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Cisco Systems 2950 Switch User Manual

1. Designing an Exercise Program Care and Maintenance my goa my path my machine Fa TRUJE o as oe TRE Fans on ES 5 0 CHAPTER SIX AUDIO AND FAN ACCESSORIES Fans on The fans have two speeds plus off The default is low speed ES 5 0 amp ES 9 0 Audio System This system can connect to any iPod with a dock connector It on ES 7 0 and can also connect to a generic music player through the player s ES 9 0 headphone jack iPod Connector Generic mp3 or music player connector Set your music player s volume to a medium setting then use the treadmill s volume keys to control the speaker volume CAUTION Do not connect your music player while the treadbelt is moving due to risk of static shock damaging electrical components Make sure the treadbelt is stopped and your feet are on the straddle covers before you connect your music player EXCEL SERIES OwWNER S GUIDE 47 chapter seven Designing an Exercise Program In This Chapter What is the ELT Concept Using the ELT Concept Your Fitness Program Determining Your Needs Beginning Your Exercise Program Establishing and Maintaining Aerobic Fitness Managing Weight Sports Training hapter 1 Basic Operation hapter 2 Heart Rate Control Workouts hapter 3 User Programs hapter 4 Gerkin Fitness Test hapter 5 HRC Planner hapter 6 Audio and Fan Accessories AA A OO Oa a hapter 7 Designing an Exercise Program hap
2. 5 HRC Planner hapter 6 Audio and Fan Accessories a G c Chapter 4 Gerkin Fitness Test C Cc Chapter 7 Designing an Exercise Program hapter 8 Care and Maintenance my goal my path my machine Fa TRUJE l 33 Toe TRE How To Record And Run User Programs How to Record and Run User Programs CHAPTER THREE USER PROGRAMS During a manually controlled workout the Excel Series treadmills always records the changes you make in speed or incline The ES 5 0 ES 7 0 and ES 8 0 can save up to three User Programs Note that this workout recording only takes place when you use the default manual mode settings you cannot choose a target workout time or distance Time must count up during your workout in order to be recorded Up to 36 changes in speed or incline can be recorded Each speed incline pair of changes must be separated by at least 30 seconds To save a manual workout press as you normally would to end your workout Now press and hold eter until the display shows Save User 1 You can save your workout in User 1 or press to select User 2 or User 3 Press and hold t to save the workout program you have selected To use a User Program that you have saved simply select it from the list of programs as described in Pre Set Program Operation in the previous section EXCEL SERIES OWNER S GUIDE 35 chapter four LL Gerkin Fitness Test In This Chapter How to Determine Your
3. Fitness Level Using the Gerkin Fitness Test T ei Chapter 1 Basic Operation Chapter 2 Heart Rate Control Workouts Chapter 3 User Programs Chapter 4 Gerkin Fitness Test Chapter 5 HRC Planner C C hapter 6 Audio and Fan Accessories hapter 7 Designing an Exercise Program hapter 8 Care and Maintenance my goal my path my machine Fa TRUJE i 37 Gerkin Fitness Test CHAPTER Four 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 effort is used to predict VO2 max the volume of oxygen you can consume while exercising at your maximum capacity This particular test has gained great popularity in the firefighter and law enforcement community Like most fitness tests it is classified as a graded exercise test GXT The test is stopped at the point your heart rate reaches 85 of your age predicted maximum Select the Gerkin test under the Advanced Options key Enter your age which is used to calculate your test termination point The Gerkin protocol starts at 4 5 miles per hour at a 0 incline It then increases speed or incline every 60 seconds For example at the seven minute mark the speed increases to 6 miles per hour while the incline raises to 8 When your heart rate reaches 85 of your age predicted maxim
4. GUIDE Ya TRAE or TRE More F I T Concept Overview CHAPTER SEVEN 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 exercise Never exceed your target heart rate zone Increase the speed and or incline on the treadmill to raise your heart rate to the level recommended by your doctor The incline feature can be used to greatly increase the workload without increasing speed METs One MET is the amount of energy your body uses when you re resting If a physical activity has an equivalent of 6 METs its energy demands are 6 times that of your resting state The MET is a useful measurement because it accounts for differences in body weight See Appendix C for more details 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 EXCEL SERIES OWNER S GUIDE 51 Utilizing the F 1 T Concept CHAPTER
5. O Fallon MO 63366 800 426 6570 truefitness com 2006 TRUE FITNESS TECHNOLOGY INC TRUE is a registered trademark of TRUE FITNESS Specifications subject to change Part 0R507200
6. SEVEN DESIGNING AN EXERCISE PROGRAM The F LT concept and chart are designed to help you begin a Using the program tailored to your needs You may wish to keep an exercise F 1 T Concept log to monitor your progress You can get valuable fitness benefits from your True Treadmill Your Fitness Using the treadmill regularly may increase the ability of your heart Program and lungs to supply oxygen and nutrients to exercising muscles over an extended period of time The treadmill 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 Determining your fitness program The formula to calculate average maximum Your Needs 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 h
