True Fitness Z7 Series, Owner'S Manual

Page 1: ...T r e a d m i l l O w n e r s G u i d e Z7 Series ...

Page 2: ...n manufacturing hand crafted treadmills His team s obsession with quality has propelled True to the top of the industry and has created one of America s oldest largest and most respected fitness equipment manufacturers Over the years True has designed developed patented and fabricated many new and cutting edge innovations for their products including advanced features manu facturing components and...

Page 3: ...esigned workout page 47 7 Designing an Exercise Program Advice on various ways to use your treadmill in a rewarding exercise regime page 51 8 Care and Maintenance Basic requirements as well as a simple troubleshooting and diagnostics guide page 61 9 Important Safety Instructions Be sure to familiarize yourself with this section page 71 Appendix A Target Heart Rate Chart A guide to help you pick an...

Page 4: ...tion CHAPTER 2 The Console CHAPTER 3 Basic Operation CHAPTER 4 Operation in Greater Detail CHAPTER 5 Heart Rate Control Workouts CHAPTER 6 User Programs CHAPTER 7 Designing an Exercise Program The F I T Concept CHAPTER 8 Care and Maintenance CHAPTER 9 Important Safety Instructions Z7 Tread mi ll O wner s G ui d e ...

Page 5: ...ich are all built to the same heavy duty standards This owner s guide covers the Z7 model Z7 Light blue backlit LCD display with 7 x 20 progress matrix Four pre set workout programs User programs Heart rate control For your maximum safety and comfort make sure you read Chapter 10 Important Safety Instructions MODEL OVERVIEW For Your Safety ...

Page 6: ...r Detail All the details of manual and pre set programs Chapter 5 Heart Rate Control Workouts Four different kinds of treadmill controlled heart rate feedback workouts Chapter 6 User Programs You can record your workout to play back as a custom designed workout Chapter 7 Desiging an Exercise Program Advice on various ways to use your treadmill in a rewarding exercise regime Chapter 8 Care and Main...

Page 7: ...te Chart A guide to help you pick an initial target heart rate Appendix B METs Table How speed and incline affect workload expressed in METs Appendix C METs Explanation and Formulas The metabolic calculations behind energy expenditure estimates Appendix D Specifications Bibliography References and selected readings ...

Page 8: ... CHAPTER 1 Introduction CHAPTER 2 The Console CHAPTER 3 Basic Operation CHAPTER 4 Operation in Greater Detail CHAPTER 5 Heart Rate Control Workouts CHAPTER 6 User Programs CHAPTER 7 Designing an Exercise Program The F I T Concept CHAPTER 8 Care and Maintenance CHAPTER 9 Important Safety Instructions ...

Page 9: ... and pauses workout If held for 3 seconds resets all workout information Grade Up Down Adjusts incline Also used to choose programs Start Reset Starts the belt in motion Also resets workout data when held for 3 seconds Safety Key Removable magnetic key must be in place for treadmill to operate Numeric Keys Direct entry of numeric data Lower Console Enter Identical to Select Enter with additional f...

Page 10: ...out This is elapsed time in default Manual mode or Quick Start Pace Time per mile at current speed Calories Estimated total calories burned METs Energy expenditure rate See Appendix C Speed Miles per hour in 0 10 increments Matrix Display Shows workout progress Express Keys Instantly change from program to program Z7 Console The above console readout definitions describe workout information availab...

Page 11: ...Rate Transmitter Strap The Treadmill s Heart Rate Display The S O F T Select System chapter three Z7 Treadm i ll O wne r s Gu i de 15 CHAPTER 1 Introduction CHAPTER 2 The Console CHAPTER 3 Basic Operation CHAPTER 4 Operation in Greater Detail CHAPTER 5 Heart Rate Control Workouts CHAPTER 6 User Programs CHAPTER 7 Designing an Exercise Program The F I T Concept CHAPTER 8 Care and Maintenance CHAPTE...

Page 12: ...clothing at roughly waist height Place the safety key on the key holder on the console Set your weight using the and keys or the numeric keys and press Press the key for a quick start into a manual control workout or Press to set up a manual workout or Press the keys or an Express Command Key to begin setting up a different workout as described in later sections STARTING YOUR TREADMILL SAFELY ...

Page 13: ...REE BASIC OPERATION Speed Control use either the and keys by themselves to change speed Or to quickly go to a specific speed enter a target speed with the numeric keys then press the small Enter key and then press either the or key to change to that speed SPEED AND INCLINE ADJUSTMENT ...

