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True Fitness Z9, Z8 manual chapter seven, Designing an Exercise Program, In This Chapter

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chapter seven

Designing an Exercise Program

In This Chapter:

What is the F.I.T. Concept? Using the F.I.T. Concept Your Fitness Program Determining Your Needs

Beginning Your Exercise Program Establishing and Maintaining Aerobic Fitness Managing Weight Sports Training

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

Page 53

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True Fitness Z9, Z8 manual chapter seven, Designing an Exercise Program, 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 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 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 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 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 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 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 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 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 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 In This Chapter Heart Rate Control Workoutschapter five 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 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 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 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 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 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 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 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 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 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 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 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 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 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 Review for Your SafetyKeep 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 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 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 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 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 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