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
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
Table of Contents
Appendix A - Target Heart Rate Chart A guide to help you pick an
1 - Introduction
Page
Introduction
chapter one
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
Introduct
Model Differences
Z8.1
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
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
Safety
Introduct
Where to go from Here
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
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
Where to Go From Here
Introduction
Page
Page
In This Chapter
The Console
chapter two
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
Start/ResetNumeric Keys
Lower Console - Common to all Models
Lower Console
Safety Key
The Console
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
Matrix Display
onsole
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
Z8.1 two The Console
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
Z8 Standard Console two Basic Operation
Page
Page
chapter three
Basic Operation
In 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 Treadmill
Starting Your Treadmill Safely
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
Basic Operation
Stopping Your Treadmill Safely Setting Your Weight
Setting Your 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
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 Calculations
A Note About 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
Monitoring Your Heart Rate
The Treadmill’s Heart Rate Display
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 contact heart rate system lets you monitor your heart rate
Page
Page
In This Chapter
Operation in Greater Detail
chapter four
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
Starting Cool-Down Manual Operation
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
Making Time and/or Distance Count Down Instead of
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 Details
when done
Press
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
Tuning Your Workout
Runner’s Mode
Weight Loss Workout
Pre-Set Program Profiles
Hill Interval 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
Cardiovascular
Workout
Speed Interval
Page
chapter five
Heart Rate Control Workouts
In 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
HRC Introduction
HRC
Workout 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
HRC Types and a Workout Quick-Guide
During Workout Setup
The Easy Steps to a Heart Rate Control 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
Choices During Workout Setup
Tips on the Warm Up Stage
How the HRC System Controls your Heart Rate Examples of
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
Workouts
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
Tips and How HRC Works
Cruise Control How Cruise Control Determines How to Change Your
Excercise Intensity
Workouts Using Cruise Control General Tips
Examples and Cruise Control
Examples of Walking Workouts Using Cruise Control Examples of Running
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 Control Safety Features
More Examples
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
In This Chapter
User Programs
chapter six
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
How to Record and Run User Programs
How to Record and Run User 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
In This Chapter
chapter seven
Designing an Exercise Program
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
Frequency How Often You Exercise
The F.I.T. Concept Defined
the F.I.T
Intensity How Hard You Exercise
Time How Long You Exercise
More F.I.T. Concept Overview
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
Using the
Utilizing the F.I.T. Concept
F.I.T. Concept
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
Beginning Your F.I.T. Program
Warm-Up Slow and Deliberate Exercise
Beginning Your Exercise Program
Cool-Down Slow and Relaxed Exercise
Your F.I.T. Program Continued
Workout Brisk and Rhythmic Exercise
Beginning a Fitness Program
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 and Maintaining Fitness
Managing Weight
Establishing Aerobic Fitness Maintaining Aerobic Fitness
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
Weight and Sports Training Programs
Training
Page
In This Chapter
Care and Maintenance
chapter eight
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
Daily Care and Service Weekly Care and Service
Maintenance Schedules
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
Service
Maintenance Schedules
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
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
Calibration
Incline and Speed 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
Z8.1/9/9.1/9.15
E6 Level and Blink Codes
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
Status Code
Diagnostics
Diagnostics
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
Diagnostics cont
LgCL
Page
In This Chapter
Important Safety Instructions
chapter nine
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
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
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
Target Heart Rate Chart
appendix a
A Guide to Help You Pick an Initial Target Heart Rate
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
Appendix A - Target Heart Rate Chart
Contact 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 Chart
Causes of CHR Performance Variation
exercise program. He can help
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
affectheart rate
Page
How Speed and Incline Affect Workload, Expressed in METs
METs Table
appendix b
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
The Metabolic Formulas Behind Energy Expenditure Estimates
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
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
METs
Appendix C - METs Explanation and Formulas
Explanation
Page
The Size and Performance Attributes of Your Z8 or Z9 Series Treadmill
Specifications
appendix d
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
Treadmill Weight 400 Pounds Maximum user weight 400 pounds
Appendix D - Specifications
Specifications
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
Definitions of common terms used throughout this document
Glossary
appendix 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
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
Appendix E - Glossary
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
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
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
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
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 effort
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
VO2 see oxygen uptake
References and Selected Readings
Bibliography
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
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
Bibliography
ipsapp006.lwwonline.com/content/getfile/2320/20/1050/fulltext. htm
Bibliography
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
Article URL
Z Series Bikes
True offers a full line of leading edge Cardiovascular and
Flexibility equipment
Z Series Treadmills
F o u n d e d 1 9 8
865 Hoff Road O’Fallon, MO 800.426.6570
truefitness.com
Revision 8/2005 Part