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True Fitness Z9, Z8 manual Operation in Greater Detail, chapter four, In This Chapter

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chapter four

Operation in Greater Detail

In This Chapter:

Pre-Set Program Operation

Tuning Your Workout

Pre-Set Program Profiles

Chapter 1: Introduction

Chapter 2: The Console

Chapter 3: Basic Operation

Chapter 4: Operation in Greater Detail

Chapter 5: Heart Rate Control Workouts

Chapter 6: User Programs

Chapter 7: Designing an Exercise Program: The F.I.T. Concept

Chapter 8: Care and Maintenance

Chapter 9: Important Safety Instructions

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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True Fitness Z9, Z8 manual Operation in Greater Detail, chapter four, In This Chapter

Contents

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 SeriesThank You For Selecting A True Treadmill 1 - Introduction Table of ContentsAppendix A - Target Heart Rate Chart A guide to help you pick an 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 chapter oneIn This Chapter IntroductionPage 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 Model DifferencesZ8.1 IntroductSafety Top FeaturesZ9 and Z9.1 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 Where to go from HereWhere to Go From Here IntroductZ 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 HereIntroduction Page 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 The Consolechapter two In This ChapterPage Safety Key Lower Console - Common to all ModelsLower Console Start/ResetNumeric KeysMatrix Display 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 The ConsoleZ8.1 two The Console 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 onsoleZ8 Standard Console two Basic Operation 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 The ConsolePage Page chapter three Basic OperationIn This Chapter 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 Starting Your TreadmillStarting Your Treadmill Safely Basic Operation Adjusting Speed and InclineSpeed and Incline Adjustment 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 eStopping Your Treadmill Safely Setting Your Weight Setting Your WeightZ 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 Calorie Expenditure CalculationsA Note About Calorie Expenditure Calculations Monitoring Your Heart Rate Heart Rate MonitoringUsing the Heart Rate Transmitter Strap 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 eThe contact heart rate system lets you monitor your heart rate 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 Treadmill’s Heart Rate DisplayPage 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 Operation in Greater Detailchapter four In This ChapterPage Making Time and/or Distance Count Down Instead of 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 Starting Cool-Down Manual OperationPress Pre-Set Program Detailswhen done 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 Tuning Your WorkoutRunner’s Mode 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 Pre-Set Program ProfilesHill Interval Workout Weight Loss WorkoutSpeed Interval CardiovascularWorkout Pre-Set Program ProfilesPage chapter five Heart Rate Control WorkoutsIn This Chapter Page Workout Introduction HRC IntroductionHRC 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 eThe Easy Steps to a Heart Rate Control Workout HRC Types and a Workout Quick-GuideDuring 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 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 Choices During Workout SetupTips on the Warm Up Stage Workouts 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 How the HRC System Controls your Heart Rate Examples ofExcercise Intensity Tips and How HRC WorksCruise Control How Cruise Control Determines How to Change Your 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 Examples and Cruise ControlExamples of Walking Workouts Using Cruise Control Examples of Running Workouts Using Cruise Control General TipsHeart Rate Control Safety Features More ExamplesZ 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 User Programschapter six In This ChapterPage How to Record and Run User Programs How to Record and Run User 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 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 chapter sevenDesigning an Exercise Program In This ChapterPage Intensity How Hard You Exercise The F.I.T. Concept Definedthe F.I.T Frequency How Often You ExerciseZ 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 F.I.T. Concept OverviewMETs Time How Long You ExerciseZ 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 Utilizing the F.I.T. ConceptF.I.T. Concept Using theBeginning Your Exercise Program Beginning Your F.I.T. ProgramWarm-Up Slow and Deliberate 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 eBeginning a Fitness Program Your F.I.T. Program ContinuedWorkout Brisk and Rhythmic Exercise Cool-Down Slow and Relaxed ExerciseEstablishing Aerobic Fitness Maintaining Aerobic Fitness Establishing and Maintaining FitnessManaging 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 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 Weight and Sports Training ProgramsTraining 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 Care and Maintenancechapter eight In This ChapterPage Daily Care and Service Weekly Care and Service Maintenance SchedulesZ 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 Maintenance SchedulesService ServiceZ 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 CalibrationIncline and Speed Calibration Z8.1/9/9.1/9.15 Error CodesError and Service 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 eStatus Code 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 E6 Level and Blink CodesDiagnostics DiagnosticsZ 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 Diagnostics contLgCL 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 Important Safety Instructionschapter nine In This ChapterPage 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 SafetyKeep the power cord away from heated surfaces Review for Your SafetyZ 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 SafetyPage 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 aA Guide to Help You Pick an Initial Target Heart Rate Target Heart Rate ChartPage 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 ChartContact 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 Appendix A - Target Heart Rate ChartCauses of CHR Performance Variation affectheart rate 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 helpPage 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 METs Tableappendix b How Speed and Incline Affect Workload, Expressed in METsPage 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 TablePage 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 cMETs Explanation and Formulas The Metabolic Formulas Behind Energy Expenditure EstimatesPage Explanation METsAppendix C - METs 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 Specificationsappendix d The Size and Performance Attributes of Your Z8 or Z9 Series TreadmillPage 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 D - SpecificationsSpecifications Treadmill Weight 400 Pounds Maximum user weight 400 poundsPage 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 Glossaryappendix e Definitions of common terms used throughout this documentPage 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 - GlossaryGlossary 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 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 sourcesAppendix 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 Appendix E - GlossaryQuinton, Schwinn, Stairmaster, Star Trac, Tectrix, and Trotter. See fitlinxx.com/csafe 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 eheart rate, resting the morning, with vious three hours Appendix E - Glossary 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 effortZ 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 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 eVO2 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 e Bibliographybibliography References and Selected ReadingsPage Bibliography Bibliographyipsapp006.lwwonline.com/content/getfile/2320/20/1050/fulltext. htm 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 eArticle URL 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 BibliographyZ Series Treadmills True offers a full line of leading edge Cardiovascular andFlexibility equipment Z Series BikesRevision 8/2005 Part 865 Hoff Road O’Fallon, MO 800.426.6570truefitness.com F o u n d e d 1 9 8