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True Fitness Z9 Cardiovascular, Workout, Pre-Set Program Profiles, Speed Interval, Level, Grade

Models: Z9

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Pre-Set Program Profiles

four : Operation in Greater Detail

Cardiovascular	Level	Speed	(MPH)	Grade	(%)
Cardiovascular	Level	Min	Max	Min	Max
Workout	1	2.0	2.4	1.0	4.0
Green is Incline	2	2.2	2.8	0.5	5.0
Red is Speed	3	2.6	3.2	0.5	6.0
	4	3.0	3.6	1.0	7.0
	5	3.4	4.2	1.0	8.0
	6	3.8	4.6	1.0	9.0
	7	4.0	5.0	1.0	10.0
	8	4.4	5.4	1.0	11.0
	9	4.8	6.0	1.5	12.0

Level	Speed	(MPH)	Grade	(%)
Level	Min	Max	Min	Max	Speed Interval
	Min	Max	Min	Max
1	2.0	2.4	2.0	4.0
1	2.0	2.4	2.0	4.0	Workout
2	2.2	2.8	3.0	5.0	Workout
3	2.6	3.2	4.0	6.0	Green is Incline
4	3.0	3.6	5.0	7.0	Red is Speed
5	3.4	4.2	6.0	8.0
6	3.8	4.6	7.0	9.0
7	4.0	5.0	8.0	10.0
8	4.4	5.4	9.0	11.0
9	4.8	6.0	10.5	12.0

ion Operat in Greater li Deta

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 37

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True Fitness Z9 Cardiovascular, Workout, Pre-Set Program Profiles, Speed Interval, four Operation in Greater Detail, Level

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 Appendix A - Target Heart Rate Chart A guide to help you pick an Table of ContentsZ 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 - IntroductionPage In This Chapter chapter oneIntroduction 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 Z8.1 Model DifferencesIntroduct 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 eZ9 and Z9.1 Top FeaturesZ 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 SafetyWhere to Go From Here Where to go from HereIntroduct 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 HereIntroduction Page Page chapter two The ConsoleIn 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 Lower Console Lower Console - Common to all ModelsStart/ResetNumeric Keys Safety Key14 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 ConsoleThe Console Matrix 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 Z8.1 Consoleonsole Z8.1 two The 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 ConsoleThe Console Z8 Standard Console two Basic OperationPage 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 Speed and Incline Adjustment Adjusting Speed and InclineZ 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 OperationStopping 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 Using the Heart Rate Transmitter Strap Heart Rate MonitoringZ 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 RateZ 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 DisplayThe Treadmill’s Heart Rate Display The contact heart rate system lets you monitor your heart ratePage Page chapter four Operation in Greater DetailIn 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 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 SetupStarting Cool-Down Manual Operation Making Time and/or Distance Count Down Instead ofwhen done Pre-Set Program DetailsZ 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 PressZ 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 Hill Interval Workout Pre-Set Program ProfilesWeight Loss 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 eWorkout CardiovascularPre-Set Program Profiles Speed IntervalPage chapter five Heart Rate Control WorkoutsIn This Chapter Page HRC HRC 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 Workout IntroductionDuring Workout Setup HRC Types and a Workout Quick-GuideZ 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 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 Choices During Workout SetupTips 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 WorkoutHow the HRC System Controls your Heart Rate Examples of WorkoutsCruise Control How Cruise Control Determines How to Change Your Tips and How HRC WorksZ 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 IntensityExamples of Walking Workouts Using Cruise Control Examples of Running Examples and Cruise ControlWorkouts 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 eHeart 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 chapter six User ProgramsIn 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 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 Designing an Exercise Program chapter sevenIn 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 the F.I.T The F.I.T. Concept DefinedFrequency How Often You Exercise Intensity How Hard You ExerciseMETs More F.I.T. Concept OverviewTime 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 eF.I.T. Concept Utilizing the F.I.T. ConceptUsing 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 eWarm-Up Slow and Deliberate Exercise Beginning Your F.I.T. 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 Beginning Your Exercise ProgramWorkout Brisk and Rhythmic Exercise Your F.I.T. Program ContinuedCool-Down Slow and Relaxed Exercise Beginning a Fitness ProgramManaging Weight Establishing and Maintaining FitnessZ 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 FitnessZ 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 chapter eight Care and MaintenanceIn 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 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 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 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 CalibrationIncline and Speed Calibration Error and Service Codes Error 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 Z8.1/9/9.1/9.15Z 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 CodesE6 Level and Blink Codes Status CodeDiagnostics 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 chapter nine Important Safety InstructionsIn 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 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 A Guide to Help You Pick an Initial Target Heart Rate appendix aTarget 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 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 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 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 Chartexercise program. He can help affectheart ratePage appendix b METs TableHow Speed and Incline Affect Workload, Expressed in METs 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 Appendix B - METs TablePage METs Explanation and Formulas appendix cThe 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 ePage Appendix C - METs Explanation and Formulas METsZ 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 ExplanationPage appendix d SpecificationsThe Size and Performance Attributes of Your Z8 or Z9 Series 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 ePage Specifications Appendix D - SpecificationsTreadmill Weight 400 Pounds Maximum user weight 400 pounds 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 e GlossaryDefinitions 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 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 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 bibliography BibliographyReferences 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 ePage ipsapp006.lwwonline.com/content/getfile/2320/20/1050/fulltext. htm BibliographyZ 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 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 URLFlexibility equipment True offers a full line of leading edge Cardiovascular andZ Series Bikes Z Series Treadmillstruefitness.com 865 Hoff Road O’Fallon, MO 800.426.6570F o u n d e d 1 9 8 Revision 8/2005 Part