True-fitness Z9 Manual de usuario

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 eZ8 and Z9 Series

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 Hereone : IntroduCtIon8IntroductIonAppendix A: Tar

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 echest strap, transmitter: use to detect heart

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 eQuinton, Schwinn, Stairmaster, Star Trac, Tect

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

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 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 e103

Bibliography105bibliographyZ 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 eAmerican College of Sports Medicine, ACSM&ap

Bibliography106bibliographyZ 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 eRobergs, Robert A. and Landwehr, Roberto. (200

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

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 ConsoleZ9 and Z9.1 ConsoleZ8.1 ConsoleZ8 Standard Consolechapter twoZ 8 a n d Z 9 S e r i e s Tr e a d

Lower Console two : the ConsoleZ 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 e13the consoleSelect/EnterAccepts wor

14the consoleZ9 and Z9.1two : the ConsoleDistanceMiles traveled in 0.01 mile increments up to 9.99 miles, or 0.10 mile increments past 10 miles. Can a

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 consoleZ8.1two : the ConsoleZ 8 a n d Z 9 S e r i e s Tr e a d m i l l

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 eZ8 Standard Consoletwo : BasIC operatIon16the consoleDistanceMiles

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

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

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 e21BasIc operatIonStarting Your Treadmill three : BasIC operatIonSt

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 e22BasIc operatIon Adjusting Speed and Inclinethree : BasIC operatIo

stoppIng Your treadMIll safelYsettIng 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 e23BasIc operatIonS

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 e24BasIc operatIonCalorie Expenditure Calculationsthree : BasIC oper

usIng the heart rate transMItter strapMonItorIng Your heart rateZ 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 e25B

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 e26BasIc operatIonThe Heart Rate Displaythree : BasIC operatIonOnce

Table of ContentsZ 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 e1 - IntroductionIntroduces key features, as well a

Operation in Greater DetailIn This Chapter: Pre-Set Program OperationTuning Your WorkoutPre-Set Program Profileschapter fourZ 8 a n d Z 9 S

Workout Setupfour : operatIon In Greater detaIlZ 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 e31Confirm that the b

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 e32operatIon In greater detaIlPre-Set Program Details four : operatI

Tuning Your Workoutfour : operatIon In Greater detaIlZ 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 e33To change le

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 ePre-Set Program Profilesfour : operatIon In Greater detaIl34operatI

Pre-Set Program Profilesfour : operatIon In Greater detaIlZ 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 e35operatI

37Heart Rate Control WorkoutsIn This Chapter: HRC Workout IntroductionThe Easy Steps to a Heart Rate Control WorkoutMore Details on Interval HRCT

HRC IntroductionfIve : heart rate Control workoutsZ 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 e39True’s heart ra

the easY steps to a heart rate control WorkoutZ 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 eHRC Types and a Worko

Choices During Workout SetupfIve : heart rate Control workoutsZ 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 e41 T

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 eDuring Your WorkoutfIve : heart rate Control workouts42To raise you

Tips and How HRC WorksfIve : heart rate Control workoutsZ 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 e43This is t

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 eExamples and Cruise ControlfIve : heart rate Control workouts441 -

More ExamplesfIve : heart rate Control workoutsZ 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 e45continue to have i

chapter six47User ProgramsIn This Chapter: 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 &apo

3IntroductIonIntroductionIn This Chapter: Model DifferencesWhere to Go From Herechapter oneChapter 1: IntroductionChapter 2: The ConsoleChapter 3

How to Record and Run User ProgramssIx : 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 e49During a ma

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 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 e53Th

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 F.I.T. Concept Overviewseven : desIGnInG an exerCIse proGram54

usIng the f.I.t. conceptYour fItness prograMdeterMInIng Your needsUtilizing the F.I.T. Concept seven : desIGnInG an exerCIse proGramZ 8 a n d Z 9

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. Programseven : desIGnInG an exerCIse proGram5

Your F.I.T. Program Continuedseven : desIGnInG an exerCIse proGramZ 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 e5

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 eEstablishing and Maintaining Fitnessseven : desIGnInG an exerCIse p

sports traInIngWeight and Sports Training Programsseven : desIGnInG an exerCIse proGramZ 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

Care and MaintenanceIn This Chapter: Maintenance ScheduleCalibrationError CodesE6 Level and Blink CodesDiagnostics61chapter eightZ 8 a n d Z

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 e63Care and MaintenanCeCAUTIONServicing is to be done with appliance

64Care and MaintenanCeMaintenance SchedulesCare and maIntenanCeTo extend the life and appearance of your TRUE Z-Series treadmill, we recommend that yo

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 e65Care and MaintenanCee Incline and Speed Calibration mode is used

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 e66Care and MaintenanCeOr to indicate an error in speed or incline:

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 e67Care and MaintenanCee failure code displayed will be “E-5 Sensor

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 e5IntroductIonModel Differencesone : IntroduCtIonYour new 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 e68Care and MaintenanCeYour TRUE Z-Series treadmill is equipped with

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 e69Care and MaintenanCe6. Press (up arrow) to display User Not Pres

Important Safety InstructionsIn This Chapter: Review for Your Safetychapter nine71Chapter 1: IntroductionChapter 2: The ConsoleChapter 3: Basic O

Review for Your SafetynIne : Important safety InstruCtIonsZ 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 e73When us

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 SafetynIne : Important safety InstruCtIons74Use a d

Review for Your SafetynIne : Important safety InstruCtIonsZ 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 e75Keep th

Target Heart Rate ChartA Guide to Help You Pick an Initial Target Heart Rateappendix aZ 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 &

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 e6IntroductIonTop Featuresone : IntroduCtIonZ9 and Z9.1 • Deep-blue

appendIx a - target heart rate chartZ 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 e79Contact heart rate monitoring

appendIx a - target heart rate chart80Because 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 chart81Remember 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 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

appendIx B - Mets taBleZ 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 e85

METs Explanation and FormulasThe Metabolic Formulas Behind Energy Expenditure Estimatesappendix cZ 8 a n d Z 9 S e r i e s Tr e a d m i l l

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 e7IntroductIonWhere to go from Hereone : IntroduCtIonChapter 1: Intr

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 e89As stated earlier, the

SpecificationsThe Size and Performance Attributes of Your Z8 or Z9 Series Treadmillappendix dZ 8 a n d Z 9 S e r i e s Tr e a d m i l l O w

appendIx d - specIfIcatIonsZ 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 e93Maximum speed: 12 mph; Z9.15: 15 mphIn

GlossaryDefinitions of common terms used throughout this documentappendix eZ 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

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 e97ACSM: the American College of Sports Medicin