Treadmill Owner's Guide truefitness.com / 800.426.6570 / 1.636.272.
Thank You For Selecting True In 1981, Frank Trulaske launched TRUE Fitness®, and began manufacturing handcrafted treadmills. His team’s obsession with quality has propelled TRUE to the top of the fitness industry and has created one of America’s oldest, largest and most respected fitness equipment manufacturers. While TRUE has expanded its line of products, intensive quality control standards guarantee excellence in every phase of production.
Review for Your Safety Important Safety Instructions When using this exercise machine basic precautions should always be followed, including the following: 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. Read and understand all instructions and warnings prior to use. Obtain proper instruction prior to use.
Quick Start Quick Start into a manual workout by pressing , or set up a different workout by pressing a workout key and adjusting the settings as necessary. Before Your Workout You can fine tune your workout setup by repeatedly pressing to proceed to the next setting. Your workout starts only when you press . Adjust speed or grade at any time by using the dedicated speed and keys on the lower keypad. During Your Workout Change workouts during your workout by pressing a program key.
Table of Contents Quick Start .......................................................................................4 1. Using Your Treadmill .................................................................6 Basic operation (except console) 2. Heart Rate Control......................................................................14 Foolproof heart rate feedback workouts 3. User Workouts............................................................................
Chapter One Basic Operation In This Chapter: Starting and Stopping the Treadmill Using the Keyboard Manual Operation Heart Rate Monitoring Contact Heart Rate Pre-Set Workouts Special Workouts Chapter 1: Basic Operation Chapter 2: Heart Rate Control Chapter 3: User Workouts Chapter 4: Fitness Test Chapter 5: Designing an Exercise Program Chapter 6: Care and Maintenance
Starting and Stopping the Treadmill chapter One: Basic Operation Place your feet on the straddle covers. Attach the safety lanyard to your waistband. Place the safety key on the key holder. Set up your workout and press . Starting And Stopping Your Treadmill Safely Stop the treadmill by reducing speed to 2 mph, then press .
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. Using the Keyboard 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 chapter One: Basic Operation Press Quick Start: Start the treadbelt at 0.5 mph at the default workout time of 30 minutes. OR... Manual Operation Details Setting Time or Distance Targets: Enter your weight and press . Press for manual workout. 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 The contact heart rate (CHR) system lets you monitor your heart rate without wearing a strap. Gently grasp the contact heart rate pads. Contact Heart Rate (CHR) 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. Important: The CHR System should only be used at speeds of 4 mph or lower.
Pre-Set Workouts chapter One: Basic Operation Each workout has a four-minute warm up and a two-minute cool down. Speed or incline changes stay in effect until the next change requested by the program. Changing the default workout time adds or removes segments; it does not stretch or compress the workout profile. Pre-Set Workouts Change workout levels during your workout by pressing the workout key you are using, adjusting the numeric level, then pressing .
Special Workouts chapter One: Basic Operation Zero-grade walking or running intervals are in one-minute segments. Grade changes are permanent; speed changes affect the current one-minute segment only. Walking and Running: Speed Intervals Changes in Speed Zero-grade gradually increases speed then decreases speed, changing once per minute. Grade changes are permanent; speed changes affect the current one-minute segment only.
Chapter Two Heart Rate Control In This Chapter: HRC Introduction Easy Steps to a HRC Workout Workout Setup Important Points About HRC Chapter 1: Basic Operation Chapter 2: Heart Rate Control Chapter 3: User Workouts Chapter 4: Fitness Test Chapter 5: Designing an Exercise Program Chapter 6: Care and Maintenance
HRC Workout chapter Two: Heart Rate Controlled Workouts TRUE’s 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. HRC Workout Introduction Your heart rate is a good measure of your body’s exercise stress level.
Easy Steps to an HRC Workout chapter Two: Heart Rate Controlled Workouts Two types of HRC are available on the PS900 + PS1100. Time-based constant HRC: pick a target heart rate and exercise for the amount of time you select. Two Basic Kinds of HRC Workouts Cruise Control: while in any workout, set your current heart rate as your target heart rate by pressing a single key. 1. Press the HRC key. Press . 2. Adjust your desired workout time. Press . Easy Steps to a HRC Workout 3.
Workout Setup chapter Two: Heart Rate Controlled Workouts 8. HRC Stage. Now the treadmill takes control of speed and incline, keeping your heart rate within a few bpm of your target. 9. Cool-down. At the end of your workout time or distance, the treadmill reduces workload by half and goes back into Manual Control mode, where you directly control your cool-down. • Your treadmill can retain two workout set-ups for a HRC workout.
Important Points About HRC chapter Two: Heart Rate Controlled Workouts The time and distance accumulated during your warm up are not calculated into your workout time or distance; those values start at zero when the treadmill reaches heart rate control mode. This time and distance is, however, accumulated into the workout summary data, along with your cooldown exercise.
Important Points About HRC chapter Two: Heart Rate Controlled Workouts A grounded outlet is critical for the HRC system to function properly. Use a dedicated 115 VAC, grounded outlet to help prevent interference.
