Instruction/ maintenance manual of the product Z8 True Fitness
Go to page of 110
Commer cial T readmill Owner ’ s Guide Z8 and Z9 S eries.
T rue is rapidly becoming the choice for workouts among beginners, rehab patients and top athletes world-wide. T rue treadmills are con- sistently rated #1 for their smooth, quiet and comfortable per formance. T oday , T rue is the choice for workouts among beginners, rehab patients and top athletes world-wide.
T able of C ont ents Z8 and Z9 Ser ies T readmill O wner's Guide 1 - Introduction Introduces ke y features, a s well a s a guide to where to go next in this manual.
.
3 I ntr oduc tIon Intr oduc tion In This Chapter: M odel Difference s W here to Go F rom Here chapter one C hapter 1 : Introduction C hapter 2 : The Console C hapter 3 : Basic Operation C hapter 4 : Operation in Greater Detail C hapter 5 : Hear t R ate Control W orkouts C hapter 6 : User Programs C hapter 7 : Designing an Exercise Program: The F .
.
Z8 and Z9 Ser ies T readmill O wner's Guide 5 I ntr oduc tIon Model Differenc es one : I ntroduCtIon Y our ne w treadmill is par t of the T r ue Z8 and Z9 S eries treadmills , which are all built to the same heav y-duty st andards.
Z8 and Z9 Ser ies T readmill O wner's Guide 6 I ntr oduc tIon T op F eatures one : I ntroduCtIon Z9 and Z9.1 • De ep-blue backlit LC D display with 10 x 28 prog ress matrix • Dot -matrix LC D.
Z8 and Z9 Ser ies T readmill O wner's Guide 7 I ntr oduc tIon Wher e to go from Here one : I ntroduCtIon Chapter 1: Introduction. Introduces key featur e s , a s well a s a g uide on where to go next in this manual. Chapter 2: The Console. D esc rib es each console ke y and display window .
Z8 and Z9 Ser ies T readmill O wner's Guide Wher e to G o Fr om Here one : I ntroduCtIon 8 I ntr oduc tIon Appendix A : T arget Hear t Rate Chart . A g uide to help you pick an initial target heart rate. Appendix B: MET s T able. How sp e ed and incline af fect workload, expr esse d in MET s .
.
.
T he C onsole In This Chapter: Lower Con sole Z9 and Z9.1 Con sole Z8.1 Con sole Z8 Stand ard Console chapter two Z8 and Z9 Ser ies T readmill O wner's Guide 11 C hapter 1 : Introduction C hapter.
.
Lo wer C onsole two : t he C onsole Z8 and Z9 Ser ies T readmill O wner's Guide 13 t he c onsole Select/Enter Accepts workout parameters, and toggles the dual function displays. Speed Slow/F ast Adjusts speed in 0.1 mph increments. Also used to set weight and other workout parameters.
14 t he c onsole Z9 and Z9.1 t wo : t he C onsole Distance Miles traveled in 0.01 mile increments up to 9.99 miles, or 0.10 mile increments past 10 miles. Can also be set to count down. Grade Incline in percent grade in 0.5% increments. Time Time remaining in your workout.
550ZT X T readmill O wner's Guide 15 t he c onsole Z8.1 two : t he C onsole Z8 and Z9 Ser ies T readmill O wner's Guide Distance Miles traveled in 0.01 mile increments up to 9.99 miles, or 0.10 mile increments past 10 miles. Can also be set to count down.
Z8 and Z9 Ser ies T readmill O wner's Guide Z8 Standard C onsole two : B asIC o peratIon 16 t he c onsole Distance Miles traveled in 0.01 mile increments up to 9.99 miles, or 0.10 mile increments past 10 miles. Can also be set to count down. Grade Incline in percent grade in 0.
.
.
Basic Opera tion In This Chapter: Star ting Y our T re admi ll S afely Speed and Incl ine Ad justment Stopping Y our T re admi ll S afely Setting Y our W eight A Note About Calor ie E xpenditure C alc.
.
Z8 and Z9 Ser ies T readmill O wner's Guide 21 B asIc o peratIon Star ting Y our T readmill three : B asIC o peratIon Straddle the treadb elt by placing your fee t on the straddle covers. A ttach the lanyard to your clothing at roughly w aist height.
Z8 and Z9 Ser ies T readmill O wner's Guide 22 B asIc o peratIon Adjusting Speed and Incline three : B asIC o peratIon Speed C ontrol : use either the and keys by themselves to change sp ee d. Or , to quickly go to a sp ec ific sp ee d... ...enter a target spe e d with the numeric keys .
s toppIng Y our t readMIll s afelY s ettIng Y our W eIght Z8 and Z9 Ser ies T readmill O wner's Guide 23 B asIc o peratIon Setting Y our W eight three : B asIC o peratIon Inc line Cont rol : use either the up and down ke ys by themselves to change incline.
