z5 series - sportsmith · z5 series treadmill o wner's guide 5 i ntroduct i on model...
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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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od
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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
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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od
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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
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
Where to Go From Hereone : IntroduCtIon
8
Intr
od
uc
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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
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 9
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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
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 11
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
Lower Console two : the Console
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�
th
e co
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ct/E
nte
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ts w
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and
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ts s
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. Als
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ed
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et w
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elt a
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ause
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f hel
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Gra
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ts in
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eset
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otio
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a w
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ust b
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eadm
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erat
e.
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mer
ic K
eys
Dire
ct e
ntry
of
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eric
dat
a.
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er C
on
sole
- C
om
mo
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o a
ll M
od
els
Ente
rId
entic
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Sel
ect/
Ente
r w
ith a
dditi
onal
func
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whe
n ch
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ng s
pee
d or
in
clin
e us
ing
num
eric
key
s.
Cle
arC
lear
s cu
rren
t nu
mer
ic e
ntry
.
14
the
co
nso
le
Z5.5 Limitedtwo : the Console
Dis
tan
ceM
iles
trav
eled
in 0
.01
mile
incr
emen
ts u
p to
9.
99 m
iles,
or 0
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mile
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crem
ents
pas
t 10
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unt d
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0.5
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crem
ents
.
Tim
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ng in
you
r w
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This
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ode
or Q
uick
Sta
rt.)
Pace
Tim
e p
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ile
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Cal
ori
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ed
tota
l cal
orie
s b
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ergy
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pen
ditu
re
rate
. See
A
pp
endi
x C
.
Spee
dM
iles
per
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0 in
crem
ents
.
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ect
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tC
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e C
ente
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ovid
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etup
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feed
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wor
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.
Exp
ress
Key
sIn
stan
tly
chan
ge fr
om p
rogr
am
to p
rogr
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Z5.
5 Li
mit
ed C
on
sole
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
The
abov
e de
finiti
ons d
escr
ibe
wor
kout
info
rmat
ion
read
outs
. Tho
se
spec
ific
read
outs
can
be
togg
led
by h
ittin
g th
e Se
lect
/Ent
er K
ey.
5 5 0 Z T X Tr e a d m i l l O w n e r ' s G u i d e 15
th
e co
nso
le
Z5.5 HRCtwo : the Console
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
Dis
tan
ceM
iles
trav
eled
in 0
.01
mile
incr
emen
ts u
p to
9.
99 m
iles,
or 0
.10
mile
in
crem
ents
pas
t 10
mile
s. C
an a
lso
be
set t
o co
unt d
own.
Gra
de
Incl
ine
in p
erce
nt g
rade
in
0.5
% in
crem
ents
.
Tim
eTi
me
rem
aini
ng in
you
r w
orko
ut. (
This
is e
lap
sed
time
in d
efau
lt M
anua
l m
ode
or Q
uick
Sta
rt.)
Pace
Tim
e p
er m
ile
at c
urre
nt
spee
d.
Cal
ori
esEs
timat
ed
tota
l cal
orie
s b
urne
d.
MET
sEn
ergy
ex
pen
ditu
re
rate
. See
A
pp
endi
x C
.
Spee
dM
iles
per
ho
ur in
0.1
0 in
crem
ents
.
Mat
rix
Dis
pla
ySh
ows
wor
kout
pro
gres
s.
Exp
ress
Key
sIn
stan
tly
chan
ge fr
om p
rogr
am
to p
rogr
am.
Z5.
5 H
RC
Co
nso
le
The
abov
e de
finiti
ons d
escr
ibe
wor
kout
info
rmat
ion
read
outs
. Tho
se
spec
ific
read
outs
can
be
togg
led
by h
ittin
g th
e Se
lect
/Ent
er K
ey.
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
Z5.4 HRCtwo : BasIC operatIon
1�
the
co
nso
le
Dis
tan
ceM
iles
trav
eled
in 0
.01
mile
incr
emen
ts u
p to
9.
99 m
iles,
or 0
.10
mile
in
crem
ents
pas
t 10
mile
s. C
an a
lso
be
set t
o co
unt d
own.
Gra
de
Incl
ine
in p
erce
nt g
rade
in
0.5
% in
crem
ents
.
Tim
eTi
me
rem
aini
ng in
you
r w
orko
ut. (
This
is e
lap
sed
time
in d
efau
lt M
anua
l m
ode
or Q
uick
Sta
rt.)
Pace
Tim
e p
er m
ile
at c
urre
nt
spee
d.
Cal
ori
esEs
timat
ed
tota
l cal
orie
s b
urne
d.
MET
sEn
ergy
ex
pen
ditu
re
rate
. See
A
pp
endi
x C
.
Spee
dM
iles
per
ho
ur in
0.1
0 in
crem
ents
.
Mat
rix
Dis
pla
ySh
ows
wor
kout
pro
gres
s.
Exp
ress
Key
sIn
stan
tly
chan
ge fr
om p
rogr
am
to p
rogr
am.
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4 H
RC
Co
nso
le
The
abov
e de
finiti
ons d
escr
ibe
wor
kout
info
rmat
ion
read
outs
. Tho
se
spec
ific
read
outs
can
be
togg
led
by h
ittin
g th
e Se
lect
/Ent
er K
ey.
