Z5 Series - SPORTSMITH · Z5 Series Treadmill O wner's Guide 5 I ntroduct I on Model Differences...

O w n e r ’ s G u i d e

Z5 Series

True is rapidly becoming the choice for workouts among beginners, rehab patients and top athletes world-wide.

True treadmills are con-sistently rated #1 for their smooth, quiet and comfortable performance. Today, True is the choice for workouts among beginners, rehab patients and top athletes world-wide.

Today True offers a full line of treadmills, upright and recumbent bikes, elliptical trainers, strength and flexibility equipment. True is proud to “Deliver The Best!”

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.

Over the years, True has designed, developed, patented and fabricated many new and cutting-edge innovations for their products: including advanced features, manu-facturing components and technological breakthroughs.

Intensive quality control standards guarantee excellence in every phase of production, resulting in the finest products available in the market-place.

Thank You For Selecting A True Treadmill

“Our original goal was to build the world’s best treadmills, and today we believe we’re doing it!”

-Frank Trulaske

Table of Contents

Z 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e

1 - IntroductionIntroduces key

features, as well as a guide to where to go next in this manual.

page 3

2 - The ConsoleDescribes each key

and display window.

page 11

3 - Basic Operation

How to get the treadmill started and stopped, as well as discussing

calories estimation and heart rate monitoring.

page 19

4 - Operation in Greater DetailAll the details of

manual and preset programs.

page 29

5 - Heart Rate Control Workouts

Four different kinds of treadmill-controlled heart rate feedback

workouts.

page 37

6 - User Programs

You can record your workout to play back as a custom-designed

workout.

page 49

7 - Designing an Exercise Program

Advice on various ways to use your treadmill

in a rewarding exercise regime.

page 53

8 - Care and Maintenance

Basic requirements, as well as a simple

troubleshooting and diagnostics guide.

page 63

9 - Important Safety InstructionsBe sure to familiarize

yourself with this section.

page 73

Appendix A - Target Heart Rate Chart: A guide to help you pick an initial target heart rate. page 79Appendix B - METs Table: How speed and incline affect workload, expressed in METs. page 83Appendix C - METs Explanation and Formulas: The metabolic formulas behind energy expenditure estimates. page 87Appendix D - Specifications: The physical attributes of your Z5 Series Treadmill. page 91Appendix E - Glossary: Fitness terms defined. page 95 Bibliography - References, selected readings and credits. page 103

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IntroductionIn This Chapter:

Model Differences

Top Features

Where to Go From Here

chapter one

Chapter 1: Introduction

Chapter 2: The Console

Chapter 3: Basic Operation

Chapter 4: Operation in Greater Detail

Chapter 5: Heart Rate Control Workouts

Chapter 6: User Programs

Chapter 7: Designing an Exercise Program: The F.I.T. Concept

Chapter 8: Care and Maintenance

Chapter 9: Important Safety Instructions


Z 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e 5

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Model Differencesone : IntroduCtIon

YournewtreadmillispartoftheTrueZ5Seriestreadmills,whichareallbuilttothesameheavy-dutystandards.Sincethisowner’sguidecoversallfiveZ5Seriesmodels,youmightnoticeexplanationsoffeaturesthataredifferentfromyourtreadmill.Themaindifferencesareintheconsoles.Thefollowingsectiondescribesthemodeldifferences:

Z5

Amanualtreadmillwithasimplifieddisplay.

Z5 HRC

•7x20pixelprogressmatrixLEDdisplay •Fourpre-setworkoutprograms •Userprograms •Heartratecontrol:onetargetheartrateworkout

Model dIfferences

Z 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e�

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Top Featuresone : IntroduCtIon

Z5.4 HRC

•Light-bluebacklitLCDdisplaywith7x20progressmatrix fourpre-setworkoutprograms •Userprograms •Heartratecontrol:onetime-basedheartrateworkout,four distance-basedheartrateworkouts,andtwointervalheart rateworkouts •S.O.F.T.Selectadjustablesoftnessrunningsurface

Z5.5 HRC

•Deep-bluebacklitLCDdisplaywith10x28progressmatrix •Dot-matrixLCDmessagecenter •Fourpre-setworkoutprograms •Userprograms •Heartratecontrol:fivetime-basedheartrateworkouts,four distance-basedheartrateworkouts,andfiveintervalheartrate workouts •S.O.F.T.Selectadjustablesoftnessrunningsurface

Z 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e �

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More on Top Featuresone : IntroduCtIon

Z5.5 Limited

•SameasZ5.5HRCbutwith–3%declineandmotorized S.O.F.T.Selectadjustablesoftnessrunningsurface

For your maximum safety and comfort, make sure you read Chapter 9, Important Safety Instructions.

For Your Safety


Where to Go From Hereone : IntroduCtIon

8

Intr

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n Chapter 1:Introduction.Introduceskeyfeatures,aswellasaguideonwheretogonextinthismanual.

Chapter 2:TheConsole.Describeseachconsolekeyanddisplaywindow.

Chapter 3:BasicOperation.Howtogetthetreadmillstartedandstopped;calorieconsumptionestimates;heartratemonitoring;theS.O.F.T.Selectsystem.

Chapter 4:OperationinGreaterDetail.Allthedetailsofmanualandpre-setprograms.

Chapter 5:HeartRateControlWorkouts.Fourdifferentkindsoftreadmill-controlledheartratefeedbackworkouts.

Chapter 6:UserPrograms.Youcanrecordyourworkouttoplaybackasacustom-designedworkout.

Chapter 7:DesiginganExerciseProgram.Adviceonvariouswaystouseyourtreadmillinarewardingexerciseregime.

Chapter 8: CareandMaintenance.Basicrequirements,aswellasasimpletroubleshootinganddiagnosticsguide.

Chapter 9:ImportantSafetyInstructions.Makesureyoufamiliarizeyourselfwiththissection.

Where to Go From Here

Where To Go From Hereone : IntroduCtIon


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Appendix A: TargetHeartRateChart.Aguidetohelpyoupickaninitialtargetheartrate.

Appendix B:METsTable.Howspeedandinclineaffectworkload,expressedinMETs.

Appendix C:METsExplanationandFormulas.Themetaboliccalculationsbehindenergyexpenditureestimates.

Appendix D:Specifications.

Bibliography:Referencesandselectedreadings.

The ConsoleIn This Chapter:

Lower Console

Limited Console

HRC Model Console

Standard Console

chapter two











Lower Console two : the Console

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Z5.4 HRCtwo : BasIC operatIon

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Basic OperationIn This Chapter:

Starting Your Treadmill Safely

Speed and Incline Adjustment

Stopping Your Treadmill Safely

Setting Your Weight

A Note About Calorie Expenditure Calculations

Monitoring Your Heart Rate

Using the Heart Rate Transmitter Strap

The Treadmill’s Heart Rate Display

The S.O.F.T. Select System

chapter three

Z 5 Tr e a d m i l l O w n e r ' s G u i d e 19











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Starting Your Treadmill three : BasIC operatIon

Straddlethetreadbeltbyplacingyourfeetonthestraddlecovers.

Attachthelanyardtoyourclothingatroughlywaistheight.

Placethesafetykeyonthekeyholderontheconsole.

Setyourweightusingthe and keysorthenumerickeysandpress .

Pressthe keyforaquickstartintoamanualcontrolworkout,or…

Press tosetupamanualworkout,or…

Pressthe keysoranExpressCommandKeytobeginsettingupadifferentworkout,asdescribedinlatersections.

startIng Your

treadMIll safelY

Z 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e22

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Adjusting Speed and Inclinethree : BasIC operatIon

Speed Control:useeitherthe and keys bythemselvestochangespeed.Or,toquicklygotoaspecificspeed...

...enteratargetspeedwiththenumerickeys...

...thenpressthesmallEnterkey...

...andthenpresseitherthe or keytochangetothatspeed.

speed and InclIne adjustMent

stoppIng Your

treadMIll safelY

settIng Your WeIght


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Setting Your Weightthree : BasIC operatIon

Incline Control:useeithertheupanddownkeysbythemselvestochangeincline.Or,enteratargetinclinewiththenumerickeys,thenpressthesmallEnterkey

,andthenpresseithertheup ordown keytochangeto

thatincline.

Careshouldbetakenwhenusingthenumerickeystocontrolyourtreadmill'sspeedandincline,sincelargechangesinthosevaluesarepossiblewithjustafewkeystrokes.

Slowthetreadmilltobelow2mphusingthe key.Press .