Z8 and Z9 Ser ies T readmill O wner's Guide 24 B asIc o peratIon Calorie Expenditure Calculations three : B asIC o peratIon T rue treadmills use the calor ie expenditure formula as de scr ibe d in Gu idelines for E xerci se T esting and P re scr iption f rom the Amer ican College of Spor ts Me dicine.
u sIng the h ear t r ate t ransMItt er s tr ap M onItorIng Y our h ear t r ate Z8 and Z9 Ser ies T readmill O wner's Guide 25 B asIc o peratIon Hear t Rate Monitoring three : B asIC o peratIon The Z8 and Z9 S eries ( e xcept the Z8 and Z9 Non) can monitor your he art rate when you wear the transmitter strap provide d.
Z8 and Z9 Ser ies T readmill O wner's Guide 26 B asIc o peratIon The Hear t R ate Display three : B asIC o peratIon Once you st art your workout , your hear t rate w ill be displayed in beat s per minute. The contact he art rate system let s you monitor your hear t rate without wear ing a strap.
.
.
Oper ation in Grea ter Detail In This Chapter: P re-Set P rog ram O peration T uni ng Y our W orkout P re-Set P rog ram P rofile s chapter four Z8 and Z9 Ser ies T readmill O wner's Guide 29 C ha.
.
W ork out S etup four : o peratIon In G reater d etaIl Z8 and Z9 Ser ies T readmill O wner's Guide 31 Confirm that the b o dy weight s etting is correct . If it is not , adjust it with the or numeric keys and press . F or a Q uick Start , simply press .
Z8 and Z9 Ser ies T readmill O wner's Guide 32 o peratIon In g reater d etaIl Pr e -Set Progr am Details four : o peratIon In G reater d etaIl Press any E xpress Command key to sele ct a program. ( T o get more prog ram options , including re-s electing Manual, use the keys .
T uning Y our W orkout four : o peratIon In G reater d etaIl Z8 and Z9 Ser ies T readmill O wner's Guide 33 T o change le vel dur ing your workout, press . Press keys to change le vel, then press . If a ne w program is selected, it will join that prog ram at the same p oint as the pre viously sele cted pro - gram.
Z8 and Z9 Ser ies T readmill O wner's Guide Pr e -Set Progr am Pr ofiles four : o peratIon In G reater d etaIl 34 o peratIon In g reater d etaIl Lev el Speed (MPH) Grade (%) Min Max Min Max 1 2.0 2.4 1.0 4.0 2 2.2 2.8 1.5 5.0 3 2.6 3.2 2.0 6.0 4 3.
Pr e -Set Progr am Pr ofiles four : o peratIon In G reater d etaIl Z8 and Z9 Ser ies T readmill O wner's Guide 35 o peratIon In g reater d etaIl Lev el Speed (MPH) Grade (%) Min Max Min Max 1 2.0 2.4 1.0 4.0 2 2.2 2.8 0.5 5.0 3 2.6 3.2 0.5 6.0 4 3.
.
37 Hear t R at e C ontr ol W orkouts In This Chapter: HRC W orkout Introduction The E a sy Step s to a Heart Rate Control W orkout M ore D et ails on Inter val HRC T ips on the W arm Up St age H ow th.
.
HRC Introduction f Ive : h ear t r ate C ontr ol w orkouts Z8 and Z9 Ser ies T readmill O wner's Guide 39 T rue’ s he art rate contr ol (HRC) workouts let the treadmill monitor your rela tive e.
t he e asY s teps to a h ear t r ate c ontrol W orkout Z8 and Z9 Ser ies T readmill O wner's Guide HRC T ypes and a W orkout Q uick-Guide fIve : h ear t r ate C ontrol w orkouts 40 1 - Put on a Polar or compatible transmitter chest strap as des crib e d on page 25.
Choices D uring W ork out Setup fIve : h ear t r ate C ontrol w orkouts Z8 and Z9 Ser ies T readmill O wner's Guide 41 The time and dist ance accumulat ed dur ing war mup are not counted against your sele cted workout time or distance; thos e values start at zero when the treadmill reaches hear t rate control mode.
Z8 and Z9 Ser ies T readmill O wner's Guide During Y our W orkout fIve : h ear t r ate C ontrol w orkouts 42 T o raise your hear t rate in HRC mo de, spe e d will always increas e until ma ximum spe e d is attained, followed by incline (if incline is used in the workout).
