Instruction/ maintenance manual of the product Z5.4 True Manufacturing Company
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Z5.4 & Z5 Treadmill Owne r's M anu al truefitness.com / 800.426.6570 / 1.636.272.7100.
In 1981, F rank T rulaske launched TRUE Fitness®, and b egan manufacturing premium hand-craf ted treadmills . His team ’ s obse ssion with quality has prop elled TRUE to the top of the f itness industr y and has created one of America ’ s oldest , largest and most respe cte d fitness e quipment manufacturers.
Z5.4 & Z5 Treadmill Owne r’ s Guide 3 Whe n u sing thi s ex erc ise machine, ba sic pr ecaut ions should always be follow ed, including the following : Read and understand all instr uctions and war nings prior to use. Obtain a me dical exam before beg inning any e xercise program.
Z5.4 & Z5 Treadmill Owne r’ s Guide 4 Do not exc e ed ma ximum user weight of 400 lbs . Keep the top side of the moving surface clean and dr y . Keep children and animals away . This treadmill is intended for residential use only . All ex ercis e equipment is potentially haz ardous.
Z5.4 & Z5 Treadmill Owne r’ s Guide 5 Quick Star t into a manual workout by pressing , or s et up a different workout by sele cting a workout and adju sting s ettings if necessar y . Use keys , or numeric ke ys and press to accept e ach se tting.
Z5.4 & Z5 Treadmill Owne r’ s Guide 6 T ab le o f Co nte nts Quick Start .....................................................................................5 1. Ba sic operation ( except console)............................................8 2.
Z5.4 & Z5 Treadmill Owne r’ s Guide 7 Place your feet on the straddle covers. A ttach the safety lanyard to your waistband. Place the safety key on the ke y holder . Set up your workout (se e Chapter 1) and press . Stop the treadmill by re ducing spe ed to 2 mph, then press .
Bas i c O p er a ti o n In T h is Chapter: Using The Keyboard Manuals & Quick W orkouts O ther S ettings Hear t Rate Monitoring Contact Hear t Rate Classic P re -Set W orkouts Goal F ocused W orko.
Z5.4 & Z5 Treadmill Owne r’ s Guide 9 Us ing the Keyboard C O : B O Selecting W orkout s: Press any of the workout keys and press to beg in your workout using the def ault settings .
Z5.4 & Z5 Treadmill Owne r’ s Guide 10 P ress Q uick St art : Start the treadbelt at 0.5 mph at the def ault workout time of 30 minut e s. Setting T ime or D ist ance T arg ets: Enter your weight and press . Now either enter a workout time and press , or press to be prompted for a target distance.
Z5.4 & Z5 Treadmill Owne r’ s Guide 11 Manual & Qu ick Wo rkouts C O : B O Quick Speed Impor tant : Q uick sp ee d ke ys change sp ee d with a single ke y press , s o t ake care in the ke ys you press.
Z5.4 & Z5 Treadmill Owne r’ s Guide 12 This treadmill can monitor your heart rate using either the chest strap provide d w ith the treadmill or the met al g rips on the hand rails (called contact heart rate or C HR pads).
Z5.4 & Z5 Treadmill Owne r’ s Guide 13 H ear t Ra te Mo nito ring C O : B O Co nt act H ear t Ra te C O : .
Z5.4 & Z5 Treadmill Owne r’ s Guide 14 1. Exercise w ith smo oth b ody motions . 2. Breathe smoothly and regularly , and avoid talk ing . (T alk ing w ill c ause unrepre sentative hear t rat e spikes of 5 to 10 bpm.) 3. Grip the pad s lightly , not tightly .
Z5.4 & Z5 Treadmill Owne r’ s Guide 15 A Note on CHR Accur ac y CHR monitoring may b e a bit less accurat e than a chest strap , since the heart rate signals are much stronger at the chest. About 5% of the population cannot be picked up by any CHR system.
Z5.4 & Z5 Treadmill Owne r’ s Guide 16 These are TRUE’ s or iginal four pre-s et workouts. Chang ing the workout time stretches and compresses the workout profile.
Z5.4 & Z5 Treadmill Owne r’ s Guide 17 Cl ass ic Pre-S et Wo rk outs C O : B O Spo r ts Tr a ining Actu al Speed D i s p l ay When the treadmill is changing to a ne w target sp ee d, the matrix display readout will display the actual spe ed.
Z5.4 & Z5 Treadmill Owne r’ s Guide 18 Y our Z Serie s treadmill also comes with adv anced workouts options for thise lookig n to get the most out of their training . Qu ick W orkout K e ys [w alk , walk+r un, r un] Use these keys to se t up your favorite training spee ds .
