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True Z5 Elliptical manual

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Table of contents for the manual

  • Page 1

    T able of Cont ents Z5 Elliptical Owner’s Guide 1 - Quick Star t It’s easy to use y our new elliptical. 2 - Riding Y our Elliptical Basic operation of ev er ything e xcept the console. 4 - Manual and Pre-Set Programs Details on basic ex ercise modes. 5 - Hear t Rate Control F oolproof hear t rat e f eedback work outs. 6 - Creating an Exercise P[...]

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    Quic k S t ar t In This Chapt er: Just Get on and Ride! Starting Up Change Workouts Any Time You Want Pausing Your Workout Change the Data Display chapt er one Z5 Elliptical Owner’s Guide 3 C HAPT ER 1: Quick Start C HAPTER 2: Riding Y our Elliptical C HAPTER 3: The Display C HAPTER 4: Manual and Pre-Set Pr ograms C HAPTER 5: Heart Rate Control C[...]

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    The best way to learn to use the Z5 Elliptical is to keep pressing keys to see what happens — explore it at your own pace. R EMEMBER : the Z5 elliptical must be plugged into a wall outlet using the supplied wall transformer. The power input jack is located in the rear of the elliptical. The Z5.1 elliptical is self-powering, so it does not have a [...]

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    Riding Y our Elliptical In This Chapt er: Getting Comfortable Using Your Heart Rate to Exercise Using the Chest Strap Using Contact Heart Rate Getting the Best Results Possible chapt er two Z5 Elliptical Owner’s Guide 7 C HAPTER 1: Quick Start C HAPT ER 2: Riding Your Elliptical C HAPTER 3: The Display C HAPTER 4: Manual and Pre-Set Pr ograms C H[...]

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    Getting Comf or table R IDING Y OUR E LLIPTICAL Z5 Elliptical Owner’s Guide 9 R IDING Y OUR E LLIPTICAL Set your weight before every workout. This allows the Z5 Elliptical to control your workout more effectively. The body weight setting does not affect the calorie expenditure calculation. Unlike treadmills or other weight-bearing exercises, calo[...]

  • Page 10

    Z5 Elliptical Owner’s Guide Using the Ex ercise Arms R IDING Y OUR E LLIPTICAL 10 R IDING Y OUR E LLIPTICAL You have three hand and arm options when exercising: Use the upper-body exercise arms. The elliptical's motion will complement your body's natural rhythm, encouraging extra exercise from your upper body and making for an easy exer[...]

  • Page 11

    Other Options R IDING Y OUR E LLIPTICAL Z5 Elliptical Owner’s Guide 11 R IDING Y OUR E LLIPTICAL Use the balance bar. Again, grasp the handles with a relaxed grip. Keep your hands free. Use caution with this method, as this requires good balance and exercise form. Many exercisers use all three options during their workout.[...]

  • Page 12

    12 R IDING Y OUR E LLIPTICAL Z5 Elliptical Owner’s Guide Monit oring Y our Hear t Rat e R IDING Y OUR E LLIPTICAL Breathe in a regular and relaxed manner. Many exercisers do not breathe enough, which reduces their exercise capacity and comfort. You might want to try breathing deeper and more frequently to see if it helps your exercise regime. The[...]

  • Page 13

    Chest Strap Use R IDING Y OUR B IKE Z5 Elliptical Owner’s Guide 13 R IDING Y OUR E LLIPTICAL When you wear a Polar® or compatible transmitter strap, the elliptical will display your heart rate as a digital beats-per- minute (bpm) readout. The transmitter strap should be worn directly against your skin, about one inch below the pectoral muscles/b[...]

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    The Displa y In This Chapt er: Your Display The Upper Panel The Lower Panel chapt er three Z5 Elliptical Owner’s Guide 15 C HAPTER 1: Quick Start C HAPTER 2: Riding Y our Elliptical C HAPT ER 3: The Display C HAPTER 4: Manual and Pre-Set Pr ograms C HAPTER 5: Heart Rate Control C HAPTER 6: Creating an Ex ercise Plan C HAPTER 7: Care and Maint ena[...]

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    Y our Displa y T HE D ISPLA Y Z5 Elliptical Owner’s Guide 17 T HE D ISPLA Y The elliptical display has two jobs: to let you control the elliptical operation, and to give you feedback about your workout. The controls are simple and designed to be foolproof; it's hard to press a "wrong" key. You can monitor eight different kinds of p[...]

  • Page 18

    Z5 Elliptical Owner’s Guide The Upper Panel T HE D ISPLA Y 18 T HE D ISPLA Y W ork Level: The selected w orkout lev el. Time: The amount of time remaining in your w orkout. If you press , this becomes elapsed time: how long you'v e been working out so far . * Distance: an estimat e of your walking or running distance f or a comparable amount[...]

