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True Manufacturing Company ES9.0 manual

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  • Page 1

    truefitness.com / 800.426.6570 / 1.636.272.7100 ES9.0 Recu mb e nt & U pri ght B ike Owne r’ s Gu id e[...]

  • Page 2

    In 1981, F rank T r ula ske launched TRUE Fitness®, and beg an manufacturing hand- craf ted treadmills . His team ’ s obse ssion with quality has prop elled TRUE to the top of the f itness industr y and has cre at e d one of America ’ s olde st, l argest and most resp ec ted fitness e quipment manufacturers. Ov e r t h e y e a r s, T R U E has[...]

  • Page 3

    ES9.0 B ikes Owner’ s Guide 3 Review fo r Y ou r Safety I   S I  Whe n u sing this e xer cise machine, ba sic pre caution s should always be followe d, which includes the following : Read and understand all instr uctions and war nings prior to use. Obtain a me dical exam befo[...]

  • Page 4

    ES9.0 B ikes Owner’ s Guide 4 Qu i ck St ar t Jus t G et O n and Ride! St ar ting U p P aus i n g Y ou r Wo rkout Change the Da t a D is pla y The best way to learn to use the E S9.0 bike is to keep pressing keys to se e what happens — explore it a t your own pace. Remember : the bike must b e plu g ged into a wall outlet u sing the supplied wa[...]

  • Page 5

    ES9.0 B ikes Owner’ s Guide 5 T ab le o f Co nte nts Quick Start ....................................................................................4 1.RidingY ourBike......................................................................6  Ba sicOp eration( ex ceptconsole) 2. The Display ..................................[...]

  • Page 6

    Chapte r O ne Ridin g Y ou r B ike In T h is Chapter: Gettin g Co mfo r t ab le Us in g th e Ch est Strap Us in g C o nt act Hear t Ra te Fo r B est Resul ts Chapter 1: Riding Y our Bike Chapter 2: The Display Chapter 3: Pre-Set W orkouts Chapter 4: Hear t Rate Contr ol Chapter 5: Designing an Exercise Progr am Chapter 6: Care and Maintenance[...]

  • Page 7

    ES9.0 B ikes Owner’ s Guide 7 G ettin g Comfo r t ab le  O: R    Y B  Settin g You r Wei ght S e at Adjust ment U pri ght Bike Sea t Adjust ment The body weight setting do es not affec t the calorie expendi- ture calculation. Unlik e tread- mills or other weight -bearing ex ercises , c a[...]

  • Page 8

    ES9.0 B ikes Owner’ s Guide 8 Foo t Positi o n Pedal C a dence Brea thing Riders are mo st ef ficient if they place the b all of their foot in the cen ter of the p ed al. Other riders are more comfortable if the arch of their foot is ag ainst the p ed al. R iders are encouraged to be a s ef ficient as p ossible, but use your own judgment in the c[...]

  • Page 9

    ES9.0 B ikes Owner’ s Guide 9 The ES9.0 bike has two w ays of monitoring your hear t rate: 1. Byu singa chest strap thattransmit syour he art rateto the bike v ia radio. 2. Byu singthe met alcontact hear t ratepads on the handlebars . Although your bike f unctions fine wit[...]

  • Page 10

    ES9.0 B ikes Owner’ s Guide 10 When you wear a Polar® or com patible transmitter stra p, the bike will display your hear t rate as a digital b eats -p er -minute (bpm)re adout. The transmit ter strap should be worn directly against your skin, ab out one inch below the pe ctoral muscles/ breastline(s eepicture).W omen should [...]

  • Page 11

    ES9.0 B ikes Owner’ s Guide 11 Co nt ac t Hear t Ra te (CHR) Us in g Co nt act H ear t Ra te  O: R    Y B  The c ontact hear t rate system lets you monitor your hear t rate without wear ing a strap. Gently gra sp the con tact he art rate pads as show n below . When the system detec ts yo[...]

  • Page 12

    ES9.0 B ikes Owner’ s Guide 12 Fo r Best Resu l ts  O: R    Y B  Fo r B es t Resul ts 1. Exercise with smooth body motions . A void exc essive bo dy motion, espe cially in your ar ms and upper b ody . 2. Breathesmoothlyandregularly ,anda voidtalking .( T alk - [...]

  • Page 13

    Chapte r T wo The D is pl a y In T h is Chapter: Y our Disp la y T he U pp er P anel T he L ower P anel Chapter 1: Riding Y our Bike Chapter 2: The Display Chapter 3: Manual and Pre-S et Programs Chapter 4: Hear t Rate Contr ol Chapter 5: Designing an Exercise Progr am Chapter 6: Care and Maintenance[...]