Z5.4 & Z5 Treadmill Owne r’ s Guide 19 W eight L oss By pressing the “ W eight Loss” ke y , us ers have t he option of choosing one of three s eparate programs that assist users in achiev ing their weight loss goals .
C o nso le O p er a ti o n Chapter T wo Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Hear t Rate Control Chapter 4: User W orkouts Chapter 5: Gerk in F itness T est Chapter 6: De.
Z5.4 & Z5 Treadmill Owne r’ s Guide 21 Co nso le O pera tio n C T: K /C Z5.4 & Z5 Ke yboard/ C o nso le.
Hear t Ra te C o ntr o l In Th is Chapter: HRC Introduction HRC T ypes and W or kout Guide W orkout Setup During Y our W orkout Tips & How HRC W orks Examples & Cruise Control Examples of W al.
Z5.4 & Z5 Treadmill Owne r’ s Guide 23 HRC I ntro ductio n C T : HR C W TRUE’ s hear t rate contr ol (HRC ) workouts let the treadmill monit.
Z5.4 & Z5 Treadmill Owne r’ s Guide 24 HR C T yp es & Wo rko ut Gu id e C T: HRC W Easy Steps t o a HR C Wo rkout V arious typ es of He art Rate Control (HRC) are a v ailable on the Z5.4 & Z5 treadmills .
Z5.4 & Z5 Treadmill Owne r’ s Guide 25 Wo rk out S etu p C T : HR C W Durin g Wo rkout Setup 5 - W ar m up .
Z5.4 & Z5 Treadmill Owne r’ s Guide 26 Durin g Y our Wo rkout Du ring Y our Wo rkout C T: HRC W • Pressing anykey other than or will exit HRC mode.
Z5.4 & Z5 Treadmill Owne r’ s Guide 27 Ti p s o n the W arm U p St age Tips and How HRC Wo rks C T : HR C W Ho w the HRC System Co ntrols your Hear t Ra te The treadmill operates in a manual control mo de dur ing the warm- up stage.
Z5.4 & Z5 Treadmill Owne r’ s Guide 28 E xamples o f HRC Wo rkouts E x a mples and Cru is e Co ntro l C T: HRC W Cruise Co ntrol 1 - A user who physically cannot walk over 2.5 mph can safely us e he art rate control by entering maximum spe ed of 2.
Z5.4 & Z5 Treadmill Owne r’ s Guide 29 Ho w Cruise Co ntrol Determi nes Y our E xercise Intensity Mo re E x a mples C T : HR C W E xamples o f.
Z5.4 & Z5 Treadmill Owne r’ s Guide 30 Impo r t ant Po ints About Hear t R a te Co ntrol The hear t rat e monitor transmitter strap provided with your treadmill should b e wor n directly against your skin at about one inch b elow the pe ctoral muscles/breast line.
Z5.4 & Z5 Treadmill Owne r’ s Guide 31 Impo r t ant Po ints About HRC C T: HRC W T wo users wear ing the same kind of transmitter at the same time and in clos e proximity may cause false he art rate display readings .
Cust o m Wo rkouts In T h is Chapter: H ow t o Reco rd an d Run User P r ogra ms Chapter Four Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Hear t Rate Control Chapter 4: Custom W.
Z5.4 & Z5 Treadmill Owne r’ s Guide 33 During a manually-contr olle d workout, Z5.4 & Z5 treadmills always " re c ord" the changes you make in spee d or incline.
Gerki n Fitn ess T est In T h is Chapter: Y our Fitness Lev el Ac curac y of the Gerk in F itness T est Chapter Five Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Hear t Rate Cont.
Z5.4 & Z5 Treadmill Owne r’ s Guide 35 Y our F itness Level C F: G F T One way to measure your overall fitne ss is to take a Gerkin fitne ss test.
Z5.4 & Z5 Treadmill Owne r’ s Guide 36 The scientific journal, O ccupational Medicine, published a study in 2004 on the accuracy of the G erkin test.
D es i gn i n g an E xer cis e P r ogr a m In Th is Chapter: The F .I.T . Concept Defined F .I.T . Concept O verview Utilizing the F .I.T . Concept Beginning Y our F .
Z5.4 & Z5 Treadmill Owne r’ s Guide 38 The F .I.T . Co nce pt D ef ined C S: D E P The workout portion of your ex ercise prog ram consist s of three major v ariables : F requenc y , Intensity , and T ime.
Z5.4 & Z5 Treadmill Owne r’ s Guide 39 As your fitness le vel improves , you w ill ne ed to increas e your workout intensity in order to reach your target heart rate. The first increa se ma y b e ne cessar y after two to four weeks of regular ex ercis e.
Z5.4 & Z5 Treadmill Owne r’ s Guide 40 Utilizing the F .I.T . Con cept C S: D E P The F .I. T . concept and chart are designe d to help you b egin a program tailored to your ne eds .