Page 14: ...e should be taken when using the numeric keys to control your treadmill s speed and incline since large changes in those values are possible with just a few keystrokes Slow the treadmill to below 2 mph using the key Press Your body weight must be entered so that the treadmill accurately estimates your calorie expenditure This weight must include your workout clothing too which typically adds about...

Page 15: ...ink the ACSM overstates the energy difference between running and walking Costill believes running requires 60 more energy than walking not 100 as calculated by the ACSM Using the same example Costill s calculations result in 496 cal hour for running 5 mph with 313 cal hour for walking 5 mph One potential source of calorie estimate error is that the treadmill doesn t know if you are running or wal...

Page 16: ...itoring gives you valuable feedback on your effort level It also allows you to use the most advanced training system available on a treadmill True s Heart Rate Control where the treadmill automatically adjusts your workout level based on your heart rate See the Heart Rate Control section of this manual for details The transmitter strap should be worn directly against your skin about one inch below...

Page 17: ...ERATION Once you start your workout your heart rate will be displayed in beats per minute The contact heart rate system lets you monitor your heart rate without wearing a strap Gently grasp the contact heart rate pads as shown below THE TREADMILL S HEART RATE DISPLAY CONTACT HEART RATE CHR ...

Page 18: ...e manual control which is the first program suggested press Adjust your workout parameters using the or numeric keys then press to accept each parameter You can keep adjust ing your workout setup by repeatedly pressing Your workout won t begin until you press Note if you don t choose a time or distance target Time will be elapsed time instead of time remaining After adjusting your weight if necess...

Page 19: ...e selecting Manual use the keys adjust the starting level using the keys Press when done After program and level have been selected set time using the or numeric keys from 5 to 99 minutes To stop or pause your workout slow machine to below 2 mph by pressing then press This will stop the treadmill and remain in a Pause mode saving your workout information To restart your workout press PRE SET PROGR...

Page 20: ...ear in the time distance calorie windows To reset the treadmill back to workout setup mode press and hold for three seconds Note All workouts can be set from 5 to 99 minutes with the timer counting down from your chosen workout time The default value if no time entered is 30 minutes When the timer reaches 0 00 it will beep and begin counting up You must press to end your workout Some users may pre...

Page 21: ...0 4 3 0 3 6 3 0 7 0 5 3 4 4 2 4 0 8 0 6 3 8 4 6 5 0 9 0 7 4 0 5 0 6 0 10 0 8 4 4 5 4 7 0 11 0 9 4 8 6 0 8 0 12 0 Hill Interval Workout Green is Incline Red is Speed Level Speed MPH Grade Min Max Min Max 1 1 4 2 6 0 0 2 0 2 1 6 2 8 0 5 3 0 3 1 8 3 0 0 0 4 0 4 2 0 3 2 1 0 5 0 5 3 4 3 4 1 5 6 0 6 2 4 3 6 2 0 7 0 7 2 6 3 8 2 5 8 0 8 2 8 4 0 3 0 9 0 9 3 0 4 2 3 5 10 0 Weight Loss Workout Green is Incli...

Page 22: ... 3 0 3 6 1 0 7 0 5 3 4 4 2 1 0 8 0 6 3 8 4 6 1 0 9 0 7 4 0 5 0 1 0 10 0 8 4 4 5 4 1 0 11 0 9 4 8 6 0 1 5 12 0 Cardiovascular Workout Green is Incline Red is Speed Level Speed MPH Grade Min Max Min Max 1 2 0 2 4 2 0 4 0 2 2 2 2 8 3 0 5 0 3 2 6 3 2 4 0 6 0 4 3 0 3 6 5 0 7 0 5 3 4 4 2 6 0 8 0 6 3 8 4 6 7 0 9 0 7 4 0 5 0 8 0 10 0 8 4 4 5 4 9 0 11 0 9 4 8 6 0 10 5 12 0 Speed Interval Workout Green is I...

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Page 24: ...C Workouts Cruise Control Examples of Walking Workouts Examples of Running Workouts Important Points About HRC HRC Safety Features chapter five Z7 Treadmi ll O wner s G ui d e CHAPTER 1 Introduction CHAPTER 2 The Console CHAPTER 3 Basic Operation CHAPTER 4 Operation in Greater Detail CHAPTER 5 Heart Rate Control Workouts CHAPTER 6 User Programs CHAPTER 7 Designing an Exercise Program The F I T Con...

Page 25: ... to control workload takes the guesswork out of your workout settings Consult your physician before using heart rate controlled workouts for advice on selecting a target heart rate range Also it is important to use the bike for several workouts in the manual mode while monitoring your heart rate Compare your heart rate with how you feel to ensure your safety and comfort See Appendix A for a chart ...

