Z8 and Z9 Series - gymstore.infogymstore.info/manuals/upload/True Fitness/true_fitness_z8_z9... · Table of Contents Z8 and Z9 Series Treadmill O wner's Guide 1 - Introduction Introduces

C o m m e r c i a l T r e a d m i l l

O w n e r ’ s G u i d e

Z8 and Z9 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 8 a n d Z 9 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 ProgramsYou can record your workout to play back as a custom-designed

workout.

page 47

7 - Designing an Exercise Program

Advice on various ways to use your treadmill

in a rewarding exercise regime.

page 51

8 - Care and Maintenance

Basic requirements, as well as a simple

troubleshooting and diagnostics guide.

page 61

9 - Important Safety InstructionsBe sure to familiarize

yourself with this section.

page 71

Appendix A - Target Heart Rate Chart: A guide to help you pick an initial target heart rate. page 77Appendix 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 Z8 and Z9 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

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


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Model Differencesone : IntroduCtIon

YournewtreadmillispartoftheTrueZ8andZ9Seriestreadmills,whichareallbuilttothesameheavy-dutystandards.Sincethisowner’sguidecoversallfiveZ8andZ9Seriesmodels,youmightnoticeexplanationsoffeaturesthataredifferentfromyourtreadmill.Themaindifferencesareintheconsoles.Thefollowingsectiondescribesthemodeldifferences:

Z8

Amanualtreadmillwithasimplifieddisplay.

Z8.1

•Light-bluebacklitLCDdisplaywith7x20progressmatrix •Fourpre-setworkoutprograms •Userprograms •Heartratecontrol

Model dIfferences

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Top Featuresone : IntroduCtIon

Z9 and Z9.1

•Deep-bluebacklitLCDdisplaywith10x28progressmatrix •Dot-matrixLCDmessagecenter •Fourpre-setworkoutprograms •Userprograms •Heartratecontrol

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

For Your Safety

Z 8 a n d Z 9 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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Where to go from Hereone : IntroduCtIon

Chapter 1:Introduction.Introduceskeyfeatures,aswellasaguideonwheretogonextinthismanual.

Chapter 2:TheConsole.Describeseachconsolekeyanddisplaywindow.

Chapter 3:BasicOperation.Howtogetthetreadmillstartedandstopped;calorieconsumptionestimates;heartratemonitoring.

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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n Appendix A: TargetHeartRateChart.Aguidetohelpyoupickaninitialtargetheartrate.

Appendix B:METsTable.Howspeedandinclineaffectworkload,expressedinMETs.

Appendix C:METsExplanationandFormulas.Themetaboliccalculationsbehindenergyexpenditureestimates.

Appendix D:Specifications.

Bibliography:Referencesandselectedreadings.

The ConsoleIn This Chapter:

Lower Console

Z9 and Z9.1 Console

Z8.1 Console

Z8 Standard Console

chapter two

Z 8 a n d Z 9 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










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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

chapter three












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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

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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.


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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

TheZ8andZ9Series(excepttheZ8andZ9Non)canmonitoryourheartratewhenyouwearthetransmitterstrapprovided.Itwilldisplayitasadigitalbeats-per-minute readout, and it isveryaccurate,typicallywithinonebeatperminute.

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

Thetransmitterstrapshouldbeworndirectlyagainstyourskin,aboutoneinchbelowthepectoralmuscles/breastline.

Womenshouldbecarefultoplacethetransmitterbelowtheirbraline.

Somemoistureisnecessarybetweenthestrapandyourskin.Sweatfromyourexerciseworksbest,butordinarytapwatermaybeusedpriortoyourworkoutifdesired.

Z 8 a n d Z 9 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

Onceyoustartyourworkout,yourheartratewillbedisplayedinbeatsperminute.

Thecontactheartratesystemletsyoumonitoryourheartratewithoutwearingastrap.

Gentlygraspthecontactheartratepadsasshownbelow.

the treadMIll’s heart rate dIsplaY

contact heart rate (chr)

Operation in Greater Detail

In This Chapter:

Pre-Set Program Operation

Tuning Your Workout

Pre-Set Program Profiles

chapter four











Workout Setupfour : operatIon In Greater detaIl

Z 8 a n d Z 9 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 twiceoruntilthelightsinthetimeanddistancewindowsflash.Press tosetdistanceand tosettime.Whenyoupress ,timeanddis-tancewillbegincountingdown.Whenthetimeordistancereacheszero,thetreadbeltwillcontinuetomoveandwhicheverreadoutreachedzero(timeordistance)willbegincountingup.Nootherreadoutswillreset.

