PS Series Treadmill Owner's Guide • • • • 800.426.6570 www.truefitness.
Thank You For Selecting True In 1981, Frank Trulaske launched TRUE Fitness® Technology, Inc. and began manufacturing hand-crafted treadmills. While TRUE has expanded its line of products, intensive quality control standards guarantee excellence in every phase of production. This results in the finest products available in the marketplace.
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.
Review for Your Safety IMPORTANT SAFETY INSTRUCTIONS Do not exceed maximum user weight of 350 lbs. Keep the top side of the moving surface clean and dry. Keep children and animals away. All exercise equipment is potentially hazardous. If attention is not paid to the conditions of equipment, death or serious injury could occur.
Quick Start Guide Before Your Quick Start into a manual workout by pressing , or set up Workout a different workout by pressing a workout key and adjusting the setting as necessary. You can keep fine-tuning your workout setup by repeatedly to go to the next setting. Your workout starts only pressing when you press . During Your Adjust speed or incline at any time by using the dedicated speed and incline keys on the lower keypad, or by pressing a Workout Quick Speed or Quick Incline key.
Table of Contents Front Section 1 - Basic Operation 2 - Heart Rate Control page 1 page 9 page 19 3 - User Programs 4 - TV/Video Systems 5 - Designing an Exercise Program page 23 page 27 page 31 Safety instructions, Quick Start Guide, Model Differences and Starting and Stopping the Treadmill Safely. How to record and run User Programs.
Model Differences Your new treadmill is part of the True Performance Series treadmills. Since this owner’s guide covers all five Performance models, you might notice descriptions of features that are different from your treadmill. The main differences are in the consoles. PS100/300 • Black-on-blue LCD data display • Dedicated workout and speed and incline keys.
Starting And Stopping the Treadmill Safely Starting And Place your feet on the straddle covers. Stopping Your Attach the safety lanyard to your waistband. Treadmill Safely Place the safety key on the key holder. Set up your workout and press . Stop the treadmill by reducing speed to 2 mph, then press P E R F O R M A N C E S E R I E S O W N E R ’S G U I D E .
chapter one Basic Operation In This Chapter: Heart Rate Monitoring Special Workouts Classic Pre-Set Workouts Chapter 1: Basic Operation Chapter 2: Heart Rate Control Workouts Chapter 3: User Workouts Chapter 4: Audio and Video Systems Chapter 5: Designing an Exercise Program Chapter 6: Care and Maintenance 9
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. 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 workouts require settings adjustments. Adjusting Settings: Use the keys to adjust numeric settings. Press to accept each settings adjustment.
Manual & Operation Guide CHAPTER ONE: BASIC OPERATION Manual Operation Details Press Quick Start: Start the treadbelt at 0.5 mph at the default workout time of 30 minutes. OR... 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 .
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.
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. 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.
Special Workouts CHAPTER ONE: BASIC OPERATION Each workout has a four-minute warm up and a two-minute cool Pre-Set down. Speed or incline changes stay in effect until the next change Workouts 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 workout key you are using, adjusting the numeric level, then .
Special Workouts CHAPTER ONE: BASIC OPERATION Walking and Zero-grade walking or running intervals are in one-minute Running: segments. Grade changes are permanent; speed changes affect the Speed current one-minute segment only. Intervals Changes in Speed Walking and Zero-grade gradually increases speed then decreases speed, Running: changing once per minute. Grade changes are permanent; speed Speed Ramp changes affect the current one-minute segment only.
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.
Classic Pre-Set Workouts CHAPTER ONE: BASIC OPERATION Speed Different from Speed Intervals 1 with the speed changing in Intervals 2 varying amounts.
chapter two Heart Rate Control Workouts In This Chapter: HRC Workout Introduction The Easy Steps to a Heart Rate Control Workout Important Points About HRC Chapter 1: Basic Operation Chapter 2: Heart Rate Control Workouts Chapter 3: User Workouts Chapter 4: Audio and Video Systems Chapter 5: Designing an Exercise Program Chapter 6: Care and Maintenance 19
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.
Easy Steps to a Heart Rate Control Workout CHAPTER TWO: HEART RATE CONTROL WORKOUTS Easy Steps to a Heart Rate Control Workout 1. Press the Heart Rate Control key. Press 2. Adjust your desired workout time. Press . . . Use the chart in 3. Adjust the target heart rate. Press Appendix A to help pick a target heart rate. 4. Adjust the maximum speed the treadmill will use during the workout. Press . Tip: for a comfortable walking workout, set a maximum speed of 2.5 or 3 mph. 5.
