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ES9.0 Recumbent & Upright
Bike
Owner’s Guide
truefitness.com / 800.426.6570 / 1.636.272.7100
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Thank You For Selecting True In 1981, Frank Trulaske launched While TRUE has expanded TRUE Fitness®, and began its line of products, manufacturing hand- intensive quality control crafted treadmills. standards guarantee excellence in every His team’s obsession with phase of production. quality has propelled This results in the finest TRUE to the top of products available in the the fitness industry marketplace. and has created one of “Our original America’s oldest, largest TRUE is the
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Review for Your Safety Important Safety Instructions When using this exercise machine, basic precautions should always be followed, which includes the following: Read and understand all instructions and warnings prior to use. 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. Obtain proper instruction prior to use. Inspect the bike for incorrect, worn, or loose components and
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Quick Start The best way to learn to use the ES9.0 bike is to keep pressing Just Get On keys to see what happens — explore it at your own pace. and Ride! Remember: the bike must be plugged into a wall outlet using the supplied wall transformer. The power input jack is located on the lower right side of the bike. • B e g in p e d aling . Starting Up • T he di spl a y w ill w ak e up and pr om pt f or your weig h t , workout selection, and workout time. • En t er your wor k out p ara
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Table of Contents Quick Start ....................................................................................4 1. R iding Y our Bik e........ ..............................................................6 B a sic O p era tion ( e x c e pt c ons ole) 2. The Display................................................................................13 Describes each key and data display feature 3. Pre-Set Workouts.....................................................................17 Details
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Chapter One Riding Your Bike In This Chapter: Getting Comfortable Using the Chest Strap Using Contact Heart Rate For Best Results Chapter 1: Riding Your Bike Chapter 2: The Display Chapter 3: Pre-Set Workouts Chapter 4: Heart Rate Control Chapter 5: Designing an Exercise Program Chapter 6: Care and Maintenance
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Getting Comfortable chapter One: Riding Your Bike The body weight setting does Setting Your Variations in human not affect the calorie expendi- Weight exercise efficiency are ture calculation. Unlike tread- another potential source mills or other weight-bearing exercises, calories burned of error, with differences of during exercise biking does not plus or minus 10% common change with in the population. different body weights. Seat Adjustment Adjust the seat so that when your leg
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Getting Comfortable chapter One: Riding Your Bike Riders are most efficient if they place Foot the ball of their foot in the center of Position the pedal. Other riders are more comfortable if the arch of their foot is against the pedal. Riders are encouraged to be as efficient as possible, but use your own judgment in the comfort/ efficiency trade-off. M o st r iders w ill f ind a c omf or t/ef f ic ienc y s we e t sp ot a t a Pedal p e d al c adenc e ar ound 80 r pm. M o
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Using the Chest Strap chapter One: Riding Your Bike The ES9.0 bike has two ways of monitoring your heart rate: Monitoring Your Heart Rate 1. By u sing a c he st stra p t ha t transmit s your he ar t ra t e t o t he bike via radio. 2. By u sing t he me t al c on t ac t he ar t ra t e p ad s on t he handle b ars . Upright HRC Pads Recumbent HRC Pads Although your bike functions fine without using the heart rate monitoring feature, this kind of monitoring gives you va
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Using the Chest Strap chapter One: Riding Your Bike When you wear a Polar® or compatible transmitter strap, the Chest Strap bike will display your heart rate as a digital beats-per-minute Heart Rate ( bpm) r e adout . Monitoring The transmitter strap should be worn directly against your skin, about one inch below the pectoral muscles/ br e a st line (s e e pic t ur e). W omen should be careful to place the trans- mitter below their bra line. Examples of Heart Rates Found in Daily Life
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Using Contact Heart Rate chapter One: Riding Your Bike The contact heart rate system lets you monitor your heart rate Contact without wearing a strap. Heart Rate (CHR) Gently grasp the contact heart rate pads as shown below. When the system detects your hands, a red heart will appear in the Heart Rate field of the data display and will flash in time with your heart beat. During this time, the system is analyzing and locking in your heart rate. Within about 15 seconds, your digital he ar t
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For Best Results chapter One: Riding Your Bike 1. Exercise with smooth body motions. Avoid excessive body For Best motion, especially in your arms and upper body. Results 2. Br e a t he smo ot hly and r e g ul ar ly , and a void t alk ing . ( T alk- ing will cause unrepresentative heart rate spikes of 5 to 10 bpm.) 3. Grip the pads lightly, not tightly. 4. M a k e s u r e y o u r h a n d s a r e c l e a n , f r e e o f b o t h d i r t a n d h a n d lotio
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Chapter Two The Display In This Chapter: Your Display The Upper Panel The Lower Panel Chapter 1: Riding Your Bike Chapter 2: The Display Chapter 3: Manual and Pre-Set Programs Chapter 4: Heart Rate Control Chapter 5: Designing an Exercise Program Chapter 6: Care and Maintenance
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Your Display chapter Two: The Display The bike display has two jobs: to let you control the bike operation, and to give you feedback about your workout. The controls are simple and designed to be foolproof; it’s hard to press a “wrong” key. You can monitor eight different kinds of physiological data, and your workout progress is tracked graphically with the center matrix display 14 ES9.0 Bikes Owner’s Guide
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The Upper Panel chapter Two: The Display Watts: The amount of mechanical power the bike is receiving from Time: The amount of your exercise. This is not the same time remaining in your as the amount of power your body workout. If you press is using, since the average person is , this becomes only about 20% efficient at generat- Heart Rate: elapsed time: how long ing mechanical power. * Distance: An In beats you’ve been working out estimate of how per minute METs: Your so far.* far y
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The Lower Panel chapter Two: The Display Numeric: Used for data entry in workout setup. During a workout, used Pre-set Workouts: Selects to change workload desired workout profile. by entering a numeric value and pressing . Random: Generates a different program profile each time Enter: Accepts the current Clear: Zeros- Workload: Adjusts work- data entry. Start: Starts out current load up and down. Keys a workout data entry. repeat if held down. 16 ES9.0 Bikes Owner’s Guide
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Chapter Three Pre-Set Workouts In This Chapter: How These Modes Work Workout Profiles How Your Bike Controls Your Workout Chapter 1: Riding Your Bike Chapter 2: The Display Chapter 3: Pre-Set Workouts Chapter 4: Heart Rate Control Chapter 5: Designing an Exercise Program Chapter 6: Care and Maintenance
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How These Modes Work chapter Three: Pre-Set workouts Man u al c on tr ol mo de c hange s wor k lo ad in 10- w a t t inc r emen t s . Manual T he wor k lo ad st a y s t he same a t an y p e d al c adenc e ( c alle d c on- Mode st an t p ower c on tr ol) unle ss you dr op b e low 55 r pm. B e low 55 rpm, workload is reduced along with pedal cadence, to prevent the sensation of the pedals “locking up.” Three different pre-set workouts are available: Pre-Set Workouts • Cardio Challenge, with t
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Workout Profiles chapter Three: Pre-Set Workouts Workout Profiles Cardio Challenge FAt Burn Hills 19 ES9.0 Bikes Owner’s Guide
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Chapter Four Heart Rate Control In This Chapter: Introduction to HRC Types of HRC Heart Rate Control workouts Important Points About HRC Chapter 1: Riding Your Bike Chapter 2: The Display Chapter 3: Pre-Set Workouts Chapter 4: Heart Rate Control Chapter 5: Designing an Exercise Program Chapter 6: Care and Maintenance
