Benutzeranleitung / Produktwartung ES9.0 des Produzenten True Manufacturing Company
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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.
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.
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.
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.
ES9.0 B ikes Owner’ s Guide 5 T ab le o f Co nte nts Quick Start ....................................................................................4 1.RidingY ourBike.....................................................................
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: Th.
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.
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.
ES9.0 B ikes Owner’ s Guide 9 The ES9.0 bike has two w ays of monitoring your hear t rate: 1. Byu singa chest strap thattransmit syour he art rateto the bike v ia radio. 2. Byu singthe met alcontact hear t ratepads on the handlebars .
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/ breastline(s eepicture).
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.
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 .
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 Chap.
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 .
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 .
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.
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 Cha.
ES9.0 B ikes Owner’ s Guide 18 How Thes e Mo d es Wo rk T: P-S Manual M ode Manualcon trolmodechangesworkloadin10- wattincrements .
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.
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.
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’ she artratecon trol(HR.
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.
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.
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.
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 .
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.
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.
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 .
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.
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 .
ES9.0 B ikes Owner’ s Guide 31 Est ab lis hing and Maint aining F itness F: D E P Est ab lis .
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 .
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 .
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 R.
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.
Appe nd ix A M axim u m Hear t Ra te an d T ar get Hear t RA te Appe ndix A.
ES9.0 B ikes Owner’ s Guide 37 Appe nd ix A T arget Hear t Ra te Char t.
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.
Appe nd ix B Sp eci fica tio ns Appe ndix B.
ES9.0 B ikes Owner’ s Guide 40 Recumb ent Upright BR AKESYSTEM Eddy Current Eddy Current WORKLOADR ANGE 30 to 350 watts 30 to 350 watts BEL T P oly-V P oly-V DISPLAYTYPE LED LED DA T A RE A.
©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.
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