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True Fitness Z5 Series manual

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Table of contents for the manual

  • Page 1

    Owner ’ s Guide Z5 S eries[...]

  • Page 2

    T rue is rapidly becoming the choice for workouts among beginners, rehab patients and top athletes world-wide. T rue treadmills are con- sistently rated #1 for their smooth, quiet and comfortable per formance. T oday , T rue is the choice for workouts among beginners, rehab patients and top athletes world-wide. T oday T rue offers a full line of tr[...]

  • Page 3

    T able of C ont ents Z5 Series T readmill Owner's Guide 1 - Introduction Introduces ke y features, a s well a s a guide to where to go next in this manual. page 3 2 - T he Console Des crib es each ke y and display w indow . page 11 3 - Basic Operation How to get the treadmill starte d and stopp ed, as well as disc ussing calories e stimation a[...]

  • Page 4

    [...]

  • Page 5

    3 I ntr oduc tIon Intr oduc tion In This Chapter: M odel Difference s T op F e atures W here to Go F rom Here chapter one 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 R ate Control W orkouts C hapter 6 : User Programs C hapter 7 : Designing an Exercise P[...]

  • Page 6

    [...]

  • Page 7

    Z5 Series T readmill Owner's Guide 5 I ntr oduc tIon Model Differenc es one : I ntroduCtIon Y our ne w treadmill is par t of the T r ue Z5 Ser ies treadmills , which are all built to the same he avy-duty st andards . Since this owner ’ s guide covers all five Z5 S erie s models , you might notice explana tions of featur es that are different[...]

  • Page 8

    Z5 Series T readmill Owner's Guide 6 I ntr oduc tIon T op F eatures one : I ntroduCtIon Z5.4 HRC • Light -blue backlit LC D display w ith 7 x 20 progress matrix four pre-s et workout programs • User prog rams • Heart rate contr ol: one time-base d he art rate workout, four distance-base d hear t rate workouts , and two interv al hear t r[...]

  • Page 9

    Z5 Series T readmill Owner's Guide 7 I ntr oduc tIon More on T op F eatures one : I ntroduCtIon Z5.5 Limited • Same as Z5.5 HRC but with –3% de cline and motorize d S.O .F . T . Select adjustable s oftness running surf ace F or y our ma ximum s afety and comfor t , make sure you r ead Chapte r 9, Important S afety Instr uction s . F or Y o[...]

  • Page 10

    Z5 Series T readmill Owner's Guide Wher e to G o Fr om Here one : I ntroduCtIon 8 I ntr oduc tIon Chapte r 1: Introduction. Introduces ke y features, a s well as a guide on where to go next in this manual. Chapte r 2: The Cons ole. Des crib es e ach console ke y and display window . Chapte r 3: Ba sic O peration. How to get the treadmill start[...]

  • Page 11

    Wher e T o Go F rom Here one : I ntroduCtIon Z5 Series T readmill Owner's Guide 9 I ntr oduc tIon Appendix A : T arget Hear t R ate Chart . A guide to help you pick an initial target heart rate. Appendix B : MET s T able. How sp e ed and incline af fect workload, expr esse d in MET s . Appendix C : MET s Explanation and F or mulas . The me tab[...]

  • Page 12

    [...]

  • Page 13

    T he C onsole In This Chapter: Lower Con sole L imited C onsole HRC Model C onsole Standard C onsole chapter two Z5 Series T readmill Owner's Guide 11 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 R ate Control W orkouts C hapter 6 : User Programs C [...]

  • Page 14

    [...]

  • Page 15

    Lo wer C onsole two : t he C onsole Z5 Series T readmill Owner's Guide 13 t he c onsole Select/Enter Accepts workout parameters, and toggles the dual function displays. Speed Slow/F ast Adjusts speed in 0.1 mph increments. Also used to set weight and other workout parameters. Stop/P ause Stops the belt and pauses workout. If held for 3 seconds[...]

  • Page 16

    14 t he c onsole Z5.5 Limited t wo : 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 Quick Star t.) Pac e Time [...]

