True-fitness Z5 Series Manuel d'utilisateur

O w n e r ’ s G u i d eZ5 Series

Z 5 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 Hereone : IntroduCtIon8IntroductIonChapter 1: Introduction. Intr

98appendIx e - glossarYZ 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d echest strap, transmitter: use to detect heart rate, then t

99appendIx e - glossarYZ 5 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 Tro

100fitness test, maximal: the only valid way to accurately determine maximal oxygen uptake, using VO2 monitoring. Several protocols exist, but in gene

101Interval workouts are popular because they are superior training for sports activities, which almost always involve highly varying exer-cise intens

102speed, simulated ground: applies the measured energy expendi-ture to an outdoor bike equation, producing a speed feedback more applicable to an ell

BibliographyReferences and Selected Readings bibliographyZ 5 S e r i e s Tr e a d m i l l O w n e r ’s G u i d e103

Bibliography105bibliographyZ 5 S e r i e s Tr e a d m i l l O w n e r ’s G u i d eAmerican College of Sports Medicine, ACSM's Guideline

Bibliography106bibliographyZ 5 S e r i e s Tr e a d m i l l O w n e r ’s G u i d eRobergs, Robert A. and Landwehr, Roberto. (2002) The Surpris

True offers a full line of leading edge Cardiovascular and Flexibility equipment.TrueStretch Flexibility UnitZ Series TreadmillsZ Series Bikes

Where To Go From Hereone : IntroduCtIonZ 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e9IntroductIonAppendix A: Target Heart Rate

F o u n d e d 1 9 8 1865 Hoff RoadO’Fallon, MO 63366800.426.6570truefitness.com©2005 TRUE FITNESS TECHNOLOGY, INC.TRUE is a registered trademark of

The ConsoleIn This Chapter: Lower ConsoleLimited ConsoleHRC Model ConsoleStandard Consolechapter twoZ 5 S e r i e s Tr e a d m i l l O w n

Lower Console two : the ConsoleZ 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e13the consoleSelect/EnterAccepts workout parameter

14the consoleZ5.5 Limitedtwo : the ConsoleDistanceMiles traveled in 0.01 mile increments up to 9.99 miles, or 0.10 mile increments past 10 miles. Can

5 5 0 Z T X Tr e a d m i l l O w n e r ' s G u i d e15the consoleZ5.5 HRCtwo : the ConsoleZ 5 S e r i e s Tr e a d m i l l O w n e r

Z 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d eZ5.4 HRCtwo : BasIC operatIon16the consoleDistanceMiles traveled in 0.01 mile inc

17the consoleZ5 HRCtwo : the ConsoleZ 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d eDistanceMiles traveled in 0.01 mile increment

True is rapidly becoming the choice for workouts among beginners, rehab patients and top athletes world-wide.True treadmills are con-sistently rated #

18the consoleZ 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d eZ5 Standardtwo : BasIC operatIonDistanceMiles traveled in 0.01 mile

Basic OperationIn This Chapter: Starting Your Treadmill SafelySpeed and Incline AdjustmentStopping Your Treadmill SafelySetting Your WeightA Note

Z 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e21BasIc operatIonStarting Your Treadmill three : BasIC operatIonStraddle the tre

Z 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e22BasIc operatIon Adjusting Speed and Inclinethree : BasIC operatIonSpeed Control

stoppIng Your treadMIll safelYsettIng Your WeIghtZ 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e23BasIc operatIonSetting Your We

Z 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e24BasIc operatIonCalorie Expenditure Calculationsthree : BasIC operatIonTrue trea

usIng the heart rate transMItter strapMonItorIng Your heart rateZ 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e25BasIc operatIon

Z 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e26BasIc operatIonThe Heart Rate Displaythree : BasIC operatIonBefore you start yo

the s.o.f.t. select sYsteMZ 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e27BasIc operatIonS.O.F.T. Select (Z5.5 and Z5.4)three :

Table of ContentsZ 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e1 - IntroductionIntroduces key features, as well as a guide to w

Operation in Greater DetailIn This Chapter: Workout SetupPre-Set Program OperationTuning Your WorkoutPre-Set Program Profileschapter fourZ 5 S

Workout Setupfour : operatIon In Greater detaIlZ 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e31Confirm that the body weight set

Z 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e32operatIon In greater detaIlPre-Set Program Details (Not in Z5 Non)four : operat

Tuning Your Workoutfour : operatIon In Greater detaIlZ 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e33To change level during you

Z 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d ePre-Set Program Profilesfour : operatIon In Greater detaIl34operatIon In greater

Pre-Set Program Profilesfour : operatIon In Greater detaIlZ 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e35operatIon In greater

37Heart Rate Control WorkoutsIn This Chapter: HRC Workout IntroductionFour Kinds of Heart Rate Control WorkoutsThe Easy Steps to a Heart Rate Con

HRC IntroductionfIve : heart rate Control workoutsZ 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e39True’s heart rate control (HR

four BasIc kInds of heart rate control Workoutsthe easY steps to a heart rate control WorkoutZ 5 S e r i e s Tr e a d m i l l O w n e r ' s

