True Fitness Touchscreen Elliptical инструкция обслуживания

E SX T ouchscre en Elliptic al O wner's Guide truefitness.com / 800.426.6570 / 1.636.272.7100[...]

In 1981, Frank T rula ske launched TRUE Fitness®, and be gan manufacturing hand- craf ted treadmill s . His team ’ s ob session with quality ha s propelle d TRUE to the top of the f itness industr y and has created one of America ’ s oldest , l argest and most resp e cte d fitness equipment manufacturers. Ov e r t h e y ea r s, T R UE has de s[...]

ESX Touchscre e n Owner’ s Gu ide 3 Review fo r Y ou r Saf ety I    S  I  Whe n using thi s e xe rci se machine, b a sic pre caution s should always b e followe d, whic h includes the follow ing: Read and understand all instr uctions and w arnings pr ior to use. Obtain a me d[...]

ESX Touchscre e n Owner’ s Gu ide 4 Qu ick St ar t St ar ting Up Durin g Y ou r Wo rkout Quick St art into a manual workout by pressing QUICK ST ART . Select a differ ent workout by pressing the workout key s . Press MANUAL WORKOUT to do a manually -controlled workout . A ccept e ach setting and move t o the ne xt one by pressing NEXT A djust y o[...]

ESX Touchscre e n Owner’ s Gu ide 5 T ab le o f Co ntents Quick Start ......................................................................................4 1. Ba sic Op eration..........................................................................6 2. Pre- Set W orkouts .......................................................................2[...]

Chapte r O ne B as ic O pe ra ti o n In T h is Chapter: Stri de Adjustment mix3 Demo U pp er E xercise Arms T he ESX Touchscreen Usi ng the E xercise Arms Hear t Ra te Mon it o ri ng Co nt act Hear t Ra te Chapter 1: Basic Operation Chapter 2: Pre-S et W or kouts Chapter 3: Hear t R ate Control Chapter 4: Designing An Exercise Pr ogram[...]

ESX Touchscre e n Owner’ s Gu ide 7 Stride Ad just me nt C O: B  O    Wo rkout Time Settin g Yo ur Wei ght Stride Adjust ment All workouts have a def ault time. Y ou may choos e a different workout time using the ke ys . Set your weight b efore e ver y workout. This allows the elliptical[...]

ESX Touchscre e n Owner’ s Gu ide 8 mix3 D emo C O: B  O    mix3 D emo T r y out mi x3 TM w ith this two-minute, twenty-s econd demo program. Press and hold the mi x3 key for two se conds . The elliptical will g uide you through six dif ferent mix3 exercises , each la sting betwe en 20 a[...]

ESX Touchscre e n Owner’ s Gu ide 9 Us ing the Exe rcis e Arms C O: B  O    Usin g the Exercis e Arms Y ou have four hand and arm options when exercising . Many ex ercisers u se all four options during their workout : Use the upper-bo dy e xe rci se ar ms w ith pe daling The exer cis e a[...]

ESX Touchscre e n Owner’ s Gu ide 10 Us ing the Exe rcis e Arms C O: B  O    Use the e xer ci se ar ms alone Stand on the side steps , off the pe dal s , and use the exer cis e arms for a pure upper b ody workout . T r y a v arie ty of hand po sitions on the rotating handgrip. One can wo[...]

ESX Touchscre e n Owner’ s Gu ide 11 U ppe r E xe rcis e Arms C O: B  O    While standing be side the machine, loosen the knob approxima tely one turn (c ounterc lo ckwi se) and pull knob to diseng age pin. Rais e or lower handle to a comfortable height setting from 1 to 5. A position th[...]

ESX Touchscre e n Owner’ s Gu ide 12 The ESX T ouchscre e n C O: B  O    Home S creen: The E SX t home sc reen (shown ab ove) list s the ba sic options for your workout, including: Qu ick Star t : press this button to imme diately b eg in a workout Manual W orkout : press this button to [...]

ESX Touchscre e n Owner’ s Gu ide 13 W orkout S etup: Adjust e ach setting using the key s and press Next to move to the next setting . Enter your age correc tly to u se the display ’ s Hear t R ate Z one fe atur e (p16). Press lower rig ht Next key to b eg in your workout. Pre ss back to go back to the Home S cre en. Note that the T arget He a[...]

ESX Touchscre e n Owner’ s Gu ide 14 Calor ie G oal W orkout S e tup: This workout will cho ose a p e daling workload that will bur n your choice of calor ies in your desire d workout time. Rememb er that ver y hig h calor ie goals may result in pe daling that is too difficult for your le vel of conditioning . The elliptical suggest s a calorie b[...]