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Pre-Set Program Details 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 8 a n d Z 9 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,itwilljointhatprogramatthesamepointasthepreviouslyselectedpro-gram.

Tochangetoanotherpre-setprogram,pressoneoftheExpressCommandKeys,thenpress .Thetreadmilljoinstheworkoutinprogressatthesameelapsedtimeasthepreviousworkout.

Toresetdistance,time,andcaloriesduringyourworkout,pressandhold untilzerosappearinthetime,distance,caloriewindows.Toresetthetreadmillbacktoworkoutsetupmode,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

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

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1-PutonaPolarorcompatibletransmittercheststrapasdescribedonpage25.

2-PicktheHRCworkout.3-Enteryourworkoutparameters.Thisincludestarget

heartrate,maximumtreadbeltspeed,workouttimeordistance,andmaximumincline.

4-Press .5-Warmup.AtthebeginningofanHRCworkout,the

treadmillisinfullManualcontrolmode.Graduallyincreaseyourworkleveltoslowlyraiseyourheartratetowithin10beatsperminute(bpm)ofyourtargetheartrate.

6-Heartratecontrolstage.Nowthetreadmilltakescontrolofspeedandincline,keepingyourheartratewithinafewbpmofyourtarget.

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

Duringworkoutsetup,ifyoukeeppressing ,youwillcontinuetoscrollthroughtheworkoutsetupparameters.Youcanpress atanytimetoacceptthecurrentparametersandbeginyourworkout.

Pressinganykeyotherthan or willexitHRCmode.

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

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Choices During Workout SetupfIve : heart rate Control workouts


Thetimeanddistanceaccumulatedduringwarmuparenotcountedagainstyourselectedworkouttimeordistance;thosevaluesstartatzerowhenthetreadmillreachesheartratecontrolmode.Thistimeanddistanceareaccumulatedintotheworkoutsummarydata,asisyourcooldownexercise.

Increasespeedandinclinegraduallytoslowlyincreaseyourheartratetowithin10bpmofyourtarget.Forbestresults,youshouldtakeaboutfiveminutestogettothatpoint.

Thetreadmilloperatesinamanualcontrolmodeduringthewarm-upstage.Youcontrolbothspeedandincline.Youmayonlyincreasespeedandinclinetothepresetmaximumvaluesentered.

Itisimportantthatyoustartatalowlevelofeffortandgraduallyincreaseyourworkloadoverseveralminutesuntilyouapproachyourtargetheartrate.Thisallowsyourbodytoadapttoyourworkout.Increasingworkloadgraduallywillallowyoutoentertheheartratecontrolstagewithoutovershootingyourtarget.

Warminguptoofastmaycauseyoutoovershootyourtarget.Ifthisoccurs,itmaytakeseveralminutesbeforethecomputersoftwarecancontrolyourheartrate.Youmayovershootandundershootyourtargetforseveralminutesuntilstablecontrolisachieved.

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During Your WorkoutfIve : heart rate Control workouts

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ToraiseyourheartrateinHRCmode,speedwillalwaysincreaseuntilmaximumspeedisattained,followedbyincline(ifinclineisusedintheworkout).

ToloweryourheartrateintheHRCmode,inclinewillalwaysdecreaseuntilzeroinclineisreached,followedbyspeed(ifinclineisusedintheworkout).

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

1-Auserwhophysicallycannotwalkover2.5mphcansafelyuseheartratecontrolbyenteringmaximumspeedof2.5inanHRCworkout.

2-Arunnercanrunuptoaspeedof10mph,withouthills,byenteringamaximumspeedof10mphandamaximuminclineof0%.

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

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Tips and How HRC WorksfIve : heart rate Control workouts


Thisisthesimplestwaytoentertargetheartratetraining.WhileinmanualoranyprogramyoucanenterTargetHeartRateControlbysimplypressingtheTargetHRC/CruiseControlkey.Yourcurrentheartratewillbesetasthetarget.

Forbestresults,youshouldbeatleastfiveminutesintoyourworkoutandwarmedup.ThiswillallowCruiseControltomoreaccuratelycontrolyourheartrate.

Remember,youmustbewearingacheststrap,andyourheartrateshouldbedisplayedintheHeartRatewindow.