  • Page 17

    550ZT X T readmill O wner's Guide 15 t he c onsole Z5.5 HRC two : t he C onsole Z5 Series T readmill Owner's Guide 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. ([...]

  • Page 18

    Z5 Series T readmill Owner's Guide Z5.4 HRC two : B asIC o peratIon 16 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 Ma[...]

  • Page 19

    17 t he c onsole Z5 HRC two : t he C onsole Z5 Series T readmill Owner's Guide 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 m[...]

  • Page 20

    18 t he c onsole Z5 Series T readmill Owner's Guide Z5 Standard two : B asIC o peratIon 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[...]

  • Page 21

    Basic Opera tion In This Chapter: Star ting Y our T re admi ll S afely Speed and Incl ine Ad justment Stopping Y our T re admi ll S afely Setting Y our W eight A Note About Calor ie E xpenditure C alculation s M onitoring Y our Heart Rate Usin g the Heart R ate T ransm itter Strap The T readmi ll ’ s Heart R ate D i splay The S. O. F . T . Sele c[...]

  • Page 22

    [...]

  • Page 23

    Z5 Series T readmill Owner's Guide 21 B asIc o peratIon Star ting Y our T readmill three : B asIC o peratIon Straddle the treadb elt by placing your fee t on the straddle covers. A ttach the lanyard to your clothing at roughly w aist height. Plac e the safety ke y on the ke y holder on the console. Set your weight using the and ke ys or the nu[...]

  • Page 24

    Z5 Series T readmill Owner's Guide 22 B asIc o peratIon Adjusting Speed and Incline three : B asIC o peratIon Speed C ontrol : use either the and keys by themselves to change sp ee d. Or , to quickly go to a sp ec ific sp ee d... ...enter a target spe e d with the numeric keys ... ...then press the small Enter key ... ...and then press either [...]

  • Page 25

    s toppIng Y our t readMIll s afelY s ettIng Y our W eIght Z5 Series T readmill Owner's Guide 23 B asIc o peratIon Setting Y our W eight three : B asIC o peratIon Inc line Cont rol : use either the up and down ke ys by themselves to change incline. Or , enter a t arget incline w ith the numeric ke ys , then press the small Enter key , and then [...]

  • Page 26

    Z5 Series T readmill Owner's Guide 24 B asIc o peratIon Calorie Expenditure Calculations three : B asIC o peratIon T rue treadmills use the calor ie expenditure formula as de scr ibe d in Gu idelines for E xerci se T esting and P re scr iption f rom the Amer ican College of Spor ts Me dicine. This is the mo st widely acc epted formula for runn[...]

  • Page 27

    u sIng the h ear t r ate t ransMItt er s tr ap M onItorIng Y our h ear t r ate Z5 Series T readmill Owner's Guide 25 B asIc o peratIon Hear t Rate Monitoring three : B asIC o peratIon The Z5 S eries ( e xcept the Z5 Non) can monitor your he art rate when you wear the transmitter strap provided. It will display it as a dig ital b eats - per-min[...]

  • Page 28

    Z5 Series T readmill Owner's Guide 26 B asIc o peratIon The Hear t R ate Display three : B asIC o peratIon B efore you star t your workout, a s you stand on or near the treadmill, you will k now the treadmill is properly receiving your he art rate signal by the f la shing LE Ds in the Heart Rate w indow . Once you st art your workout , your he[...]

  • Page 29

    t he s.o .f .t . s elec t s Y steM Z5 Series T readmill Owner's Guide 27 B asIc o peratIon S.O .F .T . S elec t (Z5.5 and Z5.4) three : B asIC o peratIon One part of T rue's unique cushioning and stability system is the S.O .F . T . System. I t cushions the initial impact of your foot plant near the front of the treadmill de ck , then tra[...]

  • Page 30

    [...]

  • Page 31

    Oper ation in Grea ter Detail In This Chapter: W orkout Setup P re-Set P rog ram O peration T uni ng Y our W orkout P re-Set P rog ram P rofile s chapter four Z5 Series T readmill Owner's Guide 29 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 R ate C[...]