  • Page 14

    ES9.0 B ikes Owner’ s Guide 14 Y ou r D ispla y  T: T D    The bike displa y has two j obs : to let you con trol the bike operation, and to give you fee dback about your workout. The contr ols are simple and designe d to be foolproof ; it’ s har d to press a “wrong ” ke y . Y ou can monitor[...]

  • Page 15

    ES9.0 B ikes Owner’ s Guide 15 The U ppe r P anel  T: T D    T ime: The amount of time remaining in your workout. If you press , this becomes elapsed time: how long you’ve been working out so far .* W ork Le vel: The selected workout level. Distance: An estimate of how far you would have travel[...]

  • Page 16

    ES9.0 B ikes Owner’ s Guide 16 The Lowe r P anel  T: T D    Start : Star ts a workout W orklo ad: Adjusts work - load up and down. Key s repeat if held down. Enter: Accepts the current data entry. Pre-set W orkouts: Selec ts desired workout profile. Random: G enerates a different program profile [...]

  • Page 17

    Chapte r Thre e Pre-S et Wo rk outs In T h is Chapter: Ho w T hes e Mo des Wo rk Wo rkout Pro fi les Ho w Y our B i ke Co ntr o ls Y our Workout Chapter 1: Riding Y our Bike Chapter 2: The Display Chapter 3: Pre-Set W orkouts Chapter 4: Hear t Rate Contr ol Chapter 5: Designing an Exercise Progr am Chapter 6: Care and Maintenance[...]

  • Page 18

    ES9.0 B ikes Owner’ s Guide 18 How Thes e Mo d es Wo rk  T: P-S    Manual M ode Manualcon trolmodechangesworkloadin10- wattincrements . Theworkloadstaysthesamea tanypedalc adence( calle dcon - stantpowercontrol)unles[...]

  • Page 19

    ES9.0 B ikes Owner’ s Guide 19 Wo rkout Pro f iles  T: P-S W   Wo rkout Pro f iles C ardio Challe n ge F A t Burn H ills[...]

  • Page 20

    Chapte r Fou r H ear t Ra te Co ntro l In T h is Chapter: Introduc tio n t o HRC T ypes o f HR C Hear t Ra te Co ntrol wo rkouts Impo r t ant Po i nt s About HRC Chapter 1: Riding Y our Bike Chapter 2: The Display Chapter 3: Pre-Set W orkouts Chapter 4: Hear t Rate Contr ol Chapter 5: Designing an Exercise Progr am Chapter 6: Care and Maintenance[...]

  • Page 21

    ES9.0 B ikes Owner’ s Guide 21 I ntro ducti o n to HRC  F: H  R  C   C o ns t an t HRC TRUE’ she artratecon trol(HRC)workoutletsthebikemonitor your relative e xer cis e intensity by wa y of your hear t rate, t hen automa tically adjust the workloa[...]

  • Page 22

    ES9.0 B ikes Owner’ s Guide 22 T ypes o f HR C  F: H  R  C   T ype s o f HRC Ma xi m u m Hear t Ra te And T arget Hear t Ra te The ES9.0 bike has two typ es of he art rate con trol: • Con st ant : pick a target heart rate, and the bike will contr ol your workout from the ve[...]

  • Page 23

    ES9.0 B ikes Owner’ s Guide 23 Co nst ant HRC Cr ui se Co ntro l Constant HRC is the best-known typ e of HRC , and is the easie st to use. The bike will gradually rais e your heart rate so that you reach your target within 5 to 7 minutes. Note tha t as you tire during your workout , esp ecially in the la st third, workload will usually have to be[...]

  • Page 24

    ES9.0 B ikes Owner’ s Guide 24 T ar g e t H e a r t R a te Tips The heart rate monitor transmit ter strap should be worn accor ding to the guidelines in Chapter 1 . If the transmitter stra p is adjusted or move d while ex ercising , hear t rate monit oring may be temporarily af fected. If communication is lost for 30 seconds , the bike will exit [...]

  • Page 25

    Chapte r F ive D es i gning an Exe rcis e Progra m In T h is Chapter: T he F .I.T . Co n cept Defi n ed Uti lizin g th e F .I.T . Co ncept Begi n n i n g Y our F .I.T . Progra m Est ablis h i n g and Maint ai ni n g Fitn ess Weight Management Spo r ts T rain i n g Progra m Chapter 1: Riding Y our Bike Chapter 2: The Display Chapter 3: Manual and Pr[...]