T ips and How HRC W orks fIve : h ear t r ate C ontrol w orkouts Z8 and Z9 Ser ies T readmill O wner's Guide 43 This is the simplest way to enter target hear t rate training . While in manual or any program you can enter T arget Heart R ate Control by simply pressing the T arget H RC/Cruise Control ke y .
Z8 and Z9 Ser ies T readmill O wner's Guide Examples and Cruise C ontrol fIve : h ear t r ate C ontrol w orkouts 44 1 - Enter HRC at 3.5 mph and 4% incline to allow a maximum sp ee d of 3.5 mph and 8% incline. 2 - Enter HRC at 4.2 mph and 6% incline to allow a maximum sp ee d of 4.
More Examples fIve : h ear t r ate C ontrol w orkouts Z8 and Z9 Ser ies T readmill O wner's Guide 45 con tinue to have intermittent hear t rate display problems , consult your loc al ser vice technician, as the transmitter strap batteries may be low .
.
chapter six 47 U ser P rog rams In This Chapter: H ow to Record and Run User P rog rams Z8 and Z9 Ser ies T readmill O wner's Guide C hapter 1 : Introduction C hapter 2 : The Console C hapter 3 :.
.
How to Recor d and Run User Progr ams sIx : u ser p r oGrams Z8 and Z9 Ser ies T readmill O wner's Guide 49 During a manually-contr olle d workout, the Z8.1 and Z9 Serie s treadmills alw ays "records " the changes you make in sp e ed or incline.
.
Designing an Ex ercise P rog ram In This Chapter: W hat i s the F .I. T . C oncept? Usin g the F . I. T . Concept Y our Fitness P rog ram Deter min ing Y our Needs Beg inni ng Y our E xercise P rog ra.
.
The F .I.T . C oncept Defined seven : d esIGnInG an e xerCIse p roG ram Z8 and Z9 Ser ies T readmill O wner's Guide 53 The workout p or tion of your exer cise program consists of three major v ariables : F re quenc y , Intensity , and T ime.
Z8 and Z9 Ser ies T readmill O wner's Guide More F .I.T . Conc ept Over view seven : d esIGnInG an e xerCIse p roG ram 54 As your f itness le vel improves, you will ne e d to increas e your workout intensity in order to reach your target hear t rate.
u sIng the f .I.t . c onc ept Y our f Itness p r ograM d eterMInIng Y our n eeds Utilizing the F .I.T . C oncept seven : d esIGnInG an e xerCIse p roG ram Z8 and Z9 Ser ies T readmill O wner's Guide 55 The F .I. T . concept and chart are desig ned to help you b egin a pro- gram tailore d to your nee ds .
Z8 and Z9 Ser ies T readmill O wner's Guide Beginning Y our F .I.T . Pr ogram seven : d esIGnInG an e xerCIse p roG ram 56 In addition to monitoring your hear t rate a s you exer cise, b e certain of how quickly your he art rate recovers .
Y our F .I.T . Pr ogram Con tinued seven : d esIGnInG an e xerCIse p roG ram Z8 and Z9 Ser ies T readmill O wner's Guide 57 W orkout: Brisk and Rhythmic Exercise The workout trains and conditions your he art , lung s , and muscles to operate more ef ficiently .
Z8 and Z9 Ser ies T readmill O wner's Guide Establishing and Maintaining F itness seven : d esIGnInG an e xerCIse p roG ram 58 If you can sust ain 12 but not 20 continuous minutes of ex ercis e in your target hear t rate zone: Exercise three to f ive days a we ek .
s por ts t raInIng W eight and Spor ts T raining Progr ams seven : d esIGnInG an e xerCIse p roG ram Z8 and Z9 Ser ies T readmill O wner's Guide 59 T r y to reach and maintain 60-75 p ercen t of your ma ximum he art rate with mo derate exer cise.
.
C are and Maint enanc e In This Chapter: Ma intenance Schedule Calibr ation Error Co de s E6 Level and Bli nk Code s D iag nostic s 61 chapter eight Z8 and Z9 Ser ies T readmill O wner's Guide C .
.
Z8 and Z9 Ser ies T readmill O wner's Guide 63 C are and M aintenanCe C A U T ION Ser v icing is to be done w ith appliance disconnected from the supply ci rcuit . T o disconnect, tur n all controls to the off position, then remove the plug from the outlet.