  • Page 19

    The Low er Panel T HE D ISPLA Y Z5 Elliptical Owner’s Guide 19 T HE D ISPLA Y W orkload: Adjusts workload up and down. K eys repeat if held down. Numeric: Used for data entr y in work out setup. During a work out, used to change workload b y entering a numeric value and pressing . Clear: Zeros-out current data entr y . Enter: Accepts the current [...]

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    Manual and Pre-Set Programs In This Chapt er: How These Modes Work Program Profiles How Your Elliptical Controls Your Workout chapt er f our Z5 Elliptical Owner’s Guide 21 C HAPTER 1: Quick Start C HAPTER 2: Riding Y our Elliptical C HAPTER 3: The Display C HAPT ER 4: Manual and Pre -S S et Programs C HAPTER 5: Heart Rate Control C HAPTER 6: Crea[...]

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    How These Modes W ork M ANUAL AND P RE -S ET P R OGRAMS Z5 Elliptical Owner’s Guide 23 Manual mode changes workload in roughly 10-watt increments. The faster you pedal, the more power is required, just like walking or riding an outdoor bike. Three different preset programs are available:   C-V Workout , with the workload gradually rising un[...]

  • Page 24

    Z5 Elliptical Owner’s Guide Program Pr ofiles M ANUAL AND P RE -S ET P R OGRAMS 24 M ANUAL AND P RE - SET P ROGRAMS C-V W orkout W eight Loss P ROGRAM P ROFILES[...]

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    Program Pr ofiles M ANUAL AND P RE -S ET P R OGRAMS Z5 Elliptical Owner’s Guide 25 M ANUAL AND P RE -S ET P ROGRAMS Hill Inter val[...]

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    Hear t Rate Control In This Chapt er: Constant HRC HRC Options and Information Target Heart Rate Chart Heart Rate Control Programs Important Points About HRC chapt er fiv e Z5 Elliptical Owner’s Guide 27 C HAPTER 1: Quick Start C HAPTER 2: Riding Y our Elliptical C HAPTER 3: The Display C HAPTER 4: Manual and Pre-Set Pr ograms C HAPT ER 5: Heart [...]

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    Constant HRC H EART R AT E C ONTROL Z5 Elliptical Owner’s Guide 29 True's heart rate control (HRC) workout lets the elliptical monitor your relative exercise intensity by way of your heart rate, then automatically adjust the workload to keep you at your desired exercise intensity. Your heart rate is a good measure of your body's exercis[...]

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    Z5 Elliptical Owner’s Guide HRC Options and Information H EART R AT E C ONTROL 30 The Z5 Elliptical has two types of heart rate control:   Constant : pick a target heart rate, and the elliptical will control your workout from the very beginning so that you reach your target within five to seven minutes.   Cruise Control : while in any[...]

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    T arget Hear t Rat e Char t H EART R AT E C ONTROL Z5 Elliptical Owner’s Guide 31 H EART R AT E C ONTROL T ARGET H EART R AT E C HART[...]

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    Z5 Elliptical Owner’s Guide Hear t Rat e Control Programs H EART R AT E C ONTROL 32 Constant HRC is the best-known type of HRC, and is the easiest to use. The elliptical will gradually raise your heart rate so that you reach your target within 5 to 7 minutes. Note that as you tire during your workout, especially in the last third, workload will u[...]

  • Page 33

    Impor tant P oints About HRC H EART R AT E C ONTROL Z5 Elliptical Owner’s Guide 33 The heart rate monitor transmitter strap should be worn according to the guidelines in Chapter 2 . If the transmitter strap is adjusted or moved while exercising, heart rate monitoring may be temporarily affected. If communication is lost for 30 seconds, the ellipt[...]

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    Creating an Ex ercise Plan In This Chapt er: The F.I.T. Concept Defined Utilizing the F.I.T. Concept Beginning Your F.I.T. Program Establishing and Maintaining Fitness Weight Management A Sports Training Program chapt er six Z5 Elliptical Owner’s Guide 35 C HAPTER 1: Quick Start C HAPTER 2: Riding Y our Elliptical C HAPTER 3: The Display C HAPTER[...]

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    The F .I.T . Concept Defined C REA TING AN E XER CISE P LAN Z5 Elliptical Owner’s Guide 37 The workout portion of your exercise program consists of three major variables: Frequency, Intensity, and Time. F requency: How Often You Exercise You should exercise three to five times a week to improve your cardiovascular and muscle fitness. Improvements[...]

