True Fitness PS300 manual

800.426.6570 ww w .truef itness .com P S S erie s T re admill O w ner's Gu ide • • • •[...]

In 1981, Frank T rulaske launched TRUE F itness ® T echnology , Inc. and began manufacturing hand- cr afted treadmills . His team ’ s obsession with quality has propelled TRUE to the top of the fitness industry and has cr eated one of America ’ s oldest, largest and most respected fitness equipment manufac turers . Ov er t h e y e a r s , TR U[...]

P E R F O R M A N C E S ERIES O WNER ’ S G UIDE Review f or Y our S af ety I MPOR TANT S AF ETY I NSTRUC TIONS 1 Whe n using this ex erci se machine, ba sic pre cautions should always be followed , including the following: Read and understand all instr uctions and warnings pr ior to use. Obtain a me dical exam before beginning any ex ercise prog [...]

P E R F O R M A N C E S ERIES O WNER ’ S G UIDE Review f or Y our S af ety I MPOR TANT S AF ETY I NSTRUC TIONS 2 Do not exc e ed maximum user weight of 350 lbs . Keep the top side of the moving surface clean and dr y . Keep children and animals away . All ex ercise e quipmen t is p oten tially haz ar dous . If att ention is not paid to the condit[...]

P E R F O R M A N C E S ERIES O WNER ’ S G UIDE Quick Star t Guide 3 Before Y our W orkout During Y our W orkout Quick Start into a manual workout by pressing , or set up a differen t wor kout by pressing a workout key and adjusting the setting as necessar y . Y ou c an kee p fine- tuning your workout setup by rep eatedly pressing t o go to the n[...]

F ront Sec tion Safety instructions , Quick Start Guide, Model Differenc es and S tar ting and Stopping the T readmill Safely . page 1 1 - Basic Operation page 9 2 - Hear t Rate Control W orkouts page 19 3 - User Progr ams How to record and run User Programs . page 23 4 - T V/V ideo Sy stems page 27 5 - Designing an Exer cise P rogr am page 31 6 - [...]

Model Differ ences Y our ne w tre admill is part of the T r ue Performance S eries treadmills . Since this ow ner’ s guide c overs all five P erformance models , you might notice descr iptions of feat ures tha t ar e differen t from your treadmill. The main differenc es are in the consoles . P S100/300 • Black -on-blue LCD data displ a y • De[...]

P E R F O R M A N C E S ERIES O WNER ’ S G UIDE S ta rt i n g A n d S t o p p i n g t h e T r e a d m i l l Sa f e ly 7 Place your feet on the straddle covers. A ttach t he safety lanyard to your waistband. Place the safety ke y on the ke y holder . Set up your workout and press . Stop the treadmill by reducing spe ed to 2 mph, then press . Star [...]

Basic Oper ation In This Chapt er : Hear t Rate Monitoring Special W orkouts Classic P re-Set W ork outs chapter one Chapter 1: Basic Operation Chapter 2: Heart Rate C ontrol W orkouts Chapter 3: User W orkouts Chapter 4: Audio and V ideo S ystems Chapter 5: Designing an Exer cise P rog ram Chapter 6: Car e and Maintenance 9[...]

P E R F O R M A N C E S ERIES O WNER ’ S G UIDE U sing the K eyboard C HAPTER O NE : B ASIC O PERATION Selecting W orkouts : Press any of the workout ke ys and press to b egin your workout using the default se t tings . Before pressing , you may adjust other se t tings like W orkout T ime and B ody W eight , pressing after adju sting each setting[...]

P ress Quick St art : St art the treadbelt a t 0.5 mph a t the default workout time of 30 minutes. OR... Setting T ime or Di stance T arget s : Enter your weight and press . Now either en ter a workout time and pr ess , or pr ess to be pr ompted for a target dist anc e. Y ou c an kee p adjusting your workout setup by repe a tedly pressing . Y our w[...]

This treadmill can monitor your heart rate using either the chest strap provide d w it h the treadmill or the metal grips on t he hand rails ( called contact he art ra te, or C HR pad s). A chest strap transmits your he art ra te to the treadmill via radio, and the C HR pads connect to a spec ial computer circuit to extract your hear t rate. Althou[...]

C ontact Hear t R a te C HAPTER O NE : B ASIC O PERATION Con tac t Hear t R a te ( CHR) The contact heart rat e (CHR) system lets you monitor your hear t rate without wearing a strap. Gently grasp the contact heart rat e pads . When t he system de t e cts your hands , the Heart Rate lab e l will start f lashing in time with your heart be a t . Dur [...]

Each workout has a four -minute warm up and a two-minute cool down. Spe ed or incline changes stay in effect until the next change requeste d by t he program. C hanging the default wor kout time adds or removes seg ments; it do es not stretch or c ompress the workout profile. Change work out levels during your workout by pressing t he workout ke y [...]

Z er o-grade walking or running inter vals are in one-mi nute seg ments . Grade changes are p ermanent; spe ed change s affe ct the current one-min ute s egment only . Z er o-grade gradually increas es sp eed then de crease s spe ed, changing once per m inute . Grade changes are permanent ; spee d changes affect the cur r ent one-minute segment onl[...]