  • Page 32

    [...]

  • Page 33

    W ork out S etup four : o peratIon In G reater d etaIl Z5 Series T readmill Owner's Guide 31 Confirm that the b o dy weight s etting is correct . If it is not , adjust it with the or numeric keys and press . F or a Q uick Start , simply press . The treadmill b elt will star t moving at 0.5 mph. During your workout, the treadmill will coun t do[...]

  • Page 34

    Z5 Series T readmill Owner's Guide 32 o peratIon In g reater d etaIl Pr e -Set Progr am Details (Not in Z5 Non) four : o peratIon In G reater d etaIl Press any E xpress Command key to sele ct a program. ( T o get more prog ram options , including re-s electing Manual, use the ke ys .)... ...adjust the star ting le vel using the ke ys ... ...Pr[...]

  • Page 35

    T uning Y our W orkout four : o peratIon In G reater d etaIl Z5 Series T readmill Owner's Guide 33 T o change le vel dur ing your workout, press . Press ke ys to change le vel, then press . If a new program is sele cted, it w ill join that program at the same point as the pre viously s elect - ed prog ram. T o change to another pre-se t progra[...]

  • Page 36

    Z5 Series T readmill Owner's Guide Pr e -Set Progr am Pr ofiles four : o peratIon In G reater d etaIl 34 o peratIon In g reater d etaIl Lev el Speed (MPH) Grade (%) Min Max M in 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.[...]

  • Page 37

    Pr e -Set Progr am Pr ofiles four : o peratIon In G reater d etaIl Z5 Series T readmill Owner's Guide 35 o peratIon In g reater d etaIl Lev el Speed (MPH) Grade (%) Min Max M in 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.[...]

  • Page 38

    [...]

  • Page 39

    37 Hear t R at e C ontr ol W orkouts In This Chapter: HRC W orkout Introduction F our K inds of Heart Rate C ontrol W orkouts The E a sy Step s to a Heart Rate Control W orkout M ore D et ails on Inter val HRC T ips on the W arm Up St age H ow the HRC S y stem C ontrols Y our Heart Rate E x amples of HRC W orkouts Cruise Control E x amples of W alk[...]

  • Page 40

    [...]

  • Page 41

    HRC Introduction f Ive : h ear t r ate C ontr ol w orkouts Z5 Series T readmill Owner's Guide 39 T rue’ s he art rate contr ol (HRC) workouts let the treadmill monitor your rela tive ex ercis e intensity by w ay of your he art rate, then automa tic ally adjust the workload to ke ep you at your target hear t rate and thus your de sired exer c[...]

  • Page 42

    f our B asIc k Inds of h ear t r ate c ontrol W orkouts t he e asY s teps to a h ear t r ate c ontrol W orkout Z5 Series T readmill Owner's Guide HRC T ypes and a W orkout Q uick-Guide fIve : h ear t r ate C ontrol w orkouts 40 V arious ty p es of Hear t Rate Control (HRC ) are available on Z5 Serie s treadmills (ex cept on the Z5 Non). This s[...]

  • Page 43

    Choices D uring W ork out Setup fIve : h ear t r ate C ontrol w orkouts Z5 Series T readmill Owner's Guide 41 5 - W arm up. A t the b eg inning of an HRC workout, the treadmill is in f ull Manual control mo de. Gradually increas e your work le vel to slowly rais e your hear t rate to within 10 b eats p er minute ( bpm) of your target he art ra[...]

  • Page 44

    d urIng Y our W orkout M ore d etaIls on I nterval hrc Z5 Series T readmill Owner's Guide During Y our W orkout fIve : h ear t r ate C ontrol w orkouts 42  Pressing any key other than or w ill exit HRC mode.  Adj ust your target hear t rate at any time dur ing your workout by pressing , using the ke ys a s nee de d, and pressing again. I[...]