Page 26: ... heart rate 6 Heart rate control stage Now the treadmill takes control of speed and incline keeping your heart rate within a few bpm of your target 7 Cool down At the end of your workout time or distance the treadmill reduces workload by half and goes back into Manual control mode where you directly control your cool down During workout setup if you keep pressing you will continue to scroll throug...

Page 27: ...manual control mode during the warm up stage You control both speed and incline You may only increase speed and incline to the preset maximum values entered It is important that you start at a low level of effort and gradually increase your work load over several minutes until you approach your target heart rate This allows your body to adapt to your workout Increasing work load gradually will all...

Page 28: ...ges are in 0 5 incline increments This is equal to between 0 10 and 0 15 METs 1 A user who physically cannot walk over 2 5 mph can safely use heart rate control by entering maximum speed of 2 5 in an HRC workout 2 A runner can run up to a speed of 10 mph without hills by entering a maximum speed of 10 mph and a maximum incline of 0 3 A walker enters a maximum speed of 4 0 mph and a maximum incline...

Page 29: ...our target the speed and grade change safety limits described next may prevent the treadmill from raising your heart rate to your desired new target If you enter the HRC stage below 5 mph the speed you enter will be the maximum speed of your workout If you like to walk at a maximum speed of 3 8 mph you should enter HRC at 3 8 mph If you enter the HRC stage above 5 mph you will have an additional 1...

Page 30: ...e careful to place the transmitter below their bra line Some moisture is necessary between the strap and your skin Sweat from your exercise works best but ordinary tap water may be used prior to your workout if desired If the transmitter strap is adjusted or moved while exercising communication may be temporarily affected If communication is lost for 30 seconds the treadmill will automatically shu...

Page 31: ... interference Two users wearing the same kind of transmitter at the same time and in close proximity may cause false heart rate display readings Use only the transmitter provided with your True HRC Treadmill or a Polar brand standard transmitter True s Heart Rate Control is patented under USPTO 5 462 504 If your heart rate exceeds your target by 12 beats there will be a 30 MET reduction in workloa...

Page 32: ... ui d e CHAPTER 1 Introduction CHAPTER 2 The Console CHAPTER 3 Basic Operation CHAPTER 4 Operation in Greater Detail CHAPTER 5 Heart Rate Control Workouts CHAPTER 6 User Programs CHAPTER 7 Designing an Exercise Program The F I T Concept CHAPTER 8 Care and Maintenance CHAPTER 9 Important Safety Instructions ...

Page 33: ... Time must be counting up during your workout in order for it to be recorded Up to 36 changes in speed or incline can be recorded Each speed incline pair of changes must be separated by at least 30 seconds To save a manual workout press as you normally would to end your workout Now press and hold until the display shows Save User 1 You can save your workout in User 1 or press to select User 2 or U...

Page 34: ...ss Managing Weight Sports Training chapter seven D ESIGNING AN E XERCISE P ROGRAM Z7 Treadmi ll O wner s G ui d e 47 CHAPTER 1 Introduction CHAPTER 2 The Console CHAPTER 3 Basic Operation CHAPTER 4 Operation in Greater Detail CHAPTER 5 Heart Rate Control Workouts CHAPTER 6 User Programs CHAPTER 7 Designing an Exercise Program The F I T Concept CHAPTER 8 Care and Maintenance CHAPTER 9 Important Saf...

Page 35: ...vascular system Only your doctor can prescribe the target training heart range appropriate for your particular needs and physical condition Start with exercise that stimulates you to breathe more deeply Alternate days of moderate and easy exercise to help your body adapt to new levels of exertion without unnecessary strain If you are just beginning an exercise program you may be most comfortable w...

Page 36: ...n weighing 155 pounds METs One MET is the amount of energy your body uses when you re rest ing If a physical activity has an equivalent of 6 METs its energy demands are 6 times that of your resting state The MET is a useful measurement because it accounts for differences in body weight See Appendix C for more details Time How Long You Exercise Sustained exercise conditions your heart lungs and mus...

Page 37: ... The formula to calculate average maximum heart rate for one minute is 220 beats per minute minus your age To find your pulse locate a vein on your neck or inside your wrist then count beats for ten seconds then multiply by six See chart in Appendix A It s also important to know your target training zone or target heart rate The American Heart Association AHA defines tar get heart rate as 60 75 pe...

Page 38: ...ditions can affect the exercise heart rate appropriate for you Warning Consult your doctor to establish the exercise intensity target heart rate zone appropriate for your age and condi tion before beginning any exercise program Warm Up Slow and Deliberate Exercise You are not warmed up until you begin to perspire lightly and breath more deeply Warming up prepares your heart and other muscles for m...

