TRUE Z5 Series - Manuals

Z 5 S e r i e s T r e a d m i l l O w n e r ' s G u i d e I n tr oduc tI on Top Features one : I ntroduCtIon Z5.4 HRC • Light-blue backlit LCD display with 7 x 20 progress matrix four pre-set workout programs • User programs • Heart rate control: one time-based heart rate workout, four distance-base...

Z 5 S e r i e s T r e a d m i l l O w n e r ' s G u i d e I n tr oduc tIon More on Top Features one : I ntroduCtIon Z5.5 Limited • Same as Z5.5 HRC but with –3% decline and motorized S.O.F.T. Select adjustable softness running surface For your maximum safety and comfort, make sure you read Chapter 9...

Z 5 S e r i e s T r e a d m i l l O w n e r ' s G u i d e Where to Go From Here one : I ntroduCtIon 8 I n tr oduc tI on Chapter 1: Introduction. Introduces key features, as well as a guide on where to go next in this manual. Chapter 2: The Console. Describes each console key and display window. Chap...

Where To Go From Here one : I ntroduCtIon Z 5 S e r i e s T r e a d m i l l O w n e r ' s G u i d e 9 I n tr oduc tIon 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. Appendi...

The Console In This Chapter: Lower Console Limited Console HRC Model Console Standard Console chapter two Z 5 S e r i e s T r e a d m i l l O w n e r ' s G u i d e 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...

14 t he c onsole Z5.5 Limited t wo : t he C onsole D istanc e M iles tr av eled in 0.01 mile incr emen ts up to 9.99 miles , or 0.10 mile incr emen ts past 10 miles . C an also be set to coun t do wn. Gr ade Incline in per cen t g rade in 0.5% incr emen ts . Time Time remaining in your w or kout. (T...

5 5 0 Z T X T r e a d m i l l O w n e r ' s G u i d e 15 t he c onsole Z5.5 HRC two : t he C onsole Z 5 S e r i e s T r e a d m i l l O w n e r ' s G u i d e D istanc e M iles tr av eled in 0.01 mile incr emen ts up to 9.99 miles , or 0.10 mile incr emen ts past 10 miles . C an also be set to coun t...

18 t he c onsole Z 5 S e r i e s T r e a d m i l l O w n e r ' s G u i d e Z5 Standard two : B asIC o peratIon D istanc e M iles tr av eled in 0.01 mile incr emen ts up to 9.99 miles , or 0.10 mile incr emen ts past 10 miles . C an also be set to coun t do wn. Gr ade Incline in per cen t g rade in 0...

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...

Z 5 S e r i e s T r e a d m i l l O w n e r ' s G u i d e 21 B asIc o pera tIon Starting Your Treadmill three : B asIC o peratIon 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...

Z 5 S e r i e s T r e a d m i l l O w n e r ' s G u i d e 22 B as Ic o per a tI on Adjusting Speed and Incline three : B asIC o peratIon 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... .....

s toppIng Y our t readMIll s afelY s ettIng Y our W eIght Z 5 S e r i e s T r e a d m i l l O w n e r ' s G u i d e 2 B asIc o pera tIon Setting Your Weight three : B asIC o peratIon Incline Control : use either the up and down keys by themselves to change incline. Or, enter a target incline with th...

Z 5 S e r i e s T r e a d m i l l O w n e r ' s G u i d e 24 B as Ic o per a tI on Calorie Expenditure Calculations three : B asIC o peratIon True treadmills use the calorie expenditure formula as described in Guidelines for Exercise Testing and Prescription from the American College of Sports Medic...

u sIng the h eart r ate t ransMItter s trap M onItorIng Y our h eart r ate Z 5 S e r i e s T r e a d m i l l O w n e r ' s G u i d e 25 B asIc o pera tIon Heart Rate Monitoring three : B asIC o peratIon The Z5 Series ( except the Z5 Non) can monitor your heart rate when you wear the transmitter stra...

Z 5 S e r i e s T r e a d m i l l O w n e r ' s G u i d e 2 B as Ic o per a tI on The Heart Rate Display three : B asIC o peratIon 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 th...