Yourbodyweightmustbeenteredsothatthetreadmillaccuratelyestimatesyourcalorieexpenditure.Thisweightmustincludeyourworkoutclothing,too,whichtypicallyaddsaboutthreepounds.Thetreadmillwillworkfinewithoutyourweightsetting,butwillbeunabletocalculateyourtotalcalories.

Thetreadmillwillrememberthelastweightyouentered.

Z 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e24

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Calorie Expenditure Calculationsthree : BasIC operatIon

TruetreadmillsusethecalorieexpenditureformulaasdescribedinGuidelines for Exercise Testing and PrescriptionfromtheAmericanCollegeofSportsMedicine.Thisisthemostwidelyacceptedformulaforrunningandwalking.

TheACSMguidesaysthatrunningburnscaloriestwiceasfastaswalking,e.g.,a150-poundpersonjoggingat5mphrequires548caloriesperhour,whilewalkingat5mphrequires274perhour.SeeAppendixCformoredetails.

(OtherrespectedresearcherssuchasDavidCostillthinktheACSMoverstatestheenergydifferencebetweenrunningandwalking.Costillbelievesrunningrequires60%moreenergythanwalking,not100%ascalculatedbytheACSM.Usingthesameexample,Costill'scalculationsresultin496cal/hourforrunning5mph,with313cal/hourforwalking5mph.)

Onepotentialsourceofcalorieestimateerroristhatthetreadmilldoesn'tknowifyouarerunningorwalking,soithastomakesomeassumptions.Itassumesyouarewalkingat3mphandslower,andrunningat5mphandfaster.Betweenthosetwospeeds,thetreadmillcombinesthewalkingandrunningformulastomakeitsbestguess.

Variationsinhumanexerciseefficiencyareanotherpotentialsourceoferror,withdifferencesofplusorminus10%commoninthepopulation

a note aBout calorIe expendIture calculatIons

usIng the heart rate

transMItter strap

MonItorIng Your heart

rate


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Heart Rate Monitoringthree : BasIC operatIon

TheZ5Series(excepttheZ5Non)canmonitoryourheartratewhenyouwearthetransmitterstrapprovided.Itwilldisplayitasadigitalbeats-per-minutereadout,anditisveryaccurate,typicallywithinonebeatperminute.

Althoughyourtreadmillfunctionsfinewithoutusingtheheartratemonitoringfeature,thiskindofmonitoringgivesyouvaluablefeedbackonyoureffortlevel.Italsoallowsyoutousethemostadvancedtrainingsystemavailableonatreadmill:True'sHeartRateControl,wherethetreadmillautomaticallyadjustsyourworkoutlevelbasedonyourheartrate.SeetheHeartRateControlsectionofthismanualfordetails.

Thetransmitterstrapshouldbeworndirectlyagainstyourskin,aboutoneinchbelowthepectoralmuscles/breastline.

Womenshouldbecarefultoplacethetransmitterbelowtheirbraline.

Somemoistureisnecessarybetweenthestrapandyourskin.Sweatfromyourexerciseworksbest,butordinarytapwatermaybeusedpriortoyourworkoutifdesired.

Z 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e2�

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The Heart Rate Displaythree : BasIC operatIon

Beforeyoustartyourworkout,asyoustandonornearthetreadmill,youwillknowthetreadmillisproperlyreceivingyourheartratesignalbytheflashingLEDsintheHeartRatewindow.

Onceyoustartyourworkout,yourheartratewillbedisplayedinbeatsperminute.

the treadMIll’s heart rate dIsplaY

the s.o.f.t. select

sYsteM


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S.O.F.T. Select (Z5.5 and Z5.4)three : BasIC operatIon

OnepartofTrue'suniquecushioningandstabilitysystemistheS.O.F.T.System.Itcushionstheinitialimpactofyourfootplantnearthefrontofthetreadmilldeck,thentransitionstoafirm,securesurfaceforpush-off.Thecombinationofsoftness,thenfirmness—rightwhenyouneedit—reducesstressonankles,knees,hips,andback.

TheotherpartofTrue'scomfortandperformancesystemistheS.O.F.T.SelectadjustablesoftnesssurfaceontheZ5.4andZ5.5Limited.Youcanadjustthedecksupportthrougha22-inchrangebymovingtheleverontherightsideofthetreadmillor,ontheZ5.5Limitedmodel,bypressingtheSofterorFirmerkeysontheconsole.The1settingissoftestandthe12settingisfirmest.

S.O.F.T.Selectisespeciallyusefultoaccommodateusersofdifferingweightsorthosewithspecialphysicalneeds.

The Z5.5 Limited's Electronic S.O.F.T. Select:

Pressandholdthe orkeystochangethe

targetsettinginthemessagecenter.ToreviewyourS.O.F.T.Selectsetting,quicklypresseitherS.O.F.Tadjustmentkey.

Operation in Greater Detail

In This Chapter:

Workout Setup

Pre-Set Program Operation

Tuning Your Workout

Pre-Set Program Profiles

chapter four











Workout Setupfour : operatIon In Greater detaIl

Z 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e �1

Confirmthatthebodyweightsettingiscorrect.Ifitisnot,adjustitwiththe ornumerickeysandpress .

ForaQuickStart,simplypress .Thetreadmillbeltwillstartmovingat0.5mph.

Duringyourworkout,thetreadmillwillcountdownfromyourtar-gettime.Whenitreaches0:00,itwillentera2.5-minutecool-downperiod,withthetreadbeltatthesamespeeditwasat0:00andthetreadmillinManualcontrolmode.After2.5minutes,thetreadbeltwillstop.

IfyousetadistancetargetinManualmode,thecool-downperiodwillbeginassoonaseithertimeordistancereachzero.

Tousemanualcontrol,whichisthefirstprogramsuggested,press.Adjustyourworkoutparametersusingthe ornumeric

keys,thenpress toaccepteachparameter.Youcankeepadjust-ingyourworkoutsetupbyrepeatedlypressing .Yourworkoutwon'tbeginuntilyoupress .

Note:ifyoudon'tchooseatimeordistancetarget,Timewillbeelapsedtimeinsteadoftimeremaining.

Afteradjustingyourweightifnecessary,press twiceoruntilthelightsinthetimeanddistancewindowflash.Press tosetdistanceand tosettime.Whenyoupress ,timeanddis-tancewillbegincountingdown.Whenthetimeordistancereacheszero,thetreadbeltwillcontinuetomoveandwhicheverreadoutreachedzero(timeordistance)willbegincountingup.Nootherreadoutswillreset.

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Pre-Set Program Details (Not in Z5 Non)four : operatIon In Greater detaIl

PressanyExpressCommandkeytoselectaprogram.(Togetmoreprogramoptions,includingre-selectingManual,usethe keys.)...

...adjustthestartinglevelusingthe keys...

...Press whendone.

Afterprogramandlevelhavebeenselected,settimeusingthe ornumerickeys,from5to99minutes.

Tostoporpauseyourworkout:slowmachinetobelow2mphbypressing ,thenpress .ThiswillstopthetreadmillandremaininaPausemode,savingyourworkoutinformation.Torestartyourworkout,press .

pre-set prograM operatIon

Tuning Your Workoutfour : operatIon In Greater detaIl

Z 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e ��

Tochangelevelduringyourworkout,press .Press keystochangelevel,thenpress .Ifanewprogramisselected,itwilljoin that program at the samepointasthepreviouslyselect-edprogram.

Tochangetoanotherpre-setprogram,pressoneoftheExpressCommandKeys,thenpress .Thetreadmilljoinstheworkoutinprogressatthesameelapsedtimeasthepreviousworkout.

Toresetdistance,time,andcaloriesduringyourworkout,pressandhold untilzerosappearinthetime,distance,caloriewindows.T o resetthetreadmillbacktoworkoutsetupmode,pressandhold forthreeseconds.

Note:Allworkoutscanbesetfrom5to99minutes,withthetimercountingdownfromyourchosenworkouttime.Thedefaultvalue(ifnotimeentered)is30minutes.Whenthetimerreaches0:00itwillbeepandbegincountingup.Youmustpress toendyourworkout.

Someusersmaypreferaminimaldatadisplay.Whenthetreadbeltismoving,pressingtheAdvancedOptionskeywillremovetheprog-ressmatrix,speed,andgradereadouts.ThedatareadoutswillthenbeElapsedTime,Distance,andPace(withheartratedisplayedifavailable).

Pressing or returnsthedisplaytonormaloperation.

