True Fitness ES9.0, ES7.0 User Manual

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ES9.0 + ES7.0

TREADMILL

OWNER'S MANUAL

truefitness.com / 800.426.6570 / 1.636.272.7100

THANK YOU FOR SELECTING TRUE

In 1981, Frank Trulaske launched			While TRUE has expanded
TRUE Fitness®, and began				its line of products,


manufacturing premium				intensive quality control
hand-crafted treadmills.				standards guarantee
				excellence in every
His team’s obsession with				phase of production.
quality has propelled				This results in the finest
TRUE to the top of				products available in the
the fitness industry				marketplace.
and has created one of
and has created one of	“OUR ORIGINAL			TRUE is the choice for
America’s oldest, largest	GOAL WAS TO BUILD			TRUE is the choice for
and most respected	THE WORLD’S BEST			cardio workouts among
fitness equipment	FITNESS EQUIPMENT,			beginners, rehab patients
fitness equipment	AND TODAY WE			beginners, rehab patients
manufacturers.	AND TODAY WE			and top athletes world-
manufacturers.	BELIEVE WE’RE			and top athletes world-
	BELIEVE WE’RE			wide.
Over the years, TRUE	DOING IT!”			wide.
Over the years, TRUE		-FRANK TRULASKE
has designed, developed,		-FRANK TRULASKE		Today TRUE Fitness
patented and fabricated				offers a full line of
many new cutting-edge				premium elliptical
innovations for their products. Such			trainers, treadmills, upright and
advancements include ground-			recumbent bikes, and flexibility
breaking new features, state-of-the-			equipment.
art manufacturing components, and
technological breakthroughs.

REVIEW FOR YOUR SAFETY

IMPORTANT SAFETY INSTRUCTIONS

When using this exercise machine, basic precautions should always be followed, including the following:

Read and understand all instructions and warnings prior to use.

Obtain a medical exam before beginning any exercise program. If at any time during exercise you feel 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.

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REVIEW FOR YOUR SAFETY

IMPORTANT SAFETY INSTRUCTIONS

Do not exceed maximum user weight of 400 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.

Ensure that the back of the treadmill is placed at least 39” away from a wall or other obstructions.

Ensure the the sides of the treadmill are placed at least 20” away from a wall or other obstructions.

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QUICK START

Quick Start into a manual workout by pressing , or set up a different workout by selecting a workout and adjusting settings

if necessary. Use	keys, or numeric keys and press	to
accept each setting.

You can keep tuning your workout setup by repeatedly pressing to go to the next setting. Your workout starts only when you

press .

Press to begin your workout.

Adjust speed or incline at any time by using the dedicated speed and incline keys on the control pod, pressing to accept your adjustment.

Change workouts during your workout by pressing a Quick Workout key or the Pre-Set Workout key and pressing .

Change data readouts by pressing .

Pause your workout by pressing.

BEFORE

YOUR WORKOUT

DURING YOUR WORKOUT

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TABLE OF CONTENTS

Quick Start .......................................................................................		5
1.	Basic Operation (except console).............................................	8
2. Console Operation....................................................................		25
3. Heart Rate Control Workouts.................................................		29
	Foolproof heart rate feedback workouts
4. Custom Workouts......................................................................		39
	How to record and run User Workouts
5.	Gerkin Fitness Test....................................................................	46
6. RxHRC.........................................................................................		49
7.	Fans...............................................................................................	52
8.	Designing an Exercise Program..............................................	54
9. Care and Mainenance...............................................................		62
Appendix A.....................................................................................		70
	Maximum Heart rate + Target Heart Rate
Appendix B......................................................................................		72
	Treadmill Specifications

Specifications/Features/Software are subject to change

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STARTING AND STOPPING THE

TREADMILL SAFELY

Place your feet on the straddle covers.

Attach the safety lanyard to your waistband.

Place the safety key on the key holder.

Set up your workout (see Chapter 1) and press .

Stop the treadmill by reducing speed to 2 mph, then press.

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CHAPTER ONE

BASIC OPERATION

IN THIS CHAPTER:

Using The Keyboard

Manual & Quick Workouts

Other Settings

Heart Rate Monitoring

Contact Heart Rate

Special Workouts

Classic Pre-Set Workouts

Chapter 1: Basic Operation

Chapter 2: Console Operation

Chapter 3: Heart Rate Control Workouts

Chapter 4: User Workouts

Chapter 5: Gerkin Fitness Test

Chapter 6: RxHRC

Chapter 7: Fans

Chapter 8: Designing an Exercise Program

Chapter 9: Care and Maintenance

USING THE KEYBOARD

CHAPTER ONE: BASIC OPERATION

Selecting Workouts: Press any of the workout keys and press to begin your workout using the default settings. The Special Workout keys have multiple choices under each key; press the key multiple times to access the additional choices.