Tochangeyourtargetheartratepress .Editthetargetusing andpress .Ifyouareloweringyourtarget,youarelimitedto

a5bpmchange.Itisimportanttonotethatifyouareraisingyourtarget,thespeedandgradechangesafetylimits(describednext)maypreventthetreadmillfromraisingyourheartratetoyourdesirednewtarget.

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

IfyouentertheHRCstageabove5mph,youwillhaveanadditional1mphofspeed.IfyouenterHRCat6mph,yourmaximumattainablespeedintheHRCstagewillbe7mph.

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

IfyoudonotentertheHRCstagewithincline,noinclinewillbeavailableduringtheHRCstageofyourworkout.Onlyspeedwillbeusedtocontrolyourheartrate.

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Examples and Cruise ControlfIve : heart rate Control workouts

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

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

1-EnterHRCat6mphand0%inclinetoallowamaximumof7mphand0%incline.

2-EnterHRCat5mphand2%inclinetoallowamaximumof6mphand6%incline.

Theheartratemonitortransmitterstrapprovidedwithyourtreadmillshouldbeworndirectlyagainstyourskinataboutoneinchbelowthepectoralmuscles/breastline.Womenshouldbecarefultoplacethetransmitterbelowtheirbraline.

Somemoistureisnecessarybetweenthestrapandyourskin.Sweatfromyourexerciseworksbest,butordinarytapwatermaybeusedpriortoyourworkoutifdesired.

Ifthetransmitterstrapisadjustedormovedwhileexercising,communicationmaybetemporarilyaffected.

Ifcommunicationislostfor30seconds,thetreadmillwillautomaticallyshutoff.

Thetransmitterstrapsendsalow-levelradiosignaltothetreadmill,sointerferencefromotherradioandsoundwaves(includingeverythingfromcordlesstelephonestoloudspeakers)ispossible.Thegoodnewsisthatinterferenceisusuallyquitebrief.Ifyou

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More ExamplesfIve : heart rate Control workouts


continuetohaveintermittentheartratedisplayproblems,consultyourlocalservicetechnician,asthetransmitterstrapbatteriesmaybelow.

Makesureyoubreathsmoothlyandregularly.

Talkingduringyourworkoutusuallycausesheartratespikesoffivebeatsperminuteormore,soavoidtalkingasmuchaspossible.

Maintainasmoothwalkingorrunningmotion.

AgroundedoutletiscriticalfortheHRCsystemtofunctionproperly.Useadedicated110VAC,groundedoutlettohelppreventinterference.

Twouserswearingthesamekindoftransmitteratthesametimeandincloseproximitymaycausefalseheartratedisplayreadings.

UseonlythetransmitterprovidedwithyourTrueHRCTreadmilloraPolarbrandstandardtransmitter.

True'sHeartRateControlispatentedunderUSPTO#5,462,504.

Ifyourheartrateexceedsyourtargetby12beats,therewillbea30%METreductioninworkloadtoreduceyourheartrate.

Ifyourheartrateexceedsyourtargetby20beats,theunitwillautomaticallyshutoffasaprecautionarymeasure.(Becautiouswhenselectingyourtargetheartratesothe20beatvariancewillnotexceedyourmaximumheartrateasdeterminedbyyourphysician).

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chapter six

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User ProgramsIn This Chapter:

How to Record and Run User Programs











How to Record and Run User ProgramssIx : user proGrams


Duringamanually-controlledworkout,theZ8.1andZ9Seriestreadmillsalways"records"thechangesyoumakeinspeedorincline.UptothreeoftheserecordingscanbesavedasUserProgramsthatyoucan"playback"touseascustom-designedworkouts.

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











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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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

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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

�8

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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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:

Maintenance Schedule

Calibration

Error Codes

E6 Level and Blink Codes

Diagnostics

�1

chapter eight












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CAUTION

Servicing is to be done with appliance disconnected from the supply circuit. To disconnect, turn all controls to the off position, then remove the plug from the outlet.

ToextendthelifeandappearanceofyourTRUEZ-Seriestreadmill,werecommendthatyouperformthefollowingstepsdaily:

1.WipecleanyourTRUEZ-SeriesTreadmilltoremoveperspiration.We alsorecommendthatyouencourageyouremployeesandclientstowipe perspirationfromtheunitaftereachuse.Useadampsofttowelor cloth.NOTE: Do not wipe under the treadbelt when cleaning dust or debris off the unit as this may damage the treadbelt and deck.