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Pre-Set Program Profilesfour : operatIon In Greater detaIl

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LevelSpeed (MPH) Grade (%)

Min Max Min Max 1 2.0 2.4 1.0 4.0

2 2.2 2.8 1.5 5.0

3 2.6 3.2 2.0 6.0

4 3.0 3.6 3.0 7.0

5 3.4 4.2 4.0 8.0

6 3.8 4.6 5.0 9.0

7 4.0 5.0 6.0 10.0

8 4.4 5.4 7.0 11.0

9 4.8 6.0 8.0 12.0

Hill Interval WorkoutGreenisIncline

RedisSpeed


Min Max Min Max 1 1.4 2.6 0.0 2.0

2 1.6 2.8 0.5 3.0

3 1.8 3.0 0.0 4.0

4 2.0 3.2 1.0 5.0

5 3.4 3.4 1.5 6.0

6 2.4 3.6 2.0 7.0

7 2.6 3.8 2.5 8.0

8 2.8 4.0 3.0 9.0

9 3.0 4.2 3.5 10.0

Weight Loss WorkoutGreenisIncline

RedisSpeed

Pre-Set Program Profilesfour : operatIon In Greater detaIl


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Min Max Min Max 1 2.0 2.4 1.0 4.0

2 2.2 2.8 0.5 5.0

3 2.6 3.2 0.5 6.0

4 3.0 3.6 1.0 7.0

5 3.4 4.2 1.0 8.0

6 3.8 4.6 1.0 9.0

7 4.0 5.0 1.0 10.0

8 4.4 5.4 1.0 11.0

9 4.8 6.0 1.5 12.0

Cardiovascular Workout

GreenisInclineRedisSpeed

LevelSpeed (MPH) Grade (%)Min Max Min Max

1 2.0 2.4 2.0 4.0

2 2.2 2.8 3.0 5.0

3 2.6 3.2 4.0 6.0

4 3.0 3.6 5.0 7.0

5 3.4 4.2 6.0 8.0

6 3.8 4.6 7.0 9.0

7 4.0 5.0 8.0 10.0

8 4.4 5.4 9.0 11.0

9 4.8 6.0 10.5 12.0

Speed Interval Workout

GreenisInclineRedisSpeed

��

Heart Rate Control Workouts

In This Chapter: HRC Workout Introduction

Four Kinds of Heart Rate Control Workouts

The Easy Steps to a Heart Rate Control Workout

More Details on Interval HRC

Tips on the Warm Up Stage

How the HRC System Controls Your Heart Rate

Examples of HRC Workouts

Cruise Control

Examples of Walking Workouts

Examples of Running Workouts

Important Points About HRC

HRC Safety Features

chapter five











HRC IntroductionfIve : heart rate Control workouts


True’sheartratecontrol(HRC)workoutsletthetreadmillmonitoryourrelativeexerciseintensitybywayofyourheartrate,thenautomaticallyadjusttheworkloadtokeepyouatyourtargetheartrateandthusyourdesiredexerciseintensity.

Yourheartrateisagoodmeasureofyourbody’sexercisestresslevel.Itreflectsdifferencesinyourphysicalcondition,howtiredyouare,thecomfortoftheworkoutenvironment,evenyourdietandemotionalstate.Usingheartratetocontrolworkloadtakestheguessworkoutofyourworkoutsettings.

Consultyourphysicianbeforeusingheartratecontrolledworkoutsforadviceonselectingatargetheartraterange.Also,itisimportanttousethebikeforseveralworkoutsinthemanualmodewhilemonitoringyourheartrate.Compareyourheartratewithhowyoufeeltoensureyoursafetyandcomfort.

SeeAppendix Aforachartthatmayhelpyoupickatargetheartrate.

Youneedtowearaheartratemonitoringcheststraptouseheartratecontrol.Seethe“MonitoringYourHeartRate”sectioninChapter3foraguidetoproperusage.Itisnotrecommendedthatyouusethecontactheartratesystemforheartratecontrolworkouts.

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the easY steps to a heart rate control Workout


HRC Types and a Workout Quick-GuidefIve : heart rate Control workouts

40

VarioustypesofHeartRateControl(HRC)areavailableonZ5Seriestreadmills(exceptontheZ5Non).ThissectionmaydescribesometypesofHRCthatyourtreadmillmaynothave.

Time-based constant HRC:pickatargetheartrateandexerciseforanamountoftimeyouselect.

Cruise Control:whileinanyworkout,setyourcurrentheartrateasyourtargetheartratebypressingasinglekey.

Interval heart rate training (not on Z5 HRC):thetreadmillalternatesworkintervalsatyourselectedtargetheartratewithrestintervalsthatareat½workload.Yousetthelengthofbothintervals.

Distance-based HRC (Z5.5 only):setatargetheartrateandselectoneoffourdistances,justlikerunningaroadcourse:2miles,4miles,5kilometers,or10kilometers.

1-PutonaPolarorcompatibletransmittercheststrapasdescribedonpage25.

2-PickoneoftheHRCworkouts.UsetheHRCExpressCommandkey.Toselectoneofthedistance-basedworkoutsoroneofthehigher-numberedworkoutsetups,keeppressingthatHRCkey.

3-Enteryourworkoutparameters.Thisincludestargetheartrate,maximumtreadbeltspeed,workouttimeordistance,andmaximumincline.IfyouareusingIntervalHRC,pickyourintervaldurations,too.

4-Press .

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Choices During Workout SetupfIve : heart rate Control workouts


5-Warmup.AtthebeginningofanHRCworkout,thetreadmillisinfullManualcontrolmode.Graduallyincreaseyourworkleveltoslowlyraiseyourheartratetowithin10beatsperminute(bpm)ofyourtargetheartrate.

6-Heartratecontrolstage.Nowthetreadmilltakescontrolofspeedandincline,keepingyourheartratewithinafewbpmofyourtarget.IfyouareusingintervalHRC,thetreadmillalternatesbetweenworkandrestintervals.

7-Cool-down.Attheendofyourworkouttimeordistance,thetreadmillreducesworkloadbyhalfandgoesbackintoManualcontrolmode,whereyoudirectlycontrolyourcool-down.

Yourtreadmillcanremembermorethanoneworkoutsetupforaheartratecontrolworkout.TheZ5hastwotime-basedtargetHRCsetups;theZ5.4hasfivetargetandtwointervalHRCsetups;andtheZ5.5has5target,5interval,and4distance-basedHRCsetups.Itstoreseachsetofworkoutparametersundernumberedworkouts,e.g.,"TargetHR1,""TargetHR2,""IntervalHRC1,"etc.Youcanselecttheseinlaterworkoutssoyoudon'thavetore-enteryourworkoutparameters,whichtendtostaythesamefromworkouttoworkout.

Duringworkoutsetup,ifyoukeeppressing ,youwillcontinuetoscrollthroughtheworkoutsetupparameters.Youcanpress atanytimetoacceptthecurrentparametersandbeginyourworkout.

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During Your WorkoutfIve : heart rate Control workouts

42

Pressinganykeyotherthan or willexitHRCmode.

Adjustyourtargetheartrateatanytimeduringyourworkoutbypressing ,usingthe keysasneeded,andpressing again.Ifyouareloweringyourtarget,youarelimitedtoa5bpmchange.

Thetimeanddistanceaccumulatedduringwarmuparenotcountedagainstyourselectedworkouttimeordistance;thosevaluesstartatzerowhenthetreadmillreachesheartratecontrolmode.Thistimeanddistanceareaccumulatedintotheworkoutsummarydata,asisyourcooldownexercise.

IntervalHRCworksjustlikeconstantheartratecontrolupthroughthefirstworkinterval.

Whenyourworkoutreachesyourfirstrestinterval,yourworkloadisreducedbyhalf,andkeptatthisratethroughouttherestinterval.

Thenextworkintervalisinitiallysetatanaverageoftheworkloadsinthepreviousworkinterval.

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Tips and How HRC WorksfIve : heart rate Control workouts


Increasespeedandinclinegraduallytoslowlyincreaseyourheartratetowithin10bpmofyourtarget.Forbestresults,youshouldtakeaboutfiveminutestogettothatpoint.

Thetreadmilloperatesinamanualcontrolmodeduringthewarm-upstage.Youcontrolbothspeedandincline.Youmayonlyincreasespeedandinclinetothepresetmaximumvaluesentered.

Itisimportantthatyoustartatalowlevelofeffortandgraduallyincreaseyourworkloadoverseveralminutesuntilyouapproachyourtargetheartrate.Thisallowsyourbodytoadapttoyourworkout.Increasingworkloadgraduallywillallowyoutoentertheheartratecontrolstagewithoutovershootingyourtarget.

Warminguptoofastmaycauseyoutoovershootyourtarget.Ifthisoccurs,itmaytakeseveralminutesbeforethecomputersoftwarecancontrolyourheartrate.Youmayovershootandundershootyourtargetforseveralminutesuntilstablecontrolisachieved.