Operation in Greater Detail In This Chapter: Workout Setup Pre-Set Program Operation Tuning Your Workout Pre-Set Program Profiles chapter four Z 5 S e r i e s T r e a d m i l l O w n e r ' s G u i d e 29 C hapter 1: Introduction C hapter 2: The Console C hapter 3: Basic Operation C hapter 4: Operati...

Z 5 S e r i e s T r e a d m i l l O w n e r ' s G u i d e 2 o per a tI on In g r ea ter d eta Il Pre-Set Program Details (Not in Z5 Non) four : o peratIon In G reater d etaIl Press any Express Command key to select a program. (To get more program options, including re-selecting Manual, use the keys....

Tuning Your Workout four : o peratIon In G reater d etaIl Z 5 S e r i e s T r e a d m i l l O w n e r ' s G u i d e 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 select...

Z 5 S e r i e s T r e a d m i l l O w n e r ' s G u i d e Pre-Set Program Profiles four : o peratIon In G reater d etaIl 4 o per a tI on In g r ea ter d eta Il 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 ...

Pre-Set Program Profiles four : o peratIon In G reater d etaIl Z 5 S e r i e s T r e a d m i l l O w n e r ' s G u i d e 5 o pera tIon In g r eater d eta Il 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...

Heart Rate Control Workouts 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 Ex...

HRC Introduction f Ive : h eart r ate C ontrol w orkouts Z 5 S e r i e s T r e a d m i l l O w n e r ' s G u i d e 9 True’s heart rate control (HRC) workouts let the treadmill monitor your relative exercise intensity by way of your heart rate, then automatically adjust the workload to keep you at yo...

f our B asIc k Inds of h eart r ate c ontrol W orkouts t he e asY s teps to a h eart r ate c ontrol W orkout Z 5 S e r i e s T r e a d m i l l O w n e r ' s G u i d e HRC Types and a Workout Quick-Guide fIve : h eart r ate C ontrol w orkouts 40 Various types of Heart Rate Control (HRC) are available...

Choices During Workout Setup fIve : h eart r ate C ontrol w orkouts Z 5 S e r i e s T r e a d m i l l O w n e r ' s G u i d e 41 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...

d urIng Y our W orkout M ore d etaIls on I nterval hrc Z 5 S e r i e s T r e a d m i l l O w n e r ' s G u i d e During Your Workout fIve : h eart r ate C ontrol w orkouts 42 Pressing any key other than or will exit HRC mode. Adjust your target heart rate at any time during your workout by pressing ...

Tips and How HRC Works fIve : h eart r ate C ontrol w orkouts Z 5 S e r i e s T r e a d m i l l O w n e r ' s G u i d e 4 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...

e xaMples of hrc W orkouts c ruIse c ontrol Z 5 S e r i e s T r e a d m i l l O w n e r ' s G u i d e Examples and Cruise Control fIve : h eart r ate C ontrol w orkouts 44 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 ...

More Examples fIve : h eart r ate C ontrol w orkouts Z 5 S e r i e s T r e a d m i l l O w n e r ' s G u i d e 45 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....

I Mportant p oInts a Bout h eart r ate c ontrol Z 5 S e r i e s T r e a d m i l l O w n e r ' s G u i d e Important Points About HRC fIve : h eart r ate C ontrol w orkouts 4 The heart rate monitor transmitter strap provided with your treadmill should be worn directly against your skin at about one i...

HRC Safety fIve : h eart r ate C ontrol w orkouts Z 5 S e r i e s T r e a d m i l l O w n e r ' s G u i d e 4 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 Tread...

chapter six 49 User Programs In This Chapter: How to Record and Run User Programs Z 5 S e r i e s T r e a d m i l l O w n e r ' s G u i d e C hapter 1: Introduction C hapter 2: The Console C hapter 3: Basic Operation C hapter 4: Operation in Greater Detail C hapter 5: Heart Rate Control Workouts C h...

Designing an Exercise Program 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 d es IgnIng an e x er c Ise p r o...

The F.I.T. Concept Defined seven : d esIGnInG an e xerCIse p roGram Z 5 S e r i e s T r e a d m i l l O w n e r ' s G u i d e 55 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 thre...

Z 5 S e r i e s T r e a d m i l l O w n e r ' s G u i d e More F.I.T. Concept Overview seven : d esIGnInG an e xerCIse p roGram 5 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 t...

