400 Series Owner’s Manual RESIDENTIAL TREADMILL Manual/Pre-Program/Heart Rate Control
Thank You For Selecting A True Treadmill In 1981, Frank Trulaske launched True Fitness Technology, Inc. and began manufacturing hand-crafted treadmills. Intensive quality control standards guarantee excellence in every phase of production, resulting in the finest treadmills available in the Our original goal was to build the marketworld’s best treadmills, and today place.
Table of Contents Safety Instructions Setting Up Your Treadmill Assembly Treadbelt Adjustment Control Panel Functions Basic Treadmill Operation Quick Reference Operating Instr. Manual Operation Programmed Workouts User Programs Heart Rate Control (workouts) Cruise Control Important Points About Heart Rate Control The F.I.T.
Safety Instructions Important Safety Instructions When using this treadmill, basic precautions should always be followed, including the following: Read all instructions before using this treadmill. Consult your physician before beginning any exercise program. Danger: To reduce the risk of electric shock, always unplug this treadmill immediately after use and before cleaning.
Safety Instructions Keep the power cord away from heated surfaces. Never drop or insert any object into any opening. To disconnect, turn the power switch to the OFF position, then remove the plug from the outlet. Do not allow animals on or near your treadmill. Make sure the power cord has enough slack to allow the treadmill to raise freely without being limited by the cord or caught in the incline rack. Do not run the power cord under treadmill. Use the treadmill indoors only.
Setting Up Your Treadmill Allow only one person at a time on your machine. Do not operate treadmill without the safety key attached to the console and the lanyard clipped to your clothing at approximately waist height. Always straddle the treadbelt and allow the belt to begin moving before stepping onto the belt. Use extreme caution when stepping onto moving tread belt. Some programs begin at speeds as high as 4.8 mph. Gradually slow down the belt before stopping.
Setting Up Your Treadmill Important Electrical Requirements Your True treadmill requires a dedicated 110 volt, alternating current (AC), 15 amp grounded outlet circuit. This means nothing else can be plugged into the same power circuit. Most household power circuits are rated for this 110VAC 15-amp requirement, but you must ensure the treadmill does not share the circuit with anything else. Danger: Do not use an extension cord or an ungrounded outlet.
Assembly Assembly Hardware Kit: 1. Safety key 2. 5mm T-handle hex key 3. 5mm hex key/Philips screwdriver 4. 3mm hex key 5. 2mm hex key 6. 8mm x 15mm hex screws (4) 7. 8mm x 50mm hex screws (2) 8. 6mm x 15mm hex screws (4) 9. handrail clamps (2) Step 1: Carefully unpack treadmill and check that all hardware is present as shown. Step 2: Remove motor cover by taking out the six screws with Philips screwdriver. Step 3: The upper wiring harness is tucked into the bottom of the right pedestal leg.
Assembly Detach the rubber band from the upper wiring harness and route the cable down the pedestal leg support and out the bottom hole as shown. Step 4: Tilt the pedestal up and slide it down the pedestal supports, being careful not to pull out the upper wiring harness. Plug the upper wiring harness into the motor controller. Install the four 5mm x 15mm screws into the pedestal legs.
Treadbelt Adjustment Do not tighten any pedestal or handrail screws until instructed. Step 5: The proper side of each handrail is designated by a label. Install the handrails by sliding over the handrail stub next to the handlebar. Install two 2mm x 15mm screws at the top of each handrail. Install one 8mm x 50mm screw through the handrail clamp and into the bottom of the handrail as shown. Tighten all pedestal and handrail screws. Step 6: Reinstall the motor cover using the Philips screwdriver.
Treadbelt Adjustment 1. Stand beside the treadmill, place the safety key onto the control panel and follow operating instructions for running the treadmill at 5 mph. 2. If the belt is off-center to the right, turn the left roller adjustment bolt counter clock-wise 1/4 turn. If the belt is off-center to the left, turn the left roller adjustment bolt 1/4 turn clockwise. 3. Let the machine run for several minutes to check the alignment. (Belt alignment does not need to be perfect).
9 Starts the belt in motion. Also resets workout data when held for 3 seconds. Start/Reset Removable magnetic key must be in place for treadmill to operate. Stop/Pause Stops the belt and pauses workout. If held for 5 seconds, resets all workout information. Grade Up/Down Adjusts incline. Also used to choose programs and to set distance in count down mode. Pace Time per mile at current speed. Adjusts speed in 0.1 mph increments. Also used to set weight and other workout parameters.
Basic Treadmill Operation Basic Treadmill Operation Starting Your Treadmill Safely Straddle the treadbelt by placing your feet on the straddle covers. Attach the lanyard to your clothing at about waist height. Place the safety key on the key holder on the console. Set your weight using the Press the keys and press . key for a quick start into a manual control workout, or press the key to begin setting up a different workout, as described in later sections.