ESX Touchscre e n Owner’ s Gu ide 15 Hear t R ate Control W orkout S e tup: Correc tly enter your age to us e the He art R ate Z one feat ures . Make sure you consult w ith your doc tor to cho ose a prop er target hear t rate. Y ou should us e a transmitter strap for hear t rate control; do not u se the contact hear t rate s ystem. Se e Appendix [...]

ESX Touchscre e n Owner’ s Gu ide 16 C ustom mix3 W orkout S etup: Customize e ach ex ercise’ s workout time f rom 15 seconds to 99 minutes . Re ducing the workout time b elow 15 se conds will s et it to zero, and the ex ercise will be deleted from the se quence of mi x3 ex ercis es . Pre-se t W orkouts A vail able Under W eight Lo ss and P erf[...]

ESX Touchscre e n Owner’ s Gu ide 17 Auto Stride: Automatically selects stride length based on speed and workload Distance: An estimate of your distance for a comparable amount of calories expended. Normal Run Mode S cre en: Cruise Control: Selects Constant Heart Rate Control. The ESX T ouchscre e n C O: B  O?[...]

ESX Touchscre e n Owner’ s Gu ide 18 W orkout Summar y : If you want to save the W orkout S etup setting s of your workout -- workout time, workout sele ction, and b o dy weight -- press one of the Save W orkout buttons. T his will replace any prev ious saved workout you may have under that selec tion. Press Next to exit W orkout Summar y and ret[...]

ESX Touchscre e n Owner’ s Gu ide 19 mi x3 Run Mode: Press mi x3 on the Home S creen. Sele ct D ynamic mix3 or Custom mix3. Complete the workout setup settings and press the g reen Start button to st art your workout. F or the duration of your workout , D ynamic mix3 randomly sele cts one of the eight mi x3 exer cis es : 1. Str ide Forw ard: At a[...]

ESX Touchscre e n Owner’ s Gu ide 20 Hear t R ate Z one Di splay : These are c alculated b as ed on an e stimated ma ximum he art rate of 220 minus your age. Theref ore they are only available if you enter your age correc tly . Note that this estimated ma ximum hear t rate i s only an estimate. Y ou must use either a transmitter strap or the cont[...]

ESX Touchscre e n Owner’ s Gu ide 21 H ear t Ra te Mo nito rin g C O: B  O    The ESXt c an monitor your hear t rate using either a chest strap or the met al grip s on the balance bar (called contact hear t rate, or C HR , p ads). A chest strap transmits your he art rate to the E SX t vi[...]

ESX Touchscre e n Owner’ s Gu ide 22 Co nt act H ear t Ra te C O: B  O    Contact Heart R ate The contact hear t rate (C HR) system let s you monitor your hear t rate without we aring a strap. Gently gra sp the contact hear t rate pads a s shown in picture. F or s ome users , the E SX t [...]

Chapte r T wo Pre-S et Wo rkouts In T h is Chapter: Wo rkout Cho ices Hi ll Wo rkout Pro files Inter v al Wo rkout P r o fi les Chapter 1: Basic Operation Chapter 2: Pre-S et W or kouts Chapter 3: Hear t R ate Control Chapter 4: Designing An Exercise Pr ogram[...]

ESX Touchscre e n Owner’ s Gu ide 24 Wo rk out Cho ices C T: P-S W  The hill workout is : ∙ One Big Hill , w ith the workload gradu ally increasing to a ma ximum at the half way point , then decre asing g radually to the end. The two inter val workouts are: ∙ Ea sy int er val s , with a[...]

ESX Touchscre e n Owner’ s Gu ide 25 H ill Wo rk out Pro files C T: P-S W  Hill Wo rkout Pro f iles O ne B ig H ill[...]

ESX Touchscre e n Owner’ s Gu ide 26 I nte r v al Wo rkout pro f iles C T: P-S W  I nte rv al Wo rkout Pro f iles Easy I nter v als S po r t Inte r v als[...]

ESX Touchscre e n Owner’ s Gu ide 27 W eig ht Loss By pressing the “ W eight Loss” key , users have the option of choosing one of three s eparate programs that assist us ers in achiev ing their weight loss goals . es e programs are: Heart R ate Contr ol Calorie G oal Ea sy Inter val s P erfor mance By pressing the “ W eight Loss” key ,[...]

Chapte r Thre e H ear t Ra te Co ntro l In T h is Chapter: Introduc tio n to HR C T ypes o f HR C Impo r t ant Poi nt s About HR C Chapter 1: Basic Operation Chapter 2: Pre-S et W or kouts Chapter 3: Hear t R ate Control Chapter 4: Designing An Exercise Pr ogram[...]