Your F.I.T. Program Continued seven : d esIGnInG an e xerCIse p roGram Z 5 S e r i e s T r e a d m i l l O w n e r ' s G u i d e 59 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...

Z 5 S e r i e s T r e a d m i l l O w n e r ' s G u i d e Establishing and Maintaining Fitness seven : d esIGnInG an e xerCIse p roGram 0 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 wee...

s ports t raInIng Weight and Sports Training Programs seven : d esIGnInG an e xerCIse p roGram Z 5 S e r i e s T r e a d m i l l O w n e r ' s G u i d e 1 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 ta...

Care and Maintenance In This Chapter: Treadbelt Lubrication Regular Cleaning Treadbelt Adjustment Treadbelt Tension chapter eight Z 5 S e r i e s T r e a d m i l l O w n e r ' s G u i d e C hapter 1: Introduction C hapter 2: The Console C hapter 3: Basic Operation C hapter 4: Operation in Greater De...

Lubrication and Cleaning eIGht : C are and m aIntenanCe Z 5 S e r i e s T r e a d m i l l O w n e r ' s G u i d e 5 Your True treadmill is constructed of quality materials and manu- factured to provide many years of faithful service. Simple routine cleaning and a preventive maintenance program will ...

Z 5 S e r i e s T r e a d m i l l O w n e r ' s G u i d e Treadbelt Adjustment eIGht : C are and m aIntenanCe 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 t...

t readbelt t ension Treadbelt Tension eIGht : C are and m aIntenanCe Z 5 S e r i e s T r e a d m i l l O w n e r ' s G u i d e 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...

Z 5 S e r i e s T r e a d m i l l O w n e r ' s G u i d e Symptom/Solution Guide eIGht : C are and m aIntenanCe 8 C ar e and M ain tenan C e 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...

Z 5 S e r i e s T r e a d m i l l O w n e r ' s G u i d e Error Codes eIGht : C are and m aIntenanCe 0 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...

d iagnostiCs - s erviCe M essages Service Messages eIGht : C are and m aIntenanCe Z 5 S e r i e s T r e a d m i l l O w n e r ' s G u i d e 1 The following service messages will be displayed as they occur, as well as for the subsequent six safety key insertions. These messages will be dis- played un...

Important Safety Instructions In This Chapter: Review for Your Safety 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: Heart Rate Control Workouts C hapter 7: Designing an Exercise ...

Target Heart Rate Chart A Guide to Help You Pick an Initial Target Heart Rate appendix a Z 5 S e r i e s T r e a d m i l l O w n e r ' s G u i d e 9

METs Table How Speed and Incline Affect Workload, Expressed in METs appendix b Z 5 S e r i e s T r e a d m i l l O w n e r ' s G u i d e 8

METs Explanation and Formulas The Metabolic Formulas Behind Energy Expenditure Estimates appendix c Z 5 S e r i e s T r e a d m i l l O w n e r ' s G u i d e 8

a ppendIx c - Met s e xplanatIon and f orMulas Z 5 S e r i e s T r e a d m i l l O w n e r ' s G u i d e 89 As stated earlier, 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 stairclimbi...

Specifications The Size and Performance Attributes of Your Z5 Series Treadmill appendix d Z 5 S e r i e s T r e a d m i l l O w n e r ' s G u i d e 91

Glossary Definitions of common terms used throughout this document appendix e Z 5 S e r i e s T r e a d m i l l O w n e r ' s G u i d e 95

100 fitness test, maximal : the only valid way to accurately determine maximal oxygen uptake, using VO 2 monitoring. Several protocols exist, but in general a treadmill is used and the exercise intensity is gradually increased over a five to eight minute period. The subject is strongly encouraged to...

Bibliography References and Selected Readings bibliography Z 5 S e r i e s T r e a d m i l l O w n e r ’ s G u i d e 10

Bibliography 105 b ibliog raphy Z 5 S e r i e s T r e a d m i l l O w n e r ’ s G u i d e American College of Sports Medicine, ACSM's Guidelines for Exercise Testing and Prescription . 6th edition. Philadelphia: Lippincott Williams & Wilkins, 2000. Feynman, Richard P., The Feynman Lectures on Ph...