  • Page 45

    T ips and How HRC W orks fIve : h ear t r ate C ontrol w orkouts Z5 Series T readmill Owner's Guide 43 Increas e spe e d and incline gradually to slowly inc rease your heart rate to within 10 bpm of your target. F or best results , you should take about five minutes to get to that p oint. The treadmill op erates in a manual control mode during[...]

  • Page 46

    e xaMples of hrc W orkouts c ruIse c ontrol Z5 Series T readmill Owner's Guide Examples and Cruise C ontrol fIve : h ear t r ate C ontrol w orkouts 44 1 - A user who physically c annot walk over 2.5 mph c an safely use he art rate contr ol by entering ma ximum spe ed of 2.5 in an HRC workout. 2 - A runner can r un up to a spe e d of 10 mph, wi[...]

  • Page 47

    More Examples fIve : h ear t r ate C ontrol w orkouts Z5 Series T readmill Owner's Guide 45 If you enter the HRC stage b elow 5 mph, the spe e d you enter w ill be the ma ximum sp e ed of your workout. If you like to walk at a maximum sp ee d of 3.8 mph, you should enter HRC at 3.8 mph. If you enter the HRC stage above 5 mph, you w ill have an[...]

  • Page 48

    I Mpor tant p oInts a Bout h ear t r ate c ontrol Z5 Series T readmill Owner's Guide Impor tant P oints About HRC fIve : h ear t r ate C ontrol w orkouts 46 The hear t rate monitor transmitter strap provide d w ith your treadmill should be worn directly against your sk in at about one inch b elow the p e ctoral muscles/brea st line. W omen sho[...]

  • Page 49

    HRC S afety fIve : h ear t r ate C ontrol w orkouts Z5 Series T readmill Owner's Guide 47 T wo us ers wear ing the same kind of transmitter at the same time and in close proximity may cause fals e hear t rate display readings . Use only the transmitter provided with your T r ue HRC T readmill or a P olar brand standard transmitter . T rue&apos[...]

  • Page 50

    [...]

  • Page 51

    chapter six 49 U ser P rog rams In This Chapter: H ow to Record and Run User P rog rams Z5 Series T readmill Owner's Guide 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 R ate Control W orkouts C hapter 6 : User Programs C hapter 7 : Designing an Exer[...]

  • Page 52

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  • Page 53

    How to Recor d and Run User Progr ams sIx : u ser p r oGrams Z5 Series T readmill Owner's Guide 51 During a manually-contr olle d workout, your Z5 Ser ies treadmill (e xcept the Z5 Non) alw ays "records " the changes you make in sp ee d or incline. Up to three of these re cordings can be saved a s User Programs that you c an "pl[...]

  • Page 54

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  • Page 55

    Designing an Ex ercise P rog ram In This Chapter: W hat i s the F .I. T . C oncept? Usin g the F . I. T . Concept Y our Fitness P rog ram Deter min ing Y our Needs Beg inni ng Y our E xercise P rog ram Est ablish ing and Mai ntaini ng Aero bic F itne ss Ma naging W ei ght Sport s T rain ing chapter sev en d esIgnIng an e xercIse p rogr aM Z5 Series[...]

  • Page 56

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  • Page 57

    The F .I.T . C oncept Defined seven : d esIGnInG an e xerCIse p roG ram Z5 Series T readmill Owner's Guide 55 The workout p or tion of your exer cise program consists of three major v ariables : F re quenc y , Intensity , and T ime. F requency: How Of ten Y ou Exercise Y ou should exer c ise three to five time s a we ek to improve your cardiov[...]

  • Page 58

    Z5 Series T readmill Owner's Guide More F .I.T . Conc ept Over view seven : d esIGnInG an e xerCIse p roG ram 56 As your f itness le vel improves, you will ne e d to increas e your workout intensity in order to reach your target hear t rate. The first increas e may b e ne cessar y after two to four we eks of reg ular ex er - cise. Ne ver exc e[...]

