PSX | Elliptical | Elliptical Owner`s Manual

Elliptical
Owner's
Manual
Thank You For Selecting True
In 1981, Frank Trulaske
launched True Fitness
Technology, Inc. and
began manufacturing
hand-crafted treadmills.
His team’s obsession with
quality has
propelled True to the top
of the industry
and has created
one of America’s oldest,
largest and most
respected
fitness equipment
manufacturers.
Intensive quality control
standards guarantee
excellence in every
phase of production,
resulting in the finest
products available in
the marketplace.
“Our original
goal was to
build the world’s
best fitness
equipment, and
today we believe
we’re doing it!”
True treadmills are
consistently rated #1
for their smooth, quiet and
comfortable performance.
True is rapidly becoming the
choice for workouts among
beginners, rehab patients
and top athletes world-wide.
Over the years, True has
designed, developed,
Today True offers a full line
-Frank Trulaske
patented and fabricated
of treadmills, upright and
many new and cuttingrecumbent bikes, elliptical
edge innovations for
trainers, and flexibilty
their products: including advanced
equipment. True is proud to
features, manufacturing components
“Deliver The Best!”
and technological breakthroughs.
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 PSX Elliptical for incorrect, worn, or loose
components and do not use until corrected, replaced, or tightened
prior to use.
Do not wear loose or dangling clothing while using the elliptical.
Care should be used when mounting or dismounting the elliptical.
PSX Elliptical Owner’s Guide
3
Review for Your Safety
IMPORTANT SAFETY INSTRUCTIONS
Do not exceed maximum user weight of 300 lbs.
Keep all surfaces clean and dry.
Keep children and animals away.
All exercise equipment is potentially hazardous. If attention is
not paid to the conditions of equipment usage, death or serious
injury could occur.
4
PSX Elliptical Owner’s Guide
Table of Contents
Quick Start
It’s easy to use your
new elliptical.
1 - Riding Your
Elliptical
Basic operation of
everything except the
console.
2 - The Display
Describes each key
and data display
feature.
page 3
page 7
page 13
3 - Manual and
Pre-Set Programs
Details on basic
exercise modes.
4 - Heart Rate
Control
Foolproof heart rate
feedback workouts.
page 17
page 21
5 - Designing an
Exercise Program
Advice on using
your elliptical in a
rewarding exercise
program.
6 - Care and
Maintenance
Keeping your
elliptical in the best
shape.
7 - Elliptical
Specifications
Operational and
physical attributes
of your elliptical.
page 35
page 37
page 27
PSX Elliptical Owner’s Guide
5
Quick Start Guide
The best way to learn to use the PSX Elliptical is to keep
pressing keys to see what happens — explore it at your own
pace.
Just Get On
And Ride!
• Begin pedaling.
• The display will wake up and prompt for your weight,
workout selection, and workout time.
• Enter your workout parameters and press
, or
immediately press
for a quick start into a manual
workout.
Starting Up
At any time during your workout, change workouts by
pressing a program key.
Change
Workouts
At Any Time
The elliptical will retain your workout data for about 15
seconds after you stop pedaling.
Pausing
Your
Workout
Press the Display Shift key
data display.
6
to change the workout
PSX Elliptical Owner’s Guide
Change
the Display
chapter one
Riding Your Elliptical
In This Chapter:
Getting Comfortable
Using Your Heart Rate to Exercise
Using the Chest Strap
Using Contact Heart Rate
Getting the Best Results Possible
Chapter 1: Riding Your Elliptical
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
Chapter 7: Elliptical Specifications
7
Using the
Getting
Comfortable
Keyboard
CHAPTER ONE: RIDING
BASIC OPERATIONS
YOUR ELLIPTICAL
Set your weight before every workout.
This allows the PSX Elliptical to control
your workout more effectively.
The body weight setting does not affect
the calorie expenditure calculation.
Unlike treadmills or other weightbearing exercises, calories burned
during elliptical riding does not change
with different body weights.