1�
th
e co
nso
le
Z5 HRCtwo : the Console
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
Dis
tan
ceM
iles
trav
eled
in 0
.01
mile
incr
emen
ts u
p to
9.
99 m
iles,
or 0
.10
mile
in
crem
ents
pas
t 10
mile
s. C
an a
lso
be
set t
o co
unt d
own.
Gra
de
Incl
ine
in p
erce
nt g
rade
in
0.5
% in
crem
ents
.
Tim
eTi
me
rem
aini
ng in
you
r w
orko
ut. (
This
is e
lap
sed
time
in d
efau
lt M
anua
l m
ode
or Q
uick
Sta
rt.)
Pace
Tim
e p
er m
ile
at c
urre
nt
spee
d.
Cal
ori
esEs
timat
ed
tota
l cal
orie
s b
urne
d.
MET
sEn
ergy
ex
pen
ditu
re
rate
. See
A
pp
endi
x C
.
Spee
dM
iles
per
ho
ur in
0.1
0 in
crem
ents
.
Mat
rix
Dis
pla
ySh
ows
wor
kout
pro
gres
s.
Exp
ress
Key
sIn
stan
tly
chan
ge fr
om p
rogr
am
to p
rogr
am.
Z5
HR
C C
on
sole
Z5
HR
C C
on
sole
The
abov
e de
finiti
ons d
escr
ibe
wor
kout
info
rmat
ion
read
outs
. Tho
se
spec
ific
read
outs
can
be
togg
led
by h
ittin
g th
e Se
lect
/Ent
er K
ey.
18
the
co
nso
le
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
Z5 Standardtwo : BasIC operatIon
Dis
tan
ceM
iles
trav
eled
in 0
.01
mile
incr
emen
ts u
p to
9.
99 m
iles,
or 0
.10
mile
in
crem
ents
pas
t 10
mile
s. C
an a
lso
be
set t
o co
unt d
own.
Gra
de
Incl
ine
in p
erce
nt g
rade
in
0.5
% in
crem
ents
.
Tim
eTi
me
rem
aini
ng in
you
r w
orko
ut. (
This
is e
lap
sed
time
in d
efau
lt M
anua
l m
ode
or Q
uick
Sta
rt.)
Pace
Tim
e p
er m
ile
at c
urre
nt
spee
d.
Cal
ori
esEs
timat
ed
tota
l cal
orie
s b
urne
d.
MET
sEn
ergy
ex
pen
ditu
re
rate
. See
A
pp
endi
x C
.
Spee
dM
iles
per
ho
ur in
0.1
0 in
crem
ents
.
Mat
rix
Dis
pla
ySh
ows
wor
kout
pro
gres
s.
Exp
ress
Key
sIn
stan
tly
chan
ge fr
om p
rogr
am
to p
rogr
am.
Z5
Stan
dar
d C
on
sole
The
abov
e de
finiti
ons d
escr
ibe
wor
kout
info
rmat
ion
read
outs
. Tho
se
spec
ific
read
outs
can
be
togg
led
by h
ittin
g th
e Se
lect
/Ent
er K
ey.
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
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 21
Ba
sIc op
era
tIon
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
Ba
sIc
op
era
tIo
n
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
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 2�
Ba
sIc op
era
tIon
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
Ba
sIc
op
era
tIo
n
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
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 25
Ba
sIc op
era
tIon
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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Beforeyoustartyourworkout,asyoustandonornearthetreadmill,youwillknowthetreadmillisproperlyreceivingyourheartratesignalbytheflashingLEDsintheHeartRatewindow.
Onceyoustartyourworkout,yourheartratewillbedisplayedinbeatsperminute.
the treadMIll’s heart rate dIsplaY
the s.o.f.t. select
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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
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 29
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
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
LevelSpeed (MPH) Grade (%)
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
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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LevelSpeed (MPH) Grade (%)
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
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
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
HRC IntroductionfIve : heart rate Control workouts
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 �9
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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IntroductIon
four BasIc kInds of heart rate control Workouts
the easY steps to a heart rate control Workout
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
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
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 41
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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More detaIls on Interval hrc
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
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
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 4�
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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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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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 45
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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usIng cruIse control
IMportant poInts aBout heart rate control
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
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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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 4�
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
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
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
How to Record and Run User ProgramssIx : user proGrams
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 51
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
desIg
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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 5�
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
The F.I.T. Concept Definedseven : desIGnInG an exerCIse proGram
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 55
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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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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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 59
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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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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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
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chapter eight
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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
Lubrication and CleaningeIGht : Care and maIntenanCe
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
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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regular Cleaning
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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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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
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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.
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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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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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Chapter 1: Introduction
Chapter 2: The Console
Chapter 3: Basic Operation
Chapter 4: Operation in Greater Detail
Chapter 5: User Programs
Chapter 6: Heart Rate Control Workouts
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
Review for Your SafetynIne : 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
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
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 �9
appendIx a - target heart rate chart
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 81
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METs TableHow Speed and Incline Affect Workload,
Expressed in METs
appendix b
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appendIx B - Mets taBle
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 85
METs Explanation and Formulas
The Metabolic Formulas Behind Energy Expenditure Estimates
appendix c
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 8�
appendIx c - Mets explanatIon and forMulas
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 89
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
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appendIx d - speCIfICatIons
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 9�
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
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appendIx e - glossarY
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 9�
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.
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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.
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BibliographyReferences and Selected Readings
bibliography
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Bibliography
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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.
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