7. be low Make sure you breath 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 walking or running motion A grounded outlet is critical for the HRC system to function properly Use a dedicated 110 VAC grounded outlet to help prevent interference EXCEL SERIES OwWNER S GUIDE 3 HRC Safety CHAPTER Two HEART RATE CONTROL WORKOUTS Two users wearing the same kind of transmitter at the same time Technical and in close proximity may cause false heart rate display readings Tips 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 your heart rate exceeds your target by 12 beats there will be a Heart Rate 30 MET reduction in workload to reduce your heart rate Control Safety If your heart rate exceeds your target by 20 beats the unit will Features automatically shut off as a precautionary measure Be cautious when selecting your target heart rate so the 20 beat variance will not exceed your maximum heart rate as determined by your physician 32 EXCEL SERIES OWNER S GUIDE iLE chapter three LL User Programs In This Chapter How to Record and Run User Programs hapter 1 Basic Operation hapter 2 Heart Rate Control Workouts hapter 3 User Programs hapter
8. from your treadmill The main differences are in the consoles ES 5 0 Single window LCD display Touch sensitive keys My Wheel Controller HRC Planner SOFT Select Main controls on balance bar pod Cooling fans EXCEL SERIES 6 Excel SERIES OwWNER S GUIDE fa TRAE Model Differences ES 7 0 Adds to ES 5 0 e Dual window LCD display e Audio system instead of fans EXCEL SERVES ES 9 0 Adds to ES 7 0 e 3 decline e Cooling fans EXCEL SERIES EXCEL SERIES OWNER S GUIDE Starting And Stopping the Treadmill Safely Place your feet on the straddle covers Starting And Stopping Attach the safety lanyard to your waistband Your Treadmill Place the safety key on the key holder Safely Set up your workout see Chapter 1 and press EB Stop the treadmill by reducing speed to 2 mph then press 8 EXCEL SERIES OWNER S GUIDE Ya Tino chapter one 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 1 Basic Operation hapter 2 Heart Rate Control Workouts hapter 3 User Programs hapter 4 Gerkin Fitness Test hapter 5 HRC Planner hapter 6 Audio and Fan Accessories A000 A A Oa O hapter 7 Designing an Exercise Program hapter 8 Care and Maintenance my goal my path my machine Fa TRUJE 9 Us
9. in the Heart Rate window To change your target heart rate press e Edit the target using and press lt e If you are lowering your target you are limited to a 5 bpm change It is important to note that if you are raising your target the speed and grade change safety limits described next may prevent the treadmill from raising your heart rate to your desired new target EXCEL SERIES OwWNER S GUIDE 2s More Examples CHAPTER Two HEART RATE CONTROL WorkKOUTS If you enter the HRC stage below 5 mph the speed you enter will How Cruise be the maximum speed of your workout If you like to walk at a Control maximum speed of 3 8 mph you should enter HRC at 3 8 mph Determines How to If you enter the HRC stage above 5 mph you will have an additional Cha nge Your 1 mph of speed If you enter HRC at 6 mph your maximum Exercise attainable speed in the HRC stage will be 7 mph Intensity If at any time you enter the HRC stage with incline you will have an additional 4 of incline available in the HRC stage If you enter the HRC stage at 1 incline your maximum attainable incline will be 5 If you do not enter the HRC stage with incline no incline will be available during the HRC stage of your workout Only speed will be used to control your heart rate 1 Enter HRC at 3 5 mph and 4 incline to allow a Examples maximum speed of 3 5 mph and 8 incline of Walking Workouts 2 Enter HRC at 4 2 mph and 6 incline to
10. numeric keys and press enter to accept each setting You can keep tuning your workout setup by repeatedly pressing enter to go to the next setting Your workout starts only when you press 33 Press to begin your workout Adjust speed or incline at any time by using the dedicated speed During Your and incline keys on the control pod or press B or Gand use Workout My Wheel or numeric keys pressing ete to accept your adjustment Change workouts during your workout by pressing a Quick Workout key or the Pre Set Workout key and pressing enter Change data readouts by pressing lt Pause your workout by pressing 4 EXCEL SERIES OWNER S GUIDE Ya Tino Table of Contents FrontSection 1 Basic 2 Heart Operation Rate Control Workouts page 2 page 23 Me V er 3 User Programs 5 HRCPlanner 4 Gerkin Fitness Test page 33 page 37 page 41 XX D A AS J 6 Audioand 7 Designingan 8 Careand Fan Accessories Exercise Program Maintenance page 45 page 49 page 57 2 J R A AppendixA AppendixB AppendixC page 65 page 69 page 73 EXCEL SERIES OWNER S GUIDE Model Differences Your new treadmill is part of the True Excel Series treadmills Since Model this owner s guide covers all four Excel models you might notice Differences descriptions of features that are different
11. oxygen min is minutes kg is bodyweight in kilograms This energy consumption rate corresponds to about 72 calories per hour for a 150 pound person which approximates the average basal metabolic rate of the general population The best formulas for treadmill energy expenditure also use oxygen usage by the body or VO2 The two formulas are walking VO2 2 68 speed 0 48 speed incline 3 5 running VO2 5 36 speed 0 24 speed incline 3 5 To get METs divide the result by 3 5 Noted exercise physiologist David Costill s speed constants for walking and running are 3 06 and 4 86 respectively EXCEL SERIES OWNER S GUIDE 7s Appenpix C CALORIE EXPENDITURE amp CALCULATIONS True treadmills use the calorie expenditure formula as described A Note About in Guidelines for Exercise Testing and Prescription from the Calorie American College of Sports Medicine This is the most Expenditure widely accepted formula for running and walking Calculations The ACSM guide says that running burns calories twice as fast as walking e g a 150 pound person jogging at 5 mph requires 548 calories per hour while walking at 5 mph requires 274 per hour See Appendix C for more details Other respected researchers such as David Costill think the ACSM overstates the energy difference between running and walking Costill believes running requires 60 more energy than walking not 100 as calculated by the ACSM Using th