ToraiseyourheartrateinHRCmode,speedwillalwaysincreaseuntilmaximumspeedisattained,followedbyincline(ifinclineisusedintheworkout).

ToloweryourheartrateintheHRCmode,inclinewillalwaysdecreaseuntilzeroinclineisreached,followedbyspeed(ifinclineisusedintheworkout).

Speedchangesarein0.1mphincrements.Inclinechangesarein0.5%inclineincrements.Thisisequaltobetween0.10and0.15METs.

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cruIse control


Examples and Cruise ControlfIve : heart rate Control workouts

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1-Auserwhophysicallycannotwalkover2.5mphcansafelyuseheartratecontrolbyenteringmaximumspeedof2.5inanHRCworkout.

2-Arunnercanrunuptoaspeedof10mph,withouthills,byenteringamaximumspeedof10mphandamaximuminclineof0%.

3-Awalkerentersamaximumspeedof4.0mphandamaximuminclineof6%.Thewalkerislimitedtoamaximumspeedof4.0mphandinclinewillbeusedifrequiredtoelevatetheheartrateuptoamaximumof6%.

Thisisthesimplestwaytoentertargetheartratetraining.WhileinmanualoranyprogramyoucanenterTargetHeartRateControlbysimplypressingtheTargetHRC/CruiseControlkey.Yourcurrentheartratewillbesetasthetarget.

Forbestresults,youshouldbeatleastfiveminutesintoyourworkoutandwarmedup.ThiswillallowCruiseControltomoreaccuratelycontrolyourheartrate.

Remember,youmustbewearingacheststrap,andyourheartrateshouldbedisplayedintheHeartRatewindow.

Tochangeyourtargetheartratepress .Editthetargetusing andpress .Ifyouareloweringyourtarget,youare

limited to a5bpmchange.Itisimportanttonotethatifyouareraisingyourtarget,thespeedandgradechangesafetylimits(describednext)maypreventthetreadmillfromraisingyourheartratetoyourdesirednewtarget.

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More ExamplesfIve : heart rate Control workouts


IfyouentertheHRCstagebelow5mph,thespeedyouenterwillbethemaximumspeedofyourworkout.Ifyouliketowalkatamaximumspeedof3.8mph,youshouldenterHRCat3.8mph.

IfyouentertheHRCstageabove5mph,youwillhaveanadditional1mphofspeed.IfyouenterHRCat6mph,yourmaximumattainablespeedintheHRCstagewillbe7mph.

IfatanytimeyouentertheHRCstagewithincline,youwillhaveanadditional4%ofinclineavailableintheHRCstage.IfyouentertheHRCstageat1%incline,yourmaximumattainableinclinewillbe5%.

IfyoudonotentertheHRCstagewithincline,noinclinewillbeavailableduringtheHRCstageofyourworkout.Onlyspeedwillbeusedtocontrolyourheartrate.

1-EnterHRCat3.5mphand4%inclinetoallowamaximumspeedof3.5mphand8%incline.

2-EnterHRCat4.2mphand6%inclinetoallowamaximumspeedof4.2mphand10%incline.

1-EnterHRCat6mphand0%inclinetoallowamaximumof7mphand0%incline.

2-EnterHRCat5mphand2%inclinetoallowamaximumof6mphand6%incline.

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IMportant poInts aBout heart rate control


Important Points About HRCfIve : heart rate Control workouts

4�

Theheartratemonitortransmitterstrapprovidedwithyourtreadmillshouldbeworndirectlyagainstyourskinataboutoneinchbelowthepectoralmuscles/breastline.Womenshouldbecarefultoplacethetransmitterbelowtheirbraline.

Somemoistureisnecessarybetweenthestrapandyourskin.Sweatfromyourexerciseworksbest,butordinarytapwatermaybeusedpriortoyourworkoutifdesired.

Ifthetransmitterstrapisadjustedormovedwhileexercising,communicationmaybetemporarilyaffected.

Ifcommunicationislostfor30seconds,thetreadmillwillautomaticallyshutoff.

Thetransmitterstrapsendsalow-levelradiosignaltothetreadmill,sointerferencefromotherradioandsoundwaves(includingeverythingfromcordlesstelephonestoloudspeakers)ispossible.Thegoodnewsisthatinterferenceisusuallyquitebrief.Ifyoucontinuetohaveintermittentheartratedisplayproblems,consultyourlocalservicetechnician,asthetransmitterstrapbatteriesmaybelow.

Makesureyoubreathsmoothlyandregularly.

Talkingduringyourworkoutusuallycausesheartratespikesoffivebeatsperminuteormore,soavoidtalkingasmuchaspossible.

Maintainasmoothwalkingorrunningmotion.

AgroundedoutletiscriticalfortheHRCsystemtofunctionproperly.Useadedicated110VAC,groundedoutlettohelppreventinterference.h

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HRC SafetyfIve : heart rate Control workouts


Twouserswearingthesamekindoftransmitteratthesametimeandincloseproximitymaycausefalseheartratedisplayreadings.

UseonlythetransmitterprovidedwithyourTrueHRCTreadmilloraPolarbrandstandardtransmitter.

True'sHeartRateControlispatentedunderUSPTO#5,462,504.

Ifyourheartrateexceedsyourtargetby12beats,therewillbea30%METreductioninworkloadtoreduceyourheartrate.

Ifyourheartrateexceedsyourtargetby20beats,theunitwillautomaticallyshutoffasaprecautionarymeasure.(Becautiouswhenselectingyourtargetheartratesothe20beatvariancewillnotexceedyourmaximumheartrateasdeterminedbyyourphysician).

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chapter six

49

User ProgramsIn This Chapter:

How to Record and Run User Programs











How to Record and Run User ProgramssIx : user proGrams


Duringamanually-controlledworkout,yourZ5Seriestreadmill(excepttheZ5Non)always"records"thechangesyoumakeinspeedorincline.UptothreeoftheserecordingscanbesavedasUserProgramsthatyoucan"playback"touseascustom-designedwork-outs.

Notethatthisworkoutrecordingonlytakesplacewhenyouusethedefaultmanualmodesettings;youcannotchooseatargetworkouttimeordistance.Timemustbecountingupduringyourworkoutinorderforittoberecorded.

Upto36changesinspeedorinclinecanberecorded.Eachspeed/inclinepairofchangesmustbeseparatedbyatleast30seconds.

Tosaveamanualworkout,press asyounormallywouldtoendyourworkout.Nowpressandhold untilthedisplayshowsSaveUser1.

YoucansaveyourworkoutinUser1,orpress toselectUser2orUser3.Pressandhold tosavetheworkoutprogramyouhaveselected.

TouseaUserProgramthatyouhavesaved,simplyselectitfromthelistofprogramsasdescribedin"Pre-SetProgramOperation"intheprevioussection.

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Designing an Exercise ProgramIn 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 seven

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The F.I.T. Concept Definedseven : desIGnInG an exerCIse proGram


Theworkoutportionofyourexerciseprogramconsistsofthreemajorvariables:Frequency,Intensity,andTime.

Frequency: How Often You Exercise

Youshouldexercisethreetofivetimesaweektoimproveyourcardiovascularandmusclefitness.Improvementsaresignificantlysmallerwithlessfrequentexercise.

Intensity: How Hard You Exercise

Intensityofexerciseisreflectedinyourheartrate.Exercisemustbesufficientlyrigoroustostrengthenyourheartmuscleandcondi-tionyourcardiovascularsystem.Onlyyourdoctorcanprescribethetargettrainingheartrangeappropriateforyourparticularneedsandphysicalcondition.

Startwithexercisethatstimulatesyoutobreathemoredeeply.

Alternatedaysofmoderateandeasyexercisetohelpyourbodyadapttonewlevelsofexertionwithoutunnecessarystrain.

Ifyouarejustbeginninganexerciseprogram,youmaybemostcomfortablewalkingataspeedof1-2mph.Asyouuseyourtread-millregularly,higherspeedsmaybemorecomfortableandmoreeffective.

Inabilitytomaintainasmooth,rhythmicmotionsuggeststhatyourspeedand/orelevationmaybetoogreat.

Ifyoufeeloutofbreathbeforeyouhaveexercised12minutes,youareprobablyexercisingtoohard.

