True Fitness 550ZTX Bedienungsanleitung

Owner’ s Guide 55 0 ZT X[...]

Intensive quality control standards guarantee excellence in every phase of production, resulting in the finest treadmills available in the marketplace. T rue treadmills are consistently rated #1 for their smooth, quiet and comfortable performance. T oday , T rue is the choice for workouts among beginners, rehab patients and top athletes world-wide.[...]

T able of Contents 550ZTX T r eadmill Owner’s Guide 1 - Introduction Introduces key features, as well as a guide to where to go next in this manual. page 1 2 - The Console Describes each key and display window . page 9 3 - Basic Operation How to get the treadmill star ted and stopped, as well as discussing calories estimation and hear t rate moni[...]

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Intr oduction In This Chapter: Model Differences Top Features Where to Go From Here chapter one 550ZTX T r eadmill Owner’s Guide 1 C HAPTER 1: Introduction C HAPTER 2: The Console C HAPTER 3: Basic Operation C HAPTER 4: Operation in Greater Detail C HAPTER 5: Hear t Rate Contr ol Workouts C HAPTER 6: User Programs C HAPTER 7: Designing an Exercis[...]

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550ZTX T r eadmill Owner’s Guide 3 I NTR ODUCTION Model Differences I NTRODUCTION Your new 550 ZTX treadmill, the finest home treadmill ever produced, is part of a family of three treadmills with a variety of combinations of features. Since this owner's guide covers all three models, you might notice explanations of features that are differe[...]

550ZTX T r eadmill Owner’s Guide 4 I NTR ODUCTION T op F eatures I NTRODUCTION Car diointeractive (CI) model adds: w larger 14 x 50 pixel tri-color LED matrix display w motorized S.O.F.T. Select deck softness adjustment Your 550 ZTX treadmill has all the expected features of a premium fitness product, such as four interesting pre- programmed work[...]

550ZTX T r eadmill Owner’s Guide 5 I NTR ODUCTION More on T op F eatures I NTRODUCTION User Programs: record up to three different workouts simply by using Manual mode — the treadmill remembers each one individually so you can use them later as your own custom programmed workout. (See Chapter 6.) True Touch keys: feather-light sensitivity eases[...]

550ZTX T r eadmill Owner’s Guide F or Y our Safety I NTRODUCTION 6 I NTR ODUCTION For your maximum safety and comfort, make sure you read Chapter 9, Important Safety Instructions. Chapter 2: The Console . Describes each console key and display window. Chapter 3: Basic Operation . How to get the treadmill started and stopped; calorie consumption e[...]

Where to Go From Here I NTRODUCTION 550ZTX T r eadmill Owner’s Guide 7 I NTR ODUCTION Appendix A: Target Heart Rate Chart . A guide to help you pick an initial target heart rate. Appendix B: METs Table . How speed and incline affect workload, expressed in METs. Appendix C: METs Explanation and Formulas . The metabolic calculations behind energy e[...]

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The Console In This Chapter: Lower Console Cardiointeractive (CI) Model Console HRC Model Console Programmed Model Console chapter two 550ZTX T r eadmill Owner’s Guide 9 C HAPTER 1: Introduction C HAPTER 2: The Console C HAPTER 3: Basic Operation C HAPTER 4: Operation in Greater Detail C HAPTER 5: Hear t Rate Contr ol Workouts C HAPTER 6: User Pr[...]

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Lower Console T HE C ONSOLE 550ZTX T r eadmill Owner’s Guide 11 T HE C ONSOLE Select/Enter Accepts workout parameters, and toggles the dual function displays. Speed Slow/Fast Adjusts speed in 0.1 mph increments. Also used to set weight and other workout parameters. Stop/Pause Stops the belt and pauses workout. If held for 3 seconds, resets all wo[...]

550ZTX T r eadmill Owner’s Guide Cardiointeractive Model B ASIC O PERA TION 12 T HE C ONSOLE Distance Miles traveled in 0.01 mile increments up to 9.99 miles, or 0.10 mile increments past 10 miles. Can also be set to count down. Grade Incline in percent grade in 0.5% increments. Time Time remaining in your workout. (This is elapsed time in defaul[...]

