Benutzeranleitung / Produktwartung ESX des Produzenten True Fitness
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E SX, T SXa + T SX 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 se ssion 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.
ESX, TSX a + TSX Owner’ s Guid e 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.
ESX, TSX a + TSX Owner’ s Guid e 4 Qu ick St ar t St ar ting U p Durin g Y ou r Wo rkout Quick St art into a manual workout by pressing . Select a differ ent workout by pressing the workout key s . Press workout ke ys more than once for more programs .
ESX, TSX a + TSX Owner’ s Guid e 5 T ab le o f Co ntents Quick Start ......................................................................................5 1. Ba sic Op eration ( exc ept console)............................................6 2. The Display .
Chapte r O ne B as ic O pe ra ti o n In T h is Chapter: Stri de Adjustment Wo rkout T ime Wo rkout Sa ve/Recall (ESX + TSX a) Da t a Entry Da t a Dis pla y ESX + TSX A Co nso le, TSX C onso le Us in g.
ESX, TSX a + TSX Owner’ s Guid e 7 Stride Ad just me nt C O: B O Wo rkout Time Settin g Yo ur Wei ght Stride Adjust ment (ESX +TSXa) All workouts have a def ault time of 30 minutes (ex cept the upper b ody workout).
ESX, TSX a + TSX Owner’ s Guid e 8 Wo rk out Sa ve/Recall C O: B O mix3 D emo Wo rkout Sa ve/Recall (ESX + TSXa) Da t a Entr y Reset T r y out mi x3 TM w ith this two-minute, twenty-s econd demo program.
ESX, TSX a + TSX Owner’ s Guid e 9 Da t a D is pl a y C O: B O Ce nter mat ri x di splay: Show s your progress and worklo ad profile through your workout. The number of dot s in each column corresp ond to your workout intensity .
ESX, TSX a + TSX Owner’ s Guid e 10 The ESX +TSX a Co nso le C O: B O ESX + TSX a Co nso le.
ESX, TSX a + TSX Owner’ s Guid e 11 The TSX Co nso le C O: B O TSX Co nso le.
ESX, TSX a + TSX Owner’ s Guid e 12 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 .
ESX, TSX a + TSX Owner’ s Guid e 13 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 dals , and u se the ex ercis e arms for a pure upp er b ody workout .
ESX, TSX a + TSX Owner’ s Guid e 14 While standing be side the machine, loosen the knob approxima tely one turn (c ounterclockwis e) and pull knob to disengage pin. Rais e or lower handle to a comfortable height setting from 1 to 5. A position that places the user’ s hand at or slightly below the shoulder is recommended.
ESX, TSX a + TSX Owner’ s Guid e 15 H ear t Ra te Mo nit o ring C O: B O The elliptical can monitor your he art rate using either a chest strap or the met al gr ips on the balance bar (called contact he art rate, or C HR pads).
ESX, TSX a + TSX Owner’ s Guid e 16 Co nt act H ear t Ra te C O: B O The contact hear t rate (C HR) s ystem lets 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.
ESX, TSX a + TSX Owner’ s Guid e 17 B rea thing & CHR Accu rac y C O: B O Brea thing Breathe in a reg ular and relaxed manner . Many exercisers do not breathe enough, which re duces their exercise capacity and comfort.
Chapte r t wo The D is pl a y In T h is Chapter: Y our Dis p l a y ESX, TSX a + TSX U pp er P anel ESX + TSX a Lo wer P an el TSX Lower P an el Chapter 1: Basic Operation Chapter 2: The Display Chapte.
ESX, TSX a + TSX Owner’ s Guid e 19 Y ou r D is pl a y C T: T D The elliptical displ ay ha s two jobs : to let you control the elliptical operation, and to give you fe edb ack ab out your workout.
ESX, TSX a + TSX Owner’ s Guid e 20 ESX, TSX a + TSX U pper P ane l C T: T D MET s : Y our MET s rate.* Progress Display: Shows your progress and workload prole through your workout. The Displa y Time: The amount of time remaining in your workout.
ESX, TSX a + TSX Owner’ s Guid e 21 ESX + TSX a Lowe r P ane l C T: T D Star t: Star ts a workout The Displa y Cruise Control: Selects Constant Heart Rate Control. If already in a workout, selects Cruise Control HRC.
ESX, TSX a + TSX Owner’ s Guid e 22 TSX Lowe r P ane l C T: T D Star t: Star ts a workout The Displa y Cruise Control: Selects Constant Heart Rate Control. If already in a workout, selects Cruise Control HRC.
Chapte r Thre e Wo rking Out o n the ESX, TSX a + TSX In T h is Chapter: mix3 Glute Buster U pp er-Bo dy Leg Shaper Chapter 1: Basic Operation Chapter 2: The Display Chapter 3: W ork ing Out On T he E.