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More F.I.T. Concept Overviewseven : desIGnInG an exerCIse proGram

5�

Asyourfitnesslevelimproves,youwillneedtoincreaseyourworkoutintensityinordertoreachyourtargetheartrate.Thefirstincreasemaybenecessaryaftertwotofourweeksofregularexer-cise.Neverexceedyourtargetheartratezone.Increasethespeedand/orinclineonthetreadmilltoraiseyourheartratetothelevelrecommendedbyyourdoctor.Theinclinefeaturecanbeusedtogreatlyincreasetheworkloadwithoutincreasingspeed.Thechartbelowindicateshowmuchtheeffortchangeswitheachpercentofinclineatcommonspeedsforapersonweighing155pounds.

METs

OneMETistheamountofenergyyourbodyuseswhenyou'rerest-ing.Ifaphysicalactivityhasanequivalentof6METs,itsenergydemandsare6timesthatofyourrestingstate.TheMETisausefulmeasurementbecauseitaccountsfordifferencesinbodyweight.SeeAppendixCformoredetails.

Time: How Long You Exercise

Sustainedexerciseconditionsyourheart,lungs,andmuscles.Thelongeryouareabletosustainexercisewithinyourtargetheartrange,thegreatertheaerobicbenefits.

Tobegin,maintaintwotothreeminutesofsteady,rhythmicexerciseandthencheckyourheartrate.

Theinitialgoalforaerobictrainingis12continuousminutes.

Increaseyourworkouttimeapproximatelyoneortwominutesperweekuntilyouareabletomaintain20-30continuousminutesatyourtrainingheartrate.

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Utilizing the F.I.T. Concept seven : desIGnInG an exerCIse proGram


TheF.I.T.conceptandchartaredesignedtohelpyoubeginapro-gramtailoredtoyourneeds.Youmaywishtokeepanexerciselogtomonitoryourprogress.

YoucangetvaluablefitnessbenefitsfromyourTrueTreadmill.Usingthetreadmillregularlymayincreasetheabilityofyourheartandlungstosupplyoxygenandnutrientstoexercisingmusclesoveranextendedperiodoftime.Thetreadmillwillalsohelpyoudevelopaddedmuscleenduranceandbalancedstrengththroughoutyourbody.

Calculateyourmaximumheartrateasafirststepindevelopingyourfitnessprogram.Theformulatocalculateaveragemaximumheartrateforoneminuteis220beatsperminuteminusyourage.Tofindyourpulse,locateaveinonyourneckorinsideyourwrist,thencountbeatsfortenseconds,thenmultiplybysix.(SeechartinAppendix A.)

It'salsoimportanttoknowyourtargettrainingzoneortargetheartrate.TheAmericanHeartAssociation(AHA)definestar-getheartrateas60-75percentofyourmaximumheartrate.Thisishighenoughtocondition,butwellwithinsafelimits.TheAHArecommendsthatyouaimforthelowerpartofthetargetzone(60percent)duringthefirstfewmonthsofyourexerciseprogram.Asyougraduallyprogressyoucanincreaseyourtargetto75percent.AccordingtotheAHA,"Exerciseabove75percentofthemaximumheartratemaybetoostrenuousunlessyouareinexcellentphysicalcondition.Exercisebelow60percentgivesyourheartandlungslittleconditioning."

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Beginning Your F.I.T. Programseven : desIGnInG an exerCIse proGram

58

Inadditiontomonitoringyourheartrateasyouexercise,becertainofhowquicklyyourheartraterecovers.Ifyourheartrateisover120beatsperminutefiveminutesafterexercising,orishigherthannor-malthemorningafterexercising,yourexertionmaybetoostrenu-ousforyourcurrentleveloffitness.Reducingtheintensityofyourworkoutisrecommended.

Theage-adjustedtargetheartratesindicatedinthechartinAppendix Areflectaverages.Avarietyoffactors(includingmedica-tion,emotionalstate,temperature,andotherconditions)canaffecttheexerciseheartrateappropriateforyou.

Warning:Consultyourdoctortoestablishtheexerciseintensity(targetheartratezone)appropriateforyourageandcondi-tionbeforebeginninganyexerciseprogram.

Warm-Up: Slow and Deliberate Exercise

Youarenotwarmedupuntilyoubegintoperspirelightlyandbreathmoredeeply.Warminguppreparesyourheartandothermusclesformoreintenseexerciseandhelpsyouavoidprematureexhaustion.Begineachworkoutbywalkingevenifyouplantorun.Startslowly,exploringdifferentspeedsuntilyoucancomfortablysustainyourspeed.

Agoodsuggestionisaminimumofthreeminutes.Perspirationonyourbrowisagoodindicatorofathoroughwarm-up.Theolderyouare,thelongeryourwarm-upperiodshouldbe.

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Your F.I.T. Program Continuedseven : desIGnInG an exerCIse proGram


Workout: Brisk and Rhythmic Exercise

Theworkouttrainsandconditionsyourheart,lungs,andmusclestooperatemoreefficiently.Increaseexerciseinresponsetoyourheartratetotrainandstrengthenyourcardiovascularsystem.Concentrateonmovingyourarmsandlegssmoothly.Walknaturallyandavoidjerkingmotionsthatcancausepulledmuscles,sprainedjoints,andlossofbalance.

Cool-Down: Slow and Relaxed Exercise

Coolingdownrelaxesyourmusclesandgraduallylowersyourheartrate.Slowlyreduceyourworkloaduntilyourheartrateisbelow60percentofyourmaximumheartrate.Thecooldownshouldlastatleastfiveminutes,followedbysomelightstretchingtoenhanceyourflexibility.

Beginning a Fitness Program

Ifyoucannotsustain12continuousminutesinyourtargetheartratezone,exerciseseveraltimesadaytogetintothehabitofexer-cising.Trytoreachandmaintain60-65percentofyourmaximumheartrate.Alternateexercisewithperiodsofrestuntilyoucansustain12continuousminutesofexerciseat60-65percentofyourmaximumheartrate.Beginexercisinginthreetofiveminutesessions.

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Establishing and Maintaining Fitnessseven : desIGnInG an exerCIse proGram

�0

Ifyoucansustain12butnot20continuousminutesofexerciseinyourtargetheartratezone:

Exercisethreetofivedaysaweek.

Restatleasttwodaysperweek.

Trytoreachandmaintain60-75percentofyourmaximumheartratewithmoderaterhythmicexercise.

Beginwith12continuousminutes.Increaseyourtimebyonetotwominutesperweekuntilyoucansustain20continuousminutes.

Ifyoucansustain20continuousminutesinyourtargetheartratezone,begintoincreasethelengthandintensityofyourworkout:Exercisefourtosixdaysaweekoronalternatedays.

Trytoreachandmaintain70-85percentofyourmaximumheartratewithmoderatetosomewhathardexercise.

Exercisefor20-30minutes.

Consistentaerobicexercisewillhelpyouchangeyourbodycom-positionbyloweringyourpercentageofbodyfat.Ifweightlossisagoal,combineanincreaseinthelengthofyourworkoutswithamoderatedecreaseincaloricintake.Forweightcontrol,howlongandhowoftenyouexerciseismoreimportantthanhowhardyouexercise.

Exercisefourtofivetimesaweek.

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ManagIng WeIght

sports traInIng

Weight and Sports Training Programsseven : desIGnInG an exerCIse proGram


Trytoreachandmaintain60-75percentofyourmaximumheartratewithmoderateexercise.

Exercisefor30-45minutesat60-65percentofyourtargetheartrate.Herearesometipstoachievingyourweightmanagementgoal:

Consumemostofyourdietarycaloriesatbreakfastandlunch,andeatalightdinner.Donoteatclosetobedtime.

Exercisebeforemeals.Moderateexercisewillhelpsuppressyourappetite.

Takeexercisebreaksthroughoutthedaytohelpincreasemetabo-lism(calorieexpenditure).

Whenyouaretrainingtoimprovestrengthandperformance:Exercisefourtofivedaysaweek.Alternateexercisedaysandinter-valsofhardtoveryhardexercisewitheasytomoderateexercise.

Exercisefor30minutesorlonger.

Warning:thesestrategiesareintendedforaveragehealthyadults.Ifyouhavepainortightnessinyourchest,anirregularheartbeat,shortnessofbreathorifyoufeelfaintorhaveanydiscomfortwhenyouexercise,stop!Consultyourphysicianbeforecontinuing.Remember,everyworkoutshouldbeginwithawarm-upandfinishwithacool-down.

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Care and Maintenance

In This Chapter:

Treadbelt Lubrication

Regular Cleaning

Treadbelt Adjustment

Treadbelt Tension

��

chapter eight











Lubrication and CleaningeIGht : Care and maIntenanCe


YourTruetreadmillisconstructedofqualitymaterialsandmanu-facturedtoprovidemanyyearsoffaithfulservice.Simpleroutinecleaningandapreventivemaintenanceprogramwillextendthelifeofyourtreadmill.