Variations in human
exercise efficiency
are another potential
source of error, with
differences of plus or
minus 10% common
in the population.
Setting
Your Weight
Place your feet anywhere on the foot pads. Most riders prefer
their feet to be as close together as possible, but choose your own
position for maximum comfort.
Foot
Position
Grasp the exercise arms in a position so that you are well-balanced
and your arm motion is comfortable. Grip the handles with a
relaxed, not tight, grip.
Using the
Exercise
Arms
You can use the exercise arms for mainly balance, or you can use
them for significant upper-body exercise. Any power you apply to
them will be accurately recorded by the elliptical console.
8
PS
PSX
75 Elliptical
TreadmillOwner’s
Owner’sGuide
Guide
Monitoring
ManualHeart
Operation
Rate
CHAPTER
CHAPTER
ONE: RIDING
ONE: BASIC
YOUR
OPERATIONS
ELLIPTICAL
Breathing
Breathe in a regular and relaxed manner. Many exercisers do
not breathe enough, which reduces their exercise capacity and
comfort. You might want to try breathing deeper and more
frequently to see if it helps your exercise regimen.
Monitoring
Your Heart
Rate
The PSX Elliptical has two ways of monitoring your heart rate:
...By using a chest strap that transmits your heart rate to the bike
via radio...
...or by using the metal contact heart rate pads on the handlebars.
Although your elliptical functions fine without using the heart
rate monitoring feature, this kind of monitoring gives you valuable
feedback on your effort level. Chest strap monitoring also allows
you to use Heart Rate Control, which is the most advanced
exercise control system available.
PS
PSX
75 Elliptical
TreadmillOwner’s
Owner’sGuide
Guide
9
Chest Strap Heart Rate Monitoring
CHAPTER ONE: RIDING YOUR ELLIPTICAL
When you wear a Polar® or compatible transmitter strap, the
elliptical will display your heart rate as a digital beats-per-minute
(bpm) readout.
The transmitter strap should be worn directly against your skin,
about one inch below the pectoral muscles/breast line (see picture
below). Women should be careful to place the transmitter below
their bra line.
Examples of Heart Rates
Found in Daily Life
An average 30-year-old might
have a resting heart rate, when
sitting totally still for several
minutes, of 65. During hard
exercise that can be sustained
for 10 to 15 minutes it might
be around 140 continuously.
A maximum heart rate that
requires maximal exercise for
several minutes to attain is 185.
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.
10
A 30-year-old in good shape
might have a resting heart rate
near 55, and might exercise for
20 minutes at a heart rate of
160.
A world-class distance runner
or professional cyclist might
have a resting heart rate near
45.
PSX Elliptical Owner’s Guide
Chest Strap
Heart Rate
Monitoring
Using CHR
CHAPTER ONE: RIDING YOUR ELLIPTICAL
Contact
Heart Rate
(CHR)
The contact heart rate system lets you monitor your heart rate
without wearing a strap.
Gently grasp the contact heart rate pads. 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 heart rate in beats per
minute (bpm) should be displayed.
A Note on
CHR Accuracy
CHR monitoring may be a bit less
accurate than a chest strap, since
the heart rate signals are much
stronger at the chest.
About 5% of the population
cannot be picked up by any CHR
system. This is because their
heart is positioned in a more upand-down manner in their chest,
as opposed to leaning over to one
side.
PSX Elliptical Owner’s Guide
11
Contact Heart Rate
CHAPTER ONE: RIDING YOUR ELLIPTICAL
1. Exercise with smooth body motions.
2. Breathe smoothly and regularly, and avoid talking.
(Talking will cause unrepresentative heart rate spikes of 5
to 10 bpm.)
3. Grip the pads lightly, not tightly.
4. Make sure your hands are clean, free of both dirt and
hand lotions.
When using a Heart Rate Control (HRC) workout, it is best to
use chest strap monitoring. These workouts work best with the
extra accuracy gained from a chest-contact heart rate monitoring
system.
