TRUE Z7 Series - Manual

Z 7 T r e a d m i l l O w n e r ' s G u i d e 5 I N TR ODUC TION Model Differences ONE : I NTRODUCTION Your new treadmill is part of the True treadmill line, which are all built to the same heavy-duty standards. This owner’s guide covers the Z7 model. Z7 • Light-blue backlit LCD display with 7 x 20 ...

Z 7 T r e a d m i l l O w n e r ' s G u i d e 6 I N TR ODUC TION Top Features ONE : I NTRODUCTION 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. Chapter 3: Basic Operation...

Z 7 T r e a d m i l l O w n e r ' s G u i d e 7 I N TR ODUC TION Where to go from Here ONE : I NTRODUCTION 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. Appendix C: METs Ex...

The Console In This Chapter: Lower Console Z7 Console chapter two Z 7 T r e a d m i l l O w n e r ' s G u i d e 9 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 HAPTER 6 : User Progra...

Lower Console TWO : T HE C ONSOLE Z 7 T r e a d m i l l O w n e r ' s G u i d e 11 T HE C ONSOLE Selec t/En ter A cc epts w or kout par amet ers , and toggles the dual func tion displa ys . Speed Slo w/F ast A djusts speed in 0.1 mph incr emen ts . Also used to set w eigh t and other w or kout par a...

12 T HE C ONSOLE Z7 Console T WO : T HE C ONSOLE Z 7 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 do wn. Gr ade Incline in per cen t g rade in 0.5% incr emen ts...

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 7 T r e a d m i l l O w n e r ' s G u i d e 17 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 the console...

Z 7 T r e a d m i l l O w n e r ' s G u i d e 18 B ASIC O PER A TION 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... ...then press th...

S TOPPING Y OUR T READMILL S AFELY S ETTING Y OUR W EIGHT Z 7 T r e a d m i l l O w n e r ' s G u i d e 19 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 the numeric k...

Z 7 T r e a d m i l l O w n e r ' s G u i d e 20 B ASIC O PER A TION 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 Medicine. This is t...

U SING THE H EART R ATE T RANSMITTER S TRAP M ONITORING Y OUR H EART R ATE Z 7 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 Heart Rate Monitoring THREE : B ASIC O PERATION The Z7 can monitor your heart rate when you wear the transmitter strap provided. It will display it as a digi...

Z 7 T r e a d m i l l O w n e r ' s G u i d e 22 B ASIC O PER A TION The Heart Rate Display THREE : B ASIC O PERATION Once you start your workout, your heart rate will be displayed in beats per minute. The contact heart rate system lets you monitor your heart rate without wearing a strap. Gently gra...

Workout Setup FOUR : O PERATION IN G REATER D ETAIL Z 7 T r e a d m i l l O w n e r ' s G u i d e 27 Confirm that the body weight setting is correct. If it is not, adjust it with the or numeric keys and press . For a Quick Start, simply press . The treadmill belt will start moving at 0.5 mph. During...

Z 7 T r e a d m i l l O w n e r ' s G u i d e 28 O PER A TION IN G R EA TER D ETAIL Pre-Set Program Details 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.)... ...adjust the starting l...

Tuning Your Workout FOUR : O PERATION IN G REATER D ETAIL Z 7 T r e a d m i l l O w n e r ' s G u i d e 29 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 selected pro- g...

Z 7 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 30 O PER A TION IN G R EA TER D ETAIL 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 4.6 5.0 9.0 7...

Pre-Set Program Profiles FOUR : O PERATION IN G REATER D ETAIL Z 7 T r e a d m i l l O w n e r ' s G u i d e 31 O PERA TION IN G R EATER D ETAIL 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 1.0 9.0 7 4...

33 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...

HRC Introduction F IVE : H EART R ATE C ONTROL W ORKOUTS Z 7 T r e a d m i l l O w n e r ' s G u i d e 35 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 your target h...

T HE E ASY S TEPS TO A H EART R ATE C ONTROL W ORKOUT Z 7 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 36 1 - Put on a Polar or compatible transmitter chest strap as described on page 25. 2 - Pick the HRC workout. 3 - Enter your...

Choices During Workout Setup FIVE : H EART R ATE C ONTROL W ORKOUTS Z 7 T r e a d m i l l O w n e r ' s G u i d e 37  The time and distance accumulated during warmup are not counted against your selected workout time or distance; those values start at zero when the treadmill reaches heart rate cont...

Z 7 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 38 To raise your heart rate in HRC mode, speed will always increase until maximum speed is attained, followed by incline (if incline is used in the workout). To lower your heart rate in the HRC m...

Tips and How HRC Works FIVE : H EART R ATE C ONTROL W ORKOUTS Z 7 T r e a d m i l l O w n e r ' s G u i d e 39 This is the simplest way to enter target heart rate training. While in manual or any program you can enter Target Heart Rate Control by simply pressing the Target HRC/Cruise Control key. Yo...