To prevent electrical shock, be certain the treadmill is turned off and unplugged from the electrical outlet before performing any cleaning or routine maintenance.

Foraverageuseofyourtreadmill,Truerecommendsyoulubricateunderthetreadbeltonceperyear.Forheavyuse,whichismorethan10hoursperweek,Truerecommendslubricatingeverysixmonths.

Pleasecontactyourdealertoobtaintheproperlubricants.

Daily:Perspirationshouldbewipedfromthecontrolconsoleandtreadmillsurfacesafteryourworkout.

Weekly:Youshouldwipedownyourtreadmillonceaweekwithawaterdampened,softcloth.Becarefulnottogetexcessivemoisturebetweentheedgeoftheoverlaypanelandtheconsole,asthismightcreateanelectricalhazardorcausetheelectronicstofail.

Important: do not clean or wipe under the running belt.

Monthly:Cleandustanddirtthatmightaccumulateunderandbehindyourtreadmillonceamonth.Smallrubberparticlesfromthesolesofwalkingshoeswillaccumulatealongsidethebeltandalsobehindtheunit.

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treadbelt lubriCation

regular Cleaning


Treadbelt AdjustmenteIGht : Care and maIntenanCe

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Expertserviceandmaintenanceatareasonablecostareavailablethroughyourfactory-trained,authorizedTruedealer.Thedealermaintainsastockofrepairandreplacementpartsandhasthetech-nicalknowledgetomeetyourserviceneeds.

Yourtreadmill'srunningbelthasbeenproperlyalignedatthefactory.However,whenthetreadmillisusedonanunevensurface,pleasefollowtheseinstructions:

1-Standbesidethetreadmill,placethesafetykeyontothecontrolpanelandfollowoperatinginstructionsforrunningthetreadmillat5mph.

2-Ifthebeltisoff-centertotheright,turntheleftrolleradjustmentboltcounterclock-wise1/4turn.Ifthebeltisoff-centertotheleft,turntheleftrolleradjustmentbolt1/4turnclockwise.

3-Letthemachinerunforseveralminutestocheckthealignment.(Beltalignmentdoesnotneedtobeper-fect).Ifmorecorrectionisneeded,turntheadjust-mentbolt1/4turnandcheckagain.

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treadbelt adjustMent

expert serviCe

treadbelt tension

Treadbelt TensioneIGht : Care and maIntenanCe


Toassuremaximumlifeofthetreadbelt,rolleranddrivemotor,makesurethetreadbelttensionissetcorrectly.(Yourtreadbelthasbeenproperlytensionedatthefactory.)

Turnbothrearrolleradjustmentboltscounter-clockwiseuntiltread-beltjustbeginsslippingwhenwalkingonit,thenturnbothrearrolleradjustmentboltsclockwiseinequalquarterturnincrementsuntiltreadbeltstopsslipping.

Note:Besuretorunontreadbelttoensurethatthetreadbeltdoesnotslipwhileunderload.

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Symptom/Solution GuideeIGht : Care and maIntenanCe

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SYMPTOM CAUSE SOLUTION

Circuitbreakerontreadmilltripswhenthepowercordispluggedintowall.

Circuitbreakerontreadmilltripswheninputtingspeedandstarting.

A.Damagedmotor

B.Damagedordefectivemotorpowersupplyboard

C.Damagedmotorcontrolcircuitboard

D.Restrictedbeltorflywheel

E.Treadbeltovertensioned

Service required

Service required

Service required

Checkandremoveobstructionorcalldealer

SeeadjustmentsinAssemblyGuide

ComputerdisplayLED’sdonotilluminate.

A. Nopowertotreadmill

B. Circuitbreakertripped

C. Upperwireharnessnot connectedorcompletely connected.

Restorepoweratelectricalout-letorresetcircuitbreakerifin“on/off ”position.

ResetCircuitBreaker

Service required

InclineMotorandtreadmotorwillnotturnon

A. Upperwireharness damagedornotcon nectedorcompletely connected

Service required

Inclinemotordoesnotoperatebutthetread-beltmoves

A.Inclinewireharness damagedornot connected

Service required

ScrambleddigitsoncomputerLED’s

A.Damagedcomputer board

B.Upperwireharness damagedorpartially connected

Service required

Service required

Squeakingnoisefrommotorwhileusingthetreadmill

A.PolyV-beltslipping

B.Motorbrushnoiseexcessive

Service required

Service required

troubleshooting guide

Symptom/Solution GuideeIGht : Care and maIntenanCe


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SYMPTOM CAUSE SOLUTION

Treadbelttrackslefttoright

A.Unevenfloor

B.Rearrollernotproperly adjusted

Movetreadmilltoevensurfaceorlevelwithshims.SeeAdjustmentsection.

SeeAdjustmentsection.

Treadmilltripshouseholdcircuitbreaker

A.Defectivebreaker

B.Circuittoosmall

C.Circuitover-loaded

D.MaytripGFIcircuit.

Replacebreaker

Use20ampcircuit

Removetheotherelectricalappliancesonsamecircuit

Havecircuitcheckedbyelectri-cian.

Treadbeltfeelsunsmooth,jerksintermittently

A.Objectbetweenbelt anddeck

B.Objectunderbelt

C.Loosetreadmotordrivebelt

D.Loosetreadbelttension

Removeobjectbetweenbeltanddeck

Removeobjectfromunderbelt

Service required

SeeAdjustmentsection.


Error CodeseIGht : Care and maIntenanCe

�0

E1:INCLINE Inclinemovingwhennotcommandedto.

E1:RANGE Differencebetweenzeropositionand maximuminclinenotsufficient.

E1:STALL Inclinenotmovingwhencommandedto.

E2:OVERSPEED Thiserroroccurswhenanaccelerationof greaterthan2.1mphoccurs.Errorcleared byturningoffpowerswitchthenturning itbackon.

E2:CAL Treadmillcannotachievetargetspeed. Re-calibratetreadmill.

E3:RECAL Thiserroroccurswhenadataerroris detectedintheEEPROM.Replacethe controlpanel.

E4:KEY STK [stop] Causedbypressingandholdingthe keyformorethanfiveseconds.

E5:SENSOR Thismessageisdisplayedwhenthereis nospeedfeedback.

All errors require service by a qualified technician. To clear the error, turn power off and back on again.

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error Codes

diagnostiCs - serviCe

Messages

Service Messages eIGht : Care and maIntenanCe


Thefollowingservicemessageswillbedisplayedastheyoccur,aswellasforthesubsequentsixsafetykeyinsertions.Thesemessageswillbedis-playeduntilakeyispressed.Everytimethesemessagesaredisplayed,atonewillsoundtwice.

S1:LUBE Thismessageisdisplayedwhenlubricationofthe deckisrecommended.

S2:CLEAN Thismessageisdisplayedevery500miles.Promptto cleantreadmill.

S3:MOTOR Thismessageisdisplayedevery2500hours.Promptto checkmotorbrushes.

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Important Safety Instructions

In This Chapter:

Review for Your Safety

chapter nine

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Review for Your SafetynIne : Important safety InstruCtIons


When using this treadmill, basic precautions should always be followed, including the following:

Readallinstructionsbeforeusingthistreadmill.

Consultyourphysicianbeforebeginninganyexerciseprogram.

Donotuseifyouhaveanacutecoldorfever.

Danger:Toreducetheriskofelectricshock,alwaysunplugthistreadmillimmediatelyafteruseandbeforecleaning.

Warning-toreducetheriskofburns,fireandelectricshock,andinjurytopersons,followtheseinstructions:

Thistreadmillshouldneverbeleftunattendedwhenpluggedin.Unplugitfromtheoutletwhennotinuseandbeforeanyserviceisperformed.

Closesupervisionisnecessarywhenthistreadmillisbeingusedbyornearchildren,invalids,ordisabledpersons.

Usethistreadmillonlyforitsintendeduseasdescribedinthismanual.

Donotuseattachmentsnotrecommendedbythemanufacturer.

Neveroperatethistreadmillifithasadamagedpowercordorplug,ifitisnotworkingproperly,ifithasbeendamagedordropped,orifithasbeensubmergedinwater.Inthesecases,thetreadmillshouldbeexaminedbyaqualifiedservicetechnician.

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Useadedicated110volt,alternatingcurrent,15ampthree-pronggroundedoutlet.

Keepthepowercordawayfromheatedsurfaces.

Neverdroporinsertanyobjectintoanyopening.

Todisconnect,turnthepowerswitchtotheOFFposition,thenremovetheplugfromtheoutlet.

Donotallowanimalsonornearyourtreadmill.

