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True Fitness Z8, Z9 manual

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Contents

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 eThank You For Selecting A True Treadmill Table of Contents Appendix A - Target Heart Rate Chart A guide to help you pick anZ 8 a n d Z 9 S 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 chapter one In This ChapterIntroduction Z 8 a n d Z 9 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 Model Differences Z8.1Introduct Z 8 a n d Z 9 S e r i e s Tr e a d m i l l O w n e r s G u i d eTop Features Z9 and Z9.1Z 8 a n d Z 9 S 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 eWhere 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 The Console chapter twoIn 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 - Common to all Models Lower ConsoleStart/ResetNumeric Keys Safety KeyZ9 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 eThe Console Matrix DisplayZ8.1 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 eonsole Z8.1 two The ConsoleZ8 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 eThe Console Z8 Standard Console two Basic OperationPage 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 Adjusting Speed and Incline Speed and Incline AdjustmentZ 8 a n d Z 9 S 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 OperationSetting 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 Heart Rate Monitoring Using the Heart Rate Transmitter StrapZ 8 a n d Z 9 S 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 RateThe 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 eThe Treadmill’s Heart Rate Display The contact heart rate system lets you monitor your heart ratePage Page Operation in Greater Detail chapter fourIn 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 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 eStarting Cool-Down Manual Operation Making Time and/or Distance Count Down Instead ofPre-Set Program Details when doneZ 8 a n d Z 9 S e r i e s Tr e a d m i l l O w n e r s G u i d e PressTuning 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 Pre-Set Program Profiles Hill Interval WorkoutWeight 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 eCardiovascular WorkoutPre-Set Program Profiles Speed IntervalPage Heart Rate Control Workouts chapter fiveIn This Chapter 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 IntroductionHRC Types and a Workout Quick-Guide 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 The Easy Steps to a Heart Rate Control WorkoutChoices 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 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 eHow the HRC System Controls your Heart Rate Examples of WorkoutsTips and How HRC Works Cruise Control How Cruise Control Determines How to Change YourZ 8 a n d Z 9 S 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 and Cruise Control Examples of Walking Workouts Using Cruise Control Examples of RunningWorkouts 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 eMore 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 User Programs chapter sixIn 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 chapter seven Designing an Exercise ProgramIn 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. Concept Defined the F.I.TFrequency How Often You Exercise Intensity How Hard You ExerciseMore F.I.T. Concept Overview METsTime 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 eUtilizing the F.I.T. Concept 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 eBeginning Your F.I.T. Program Warm-Up Slow and Deliberate 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 Beginning Your Exercise ProgramYour F.I.T. Program Continued Workout Brisk and Rhythmic ExerciseCool-Down Slow and Relaxed Exercise Beginning a Fitness ProgramEstablishing and Maintaining Fitness Managing 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 Establishing Aerobic Fitness Maintaining Aerobic FitnessWeight 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 Care and Maintenance chapter eightIn 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 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 Maintenance Schedules ServiceService Z 8 a n d Z 9 S e r i e s Tr e a d m i l l O w n e r s G u i d eCalibration Z 8 a n d Z 9 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 Error Codes Error and Service 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 Z8.1/9/9.1/9.15E6 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 eE6 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 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 Important Safety Instructions chapter nineIn 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 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 eReview 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 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 ePage appendix a A Guide to Help You Pick an Initial Target Heart RateTarget 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 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 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 eexercise program. He can help affectheart ratePage METs Table appendix bHow 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 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 ePage appendix c METs Explanation and FormulasThe 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 METs Appendix C - METs Explanation and FormulasZ 8 a n d Z 9 S 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 Specifications appendix dThe 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 Appendix D - Specifications 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 Glossary appendix eDefinitions 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 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 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 Bibliography ipsapp006.lwwonline.com/content/getfile/2320/20/1050/fulltext. htmZ 8 a n d Z 9 S e r i e s Tr e a d m i l l O w n e r ’s G u i d e 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 Article URLTrue offers a full line of leading edge Cardiovascular and Flexibility equipmentZ Series Bikes Z Series Treadmills865 Hoff Road O’Fallon, MO 800.426.6570 truefitness.comF o u n d e d 1 9 8 Revision 8/2005 Part