Before pressing , you may adjust other settings like Workout Time and Body Weight, pressing 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 and the keys, to adjust numeric settings. Press 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 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.

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MANUAL & QUICK WORKOUTS

CHAPTER ONE: BASIC OPERATION

Press Quick Start: Start the treadbelt at 0.5 mph at the default workout time of 30 minutes.

Setting Time or Distance Targets: Enter your weight and press

. Now either enter a workout time and press , or press to be prompted for a target distance.

You can keep adjusting your workout setup by repeatedly pressing . Your workout starts only when you press .

: Press this single key to quickstart the treadmill to 3 mph.

: Press this single key to quickstart the treadmill into the walk segment of Level 8 Speed Intervals, alternating between 3 mph & 6 mph in one-minute increments. See page 11 to learn a how to customize these speeds.

: Quick Starts treadmill to 6 mph.

: Press the Cool Down key to exit your workout 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.

MANUAL OPERATION DETAILS

QUICK WORKOUTS

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MANUAL & QUICK WORKOUTS

CHAPTER ONE: BASIC OPERATION

Quick Workout Keys [walk, walk+run, run]		CUSTOM
Quick Workout Keys [walk, walk+run, run]		CUSTOM
Use these keys to set up your favorite training speeds.		QUICK
Use these keys to set up your favorite training speeds.		WORKOUTS
While the treadmill is operating in manual mode, pressing and
holding either the walk or run key will “save” that speed as that
key’s operating speed. Pressing that key will change the treadmill
speed to that speed.
Note: you can’t set a higher speed for the walk key than is set in
the run key. Tip: set the walk key speed first.
The walk+run key uses the speeds set in the walk and run keys
in an interval workout pattern. It alternates every 60 seconds
between the walk speed and the run speed.
Before you customize these keys, the walk key is set to 3 mph,
and the run key is set to 6 mph.

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OTHER SETTINGS

CHAPTER ONE: BASIC OPERATION

Important: Quick speed keys change speed with a single key press, so take care in the keys you press.

Press , lighting the enable LED. Now the numeric keys function as speed change keys from 1 mph to 9 mph. Quickspeed is functional in any workout except fitness tests and Heart Rate Control.

Disable QuickSpeed by pressingagain.

During workout set up, set a correct body weight including clothes so the treadmill can better estimate your calorie expenditure.

This features lets you adjust the softness of the running surface. 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.

The fans have two speeds plus off. The default is medium speed.

QUICK SPEED

BODY WEIGHT

SOFT SELECT

FANS

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OTHER SETTINGS

CHAPTER ONE: BASIC OPERATION

Calorie goal allows you to choose the number of calories you	CALORIE
wish to burn, and the treadmill will calculate the required speed	GOAL
and incline to attain this goal, including a 3-minute warm up and
3-minute cool down. For safety and comfort reasons, you set a
maximum speed.

Setting Up a Calorie Goal Workout

1.Press Weight Loss until you see the Calorie Goal Workout prompt, then press Enter.

2.Adjust Weight & enter workout time. This workout time includes a 3-minute warmup and a 3-minute cooldown.

3.Enter calorie goal.

4.Enter the maximum speed you want the treadmill to never exceed during the calorie goal workout. Make sure this is a comfortable speed for you. Note: this speed will not necessarily ever be attained during the workout. See Step 8 below for more information.

5.If your calorie goal exceeds the ability of the treadmill to attain, you will be re-prompted to either reduce your calorie goal or increase your maximum speed.

6.When your calorie goal is within the abilities of the treadmill, press Start.

7.There is a 3-minute warmup at either 2 mph or your maximum speed, whichever is less.

8.After the warmup, the treadmill will immediately speed up and change incline to reach the exercise intensity required to attain your calorie goal. For your comfort and safety, the treadmill attempts to keep you at a walking speed of 3 mph or less, using incline to reach the necessary exercise intensity.

9.There is a 3-minute cooldown at the end of your workout time.

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OTHER SETTINGS

CHAPTER ONE: BASIC OPERATION

Your ES Series treadmill also comes with advanced workouts	ADVANCED
options for thise lookign to get the most out of their training.	SETTINGS

Quick Workout Keys [walk, walk+run, run]	QUICK
	WORKOUT
Use these keys to set up your favorite training speeds.	KEYS
While the treadmill is operating in manual mode, pressing
and holding either the walk or run key will “save” that speed
as that key’s operating speed. Pressing that key will change the
treadmill speed to that speed.
Note: you can’t set a higher speed for the walk key than is set in
the run key. Tip: set the walk key speed first.
The walk+run key uses the speeds set in the walk and run keys
in an interval workout pattern. It alternates every 60 seconds
between the walk speed and the run speed.
Before you customize these keys, the walk key is set to 3 mph,
and the run key is set to 6 mph.
Caution: just a single keypress of these keys will change the
treadmill speed.