12. then decreases speed changing once per minute Grade changes are permanent speed changes affect the current one minute segment only x x lt lt x lt z Changes in Speed EXCEL SERIES OwWNER S GUIDE 1 Classic Pre Set Workouts CHAPTER ONE BASIC OPERATION 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 has Glute Buster hills of the same size all throughout the workout Very similar to Hill Intervals with varying incline changes Leg Shaper Similar to Speed Ramp except both speed and grade change Cardio Challenge al hota O oe Incline 00000 ve 2 EXCEL SERIES OWNER S GUIDE Fa i LAE TRUE Classic Pre Set Workouts CHAPTER ONE BASIC OPERATION Speed Different from Speed Intervals 1 with the speed changing in Intervals 2 varying amounts Actual Speed When the treadmill is changing to a new target speed the matrix Display display readout will display the actual speed As the speed is changing the message center will display TARGET 12 0 MPH Once the treadmill reaches the new target speed the Speed readout will show the target speed EXCEL SERIES OWNER S GUIDE 2 chapter two Heart Rate Control Workou
13. Excel Series Owner s Manual my goal my path my machine F rN TRUE Thank You For Selecting True In 1981 Frank Trulaske launched True Fitness Technology Inc and began manufacturing hand crafted treadmills His team s obsession with quality has propelled True to the top of the industry and has created one of America s oldest largest and most respected fitness equipment manufacturers Over the years True has designed developed patented and fabricated many new and cutting edge innovations for their products including advanced features manufacturing components and technological breakthroughs Our original goal was to build the world s best treadmills and today we believe we re doing it Frank Trulaske Intensive quality control standards guarantee excellence in every phase of production resulting in the finest products available in the marketplace True treadmills are consistently rated 1 for their smooth quiet and comfortable performance True is rapidly becoming the choice for workouts among beginners rehab patients and top athletes world wide Today True offers a full line of treadmills upright and recumbent bikes elliptical trainers strength and flexibilty equipment True is proud to Deliver The Best Review for Your Safety IMPORTANT SAFETY INSTRUCTIONS When using this exercise machine basic precautions should always be followed inc
14. G AN EXERCISE PROGRAM 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 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 EXCEL SERIES OwWNER S GUIDE Sports Training Ya TRL chapter eight LL Care and Maintenance In This Chapter Treadbelt Lubrication Regular Cleaning 4 Treadbelt Adjustment Treadbelt Tension a 8 hapter 1 Basic Operation hapter 2 Heart Rate Control Workouts hapter 3 User Programs hapter 5 H
15. JE i 65 AppeNpIx A TARGET HEART RATE CHART Ya TRUE 9781 JILJY Poe Uso suoneoipayy IWI LJ 793127 oyerIdoidde ue suruJajap doy ued ay urersoid astoroxe Aue Zuruurg q 107 q uetorsdyd mod YIM JP 0 JaquIsWdy J9 Ei os Gp OF gE oy me 67 EXCEL SERIES OwWNER S GUIDE appendix b METs Table How Speed and Incline Affect Workload Expressed in METs pmm i J ikai am my goal my path my machine F TRUJE 69 Appenpix B METs TABLE Ya TRUE ozu Orr oor 06 08 oz o9 os A OECO aaa AQEL SIAN apeiy JNOH 13d SAUNA 71 EXCEL SERIES OwWNER S GUIDE appendix c METs Explanation and Formulas The Metabolic Formulas Behind Energy Expenditure Estimates A Note About Calorie Expenditure Calculations my goal my path my machine Fa TRUJE 73 Ya iLE Appenpix C METs EXPLANATION AND FORMULAS METs Explanation and Formulas As stated earlier the MET is a unit of exercise measurement that takes into account body weight Since energy expenditure in a weight bearing exercise such as running walking or stairclimbing is directly proportional to body weight the formulas to calculate METs are a bit simpler than for say an exercise bike For example 7 mph running is always 11 7 METs no matter who you are A MET is defined as 3 5 ml min kg of oxygen usage by the body where ml is milliliters the actual measured volume of gaseous
16. Michael L Gaesser Glenn A Butcher Janus D et al 1998 The recommended quantity and quality of exercise for developing and maintaining cardiorespiratory and muscular fitness in healthy adults The ACSM Position Stand on Fitness Medicine and Science in Sport and Exercise 30 6 975 991 URL lt ipsapp006 lwwonline com content getfile 2320 20 1050 fulltext htm gt Other ACSM position stands are found here lt WWww dcsm msse org gt 78 EXCEL SERIES OWNER S GUIDE egy 8 Ya iLE APPENDIX D SPECIFICATIONS Robergs Robert A and Landwehr Roberto 2002 The Surprising History of the HRmax 220 age Equation Journal of Exercise Physiology 5 2 ISSN 1097 9751 2 Article URL lt http www asep org Documents Robergs2 pdf gt Journal URL lt http www asep org FLDR JEPhome htm gt Starr Robert M and Doyle Jay D 550 ZTX Owner s Guide Colophon edition O Fallon True Fitness Technologies 2003 Swain David P and Leutholtz Brian C Metabolic Calculations Simplified Baltimore Williams amp Wilkins 1997 Tufte Edward R Visual Explanations Chesire Connecticut Graphics Press 1997 Whitmore Jack H and Costill David L Physiology of Sport and Exercise 2nd edition Champaign Illinois Human Kinetics 1999 Whitt Frank R and Wilson David G Bicycling Science Cambridge The MIT Press 1982 EXCEL SERIES OwWNER S GUIDE 7 Va RUE Founded 1981 865 Hoff Road
17. RC Planner hapter 6 Audio and Fan Accessories Cc C Chapter 4 Gerkin Fitness Test Cc C C hapter 7 Designing an Exercise Program Chapter 8 Care and Maintenance my goal my path my machine Fa TRUJE o 57 Lubrication and Cleaning CHAPTER EIGHT CARE AND MAINTENANCE 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 the life of your treadmill To prevent electrical shock be certain the treadmill is turned off and unplugged from the electrical outlet before performing any cleaning or routine maintenance For average use of your treadmill True recommends you lubricate Treadbelt under the treadbelt once per year For heavy use which is more Lubrication than 10 hours per week True recommends lubricating every six months Please contact your dealer to obtain the proper lubricants Daily Perspiration should be wiped from the control console and __ Regular treadmill surfaces after your workout Cleaning Weekly You should wipe down your treadmill once a week with a water dampened soft cloth Be careful not to get excessive moisture between the edge of the overlay panel and the console as this might create an electrical hazard or cause the electronics to fail Important do not clean or wipe under the running belt Monthly Clean dust and dirt that might accumulate und