  • Page 59

    u sIng the f .I.t . c onc ept Y our f Itness p r ograM d eterMInIng Y our n eeds Utilizing the F .I.T . C oncept seven : d esIGnInG an e xerCIse p roG ram Z5 Series T readmill Owner's Guide 57 The F .I. T . concept and chart are desig ned to help you b egin a pro- gram tailore d to your nee ds . Y ou may w ish to ke ep an exercise lo g to moni[...]

  • Page 60

    Z5 Series T readmill Owner's Guide Beginning Y our F .I.T . Progr am seven : d esIGnInG an e xerCIse p roG ram 58 In addition to monitoring your hear t rate a s you exer cise, b e certain of how quickly your he art rate recovers . If your hear t rate is over 120 beat s per minute five minutes after exercising, or is higher than nor - mal the m[...]

  • Page 61

    Y our F .I.T . Progr am C ontinued seven : d esIGnInG an e xerCIse p roG ram Z5 Series T readmill Owner's Guide 59 W orkout: Brisk and Rhythmic Exercise The workout trains and conditions your he art , lung s , and muscles to operate more ef ficiently . Inc rease ex ercise in response to your he art rate to train and strengthen your cardiova sc[...]

  • Page 62

    Z5 Series T readmill Owner's Guide Establishing and Maintaining F itness seven : d esIGnInG an e xerCIse p roG ram 60 If you can sust ain 12 but not 20 continuous minutes of ex ercis e in your target hear t rate zone: Exercise three to f ive days a we ek . Rest at lea st two days p er we ek . T r y to reach and maintain 60-75 p ercen t of your[...]

  • Page 63

    s por ts t raInIng W eight and Spor ts T raining Progr ams seven : d esIGnInG an e xerCIse p roG ram Z5 Series T readmill Owner's Guide 61 T r y to reach and maintain 60-75 p ercen t of your ma ximum he art rate with mo derate exer cise. Exercise for 30-45 minutes at 60-65 percent of your t arget he art rate. Here are some tips to achie ving y[...]

  • Page 64

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  • Page 65

    C are and Maint enanc e In This Chapter: T readbelt Lu br ic ation Regular Cle ani ng T readbelt Ad justment T readbelt T ension 63 chapter eight Z5 Series T readmill Owner's Guide 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 R ate Control W orkouts[...]

  • Page 66

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  • Page 67

    L ubrication and Cleaning eIGht : C are and m aIntenanCe Z5 Series T readmill Owner's Guide 65 Y our T r ue treadmill is constructed of quality materials and manu- factured to provide many years of f aithful ser vice. Simple routine cleaning and a pre ventive maintenance program w ill extend the life of your treadmill. T o pre ve nt electr ica[...]

  • Page 68

    Z5 Series T readmill Owner's Guide T readbelt Adjustmen t eIGht : C are and m aIntenanCe 66 Exper t ser vice and maintenanc e at a rea sonable cost are available through your factor y- trained, authorized T rue de aler . The dealer maintains a stock of repair and replacement part s and ha s the tech - nical knowle dge to mee t your ser vice ne[...]

  • Page 69

    t readbelt t ension T readbelt T ension eIGht : C are and m aIntenanCe Z5 Series T readmill Owner's Guide 67 T o a ssure ma ximum life of the treadbelt , roller and drive motor , make sure the treadbelt tension is se t correctly . ( Y our treadb elt ha s be en properly tensioned at the factor y .) T urn b oth rear roller adjustment b olt s cou[...]

  • Page 70

    Z5 Series T readmill Owner's Guide Sympt om/S olution Guide eIGht : C are and m aIntenanCe 68 C are and M aintenanCe SY MPT OM CA USE SOLUTION Circuit breaker on treadmill tr ips when the p ower cord is plugged into wall. Circuit breaker on treadmill tr ips when inputting spe ed and starting . A. Damaged motor B. Damaged or defe ctive motor p [...]

  • Page 71

    Sympt om/S olution Guide eIGht : C are and m aIntenanCe Z5 Series T readmill Owner's Guide 69 C are and M aintenanCe SY MPT OM CA USE SOL UTION T readb elt tracks left to right A. Uneven f loor B. Rear roller not properly adjusted Move treadmill to e ven surface or le vel with shims. Se e Adjustment section. See Adjustment section. T readmill [...]

