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True Fitness Z9, Z8 manual Heart Rate Control Workouts, chapter five, In This Chapter

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chapter five

Heart Rate Control Workouts

In This Chapter:

HRC Workout Introduction The Easy Steps to a Heart Rate Control Workout More Details on Interval HRC Tips on the Warm Up Stage

How the HRC System Controls Your Heart Rate Examples of HRC Workouts Cruise Control Examples of Walking Workouts

Examples of Running Workouts

Important Points About HRC

Chapter 1: Introduction

Chapter 2: The ConsoleHRC Safety Features

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

Page 39

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True Fitness Z9, Z8 manual Heart Rate Control Workouts, chapter five, 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 IntroductWhere 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 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 Basic Operation chapter threeIn This Chapter Page 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 eStarting 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 eSetting Your Weight Stopping Your Treadmill Safely 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 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 eA 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 eTuning 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 eRunner’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 Heart Rate Control Workouts chapter fiveIn 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 eChoices 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 eTips 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 TipsMore Examples Heart Rate Control Safety 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 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 eWeight 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 eTraining 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 Maintenance Schedules Daily Care and Service Weekly Care and 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 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 ServiceCalibration 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 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 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 eLgCL 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 SafetyReview for Your Safety Keep the power cord away from heated surfacesZ 8 a n d Z 9 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 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 eContact 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 eCauses 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 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 eGlossary 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 eAppendix 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 eQuinton, 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 - Glossaryheart 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 - 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 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 - GlossaryVO2 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