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Z5.4 & Z5 Treadmill Owne r's M anu al truefitness.com / 800.426.6570 / 1.636.272.7100[...]

In 1981, F rank T rulaske launched TRUE Fitness®, and b egan manufacturing premium hand-craf ted treadmills . His team ’ s obse ssion with quality has prop elled TRUE to the top of the f itness industr y and has created one of America ’ s oldest , largest and most respe cte d fitness e quipment manufacturers. Ov er t he ye a rs, TR U E has des[...]

Z5.4 & Z5 Treadmill Owne r’ s Guide 3 Whe n u sing thi s ex erc ise machine, ba sic pr ecaut ions should always be follow ed, including the following : Read and understand all instr uctions and war nings prior to use. Obtain a me dical exam before beg inning any e xercise program. If at an y time dur ing ex ercise you fe el faint, diz z y , o[...]

Z5.4 & Z5 Treadmill Owne r’ s Guide 4 Do not exc e ed ma ximum user weight of 400 lbs . Keep the top side of the moving surface clean and dr y . Keep children and animals away . This treadmill is intended for residential use only . All ex ercis e equipment is potentially haz ardous. If attention is not paid to the conditions of equipment usag[...]

Z5.4 & Z5 Treadmill Owne r’ s Guide 5 Quick Star t into a manual workout by pressing , or s et up a different workout by sele cting a workout and adju sting s ettings if necessar y . Use keys , or numeric ke ys and press to accept e ach se tting. Press to beg in your workout . A dju st spe ed or incl ine at any time by using the dedicated sp [...]

Z5.4 & Z5 Treadmill Owne r’ s Guide 6 T ab le o f Co nte nts Quick Start .....................................................................................5 1. Ba sic operation ( except console)............................................8 2. Console Op eration....................................................................20 3. Heart [...]

Z5.4 & Z5 Treadmill Owne r’ s Guide 7 Place your feet on the straddle covers. A ttach the safety lanyard to your waistband. Place the safety key on the ke y holder . Set up your workout (se e Chapter 1) and press . Stop the treadmill by re ducing spe ed to 2 mph, then press . S t ar t i n g A n d S t o p p i n g t h e Treadmill Saf e ly[...]

Bas i c O p er a ti o n In T h is Chapter: Using The Keyboard Manuals & Quick W orkouts O ther S ettings Hear t Rate Monitoring Contact Hear t Rate Classic P re -Set W orkouts Goal F ocused W orkouts Chapter O n e Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Hear t Rate Control Chapter 4: User W orkouts Chapter 5: Gerk in [...]

Z5.4 & Z5 Treadmill Owne r’ s Guide 9 Us ing the Keyboard C O : B   O   Selecting W orkout s: Press any of the workout keys and press to beg in your workout using the def ault settings . Before pressing , you may adjust other s ettings like W orkout T ime and B ody W eight, pressing [...]

Z5.4 & Z5 Treadmill Owne r’ s Guide 10 P ress Q uick St art : Start the treadbelt at 0.5 mph at the def ault workout time of 30 minut e s. Setting T ime or D ist ance T arg ets: Enter your weight and press . Now either enter a workout time and press , or press to be prompted for a target distance. Y ou c an ke ep adjusting your workout setup [...]

Z5.4 & Z5 Treadmill Owne r’ s Guide 11 Manual & Qu ick Wo rkouts C O : B   O   Quick Speed Impor tant : Q uick sp ee d ke ys change sp ee d with a single ke y press , s o t ake care in the ke ys you press. Press , lighting the enable L ED . Now the numeric ke ys function a s sp e[...]

Z5.4 & Z5 Treadmill Owne r’ s Guide 12 This treadmill can monitor your heart rate using either the chest strap provide d w ith the treadmill or the met al g rips on the hand rails (called contact heart rate or C HR pads). A che st strap transmit s your he art rate to the treadmill via radio, and the C HR pads connect to a spec ial com puter c[...]