18. STALL Incline not moving when commanded to E2 OVERSPEED This error occurs when an acceleration of greater than 2 1 mph occurs Error cleared by turning off power switch then turning it back on E2 CAL Treadmill cannot achieve target speed Re calibrate treadmill E3 RECAL This error occurs when a data error is detected in the EEPROM Replace the control panel E4 KEY STK stop Caused by pressing and holding the stop key for more than five seconds E5 SENSOR This message is displayed when there is no speed feedback All errors require service by a qualified technician To clear the error turn power off and back on again EXCEL SERIES OwWNER S GUIDE G Service Messages CHAPTER EIGHT 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 a tone will sound twice 1 LUBE This message is displayed when lubrication of the deck is recommended S2 CLEAN This message is displayed every 500 miles Prompt to clean treadmill S3 MOTOR This message is displayed every 2500 hours Prompt to check motor brushes Diagnostics Service Messages s4 EXCEL SERIES OWNER S GUIDE Ya iLE appendix a Chart A Guide to Help You Pick an Initial Target m Heart Rate 4 m Target Heart Rate my goal my path my machine F TRU
19. ably sustain your speed 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 EXCEL SERIES OWNER S GUIDE 53 54 Your F I T Program Continued CHAPTER SEVEN 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 arms and legs smoothly Walk naturally and avoid jerking motions that can cause pulled muscles sprained joints and loss of balance 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
20. activity per week and very active more than 60 minutes of moderate to vigorous activity per week See workout suggestion section for how this selection affects your training program as follows If you chose inactive as your current activity level the training program will be a 24 week program recommending three workout days per week for the first three weeks four days per week for the next 13 weeks and five days per week for the final eight weeks followed by a four day per week maintenance program If you chose moderately active or very active as your current activity level the training program will be a 21 week program recommending four days per week for the first 13 weeks and five days per week for the final eight weeks followed by a four day per week maintenance program EXCEL SERIES OWNER S GUIDE What HRC Planner Is HRC Planner Setup Ya TRL Tae TRE Workout Suggestion Workout Suggestion CHAPTER Five HRC PLANNER 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 HRC Planner does not keep track of how often you actually work out If you train less often than suggested your training program will require more total weeks Workout Suggestion Each time you select HRC Planner after you have created your training program HRC Planner sugg
21. allow a Using Cruise maximum speed of 4 2 mph and 10 incline Control 1 Enter HRC at 6 mph and 0 incline to allow a Examples maximum of 7 mph and 0 incline of Running Workouts 2 Enter HRC at 5 mph and 2 incline to allow a Using Cruise maximum of 6 mph and 6 incline Control 30 EXCEL SERIES OWNER S GUIDE Ya iLE Ya TRUE Important Points About Heart Rate Control Important Points About HRC CHAPTER Two HEART RATE CONTROL WORKOUTS 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 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 If the transmitter strap is adjusted or moved while exercising communication may be temporarily affected If communication is lost for 30 seconds the treadmill will automatically shut off The transmitter strap sends a low level radio signal to the treadmill 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
22. e ES Setup 7 0 and ES 9 0 have 5 target 5 interval and 4 distance based HRC setups It stores each set of workout parameters under numbered workouts for example Target HR 1 Target HR 2 Interval HRC 1 etc You can select these in later workouts so you don t have to re enter your workout parameters which tend to stay the same from workout to workout During workout setup if you keep pressing lt 7 you will continue to scroll through the workout setup parameters You can press at any time to accept the current parameters and begin your workout 26 EXCEL SERIES OWNER S GUIDE egy eS Ya TRUE During Your Workout More Details on Interval HRC o e During Your Workout CHAPTER Two HEART RATE CONTROL WorkKoUTS Pressing any key other than or will exit HRC mode Adjust your target heart rate at any time during your workout by pressing e727 using the keys as needed and pressing 7 again If you are lowering your target you are limited to a 5 bpm change The time and distance accumulated during warm up are not counted against your selected workout time or distance those values start at zero when the treadmill reaches heart rate control mode This time and distance are accumulated into the workout summary data as is your cooldown exercise Interval HRC works just like constant heart rate control up through the first work interval When your workout reaches your first r
23. e same example Costill s calculations result in 496 cal hour for running 5 mph with 313 cal hour for walking 5 mph One potential source of calorie estimate error is that the treadmill doesn t know if you are running or walking so it has to make some assumptions It assumes you are walking at 3 mph and slower and running at 5 mph and faster Between those two speeds the treadmill combines the walking and running formulas to make its best guess Variations in human exercise efficiency are another potential source of error with differences of plus or minus 10 common in the population 76 EXCEL SERIES OWNER S GUIDE Fa TRAE bibliography Bibliography References and Selected Readings gp AJ J ikai L 74 my goal my path my machine F TRUJE 7 77 BIBLIOGRAPHY American College of Sports Medicine ACSM s Guidelines for Exercise Testing and Prescription 6th edition Philadelphia Lippincott Williams amp Wilkins 2000 Feynman Richard P The Feynman Lectures on Physics Original edition Boston Addison Wesley 1970 ISBN 0 201 02115 3 Huszar Robert J Basic Dysrhythmias Third Edition St Louis Missouri Mosby 2002 McArdle William D Katch Frank I and Katch Victor L Exercise Physiology 5th edition Baltimore Lippincott Williams amp Williams 2001 McMahon Thomas A and Bonner John T On Size and Life New York W H Freeman 1985 ISBN 0 716 75000 7 Pollack