2. Unplugtheunitduringnonbusinesshourstopreventdamagecausedby powersurges.

ToextendthelifeandappearanceofyourTRUEZ-Seriestreadmill,werecommendthatyouperformthefollowingtestsandinspectionsweekly:

1. AtestofallthekeysincludingtheExpressKeys.2. Inspectionofthepowercordforfrayedordamagedareas.3. Inspectionofthepowercordgroundplug.4. Inspectionofthecircuitbreakertoseeifitistripped.5. Inspectionofthetreadbeltforpropertensionandalignment.6. Checkthatthehandrailscrewsaretight.7. CheckthattheON/OFFswitchtogglesonandoff.8. Checkthatthepedestalscrews,pedestalhingescrews,andmotorcover screwsaretight.9. Checkthattheheartratecontactsareworking.

daily Care and ServiCe

Weekly Care and ServiCe

Maintenance SchedulesCare and maIntenanCe

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Maintenance SchedulesCare and maIntenanCe

ToextendthelifeandappearanceofyourTRUEZ-Seriestreadmill,werecommendthatyoumonthly:

1. Cleanthetreadmillofdustanddirtthatmightaccumulateunderand behindthetreadmill.Vacuumsmallrubberparticlesfromthesolesof runningshoesthataccumulatealongsidethebeltandbehindthe machine.2. Inspecttheautowaxerforsufficientwaxinthewaxchannel. a. Laytreadmillonitsside. b. Pullbackthetreadbelt(onthebottomofthetreadmill)toexpose thewaxchannel. c. Thewaxchannelshouldbeatleast¼”thickatitsthinnestpoint. d. Feelalongthefulllengthofthewaxchannelforconsistent thickness. e. Callauthorizedservicetechniciantoreplacewaxchannelifitis lessthan¼”thickatanypoint.

NOTE: To prevent damage to the treadbelt, do not allow the treadmill to run without sufficient wax in the wax channel.

Onceeverythree(3)monthswerecommendthatthemotorcoverbere-movedandthemotorareavacuumedthoroughlytoremovedustandpar-ticles.Onlyauthorizedservicepersonnelshouldperformthisprocedureasonlyauthorizedservicetechniciansareallowedaccesstotheareaunderthemotorhood.Athoroughvisualinspectionshouldbeperformedatthistimeaswell.Havethetechniciancheckfortightwireharnessconnections,damagedmotororpowerwires,tightmotorandtensionerbolts,tightgroundscrewconnectionsandwiretiedowns,properlyattachedinclinemotorcotterpinandclevispin,andtightmotorcontrollerandinterfacescrews.

ExpertserviceandmaintenanceatamodestcostareavailablethroughyourfactorytrainedauthorizedTRUEdealer.Hemaintainsastockofrepairpartsandhasthetechnicalknowledgetomeetyourserviceneeds.


Monthly Care and ServiCe

Monthly Care and ServiCe


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TheInclineandSpeedCalibrationmodeisusedtotroubleshootandcali-bratethetreadmill.Calibrationwillcausethetreadmilltospeedupto15mphandinclineupto15%.

CAUTION: Keep area under the treadmill free from obstructions because the deck returns to 0% grade when the safety key is replaced. Failure to do so could cause personal injury or damage to the machine.

NOTE:MessagesappearintheMessageCenterontheZ8.1,Z9,Z9.1andZ9.15.ThemessagesdisplaydifferentlyontheZ8andappearinthePrimaryDis-playWindow.Theyareshownbelowinparentheses.

1. Hold(up/down)whileplacingtheSAFETYKEYontotheKeyboardtoentertheCalibrationMode.

Thefollowingmessageswillrepeatthemselvesoneatatime:

CALIBRATION (CAL) PRESSSTART (PrSS) (Strt)

NOTE:Whileinthismode,(up/down)and(plus/minus)canbeusedtochangethetreadmillinclineandspeed.TheSPEEDWindowwilldisplayactualspeed.

2. Press(Start)tostartcalibration.

Thetreadmillwilllowertozeroinclineandthenstartincreasinginclineto15%andspeedto15mph.

3. Whenthecalibrationiscomplete:

ThefollowingmessagewilldisplayintheMessageCenter:

CALIBRATIONSUCCESSFUL (PASS)

CalibrationCare and maIntenanCe

inCline and Speed

Calibration

Z 8 a n d Z 9 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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Ortoindicateanerrorinspeedorincline:

INVALIDINCLINEDATA (bAdgraddAtA) INVALIDSPEEDDATA (bAdSPddAtA) CALIBRATIONABORTED: (CALStOP) NOSPEEDSENSOR (nOSPdSEnS)

4. RemoveandreplaceSafetyKeyandexitCalibrationMode

ThefollowingErrorCodesandServiceCodeswillfollowadouble“beep”andshowonthedisplay.ServiceCodesprovidepreventativemaintenancereminders.AServiceCodewillrepeatforthenextfivetimesyoustartthetreadmill.AServiceCodewillclearafteranykeyhasbeenpressed.WhenanErrorCodeoccurs,callanauthorizedservicetechnician.

