PS75 PS100 PS300 PS600 PS800 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.
Review for Your Safety Important Safety Instructions Do not exceed maximum user weight of 350 lbs (300 lbs for PS75). 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, serious injury or death could occur.
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. Pause your workout by pressing . Place your feet on the straddle covers.
Table of Contents Quick Start .....................................................................................5 1. Using Your Treadmill................................................................7 Basic operation (except console) 2. Heart Rate Control...................................................................17 Foolproof heart rate feedback workouts 3. User Workouts...........................................................................22 How to record and run User Workouts 4.
Chapter One Basic Operation In This Chapter: Using the Keyboard Using the fold-Up Feature on the PS75 Manual Operation Heart Rate Monitoring Contact Heart Rate Special Workouts Pre-Set Workouts Chapter 1: Basic Operation Chapter 2: Heart Rate Control Workouts Chapter 3: User Workouts Chapter 4: Designing an Exercise Program Chapter 5: Care and Maintenance
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 (Heart Rate Control)® workouts require settings adjustments. Adjusting Settings: Use the keys to adjust numeric settings.
Using the Fold-up Feature on the PS75 Chapter One: Basic Operation The PS75 model is a fold-up treadmill and can be folded to save space or to store. To unfold the treadmill please read the following: • • • To prevent injury, be sure you have a firm hold on the deck before you release the lock. Press your right foot down on locking device (located at the lower right hand side of the machine) to release the deck .
Manual Operation Guide 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. The PS800 treadmill has an adjustable surface. On the right side of the treadmill is a handle with eight different settings from soft to firm.
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 CHR system lets you monitor your heart rate without wearing a strap. Gently grasp the CHR 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. Above this speed the CHR accuracy is unavoidably unreliable due to large muscle movements.
Special 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 In a walking workout, all speeds are under 4 mph.
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.
Pre-Set Workouts Chapter One: Basic Operation These are TRUE’s original 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. Glute Buster Similar to Speed Ramp, except both speed and incline change.
Pre-Set Workouts Chapter One: Basic Operation Different from Speed Intervals 1 with the speed changing in varying amounts.
Chapter Two Heart Rate Control Workouts In This Chapter: HRC Workout Introduction Easy Steps to a HRC Workout Workout Setup Important Points About HRC Chapter 1: Basic Operation Chapter 2: Heart Rate Control Workouts Chapter 3: User Workouts Chapter 4: Designing an Exercise Program Chapter 5: Care and Maintenance
HRC Workout Introduction Chapter Two: HRC 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: HRC Workouts Several types of HRC workouts are available on the PS treadmills. HRC Workouts Time-based constant HRC: pick a target heart rate and exercise for the amount of time you select. Cruise Control: while in any workout, set your current heart rate as your target heart rate by pressing a single key.
Workout Setup Chapter Two: HRC Workouts 7. Warm up. At the beginning of an HRC workout, the treadmill is in full Manual Control mode. Gradually increase your work level to slowly raise your heart rate to within 10 beats per minute (bpm) of your target heart rate. Easy Steps to a HRC Workout 8. HRC Stage. Now the treadmill takes control of speed and incline, keeping your heart rate within a few bpm of your target. If you are using interval HRC, the treadmill alternates between work and rest intervals. 9.
Important Points About HRC Chapter Two: HRC Workouts 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. Important Points About HRC If the transmitter strap is adjusted or moved while exercising, communication may be temporarily affected.
Chapter Three User Workouts In This Chapter: Record and Run User Workouts Chapter 1: Basic Operation Chapter 2: Heart Rate Control Workouts Chapter 3: User Workouts Chapter 4: Designing an Exercise Program Chapter 5: Care and Maintenance
Record and Run User Workouts Chapter Three: User Workouts During a manually-controlled workout, the PS treadmills always "record" the changes you make in speed or incline. Your treadmill can save up to two User Programs that you can "play back" to use as custom-designed workouts. How To Record And Run User 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.
Chapter Four Designing an Exercise Program In This Chapter: What is the F.I.T. Concept? Using the F.I.T.
What is the F.I.T. Concept? Chapter Four: 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 Four: 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 Four: 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 Four: 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 Four: 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 & Maintaining Fitness Chapter Four: 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. Establishing Aerobic Fitness Try to reach and maintain 60-75 percent of your maximum heart rate with moderate rhythmic exercise. Begin with 12 continuous minutes. Increase your time by one to two minutes per week until you can sustain 20 continuous minutes.
Weight & Sports Training Programs Chapter Four: 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 Five Care and Maintenance In This Chapter: Lubrication & Cleaning Treadbelt Adjustment Treadbelt Tension Chapter 1: Basic Operation Chapter 2: Heart Rate Control Workouts Chapter 3: User Workouts Chapter 4: Designing an Exercise Program Chapter 5: Care and Maintenance
Lubrication & Cleaning Chapter Five: 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 Five: 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 Five: 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. Treadbelt Tension 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
Appendix A Remember to check with your physician before beginning any exercise program. He/She 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
Appendix B - METs Table PS Treadmills Owner’s Guide 39
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