24. eart rate may be too strenuous unless you are in excellent physical condition Exercise below 60 percent gives your heart and lungs little conditioning s2 EXCEL SERIES OWNER S GUIDE Ya iLE fay 3 Beginning Your Exercise Program Beginning Your F 1 T Program CHAPTER SEVEN DESIGNING AN EXERCISE PROGRAM In addition to monitoring your heart rate as you exercise be certain of how quickly your heart rate recovers If your heart rate is over 120 beats per minute 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 breath more deeply Warming up prepares your heart and other muscles for more intense exercise and helps you avoid premature exhaustion Begin each workout by walking even if you plan to run Start slowly exploring different speeds until you can comfort
25. er 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 EXCEL SERIES OWNER S GUIDE Ya TRA ATEL iE Treadbelt Adjustment CHAPTER EIGHT CARE AND MAINTENANCE Expert Expert service and maintenance at a reasonable cost are available Service 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 the factory However when the treadmill is used on an uneven surface please follow these instructions 1 Stand beside the treadmill place the safety key onto the control panel and follow operating instructions Treadbelt for running the treadmill at 5 mph Adjustment 2 If the belt is off center to the right turn the left roller adjustment bolt counter clock wise 1 4 turn If the belt is off center to the left turn the left roller adjustment bolt 1 4 turn clockwise 3 Let the machine run for several minutes to check the alignment Belt alignment does not need to be perfect If more correction is needed turn the adjustment bolt 1 4 turn and check again EXCEL SERIES OwWNER S GUIDE ss Treadbelt Tension CHAPTER EIGHT CARE AND MAINTENANCE Turn both rear roller adjustment bolts counter clockwise until treadbelt just begins slipping whe
26. est interval your workload is reduced by half and kept at this rate throughout the rest interval The next work interval is initially set at an average of the workloads in the previous work interval EXCEL SERIES OWNER S GUIDE 2 28 Tips and How HRC Works CHAPTER Two HEART RATE CONTROL WORKOUTS Increase speed and incline gradually to slowly increase your heart rate to within 10 bpm of your target For best results you should take about five minutes to get to that point 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 incline to the preset maximum values entered It is important that you start at a low level of effort and gradually increase your work load over several minutes until you approach your target heart rate This allows your body to adapt to your workout Increasing work load gradually will allow you to enter the heart rate control stage without overshooting your target Warming up too fast may cause you to overshoot your target If this occurs it may take several minutes before the computer software can control your heart rate You may overshoot and undershoot your target for several minutes until stable control is achieved To raise your heart rate in HRC mode speed will always increase until maximum speed is attained followed by incline if incline is used in the workout To lower your heart rate in the HRC mode inc
27. ests your next workout recommending a target heart rate and a workout length Adjusting the suggestion You may choose the suggested workout or you may skip back to an easier workout or even skip forward to a more challenging workout HRC Planner remembers the last workout you complete and resets its internal pointer to that spot The next suggested workout is always the workout after the last workout you completed as determined by the 24 week training program Workouts Stay the Same for a Week HRC Planner generates workouts to be the same for a week so you will notice workouts are the same three to five in a row Using HRC for each workout Since all HRC Planner workouts are heart rate controlled workouts you set up each workout just like you do a normal True HRC workout HRC Planner will suggest settings for your maximum speed and grade but you may adjust these Like any True HRC workout HRC Planner remembers your HRC parameters for your next workout and you may leave them the same or readjust them EXCEL SERIES OwWNER S GUIDE 4 i JIE 2 m gt CNU Chapter 1 Chapter 2 Chapter 3 Chapter 4 Chapter 5 Cc a C hapter 7 hapter 8 chapter six Audio and Fan Accessories In This Chapter Fans on ES 5 0 Audio System on ES 7 0 and ES 9 0 Basic Operation Heart Rate Control Workouts User Programs Gerkin Fitness Test HRC Planner hapter 6 Audio and Fan Accessories
28. ing the Keyboard CHAPTER ONE Basic OPERATION Selecting Workouts Press any of the workout keys and press to Using the begin your workout using the default settings The Special Keyboard Workout keys have multiple choices under each key press the key multiple times to access the additional choices Before pressing you may adjust other settings like Workout Time and Body Weight pressing e7te after adjusting each setting Press at any time to begin your workout Note that HRC and HRC Planner workouts require settings adjustments Adjusting Settings Use the numeric keypad the keys or My Wheel see next page to adjust numeric settings Press lt to accept each settings adjustment Control Pod Primary Controls During your workout press to stop the treadbelt and pause your workout Press to resume your workout Press and hold to clear your workout Change Data Display During your workout press e7te to change the data displayed Safety Lanyard This magnetized cord must be in place on the treadmill balance bar location and should be attached to your clothing The treadmill will not operate if the lanyard is not attached 1o EXCEL SERIES OWNER S GUIDE Fa Tino Ya TRUE My Wheel CHAPTER ONE BASIC OPERATION My Wheel 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 cu