12
PSX Elliptical Owner’s Guide
For Best
Results
chapter two
The Display
In This Chapter:
Your Display
The Upper Panel
The Lower Panel
Chapter 1: Riding Your Elliptical
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
Chapter 7: Elliptical Specifications
13
UsingDisplay
Your
the Keyboard
CHAPTER TWO:
ONE: BASIC
THE DISPLAY
OPERATIONS
The elliptical display has two jobs: to let you control the elliptical
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 several different kinds
of physiological data, and your workout progress is tracked
graphically with the center matrix display.
14
PS
PSX
75 Elliptical
TreadmillOwner’s
Owner’sGuide
Guide
Your Display
*Pressing
the “Display Shift” key switches
the readout from the top values to
the bottom values and will light up
the LEDs of the values now being
displayed. If you press and hold the
“Display Shift” key for one second, the
display will enter “Scan Mode” and
switch between the two sets of values.
Work Level:
The selected
workout level.
Time: The amount of time
remaining in your workout. If
you press
, this becomes
elapsed time: how long you’ve
been working out
so far.*
Heart Rate:
In beats per
minute (bpm).*
METs: Your
METs rate.*
Display Shift: Changes data readouts from
one set of four to the other set. Press and hold
for two seconds to automatically have the
two sets alternate back and forth every five
seconds.*
Calories: An
estimate of your
calories burned. This
doesn’t include your
basal metabolic
rate, which is about
72 calories per hour
for a 150-pound
person.*
Watts: The amount of
mechanical power the elliptical is
receiving from your exercise. This
is not the same as the amount of
power your body is using, since
the average person is only about
20% efficient at generating
RPM: Your pedal
mechanical power. *
cadence. *
Progress Display:
Shows your progress
and workload
profile through your
workout.
Distance: An estimate
of your walking or
running distance for a
comparable amount of
calories expended.*
The Display
The Upper Panel
CHAPTER TWO: THE DISPLAY
PSX Elliptical Owner’s Guide
15
The Lower Panel
CHAPTER TWO: THE DISPLAY
Random: Generates
a different program
profile each time
Start:
Starts a
workout
Pre-set Programs:
Selects desired
program profile.
The Display
Cruise Control: Selects
Constant Heart Rate
Control. If already in a
workout, selects Cruise
Control HRC.
Workload: Adjusts
workload up and
down. Keys repeat if
held down.
Numeric: Used
for data entry in
workout setup.
During a workout,
used to change
workload by
entering a numeric
value and pressing
.
Clear: Zerosout current
data entry.
Enter: Accepts the
current data entry.
PSX Elliptical Owner’s Guide
16
chapter three
Manual and Pre-Set
Programs
In This Chapter:
Manual
Program Profiles
Chapter 1: Riding Your Elliptical
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
Chapter 7: Elliptical Specifications
17
UsingThese
How
the Keyboard
Modes Work
CHAPTER THREE:
ONE: BASIC
MANUAL
OPERATIONS
AND PRE-SET PROGRAMS
keys to change workload. Manual mode changes
Use the
workload in roughly 10-watt increments.
Manual
Mode
Three different preset programs are available:
• C-V Workout, with the workload gradually rising until
you reach the middle of your workout time, then
gradually decreasing to the end.
• Weight Loss, with a warmup stage increasing to a
steady-state workload for the majority of the workout,
then a cool-down at the end.
• Hill Interval, with four work intervals separated by four
rest intervals.
The Random program creates a different program profile each
time you press the
key.
Sixteen different levels are available to change the difficulty
of a program. The workload intensities expand and contract
depending on the level.
18
PS
PSX
75 Elliptical
TreadmillOwner’s
Owner’sGuide
Guide
Pre-Set
Programs
Program Profiles
CHAPTER THREE: MANUAL AND PRE-SET PROGRAMS
Program
Profiles
C-V Workout
Weight Loss
Hill Interval
PS
PSX
75 Elliptical
TreadmillOwner’s
Owner’sGuide
Guide
19
chapter four
Heart Rate Control
In This Chapter:
Constant HRC
HRC Options and Information
Target Heart Rate Chart
Heart Rate Control Programs
Important Points About HRC
Chapter 1: Riding Your Elliptical
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
Chapter 7: Elliptical Specifications
21
Using the HRC
Constant
Keyboard
CHAPTER FOUR:
ONE: BASIC
HEART
OPERATIONS
RATE CONTROL
True’s heart rate control (HRC) workout lets the elliptical monitor
your relative exercise intensity by way of your heart rate, then
automatically adjust the workload to keep you at your desired
exercise intensity.
