS
9. ESX TSXa TSX Owner s Guide truefitness com 800 426 6570 1 636 272 7100 In 1981 Frank Trulaske launched TRUE Fitness and began manufacturing hand crafted treadmills His teams obsession with quality has propelled TRUE to the top of the fitness industry and has created one of OUR ORIGINAL GOAL WAS TO BUILD THE WORLD S BEST FITNESS EQUIPMENT AND TODAY WE BELIEVE WE RE DOING Americas oldest largest and most respected fitness equipment manufacturers Over the years TRUE has designed developed FRANK TRULASKE patented and fabricated many new cutting edge innovations for their products Such advancements include ground breaking new features state of the art manufacturing components and technological breakthroughs TRUE While TRUE has expanded its line of products intensive quality control standards guarantee excellence in every phase of production This results in the finest products available in the marketplace TRUE is the choice for workouts among beginners rehab patients and top athletes world wide Today TRUE Fitness offers a full line of premium elliptical trainers treadmills upright and recumbent bikes and flexibility equipment TRUE 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
10. R PANEL TSX LOWER PANEL Chapter 1 Basic Operation Chapter 2 The Display Chapter 3 Working Out On The ESX TSX TSXa Chapter 4 Pre Set Workouts Chapter 5 Heart Rate Control Chapter 6 Designing An Exercise Program CHAPTER TWO elliptical display has two jobs to let you control elliptical operation and to give you feedback about your workout The controls are simple and designed to be foolproof it s hard to press a wrong key You can monitor several different kinds of physiological data and your workout progress is tracked graphically with the center matrix display ESX TSXA TSX OWNER S GUIDE 19 TRUE ESX TSXA TSX UPPER CHAPTER TWO THE DISPLAY The Display Distance An estimate Watts The amount of of your walking or mechanical power the elliptical running distance fora receiving from your exercise Time The amount of comparable amount This is not the same as the time remaining in your workout If you press AA this becomes elapsed time how long you ve of calories expended amount of power your body is using since the average person is only about 2096 efficient at generating mechanical power RPM Your pedal METs Your cadence been working METs rate A Va TRU Heart Rate In beats per time distance heart rate minute bpm evel watts calories truefitness com Calories An Caution estimate of
11. TAN upper body only clear change display workout save recall 1 2 preset 2 bend knees workouts workout save recall a recover slow push arms pull arms ARC upper workouts body amp HRC 6 cruise control leg 5 auto shaper reverse stride forward stride stride EC A stride length workload start ESX TSXA CONSOLE ESX TSXA TSX OWNER S GUIDE 10 roTRUE TSX CONSOLE CHAPTER ONE BASIC OPERATION Va TRUE time distance heart rate work level watts calories truefitness com Caution read owner s manual before use consult a physician before exercising on this equipment stop exercising if you feel pain faint dizzy or short of breath APA EO AE upper body only display bend knees push pullarms reverse stride forward stride START QUICKSTART WORKLOAD TSX CONSOLE ESX TSXA TSX OWNER S GUIDE n TRUE CHAPTER ONE BASIC OPERATION You have four hand and arm options when exercising Many exercisers use all four options during their workout Use the upper body exercise arms with pedaling The exercise arm s motion complements your body s natural rhythm encouraging extra exercise from your upper body and making for natural and well balanced motion Grasp the exercise arms in a position so that you are well
12. X TSXA TSX OWNER S GUIDE 30 Vea TRUE CHAPTER FIVE HEART RATE CONTROL IN THIS CHAPTER INTRODUCTION TO HRC TYPES OF HRC IMPORTANT POINTS ABOUT HRC Chapter 1 Basic Operation Chapter 2 The Display Chapter 3 Working Out On ESX TSX TSXa Chapter 4 Pre Set Workouts Chapter 5 Heart Rate Control Chapter 6 Designing An Exercise Program TRUE INTRODUCTION TO HRC CHAPTER FIVE HEART RATE CONTROL TRUE s HRC workouts allow the ESX TSXa TSX to monitor your relative exercise intensity by way of your heart rate and automatically adjust the workload to keep you at your target heart rate and thus your desired exercise intensity 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 HRC workouts for advice on selecting a target heart rate range Also it is important to use the ESX TSXa TSX 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 for a chart that will help you select a target heart rate You should wear a heart rate monitoring chest strap to use HRC See the Heart Rate Monitoring section in