29. line will always decrease until zero incline is reached followed by speed if incline is used in the workout Speed changes are in 0 1 mph increments Incline changes are in 0 5 incline increments This is equal to between 0 10 and 0 15 METs EXCEL SERIES OWNER S GUIDE Tips on the Warm Up Stage How the HRC System Controls your Heart Rate Ya TRL fay 3 Examples of HRC Workouts Cruise Control Examples and Cruise Control CHAPTER Two HEART RATE CONTROL WorkKoUTS 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 of 10 mph without hills by entering a maximum speed of 10 mph and a maximum incline of 0 3 A walker enters a maximum speed of 4 0 mph and a maximum incline of 6 The walker is limited to a maximum speed of 4 0 mph and incline will be used if required to elevate the heart rate up to a maximum of 6 This is the simplest way to enter target heart rate training While in manual or any program you can n enter Target Heart Rate Control by simply pressing the key Your current heart rate will be set as the target For best results you should be at least five minutes into your workout and warmed up This will allow Cruise Control to more accurately control your heart rate Remember you must be wearing a chest strap and your heart rate should be displayed
30. luding 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 faint dizzy or experience pain stop and consult your physician Obtain proper instruction prior to use Inspect the treadmill 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 treadmill Care should be used when mounting or dismounting the treadmill Read understand and test the emergency stop procedures before use Disconnect all power before servicing the treadmill Do not operate electrically powered treadmills in damp or wet locations 2 EXCEL SERIES OWNER S GUIDE egy 8 ORE Review for Your Safety IMPORTANT SAFETY INSTRUCTIONS Do not exceed maximum user weight of 300 lbs Keep the top side of the moving surface clean and dry Keep children and animals away This treadmill is intended for residential use only All exercise equipment is potentially hazardous If attention is not paid to the conditions of equipment usage death or serious injury could occur EXCEL SERIES OwWNER S GUIDE 3 Quick Start Guide Quick Start into a manual workout by pressing or set upa_ Before Your different workout by selecting a workout and adjusting settings if Workout necessary Use My Wheel keys or
31. minute sessions EXCEL SERIES OwWNER S GUIDE Ya TRL Tae TRE Establishing Aerobic Fitness Maintaining Aerobic Fitness Managing Weight Establishing and Maintaining Fitness CHAPTER SEVEN DESIGNING AN EXERCISE PROGRAM 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 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 rate zone begin to increase the length and intensity of your workout Exercise four to six days a week or on alternate days Try to reach and maintain 70 85 percent of your maximum heart rate with moderate to somewhat hard exercise 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 EXCEL SERIES OwWNER S GUIDE 55 56 Weight and Sports Training Programs CHAPTER SEVEN DESIGNIN
32. n walking on it then turn both rear roller adjustment bolts clockwise in equal quarter turn increments until treadbelt stops slipping Note Be sure to run on treadbelt to ensure that the treadbelt does not slip while under load Treadbelt Tension so EXCEL SERIES OWNER S GUIDE Fa Tino Symptom Solution Guide CHAPTER EIGHT CARE AND MAINTENANCE SYMPTOM CAUSE SOLUTION Circuit breaker on Service required Ya TRE A Damaged motor treadmill trips when the power cord is plugged into wall Circuit breaker on treadmill trips when inputting speed and starting Computer display LED s do not illuminate Incline Motor and tread motor will not turn on Incline motor does not operate but the treadbelt moves Scrambled digits on computer LED s Damage or defective motor power supply board Damaged motor control circuit board Restricted belt or flywheel Treadbelt over tensioned No power to treadmill Circuit breaker trip Upper wire harness not connected or completely connected Upper wire harness damaged or not connected or completely connected Incline wire harness damaged or not connected Damaged computer board Upper wire harness Service required Service required Check and remove obstruction or call dealer See adjustments in Assembly Guide Restore power at electrical outlet or reset circuit breaker if in on off position Rese
33. orkout into a walk The cool down speed at 0 grade is calculated to be 40 of your average workout intensity or 2 5 mph whichever is lower 2 EXCEL SERIES OWNER S GUIDE Ya Tine in TRUE Other Settings and SOFT Select CHAPTER ONE BASIC OPERATION Quick Important Quick speed keys change speed with a single key press Speed 5 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 fitness tests and Heart Rate Control te Disable QuickSpeed by pressing again Workout Press the key at any time to change your workout time from Time the default 30 minutes Body Weight During workout set up set a correct body weight including clothes so the treadmill can better estimate your calorie expenditure SOFT This features lets you adjust the softness of the running surface Select Move the lever on the right side of the treadmill from 1 softest to 8 firmest SOFT Select is especially useful to accommodate users of different weights or those with special physical needs EXCEL SERIES OWNER S GUIDE c Heart Rate Monitoring CHAPTER ONE BASIC OPERATION This treadmill can monitor your heart rate using either the Monitoring chest strap provided with the treadmill or the metal grips on the Your hand rails called contact heart rate or CHR pads A chest strap Heart Ra