Makesurethepowercordhasenoughslacktoallowthetreadmilltoraisefreelywithoutbeinglimitedbythecordorcaughtintheinclinerack.Donotrunthepowercordundertreadmill.

Usethetreadmillindoorsonly.

Neveruseyourtreadmillnearwaterorwhilewet.Usingthetreadmillaroundapool,hottuborsaunawillvoidthewarranty.

Donotoperatewhereaerosol(spray)productsarebeingusedorwhereoxygenisbeingadministered.

Allowonlytrainedpersonneltoservicethisequipment.

Keeptheareaunderthetreadmillfreefromobstruction,asthedeckwillreturnto0%gradewhenthesafetykeyisplacedontheconsole.

Avoidthepossibilityofbystandersbeingstruckorcaughtbetweenmovingpartsbymakingsurethattheyareoutofreachofthetreadmillwhileitisinmotion.

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Keepthespacebehindandonbothsidesofthetreadmillclearshouldyouloseyourbalance.

Allowonlyonepersonatatimeonyourmachine.

Donotoperatetreadmillwithoutthesafetykeyattachedtotheconsoleandthelanyardclippedtoyourclothingatapproximatelywaistheight.

Alwaysstraddlethetreadbeltandallowthebelttobeginmovingbeforesteppingontothebelt.

Useextremecautionwhensteppingontomovingtreadbelt.Someprogramsbeginatspeedsashighas4.8mph.

Graduallyslowdownthebeltbeforestopping.Thiswillminimizethesensationofmovementafteryoustop.

Whenmakingtreadbeltadjustments,keepfingers,looseclothing,jewelry,andlonghairawayfrommovingparts.

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Target Heart Rate Chart

A Guide to Help You Pick an Initial Target Heart Rate

appendix a


appendIx a - target heart rate chart


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METs TableHow Speed and Incline Affect Workload,

Expressed in METs

appendix b


appendIx B - Mets taBle


METs Explanation and Formulas

The Metabolic Formulas Behind Energy Expenditure Estimates

appendix c


appendIx c - Mets explanatIon and forMulas


Asstatedearlier,theMETisaunitofexercisemeasurementthattakesintoaccountbodyweight.Sinceenergyexpenditureinaweight-bearingexercisesuchasrunning,walking,orstairclimbingisdirectlyproportionaltobodyweight,theformulastocalculateMETsareabitsimplerthanfor,say,anexercisebike.Forexample,7mphrunningisalways11.7METs,nomatterwhoyouare.

AMETisdefinedas3.5ml/min/kgofoxygenusagebythebody,where:

mlismilliliters,theactualmeasuredvolumeofgaseousoxygen

minisminutes

kgisbodyweightinkilograms

Thisenergyconsumptionratecorrespondstoabout72caloriesperhourfora150-poundperson,whichapproximatestheaveragebasalmetabolicrateofthegeneralpopulation.

Thebestformulasfortreadmillenergyexpenditurealsouseoxygenusagebythebody,orVO2.Thetwoformulasare:

walking VO2=(2.68*speed)+(0.48*speed*incline)+3.5

running VO2=(5.36*speed)+(0.24*speed*incline)+3.5

TogetMETs,dividetheresultby3.5.

(NotedexercisephysiologistDavidCostill'sspeedconstantsforwalkingandrunningare3.06and4.86,respectively.)

Mets explanatIon

and forMulas

SpecificationsThe Size and Performance Attributes of Your

Z5 Series Treadmill

appendix d


appendIx d - speCIfICatIons


Maximum speed: Z5&Z5.4:10mph.Z5.5:12mph.Incline range: Z5,Z5.4,&Z5.5:0to15%.Z5.5Limited:-3%to+12%.Drive motor: 3 hp.Treadbelt area: Z5:20”x54”;Z5.4:22”x54”;Z5.5:22”x60”.Treadmill Weight: Z5:255pounds;Z5.4:275pounds;Z5.5:320pounds.

Maximum user weight: 400pounds.

specIfIcatIons

GlossaryDefinitions of common terms used

throughout this document

appendix e


appendIx e - glossarY


ACSM:theAmericanCollegeofSportsMedicine,probablythesinglemost-respectedsportsmedicineandexercisephysiologyorganization.Thisdoesn’tmeanthey’realwaysright,however,evenonimportantsubjects,butifyoudon’tknowbetter,youtrusttheACSM.TheirGuidelines for Exercise Test and Prescription,nowinit’sseventhedition,istheuniversalreferencehandbookforthefield.Theirmonthlyjour-nal,Medicine and Science in Sports,isoneofthetwobigsportsmedi-cinejournals(theotheristheJournal of Exercise Physiology).

aerobic capacity:ameasurementofanindividual’spotentialforinten-sityanddurationofcardiovascularexercisewhichisprimarilyderivedfromoxygenmetabolism.Thisdistinguishesitfromanaerobic,ornon-oxygenmetabolismexercise.Themostcommonlaboratorymea-surementismaximal oxygen uptake,orVO2max.Theotherbigfactoraffectingaerobiccapacityisthelactate threshold,whichisverydif-ficulttomeasureandthusseldomused.(Numberthreeontheaerobiccapacityfactorlistisbiomechanical efficiency.)Non-laboratorymea-surementsofaerobiccapacityincludesubmaximalfitnesstestsand1.5-milemaximalruns.

basal metabolic rate (BMR): therateofenergyexpenditurewhileatrest,butnotsleeping.

body weight:yourunclothedweight,except fortreadmills,whereyoumustincludeyourclothingweight,too(typically3or4pounds).

bpm:beatsperminutemeasurementofheartrate.

calorie, calorie expenditure:thecalorieisaunitofmeasureofenergyquantitythatiscommonlyusedforexpressinghumanenergyexpend-edandfoodenergyconsumed.Thistypeofcalorieistechnicallyakilocalorie,or1,000caloriesofthestrictphysicsdefinition.Calorieexpenditureisanenergyrate,oftenexpressedincaloriesperhour.

glossarY

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chest strap, transmitter: usetodetectheartrate,thentransmitusinga5kHzradiosignaltoareceiverinfitnessequipment(orwristwatch).OriginallyinventedbytheFinnishcompanyPolarintheearly1980s,thistechnologyisnowwidelyavailablefromothersources.

CHR (contact heart rate) pads: stainlesssteelhandgripsusedtodetectECGsignals.Typicallythetwotoppadsare“hot”orpositive,whilethetwobottompadsarecommon.ThesepadsareroughlyequivalenttoleadIandleadIIIinastandard12-leadECGsystem.

constant power:atypeofworkloadcontrolsystem,mostcommonlyfoundonself-generatingexercisebikes.Sincepower=torquexrpm,aconstantpowersystemlowerstorquewhenpedalrpmincreases,andincreasestorquewhenrpmsdecrease.

constant torque:atypeofworkloadcontrolsystem,mostcommonlyfoundonellipticalsandlow-endplug-inexercisebikes.Unlikecon-stantpower,torquedoesnotchangewhenpedalrpmdoes.

contact heart rate (CHR):asystemtoacquireECGdatafromhand-grips,eliminatingtheneedforacheststrap.Abetternamewouldbehand touch heart rate.CHRislessaccuratethancheststrapmoni-toring,anddoesn’tworkwellduringhigh-intensityorstrong-motionexercise,suchasrunningorupper-bodyexercise.NewerdigitalCHRsystems,aregreatlyimprovedintheseareas.

CSAFE:CommunicationsSpecificationforFitnessEquipment.Thispoorly-acronymedspecwascreatedbyaconsortiumoffit-nessequipmentmanufacturersbackinearly1997.Itisintendedtobeageneral-purposedatacommunicationprotocolontopofRS232.Lateradditionstothespecincludedasmallvoltagesupplytopoweranexternalcontroller,andcommandstocontrolvolumeandchannelinentertainmentsystems.Theoriginalconsortiumwas,inalphabeticalorder:CardioTheater,Fitlinxx,OnBase,Precor,

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Quinton,Schwinn,Stairmaster,StarTrac,Tectrix,andTrotter.Seefitlinxx.com/csafe/.

exercise: thedifferentmetabolicstateduringanyactivitygreaterthanrest.Morecommonly,thevoluntaryactivityundertakenforhealthandconditioningreasons.

exercise intensity: ameasurementoftheextrametabolismabovebasalmetabolicrate(BMR).SometimesthismeasurementincludesBMR,butthisislessdesirable.Thismeasurementisusuallyusingstandardizedformulasfordifferentexercises.Directmeasurementrequiresoxygenuptakemonitoringequipment.Typicalunitsofmeasurementarewatts,caloriesperhour,METs,andVO2.Notethatthisisnotthesameastheamountofpowerbeingappliedtoanexternalmachine,duethebody’sefficiencyofbetween20%and30%.

exercise, weight-bearing: wherethebody’sfullweightmustbeliftedandmoved.Withexerciseequipment,onlytreadmillsandstairclimbersmeetthisrequirement.(Ellipticalsarenottrueweight-bearingexercise,althoughridingstyledoesaffectthissomewhat.)Thereasonweight-bearingexerciseisimportanttodistinguishfromnon-weight-bearingexerciseisbecauseintheformer,calorieconsumptionvariesdirectlywithbodyweight,whereasinthelatter(whichincludesexercisebikes)bodyweightdoesnotaffectcalorieconsumption.