Choices During Workout SetupfIve : heart rate Control workoutsZ 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e415 - Warm up. At t

durIng Your WorkoutMore detaIls on Interval hrcZ 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d eDuring Your WorkoutfIve : heart ra

Tips and How HRC WorksfIve : heart rate Control workoutsZ 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e43Increase speed and incl

exaMples of hrcWorkoutscruIse controlZ 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d eExamples and Cruise ControlfIve : heart rate

More ExamplesfIve : heart rate Control workoutsZ 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e45If you enter the HRC stage below

IMportant poInts aBout heart rate controlZ 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d eImportant Points About HRCfIve : heart r

HRC SafetyfIve : heart rate Control workoutsZ 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e47Two users wearing the same kind of

3IntroductIonIntroductionIn This Chapter: Model DifferencesTop Features Where to Go From Herechapter oneChapter 1: IntroductionChapter 2: The Con

chapter six49User ProgramsIn This Chapter: How to Record and Run User ProgramsZ 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d

How to Record and Run User ProgramssIx : user proGramsZ 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e51During a manually-control

Designing an Exercise ProgramIn This Chapter: What is the F.I.T. Concept?Using the F.I.T. ConceptYour Fitness ProgramDetermining Your NeedsBeginn

The F.I.T. Concept Definedseven : desIGnInG an exerCIse proGramZ 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e55The workout port

Z 5 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 F.I.T. Concept Overviewseven : desIGnInG an exerCIse proGram56As your fitnes

usIng the f.I.t. conceptYour fItness prograMdeterMInIng Your needsUtilizing the F.I.T. Concept seven : desIGnInG an exerCIse proGramZ 5 S e r i e s

Z 5 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. Programseven : desIGnInG an exerCIse proGram58In addition t

Your F.I.T. Program Continuedseven : desIGnInG an exerCIse proGramZ 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e59Workout: Bris

Z 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d eEstablishing and Maintaining Fitnessseven : desIGnInG an exerCIse proGram60If you

sports traInIngWeight and Sports Training Programsseven : desIGnInG an exerCIse proGramZ 5 S e r i e s Tr e a d m i l l O w n e r ' s G u

Care and MaintenanceIn This Chapter: Treadbelt LubricationRegular CleaningTreadbelt AdjustmentTreadbelt Tension63chapter eightZ 5 S e r i e s

Lubrication and CleaningeIGht : Care and maIntenanCeZ 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e65Your True treadmill is cons

Z 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d eTreadbelt AdjustmenteIGht : Care and maIntenanCe66Expert service and maintenance

treadbelt tensionTreadbelt TensioneIGht : Care and maIntenanCeZ 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e67To assure maximum

Z 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e5IntroductIonModel Differencesone : IntroduCtIonYour new treadmill is part of the

Z 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d eSymptom/Solution GuideeIGht : Care and maIntenanCe68Care and MaintenanCeSYMPTOM C

Symptom/Solution GuideeIGht : Care and maIntenanCeZ 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e69Care and MaintenanCeSYMPTOM

Z 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d eError CodeseIGht : Care and maIntenanCe70E1:INCLINE Incline moving when not comm

diagnostiCs - serviCe MessagesService Messages eIGht : Care and maIntenanCeZ 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e71Th

Important Safety InstructionsIn This Chapter: Review for Your Safetychapter nine73Chapter 1: IntroductionChapter 2: The ConsoleChapter 3: Basic O

Review for Your SafetynIne : Important safety InstruCtIonsZ 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e75When using this tread

Z 5 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 SafetynIne : Important safety InstruCtIons76Use a dedicated 110 v

Review for Your SafetynIne : Important safety InstruCtIonsZ 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e77Keep the space behind

Z 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e6IntroductIonTop Featuresone : IntroduCtIonZ5.4 HRC • Light-blue backlit LCD dis

Target Heart Rate ChartA Guide to Help You Pick an Initial Target Heart Rateappendix aZ 5 S e r i e s Tr e a d m i l l O w n e r ' s G u

appendIx a - target heart rate chartZ 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e81Remember to check with your physician befor

METs TableHow Speed and Incline Affect Workload, Expressed in METsappendix bZ 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e83

appendIx B - Mets taBleZ 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e85

METs Explanation and FormulasThe Metabolic Formulas Behind Energy Expenditure Estimatesappendix cZ 5 S e r i e s Tr e a d m i l l O w n e r &apo

Z 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e7IntroductIonMore on Top Featuresone : IntroduCtIonZ5.5 Limited • Same as Z5.5 H

appendIx c - Mets explanatIon and forMulasZ 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e89As stated earlier, the MET is a unit

SpecificationsThe Size and Performance Attributes of Your Z5 Series Treadmillappendix dZ 5 S e r i e s Tr e a d m i l l O w n e r ' s G u

appendIx d - speCIfICatIonsZ 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e93Maximum speed: Z5 & Z5.4: 10 mph. Z5.5: 12 mph.I

GlossaryDefinitions of common terms used throughout this documentappendix eZ 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e95

appendIx e - glossarYZ 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e97ACSM: the American College of Sports Medicine, probably th