Basic Treadmill Operation A Note About Calorie Expenditure Calculations True treadmills use the calorie expenditure formula as described in Guidelines for Exercise Testing and Prescription from the American College of Sports Medicine. This is the most widely accepted formula for running and walking. Due to variations in human exercise efficiency, your actual calorie expenditure may vary by as much as 10% from the treadmill’s estimate.
Quick Reference Operating Instructions 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.
Manual Operation Set Program Level Using Keys Press Set Time Using Keys (15:00-99:00 Minutes) Press Manual Operation For a Quick Start, simply press . The treadmill belt will start moving at 0.5 mph. Note: Confirm that the body weight setting is correct as displayed in the Time window. If it is not, adjust it with the keys and press Adjust speed using . keys, and adjust grade using keys. To stop or pause your workout: slow machine to below 2 mph by pressing , then press .
Programmed Workouts Making Time and/or Distance Count Down instead of Up After adjusting your weight if necessary, press twice or until the lights in the time and distance windows flash. Press to set distance and to set time. When you press , time and distance will begin counting down. When the time or distance reaches zero, the treadbelt will continue to move and whichever readout reached zero (time or distance) will begin counting up. No other readouts will reset.
Programmed Workouts To stop or pause your workout: slow machine to below 2 mph by pressing then press . This will stop the program and save your workout information. To restart a program, press . To end your workout, press and remove the safety key. To reset distance, time, and calories during your workout: press and hold until the readout is reset. To reset treadmill back to workout setup mode, press and hold .
User Programs User Programs During a manually-controlled workout, your 400 treadmill always "records" the changes you make in speed or incline. This recording can be saved as a User Program that you can "play back" to use as custom-designed workouts. Up to 50 changes in speed or incline can be recorded. Each speed/incline pair of changes must be separated by at least 30 seconds. To save a manual workout, press as you normally would to end your workout.
Heart Rate Control Workout After you have spent some time learning how your heart responds to different levels of speed and grade, you will have a better understanding of how to select the maximum speed and maximum grade required to reach your target heart rate. Consult your physician to determine your target heart rate. See “Heart Rate Control Important Points” for some useful tips on using the HRC system.
Heart Rate Control Workout Adjust maximum speed with the keys, then press . Adjust workout time with the keys, then press . (This does not include warm-up/cool down time.) Adjust maximum grade with the keys, then press . Press to begin your workout. Note: if you keep pressing , you will continue to scroll through the workout setup parameters. You can press at any time to accept the current parameters and begin your workout. Note: Hitting any other key will exit HRC mode.
Heart Rate Control Workout Warm Up Stage Increase speed and grade gradually to slowly increase your heart rate to within 10 bpm of your target. For best results, you should take about five minutes to get to that point. The treadmill will operate in a manually-controlled mode during the warm-up stage. You control both speed and grade. You may only increase speed and grade to the preset maximum values entered.
Heart Rate Control Workout rate control and begin your cool down stage. As your heart rate increases or decreases from your target, the treadmill will automatically make adjustments to speed and/or grade to keep your heart rate near your selected target. Cool Down Stage When time is elapsed and the HRC stage is completed, there will be an immediate 50% MET reduction in your work load. Your accumulated distance, calories, time and average heart rate will be displayed.
Cruise Control Cruise Control This is the simplest way to enter target heart rate training. While in manual or any program you can enter Target Heart Rate Control by simply pressing the key. For best results, you should be at least five minutes into your workout and warmed up. This will allow Cruise Control to more accurately control your heart rate. Remember, you must be wearing a chest strap and your heart rate should be displayed in the Heart Rate Window.
Cruise Control have an additional 4% of grade available in the HRC stage. i.e.: If you enter the HRC stage at 1% grade your maximum attainable grade will be 5%. If you do not enter the HRC stage with grade, no grade will be available during the HRC stage of your workout. Only speed will be used to control your heart rate. Examples of Walking Workouts: 1. Enter HRC at 3.5 mph and 4% grade to allow a maximum speed of 3.5 mph and 8% grade. 2. Enter HRC at 4.2 mph and 6% grade to allow a maximum speed of 4.
Important Points About Heart Rate Control maximum grade of 6%. The walker is limited to a maximum speed of 4.0 mph and grade will be used if required to elevate the heart rate up to a maximum of 6%. Important Points About Heart Rate Control 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.
Important Points About Heart Rate Control A grounded outlet is critical for the HRC system to function properly. Use a dedicated 110 VAC, grounded outlet to help prevent interference. Two users wearing the same kind of transmitter at the same time and in close proximity may cause false heart rate display readings. Use only the transmitter provided with your True HRC Treadmill or a Polar brand standard transmitter. True’s Heart Rate Control is patented under USPTO #5,462,504.
The F.I.T. Formula their speed or grade at anytime. The warm-up stage is not predetermined by the amount of time input prior to workout, and the user may take as much time as they wish to approach their target heart rate. The warm-up stage ends when the user’s heart rate is 10 beats below the pre-set target heart rate. At this point, the user enters the Heart Rate Control stage and the treadmill’s computer takes control of both the speed and grade (hands free).
