True Fitness Z9, Z8 manual What is, Concept?

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The F.I.T. Concept Defined

seven : Designing an Exercise Program

What is

the F.I.T.

Concept?

The workout portion of your exercise program consists of three major variables: Frequency, Intensity, and Time.

Frequency: How Often You Exercise

You should exercise three to five times a week to improve your cardiovascular and muscle fitness. Improvements are significantly smaller with less frequent exercise.

Intensity: How Hard You Exercise

Intensity of exercise is reflected in your heart rate. Exercise must be sufficiently rigorous to strengthen your heart muscle and condi- tion your cardiovascular system. Only your doctor can prescribe the target training heart range appropriate for your particular needs and physical condition.

Start with exercise that stimulates you to breathe more deeply.

Alternate days of moderate and easy exercise to help your body adapt to new levels of exertion without unnecessary strain.

If you are just beginning an exercise program, you may be most comfortable walking at a speed of 1-2 mph. As you use your tread- mill regularly, higher speeds may be more comfortable and more effective.

Inability to maintain a smooth, rhythmic motion suggests that your speed and/or elevation may be too great.

If you feel out of breath before you have exercised 12 minutes, you are probably exercising too hard.

ing iDgnes isean Exerc m Progra

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 Heart Rate Monitoring Using Heart Rate Transmitter StrapMonitoring Your Heart Rate Treadmill’s Heart Rate Display Heart Rate DisplayContact Page Page Operation in Greater Detail Page Starting Cool-Down Manual Operation Workout SetupMaking 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 IntroductionHRC Types and a Workout Quick-Guide During Workout SetupEasy Steps to a Heart Rate Control Workout Tips on the Warm Up Stage Choices During Workout SetupHow the HRC System Controls your Heart Rate Examples During Your WorkoutWorkouts 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 SchedulesMonthly ServiceCare 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