True Fitness Z9, Z8 manual Table of Contents

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page 91 page 95 page 103

Table of Contents

1 - Introduction	2 - The Console	3 - Basic
Introduces key	Describes each key	Operation
features, as well as a	and display window.	How to get the treadmill
guide to where to go		started and stopped,
next in this manual.		as well as discussing
		calories estimation and
		heart rate monitoring.
page 3	page 11	page 19
4 - Operation in	5 - Heart Rate	6 - User Programs
Greater Detail	Control Workouts	You can record your
All the details of	Four different kinds of	workout to play back
manual and preset	treadmill-controlled	as a custom-designed
programs.	heart rate feedback	workout.
	workouts.
page 29	page 37	page 47
7 - Designing an	8 - Care and	9 - Important
Exercise Program	Maintenance	Safety Instructions
Advice on various ways	Basic requirements,	Be sure to familiarize
to use your treadmill	as well as a simple	yourself with this
in a rewarding exercise	troubleshooting and	section.
regime.	diagnostics guide.
page 51	page 61	page 71
Appendix A - Target Heart Rate Chart: A guide to help you pick an
initial target heart rate.		page 77
Appendix B - METs Table: How speed and incline affect workload,
expressed in METs.		page 83

Appendix C - METs Explanation and Formulas: The metabolic formulas behind energy expenditure estimates. page 87

Appendix D - Specifications: The physical attributes of your Z8 and Z9 Series Treadmill.

Appendix E - Glossary: Fitness terms defined. Bibliography - References, selected readings and credits.

Z 8 a n d Z 9 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e

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Contents Z8 and Z9 Series Thank You For Selecting a True Treadmill Table of Contents Page Introduction Page Model Differences Z9 and Z9.1 Top FeaturesWhere to Go From Here Where to go from HereWhere to Go From Here Page Page Console Page Lower Console Lower Console Common to all ModelsZ9 and Z9.1 Console Z8.1 Console Z8 Standard Console Page Page Basic Operation Page Starting Your Treadmill Safely Starting Your TreadmillSpeed Incline Adjustment Adjusting Speed and InclineStopping Your Treadmill Safely Setting Your Weight Setting Your WeightCalorie Expenditure Calculations Using Heart Rate Transmitter Strap Heart Rate MonitoringMonitoring Your Heart Rate Heart Rate Display Treadmill’s Heart Rate DisplayContact Page Page Operation in Greater Detail Page Workout Setup Starting Cool-Down Manual OperationMaking Time and/or Distance Count Down Instead Pre-Set Program Operation Pre-Set Program DetailsRunner’s Mode Tuning Your WorkoutHill Interval Workout Pre-Set Program ProfilesCardiovascular Page Heart Rate Control Workouts Page Workout Introduction HRC IntroductionDuring Workout Setup HRC Types and a Workout Quick-GuideEasy Steps to a Heart Rate Control Workout Tips on the Warm Up Stage Choices During Workout SetupDuring Your Workout How the HRC System Controls your Heart Rate ExamplesWorkouts Tips and How HRC Works Examples and Cruise Control More Examples Heart Rate Control Safety FeaturesPage User Programs Page How to Record and Run User Programs How to Record and Run User ProgramsPage Designing an Exercise Program Page Concept? What isMETs More F.I.T. Concept OverviewDetermining Your Needs UsingUtilizing the F.I.T. Concept Your Fitness ProgramBeginning Your Exercise Program Beginning Your F.I.T. ProgramYour F.I.T. Program Establishing and Maintaining Fitness Establishing Aerobic Fitness Maintaining Managing WeightTraining Weight and Sports Training ProgramsPage Care Maintenance Page Daily Care and Service Weekly Care and Service Maintenance SchedulesService MonthlyCare Incline Speed Calibration CalibrationError Service Codes Error CodesE6 Level and Blink Codes E6 Level and Blink CodesDiagnostics DiagnosticsError Code Page Important Safety Instructions Page Review for Your Safety Important Safety Instructions Review for Your Safety Page Target Heart Rate Chart Page Appendix a Target Heart Rate Chart Causes CHR Performance Variation Appendix a Target Heart Rate Chart Page METs Table Page Appendix B METs Table Page METs Explanation and Formulas Page METs Page Specifications Page Appendix D Specifications Page Glossary Page Appendix E Glossary N d Z 9 S e r i e s Tr e a d m i l l O w n e r s G u i d e Appendix E Glossary 100 101 VO2 see oxygen uptake Bibliography Page Bibliography N d Z 9 S e r i e s Tr e a d m i l l O w n e r ’s G u i d e Series Bikes Truefitness.com