Z5.4 & Z5 Treadmill Owne r’ s Guide 13 H ear t Ra te Mo nito ring C O : B   O   Co nt act H ear t Ra te C O : B   O   Co nt act Hear t R a te (CHR) The contact heart rate (C HR) system let s you monitor your he art rate with[...]

Z5.4 & Z5 Treadmill Owne r’ s Guide 14 1. Exercise w ith smo oth b ody motions . 2. Breathe smoothly and regularly , and avoid talk ing . (T alk ing w ill c ause unrepre sentative hear t rat e spikes of 5 to 10 bpm.) 3. Grip the pad s lightly , not tightly . 4. Make sure your hands are clean, free of both dirt and hand lotions. 5. See Appendi[...]

Z5.4 & Z5 Treadmill Owne r’ s Guide 15 A Note on CHR Accur ac y CHR monitoring may b e a bit less accurat e than a chest strap , since the heart rate signals are much stronger at the chest. About 5% of the population cannot be picked up by any CHR system. This is because their heart is positioned in a more up -and- down manner in their chest,[...]

Z5.4 & Z5 Treadmill Owne r’ s Guide 16 These are TRUE’ s or iginal four pre-s et workouts. Chang ing the workout time stretches and compresses the workout profile. Other differences are explained below in the individu al workout sec tions. Incline changes in var y ing amounts; the new Hills workout ha s hills of the same size all throughout[...]

Z5.4 & Z5 Treadmill Owne r’ s Guide 17 Cl ass ic Pre-S et Wo rk outs C O : B   O   Spo r ts Tr a ining Actu al Speed D i s p l ay When the treadmill is changing to a ne w target sp ee d, the matrix display readout will display the actual spe ed. As the spe ed is changing , the me ssa[...]

Z5.4 & Z5 Treadmill Owne r’ s Guide 18 Y our Z Serie s treadmill also comes with adv anced workouts options for thise lookig n to get the most out of their training . Qu ick W orkout K e ys [w alk , walk+r un, r un] Use these keys to se t up your favorite training spee ds . While the treadmill is operating in manual mode, pressing and holding[...]

Z5.4 & Z5 Treadmill Owne r’ s Guide 19 W eight L oss By pressing the “ W eight Loss” ke y , us ers have t he option of choosing one of three s eparate programs that assist users in achiev ing their weight loss goals . ese programs are: Leg Shaper (S ee Page 16) Sport s T raining (Se e Page 17) HRC (Se e Chapter 3) P er formance By pres[...]

C o nso le O p er a ti o n Chapter T wo Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Hear t Rate Control Chapter 4: User W orkouts Chapter 5: Gerk in F itness T est Chapter 6: Designing an Exercise Progr am Chapter 7: Care and Maintenance[...]

Z5.4 & Z5 Treadmill Owne r’ s Guide 21 Co nso le O pera tio n C T: K  /C  Z5.4 & Z5 Ke yboard/ C o nso le[...]

Hear t Ra te C o ntr o l In Th is Chapter: HRC Introduction HRC T ypes and W or kout Guide W orkout Setup During Y our W orkout Tips & How HRC W orks Examples & Cruise Control Examples of W alk ing & Running W or kouts Impor tant P oints About HR C HRC Safety chapter th ree Chapter 1: Basic Operation Chapter 2: Console Operation Chapter[...]

Z5.4 & Z5 Treadmill Owne r’ s Guide 23 HRC I ntro ductio n C T : HR C W  TRUE’ s hear t rate contr ol (HRC ) workouts let the treadmill monitor your relative exercise int ensity by way of your hear t rate, then automa tically adjust the workload to kee p you at your target he art rate and t[...]