  • Page 26

    ES9.0 B ikes Owner’ s Guide 26 The F .I.T . Co n ce pt D ef ined  F: D     E P  The work out por tion of your ex ercise prog ram consists of three major variables : Frequenc y , Intensity , and T ime. F requenc y : How O ften Y ou E xercise Y ou sho[...]

  • Page 27

    ES9.0 B ikes Owner’ s Guide 27 Mo re F .I.T . Co n ce pt Ove r view  F: D     E P  As your f itness level improves , you will ne ed to increa se your workout int ensity in order to reach your target heart rate. The first increa se may be ne cessar y[...]

  • Page 28

    ES9.0 B ikes Owner’ s Guide 28 Utilizing the F .I.T . Co nce pt  F: D     E P  Y ou r F it nes s Program D ete rm ini n g Yo ur Need s The F .I. T . concept is desig ned to help you be gin a program tailored to your ne eds . Y ou may wish to keep an[...]

  • Page 29

    ES9.0 B ikes Owner’ s Guide 29 B eginning Y ou r F .I.T . Progra m  F: D     E P  B eg inn in g Y ou r Exe r cis e Program In addition to monitoring your heart rate as you exercise, be certain of how quickly your hear t rate recovers. If your he art[...]

  • Page 30

    ES9.0 B ikes Owner’ s Guide 30 Y ou r F .I.T . Progra m  F: D     E P  W orkout : Br isk and Rhy thmic Exercis e The work out trains and conditions your heart , lungs , and mus - cles to operate more efficiently . Increa se exercise in response to y[...]

  • Page 31

    ES9.0 B ikes Owner’ s Guide 31 Est ab lis hing and Maint aining F itness  F: D     E P  Est ab lis h in g Ae r o b ic F it nes s Main t aini ng Ae r o b ic Fitness If you can sustain 12 but not 20 continuous minutes of ex ercise in your target hear [...]

  • Page 32

    ES9.0 B ikes Owner’ s Guide 32 We ight Manageme nt  F: D     E P  Consistent aerobic e xercise will help you change your body composition by lowering your p ercen tage of bo dy fat . If weight loss is a goal, combine an increa se in the length of yo[...]

  • Page 33

    ES9.0 B ikes Owner’ s Guide 33 A S po r ts Trainin g Progra m  F: D     E P  Spo r ts Training When you are training to im prove strength and perfor mance: Exercise four to five days a week . Alternate ex ercise days and interv als of hard to ver y [...]

  • Page 34

    Chapte r S ix C are and M ainte nan ce In T h is Chapter: Ho w t o Care fo r Y our Bi ke Chapter 1: Riding Y our Bike Chapter 2: The Display Chapter 3: Manual and Pre-S et Programs Chapter 4: Hear t Rate Contr ol Chapter 5: Designing an Exercise Progr am Chapter 6: Care and Maintenance[...]

  • Page 35

    ES9.0 B ikes Owner’ s Guide 35 How t o C are Fo r Y ou r B ike  S: C  M   H o w t o Ca r e Fo r You r Bike Y our ES9.0 bike doe sn ’ t r equire any routine maintenanc e, not even lubr ication. Keeping it clean is the mo st important ta sk . After e ver y w orkout : Persp[...]

  • Page 36

    Appe nd ix A M axim u m Hear t Ra te an d T ar get Hear t RA te Appe ndix A[...]

  • Page 37

    ES9.0 B ikes Owner’ s Guide 37 Appe nd ix A T arget Hear t Ra te Char t[...]

  • Page 38

    ES9.0 B ikes Owner’ s Guide 38 Remember to check with your physician before b eg inning any ex ercise program. He/She can help determine an appropriate target heart rate. Medications often affec t heart rate. Rober t Robergs , editor of the prestig ious Journal of E xerci se Physiology , conducted a study in 2002 of the maxim[...]

  • Page 39

    Appe nd ix B Sp eci fica tio ns Appe ndix B[...]

  • Page 40

    ES9.0 B ikes Owner’ s Guide 40 Recumb ent Upright BR AKESYSTEM Eddy Current Eddy Current WORKLOADR ANGE 30 to 350 watts 30 to 350 watts BEL T P oly-V P oly-V DISPLAYTYPE LED LED DA T A RE ADOU TS T ime,W orkLe vel,Distance,W a tts,R PM,Mets, Heart Rate, Calorie s T ime,W orkLe vel,Distance,W a tts,R PM[...]

  • Page 41

    ©2008 TRUE FITNESS TECHNOLOGY , INC. TRUE is a registered trademark of TRUE FITNESS. Specifications subject to change. Founded 1981 865 Hoff Road St. Louis, MO 63366 800.426.6570 truefitness.c om 110308[...]