  • Page 72

    Z5 Series T readmill Owner's Guide Error Codes eIGht : C are and m aIntenanCe 70 E1:INC LINE Incline mov ing when not commanded to. E1:R A NG E Difference be tween zero po sition and maximum incline not suffic ient. E1:ST ALL Incline not mov ing when commanded to. E2:OVE R SPEED This er ror o ccurs when an accelera tion of greater than 2.1 mph[...]

  • Page 73

    d iagnostiCs - s er viCe M essages Ser vice Messages eIGht : C are and m aIntenanCe Z5 Series T readmill Owner's Guide 71 The following ser vice messages will b e displayed a s they o ccur , a s well as for the subse quent si x safety ke y insertions . These me ssages will b e dis - played until a ke y is presse d. E ver y time these messages [...]

  • Page 74

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  • Page 75

    Impor tant S afety Instruc tions In This Chapter: Revie w for Y our Safet y chapter nine 73 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 R ate Control W orkouts C hapter 7 : Designing an Exercise Program: The F .I.T . Concept C[...]

  • Page 76

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  • Page 77

    Review for Y our S afety nIne : I mpor tant s afety I nstruC tIons Z5 Series T readmill Owner's Guide 75 Whe n using thi s tre admill, ba sic pr ec autions should alway s be followed , including the following : Read all instr uctions before using this treadmill. Consult your physician before be ginning any ex ercise program. Do not us e if you[...]

  • Page 78

    Z5 Series T readmill Owner's Guide Review for Y our S afety nIne : I mpor tant s afety I nstruC tIons 76 Use a de dic ated 110 volt , alternating cur rent, 15 amp three-prong grounded outlet . Keep the p ower cord away f rom he ated surf aces . Never drop or ins ert any obje ct into any op ening . T o disconne ct, turn the p ower sw itch to th[...]

  • Page 79

    Review for Y our S afety nIne : I mpor tant s afety I nstruC tIons Z5 Series T readmill Owner's Guide 77 Keep the space behind and on b oth sides of the treadmill clear should you lose your balance. Allow only one p erson at a time on your machine. Do not op erate treadmill w ithout the safety ke y attached to the console and the lanyard clipp[...]

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    T ar get Hear t R at e Char t A Guide to Hel p Y ou P ick an I niti al T arget H e ar t R ate appendix a Z5 Series T readmill Owner's Guide 79[...]

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    a ppendIx a - t arget h ear t r ate c har t Z5 Series T readmill Owner's Guide 81 Remember to check with your physician before be ginning any ex ercise program. He can help determine an appropriate target heart rate. Medic ations of ten af fect hear t rate.[...]

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    ME T s T able H o w Spe ed and Inc line Affect W orkload , E xpre ssed in MET s appendix b Z5 Series T readmill Owner's Guide 83[...]

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    a ppendIx B - Me t s t aBle Z5 Series T readmill Owner's Guide 85[...]

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    ME T s Explanation and F ormulas The M etabolic F or mula s Behind Energ y E xpenditure E stimates appendix c Z5 Series T readmill Owner's Guide 87[...]

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    a ppendIx c - Me t s e xplanatIon and f orMulas Z5 Series T readmill Owner's Guide 89 As st ated earlier , the MET is a unit of exercise measurement that takes into account bo dy weight. Since energy expenditure in a weight -bear ing exer cise such as running , w alking , or stairclimbing is directly proportional to b ody weight, the formulas [...]

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    Specifications The Size and Per for mance Attr ibutes of Y our Z5 S er ie s T re adm ill appendix d Z5 Series T readmill Owner's Guide 91[...]

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    a ppendIx d - s peCIfICatIons Z5 Series T readmill Owner's Guide 93 Maximum spee d : Z5 & Z5.4: 10 mph. Z5.5: 12 mph. Inc line range: Z5, Z5.4, & Z5.5: 0 to 15%. Z5.5 Limite d: -3% to +12%. Dr ive motor : 3 hp . T readbelt are a : Z5: 20” x 54”; Z5.4: 22” x 54”; Z5.5: 22” x 60” . T readmill W e ight : Z5: 255 p ounds ; Z5.4[...]