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fitness test, maximal:theonlyvalidwaytoaccuratelydeterminemaximaloxygenuptake,usingVO2monitoring.Severalprotocolsexist,butingeneralatreadmillisusedandtheexerciseintensityisgraduallyincreasedoverafivetoeightminuteperiod.Thesubjectisstronglyencouragedtoruntoabsoluteexhaustionwhich,giventhepsychologicalandsafetydifficultiesofthis,createsinevitablevariationsintestresults.Thismaximaleffortissupposedtocontainwithinitsomepointwherethesubjectisconsumingthemaximumamountofoxygen.

fitness test, submaximal: a safer,easier,andmoreconvenientwaytoestimatemaximaloxygenuptake,attheexpenseofagreatdealofaccuracy.Thebestresultsfromsuchtestsistypically+/-15%com-paredwith“true”VO2max.Thesetestsareusuallystagedextrapola-tionprotocols,suchastheYMCAbikeprotocolandsometread-millprotocols.Non-extrapolationprotocolsincludetheAstrand-RyhmingbikeprotocolandtheGerkintreadmillprotocol.

heart rate, maximum (HRmax):theheartrateatwhichthebodywillallownofurtherincrease.Forhealthypeople,reachingmaximumheartrateisnotunsafe.HRmaxisusuallyanestimatebasedonage,asitdecreaseswithage.

heart rate reserve (HRR):therangeofheartratevaluesbetweenmaximumandrestingheartrates.Thisisusefulbecauseitcor-respondsverycloselytotheVO2rangefromrestingtomaximum.%HRRreservethusisaverygoodestimateof%VO2max.

heart rate, resting:mostaccuratelymeasuredwhenlayingdowninthemorning,withnofoodorcaffeineingestionforatleastthepre-viousthreehours.

interval workout:consistsofalternatingperiodsofwidelydifferentexerciseintensities,usuallycalledtheworkandrestintervals.(Intheoriginofthephrase,intervalreferredonlytotherestinterval.)



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Intervalworkoutsarepopularbecausetheyaresuperiortrainingforsportsactivities,whichalmostalwaysinvolvehighlyvaryingexer-ciseintensities.Intervalworkoutsarenotoptimalforweightlossorweightcontrol,sincesteady-stateexerciseismostefficientformaxi-maltotalenergyexpendedforagiveneffort.

METs: unitofenergyexpenditureusedforexerciseprescriptions,definedasthecurrentenergyexpenditureratedividedbythebasalmetabolicrate(BMR).InthecaseofMETs,BMRisdefinedasaVO2of3.5,meaningitvariesdirectlywithbodyweight.Thisisincorrect,asBMRvarieswiththe2/3-rootofbodyweight.SeeT-MET.

oxygen uptake:alsoreferredtoasVO2,therateofconsumptionofoxygen,usuallyexpressedasarateperunitofbodyweight,ormil-lilitersperkilogramperminute,orml/kg/min,orml/kg*min-1.Thisisthebestwaytoaccuratelymeasureenergyexpenditureduringaerobicexercise.

RJ-45: an8-conductorlockingconnectorusedfortheCSAFEsys-tem,alsocommonlyusedforEthernetcables(whereonlyfourwiresareused).TheRJ-45istypicallywiredusingtheEIA/TIA-568twist-ed-pairwiringstandard.

rpm: revolutionsperminute,themostcommonunitofmeasureofangularmotioninthenon-scientificworld.TheInternationalSystem(SI)unitthatismoreusefulisradianspersecond,whichisequalto0.1047rpm.

segment, work and rest:sameasworkandrestinterval.Seeinterval training.

speed, estimated running:appliesthemeasuredenergyexpendituretowalkingandrunningequations,producingamorefriendlyorfamiliarspeedfeedback.



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speed, simulated ground: appliesthemeasuredenergyexpendi-turetoanoutdoorbikeequation,producingaspeedfeedbackmoreapplicabletoanellipticalorexercisebikerider.

T-MET:areplacementforMETsthatproperlytakesbodyweightintoaccount.AT-MET=watts/kg2/3,wherewattsispowerappliedtoanexternalmachinebytheexerciser,andkgistheexerciser’sbodyweightinkilograms.True’smarketingnamefortheT-METconceptisPersonal Power.

VO2: seeoxygen uptake.

VO2max: maximaloxygenuptake,thesinglebestwaytomeasureaerobic capacity(see).

watts: theInternationalSystemunitofpowermeasurement,definedasJoulespersecond.Onewattisroughlyequalto4.2caloriesperhour.Wattsarecommonlyusedtoreportworkloadonexercisebikes,lesssoonellipticals,andvirtuallyneverontreadmills.

workload: theamountofpowerbeingdemandedofanexerciser,manifestingitselfintheexerciserasexerciseintensity.Commonworkloadsaretreadmillrunningbeltspeed,biketorqueandpedalrpm,orstairclimberverticalclimbingspeed.



BibliographyReferences and Selected Readings

bibliography

Z 5 S e r i e s Tr e a d m i l l O w n e r ’s G u i d e 10�

Bibliography

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Z 5 S e r i e s Tr e a d m i l l O w n e r ’s G u i d e

AmericanCollegeofSportsMedicine,ACSM's Guidelines for Exercise Testing and Prescription.6thedition.Philadelphia: LippincottWilliams&Wilkins,2000.

Feynman,RichardP.,The Feynman Lectures on Physics.Original edition.Boston:AddisonWesley,1970.ISBN:0-201-02115-3.

Huszar,RobertJ.,Basic Dysrhythmias.ThirdEdition.St.Louis, Missouri:Mosby,2002.

McArdle,WilliamD.,Katch,FrankI.,andKatch,VictorL.,Exercise Physiology,5thedition.Baltimore:LippincottWilliams& Williams,2001.

McMahon,ThomasA.andBonner,JohnT.,On Size and Life. NewYork:W.H.Freeman,1985.ISBN:0-716-75000-7.

Pollack,MichaelL.,Gaesser,GlennA.,Butcher,JanusD.,etal. (1998)Therecommendedquantityandqualityofexercise fordevelopingandmaintainingcardiorespiratoryandmuscular fitnessinhealthyadults.(TheACSMPositionStandonFitness.) Medicine and Science in Sport and Exercise,30(6):975-991.URL: <ipsapp006.lwwonline.com/content/getfile/2320/20/1050/fulltext.htm>Other ACSM position stands are found here: <www.acsm-msse.org>

Bibliography

10�

bib

lio

gra

phy

Z 5 S e r i e s Tr e a d m i l l O w n e r ’s G u i d e

Robergs,RobertA.andLandwehr,Roberto.(2002)TheSurprising Historyofthe"HRmax=220-age"Equation.Journal of Exercise Physiology,5(2).ISSN1097-9751.2Article URL: <http://www.asep.org/Documents/Robergs2.pdf>Journal URL: <http://www.asep.org/FLDR/JEPhome.htm>

Starr,RobertM.andDoyle,JayD.,550 ZTX Owner’s Guide, Colophonedition.O’Fallon:TrueFitnessTechnologies,2003.

Swain,DavidP.andLeutholtz,BrianC.,Metabolic Calculations - Simplified.Baltimore:Williams&Wilkins,1997.

Tufte,EdwardR,Visual Explanations.Chesire,Connecticut: GraphicsPress,1997.

Whitmore,JackH.andCostill,DavidL.,Physiology of Sport and Exercise.2ndedition.Champaign,Illinois:Human Kinetics,1999.

Whitt,FrankR.andWilson,DavidG.,Bicycling Science.Cambridge: TheMITPress,1982.

True offers a full line of leading edge Cardiovascular and

Flexibility equipment.

TrueStretch Flexibility UnitZ Series Treadmills

Z Series Bikes

F o u n d e d 1 9 8 1

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©2005 TRUE FITNESS TECHNOLOGY, INC.TRUE is a registered trademark of TRUE FITNESS.

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