These ar e T r ue’ s original four pre-se t workouts . C hanging the workout time stretches and compr esse s the wor kout pr ofile, in contrast to the four new pre-set work outs . Other dif f erences ar e explained below in the indiv idual workout sections . Incline changes in var ying amoun ts ; the new Hills wor kout has hills of the same si ze[...]

Sp eed In te rval s 2 Different from Spee d Inter vals 1 w it h the sp eed changing in var ying amounts . P E R F O R M A N C E S ERIES O WNER ’ S G UIDE Classic Pr e -S et W ork outs C HAPTER O NE : B ASIC O PERATION 17[...]

Hear t R at e C ontr ol W orkouts In This Chapt er : HRC W orkout Introduction The Ea sy Step s to a H eart Rate Control W orkout Im por tant Points A bout HRC chapter two Chapter 1: Basic Operation Chapter 2: Heart Rate C ontrol W orkouts Chapter 3: User W orkouts Chapter 4: Audio and V ideo S ystems Chapter 5: Designing an Exer cise P rog ram Cha[...]

P E R F O R M A N C E S ERIES O WNER ’ S G UIDE HRC Intr oduc tion C HAPTER T W O : H EAR T R ATE C ON TROL W OR KOUTS HRC W orkout Introduction T rue’ s heart rat e con trol (H R C ) workouts let t he treadmill monitor your r elative exercise in tensity by way of your heart rate, then automa tically adjust t he workload to keep you at your tar[...]

21 P E R F O R M A N C E S ERIES O WNER ’ S G UIDE Ea sy S te ps to a Hea r t Rat e C on tr ol W ork ou t Easy Steps to a Heart Rate C ontrol W orkout C HAPTER T W O : H EAR T R ATE C ON TROL W ORKOUTS 1. Press the Hear t Rate Con trol key . Press . 2. Adjust your desire d work out time. Press . 3. Adjust the target hear t ra te. Press . Use the [...]

The hear t rate monit or transmitt er stra p provided with your treadmill should be worn directly against your skin at about one inch b elow the pectoral muscles/breast line. W omen should b e careful to place the transmitter below their bra line. Some moisture is necessar y betwe en the stra p and your skin. Sweat from your exer cis e works best ,[...]

U ser P rog r ams In This Chapt er : How to Recor d and Run User Progr ams chapter three Chapter 1: Basic Operation Chapter 2: Heart Rate C ontrol W orkouts Chapter 3: User W orkouts Chapter 4: Audio and V ideo S ystems Chapter 5: Designing an Exer cise P rog ram Chapter 6: Car e and Maintenance 23[...]

Creat e a User Prog ram 1. Press U ser Program K e y  on console. 2. Selec t User 1 or 2 by pressing k e y once or twice (ther e are two user prog rams available). 3. Enter your desired work out time and beg in using treadmill in a manually-controlled wor kout . 4. The treadmill will “ record” any changes [...]

26 P E R F O R M A N C E S ERIES O WNER ’ S G UIDE Cle aring a User Pr ogram – this will clear both u ser pr ograms 1. T urn power off. 2. Simultaneously depress t he Start , + (plus) and – (min us) keys . 3. T urn on tr eadmill power switch on side of treadmill at right base. (Ha ve someone help or use your foot to turn on power switch.) 4. [...]

A u d i o a n d V id e o S y st e m f o r t h e P S 5 00 / 7 0 0 T r ea d m i l l s In This Chapt er : Audio & Video System Cable Connections chapter f our Chapter 1: Basic Operation Chapter 2: Heart Rate C ontrol W orkouts Chapter 3: User W orkouts Chapter 4: Audio and V ideo S ystems Chapter 5: Designing an Exer cise P rog ram Chapter 6: Car [...]

P E R F O R M A N C E S ERIES O WNER ’ S G UIDE Built-in A udio & V ideo S y stem C HAPTER F OUR : A UDIO AND V IDEO S YST EMS The PS 500, and PS 700 have a built -in audio and video system. This system can: • Pla y back audio and vide o f r om DVD players or VC Rs . • T une and play t elev ision sig nals from cable or ant enna inputs. ?[...]

Connect a cable T V feed or antenna t hrough the coaxi al cable connector at the b ottom of the right pede stal leg . Connect headphones into the por t. Conne ct the headphone output of your m usic player into the p ort. Change Display ke y t oggle s be tween a vide o playback and the treadmill’ s progress display . Mode key c hanges set up p ara[...]

Designing an Ex er cise P rog r am In This Chapt er : W hat i s the F .I . T . Concept? Usin g the F .I . T . Concept Y our F itness P rogram Deter mi nin g Y our N eed s Beg in nin g Y our E xercise Prog ra m Est abl ishin g a nd Ma intain ing Aero bic F itness Ma nag i ng W eight Sport s T rai nin g chapter fiv e Chapter 1: Basic Operation Chapte[...]