Z8.1/9/9.1/9.15 Z8 DescriptionE1:MINIMUM E1 Notused

E1:RANGE E1rThiserroroccurswhentheinclinevaluesonthe

displaydonotmatchthevaluesstoredduringcalibration.

E1:STALL E1S Thiserroroccurswhentheinclinemotordoesnotmoveinresponsetoaninclinecommand.

E1:INCLINE E1i Thiserroroccurswhentheinclinemotormovedwithoutaninclinecommand.

E2:OVERSPEED E2O Thiserroroccurswhenaccelerationexceededdesignlimits.

E2:CAL E2C Thiserroroccurswhenthespeeddisplayeddoesnotmatchthestoredvaluefromcalibration.

E2:RECAL E2rThiserroroccurswhenadataerrorisdetectedatstartup.TheControlPanelhasresettode-

faultvalues.

E5:SENSOR E5S ThiserroroccurswhennospeedsensordatahasbeendetectedattheControlPanel.

Error CodesCare and maIntenanCe

error and ServiCe CodeS


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Thefailurecodedisplayedwillbe“E-5Sensor”whenreceivingtheE5Sen-sorerror,enterdiagnosticmodeandchecktheerrorlog.Belowisalistofstatusdisplaycodes.Whenthedriveisfaulted,theStatusLEDblinksoutthedefaultcode.Thecodewillblinkthepropernumberoftimes,pausewiththeLEDoff,andthenrepeatthecode.

Status Code Description Implication

NoBlink(SteadyOn) NoFaults Running

Fast(SteadyBlink) NoFaults Ready

LEDOff ACLinePowerInsufficient NoorLowVoltage

1Blink(E601) 100%Command RunawayCommand

2Blink(E602) SensorFeedbackError SensorError

3Blink(E603) VoltageTripError MotorIssue

4Blink(E604) OutputOverCurrent HighMotorCurrent

5Blink(E605) ControlSupplyUnderVoltage InadequatePowerLine

6Blink(E606) DriveOverTemperature MCBOverTempera-ture

7Blink(E607) ACOverVoltage LineVoltageTooHigh

8Blink(E608) OutputShortCircuit ShortCircuittoMotor

E6 Level and Blink CodesCare and maIntenanCe

e6 level and blink CodeS

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YourTRUEZ-Seriestreadmillisequippedwithbuiltindiagnosticcapabili-tiestoassistinconfiguring,maintainingandservicingyourtreadmill.TheFieldDiagnosticmodeprovidestotalhours,distance,averagespeed,abilitytochangetheunitsofmeasure,abilitytosetthe“usernotpresent”func-tion,alistofserviceanderrorcodes,theabilitytosetprogramtime,andalogofthelastfiveerrors.

NOTE: Messages appear in the Message Center on the Z8.1, Z9, Z9.1 and Z9.15. The messages display differently on the Z8 and appear in the Pri-mary Display Window. They are shown in parentheses.

1. Holdthe(minus/plus)whileplacingtheSafetyKeyontheKeyboard. Thefollowingmessageswillrepeatthemselves:

DIAGNOSTIC (diAg) PRESSSTART

2. Press(uparrow)todisplaytotalhours. Thefollowingmessageswilldisplay:

HOURS (ttL) No.ofhoursonthetreadmill

3. Press(uparrow)todisplaytotaldistance. Thefollowingmessageswilldisplay:

DISTANCE (dIS) No.ofmilesonthetreadmill

4. Press(uparrow)todisplayaveragespeed. Thefollowingmessageswilldisplay:

AVGSPEED (ASP) averagespeedonthetreadmill5. Press(uparrow)todisplayunits.Press(plus)or(minus)totoggle. Thefollowingmessageswilldisplay:

UNITS ENG(Eng)orMET(H)

diagnoStiCS

DiagnosticsCare and maIntenanCe


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6. Press(uparrow)todisplayUserNotPresentfunction. Thefollowingmessageswilldisplay:

CURRENTSHUT (Crnt) No.ofsecondsuntiltreadmillshutsoff withnouserontreadbelt

7. Press(uparrow)repeatedlytodisplaylistoferrors. Theservice/errorcodeswillbelisted.SeeErrorandServiceCodeson thepreviouspage.

