True-fitness Z7 Series Bedienungsanleitung

Treadmill Owner’s GuideZ7 Series

12THE CONSOLEZ7 ConsoleTWO : THE CONSOLEZ 7 Tr e a d m i l l O w n e r ' s G u i d eDistanceMiles traveled in 0.01 mile increments up to 9.

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

Z 7 Tr e a d m i l l O w n e r ' s G u i d e17BASIC OPERATIONStarting Your Treadmill THREE : BASIC OPERATIONStraddle the treadbelt by plac

Z 7 Tr e a d m i l l O w n e r ' s G u i d e18BASIC OPERATION Adjusting Speed and InclineTHREE : BASIC OPERATION: use either t

STOPPING YOUR TREADMILL SAFELYSETTING YOUR WEIGHTZ 7 Tr e a d m i l l O w n e r ' s G u i d e19BASIC OPERATIONSetting Your WeightTHREE : BA

Z 7 Tr e a d m i l l O w n e r ' s G u i d e20BASIC OPERATIONCalorie Expenditure CalculationsTHREE : BASIC OPERATIONTrue treadmills use the

USING THE HEART RATE TRANSMITTER STRAPMONITORING YOUR HEART RATEZ 7 Tr e a d m i l l O w n e r ' s G u i d e21BASIC OPERATIONHeart Rate Mon

Z 7 Tr e a d m i l l O w n e r ' s G u i d e22BASIC OPERATIONThe Heart Rate DisplayTHREE : BASIC OPERATIONOnce you start your workout, your

Workout SetupFOUR : OPERATION IN GREATER DETAILZ 7 Tr e a d m i l l O w n e r ' s G u i d e27Confirm that the body weight setting is correc

Z 7 Tr e a d m i l l O w n e r ' s G u i d e28OPERATION IN GREATER DETAILPre-Set Program Details FOUR : OPERATION IN GREATER DETAILPress an

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

Tuning Your WorkoutFOUR : OPERATION IN GREATER DETAILZ 7 Tr e a d m i l l O w n e r ' s G u i d e29To change level during your workout, pre

Z 7 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 DETAIL30OPERATION IN GREATER DETAILLevelSpe

Pre-Set Program ProfilesFOUR : OPERATION IN GREATER DETAILZ 7 Tr e a d m i l l O w n e r ' s G u i d e31OPERATION IN GREATER DETAILLevelSpe

33Heart 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 7 Tr e a d m i l l O w n e r ' s G u i d e35True’s heart rate control (HRC) workouts le

THE EASY STEPS TO A HEART RATE CONTROL WORKOUTZ 7 Tr e a d m i l l O w n e r ' s G u i d eHRC Types and a Workout Quick-GuideFIVE : HEART R

Choices During Workout SetupFIVE : HEART RATE CONTROL WORKOUTSZ 7 Tr e a d m i l l O w n e r ' s G u i d e37 The time and distance accumul

Z 7 Tr e a d m i l l O w n e r ' s G u i d eDuring Your WorkoutFIVE : HEART RATE CONTROL WORKOUTS38To raise your heart rate in HRC mode, sp

Tips and How HRC WorksFIVE : HEART RATE CONTROL WORKOUTSZ 7 Tr e a d m i l l O w n e r ' s G u i d e39This is the simplest way to enter tar

Table of ContentsZ 7 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 where to

Z 7 Tr e a d m i l l O w n e r ' s G u i d eExamples and Cruise ControlFIVE : HEART RATE CONTROL WORKOUTS401 - Enter HRC at 3.5 mph and 4%

More ExamplesFIVE : HEART RATE CONTROL WORKOUTSZ 7 Tr e a d m i l l O w n e r ' s G u i d e41continue to have intermittent heart rate displ

chapter six43User ProgramsIn This Chapter: How to Record and Run User ProgramsZ 7 Tr e a d m i l l O w n e r ' s G u i d eCHAPTER 1: I

How to Record and Run User ProgramsSIX : USER PROGRAMSZ 7 Tr e a d m i l l O w n e r ' s G u i d e45During a manually-controlled workout, t

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 7 Tr e a d m i l l O w n e r ' s G u i d e49The workout portion of your ex

Z 7 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 PROGRAM50As your fitness level improv

USING THE F.I.T. CONCEPTYOUR FITNESS PROGRAMDETERMINING YOUR NEEDSUtilizing the F.I.T. Concept SEVEN : DESIGNING AN EXERCISE PROGRAMZ 7 Tr e a d m i

Z 7 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 PROGRAM52In addition to monitoring y

Your F.I.T. Program ContinuedSEVEN : DESIGNING AN EXERCISE PROGRAMZ 7 Tr e a d m i l l O w n e r ' s G u i d e53Workout: Brisk and Rhythmic

3INTRODUCTIONIntroductionIn This Chapter: Model OverviewWhere to Go From Herechapter oneCHAPTER 1: IntroductionCHAPTER 2: The ConsoleCHAPTER 3: B

Z 7 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 PROGRAM54If you can sustain 1

SPORTS TRAININGWeight and Sports Training ProgramsSEVEN : DESIGNING AN EXERCISE PROGRAMZ 7 Tr e a d m i l l O w n e r ' s G u i d e55Try to

Care and MaintenanceIn This Chapter: Treadbelt LubricationRegular CleaningTreadbelt AdjustmentTreadbelt Tension57chapter eightZ 7 Tr e a d m i