The F.I.T. Formula Frequency: How Often You Exercise You should exercise three to five times a week to improve your cardiovascular and FREQUENCY INTENSITY TIME muscle fitness. BEGINNING 2-3 days/week 60-65% of MHR* 3-5 minutes Improvements are EXERCISE minimal with less PROGRAM frequent exercise.
The F.I.T. Formula workload 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. The incline feature can be used to greatly increase the workload without increasing speed.
The F.I.T Forumula exercise log to monitor your progress. Treadmill Speed and Grade vs. METs Speed Grade 0 2 3 4 5 6 7 8 9 10 11 12 1 1.8 2.0 2.2 2.3 2.5 2.6 2.7 2.9 3.0 3.1 3.3 3.4 2 2.5 3.1 3.4 3.6 3.9 4.2 4.5 4.7 5.0 5.3 5.6 5.8 3 3.3 4.1 4.5 5.0 5.4 5.8 6.2 6.6 7.0 7.4 7.8 8.3 4 5.6 6.4 6.8 7.2 7.7 8.1 8.5 8.9 9.3 9.7 10.1 10.6 5 8.7 9.3 9.7 10.0 10.4 10.7 11.1 11.4 11.8 12.1 12.4 12.8 6 10.2 11.0 11.4 11.8 12.3 12.7 13.1 13.
The F.I.T. Formula 100% 85% 75% INCREASED PERFORMANCE RANGE 60% AEROBIC TRAINING RANGE Heart Rate BPM WEIGHT LOSS TRAINING RANGE 20 25 30 35 40 45 50 55 60 65 AGE minute minus your age. To find your pulse, locate a vein on your neck or inside your wrist, then count beats for ten seconds, then multiply by six. (See chart above.) It’s also important to know your target training zone or target heart rate.
Beginning Your Exercise Program current level of fitness. Reducing the intensity of your workout is recommended. The age-adjusted target heart rates indicated in the previous chart reflect averages. A variety of factors (including medication, emotional state, temperature, and other conditions) can affect the exercise heart rate appropriate for you.
Beginning Your Exercise Program Cool-Down: Slow and Relaxed Exercise Cooling down relaxes your muscles and gradually lowers your heart rate. Slowly reduce your workload until your heart rate is below 60 percent of your maximum heart rate. The cool down should last at least five minutes, followed by some light stretching to enhance your flexibility.
Beginning Your Exercise Program Maintaining Aerobic Fitness If you can sustain 20 continuous minutes in your target heart rate zone, begin to increase the length and intensity of your workout: Exercise four to six days a week or on alternate days. Try to reach and maintain 70-85 percent of your maximum heart rate with moderate to somewhat hard exercise. Exercise for 20-30 minutes. Managing Weight Consistent aerobic exercise will help you change your body composition by lowering your percentage of body fat.
Care and Maintenance your appetite. Take exercise breaks throughout the day to help increase metabolism (calorie expenditure). Sports Training When you are training to improve strength and performance: Exercise four to five days a week. Alternate exercise days and intervals of hard to very hard exercise with easy to moderate exercise. Exercise for 30 minutes or longer. Warning These strategies are intended for average healthy adults.
Care and Maintenance Treadbelt Lubrication With typical use (one user, 30 minutes a day), your treadmill does not require any lubrication. However, if it is used more frequently, it may require regular lubrication of the treadbelt. Please contact True Fitness for lubrication recommendations in these cases. Regular Cleaning Daily: Perspiration should be wiped from the control console and treadmill surfaces after your workout.
Troubleshooting Guide SYMPTOM Circuit breaker on treadmill trips when the power cord is plugged into wall. CAUSE SOLUTION A. Damaged motor Service required B. Damage or defective motor power supply board Service required C. Damaged motor control circuit board Service required D. Restricted belt or flywheel Check and remove obstruction or call dealer E. Treadbelt over tensioned See adjustments Page 8 A.
Diagnostics SYMPTOM Treadbelt tracks left to right Treadmill trips household circuit breaker Treadbelt feels unsmooth, jerks intermittently CAUSE SOLUTION A. Uneven floor Move treadmill to even surface B. Rear roller not adjusted for sloped floor Refer to Owner’s Manual to adjust belt A. Defective breaker Replace breaker B. Circuit too small Use 20 amp circuit C. Circuit over-loaded Remove the other electrical appliances on same circuit A.
Diagnostics E1:STALL Incline not moving when commanded to. E2:OVERSPEED This error occurs when an acceleration >2.1 mph occurs. Error cleared by turning off power switch then turning it back on. E2:CAL Feedback cannot reduce or increase speed to target. Error cleared by calibrating. E3:RECAL This error occurs when a data error is detected on the EEprom, replace the control panel. E5:SENSOR This message is displayed when there is no speed feedback.
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