8. Press(uparrow)todisplayprogramtime. Thefollowingmessageswilldisplay:

MAXTIME (t) No.ofminutesallowedinprogrammed workouts

9. Press(uparrow)repeatedlytodisplaytheerrorlog. TheErrorLogliststhefivemostrecentErrorCodesandthedistanceat whicheachErrorCodeoccurred.

Thefollowingmessageswilldisplay: ERRORCODE () Distanceatwhicherrorcodeoccurred

NOTE: If there are no errors in the error log, the following message will be displayed:

LOGEMPTY (LgCL)

10.RemoveSAFETYKEYtoexitDiagnostics.

Diagnostics (cont.)Care and maIntenanCe

Important Safety Instructions

In This Chapter:

Review for Your Safety

chapter nine

�1











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


Contactheartratemonitoring(perhapsmoreaccuratelycalledhand-touchheartratemonitoring)usesthesameprinciplesascheststrapmonitoring:electricallyconductivepadsdetectthefaintelectricalsignalsproducedbyabeatingheartandareconvertedtoadatasignalwhichcanthenbedisplayeddigitallyasanumericbeatsperminutevalue.

Theonlydifferenceisthatacheststrapisrightnexttotheheart,sothesignalsarerelativelystrong.Contactheartrate(CHR)usingthefingersandpalmsreceivesaninherentlymuchfaintersignal.Thisisthesolereasonfortheperformancedifferencesbetweenthetwosys-tems.ThisisalsothereasonwhyCHRsystemsmusttypicallyusetwopadspersideforatotaloffourdetectionpads,whileacheststrapusesjustonepadperside;theextrapadsarerequiredtohelpdetectthefaintersignal.

Theelectricalsignalsdetectedbyheartratemonitoringsystemsareaside-effectoftheelectricalcontrolsignalstheheartgeneratestofireitsmusclesintherightsequence.Thesignalsstartinthetop,orup-per-rightpartoftheheart(knownasthesinoatrialnode),thentraveldowntothebottom,orlower-leftpartoftheheart(knownasthePurkinjefibers).Itisthefactthattheheartistiltedinthechestcavity,andthusthesesignalsmovefromtherighttotheleftsideofthebody,thatmakesitpossibleformonitoringpadsoneachsideofthebodytodetecttheheartrate.(TheCHRpadscorrespondroughlytoleadsIandIIIinastandard12-leadECGsetup.)

Ifaperson’sheartistiltedlessthanaverage,thesignalisweaker.(Notethatthisisnotindicativeofheartstrengthorhealth.)Insomepeople,theirheartisnearlyverticalintheirchest,andevenacheststrapcannotpickuptheirheartratesignal.(12-padmedicalECGsystemsstillworkwellonsuchanindividual.)Lessthan1%ofthepopulationareinthiscategory.

contact heart rate MonItorIng


80

BecauseCHRisalreadytryingtodetectafaintersignalcomparedtoacheststrap,ittakeslessofaverticalheartpositiontocauseittostopworking.DependingontheCHRsystem,somewherebetween3%and5%ofthepopulationcannotbepickedupbyanycontactheartratemonitoringsystem.

Thisheart-in-the-chest-cavitypositionisbyfartheleadingcauseofCHRperformancevariationamongindividuals.OtherfactorswhichnegativelyaffectCHRperformanceare:

1.Dryordirtyhands.

2.Lotionormoisturizeronhands.

3.Excessiveupperbodymotion,suchaswhenusingcross-trainer ellipticalsandinrunning.

4.Excessivelytightgrip.

5.Erraticorlaboredbreathingorexcessivetalking.

causes of chr perforMance VarIatIon



81

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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

Z8 or Z9 Series Treadmill

appendix d


appendIx d - specIfIcatIons


Maximum speed: 12mph;Z9.15:15mphIncline range: 0to15%;Z9.1-3%to+12%Drive motor: 6 hp.Treadbelt area: Z9&Z9.1:23”x63”;Z8andZ8.1:20”x63”Treadmill Weight: 400Pounds

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



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,

98



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.)



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.



101

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 8 a n d Z 9 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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bib

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raph

y

Z 8 a n d Z 9 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

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phy

Z 8 a n d Z 9 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.

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