Page 3 - Just Get on and Ride!; chapter one; Z 5 E l l i p t i c a l O w n e r ’ s G u i d e
Quick Start In This Chapter: Just Get on and Ride! Starting Up Change Workouts Any Time You Want Pausing Your Workout Change the Data Display chapter one Z 5 E l l i p t i c a l O w n e r ’ s G u i d e 3 C HAPTER 1: Quick Start C HAPTER 2: Riding Your Elliptical C HAPTER 3: The Display C HAPTER 4: M...
Page 5 - UICK
The best way to learn to use the Z5 Elliptical is to keeppressing keys to see what happens — explore it at your ownpace. R EMEMBER : the Z5 elliptical must be plugged into a wall outlet using the supplied wall transformer. The power input jack islocated in the rear of the elliptical. The Z5.1 ellipt...
Page 7 - Getting Comfortable; chapter two
Riding Your Elliptical In This Chapter: Getting Comfortable Using Your Heart Rate to Exercise Using the Chest Strap Using Contact Heart Rate Getting the Best Results Possible chapter two Z 5 E l l i p t i c a l O w n e r ’ s G u i d e 7 C HAPTER 1: Quick Start C HAPTER 2: Riding Your Elliptical C HA...
Page 10 - Using the Exercise Arms; SING THE
Z 5 E l l i p t i c a l O w n e r ’ s G u i d e Using the Exercise 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 naturalrhythm, encouraging extra e...
Page 11 - Other Options
Other Options R IDING Y OUR E LLIPTICAL Z 5 E l l i p t i c a l O w n e r ’ s G u i d e 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 balanceand exercise form. Many exercisers ...
Page 12 - Monitoring Your Heart Rate; REATHING
12 R IDING Y OUR E LLIPTICAL Z 5 E l l i p t i c a l O w n e r ’ s G u i d e Monitoring Your Heart Rate R IDING Y OUR E LLIPTICAL Breathe in a regular and relaxed manner. Many exercisers donot breathe enough, which reduces their exercise capacity andcomfort. You might want to try breathing deeper an...
Page 13 - Chest Strap Use; HEST
Chest Strap Use R IDING Y OUR B IKE Z 5 E l l i p t i c a l O w n e r ’ s G u i d e 13 R IDING Y OUR E LLIPTICAL When you wear a Polar® or compatible transmitter strap, theelliptical will display your heart rate as a digital beats-per-minute (bpm) readout. The transmitter strap should be worndirectl...
Page 15 - Your Display; chapter three
The Display In This Chapter: Your Display The Upper Panel The Lower Panel chapter three Z 5 E l l i p t i c a l O w n e r ’ s G u i d e 15 C HAPTER 1: Quick Start C HAPTER 2: Riding Your Elliptical C HAPTER 3: The Display C HAPTER 4: Manual and Pre-Set Programs C HAPTER 5: Heart Rate Control C HAPTE...
Page 17 - ISPLA
Your Display T HE D ISPLAY Z 5 E l l i p t i c a l O w n e r ’ s G u i d e 17 T HE D ISPLA Y The elliptical display has two jobs: to let you control theelliptical operation, and to give you feedback about yourworkout. The controls are simple and designed to befoolproof; it's hard to press a "wro...
Page 18 - The Upper Panel
Z 5 E l l i p t i c a l O w n e r ’ s G u i d e The Upper Panel T HE D ISPLAY 18 T HE D ISPLA Y W or k Le vel: The select ed w ork out le vel. Time: The amount of time remaining in y our w ork out. If y ou press , this becomes elapsed time: ho w long y ou'v e been w orking out so f ar .* Distance: a...
Page 19 - The Lower Panel
The Lower Panel T HE D ISPLAY Z 5 E l l i p t i c a l O w n e r ’ s G u i d e 19 T HE D ISPLA Y W or kload: Adjusts w orkload up and do wn. K eys repeat if held do wn. Numeric: Used f or data entr y in w ork out setup. During a w ork out, used t o change w orkload b y ent ering a numeric value and p...
Page 21 - Programs; How These Modes Work; chapter four
Manual and Pre-Set Programs In This Chapter: How These Modes Work Program Profiles How Your Elliptical Controls Your Workout chapter four Z 5 E l l i p t i c a l O w n e r ’ s G u i d e 21 C HAPTER 1: Quick Start C HAPTER 2: Riding Your Elliptical C HAPTER 3: The Display C HAPTER 4: Manual and Pre-S...
Page 23 - ANUAL
How These Modes Work M ANUAL AND P RE -S ET P ROGRAMS Z 5 E l l i p t i c a l O w n e r ’ s G u i d e 23 Manual mode changes workload in roughly 10-wattincrements. The faster you pedal, the more power is required,just like walking or riding an outdoor bike. Three different preset programs are availa...
Page 24 - Program Profiles; Weight Loss; ROGRAM
Z 5 E l l i p t i c a l O w n e r ’ s G u i d e Program Profiles M ANUAL AND P RE -S ET P ROGRAMS 24 M ANU AL AND P RE - SET P R OGRAMS C-V Workout Weight Loss P ROGRAM P ROFILES
Page 25 - Hill Interval
Program Profiles M ANUAL AND P RE -S ET P ROGRAMS Z 5 E l l i p t i c a l O w n e r ’ s G u i d e 25 M ANU ALAND P RE -S ET P R OGRAMS Hill Interval
Page 27 - Constant HRC; chapter five
Heart Rate Control In This Chapter: Constant HRC HRC Options and Information Target Heart Rate Chart Heart Rate Control Programs Important Points About HRC chapter five Z 5 E l l i p t i c a l O w n e r ’ s G u i d e 27 C HAPTER 1: Quick Start C HAPTER 2: Riding Your Elliptical C HAPTER 3: The Displ...