Z5.4 & Z5 Treadmill Owne r’ s Guide 41 In addition to monitoring your heart rate a s you exercise, b e certain of how quickly your hear t rate recovers .
Z5.4 & Z5 Treadmill Owne r’ s Guide 42 You r F .I.T . Progra m Co ntinue d C S: D E P W orkout: Brisk and Rhythmic Exer cise The workout trains and conditions your he art , lung s , and muscles to op erate more efficiently .
Z5.4 & Z5 Treadmill Owne r’ s Guide 43 If you c an su stain 12 but not 20 con tinuous minutes of ex ercis e in your target heart rate zone: Exercise three to five days a week . Rest at le ast two days p er we ek . T r y to reach and maintain 60-75 percent of your maximum hear t rate with moderate rh y thmic exercise.
Z5.4 & Z5 Treadmill Owne r’ s Guide 44 T r y to reach and maintain 60-75 percent of your maximum hear t rate with mo derate exer c ise. Exercise for 30-45 minutes at 60-65 percent of your target heart rate.
Care an d M ai ntenan ce In Th is Chapter: Lubrication & Cleaning T readbelt Adjustment T readbelt T ension chapter s e ven Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Hear .
Z5.4 & Z5 Treadmill Owne r’ s Guide 46 L u b rica tio n and Cleanin g C S : C M Y our TRUE treadmill is constructed of quality materials and manufactured to provide many years of f aithful ser vice.
Z5.4 & Z5 Treadmill Owne r’ s Guide 47 M onthly : C lean dust and dir t that might accumulate under and behind your treadmill once a month. Small rubb er p articles from the s oles of w alking shoes will accumulate alongside the belt and also behind the unit .
Z5.4 & Z5 Treadmill Owne r’ s Guide 48 Treadb e l t Te nsi o n C S : C M T ur n b oth re ar roller adjustment b o.
Z5.4 & Z5 Treadmill Owne r’ s Guide 49 Sympt om/So l utio n Gu ide C S : C M SYMPTOM CA USE S OLUTI ON Circuit breaker on treadmill trips when the p ower cor d is plugged into w all.
Z5.4 & Z5 Treadmill Owne r’ s Guide 50 SYMPTOM CA USE S OLUTI ON T readbelt tracks left to r ight A . Uneven f loor B. Rear roller not properly adjusted Move treadmill to even surface or level with shims. See Adjustment section. See Adjustment section.
Z5.4 & Z5 Treadmill Owne r’ s Guide 51 E1:IN CLINE Incline moving when not commanded to. E1:R AN GE Difference b etween zero position and maximum incline not suff icient. E1:ST A LL Incline not mov ing when commanded to. E2:OV ER SPEED This er ror o ccurs when an acce leration of greater than 2.
Z5.4 & Z5 Treadmill Owne r’ s Guide 52 S e r vice Messages C S : C M The following ser v ice message s w ill b e displayed as they o ccur , as well as for the subse quent si x safety ke y ins ertions .
T ar get Hear t Ra te Char t A Guid e t o Help Y ou Pi ck an In itial T ar get Hear t Ra te ap p en dix a.
Z5.4 & Z5 Treadmill Owne r’ s Guide 54 A A T H R C .
Sp eci fi ca ti o ns ap p en dix b.
Z5.4 & Z5 Treadmill Owne r’ s Guide 56 S Z5.4 Z5 Motor TRUE 3hp DC TRUE 3hp DC Frame Robotically W elded Heavy- Guage Steel Robotically W elded Heavy- G.
B i b li ogr ap hy References an d Selected Readin gs b i b liograp hy.
Z5.4 & Z5 Treadmill Owne r’ s Guide 58 B American College of Spor ts Medicine, ACSM's Guideli ne s f or E xerc ise T e sting and P re scr iption . 6th e dition. Philadelphia: Lippincott W illi ams & W ilkins , 2000.
Z5.4 & Z5 Treadmill Owne r’ s Guide 59 Robergs , Rober t A . and L andwehr , Rob erto. (2002) The Surprising Histor y of the "HRma x = 220 - age " Equation. Jour nal of Exer c ise Physiology , 5(2). ISSN 1097-9751.2 Article URL : <http://w ww.
©2008 TRUE FITNESS TECHNOLOGY , INC. TRUE is a registered trademark of TRUE FITNESS. Specifications subject to change. Founded 1981 865 Hoff Road St. Louis, MO 63366 800.
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However, one of the most important roles played by the user manual is to help in solving problems with True Manufacturing Company Z5.4. Almost always you will find there Troubleshooting, which are the most frequently occurring failures and malfunctions of the device True Manufacturing Company Z5.4 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