34. out Suggestion Maintenance Workout uJ 2 PS rm Va I if Chapter 1 Basic Operation Chapter 2 Heart Rate Control Workouts Chapter 3 User Programs Chapter 4 Gerkin Fitness Test Chapter 5 HRC Planner Chapter 6 Audio and Fan Accessories Chapter 7 Designing an Exercise Program C hapter 8 Care and Maintenance my goal my path my machine Fa TRUJE 41 42 What HRC Planner Is CHAPTER Five HRC PLANNER HRC Planner creates a 21 to 24 week training program with a progressive increase in workout intensity and duration This program is based on a few simple parameters from you the user including age resting heart rate current activity level and fitness goal HRC Planner workouts typically range from 15 minutes at the beginning of a training program to 40 minutes by week 21 If you are a new user you will be asked a few personal questions age resting heart rate current activity level and fitness goal How to measure your resting heart rate in general sit very still gentle breathing no distractions and no talking Best results come first thing in the morning with no food or caffeine intake for at least three hours Measure with your fingers against well known pulse points like your wrist or your neck and count for at least 30 seconds then convert to a beats per minute number Current activity level choose from not active moderately active 20 60 minutes of moderate to vigorous
35. rrent setting as in SPEED 2 5 Step 2 Touch your finger anywhere on My Wheel then drag your finger clockwise to increase and counterclockwise to decrease Step 3 Press e to accept your value change If you do not press enter within 3 seconds the original value will remain unchanged During Run Mode Actions on My Wheel perform a change speed function requiring the confirming e7te press as usual Note any values adjustable by My Wheel are also adjustable by the numeric keys or the keys EXCEL SERIES OwWNER S GUIDE n Manual amp Quick Workouts CHAPTER ONE BASIC OPERATION Press Quick Start Start the treadbelt at 0 5 mph at the default Manual workout time of 30 minutes Operation Details Setting Time or Distance Targets Enter your weight and press enter Now either enter a workout time and press 2 27 or press to be prompted for a target distance You can keep adjusting your workout setup by repeatedly pressing enter Your workout starts only when you press B ep Press this single key to quickstart the treadmill to 3 mph Quick Workouts EB Press this single key to quickstart the treadmill into the walk segment of Level 8 Speed Intervals alternating between 2 2 mph and 5 mph in one minute increments See Special Workouts and Speed Interval workout section for how to change these speeds c Quick Starts treadmill to 6 mph Iwn Press the Cool Down key to exit your w
36. set a target heart rate and select one of four distances just like running a road course 2 miles 4 miles 5 kilometers or 10 kilometers 1 Put on a Polar or compatible transmitter chest strap as described in section Chapter 1 2 Press the Meser key until you reach your desired workout then press enter 3 Enter your workout parameters This includes target heart rate maximum treadbelt speed workout time or distance and maximum incline If you are using Interval HRC pick your interval durations too 4 Press start EXCEL SERIES OwWNER S GUIDE 25 Choices During Workout Setup CHAPTER Two HEART RATE CONTROL WORKOUTS 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 heart rate to within 10 beats per minute bpm of your target heart rate 6 Heart rate control stage Now the treadmill takes control of speed and incline keeping your heart rate within a few bpm of your target If you are using interval HRC the treadmill alternates between work and rest intervals 7 Cool down At the end of your workout time or distance the treadmill reduces workload by half and goes back into Manual Control mode where you directly control your cool down e Your treadmill can remember more than one workout During setup for a heart rate control workout The ES 5 0 has Workout five target and two interval HRC setups and th
37. t 15 seconds your digital heart rate in beats per minute bpm should be displayed Important The CHR System should only be used at speeds of 4 mph or lower Above this speed the CHR accuracy is unavoidably unreliable due to large muscle movements EXCEL SERIES OWNER S GUIDE 1s Contact Heart Rate CHAPTER ONE BASIC OPERATION 1 Exercise with smooth body motions For Best CHR Results 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 5 See Appendix A for more details on Contact Heart Rate monitoring When using a Heart Rate Control 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 16 EXCEL SERIES OWNER S GUIDE Ya Tine nT RLIE Contact Heart Rate CHAPTER ONE BASIC OPERATION A Note on CHR Accuracy CHR monitoring may be a bit less accurate 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 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 EXCEL SERIES OWNER S GUIDE 7 Special Workouts CHAPTER ONE BASIC OPERATION Each workou
38. t Circuit Breaker Service required Service required Service required Service required Service required damaged or partially connected A Poly V belt slipping Service required Squeaking noise from motor while using the treadmill B Motor brush noise Service required excessive EXCEL SERIES OwWNER S GUIDE 62 Symptom Solution Guide CHAPTER EIGHT CARE AND MAINTENANCE SYMPTOM CAUSE SOLUTION Treadbelt tracks left Uneven floor Treadmill trips household circuit breaker Treadbelt feels unsmooth jerks intermittently Rear roller not properly adjusted Defective breaker Circuit too small Circuit over loaded May trip GFI circuit A Object between belt and deck B Object under belt C Loose tread motor drive belt D Loose treadbelt tension Move treadmill to even surface or level with shims See Adjustment section See Adjustment section Replace breaker Use 20 amp circuit Remove the other electrical appliances on same circuit Have circuit checked by electrician Remove object between belt and deck Remove object from under belt Service required See Adjustment section EXCEL SERIES OWNER S GUIDE Ya TRL lt n pe Error Codes CHAPTER EIGHT CARE AND MAINTENANCE Error Codes E1 INCLINE Incline moving when not commanded to E1 RANGE Difference between zero position and maximum incline not sufficient E1