Your heart rate is a good measure of your body’s exercise stress
level. It reflects differences in your physical condition, how tired
you are, the comfort of the workout environment, even your diet
and emotional state. Thus, using heart rate to control workload
takes the guesswork out of your workout settings.
Consult your physician before using heart rate controlled
workouts for advice on selecting a target heart rate range. Also,
it is important to use the elliptical for several workouts in the
manual mode while monitoring your heart rate. Compare your
heart rate with how you feel to ensure your safety and comfort.
You need to wear a heart rate monitoring chest strap to use
heart rate control. See the “Monitoring Your Heart Rate” section
in Chapter 1 for a guide to proper usage. Note that it is not
recommended that you use the contact heart rate system for heart
rate control workouts.
22
PS
PSX
75 Elliptical
TreadmillOwner’s
Owner’sGuide
Guide
Constant
HRC
HRC Options and Information
CHAPTER FOUR: HEART RATE CONTROL
Types of
HRC
Maximum
Heart Rate
and Target
Heart
Rate
The PSX Elliptical has two types of heart rate control:
•
Constant: pick a target heart rate, and the elliptical
will control your workout from the very beginning so
that you reach your target within five to seven
minutes.
•
Cruise Control: while in any program, set your
current heart rate as your target by pressing a single
key.
Remember to check with your physician before beginning any
exercise program. She can help determine an appropriate target
heart rate. Medications often affect heart rate.
PS
PSX
75 Elliptical
TreadmillOwner’s
Owner’sGuide
Guide
23
Target Heart Rate Chart
CHAPTER FOUR: HEART RATE CONTROL
Target
Heart Rate
Chart
24
PSX Elliptical Owner’s Guide
Heart Rate Control Programs
CHAPTER FOUR: HEART RATE CONTROL
Constant
HRC
Constant HRC is the best-known type of HRC, and is the easiest
to use. The elliptical will gradually raise your heart rate so that
you reach your target within five to seven minutes.
Note that as you tire during your workout, especially in the last
third, workload will usually have to be reduced to keep you at a
steady target heart rate.
Cruise
Control
Cruise Control is the simplest way to enter Constant HRC
training. While in manual or any program you can enter Constant
HRC by simply pressing the Heart Rate Control key. Your current
heart rate will be set as the target.
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.
To change your target heart rate press Heart Rate Control. Edit
the target using
/
or numeric keys and press
.
PSX Elliptical Owner’s Guide
25
Important Points About HRC
CHAPTER FOUR: HEART RATE CONTROL
The heart rate monitor transmitter strap should be worn
according to the guidelines in Chapter 1.
If the transmitter strap is adjusted or moved while exercising,
heart rate monitoring may be temporarily affected.
If communication is lost for 30 seconds, the elliptical will exit the
HRC workout into a manual workout.
The transmitter strap sends a low-level radio signal to the
elliptical, so interference from other radio and sound waves
(including everything from cordless telephones to loudspeakers)
is possible. The good news is that this interference is usually
quite brief. If you continue to have intermittent heart rate display
problems, consult your local service technician, as the transmitter
strap batteries may be low.
Make sure you breathe smoothly and regularly.
Talking during your workout usually causes heart rate spikes
of five beats per minute or more, so avoid talking as much as
possible.
Maintain a smooth walking or running motion.
Two users wearing the same kind of transmitter at the same time
and in close proximity may cause false heart rate display readings.