Z 7 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 40 1 - Enter HRC at 3.5 mph and 4% incline to allow a maximum speed of 3.5 mph and 8% incline. 2 - Enter HRC at 4.2 mph and 6% incline to allow a maximum speed of 4.2 mph and 10% incline....

More Examples FIVE : H EART R ATE C ONTROL W ORKOUTS Z 7 T r e a d m i l l O w n e r ' s G u i d e 41 continue to have intermittent heart rate display problems, consult your local service technician, as the transmitter strap batteries may be low. Make sure you breath smoothly and regularly. Talking ...

chapter six 43 User Programs In This Chapter: How to Record and Run User Programs Z 7 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 HAPTER 6...

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 ESIGNING AN E X ER CISE P R OGR...

The F.I.T. Concept Defined SEVEN : D ESIGNING AN E XERCISE P ROGRAM Z 7 T r e a d m i l l O w n e r ' s G u i d e 49 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 ti...

Z 7 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 50 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 to four week...

Your F.I.T. Program Continued SEVEN : D ESIGNING AN E XERCISE P ROGRAM Z 7 T r e a d m i l l O w n e r ' s G u i d e 53 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 ...

Z 7 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 54 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 r...

S PORTS T RAINING Weight and Sports Training Programs SEVEN : D ESIGNING AN E XERCISE P ROGRAM Z 7 T r e a d m i l l O w n e r ' s G u i d e 55 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 target heart ...

Care and Maintenance In This Chapter: Treadbelt Lubrication Regular Cleaning Treadbelt Adjustment Treadbelt Tension 57 chapter eight Z 7 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 ...

Z 7 T r e a d m i l l O w n e r ' s G u i d e 59 C ARE AND M AINTENANC E CAUTION Servicing is to be done with appliance disconnected from the supply circuit. To disconnect, turn all controls to the off position, then remove the plug from the outlet. To extend the life and appearance of your TRUE Z-Se...

Z 7 T r e a d m i l l O w n e r ' s G u i d e 61 C ARE AND M AINTENANC E The Incline and Speed Calibration mode is used to troubleshoot and cali- brate the treadmill. Calibration will cause the treadmill to speed up to 15 mph and incline up to 15%. CAUTION: Keep area under the treadmill free from ob...

Z 7 T r e a d m i l l O w n e r ' s G u i d e 62 C AR E AND M AIN TENANC E Or to indicate an error in speed or incline: INVALID INCLINE DATA INVALID SPEED DATA CALIBRATION ABORTED: NO SPEED SENSOR 4. Remove and replace Safety Key and exit Calibration Mode The following Error Codes and Service Codes ...

Z 7 T r e a d m i l l O w n e r ' s G u i d e 63 C ARE AND M AINTENANC E The failure code displayed will be “E-5 Sensor” when receiving the E5 Sen- sor error, enter diagnostic mode and check the error log. Below is a list of status display codes. When the drive is faulted, the Status LED blinks out ...

Z 7 T r e a d m i l l O w n e r ' s G u i d e 64 C AR E AND M AIN TENANC E Your TRUE Z-Series treadmill is equipped with built in diagnostic capabili- ties to assist in configuring, maintaining and servicing your treadmill. The Field Diagnostic mode provides total hours, distance, average speed, abil...

Important Safety Instructions In This Chapter: Review for Your Safety chapter nine 67 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...

Target Heart Rate Chart A Guide to Help You Pick an Initial Target Heart Rate appendix a Z 7 T r e a d m i l l O w n e r ' s G u i d e 73

A PPENDIX A - T ARGET H EART R ATE C HART 76 Because CHR is already trying to detect a fainter signal compared to a chest strap, it takes less of a vertical heart position to cause it to stop working. Depending on the CHR system, somewhere between 3% and 5% of the population cannot be picked up by a...

METs Table How Speed and Incline Affect Workload, Expressed in METs appendix b Z 7 T r e a d m i l l O w n e r ' s G u i d e 79

METs Explanation and Formulas The Metabolic Formulas Behind Energy Expenditure Estimates appendix c Z 7 T r e a d m i l l O w n e r ' s G u i d e 83

A PPENDIX C - MET S E XPLANATION AND F ORMULAS Z 7 T r e a d m i l l O w n e r ' s G u i d e 85 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 stairclimbing is direct...

Specifications The Size and Performance Attributes of Your 550ZTX Treadmill appendix d Z 7 T r e a d m i l l O w n e r ' s G u i d e 87

Glossary Definitions of common terms used throughout this document appendix e Z 7 T r e a d m i l l O w n e r ' s G u i d e 91

Bibliography References and Selected Readings bibliography Z 7 T r e a d m i l l O w n e r ’ s G u i d e 99