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.
chapter three User Programs In This Chapter: How to Record and Run User Programs Chapter 1: Basic Operation Chapter 2: Heart Rate Control Workouts Chapter 3: User Workouts Chapter 4: Audio and Video Systems Chapter 5: Designing an Exercise Program Chapter 6: Care and Maintenance 23
How to Record and Run User Programs CHAPTER THREE: USER PROGRAMS How To Create a User Program Record And on console. 1. Press User Program Key Run User 2. Select User 1 or 2 by pressing key once or twice (there are Programs ������������� two user programs available). 3. Enter your desired workout time and begin using treadmill in a manually-controlled workout. 4. The treadmill will “record” any changes you make in speed or incline. Up to 36 changes in speed or incline can be recorded.
How to Record and Run User Programs CHAPTER THREE: USER PROGRAMS Clearing a User Program – this will clear both user programs 1. Turn power off. 2. Simultaneously depress the Start, + (plus) and – (minus) keys. 3. Turn on treadmill power switch on side of treadmill at right base. (Have someone help or use your foot to turn on power switch.) 4. Hold the 3 keys Start, + (plus) and – (minus) for about ten seconds, then release. The two user programs should have been cleared.
chapter four Audio and Video System for the PS 500/700 Treadmills In This Chapter: Audio & Video System Cable Connections Chapter 1: Basic Operation Chapter 2: Heart Rate Control Workouts Chapter 3: User Workouts Chapter 4: Audio and Video Systems Chapter 5: Designing an Exercise Program Chapter 6: Care and Maintenance 27
Built-in Audio & Video System CHAPTER FOUR: AUDIO AND VIDEO SYSTEMS The PS 500, and PS 700 have a built-in audio and video system. This system can: • Play back audio and video from DVD players or VCRs. • Tune and play television signals from cable or antenna inputs. • Play audio from music players such as iPods®, generic MP3 players and CD players. • Use the [av/tv/mp3] key to select between different audio/ video inputs.
Cable Connections CHAPTER FOUR: AUDIO AND VIDEO SYSTEMS Connect a cable TV feed or antenna through the coaxial cable connector at the bottom of the right pedestal leg. Connect headphones into the port. Connect the headphone output of your music player into the port. toggles between a video playback and the Change Display key treadmill’s progress display. Mode key changes set up parameters for the video system.
chapter five Designing an Exercise Program In This Chapter: What is the F.I.T. Concept? Using the F.I.T.
The F.I.T. Concept Defined CHAPTER FIVE: DESIGNING AN EXERCISE PROGRAM The workout portion of your exercise program consists of three major variables: Frequency, Intensity, and Time. 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.
More F.I.T. Concept Overview CHAPTER FIVE: 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.
Utilizing the F.I.T. Concept CHAPTER FIVE: DESIGNING AN EXERCISE PROGRAM The F.I.T. concept is designed to help you begin a program tailored to your needs. You may wish to keep an exercise log to monitor your progress. Using the F.I.T. Concept 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.
Beginning Your F.I.T. Program CHAPTER FIVE: 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.
Your F.I.T. Program Continued CHAPTER FIVE: 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.
Establishing and Maintaining Fitness CHAPTER FIVE: DESIGNING AN EXERCISE PROGRAM Establishing If you can sustain 12 but not 20 continuous minutes of Aerobic exercise in your target heart rate zone: Fitness Exercise three to five days a week. Rest at least two days per week. Maintaining Try to reach and maintain 60-75 percent of your maximum heart Aerobic rate with moderate rhythmic exercise. Fitness Begin with 12 continuous minutes.
Weight and Sports Training Programs CHAPTER FIVE: DESIGNING 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.
chapter six Care and Maintenance In This Chapter: Treadbelt Lubrication Regular Cleaning Treadbelt Adjustment Treadbelt Tension Chapter 1: Basic Operation Chapter 2: Heart Rate Control Workouts Chapter 3: User Workouts Chapter 4: Audio and Video Systems Chapter 5: Designing an Exercise Program Chapter 6: Care and Maintenance 39
Lubrication and Cleaning CHAPTER SIX: 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.
Treadbelt Adjustment CHAPTER SIX: 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. Treadbelt Your treadmill's running belt has been properly aligned at the Adjustment factory.
Treadbelt Tension CHAPTER SIX: CARE AND MAINTENANCE Turn both rear roller adjustment bolts counter-clockwise until treadbelt just begins slipping when 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.
appendix a Target Heart Rate Chart A Guide to Help You Pick an Initial Target Heart Rate 43
Remember to check with your physician before beginning any exercise program. He can help determine an appropriate target heart rate. Medications often affect heart rate.
appendix b METs Table How Speed and Incline Affect Workload, Expressed in METs 47
APPENDIX B - METS TABLE P E R F O R M A N C E S E R I E S O W N E R ’S G U I D E 49
TRUE offers a full line of premium cardiovascular and flexibility equipment. ES.90 Treadmill TRUEStretch PS800 Treadmill ES 9.
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