HR C Model T HE C ONSOLE 550ZTX T r eadmill Owner’s Guide 13 T HE C ONSOLE Distance Miles traveled in 0.01 mile increments up to 9.99 miles, or 0.10 mile increments past 10 miles. Can also be set to count down. Grade Incline in percent grade in 0.5% increments. Time Time remaining in your workout. (This is elapsed time in default Manual mode or Q[...]

550ZTX T r eadmill Owner’s Guide Programmed Model B ASIC O PERA TION 14 T HE C ONSOLE Distance Miles traveled in 0.01 mile increments up to 9.99 miles, or 0.10 mile increments past 10 miles. Can also be set to count down. Grade Incline in percent grade in 0.5% increments. Time Time remaining in your workout. (This is elapsed time in default Manua[...]

Basic Operation In 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 550ZTX T r eadmi[...]

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Starting Y our T readmill B ASIC O PERA TION 550ZTX T r eadmill Owner’s Guide 17 B ASIC O PERA TION Straddle the treadbelt by placing your feet on the straddle covers. Attach the lanyard to your clothing at roughly waist height. Place the safety key on the key holder on the console. Set your weight using the and keys or the numeric keys and press[...]

550ZTX T r eadmill Owner’s Guide Adjusting Speed and Incline B ASIC O PERA TION 18 B ASIC O PERA TION Speed Control : use either the and keys by themselves to change speed. Or, to quickly go to a specific speed... ...enter a target speed with the numeric keys... ...then press the small Enter key ... ...and then press either the or key to change t[...]

Stopping and Setting Y our W eight B ASIC O PERA TION 550ZTX T r eadmill Owner’s Guide 19 B ASIC O PERA TION Incline Control : use either the and keys by themselves to change incline. Or, enter a target incline with the numeric keys, then press the small Enter key, and then press the or key to change to that incline. Care should be taken when usi[...]

550ZTX T r eadmill Owner’s Guide Calorie Expenditure Calculations B ASIC O PERA TION 20 B ASIC O PERA TION True treadmills use the calorie expenditure formula as described in Guidelines for Exercise Testing and Prescription from the American College of Sports Medicine. This is the most widely accepted formula for running and walking. The ACSM gui[...]

Heart Rate Monitoring B ASIC O PERA TION 550ZTX T r eadmill Owner’s Guide 21 B ASIC O PERA TION The 550 ZTX treadmill (models HRC and CI) can monitor your heart rate when you wear the transmitter strap provided. It will display it as a digital beats-per-minute readout, and it is very accurate, typically within one beat per minute. Although your t[...]

550ZTX T r eadmill Owner’s Guide The Heart Rate Display B ASIC O PERA TION 22 B ASIC O PERA TION Before you start your workout, as you stand on or near the treadmill, you will know the treadmill is properly receiving your heart rate signal by the flashing LEDs in the Heart Rate window, or, on the CI model, a beating heart in the LED matrix. Once [...]

S.O.F . T . Select B ASIC O PERA TION 550ZTX T r eadmill Owner’s Guide 23 B ASIC O PERA TION One part of True's unique cushioning and stability system is the S.O.F.T. System. It cushions the initial impact of your foot plant near the front of the treadmill deck, then transitions to a firm, secure surface for push-off. The combination of soft[...]

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Operation in Gr eater Detail In This Chapter: Workout Setup Pre-Set Program Operation Tuning Your Workout Pre-Set Program Profiles chapter four 550ZTX T r eadmill Owner’s Guide 25 C HAPTER 1: Introduction C HAPTER 2: The Console C HAPTER 3: Basic Operation C HAPTER 4: Operation in Greater Detail C HAPTER 5: Hear t Rate Contr ol Workouts C HAPTER [...]