13. X OWNER S GUIDE rzrRUE WORKOUT SAVE RECALL CHAPTER ONE BASIC OPERATION Try out mix3 with this two minute twenty second demo MIX3 DEMO program Press and hold the mix3 key The elliptical will guide you through six different mix3 exercises each lasting between 20 and 25 seconds Save the workout setup of favorite workouts by pressing and WORKOUT holding the key at any time Settings saved are workout SAVE RECALL selection workout time Auto Stride setting and target heart ESX TSXA rate Press and hold for two seconds to save During workout setup press briefly to recall DATA ENTRY When entering numeric data such as workout time or body weight you can use either the oo keys or numeric keys The lt key is a backspace key Pressing zeros out an entry RESET Press and hold ESX TSXA TSX OWNER S GUIDE CHAPTER ONE BASIC OPERATION Center matrix display Shows your progress and workload DATA profile through your workout The number of dots in each DISPLAY column correspond to your workout intensity Change Display Changes data readouts from one set of four to the other set ESX TSXA TSX OWNER S GUIDE rzTRUE HE ESX TSXA CON CHAPTER ONE BASIC OPERATION Va TRUE Caution read owner s manual before use gt consult a physician before exercising on this equipment stop exercising if you feel pain faint dizzy or short of breath truefitness com PADA
14. XA TSX OWNER S GUIDE IMPORTANT POINTS ABOUT TRUE CHAPTER FIVE HEART RATE CONTROL 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 The transmitter strap sends a low level radio signal to the ESX TSXa TSX 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 breathe 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 striding motion Two users wearing the same kind of transmitter at the same time and in close proximity may cause false heart rate display readings ESX TSXA TSX OWNER S GUIDE Ve TRUE CHAPTER SIX DESIGNING AN EXERCISE PROGRAM IN THIS CHAPTER WHAT IS THE CONCEPT USING THE F L T CONCEPT YOUR FITNESS PROGRAM DETERMINING YOUR NEEDS BEGINNING YOUR EXERCISE PROGRAM ESTABLISHING AND MAINTAINING FITNESS MANAGING WEIGHT SPORTS TRAINING Chapter 1 Basic Operation Chapter 2 The Display Chapter 3 Wor
15. balanced and your arm motion is comfortable Grip the handles with a relaxed not tight grip You can use the exercise arms for balance or you can use them for significant upper body exercise Any power you apply to them will be accurately recorded by the elliptical console USING THE EXERCISE ARMS USING THE EXERCISE ARMS ESX TSXA TSX OWNER S GUIDE 12 USING THE EXERCISE ARMS CHAPTER ONE BASIC OPERATION TRUE Use exercise arms alone Stand on the side steps off the pedals and use the exercise arms for a pure upper body workout Use the balance bar Grasp the balance bar with a relaxed grip for a lower body only workout Keep your hands free Use caution with this method as this requires good balance and exercise form ESX TSXA TSX OWNER S GUIDE ESX EXERCISE ARMS TRUE CHAPTER ONE BASIC OPERATION While standing beside the machine loosen the knob approximately one turn counterclockwise and pull knob to disengage pin Raise or lower handle to a comfortable height setting from 1 to 5 A position that places the user s hand at or slightly below the shoulder is recommended Make certain pin is fully engaged and tighten knob securely clockwise Repeat procedure on opposite side J i N 4 N ESX TSXA TSX OWNER S GUIDE 14 TRUE CHAPTER ONE BASIC OPERATION The elliptical can monitor your heart rate using either a chest strap
16. d Bend Your Knees Step back on the pedals and stride backwards Bend your knees to maximize your leg muscle usage 5 Stride Forward and Lift Your Heels Maximizes calf muscle usage 6 Pull Arms Actively pull your arms on each backward stroke while striding 7 Stand on Side and Push Arms Step off of the pedals and place your feet on the side steps Push your arms on each forward stroke 8 Reverse Stride and Lift Toes Step back on the pedals and stride backwards Lift your toes to increase quadricep muscle usage ESX TSXA TSX OWNER S GUIDE GLUTE BUSTER CHAPTER THREE WORKING OUT This workout uses reverse striding to work your gluteus maximus muscles Recovery segments use forward striding There are six one minute exercise segments You can adjust your workload over 16 different levels 1 Reverse Stride Lift Toes Stride backwards and lift your toes to increase quadricep muscle usage 2 Forward Stride to Recover Stride forward at a minimal workload 3 Reverse Stride and Bend Your Knees Stride backwards and bend your knees to maximize your leg muscle usage 4 Forward Stride to Recover Stride forward at a minimal workload 5 Reverse Stride and Lift Toes Stride backwards and lift your toes to increase quadricep muscle usage 6 Forward Stride to Recover Stride forward at a minimal workload These six steps repeat until two minutes remain in your workout then