39. t has a four minute warm up anda two minute cool Pre Set down Speed or grade changes stay in effect until the next change Workouts 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 your workout by pressing the 2555s key adjusting the numeric level then pressing enter Change to a new pre set workout during your workout by pressing the 2 5 55 key repeatedly and pressing enter at your desired workout In a walking workout all speeds are under 4 mph Increasing Walking levels increases speed from 2 to 4 mph and grade from 4 to 10 Calorie Burn speed and grade stay constant in the work section Speed or grade changes in the work section are permanent Changes in Grade Walking intervals with grade alternate between hills and nearly flat in two minute segments Speed changes are permanent grade Walking changes affect the current two minute segment only Hill Intervals oJ LULL Changes in Grade s EXCEL SERIES OWNER S GUIDE Fa il LAE Ta TRUE Walking and Running Speed Intervals Walking and Running Speed Ramp Special Workouts CHAPTER ONE BASIC OPERATION Zero grade walking or running intervals are in one minute segments Grade changes are permanent speed changes affect the current one minute segment only Changes in Speed Zero grade gradually increases speed
40. te transmits your heart rate to the treadmill via radio and the CHR pads connect to a special computer circuit to extract your heart rate Although this treadmill functions fine without using the heart rate monitoring feature this kind of monitoring gives you valuable feedback on your effort level Chest strap monitoring also allows you to use Heart Rate Control the most advanced exercise control system available When you wear a Polar or compatible transmitter strap the Chest Strap treadmill will display your heart rate as a digital beats per minute Heart Rate bpm readout Monitoring 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 1a EXCEL SERIES OWNER S GUIDE Fa Tin ir TRAE Contact Heart Rate CHAPTER ONE BASIC OPERATION Contact The contact heart rate CHR system lets you monitor your heart Heart Rate rate without wearing a strap CHR Gently grasp the contact heart rate pads as shown When the system detects 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 abou
41. ter 8 Care and Maintenance my goal my path my machine Fa TRUJE 49 The F I T Concept Defined CHAPTER SEVEN DESIGNING AN EXERCISE PROGRAM The workout portion of your exercise program consists of three What is major variables Frequency Intensity and Time the F L T Concept 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 are just beginning an exercise program you may be most comfortable walking at a speed of 1 2 mph As you use your treadmill regularly higher speeds may be more comfortable and more effective Inability to maintain a smooth rhythmic motion suggests that your speed and or elevation may be too great If you feel out of breath before you have exercised 12 minutes you are probably exercising too hard so EXCEL SERIES OWNER S
42. ting a target heart rate range Also it is important to use the treadmill 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 A for a chart that may help you pick a target heart rate You need to wear a heart rate monitoring chest strap to use heart rate control See the Monitoring Your Heart Rate section in Chapter 1 for a guide to proper usage It is not recommended that you use the contact heart rate system for heart rate control workouts EXCEL SERIES OWNER S GUIDE HRC Workout Introduction PE Tae TRE Four Basic Kinds of Heart Rate Control Workouts The Easy Steps toa Heart Rate Control Workout HRC Types and a Workout Quick Guide CHAPTER Two HEART RATE CONTROL WORKOUTS Various types of Heart Rate Control HRC are available on Excel Series treadmills This section may describe some types of HRC that your treadmill does not have Time based constant HRC pick a target heart rate and exercise for an amount of time you select Cruise Control while in any workout set your current heart rate as your target heart rate by pressing a single key Interval heart rate training the treadmill alternates work intervals at your selected target heart rate with rest intervals that are at workload You set the length of both intervals Distance based HRC ES 7 0 and ES 9 0 only
43. ts In This Chapter HRC Workout Introduction Four Kinds of Heart Rate Control Workouts T The Easy Steps to a Heart Rate Control Workout ra More Details on Interval HRC Tips on the Warm Up Stage i How the HRC System Controls Your Heart Rate Examples of HRC Workouts Cruise Control _ Examples of Walking Workouts Examples of Running Workouts Important Points About hapter 1 Basic Operation HRC hapter 2 Heart Rate Control Workouts hapter 3 User Programs HRC Safety Features hapter 4 Gerkin Fitness Test hapter 5 HRC Planner hapter 6 Audio and Fan Accessories hapter 7 Designing an Exercise Program OGO A A a0 DO O hapter 8 Care and Maintenance my goal my path my machine Fa TRUJE 23 24 HRC Introduction CHAPTER Two HEART RATE CONTROL 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 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 heart rate controlled workouts for advice on selec
44. um the test waits for your heart rate to exceed the target for 15 seconds then terminates the test The version of the Gerkin Protocol that True Fitness uses in its exercise machines is the new equation of 205 8 0 685 age To better understand why we selected this method over the outdated 220 age maximal heart rate equation you can review the scientific paper in Journal of Exercise Physiology a PDF document located at http www asep org Documents Robergs2 pdf Using the Gerkin Test 38 EXCEL SERIES OWNER S GUIDE Ya TRAE TEELE Accuracy of the Gerkin Test CHAPTER Four GERKIN FITNESS TEST Accuracy of The scientific journal Occupational Medicine published a study in the Gerkin 2004 on the accuracy of the Gerkin test The conclusion Test The Gerkin treadmill protocol overpredicts VO2max in healthy men and women and therefore should not be used for predicting VO2max in individual firefighters particularly if VO2max is a criterion for inclusion or exclusion from duty At this time a valid treadmill running test is needed for predicting the VO2max value of individual firefighters However for the fitness enthusiast who is interested in monitoring their fitness level the Gerkin test can be used to measure progress over time EXCEL SERIES OwWNER S GUIDE 39 chapter five HRC Planner In This Chapter pmm What HRC Planner Is HRC Planner Setup Work

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