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W orkout Setup O PERA TION IN G REA TER D ET AIL 550ZTX T r eadmill Owner’s Guide 27 Confirm that the body weight setting is correct. If it is not, adjust it with the or numeric keys and press . For a Quick Start, simply press . The treadbelt will start moving at 0.5 mph. During your workout, the treadmill will count down from your target time. W[...]

550ZTX T r eadmill Owner’s Guide 28 O PERA TION IN G REA TER D ET AIL Pre-Set Program Details O PERA TION IN G REA TER D ET AIL Press any Express Command key to select a program. (To get more program options, including re-selecting Manual, use the keys.)... ...adjust the starting level using the keys... ...Press when done. After program and level[...]

T uning Y our W orkout O PERA TION IN G REA TER D ET AIL 550ZTX T r eadmill Owner’s Guide 29 To change level during your workout, press . Press keys to change level, then press . If a new program is selected, it will join that program at the same point as the previously selected program. To change to another pre-set program, press one of the Expr[...]

550ZTX T r eadmill Owner’s Guide Pre-Set Program Profiles O PERA TION IN G REA TER D ET AIL 30 O PERA TION IN G REA TER D ET AIL Level Speed (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 Inter[...]

Pre-Set Program Profiles O PERA TION IN G REA TER D ET AIL 550ZTX T r eadmill Owner’s Guide 31 O PERA TION IN G REA TER D ET AIL Level Speed (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 Cardiovasc[...]

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Hear t Rate Contr ol W orkouts 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 [...]

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HR C Introduction H EART R AT E C ONTROL W ORKOUTS 550ZTX T r eadmill Owner’s Guide 35 True's patented heart rate control workout allows you to limit both speed and incline for your safety and comfort. While wearing a Polar or compatible chest transmitter strap, the treadmill adjusts speed and incline to keep you at your desired target heart[...]

550ZTX T r eadmill Owner’s Guide HR C T ypes and a W orkout Quick-Guide H EART R AT E C ONTROL W ORKOUTS 36 Your 550 treadmill has many different kinds of heart rate controlled workouts: Time-based constant heart rate control: pick a target heart rate and exercise for an amount of time you select. Distance-based constant heart rate control: set a[...]

Choices During W orkout Setup H EART R AT E C ONTROL W ORKOUTS 550ZTX T r eadmill Owner’s Guide 37 5 - Warm up. At the beginning of an HRC workout, the treadmill is in full Manual control mode. Gradually increase your work level to slowly raise your heart rate to within 10 beats per minute (bpm) of your target heart rate. 6 - Heart rate control s[...]

550ZTX T r eadmill Owner’s Guide During Y our W orkout H EART R AT E C ONTROL W ORKOUTS 38 w Pressing any key other than or will exit HRC mode. w Adjust your target heart rate at any time during your workout by pressing , using the keys as needed, and pressing again. If you are lowering your target, you are limited to a 5 bpm change. w The time a[...]

Tips and How HR C W orks H EART R AT E C ONTROL W ORKOUTS 550ZTX T r eadmill Owner’s Guide 39 Increase speed and incline gradually to slowly increase your heart rate to within 10 bpm of your target. For best results, you should take about five minutes to get to that point. The treadmill operates in a manual control mode during the warm-up stage. [...]

550ZTX T r eadmill Owner’s Guide Examples and Cruise Control H EART R AT E C ONTROL W ORKOUTS 40 1 - A user who physically cannot walk over 2.5 mph can safely use heart rate control by entering maximum speed of 2.5 in an HRC workout. 2 - A runner can run up to a speed of 10 mph, without hills, by entering a maximum speed of 10 mph and a maximum i[...]

More Examples H EART R AT E C ONTROL W ORKOUTS 550ZTX T r eadmill Owner’s Guide 41 If you enter the HRC stage below 5 mph, the speed you enter will be the maximum speed of your workout. If you like to walk at a maximum speed of 3.8 mph, you should enter HRC at 3.8 mph. If you enter the HRC stage above 5 mph, you will have an additional 1 mph of s[...]