26
PSX Elliptical Owner’s Guide
Important
points
about
Heart Rate
Control
chapter five
Designing an
Exercise Program
In This Chapter:
What is the F.I.T. Concept
Using the F.I.T. Concept
Your Fitness Program
Determining Your Needs
Beginning Your Exercise Program
Establishing and Maintaining Aerobic Fitness
Managing Weight
Sports Training
Chapter 1: Riding Your Elliptical
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
Chapter 7: Elliptical Specifications
27
The F.I.T. Concept Defined
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
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. Exercise
must be sufficiently rigorous to strengthen your heart muscle
and condition your cardiovascular system. Only your doctor can
prescribe the target training heart range appropriate for your
particular needs and physical condition.
Start with exercise that stimulates you to breathe more deeply.
Alternate days of moderate and easy exercise to help your body
adapt to new levels of exertion without unnecessary strain.
If you are just beginning an exercise program, you may be most
comfortable walking at a speed of 1-2 mph. As you use your
treadmill regularly, higher speeds may be more comfortable and
more effective.
Inability to maintain a smooth, rhythmic motion suggests that
your speed and/or elevation may be too great.
If you feel out of breath before you have exercised 12 minutes,
you are probably exercising too hard.
28
PSX Elliptical Owner’s Guide
What is the
F.I.T. Concept
More F.IT. 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. The incline feature can be
used to greatly increase the workload without increasing speed.
METs
One MET is the amount of energy your body uses when you're
resting. If a physical activity has an equivalent of 6 METs, its
energy demands are 6 times that of your resting state. The MET is
a useful measurement because it accounts for differences in body
weight.
Time: How Long You Exercise
Sustained exercise conditions your heart, lungs, and muscles. The
longer you are able to sustain exercise within your target heart
range, the greater the aerobic benefits.
To begin, maintain two to three minutes of steady, rhythmic
exercise and then check your heart rate.
The initial goal for aerobic training is 12 continuous minutes.
Increase your workout time approximately one or two minutes
per week until you are able to maintain 20-30 continuous minutes
at your training heart rate.
PSX Elliptical Owner’s Guide
29
Utilizing the F.I.T. Concept
CHAPTER FIVE: DESIGNING AN EXERCISE PROGRAM
The F.I.T. concept was 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 PSX Elliptical.
Using the elliptical regularly may increase the ability of your
heart and lungs to supply oxygen and nutrients to exercising
muscles over an extended period of time. The elliptical will also
help you develop added muscle endurance and balanced strength
throughout your body.
Your Fitness
Program
Calculate your maximum heart rate as a first step in developing
your fitness program. The formula to calculate average maximum
heart rate for one minute is 220 beats per 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.
Determining
Your Needs
It's also important to know your target training zone or target
heart rate. The American Heart Association (AHA) defines
target heart rate as 60-75 percent of your maximum heart rate.
This is high enough to condition, but well within safe limits. The
AHA recommends that you aim for the lower part of the target
zone (60 percent) during the first few months of your exercise
program. As you gradually progress you can increase your target
to 75 percent. According to the AHA, "Exercise above 75 percent
of the maximum heart rate may be too strenuous unless you are
in excellent physical condition. Exercise below 60 percent gives
your heart and lungs little conditioning."
30
PSX Elliptical Owner’s Guide
Beginning 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.
The age-adjusted target heart rates indicated in the chart on page
24 reflect averages. A variety of factors (including medication,
emotional state, temperature, and other conditions) can affect the
exercise heart rate appropriate for you.
Warning: Consult your doctor to establish the exercise
intensity (target heart rate zone) appropriate for your age and
condition before beginning any exercise program.
Beginning
Your
Exercise
Program
Warm-Up: Slow and Deliberate Exercise
You are not warmed up until you begin to perspire lightly and
breathe more deeply. Warming up prepares your heart and other
muscles for more intense exercise and helps you avoid premature
exhaustion. Start slowly, exploring different speeds until you can
comfortably sustain your speed.
A good suggestion is a minimum of three minutes. Perspiration
on your brow is a good indicator of a thorough warm-up. The
older you are, the longer your warm-up period should be.