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		OTHER SETTINGS
		CHAPTER ONE: BASIC OPERATION
Weight Loss		WEIGHT
Weight Loss		WEIGHT
		LOSS

By pressing the “Weight Loss” key, users have the option of choosing one of six separate programs that assist users in achieving their weight loss goals. These programs are:

Calorie Goal

Hill Intervals

Leg Shaper

Sports Training

Calorie Burn

HRC

Performance

PERFORMANCE

By pressing the “Performance” key, users have the option of choosing one of seven separate programs that assist users in achieving their performance related goals. These programs are:

5k and 10k Workouts

Custom Interval

Custom Workout

Speed Intervals

Speed Ramp

Glute Buster

Cardio Challenge

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OTHER SETTINGS

CHAPTER ONE: BASIC OPERATION

5K and 10k Runs

These are fixed-distance workouts, much as you would run a 5k or 10k road course. Choose your preferred distance and press Start. You have complete manual control over speed and incline.

Predicted Finish Time Feature: The default time display in the 5k and 10k runs is your predicted finish time if you continue at the current pace to the end of the run. The Time field will be labeled simply Time. As you change your pace, your predicted finish time is updated.

Pressing Change Display will change the Time display to Elapsed Time. Pressing Change Display again will change back to predicted finish time.

Important Note About Calorie Usage:

The treadmill estimates your calorie usage using formulas from the industry-standard Guidelines for Exercise Testing and Prescription, from the American College of Sports Medicine. Variations between individuals make these formulas accurate to only about plus or minus 20%.

Further error may occur because of the walking and running transition. The treadmill assumes you are walking at 4 mph or slower. If you are actually jogging at speeds lower than 4 mph, the treadmill will greatly underestimate your calorie usage.

5K & 10K RUNS

CALORIE GOAL

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HEART RATE MONITORING

CHAPTER ONE: BASIC OPERATION

This treadmill can monitor your heart rate using either the chest strap provided with the treadmill or the metal grips on the hand rails (called contact heart rate or CHR pads). A chest strap transmits your heart rate to the treadmill via radio, and the CHR pads connect to a special computer circuit 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 treadmill 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.

CHEST STRAP HEART RATE MONITORING

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CONTACT HEART RATE

CHAPTER ONE: BASIC OPERATION

The contact heart rate (CHR) system lets you monitor your heart rate without wearing a strap.

Gently grasp the contact heart rate pads as shown.

When the system detects your hands, the Heart Rate label will start flashing in time with your heart beat. During this time, the system is analyzing and locking in your heart rate. Within about 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.

CONTACT HEART RATE (CHR)

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CONTACT HEART RATE

CHAPTER ONE: BASIC OPERATION

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.

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.

FOR BEST CHR RESULTS

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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.

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SPECIAL WORKOUTS

CHAPTER ONE: BASIC OPERATION

Each workout has a four-minute warm up and a two-minute cool down. Speed or grade changes stay in effect until the next change is requested by the program. Changing the default workout time adds or removes segments; it does not stretch or compress the workout profile.

Change workout levels during your workout by pressing the

key, adjusting the numeric level, then pressing
Change to a new pre-set workout during your workout by
pressing the	key repeatedly and pressing	at
your desired workout.

In a walking workout, all speeds are under 4 mph. Increasing levels increases speed from 2 to 4 mph and grade from 4% to 10%; 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 changes affect the current two-minute segment only.

PRE-SET WORKOUTS

WALKING: CALORIE BURN

WALKING: HILL INTERVALS

Changes in Grade

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SPECIAL WORKOUTS

CHAPTER ONE: BASIC OPERATION

Zero-grade walking or running intervals are in one-minute	WALKING
segments. Grade changes are permanent; speed changes affect the	AND
current one-minute segment only.	RUNNING:
	SPEED
	INTERVALS

Changes in Speed
Zero-grade gradually increases speed then decreases speed,	WALKING
changing once per minute. Grade changes are permanent; speed	AND
changes affect the current one-minute segment only.	RUNNING:
	SPEED RAMP

Changes in Speed

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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 hills of the same size all throughout the workout.

GLUTE

BUSTER

Very similar to Hill Intervals, with varying incline changes.

LEG

SHAPER

Similar to Speed Ramp, except both speed and grade change.

CARDIO

CHALLENGE

=Incline

=Speed

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CLASSIC PRE-SET WORKOUTS

CHAPTER ONE: BASIC OPERATION

Different from Speed Intervals 1 with the speed changing in varying amounts.

When the treadmill is changing to a new target speed, the matrix 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.

SPEED INTERVALS 2

ACTUAL SPEED DISPLAY

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