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    Glossar y D efinitions of common ter m s u se d th rou ghout this document appendix e Z5 Series T readmill Owner's Guide 95[...]

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    a ppendIx e - g lossar Y Z5 Series T readmill Owner's Guide 97 A CSM : the Amer ican College of Sp ort s Medic ine, probably the single most -resp ecte d spor t s medic ine and exer c ise physiolog y organization. This do esn ’t mean the y ’ re alw ays right , howe ver , e ven on impor tant subject s , but if you don ’t know b etter , yo[...]

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    98 a ppendIx e - g lossar Y Z5 Series T readmill Owner's Guide chest strap, transmitter : use to de tect hear t rate, then transmit using a 5 kHz radio sig nal to a receiver in fitness equipment (or wristw atch). Orig inally invented by the Finnish company Polar in the e arly 1980s , this technolog y is now w idely available from other sources[...]

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    99 a ppendIx e - g lossar Y Z5 Series T readmill Owner's Guide Quinton, S chwinn, Stairmaster , Star T rac, T ectr ix , and T rott er . S ee fitlinxx.com/csafe/. exer cise : the dif feren t metabolic st ate during any activ ity greater than rest . More commonly , the voluntar y activ ity under taken for health and conditioning rea sons . exer [...]

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    100 fitness test, maximal : the only valid w ay to accurate ly determine maximal oxygen upt ake, using VO 2 monitoring . S e veral protocols exist, but in general a treadmill is use d and the ex ercis e intensity is gradually increa se d over a f ive to eight minute per iod. The subje ct is strongly encouraged to r un to absolute exhaustion which, [...]

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    101 Interv al workouts are popular b e cause the y are sup erior training for spor ts activ ities , which almo st always involve highly v ar y ing exer - cise intensities . Inter val workouts are not optimal for weight loss or weight control, since ste ady-st ate exer cise is most efficient for ma xi - mal total energy expende d for a given effort [...]

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    102 speed, simulated ground : applies the mea sured energ y expendi- ture to an outdoor bike e quation, producing a spe e d fee dback more applicable to an elliptical or exercise bike r ider . T -MET : a replacement for MET s that properly takes bo dy weight into acc ount. A T -MET = w atts / kg 2/3 , where watts is power applie d to an external ma[...]

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    Bibliogr aph y Referenc es and S elec ted Readings bibliogr aphy Z5 Series T readmill Owner ’ s Guide 103[...]

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    Bibliogr aph y 105 b ibliograph y Z5 Series T readmill O wner ’ s Guide American Colle ge of Sport s Me dicine, A C SM' s Gu idelines for E xerci se T esting and P re scr iption . 6th e dition. Philadelphia: Lippincott W illiams & W ilkins , 2000. F e ynman, Richard P ., The Feynman Lectures on Physics . Or iginal edition. B o ston: Addi[...]

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    Bibliogr aph y 106 b ibliograph y Z5 Series T readmill Owner ’ s Guide Robergs , Rob ert A . and L andwehr , Rober to. (2002) The Surpr ising Histor y of the "HRma x = 220 - age " Equation. Journal of E xercise Physiology , 5(2). I SSN 1097-9751.2 Article U RL : < htt p://w w w .as ep.org/Documents/Rob ergs2.pdf > Journal UR L : &[...]

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    T rue offers a full line of leading edge Cardio vascular and F lexibility equipment. T rueStretch Flexibility Unit Z S eries T readmills Z S eries Bikes[...]

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    Founded 1981 865 Hoff Road O’F allon, MO 63366 800.426.6570 truefitness.c om ©2005 TRUE FITNESS TECHNOLOGY , INC. TRUE is a registered trademark of TRUE FITNESS. Specifications subject to change. Revision: 8/2005 Part: 00392700[...]