550ZTX T r eadmill Owner’s Guide Important P oints About HRC H EART R AT E C ONTROL W ORKOUTS 42 The heart rate monitor transmitter strap provided with your treadmill should be worn directly against your skin at about one inch below the pectoral muscles/breast line. Women should be careful to place the transmitter below their bra line. Some moist[...]

HR C Safety H EART R AT E C ONTROL W ORKOUTS 550ZTX T r eadmill Owner’s Guide 43 Two users wearing the same kind of transmitter at the same time and in close proximity may cause false heart rate display readings. Use only the transmitter provided with your True HRC Treadmill or a Polar brand standard transmitter. True's Heart Rate Control is[...]

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chapter six User Pr ograms In This Chapter: How to Record and Run User Programs 550ZTX T r eadmill Owner’s Guide 45 C HAPTER 1: Introduction C HAPTER 2: The Console C HAPTER 3: Basic Operation C HAPTER 4: Operation in Greater Detail C HAPTER 5: Hear t Rate Contr ol Workouts C HAPTER 6: User Programs C HAPTER 7: Designing an Exercise Pr ogram: The[...]

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How to Record and Run User Programs U SER P ROGRAMS 550ZTX T r eadmill Owner’s Guide 47 During a manually-controlled workout, your 550 ZTX treadmill always "records" the changes you make in speed or incline. Up to three of these recordings can be saved as User Programs that you can "play back" to use as custom-designed workout[...]

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Designing an Exer cise Pr ogram In This Chapter: What is the F.I.T. Concept? Using the F.I.T. Concept Your Fitness Program Determining Your Needs Beginning Your Exercise Program Establishing and Maintaining Aerobic Fitness Managing Weight Sports Training chapter seven 550ZTX T r eadmill Owner’s Guide 49 C HAPTER 1: Introduction C HAPTER 2: The Co[...]

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The F .I. T . Concept Defined D ESIGNING AN E XERCISE P ROGRAM 550ZTX T r eadmill Owner’s Guide 51 The workout portion of your exercise program consists of three major variables: Frequency, Intensity, and Time. F requency : How Often Y ou Exercise You should exercise three to five times a week to improve your cardiovascular and muscle fitness. Im[...]

550ZTX T r eadmill Owner’s Guide More F .I. T . Concept Over view D ESIGNING AN E XERCISE P ROGRAM 52 As your fitness level improves, you will need to increase your workout intensity in order to reach your target heart rate. The first increase may be necessary after two to four weeks of regular exercise. Never exceed your target heart rate zone. [...]

Utilizing the F .I. T . Concept D ESIGNING AN E XERCISE P ROGRAM 550ZTX T r eadmill Owner’s Guide 53 The F.I.T. concept and chart are designed to help you begin a program tailored to your needs. You may wish to keep an exercise log to monitor your progress. You can get valuable fitness benefits from your True Treadmill. Using the treadmill regula[...]

550ZTX T r eadmill Owner’s Guide Beginning Y our F .I. T . Program D ESIGNING AN E XERCISE P ROGRAM 54 In addition to monitoring your heart rate as you exercise, be certain of how quickly your heart rate recovers. If your heart rate is over 120 beats per minute five minutes after exercising, or is higher than normal the morning after exercising, [...]

Y our F .I. T . Program Continued D ESIGNING AN E XERCISE P ROGRAM 550ZTX T r eadmill Owner’s Guide 55 W orkout: Brisk and Rhythmic Exercise The workout trains and conditions your heart, lungs, and muscles to operate more efficiently. Increase exercise in response to your heart rate to train and strengthen your cardiovascular system. Concentrate [...]

550ZTX T r eadmill Owner’s Guide Establishing and Maintaining Fitness D ESIGNING AN E XERCISE P ROGRAM 56 If you can sustain 12 but not 20 continuous minutes of exercise in your target heart rate zone: Exercise three to five days a week. Rest at least two days per week. Try to reach and maintain 60-75 percent of your maximum heart rate with moder[...]