ESX, TSX a + TSX Owner’ s Guid e 24 mix3 C T: W O mix3 TM is a cross -training workout that g ives you the most ex ercise for your training time, lower-body , upper-body and total- bo dy . I t use s one-minute exer ci se seg ments w ith eig ht different exercises .
ESX, TSX a + TSX Owner’ s Guid e 25 G l ute Buste r C T: W O This workout use s reverse striding to work your gluteu s maximus muscles . Re cover y s egments u se for w ard str iding . There are si x one-minute ex ercise s egment s .
ESX, TSX a + TSX Owner’ s Guid e 26 U ppe r-B o dy and Leg Shape r C T: W O F or this workout, you stand on the side step s and use your upper- b ody only . The default workout time i s 10 minutes; the one-minute steps b elow repe at until the end of the workout time.
Chapte r Fou r Pre-S et Wo rkouts In T h is Chapter: Wo rkout Ch o ices Hi ll Wo rkout Profi les Inter v al Wo rkout Pro fi les Chapter 1: Basic Operation Chapter 2: The Display Chapter 3: W ork ing O.
ESX, TSX a + TSX Owner’ s Guid e 28 Wo rk out Cho ices C F: P-S W The two hill workouts are: ∙ Rolling Hills , a serie s of gently changing workload s .
ESX, TSX a + TSX Owner’ s Guid e 29 H ill Wo rk out Pro files C F: P-S W Hill Wo rkout Pro f iles Ro lling H ills O ne B ig Hill.
ESX, TSX a + TSX Owner’ s Guid e 30 I nte r v al Wo rkout pro files C F: P-S W I nte rv al Wo rkout Pro f iles Easy I nter v als S po r t.
Chapte r F ive H ear t Ra te Co ntro l In T h is Chapter: Introduc tio n to HRC T ypes o f HRC Impo r t ant Poi nts About HR C Chapter 1: Basic Operation Chapter 2: The Display Chapter 3: W ork ing Ou.
ESX, TSX a + TSX Owner’ s Guid e 32 TRUE's HRC workouts allow the E SX, TSXa + TSX to monitor your relative exer cis e intensity by w ay of your he art rate, and automa tically adju st the worklo ad to keep you at your target hear t rate and thus your desired exercise intensity .
ESX, TSX a + TSX Owner’ s Guid e 33 Co nst ant Hear t Ra te co ntro l Cr ui se Co ntro l T ypes o f HRC C F: H R C Con st ant Heart R ate C ontr ol 1 Press and press . 2. Enter your desire d workout time and press .
ESX, TSX a + TSX Owner’ s Guid e 34 The hear t rate monitor transmitter strap should b e worn accor ding to the guidelines in C hapt er 1 . If the transmitter strap i s adjusted or move d while exercising, hear t rate monitoring may be temporarily af fec ted.
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 ni n g Y our E xer cise .
ESX, TSX a + TSX Owner’ s Guid e 36 Wha t is the F .I.T . Co nce pt? C S: D A E P The workout por tion of your exer cis e program consist s of three major v ari ables: Frequenc y , Intensity , and T ime.
ESX, TSX a + TSX Owner’ s Guid e 37 Mo re F .I.T . Co nce pt Ove r view C S: D A E P MET s One MET i s the amount of energy your b ody u ses when you'r e resting .
ESX, TSX a + TSX Owner’ s Guid e 38 Us ing the F .I.T . Co nce pt C S: 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 .
ESX, TSX a + TSX Owner’ s Guid e 39 Y our F .I.T . Progra m C S: 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, be aware of how quickly your he art rate recovers .
ESX, TSX a + TSX Owner’ s Guid e 40 Y our F .I.T . Program C S: 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 .
ESX, TSX a + TSX Owner’ s Guid e 41 Est ab lis hing and Maint aining F itness C S: D A E P Maint aining.
ESX, TSX a + TSX Owner’ s Guid e 42 We ight and S po r ts T raining P r ogra m s C S: D A E P T r y to reach and maintain 60-75 percent of your ma ximum heart rate with mo derate exercise.
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.
ES9.0 B ikes Owner’ s Guid e 44 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 ercis e 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, TSX a + TSX.
ESX, TSX a + TSX Owner’ s Guid e 46 Appe ndix B - S pecifi ca tio ns TSXa TSX DRIVE SYSTE M Core Drive Core Drive STRIDE Adjustable 17"-26" (43cm-66cm) Fixed 21" (53cm) WORKLOAD R ANG.
©2008 TRUE FITNESS TECHNOLOGY , INC. TRUE is a registered trademark of TRUE FITNESS. Specifications subject to change. Founded 1981 865 Hoff R oad St.
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