Chapter Three User Workouts In This Chapter: Record and Run User Workouts Chapter 1: Basic Operation Chapter 2: Heart Rate Control Chapter 3: User Workouts Chapter 4: Fitness Test Chapter 5: Designing an Exercise Program Chapter 6: Care and Maintenance
Record and Run User Workouts chapter Three: User Workouts During a manually-controlled workout, the PS900 + PS1100 treadmills always "record" the changes you make in speed or incline. The PS900 +PS1100 can save up to two User Workouts that you can "play back" to use as custom-designed workouts. Note that this workout recording only takes place when you use the default manual mode settings; you cannot choose a target workout time or distance. Time must count up during your workout in order to be recorded.
chapter four Fitness Test In This Chapter: Gerkin Fitness Test Accuracy of the Gerkin Test Chapter 1: Basic Operation Chapter 2: Heart Rate Control Workouts Chapter 3: User Workouts Chapter 4: Fitness Test Chapter 5: Designing an Exercise Program Chapter 6: Care and Maintenance
Gerkin Fitness Test chapter four: Fitness Tests One way to measure your overall fitness is to take the Gerkin fitness test. Named after the Arizona researcher who designed the test, this submaximal treadmill test (submaximal means you work below maximum effort) is used to predict VO2 max: the volume of oxygen you can consume while exercising at your maximum capacity. This particular test has gained great popularity in the firefighter and law enforcement community.
Accuracy of the Gerkin Test chapter Four: Fitness Tests The scientific journal, Occupational Medicine, published a study in 2004 on the accuracy of the Gerkin test. The conclusion: “The Gerkin treadmill protocol overpredicts VO2max in healthy men and women and, therefore, should not be used for predicting VO2max in individual firefighters, particularly if VO2max is a criterion for inclusion or exclusion from duty.
Chapter Five Designing An Exercise Program In This Chapter: What is the F.I.T. Concept? Using the F.I.T. Concept Your F.I.T.
What is the F.I.T. Concept? 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 What is the F.I.T. Concept? 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.
Using 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. Using the treadmill regularly may increase the ability of your heart and lungs to supply oxygen and nutrients to exercising muscles over an extended period of time.
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 Chapter Five: Designing an Exercise Program Workout: Brisk and Rhythmic Exercise Working out trains and conditions your heart, lungs, and muscles so your body can operate more efficiently. Gradually increase the intensity of your workout to 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 & Maintaining Fitness Chapter Five: Designing an Exercise Program If you can sustain 12 but not 20 continuous minutes of exercise in your target heart rate zone: Exercise three to five days a week and rest at least two days per week. Try to reach and maintain 60-75 percent of your maximum heart rate with moderate rhythmic exercise. Establishing Aerobic Fitness Maintaining Aerobic Fitness Begin with 12 continuous minutes.
Weight & 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 & Maintenance In This Chapter: Treadbelt Lubrication and Cleaning Treadbelt Adjustment Treadbelt Tension Chapter 1: Basic Operation Chapter 2: Heart Rate Control Workouts Chapter 3: User Workouts Chapter 4: Fitness Test Chapter 5: Designing an Exercise Program Chapter 6: Care and Maintenance
Lubrication & 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 service and maintenance at a reasonable cost are available Expert through your factory-trained, authorized TRUE dealer. The dealer Service maintains a stock of repair and replacement parts and has the technical knowledge to meet your service needs. Your treadmill's running belt has been properly aligned at the factory.
Treadbelt Tension chapter Six: Care and Maintenance Turn both rear roller adjustment bolts counter-clockwise until the treadbelt just begins slipping when walking on it, then turn both rear roller adjustment bolts clockwise in equal quarter turn increments until the treadbelt stops slipping. Note: Be sure to run on treadbelt to ensure that the it does not shift while under load.
Appendix A Target Heart Rate Chart A Guide to Help You Pick an Initial Target Heart Rate
Appendix A Target Heart Rate Chart Remember to check with your physician before beginning any exercise program. They can help determine an appropriate target heart rate. Note: Medications often affect heart rate.
Appendix B METs Table How Speed and Incline Affect Workload, Expressed in METs
Appendix B Chart for Mets PS900, PS1100 Treadmill Owner’s Guide 40
Appendix C Specifications The Size and Performance Attributes of Your PS900 + PS1100
Appendix C PS900 + PS1100 Machine Specifications Motor 4 hp Self Cooling, Continuous Duty Motor Speed Sensor Magnetic Reed Sensor Power Source 115 Volt @ 15 Amp Dedicated (NEMA 5-15 Power Receptacle) Cord Length: 10’ (300 cm) Deck Melamine Laminated 1” Medium Density Fiberboard Belt Multi-Ply Polyester Belt With PVC Surface Rollers 3” Diameter Crowned Rollers Impact System TRUE Soft System (6 Neoprene Shock Absorbers) Lubrication Silicone Frame Robotically Welded Heavy-Gauge Steel Pedestals Robotically Weld
F o u n d e d 1 9 8 1 865 Hoff Road St. Louis, MO 63366 800.426.6570 truefitness.com ©2008 TRUE Fitness TRUE is a registered trademark of TRUE Fitness. Specifications subject to change.