W eight and Sports T raining Programs D ESIGNING AN E XERCISE P ROGRAM 550ZTX T r eadmill Owner’s Guide 57 Exercise four to five times a week. Try to reach and maintain 60-75 percent of your maximum heart rate with moderate exercise. Exercise for 30-45 minutes at 60-65 percent of your target heart rate. Here are some tips to achieving your weight[...]

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Car e and Maintenance In This Chapter: Treadbelt Lubrication Regular Cleaning Treadbelt Adjustment Treadbelt Tension chapter eight 550ZTX T r eadmill Owner’s Guide 59 C HAPTER 1: Introduction C HAPTER 2: The Console C HAPTER 3: Basic Operation C HAPTER 4: Operation in Greater Detail C HAPTER 5: Hear t Rate Contr ol Workouts C HAPTER 6: User Progr[...]

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Lubrication and Cleaning C ARE AND M AINTENANCE 550ZTX T r eadmill Owner’s Guide 61 Your True treadmill is constructed of quality materials and manufactured to provide many years of faithful service. Simple routine cleaning and a preventive maintenance program will extend the life of your treadmill. To prevent electrical shock, be certain the tre[...]

550ZTX T r eadmill Owner’s Guide T readbelt Adjustment C ARE AND M AINTENANCE 62 Expert service and maintenance at a reasonable cost are available through your factory-trained, authorized True dealer. The dealer maintains a stock of repair and replacement parts and has the technical knowledge to meet your service needs. Your treadmill's runn[...]

T readbelt T ension C ARE AND M AINTENANCE 550ZTX T r eadmill Owner’s Guide 63 To assure maximum life of the treadbelt, roller and drive motor, make sure the treadbelt tension is set correctly. (Your treadbelt has been properly tensioned at the factory.) Turn both rear roller adjustment bolts counter-clockwise until treadbelt just begins slipping[...]

550ZTX T r eadmill Owner’s Guide T roubleshooting Guide C ARE AND M AINTENANCE 64 C ARE AND M AINTENANCE SYMPTOM CAUSE SOLUTION Circuit breaker on treadmill trips when the power cord is plugged into wall. Circuit breaker on treadmill trips when inputting speed and starting. A. Damaged motor. B. Damaged or defective motor power supply board. C. Da[...]

T roubleshooting Guide C ARE AND M AINTENANCE 550ZTX T r eadmill Owner’s Guide 65 C ARE AND M AINTENANCE SYMPTOM CAUSE SOLUTION Treadbelt tracks left to right. A. Uneven floor. B. Rear roller not properly adjusted. Move treadmill to even surface or level with shims. See Adjustment section. See Adjustment section. Treadmill trips household circuit[...]

550ZTX T r eadmill Owner’s Guide Error Codes C ARE AND M AINTENANCE 66 E1:INCLINE Incline moving when not commanded to. E1:RANGE Difference between zero position and maximum incline not sufficient. E1:STALL Incline not moving when commanded to. E2:OVERSPEED This error occurs when an acceleration of greater than 2.1 mph occurs. Error cleared by tu[...]

Ser vice Messages C ARE AND M AINTENANCE 550ZTX T r eadmill Owner’s Guide 67 The following service messages will be displayed as they occur, as well as for the subsequent six safety key insertions. These messages will be displayed until a key is pressed. Every time these messages are displayed, a tone will sound twice. S1:LUBE This message is dis[...]

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Impor tant Safety Instr uctions In This Chapter: chapter nine C HAPTER 1: Introduction C HAPTER 2: The Console C HAPTER 3: Basic Operation C HAPTER 4: Operation in Greater Detail C HAPTER 5: User Programs C HAPTER 6: Hear t Rate Contr ol Workouts C HAPTER 7: Designing an Exercise Pr ogram: The F .I.T . Concept C HAPTER 8: Care and Maintenance C HAP[...]

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Review for Y our Safety I MPORT ANT S AFETY I NSTRUCTIONS 550ZTX T r eadmill Owner’s Guide 71 When using this treadmill, basic precautions should always be followed, including the following: Read all instructions before using this treadmill. Consult your physician before beginning any exercise program. Do not use if you have an acute cold or feve[...]