64 C are and M aintenanCe Maintenanc e Schedules C are and m aIntenanCe T o ext end the life and a ppearance of your TRUE Z- Serie s treadmill, we recommend tha t you monthly: 1. Clean the treadmill of dust and dirt that might ac cumulate under and behind the treadmill.
Z8 and Z9 Ser ies T readmill O wner's Guide 65 C are and M aintenanCe e Incline and Spee d Calibration mode is use d to troubleshoot and c ali- brate t he treadmill. Calibration will cause the treadmill to spe ed up to 15 mph and incline up t o 15%.
Z8 and Z9 Ser ies T readmill O wner's Guide 66 C are and M aintenanCe Or to indicate an error in spee d or incline: IN V ALI D IN C LIN E DA T A (bAd grad dAtA) IN V ALI D SPEED DA T A (bAd SP d dAtA) C ALIBR A TI ON AB OR TE D: (C AL StOP) NO SPEE D SENSOR (nO SP d SEnS) 4.
Z8 and Z9 Ser ies T readmill O wner's Guide 67 C are and M aintenanCe e failure code displayed will b e “E-5 Sensor ” when receiving the E5 Sen- sor error , enter diagnostic mode and che ck the error log. B elow is a list of status displa y code s .
Z8 and Z9 Ser ies T readmill O wner's Guide 68 C are and M aintenanCe Y our TRUE Z- Serie s treadmill is equipp ed w ith built in diagnostic capabili- ties to assist in configuring , maintaining and ser vicing your treadmill.
Z8 and Z9 Ser ies T readmill O wner's Guide 69 C are and M aintenanCe 6. Press (up arrow) to displa y User Not Present function. e following messages will display : C UR REN T SHU T (Crnt) No. of se conds until treadmill sh uts off w ith no user on treadbelt 7.
.
Impor tant S afety Instruc tions In This Chapter: Revie w for Y our Safet y chapter nine 71 C hapter 1 : Introduction C hapter 2 : The Console C hapter 3 : Basic Operation C hapter 4 : Operation in Greater Detail C hapter 5 : User Programs C hapter 6 : Hear t R ate Control W orkouts C hapter 7 : Designing an Exercise Program: The F .
.
Review for Y our Safety nIne : I mpor tant s afety I nstruC tIons Z8 and Z9 Ser ies T readmill O wner's Guide 73 Whe n using thi s tre admill, ba sic pr ec autions should alway s be followed , including the following : Read all instr uctions before using this treadmill.
Z8 and Z9 Ser ies T readmill O wner's Guide Review for Y our Safety nIne : I mpor tant s afety I nstruC tIons 74 Use a de dic ated 110 volt , alternating cur rent, 15 amp three-prong grounded outlet . Keep the p ower cord away f rom he ated surf aces .
Review for Y our Safety nIne : I mpor tant s afety I nstruC tIons Z8 and Z9 Ser ies T readmill O wner's Guide 75 Keep the space behind and on b oth sides of the treadmill clear should you lose your balance. Allow only one p erson at a time on your machine.
.
T ar get Hear t R at e Char t A Guide to Hel p Y ou P ick an I niti al T arget H e ar t R ate appendix a Z8 and Z9 Ser ies T readmill O wner's Guide 77.
.
a ppendIx a - t arget h ear t r ate c har t Z8 and Z9 Ser ies T readmill O wner's Guide 79 Contact heart rate monitoring (perhaps more accura tely calle d hand- touch heart rate monitoring) uses .
a ppendIx a - t arget h ear t r ate c har t 80 B ec ause CH R is already tr y ing to detect a fainter signal compar ed to a chest strap, it takes less of a vertical hear t p osition to cause it to stop working.
a ppendIx a - t arget h ear t r ate c har t 81 Remember to check with your physician before be ginning any ex ercise program. He can help determine an appropriate target heart rate.
.
ME T s T able H o w Spe ed and Inc line Affect W orkload , E xpre ssed in MET s appendix b Z8 and Z9 Ser ies T readmill O wner's Guide 83.
.
a ppendIx B - Me t s t aBle Z8 and Z9 Ser ies T readmill O wner's Guide 85.
.
ME T s Explanation and F ormulas The M etabolic F or mula s Behind Energ y E xpenditure E stimates appendix c Z8 and Z9 Ser ies T readmill O wner's Guide 87.
.
a ppendIx c - Me t s e xplanatIon and f orMulas Z8 and Z9 Ser ies T readmill O wner's Guide 89 As st ated earlier , the MET is a unit of exercise measurement that takes into account bo dy weight.
.
Specifications The Size and Per for mance Attr ibutes of Y our Z8 or Z9 S er ie s T re admi ll appendix d Z8 and Z9 Ser ies T readmill O wner's Guide 91.
