C o m m e r c i a l T r e a d m i l l O w n e r ’ s G u i d e
Z8 and Z9 Series
Thank You For Selecting A True Treadmill
Appendix A - Target Heart Rate Chart A guide to help you pick an
Table of Contents
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
1 - Introduction
Page
In This Chapter
chapter one
Introduction
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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Z8.1
Model Differences
Introduct
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
Z9 and Z9.1
Top Features
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
Safety
Where to Go From Here
Where to go from Here
Introduct
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
Where to Go From Here
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
Introduction
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Page
chapter two
The Console
In This Chapter
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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Lower Console
Lower Console - Common to all Models
Start/ResetNumeric Keys
Safety Key
14 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
Z9 and Z9.1 Console
The Console
Matrix Display
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
Z8.1 Console
onsole
Z8.1 two The Console
16 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
Z8 Standard Console
The Console
Z8 Standard Console two Basic Operation
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Page
Basic Operation
chapter three
In This Chapter
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Starting Your Treadmill
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
Starting Your Treadmill Safely
Speed and Incline Adjustment
Adjusting Speed and Incline
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
Basic Operation
Setting Your Weight
Stopping Your Treadmill Safely Setting Your Weight
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
Calorie Expenditure Calculations
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
A Note About Calorie Expenditure Calculations
Using the Heart Rate Transmitter Strap
Heart Rate Monitoring
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
Monitoring Your Heart Rate
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
The Heart Rate Display
The Treadmill’s Heart Rate Display
The contact heart rate system lets you monitor your heart rate
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chapter four
Operation in Greater Detail
In This Chapter
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
Page
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
Workout Setup
Starting Cool-Down Manual Operation
Making Time and/or Distance Count Down Instead of
when done
Pre-Set Program Details
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
Press
Tuning Your Workout
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
Runner’s Mode
Hill Interval Workout
Pre-Set Program Profiles
Weight Loss Workout
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Workout
Cardiovascular
Pre-Set Program Profiles
Speed Interval
Page
Heart Rate Control Workouts
chapter five
In This Chapter
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HRC
HRC Introduction
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
Workout Introduction
During Workout Setup
HRC Types and a Workout Quick-Guide
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
The Easy Steps to a Heart Rate Control Workout
Choices During Workout Setup
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
Tips on the Warm Up Stage
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
During Your Workout
How the HRC System Controls your Heart Rate Examples of
Workouts
Cruise Control How Cruise Control Determines How to Change Your
Tips and How HRC Works
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
Excercise Intensity
Examples of Walking Workouts Using Cruise Control Examples of Running
Examples and Cruise Control
Workouts Using Cruise Control General Tips
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
More Examples
Heart Rate Control Safety Features
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
Page
chapter six
User Programs
In This Chapter
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
Page
How to Record and Run User Programs
How to Record and Run User Programs
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
Page
Designing an Exercise Program
chapter seven
In This Chapter
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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the F.I.T
The F.I.T. Concept Defined
Frequency How Often You Exercise
Intensity How Hard You Exercise
METs
More F.I.T. Concept Overview
Time How Long You Exercise
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
F.I.T. Concept
Utilizing the F.I.T. Concept
Using the
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
Warm-Up Slow and Deliberate Exercise
Beginning Your F.I.T. Program
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
Beginning Your Exercise Program
Workout Brisk and Rhythmic Exercise
Your F.I.T. Program Continued
Cool-Down Slow and Relaxed Exercise
Beginning a Fitness Program
Managing Weight
Establishing and Maintaining Fitness
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
Establishing Aerobic Fitness Maintaining Aerobic Fitness
Weight and Sports Training Programs
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
Training
Page
chapter eight
Care and Maintenance
In This Chapter
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
Page
Maintenance Schedules
Daily Care and Service Weekly Care and Service
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
Service
Maintenance Schedules
Service
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
Calibration
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
Incline and Speed Calibration
Error and Service Codes
Error Codes
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
Z8.1/9/9.1/9.15
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
E6 Level and Blink Codes
E6 Level and Blink Codes
Status Code
Diagnostics
Diagnostics
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
Diagnostics cont
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
LgCL
Page
chapter nine
Important Safety Instructions
In This Chapter
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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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
Review for Your Safety
Review for Your Safety
Keep the power cord away from heated surfaces
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
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
Review for Your Safety
Page
A Guide to Help You Pick an Initial Target Heart Rate
appendix a
Target Heart Rate Chart
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
Page
Appendix A - Target Heart Rate Chart
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
Contact Heart Rate Monitoring
Appendix A - Target Heart Rate Chart
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
Causes of CHR Performance Variation
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
Appendix A - Target Heart Rate Chart
exercise program. He can help
affectheart rate
Page
appendix b
METs Table
How Speed and Incline Affect Workload, Expressed in METs
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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
Appendix B - METs Table
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METs Explanation and Formulas
appendix c
The Metabolic Formulas Behind Energy Expenditure Estimates
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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Appendix C - METs Explanation and Formulas
METs
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Explanation
Page
appendix d
Specifications
The Size and Performance Attributes of Your Z8 or Z9 Series Treadmill
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Specifications
Appendix D - Specifications
Treadmill Weight 400 Pounds Maximum user weight 400 pounds
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appendix e
Glossary
Definitions of common terms used throughout this document
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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Appendix E - Glossary
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
Glossary
chest strap, transmitter use to detect heart rate, then transmit using a 5 kHz radio signal to a receiver in fitness equipment or wristwatch. Originally invented by the Finnish company Polar in the early 1980s, this technology is now widely available from other sources
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
Appendix E - Glossary
Appendix E - Glossary
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
Quinton, Schwinn, Stairmaster, Star Trac, Tectrix, and Trotter. See fitlinxx.com/csafe
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
Appendix E - Glossary
heart rate, resting the morning, with vious three hours
Interval workouts are popular because they are superior training for sports activities, which almost always involve highly varying exer- cise intensities. Interval workouts are not optimal for weight loss or weight control, since steady-state exercise is most efficient for maxi- mal total energy expended for a given effort
Appendix E - Glossary
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
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
Appendix E - Glossary
VO2 see oxygen uptake
bibliography
Bibliography
References and Selected Readings
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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ipsapp006.lwwonline.com/content/getfile/2320/20/1050/fulltext. htm
Bibliography
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
Bibliography
Bibliography
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
Bibliography
Article URL
Flexibility equipment
True offers a full line of leading edge Cardiovascular and
Z Series Bikes
Z Series Treadmills
truefitness.com
865 Hoff Road O’Fallon, MO 800.426.6570
F o u n d e d 1 9 8
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