ESX Touchscre e n Owner’ s Gu ide 29 TRUE's HRC workouts allow the E SX T ouchscreen to monitor your relative exer cis e intensity by w ay of your hear t rate, and automa tically adju st the worklo ad to ke ep you at your target hear t rate and thus your desired exercise intensity . Y our hear t rate is a go od measure of your b ody's e[...]

ESX Touchscre e n Owner’ s Gu ide 30 T ypes o f HRC C T: H  R  C  Hear t R ate Control W orkout S e tup: Correc tly enter your age to us e the He art R ate Z one feat ures . Make sure you consult w ith your doc tor to cho ose a prop er target hear t rate. Y ou should us e a tran[...]

ESX Touchscre e n Owner’ s Gu ide 31 Crui se Cont rol An ea sy way to enter a HRC workout is to use the Cr uise Control feature. D uring your workout, whi le in any prog ram e xcept mi x3 or calor ie goal , when you reach a hear t rate that you want to maintain, press the “HRC Cr uise Control” button . This will sw itch you into a HRC workout[...]

D es ignin g an E xe rcis e Progra m In T h is Chapter: Wha t is the F .I.T . Co ncept? Us in g the F .I.T . Co ncept Y our Fitness Progr a m Determi n in g Y our Needs Begi n n in g Y our E xer cis e P r ogra m Est ablis h i ng and M ai nt ain in g Fitness M anagin g Weight Spo r ts Trai ni n g Chapter 1: Basic Operation Chapter 2: Pre-S et W or k[...]

ESX Touchscre e n Owner’ s Gu ide 33 Wha t is the F .I.T . Co nce pt? C F: D    A E P  The workout por tion of your exer cis e program consists of three major v ari ables: Frequenc y , Intensity , and T ime. Frequenc y: How O ften Y ou E x erc i se Y ou s[...]

ESX Touchscre e n Owner’ s Gu ide 34 Mo re F .I.T . Co nce pt Ove r view C F: D    A E P  MET s One MET i s the amount of energy your b ody u ses when you'r e resting . If a physical activ ity has an equivalent of si x MET s , its energy demands are [...]

ESX Touchscre e n Owner’ s Gu ide 35 Us ing the F .I.T . Co nce pt C F: D    A E P  The F .I. T . concept is de signe d to help you b eg in a program tailored to your ne ed s . Y ou may w ish to ke ep an exercise log to monitor your prog ress . Y ou can g[...]

ESX Touchscre e n Owner’ s Gu ide 36 Y our F .I.T . Progra m C F: D    A E P  Beginnin g Yo ur Exercis e Program In addition to monitor ing your hear t rate a s you ex ercise, b e aware of how quickly your he art rate recovers . If your hear t rate is ove[...]

ESX Touchscre e n Owner’ s Gu ide 37 Y ou r F .I.T . Program C F: D    A E P  W orkout : Br i sk and R hythmic E x erc i se The workout trains and conditions your he art , lung s , and muscles to operate more ef ficiently . Inc reas e ex ercise in respons[...]

ESX Touchscre e n Owner’ s Gu ide 38 Est ab lis hing and Maint aining F itness C F: D    A E P  Maint aining A e r obi c Fitness Managing Wei ght If you can sust ain 12 but not 20 contin uous minutes of ex ercise in your t arget hear t rate zone: • E[...]

ESX Touchscre e n Owner’ s Gu ide 39 We ight and S po r ts T raining P r ogra m s C F: D    A E P  T r y to reach and maintain 60-75 percent of your ma ximum heart rate with mo derate exercise. Exercise for 30-45 minutes at 60-65 p ercen t of your target [...]

Appe ndix A T arget H ear t Ra te Char t A Guide to Help Y ou P ick an In itial T ar get Hear t Ra te[...]

ESX Touchscre e n Owner’ s Gu ide 41 Appe ndix A - T arget H ear t Ra te Char t Remember to check w ith your physici an before be ginning any ex ercise program. They c an help de termine an appropriate target he art rate. Medications of ten af fect he art rate.[...]

Appe ndix B S pecif ica ti o ns T he Size and Perfo rmance A ttributes o f Y our ESX T ouchscreen[...]

ESX Touchscre e n Owner’ s Gu ide 43 Appe ndix B - S pecifi ca tio ns ESXt Power Source Plug-In Drive System Core Drive Resistance Source Eddy Current Brake Stride Length Electronic Adjustment 17"-26" (43 cm - 66cm) Pedal Spacing 2" Soft Step Or thopedic Footpads YES - 2 Set s (Sof t and Medium) Frame Robotically W elded Steel Hand[...]

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