Page 39: ... down relaxes your muscles and gradually lowers your heart rate Slowly reduce your workload until your heart rate is below 60 percent of your maximum heart rate The cool down should last at least five minutes followed by some light stretching to enhance your flexibility Beginning a Fitness Program If you cannot sustain 12 continuous minutes in your target heart rate zone exercise several times a d...

Page 40: ...r target heart rate zone begin to increase the length and intensity of your workout Exercise four to six days a week or on alternate days Try to reach and maintain 70 85 percent of your maximum heart rate with moderate to somewhat hard exercise Exercise for 20 30 minutes Consistent aerobic exercise will help you change your body com position by lowering your percentage of body fat If weight loss i...

Page 41: ...uppress your appetite Take exercise breaks throughout the day to help increase metabo lism calorie expenditure When you are training to improve strength and performance Exercise four to five days a week Alternate exercise days and inter vals of hard to very hard exercise with easy to moderate exercise Exercise for 30 minutes or longer Warning these strategies are intended for average healthy adult...

Page 42: ... Z7 Treadmi ll O wner s G ui d e CHAPTER 1 Introduction CHAPTER 2 The Console CHAPTER 3 Basic Operation CHAPTER 4 Operation in Greater Detail CHAPTER 5 Heart Rate Control Workouts CHAPTER 6 User Programs CHAPTER 7 Designing an Exercise Program The F I T Concept CHAPTER 8 Care and Maintenance CHAPTER 9 Important Safety Instructions ...

Page 43: ...may damage the treadbelt and deck 2 Unplug the unit during nonbusiness hours to prevent damage caused by power surges To extend the life and appearance of your TRUE Z Series treadmill we recommend that you perform the following tests and inspections weekly 1 A test of all the keys including the Express Keys 2 Inspection of the power cord for frayed or damaged areas 3 Inspection of the power cord g...

Page 44: ...readbelt do not allow the treadmill to run without sufficient wax in the wax channel Once every three 3 months we recommend that the motor cover be re moved and the motor area vacuumed thoroughly to remove dust and par ticles Only authorized service personnel should perform this procedure as only authorized service technicians are allowed access to the area under the motor hood A thorough visual ins...

Page 45: ...e Message Center on the Z7 1 Hold up down while placing the SAFETY KEY onto the Keyboard to enter the Calibration Mode The following messages will repeat themselves one at a time CALIBRATION PRESS START NOTE While in this mode up down and plus minus can be used to change the treadmill incline and speed The SPEED Window will display actual speed 2 Press Start to start calibration The treadmill will...

Page 46: ...ician Z7 DESCRIPTION E1 MINIMUM Not used E1 RANGE This error occurs when the incline values on the display do not match the values stored during calibra tion E1 STALL This error occurs when the incline motor does not move in response to an incline command E1 INCLINE This error occurs when the incline motor moved without an incline command E2 OVERSPEED This error occurs when acceleration exceeded d...

Page 47: ...IMPLICATION No Blink Steady On No Faults Running Fast Steady Blink No Faults Ready LED Off AC Line Power Insufficient No or Low Voltage 1 Blink E601 100 Command Runaway Command 2 Blink E602 Sensor Feedback Error Sensor Error 3 Blink E603 Voltage Trip Error Motor Issue 4 Blink E604 Output Over Current High Motor Current 5 Blink E605 Control Supply Under Voltage Inadequate Power Line 6 Blink E606 Drive...

Page 48: ... in the Message Center on the Z7 1 Hold the minus plus while placing the Safety Key on the Keyboard The following messages will repeat themselves DIAGNOSTIC PRESS START 2 Press up arrow to display total hours The following messages will display HOURS No of hours on the treadmill 3 Press up arrow to display total distance The following messages will display DISTANCE No of miles on the treadmill 4 P...

Page 49: ...previous page 8 Press up arrow to display program time The following messages will display MAXTIME No of minutes allowed in programmed workouts 9 Press up arrow repeatedly to display the error log The Error Log lists the five most recent Error Codes and the distance at which each Error Code occurred The following messages will display ERROR CODE Distance at which error code occurred NOTE If there a...

Page 50: ... CHAPTER 2 The Console CHAPTER 3 Basic Operation CHAPTER 4 Operation in Greater Detail CHAPTER 5 User Programs CHAPTER 6 Heart Rate Control Workouts CHAPTER 7 Designing an Exercise Program The F I T Concept CHAPTER 8 Care and Maintenance CHAPTER 9 Important Safety Instructions Z7 Treadmi ll O wner s G ui d e ...