  • Page 38

    Z5 Elliptical Owner’s Guide More F .I.T . Concept Over vie w C REA TING AN E XER CISE P LAN 38 regular exercise. Never exceed your target heart rate zone. Increase the workload on the elliptical to raise your heart rate to the level recommended by your doctor. METs One MET is the amount of energy your body uses when you're resting. If a phys[...]

  • Page 39

    Utilizing the F .I.T . Concept C REA TING AN E XER CISE P LAN Z5 Elliptical Owner’s Guide 39 The F.I.T. concept is 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 Elliptical. Using the elliptical regularly may increase [...]

  • Page 40

    Z5 Elliptical Owner’s Guide Beginning Y our F .I.T . Program C REA TING AN E XER CISE P LAN 40 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, your exe[...]

  • Page 41

    Y our F .I.T . Program Continued C REA TING AN E XER CISE P LAN Z5 Elliptical Owner’s Guide 41 Workout: 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 on exerci[...]

  • Page 42

    Z5 Elliptical Owner’s Guide Establishing and Maintaining Fitness C REA TING AN E XER CISE P LAN 42 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 moderate rhy[...]

  • Page 43

    W eight Management C REA TING AN E XER CISE P LAN Z5 Elliptical Owner’s Guide 43 Consistent aerobic exercise will help you change your body composition by lowering your percentage of body fat. If weight loss is a goal, combine an increase in the length of your workouts with a moderate decrease in caloric intake. For weight control, how long and h[...]

  • Page 44

    Z5 Elliptical Owner’s Guide A Spor ts T raining Program C REA TING AN E XERCISE P LAN 44 When you are training to improve strength and performance: Exercise four to five days a week. Alternate exercise days and intervals of hard to very hard exercise with easy to moderate exercise. Exercise for 30 minutes or longer. Warning : these strategies are[...]

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    Care and Maintenance In This Chapt er: How to Care for Your Elliptical chapt er se ve n Z5 Elliptical Owner’s Guide 47 C HAPTER 1: Quick Start C HAPTER 2: Riding Y our Elliptical C HAPTER 3: The Display C HAPTER 4: Manual and Pre-Set Pr ograms C HAPTER 5: Heart Rate Control C HAPTER 6: Creating an Ex ercise Plan C HAPT ER 7: Care and Maintenance [...]

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    K eeping Y our Elliptical Clean C ARE AND M AINTENANCE Z5 Elliptical Owner’s Guide 49 C ARE AND M AINTENANCE Your Z5 Elliptical doesn't require any routine maintenance, not even lubrication. Keeping it clean is the most important task. After every workout: Perspiration should be wiped from the control console, shrouds. Weekly: Wipe down your[...]

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    Impor t ant Saf ety Ins tructions In This Chapt er: Review for Your Safety chapt er eight Z5 Elliptical Owner’s Guide 51 C HAPTER 1: Quick Start C HAPTER 2: Riding Y our Elliptical C HAPTER 3: The Display C HAPTER 4: Manual and Pre-Set Pr ograms C HAPTER 5: Heart Rate Control C HAPTER 6: Creating an Ex ercise Plan C HAPTER 7: Care and Maint enanc[...]

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    R evie w for Y our Safe ty I MPORT ANT S AFET Y I NFORMA TION Z5 Elliptical Owner’s Guide 53 When using this exercise elliptical, basic precautions should always be followed, including the following: Read all instructions before using this exercise elliptical. Consult your physician before beginning any exercise program. Do not use if you have an[...]

  • Page 54

    Z5 Elliptical Owner’s Guide R evie w for Y our Safe ty I MPORT ANT S AFET Y I NFORMA TION 54 Other safety precautions: Close supervision is necessary when this exercise elliptical is being used by or near children, or disabled persons. Use this exercise elliptical only for its intended use as described in this manual. Do not use attachments not r[...]

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    Elliptical Specifications In This Chapt er: Physical Specifications chapt er nine Z5 Elliptical Owner’s Guide 57 C HAPTER 1: Quick Start C HAPTER 2: Riding Y our Elliptical C HAPTER 3: The Display C HAPTER 4: Manual and Pre-Set Pr ograms C HAPTER 5: Heart Rate Control C HAPTER 6: Creating an Ex ercise Plan C HAPTER 7: Care and Maint enance C HAPT[...]

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    Ph ysical Specifications S PECIFICA TIONS Z5 Elliptical Owner’s Guide 59 Workload Range: 30 - 350 watts. Weight: 365 pounds Maximum User Weight: 300 pounds. Workload Control System: Z5.1: self-generating electromagnetic braking. Z5: electromechanically adjustable eddy current braking. S PECIFICA TIONS S PECIFICA TIONS[...]