Z5.4 & Z5 Treadmill Owne r’ s Guide 24 HR C T yp es & Wo rko ut Gu id e C T: HRC W  Easy Steps t o a HR C Wo rkout V arious typ es of He art Rate Control (HRC) are a v ailable on the Z5.4 & Z5 treadmills . Crui se C ontrol : while in any workout, set your current he art rate as your t[...]

Z5.4 & Z5 Treadmill Owne r’ s Guide 25 Wo rk out S etu p C T : HR C W  Durin g Wo rkout Setup 5 - W ar m up . A t the beg inning of an HRC workout, the treadmill is in full Manual Control mode. Gradually increas e your work level to slowly raise your heart rate to within 10 beats p er minute [...]

Z5.4 & Z5 Treadmill Owne r’ s Guide 26 Durin g Y our Wo rkout Du ring Y our Wo rkout C T: HRC W  • Pressing anykey other than or will exit HRC mode. • Adjust your target hear t rate at any time dur ing your workout by pressing , using the ke ys as nee ded, and pressin[...]

Z5.4 & Z5 Treadmill Owne r’ s Guide 27 Ti p s o n the W arm U p St age Tips and How HRC Wo rks C T : HR C W  Ho w the HRC System Co ntrols your Hear t Ra te The treadmill operates in a manual control mo de dur ing the warm- up stage. Y ou control b oth sp ee d and incline. Y ou may only incre[...]

Z5.4 & Z5 Treadmill Owne r’ s Guide 28 E xamples o f HRC Wo rkouts E x a mples and Cru is e Co ntro l C T: HRC W  Cruise Co ntrol 1 - A user who physically cannot walk over 2.5 mph can safely us e he art rate control by entering maximum spe ed of 2.5 in an HRC workout. 2 - A r unner c an r un[...]

Z5.4 & Z5 Treadmill Owne r’ s Guide 29 Ho w Cruise Co ntrol Determi nes Y our E xercise Intensity Mo re E x a mples C T : HR C W  E xamples o f Runn ing Wo rkouts Usi ng Cruise Co ntrol E xamples o f W alkin g Wo rkouts Usi ng Cruise Co ntrol If you enter the HRC stage below 5 mph, the spe ed[...]

Z5.4 & Z5 Treadmill Owne r’ s Guide 30 Impo r t ant Po ints About Hear t R a te Co ntrol The hear t rat e monitor transmitter strap provided with your treadmill should b e wor n directly against your skin at about one inch b elow the pe ctoral muscles/breast line. W omen should be careful to place the transmitter b elow their bra line. Some m[...]

Z5.4 & Z5 Treadmill Owne r’ s Guide 31 Impo r t ant Po ints About HRC C T: HRC W  T wo users wear ing the same kind of transmitter at the same time and in clos e proximity may cause false he art rate display readings . Use only the transmitter provide d w ith your TRUE H RC treadmill or a Pol[...]

Cust o m Wo rkouts In T h is Chapter: H ow t o Reco rd an d Run User P r ogra ms Chapter Four Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Hear t Rate Control Chapter 4: Custom W or kouts Chapter 5: Gerk in F itness T est Chapter 6: Designing an Exercise Progr am Chapter 7: Care and Maintenance[...]

Z5.4 & Z5 Treadmill Owne r’ s Guide 33 During a manually-contr olle d workout, Z5.4 & Z5 treadmills always " re c ord" the changes you make in spee d or incline. Z5.4 & Z5 treadmills c an save up to two User W orkouts Note that this workout re cor ding only takes place when you use the def ault manual mode settings ; you c a[...]

Gerki n Fitn ess T est In T h is Chapter: Y our Fitness Lev el Ac curac y of the Gerk in F itness T est Chapter Five Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Hear t Rate Control Chapter 4: Custom W or kouts Chapter 5: Gerk in F itness T est Chapter 6: Designing an Exercise Progr am Chapter 7: Care and Maintenance[...]