Page 29 - ONSTANT; HRC
Constant HRC H EART R ATE C ONTROL Z 5 E l l i p t i c a l O w n e r ’ s G u i d e 29 True's heart rate control (HRC) workout lets the ellipticalmonitor your relative exercise intensity by way of your heartrate, then automatically adjust the workload to keep you atyour desired exercise intensity. Yo...
Page 30 - HRC Options and Information
Z 5 E l l i p t i c a l O w n e r ’ s G u i d e HRC Options and Information H EART R ATE 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 f...
Page 31 - Target Heart Rate Chart; ARGET
Target Heart Rate Chart H EART R ATE C ONTROL Z 5 E l l i p t i c a l O w n e r ’ s G u i d e 31 H EART R AT E C ONTR OL T ARGET H EART R ATE C HART
Page 32 - Heart Rate Control Programs; RUISE
Z 5 E l l i p t i c a l O w n e r ’ s G u i d e Heart Rate Control Programs H EART R ATE C ONTROL 32 Constant HRC is the best-known type of HRC, and is theeasiest to use. The elliptical will gradually raise your heart rateso that you reach your target within 5 to 7 minutes. Note that as you tire dur...
Page 33 - Important Points About HRC
Important Points About HRC H EART R ATE C ONTROL Z 5 E l l i p t i c a l O w n e r ’ s G u i d e 33 The heart rate monitor transmitter strap should be wornaccording to the guidelines in Chapter 2 . If the transmitter strap is adjusted or moved while exercising,heart rate monitoring may be temporaril...
Page 35 - Establishing and Maintaining Fitness; chapter six
Creating an Exercise Plan In This Chapter: 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 chapter six Z 5 E l l i p t i c a l O w n e r ’ s G u i d e 35 C HAPTER 1: Quick Start C H...
Page 37 - requency: How Often You Exercise; HAT IS THE
The F.I.T. Concept Defined C REATING AN E XERCISE P LAN Z 5 E l l i p t i c a l O w n e r ’ s G u i d e 37 The workout portion of your exercise program consists ofthree major variables: Frequency, Intensity, and Time. F requency: How Often You Exercise You should exercise three to five times a week ...
Page 38 - ime: How Long You Exercise
Z 5 E l l i p t i c a l O w n e r ’ s G u i d e More F.I.T. Concept Overview C REATING AN E XERCISE P LAN 38 regular exercise. Never exceed your target heart rate zone.Increase the workload on the elliptical to raise your heart rateto the level recommended by your doctor. METs One MET is the amount ...
Page 40 - EGINNING
Z 5 E l l i p t i c a l O w n e r ’ s G u i d e Beginning Your F.I.T. Program C REATING AN E XERCISE P LAN 40 In addition to monitoring your heart rate as you exercise, becertain of how quickly your heart rate recovers. If your heartrate is over 120 beats per minute five minutes after exercising,or ...
Page 43 - Weight Management; ANAGING
Weight Management C REATING AN E XERCISE P LAN Z 5 E l l i p t i c a l O w n e r ’ s G u i d e 43 Consistent aerobic exercise will help you change your bodycomposition by lowering your percentage of body fat. Ifweight loss is a goal, combine an increase in the length ofyour workouts with a moderate ...
Page 44 - A Sports Training Program; PORTS
Z 5 E l l i p t i c a l O w n e r ’ s G u i d e A Sports Training Program C REATING 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 andintervals of hard to very hard exercise with easy to moderateexercise. Ex...
Page 47 - How to Care for Your Elliptical; chapter seven
Care and Maintenance In This Chapter: How to Care for Your Elliptical chapter seven Z 5 E l l i p t i c a l O w n e r ’ s G u i d e 47 C HAPTER 1: Quick Start C HAPTER 2: Riding Your Elliptical C HAPTER 3: The Display C HAPTER 4: Manual and Pre-Set Programs C HAPTER 5: Heart Rate Control C HAPTER 6:...
Page 49 - Keeping Your Elliptical Clean; OW TO
Keeping Your Elliptical Clean C ARE AND M AINTENANCE Z 5 E l l i p t i c a l O w n e r ’ s G u i d e 49 C ARE AND M AINTENANCE Your Z5 Elliptical doesn't require any routine maintenance, noteven lubrication. Keeping it clean is the most important task. After every workout: Perspiration should be wip...
Page 51 - Review for Your Safety; chapter eight
Important Safety Instructions In This Chapter: Review for Your Safety chapter eight Z 5 E l l i p t i c a l O w n e r ’ s G u i d e 51 C HAPTER 1: Quick Start C HAPTER 2: Riding Your Elliptical C HAPTER 3: The Display C HAPTER 4: Manual and Pre-Set Programs C HAPTER 5: Heart Rate Control C HAPTER 6:...
Page 57 - Physical Specifications; chapter nine
Elliptical Specifications In This Chapter: Physical Specifications chapter nine Z 5 E l l i p t i c a l O w n e r ’ s G u i d e 57 C HAPTER 1: Quick Start C HAPTER 2: Riding Your Elliptical C HAPTER 3: The Display C HAPTER 4: Manual and Pre-Set Programs C HAPTER 5: Heart Rate Control C HAPTER 6: Cre...
Page 59 - PECIFICA
Physical Specifications S PECIFICATIONS Z 5 E l l i p t i c a l O w n e r ’ s G u i d e 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 braki...