17. f Each workout segment can WORKOUTS have a value between 1 and 8 The overall workout can be adjusted to 16 possible levels gently changing workloads One Big Hill with the workload gradually increasing to a maximum at the halfway point then decreasing gradually to the end The two interval workouts are Easy intervals with a moderate change between work and rest intervals Sport intervals with a large change between work and rest intervals ESX TSXA TSX OWNER S GUIDE TRUE HiLL WORKOUT PROFILES CHAPTER FOUR PRE SET WORKOUTS HILL WORKOUT PROFILES 5 10000000000000000000000000000 Workout Segment within Workout Time Segment Level nan 0 ROLLING HILLS 5 000000 060000000 000000000000 0000000000000 0 10000000000000000000000000000 Workout Segment within Workout Time Segment Level lo 00 0o ONE HILL ESX 5 5 OWNER S GUIDE 29 INTERVAL WORKOUT PROFILES CHAPTER FOUR PRE SET WORKOUTS 5 Segment Level FF gt m Workout Segment within Workout Time EASY INTERVALS P o Segment Level B N Workout Segment within Workout Time SPORT INTERVALS INTERVAL WORKOUT PROFILES ES
18. inute 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 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 BEGINNING YOUR EXERCISE PROGRAM ESX TSXA TSX OWNER S GUIDE YOUR F I T PROGRAM TRUE E U CHAPTER SIX 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 a
19. king Out On The ESX TSX TSXa Chapter 4 Pre Set Workouts Chapter 5 Heart Rate Control Chapter 6 Designing An Exercise Program TRUE WHAT IS THE CONCEPT CHAPTER SIX 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 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 feel out of breath before you have exercised 12 minutes you are probably exercising too hard 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 workload on the ESX TSXa TSX to raise your heart
20. 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 SPORTS TRAINING ESX TSXA TSX OWNER S GUIDE TRUE APPENDIX TARGET HEART RATE CHART A GUIDE TO HELP YOU PICK AN INITIAL TARGET HEART RATE TRUE Remember to check with your physician before beginning any exercise program They can help determine an appropriate target heart rate APPENDIX TARGET HEART RATE TARGET HEART HRC RATE CHART AGE 60 75 85 E ss ici ED WEIGHT LOSS RANGE INCREASED PERFORMANCE RANGE values from ACSM guidelines Medications often affect heart rate ES9 0 BIKES OWNER S GUIDE TRUE APPENDIX B SPECIFICATIONS THE SIZE AND PERFORMANCE ATTRIBUTES OF YOUR ESX TSXA TSX va TRUE APPENDIX B SPECIFICATIONS DRIVE SYSTEM STRIDE WORKLOAD RANGE BRAKE SYSTEM TRANSMISSION SYSTEM MANUAL DISPLAY DATA READOUTS MESSAGE CENTER QUICK START NUMERIC KEY PAD EXPRESS COMMAND KEYS PRE SET WORKOUTS SPECIAL WORKOUTS USER MEMORY KEYS HEART RATE MONITORING HRC HEART RATE CONTROL PAUSE FEATURE READING RACK ACCESSORY WATER
21. o keys or the numeric keys View different display data by pressing the key to alternate between two different sets of data Change workouts on the fly by pressing other program keys ESX TSXA TSX OWNER S GUIDE STARTING UP DURING YOUR WORKOUT a TRUE x TABLE OF CONTENTS Quick dS iri dE aa unun 5 1 Basic Operation except console 6 2 The DISPLAY C 18 Describes each key and data display feature 3 Working out on the ESX TSX TSXa 23 2 Pre Set WOCEOULS y iier pU MIO Had vi COS NEP Ma Ch 27 Details on basic exercise modes S lleart Rate Controleren um nis 31 Foolproof heart rate feedback workouts 6 Designing an Exercise Program 35 POP Ac saint eminem anes 43 Target Heart Rate Chart Appendix Dc squamata qaqaq h 45 Elliptical Specifications Specifications Features Software are subject to change ESX TSXA TSX OWNER S GUIDE TRUE CHAPTER ONE BASIC OPERATION IN THIS CHAPTER STRIDE ADJUSTMENT WORKOUT TIME WORKOUT SAVE RECALL ESX TSXA DATA ENTRY DATA DISPLAY ESX TSXA CONSOLE TSX CONSOLE USING THE EXERCISE ARMS ESX UPPER EXERCISE ARMS HEART RATE MONITORING CONTACT HEART RATE Chapter 1 Basic Operation Chapter 2 The Display BREATHING amp CHR Chapter 3 Working Out On The ESX TSX TSXa