Z5.4 & Z5 Treadmill Owne r’ s Guide 35 Y our F itness Level C F: G  F T One way to measure your overall fitne ss is to take a Gerkin fitne ss test. Name d after the Arizona res earcher who designe d this test, this submaximal treadmill test (subma ximal means you work below [...]

Z5.4 & Z5 Treadmill Owne r’ s Guide 36 The scientific journal, O ccupational Medicine, published a study in 2004 on the accuracy of the G erkin test. The conclusion: “ The Gerkin treadmill protocol overpredict s VO2ma x in healthy men and women and, therefore , shou ld not b e used for predicting V O2ma x in i ndividu al firefighters, p art[...]

D es i gn i n g an E xer cis e P r ogr a m In Th is Chapter: The F .I.T . Concept Defined F .I.T . Concept O verview Utilizing the F .I.T . Concept Beginning Y our F .I.T . Pr ogram Establishing and Maintaining F itness W eight & Spor ts T raining Programs chapter s ix Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Hear t Ra[...]

Z5.4 & Z5 Treadmill Owne r’ s Guide 38 The F .I.T . Co nce pt D ef ined C S: D    E P  The workout portion of your ex ercise prog ram consist s of three major v ariables : F requenc y , Intensity , and T ime. F requency: How O ften Y ou Ex ercise Y ou[...]

Z5.4 & Z5 Treadmill Owne r’ s Guide 39 As your fitness le vel improves , you w ill ne ed to increas e your workout intensity in order to reach your target heart rate. The first increa se ma y b e ne cessar y after two to four weeks of regular ex ercis e. Ne ver ex cee d your t arget he art rate zone. Increas e the spe ed and/or incline on the[...]

Z5.4 & Z5 Treadmill Owne r’ s Guide 40 Utilizing the F .I.T . Con cept C S: D    E P  The F .I. T . concept and chart are designe d to help you b egin a program tailored to your ne eds . Y ou may wish to keep an ex ercis e lo g to monitor your prog re[...]

Z5.4 & Z5 Treadmill Owne r’ s Guide 41 In addition to monitoring your heart rate a s you exercise, b e certain of how quickly your hear t rate recovers . If your hear t rate is over 120 b eats per minute f ive minutes after ex erci sing, or is higher than nor mal the morning after ex erci sing, your exertion may b e to o strenuous for your cu[...]

Z5.4 & Z5 Treadmill Owne r’ s Guide 42 You r F .I.T . Progra m Co ntinue d C S: D    E P  W orkout: Brisk and Rhythmic Exer cise The workout trains and conditions your he art , lung s , and muscles to op erate more efficiently . Increa se ex ercise in[...]

Z5.4 & Z5 Treadmill Owne r’ s Guide 43 If you c an su stain 12 but not 20 con tinuous minutes of ex ercis e in your target heart rate zone: Exercise three to five days a week . Rest at le ast two days p er we ek . T r y to reach and maintain 60-75 percent of your maximum hear t rate with moderate rh y thmic exercise. Be gin with 12 continuous[...]

Z5.4 & Z5 Treadmill Owne r’ s Guide 44 T r y to reach and maintain 60-75 percent of your maximum hear t rate with mo derate exer c ise. Exercise for 30-45 minutes at 60-65 percent of your target heart rate. Here ar e some tips to achiev ing y our w eight manag ement goal : Consume most of your diet ar y c alories at break fast and lunch, and [...]

Care an d M ai ntenan ce In Th is Chapter: Lubrication & Cleaning T readbelt Adjustment T readbelt T ension chapter s e ven Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Hear t Rate Control Chapter 4: Custom W or kouts Chapter 5: Gerk in F itness T est Chapter 6: Designing an Exercise Progr am Chapter 7: Care and Maintenanc[...]

Z5.4 & Z5 Treadmill Owne r’ s Guide 46 L u b rica tio n and Cleanin g C S : C   M  Y our TRUE treadmill is constructed of quality materials and manufactured to provide many years of f aithful ser vice. Simple routine cle aning and a preventive maintenanc e program w[...]