Z 7 Tr e a d m i l l O w n e r ' s G u i d e59CARE AND MAINTENANCEServicing is to be done with appliance disconnected from the suppl

60CARE AND MAINTENANCEMaintenance SchedulesCARE AND MAINTENANCETo extend the life and appearance of your TRUE Z-Series treadmill, we recommend that yo

Z 7 Tr e a d m i l l O w n e r ' s G u i d e61CARE AND MAINTENANCEe Incline and Speed Calibration mode is used to troubleshoot and cali-br

Z 7 Tr e a d m i l l O w n e r ' s G u i d e62CARE AND MAINTENANCEOr to indicate an error in speed or incline: INVALID INCLINE DATA IN

Z 7 Tr e a d m i l l O w n e r ' s G u i d e63CARE AND MAINTENANCEe failure code displayed will be “E-5 Sensor” when receiving the E5 Sen-

Z 7 Tr e a d m i l l O w n e r ' s G u i d e64CARE AND MAINTENANCEYour TRUE Z-Series treadmill is equipped with built in diagnostic capabil

Z 7 Tr e a d m i l l O w n e r ' s G u i d e65CARE AND MAINTENANCE6. Press (up arrow) to display User Not Present function. e following

Z 7 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 True treadmil

Important Safety InstructionsIn This Chapter: Review for Your Safetychapter nine67CHAPTER 1: IntroductionCHAPTER 2: The ConsoleCHAPTER 3: Basic O

Review for Your SafetyNINE : IMPORTANT SAFETY INSTRUCTIONSZ 7 Tr e a d m i l l O w n e r ' s G u i d e69

Z 7 Tr e a d m i l l O w n e r ' s G u i d eReview for Your SafetyNINE : IMPORTANT SAFETY INSTRUCTIONS70Use a dedicated 110 volt, alternati

Review for Your SafetyNINE : IMPORTANT SAFETY INSTRUCTIONSZ 7 Tr e a d m i l l O w n e r ' s G u i d e71Keep the space behind and on both s

Target Heart Rate ChartA Guide to Help You Pick an Initial Target Heart Rateappendix aZ 7 Tr e a d m i l l O w n e r ' s G u i d e73

APPENDIX A - TARGET HEART RATE CHARTZ 7 Tr e a d m i l l O w n e r ' s G u i d e75Contact heart rate monitoring (perhaps more accurately ca

APPENDIX A - TARGET HEART RATE CHART76Because CHR is already trying to detect a fainter signal compared to a chest strap, it takes less of a vertical

APPENDIX A - TARGET HEART RATE CHART77Remember to check with your physician before beginning any exercise program. He can help determine an appropriat

METs TableHow Speed and Incline Affect Workload, Expressed in METsappendix bZ 7 Tr e a d m i l l O w n e r ' s G u i d e79

APPENDIX B - METS TABLEZ 7 Tr e a d m i l l O w n e r ' s G u i d e81

Z 7 Tr e a d m i l l O w n e r ' s G u i d e6INTRODUCTIONTop FeaturesONE : INTRODUCTIONChapter 1: Introduction. Introduces key features, as

METs Explanation and FormulasThe Metabolic Formulas Behind Energy Expenditure Estimatesappendix cZ 7 Tr e a d m i l l O w n e r ' s G u i d

APPENDIX C - METS EXPLANATION AND FORMULASZ 7 Tr e a d m i l l O w n e r ' s G u i d e85As stated earlier, the MET is a unit of exercise me

SpecificationsThe Size and Performance Attributes of Your 550ZTX Treadmillappendix dZ 7 Tr e a d m i l l O w n e r ' s G u i d e87

APPENDIX D - SPECIFICATIONSZ 7 Tr e a d m i l l O w n e r ' s G u i d e89 12 mph;0 to 15%3 hp

GlossaryDefinitions of common terms used throughout this documentappendix eZ 7 Tr e a d m i l l O w n e r ' s G u i d e91

APPENDIX E - GLOSSARYZ 7 Tr e a d m i l l O w n e r ' s G u i d e93ACSM: the American College of Sports Medicine, probably the single most-

APPENDIX E - GLOSSARYZ 7 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 transmit using a

APPENDIX E - GLOSSARYZ 7 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 fitlin

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

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

Z 7 Tr e a d m i l l O w n e r ' s G u i d e7INTRODUCTIONWhere to go from HereONE : INTRODUCTIONAppendix A: Target Heart Rate Chart. A guid

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

BibliographyReferences and Selected Readings bibliographyZ 7 Tr e a d m i l l O w n e r ’s G u i d e99

Bibliography101BIBLIOGRAPHYZ 7 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 Guidelines for Exe

Bibliography102BIBLIOGRAPHYZ 7 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 Surprising History

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

Founded 1981865 Hoff RoadO’Fallon, MO 63366800.426.6570truefitness.com©2005 TRUE FITNESS TECHNOLOGY, INC.TRUE is a registered trademark of TRUE FITNES

The ConsoleIn This Chapter: Lower ConsoleZ7 Consolechapter twoZ 7 Tr e a d m i l l O w n e r ' s G u i d e9CHAPTER 1: IntroductionCHAP

Lower Console TWO : THE CONSOLEZ 7 Tr e a d m i l l O w n e r ' s G u i d e11THE CONSOLESelect/EnterAccepts workout parameters, and toggles