22. rate to the level recommended by your doctor ESX TSXA TSX OWNER S GUIDE MORE CONCEPT OVERVIEW za TRUE E U CHAPTER SIX DESIGNING AN EXERCISE PROGRAM METS One MET is the amount of energy your body uses when you re resting If a physical activity has an equivalent of six METS its energy demands are six times that of your resting state The MET is a useful measurement because it accounts for differences in body weight 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 ESX TSXA TSX OWNER S GUIDE TRUE USING THE F I T CONCEPT CHAPTER SIX DESIGNING AN EXERCISE PROGRAM The E LT 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 You can get valuable fitness benefits from your TRUE ESX TSXa TSX Using the 5 TSXa TSX regularly may increase the ability of your heart and lungs to supply oxygen and nutrients to exercising muscles over an extended period
23. rms and legs smoothly 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 ESX TSXA TSX OWNER S GUIDE ESTABLISHING AND MAINTAINING FITNESS Va TRUE CHAPTER SIX DESIGNING AN EXERCISE PROGRAM If you can sustain 12 but not 20 continuous minutes of exercise in your target heart rate zone e Exercise three to five days a week Restat least two days per week Try to reach and maintain 60 75 percent of your maximum MAINTAINING heart rate with moderate rhythmic exercise AEROBIC 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 MANAGING rate zone begin to increase the length and intensit
24. ts 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 approximately 15 seconds your digital heart rate in beats per minute bpm should be displayed For Best CHR Results 1 Exercise with smooth body motions 2 Breathe smoothly and regularly and avoid talking Talking will cause unrepresentative heart rate spikes of 5 to 10 bpm 3 Grip the pads lightly not tightly 4 Make sure your hands are clean free of both dirt and hand lotions When using a HRC 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 ESX TSXA TSX OWNER S GUIDE 16 TRUE BREATHING amp CHR ACCURACY CHAPTER ONE BASIC OPERATION Breathe in a regular and relaxed manner Many exercisers do BREATHING not breathe enough which reduces their exercise capacity and comfort Try breathing deeper and more frequently to see if it helps your exercise A Note on CHR Accuracy About 596 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 ESX TSXA TSX OWNER S GUIDE 17 Ya TRUE CHAPTER TWO a THE DISPLAY IN THIS CHAPTER YOUR DISPLAY ESX TSXA SX UPPER PANEL ESX TSXA LOWE
25. ual lift toes preset bend knees workouts recover slow push arms ull arms HRC gt workouts upper PE lift heels HRC HRC cruise eres e control in fc 5 tar t shaper Em Jis Emi 2E B e Startsa Ar workout gt QUICKSTART WORKLE Workload Adjusts J Enter Accepts the workload up and down Keys repeatit current data entry held down ESX TSXA TSX OWNER S GUIDE TRUE CHAPTER THREE WORKING OUT ON THE ESX 5 TSX IN THIS CHAPTER MIX3 GLUTE BUSTER UPPER BODY LEG SHAPER Chapter 1 Basic Operation Chapter 2 The Display Chapter 3 Working Out On The ESX TSX TSXa Chapter 4 Pre Set Workouts Chapter 5 Heart Rate Control Chapter 6 Designing An Exercise Program MIX3 CHAPTER THREE WORKING OUT TRUE mix3 is a cross training workout that gives you the most exercise for your training time lower body upper body and total body It uses one minute exercise segments with eight different exercises You can adjust your workload over 16 different levels upper body only 1 Stride Forward At a moderate workload using exercise arms mainly e recover for balance 2 Push Arms Actively push your arms on each forward stroke while striding 3 Stand on Side and Pull Arms Step off of the pedals and place your feet on the side steps Pull your arms on each back stroke 4 Reverse Stride an
26. y of your WEIGHT workout e Exercise four to six days a week or on alternate days e Try to reach and maintain 70 85 percent of your maximum heart rate with moderate to somewhat hard exercise e 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 ESX 5 5 OWNER S GUIDE a WEIGHT AND SPORTS TRAINING PROGRAMS CHAPTER SIX DESIGNING AN EXERCISE PROGRAM va TRUE 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 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
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