Z5.4 & Z5 Treadmill Owne r’ s Guide 47 M onthly : C lean dust and dir t that might accumulate under and behind your treadmill once a month. Small rubb er p articles from the s oles of w alking shoes will accumulate alongside the belt and also behind the unit . Exper t s er vice and maintenance at a reasonable cost are available through your f[...]

Z5.4 & Z5 Treadmill Owne r’ s Guide 48 Treadb e l t Te nsi o n C S : C   M  T ur n b oth re ar roller adjustment b olts counter -clo ckwis e until treadbelt just beg ins slipping when walking on it , then turn both rear roller adjustment bolt s clo ckwi se in e qual[...]

Z5.4 & Z5 Treadmill Owne r’ s Guide 49 Sympt om/So l utio n Gu ide C S : C   M  SYMPTOM CA USE S OLUTI ON Circuit breaker on treadmill trips when the p ower cor d is plugged into w all. Circuit breaker on treadmill trips when inputting spe ed and starting A . D amag[...]

Z5.4 & Z5 Treadmill Owne r’ s Guide 50 SYMPTOM CA USE S OLUTI ON T readbelt tracks left to r ight A . Uneven f loor B. Rear roller not properly adjusted Move treadmill to even surface or level with shims. See Adjustment section. See Adjustment section. T readmill trips household circuit breaker A . D efective breaker B. Circuit too small C. C[...]

Z5.4 & Z5 Treadmill Owne r’ s Guide 51 E1:IN CLINE Incline moving when not commanded to. E1:R AN GE Difference b etween zero position and maximum incline not suff icient. E1:ST A LL Incline not mov ing when commanded to. E2:OV ER SPEED This er ror o ccurs when an acce leration of greater than 2.1 mph o ccurs . Er ror cleare d by turning of f [...]

Z5.4 & Z5 Treadmill Owne r’ s Guide 52 S e r vice Messages C S : C   M  The following ser v ice message s w ill b e displayed as they o ccur , as well as for the subse quent si x safety ke y ins ertions . T he se messages will b e di splayed until a key is presse d.[...]

T ar get Hear t Ra te Char t A Guid e t o Help Y ou Pi ck an In itial T ar get Hear t Ra te ap p en dix a[...]

Z5.4 & Z5 Treadmill Owne r’ s Guide 54 A   A T  H  R  C [...]

Sp eci fi ca ti o ns ap p en dix b[...]

Z5.4 & Z5 Treadmill Owne r’ s Guide 56 S    Z5.4 Z5 Motor TRUE 3hp DC TRUE 3hp DC Frame Robotically W elded Heavy- Guage Steel Robotically W elded Heavy- Guage Steel HRC Cruise Control™ YES YES HRC W orkouts 2 T arget HRC 2 T arget HRC W orkouts 6 - Manual, Quick Start, Hill Intervals, W eight Loss, Sp[...]

B i b li ogr ap hy References an d Selected Readin gs b i b liograp hy[...]

Z5.4 & Z5 Treadmill Owne r’ s Guide 58 B   American College of Spor ts Medicine, ACSM's Guideli ne s f or E xerc ise T e sting and P re scr iption . 6th e dition. Philadelphia: Lippincott W illi ams & W ilkins , 2000. F e ynman, Richard P ., The F e ynman Lect ures on Physics . Original e dition. B os[...]

Z5.4 & Z5 Treadmill Owne r’ s Guide 59 Robergs , Rober t A . and L andwehr , Rob erto. (2002) The Surprising Histor y of the "HRma x = 220 - age " Equation. Jour nal of Exer c ise Physiology , 5(2). ISSN 1097-9751.2 Article URL : <http://w ww.asep.or g/Do cument s/Rober gs2.pdf> Journal URL: <http://w ww.asep.or g/F LDR/JE [...]

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