PSX Elliptical Owner’s Guide
31
Your F.I.T. Program Continued
CHAPTER FIVE: 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.
Move naturally and avoid jerking motions that can cause pulled
muscles, sprained joints, and loss of balance.
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 a Fitness Program
If you cannot sustain 12 continuous minutes in your target heart
rate zone, exercise several times a day to get into the habit of
exercising.
Try to reach and maintain 60-65 percent of your maximum heart
rate. Alternate exercise with periods of rest until you can sustain
12 continuous minutes of exercise at 60-65 percent of your
maximum heart rate.
Begin exercising in three to five minute sessions.
32
PSX Elliptical Owner’s Guide
Establishing and Maintaining Fitness
CHAPTER FIVE: DESIGNING AN EXERCISE PROGRAM
Establishing
Aerobic
Fitness
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.
Rest at least two days per week.
Maintaining
Aerobic
Fitness
Try to reach and maintain 60-75 percent of your maximum heart
rate with moderate rhythmic exercise.
Managing
Weight
If you can sustain 20 continuous minutes in your target heart rate
zone, begin to increase the length and intensity of your workout:
Begin with 12 continuous minutes. Increase your time by one
to two minutes per week until you can sustain 20 continuous
minutes.
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.
Consistent aerobic exercise will help you change your body
composition by lowering your percentage of body fat. If weight
loss is a goal, combine an increase in the length of your workouts
with a moderate decrease in caloric intake. For weight control,
how long and how often you exercise is more important than how
hard you exercise.
PSX Elliptical Owner’s Guide
33
Weight and Sports Training Programs
CHAPTER FIVE: DESIGNING AN EXERCISE PROGRAM
Exercise four to five times a week.
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.
Take exercise breaks throughout the day to help increase
metabolism (calorie expenditure).
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. If you have pain or tightness in your chest, an irregular
heartbeat, shortness of breath or if you feel faint or have any
discomfort when you exercise, stop! Consult your physician
before continuing. Remember, every workout should begin with a
warm-up and finish with a cool-down.
34
PSX Elliptical Owner’s Guide
Sports
Training
chapter six
Care and Maintenance
In This Chapter:
How to Care for Your Elliptical
Chapter 1: Riding Your Elliptical
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
Chapter 7: Elliptical Specifications
35
Keeping Your Elliptical Clean
CHAPTER SIX: CARE AND MAINTENANCE
Your PSX Elliptical doesn’t require any routine maintenance, not
even lubrication. Keeping it clean is the most important task.
After every workout: Perspiration should be wiped from the
control console, contact heart rate pads, and shrouds.
Weekly: Wipe down your PSX Elliptical once a week with a
water-dampened soft cloth. On the contact heart rate pads, use
a glass cleaning solution. Be careful not to get excessive moisture
between the edge of the overlay panel and the console, as this
might create an electrical hazard or cause the electronics to fail.
Expert service and maintenance at a reasonable cost are available
through your factory-trained, authorized True Fitness dealer. The
dealer maintains a stock of repair and replacement parts and has
the technical knowledge to meet your service needs.
36
PSX Elliptical Owner’s Guide
How to
Care for
Your
Elliptical
chapter seven
Elliptical Specifications
In This Chapter:
Physical Specifications
Chapter 1: Riding Your Elliptical
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
Chapter 7: Elliptical Specifications
37
Keeping Your Elliptical Clean
CHAPTER SEVEN: ELLIPTICAL SPECIFICATIONS
Workload Range: 30 - 450 watts.
Weight: 353 pounds
Maximum User Weight: 300 pounds.
Workload Control System: PSX: self-generating electromagnetic
braking.
38
PSX Elliptical Owner’s Guide
Specifications
F o u n d e d
1 9 8 1
865 Hoff Road
O’Fallon, MO 63366
800.426.6570
www.truefitness.com
©2007 TRUE FITNESS TECHNOLOGY, INC.
TRUE is a registered trademark of TRUE FITNESS.
Specifications subject to change.
00549100
Download PDF