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True Fitness Z8, Z9 Hoff Road O’Fallon, MO 800.426.6570, truefitness.com, F o u n d e d 1 9 8

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Revision: 8/2005

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True Fitness Z8, Z9 manual Hoff Road O’Fallon, MO 800.426.6570, truefitness.com, F o u n d e d 1 9 8, Revision 8/2005 Part

Contents

Z8 and Z9 Series 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 eThank You For Selecting A True 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 Table of ContentsAppendix A - Target Heart Rate Chart A guide to help you pick an 1 - IntroductionPage Introduction chapter oneIn 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 ePage Introduct Model DifferencesZ8.1 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 eZ 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 Top FeaturesZ9 and Z9.1 SafetyIntroduct Where to go from HereWhere 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 eIntroduction Where to Go From HereZ 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 Page In This Chapter The Consolechapter two 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 ePage Start/ResetNumeric Keys Lower Console - Common to all ModelsLower Console Safety KeyThe Console Z9 and Z9.1 Console14 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 Matrix Displayonsole Z8.1 ConsoleZ 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 two The ConsoleThe Console Z8 Standard Console16 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 two Basic OperationPage Page In This Chapter Basic Operationchapter three Page Starting Your Treadmill Safely Starting Your TreadmillZ 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 Adjusting Speed and InclineSpeed and Incline Adjustment Basic OperationZ 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 Setting Your WeightStopping Your Treadmill Safely Setting Your Weight A Note About Calorie Expenditure Calculations Calorie Expenditure CalculationsZ 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 Heart Rate MonitoringUsing the Heart Rate Transmitter Strap Monitoring Your Heart RateThe Treadmill’s Heart Rate Display The Heart Rate DisplayZ 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 contact heart rate system lets you monitor your heart ratePage Page In This Chapter Operation in Greater Detailchapter four 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 ePage Starting Cool-Down Manual Operation Workout SetupZ 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 Making Time and/or Distance Count Down Instead ofZ 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 Pre-Set Program Detailswhen done PressRunner’s Mode Tuning Your WorkoutZ 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 Weight Loss Workout Pre-Set Program ProfilesHill Interval 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 ePre-Set Program Profiles CardiovascularWorkout Speed IntervalPage In This Chapter Heart Rate Control Workoutschapter five 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 HRC IntroductionHRC Workout IntroductionZ 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 HRC Types and a Workout Quick-GuideDuring Workout Setup The Easy Steps to a Heart Rate Control WorkoutTips on the Warm Up Stage Choices During Workout SetupZ 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 How the HRC System Controls your Heart Rate Examples of During Your WorkoutZ 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 WorkoutsZ 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 and How HRC WorksCruise Control How Cruise Control Determines How to Change Your Excercise IntensityWorkouts Using Cruise Control General Tips Examples and Cruise ControlExamples of Walking Workouts Using Cruise Control Examples of Running 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 eZ 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 ExamplesHeart Rate Control Safety Features Page In This Chapter User Programschapter six 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 ePage 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 How to Record and Run User ProgramsHow to Record and Run User Programs Page In This Chapter chapter sevenDesigning an Exercise 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 ePage Frequency How Often You Exercise The F.I.T. Concept Definedthe F.I.T Intensity How Hard You ExerciseTime How Long You Exercise More F.I.T. Concept OverviewMETs 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 eUsing the Utilizing the F.I.T. ConceptF.I.T. Concept 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 eZ 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 F.I.T. ProgramWarm-Up Slow and Deliberate Exercise Beginning Your Exercise ProgramCool-Down Slow and Relaxed Exercise Your F.I.T. Program ContinuedWorkout Brisk and Rhythmic Exercise Beginning a Fitness ProgramZ 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 and Maintaining FitnessManaging Weight Establishing Aerobic Fitness Maintaining Aerobic FitnessTraining Weight and Sports Training ProgramsZ 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 In This Chapter Care and Maintenancechapter eight 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 ePage 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 Maintenance SchedulesDaily Care and Service Weekly Care and Service Service Maintenance SchedulesService 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 eIncline and Speed Calibration CalibrationZ 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 Error CodesError and Service Codes Z8.1/9/9.1/9.15E6 Level and Blink Codes E6 Level and Blink CodesZ 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 Status CodeZ 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 DiagnosticsDiagnostics LgCL Diagnostics contZ 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 In This Chapter Important Safety Instructionschapter nine 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 ePage Review for Your Safety 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 eZ 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 SafetyKeep the power cord away from heated surfaces Review for Your Safety 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 ePage Target Heart Rate Chart appendix aA Guide to Help You Pick an Initial Target 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 ePage Contact Heart Rate Monitoring Appendix A - Target Heart Rate ChartZ 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 Appendix A - Target Heart Rate ChartZ 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 exercise program. He can help Appendix A - Target Heart Rate ChartZ 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 affectheart ratePage How Speed and Incline Affect Workload, Expressed in METs METs Tableappendix b 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 ePage Appendix B - METs Table 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 ePage The Metabolic Formulas Behind Energy Expenditure Estimates appendix cMETs Explanation and Formulas 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 ePage 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 METsAppendix C - METs Explanation and Formulas ExplanationPage The Size and Performance Attributes of Your Z8 or Z9 Series Treadmill Specificationsappendix d 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 ePage Treadmill Weight 400 Pounds Maximum user weight 400 pounds Appendix D - SpecificationsSpecifications 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 ePage Definitions of common terms used throughout this document Glossaryappendix 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 ePage Glossary Appendix E - GlossaryZ 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 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 sourcesZ 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 Appendix E - GlossaryZ 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 heart rate, resting the morning, with vious three hours 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 eAppendix 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 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 effortAppendix E - Glossary VO2 see oxygen uptake 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 eAppendix E - Glossary References and Selected Readings Bibliographybibliography 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 ePage 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 Bibliographyipsapp006.lwwonline.com/content/getfile/2320/20/1050/fulltext. htm BibliographyBibliography 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 eBibliography Article URLZ Series Bikes True offers a full line of leading edge Cardiovascular andFlexibility equipment Z Series TreadmillsF o u n d e d 1 9 8 865 Hoff Road O’Fallon, MO 800.426.6570truefitness.com Revision 8/2005 Part