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 e
Thank You For Selecting A True Treadmill
Table of Contents
Appendix 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 e
1 - Introduction
Page
chapter one
In This Chapter
Introduction
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
Model Differences
Z8.1
Introduct
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
Top Features
Z9 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 e
Safety
Where to go from Here
Where to Go From Here
Introduct
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
Introduction
Where 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 e
Page
Page
The Console
chapter two
In 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 e
Page
Lower Console - Common to all Models
Lower Console
Start/ResetNumeric Keys
Safety Key
Z9 and Z9.1 Console
14 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 Console
Matrix Display
Z8.1 Console
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
onsole
Z8.1 two The Console
Z8 Standard Console
16 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 Console
Z8 Standard Console two Basic Operation
Page
Page
In This Chapter
Basic Operation
chapter three
Page
Starting Your Treadmill Safely
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 e
Adjusting Speed and Incline
Speed 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 e
Basic Operation
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
Setting Your Weight
Stopping Your Treadmill Safely Setting Your Weight
A Note About Calorie Expenditure Calculations
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 e
Heart Rate Monitoring
Using 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 e
Monitoring Your Heart Rate
The Heart Rate Display
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 Treadmill’s Heart Rate Display
The contact heart rate system lets you monitor your heart rate
Page
Page
Operation in Greater Detail
chapter four
In 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 e
Page
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 e
Starting Cool-Down Manual Operation
Making Time and/or Distance Count Down Instead of
Pre-Set Program Details
when 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 e
Press
Runner’s Mode
Tuning 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 e
Pre-Set Program Profiles
Hill Interval Workout
Weight 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 e
Cardiovascular
Workout
Pre-Set Program Profiles
Speed Interval
Page
In This Chapter
Heart Rate Control Workouts
chapter five
Page
HRC Introduction
HRC
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 Introduction
HRC Types and a Workout Quick-Guide
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 e
The Easy Steps to a Heart Rate Control Workout
Tips on the Warm Up Stage
Choices 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 e
During 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 e
How the HRC System Controls your Heart Rate Examples of
Workouts
Tips and How HRC Works
Cruise 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 e
Excercise Intensity
Examples and Cruise Control
Examples of Walking Workouts Using Cruise Control Examples of Running
Workouts 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 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
More Examples
Heart Rate Control Safety Features
Page
User Programs
chapter six
In 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 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
How to Record and Run User Programs
How to Record and Run User Programs
Page
chapter seven
Designing an Exercise Program
In 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 e
Page
The F.I.T. Concept Defined
the F.I.T
Frequency How Often You Exercise
Intensity How Hard You Exercise
More F.I.T. Concept Overview
METs
Time 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 e
Utilizing the F.I.T. Concept
F.I.T. Concept
Using 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 e
Beginning Your F.I.T. Program
Warm-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 e
Beginning Your Exercise Program
Your F.I.T. Program Continued
Workout Brisk and Rhythmic Exercise
Cool-Down Slow and Relaxed Exercise
Beginning a Fitness Program
Establishing and Maintaining Fitness
Managing 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 e
Establishing Aerobic Fitness Maintaining Aerobic Fitness
Training
Weight 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 e
Page
Care and Maintenance
chapter eight
In 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 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
Maintenance Schedules
Daily Care and Service Weekly Care and Service
Maintenance Schedules
Service
Service
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
Incline and Speed Calibration
Calibration
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 Codes
Error 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 e
Z8.1/9/9.1/9.15
E6 Level and Blink 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 e
E6 Level and Blink Codes
Status Code
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
Diagnostics
LgCL
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 e
Page
Important Safety Instructions
chapter nine
In 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 e
Page
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 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 Safety
Keep 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 e
Page
appendix a
A Guide to Help You Pick an Initial Target Heart Rate
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 e
Page
Contact 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 e
Causes of CHR Performance Variation
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 e
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 e
exercise program. He can help
affectheart rate
Page
METs Table
appendix b
How 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 e
Page
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 e
Page
appendix c
METs Explanation and Formulas
The 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 e
Page
METs
Appendix 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 e
Explanation
Page
Specifications
appendix d
The 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 e
Page
Appendix D - Specifications
Specifications
Treadmill 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 e
Page
Glossary
appendix e
Definitions 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 e
Page
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 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 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 e
Quinton, 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 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 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 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 effort
Appendix 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 e
Appendix E - Glossary
Bibliography
bibliography
References 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 e
Page
Bibliography
ipsapp006.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 e
Bibliography
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
Bibliography
Bibliography
Article URL
True offers a full line of leading edge Cardiovascular and
Flexibility equipment
Z Series Bikes
Z Series Treadmills
865 Hoff Road O’Fallon, MO 800.426.6570
truefitness.com
F o u n d e d 1 9 8
Revision 8/2005 Part