.
a ppendIx d - s pecIfIc atIons Z8 and Z9 Ser ies T readmill O wner's Guide 93 Maximum spee d : 12 mph; Z9.15: 15 mph Inc line range: 0 to 15%; Z9.1 -3% to +12% Dr ive motor : 6 hp . T readbelt are a : Z9 & Z9.1: 23” x 63”; Z8 and Z8.1: 20” x 63” T readmill W e ight : 400 Pounds Maximum use r weight : 400 pounds .
.
Glossar y D efinitions of common ter m s u se d th rou ghout this document appendix e Z8 and Z9 Ser ies T readmill O wner's Guide 95.
.
a ppendIx e - g lossar Y Z8 and Z9 Ser ies T readmill O wner's Guide 97 A CSM : the Amer ican College of Sp ort s Medic ine, probably the single most -resp ecte d spor t s medic ine and exer c ise physiolog y organization.
a ppendIx e - g lossar Y Z8 and Z9 Ser ies T readmill O wner's Guide chest strap, transmitter : use to de tect hear t rate, then transmit using a 5 kHz radio sig nal to a receiver in fitness equipment (or wristw atch).
a ppendIx e - g lossar Y Z8 and Z9 Ser ies T readmill O wner's Guide Quinton, S chwinn, Stairmaster , Star T rac, T ectr ix , and T rott er . S ee fitlinxx.com/csafe/. exer cise : the dif feren t metabolic st ate during any activ ity greater than rest .
fitness test, maximal : the only valid w ay to accurate ly determine maximal oxygen upt ake, using VO 2 monitoring . S e veral protocols exist, but in general a treadmill is use d and the ex ercis e intensity is gradually increa se d over a f ive to eight minute per iod.
Interv al workouts are popular b e cause the y are sup erior training for spor ts activ ities , which almo st always involve highly v ar y ing exer - cise intensities . Inter val workouts are not optimal for weight loss or weight control, since ste ady-st ate exer cise is most efficient for ma xi - mal total energy expende d for a given effort .
speed, simulated ground : applies the mea sured energ y expendi- ture to an outdoor bike e quation, producing a spe e d fee dback more applicable to an elliptical or exercise bike r ider . T -MET : a replacement for MET s that properly takes bo dy weight into acc ount.
Bibliogr aph y Referenc es and S elec ted Readings bibliogr aphy Z8 and Z9 Ser ies T readmill O wner ’ s Guide 103.
.
Bibliogr aph y 105 b ibliograph y Z8 and Z9 Ser ies T readmill O wner ’ s Guide American Colle ge of Sport s Me dicine, A C SM' s Gu idelines for E xercise T esting and P re scription . 6th e dition. Philadelphia: Lippincott W illiams & W ilkins , 2000.
Bibliogr aph y 106 b ibliograph y Z8 and Z9 Ser ies T readmill O wner ’ s Guide Robergs , Rob ert A . and L andwehr , Rober to. (2002) The Surpr ising Histor y of the "HRma x = 220 - age " Equation. Journal of E xercise Physiology , 5(2). I SSN 1097-9751.
T rue offers a full line of leading edge Cardio vascular and F lexibility equipment. T rueStretch Flexibility Unit Z S eries T readmills Z S eries Bikes.
Founded 1981 865 Hoff Road O’F allon, MO 63366 800.426.6570 truefitness.c om ©2005 TRUE FITNESS TECHNOLOGY , INC. TRUE is a registered trademark of TRUE FITNESS.
An important point after buying a device True Fitness Z8 (or even before the purchase) is to read its user manual. We should do this for several simple reasons:
If you have not bought True Fitness Z8 yet, this is a good time to familiarize yourself with the basic data on the product. First of all view first pages of the manual, you can find above. You should find there the most important technical data True Fitness Z8 - thus you can check whether the hardware meets your expectations. When delving into next pages of the user manual, True Fitness Z8 you will learn all the available features of the product, as well as information on its operation. The information that you get True Fitness Z8 will certainly help you make a decision on the purchase.
If you already are a holder of True Fitness Z8, but have not read the manual yet, you should do it for the reasons described above. You will learn then if you properly used the available features, and whether you have not made any mistakes, which can shorten the lifetime True Fitness Z8.
However, one of the most important roles played by the user manual is to help in solving problems with True Fitness Z8. Almost always you will find there Troubleshooting, which are the most frequently occurring failures and malfunctions of the device True Fitness Z8 along with tips on how to solve them. Even if you fail to solve the problem, the manual will show you a further procedure – contact to the customer service center or the nearest service center