P E R F O R M A N C E S ERIES O WNER ’ S G UIDE The F .I.T . C onc ept Defined C HAPTER F IVE : D ESIG NING AN E XER CISE P R OGRAM The workout portion of your ex ercise program c onsist s of thr ee major v ariables : Fr equenc y , Intensity , and T ime. F requency: How O ften Y ou Ex ercise Y ou should exercise thr ee to f ive times a week to i[...]

As your f itness le vel improves , you will need to incre ase your workout intensity in order to reach your target heart rat e. T he first increase may b e ne c essar y after two to four weeks of r eg ular ex ercise. Never ex cee d your target he art rate zone. Increa se the spe ed and/or incline on the tr eadmill to rai se your heart rate to t he [...]

P E R F O R M A N C E S ERIES O WNER ’ S G UIDE Utilizing the F .I.T . Conc ept C HAPTER F IVE : D ESIG NING AN E XER CISE P R OGRAM The F .I. T . c oncept is de signed to help you be gin a program tailored to your nee ds. Y ou may wi sh to ke ep an ex ercise log to monitor your pr og r ess . Y ou can get v aluable fitne ss b enefits from your T [...]

In addition to monit oring your he art ra te as you ex ercise, be certain of how quickly your he art rate r e c overs . If your he art rate is over 120 beats per min ute five minutes after e xer cising , or is higher than normal the morning after ex ercising , your ex ertion ma y be t o o strenuous for your cur ren t level of fitness . Reducing the[...]

P E R F O R M A N C E S ERIES O WNER ’ S G UIDE Y our F .I.T . Progr am C ontinued C HAPTER F IVE : D ESIG NING AN E XER CISE P R OGRAM W orkout: Brisk and Rh ythmic Ex ercise The workout trains and c onditions your he art, lungs , and muscles to op erat e more eff icien tly . Increas e ex ercise in r esp onse to your hear t rate to train and str[...]

If you can sustain 12 but not 20 contin uous minut es of ex ercise in your target heart rat e zone: Exercise thr ee to f ive days a we e k . Rest at lea st two days p er we e k . T r y to reach and maintain 60-75 percent of your ma ximum hear t rate with moderate rhythmic ex ercise. Be gin w ith 12 con tinuous min utes . Increa se your time by one [...]

P E R F O R M A N C E S ERIES O WNER ’ S G UIDE W eight and Spor ts T raining P rogr ams C HAPTER F IVE : D ESIG NING AN E XER CISE P R OGRAM T r y to reach and maintain 60-75 percent of your ma ximum hear t rate with moderate exercise. Exercise for 30-45 min utes at 60-65 percen t of your target he art rate. Here ar e some tips t o achiev ing yo[...]

C ar e and Maint enance In This Chapt er : T readbelt L u bric ation Regular Cleani ng T readbelt A dju stment T readbelt T ension chapter six Chapter 1: Basic Operation Chapter 2: Heart Rate C ontrol W orkouts Chapter 3: User W orkouts Chapter 4: Audio and V ideo S ystems Chapter 5: Designing an Exer cise P rog ram Chapter 6: Car e and Maintenance[...]

Lubrica tion and Cleaning C HAPTER S IX : C AR E AND M AINTENANCE Y our T rue treadmill i s constructe d of quality material s and manufactured to provide many years of f aithful s erv ic e. Simple routine cle aning and a pre ven tive main tenance prog ram will ext end the life of your treadmill. T o preve nt elect rical shock, be certain the t rea[...]

Exper t ser vice and maintenance at a rea sonable cost are available through your factor y- trained, a uthorize d T rue dealer . T he dealer maintains a stock of repair and r eplacement parts and ha s the technical knowledge to me et your ser vice needs . Y our treadmill's running belt has been properly aligned at the factor y . However , when[...]

T readbelt T ension C HAPTER S IX : C AR E AND M AINTENANCE T urn both rear roller adjustment b olts counter -clockw ise until treadbelt just b egins slipping when walking on it , then turn b oth rear roller adjustment bolts clockwi se in equal quarter turn increments un til treadbelt stop s slipping . Note: Be sure to run on treadb e lt to ensure [...]

T ar get Hear t R at e Char t A G uide to H elp Y ou P ick an I nitial T a rget H ear t Rate appendix a 43[...]

Remember to check with your physician b ef ore beginning an y ex ercise prog ram. He can help determine an appropriate target heart ra te. Me dications often affect heart rat e. A PPENDIX A - T ARGET H EAR T R ATE C HART 45 P E R F O R M A N C E S ERIES O WNER ’ S G UIDE[...]

ME T s T able H ow Speed and I ncl ine Affect W orkload , E xpre ssed in MET s appendix b 47[...]

A PPENDIX B - MET S T ABLE 49 P E R F O R M A N C E S ERIES O WNER ’ S G UIDE[...]

TRUE off ers a full line of premium car diov ascular and fle xibility equipment. PS800 T readmill ES.90 T readmill ES 9.0 Recumbent TRUEStretch[...]

©2007 TRUE FITNESS TECHNOLOGY , INC. TRUE is a register ed trademark of TRUE FITNESS. Specifications subject to change. Founded 1981 865 Hoff Road O’F allon, MO 63366 800.426.6570 truefitness.c om Rev4, SR 10-07[...]