550ZTX T r eadmill Owner’s Guide Review for Y our Safety I MPORT ANT S AFETY I NSTRUCTIONS 72 Use a dedicated 110 volt, alternating current, 15 amp three- prong grounded outlet. Keep the power cord away from heated surfaces. Never drop or insert any object into any opening. To disconnect, turn the power switch to the OFF position, then remove the[...]

Review for Y our Safety I MPORT ANT S AFETY I NSTRUCTIONS 550ZTX T r eadmill Owner’s Guide 73 Avoid the possibility of bystanders being struck or caught between moving parts by making sure that they are out of reach of the treadmill while it is in motion. Keep the space behind and on both sides of the treadmill clear should you lose your balance.[...]

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T ar get Hear t Rate Char t A Guide to Help You Pick an Initial Target Heart Rate appendix a 550ZTX T r eadmill Owner’s Guide 75[...]

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A PPENDIX A - T ARGET H EART R AT E C HART 550ZTX T r eadmill Owner’s Guide 77 Remember to check with your physician before beginning any exercise program. She can help determine an appropriate target heart rate. Medications often affect heart rate.[...]

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MET s T able How Speed and Incline Affect Workload, Expressed in METs appendix b 79 550ZTX T r eadmill Owner’s Guide[...]

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A PPENDIX B - MET S T ABLE 550ZTX T r eadmill Owner’s Guide 81[...]

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MET s Explanation and For mulas The Metabolic Formulas Behind Energy Expenditure Estimates appendix c 550ZTX T r eadmill Owner’s Guide 83[...]

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A PPENDIX C - MET S E XPLANA TION AND F ORMULAS 550ZTX T r eadmill Owner’s Guide 85 The MET is a unit of exercise measurement that takes into account body weight. Since energy expenditure in a weight- bearing exercise such as running, walking, or stairclimbing is directly proportional to body weight, the formulas to calculate METs are a bit simpl[...]

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Specifications The Size and Performance Attributes of Your 550ZTX Treadmill appendix d 550ZTX T r eadmill Owner’s Guide 87[...]

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A PPENDIX D - S PECIFICA TIONS 550ZTX T r eadmill Owner’s Guide 89 Maximum speed: 12 mph. Maximum incline: 15% Drive motor: 3 hp. Treadbelt area: 22" x 60" Weight: 330 pounds. User weight capacity: 400 pounds . S PECIFICA TIONS[...]

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Bibliography References and Selected Readings bibliography 550ZTX T r eadmill Owner’s Guide 91[...]

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B IBLIOGRAPHY 550ZTX T r eadmill Owner’s Guide 93 American College of Sports Medicine, ACSM's Guidelines for Exercise Testing and Prescription. 6 th edition. Philadelphia: Lippincott Williams & Wilkins, 2000. Swain, David P. and Leutholtz, Brian C., Metabolic Calculations — Simplified . Baltimore: Williams & Wilkins, 1997. Whitmore[...]

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Colophon Document Credits and Specifications colophon 550ZTX T r eadmill Owner’s Guide 95[...]

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C OLOPHON 550ZTX T r eadmill Owner’s Guide 97 Written, directed, and produced by Bob Starr . Design, page layout, headings, graphics, photography, and special effects by Jay Doyle . Information architecture by Jay Doyle with Bob Starr . Cover photography and design by the Orca Partnership . "Designing an Exercise Program" chapter adapte[...]

The industry’ s most modern treadmill manufacturing facility , located just outside St. Louis, Missouri. Over 242,000 square feet is dedicated to fitness equipment research, design, and manufacturing. The design and engineering of T rue treadmills is the result of consultation with medical professionals in the cardiac rehabilitation and orthopedi[...]

Founded 1981 865 Hoff Road O’Fallon, MO 63366 800.426.6570 tr uefitness.com ©2003 TRUE FITNESS TECHNOLOGY , INC. TRUE is a registered trademark of TRUE FITNESS. Specifications subject to change. Revision: 7/2003 P art: 00345300[...]