Page 51: ...k and injury to persons follow these instructions This treadmill should never be left unattended when plugged in Unplug it from the outlet when not in use and before any service is performed Close supervision is necessary when this treadmill is being used by or near children invalids or disabled persons Use this treadmill only for its intended use as described in this manual Do not use attachments...

Page 52: ...he cord or caught in the incline rack Do not run the power cord under treadmill Use the treadmill indoors only Never use your treadmill near water or while wet Using the treadmill around a pool hot tub or sauna will void the warranty Do not operate where aerosol spray products are being used or where oxygen is being administered Allow only trained personnel to service this equipment Keep the area ...

Page 53: ...the lanyard clipped to your clothing at approximately waist height Always straddle the treadbelt and allow the belt to begin moving before stepping onto the belt Use extreme caution when stepping onto moving treadbelt Some programs begin at speeds as high as 4 8 mph Gradually slow down the belt before stopping This will minimize the sensation of movement after you stop When making treadbelt adjust...

Page 54: ...Target Heart Rate Chart A Guide to Help You Pick an Initial Target Heart Rate appendix a Z7 Tre ad mil l O w ne r s G ui d e 73 ...

Page 55: ...detect the fainter signal The electrical signals detected by heart rate monitoring systems are a side effect of the electrical control signals the heart generates to fire its muscles in the right sequence The signals start in the top or up per right part of the heart known as the sinoatrial node then travel down to the bottom or lower left part of the heart known as the Purkinje fibers It is the fact...

Page 56: ...ntact heart rate monitoring system This heart in the chest cavity position is by far the leading cause of CHR performance variation among individuals Other factors which negatively affect CHR performance are 1 Dry or dirty hands 2 Lotion or moisturizer on hands 3 Excessive upper body motion such as when using cross trainer ellipticals and in running 4 Excessively tight grip 5 Erratic or labored bre...

Page 57: ...HEART RATE CHART 77 Remember to check with your physician before beginning any exercise program He can help determine an appropriate target heart rate Medications often affect heart rate Z7 Tread mi ll O wner s G ui d e ...

Page 58: ...METs Table How Speed and Incline Affect Workload Expressed in METs appendix b Z7 Treadmi ll O wner s G ui d e 79 ...

Page 59: ...APPENDIX B METS TABLE Z7 Tread mi ll O wner s G ui d e 81 ...

Page 60: ...METs Explanation and Formulas The Metabolic Formulas Behind Energy Expenditure Estimates appendix c Z7 Tre ad mil l O w ne r s G ui d e 83 ...

Page 61: ...ygen usage by the body where ml is milliliters the actual measured volume of gaseous oxygen min is minutes kg is bodyweight in kilograms This energy consumption rate corresponds to about 72 calories per hour for a 150 pound person which approximates the average basal metabolic rate of the general population The best formulas for treadmill energy expenditure also use oxygen usage by the body or VO2...

Page 62: ...Specifications The Size and Performance Attributes of Your 550ZTX Treadmill appendix d Z7 Treadmi ll O wner s G ui d e 87 ...

Page 63: ... D SPECIFICATIONS Z7 Tread mi ll O wner s G ui d e 89 Maximum speed 12 mph Incline range 0 to 15 Drive motor 3 hp Treadbelt area 22 x 60 Treadmill Weight 310 Pounds Maximum user weight 400 pounds SPECIFICATIONS ...

Page 64: ...Glossary Definitions of common terms used throughout this document appendix e Z7 Tre ad mil l O w ne r s G ui d e 91 ...

Page 65: ...lism exercise The most common laboratory mea surement is maximal oxygen uptake or VO2max The other big factor affecting aerobic capacity is the lactate threshold which is very dif ficult to measure and thus seldom used Number three on the aerobic capacity factor list is biomechanical efficiency Non laboratory mea surements of aerobic capacity include submaximal fitness tests and 1 5 mile maximal r...

Page 66: ...rkload control system most commonly found on ellipticals and low end plug in exercise bikes Unlike con stant power torque does not change when pedal rpm does contact heart rate CHR a system to acquire ECG data from hand grips eliminating the need for a chest strap A better name would be hand touch heart rate CHR is less accurate than chest strap moni toring and doesn t work well during high intens...

Page 67: ...uptake monitoring equipment Typical units of measurement are watts calories per hour METs and VO2 Note that this is not the same as the amount of power being applied to an external machine due the body s efficiency of between 20 and 30 exercise weight bearing where the body s full weight must be lifted and moved With exercise equipment only treadmills and stairclimbers meet this requirement Ellipt...

Page 68: ...h as the YMCA bike protocol and some tread mill protocols Non extrapolation protocols include the Astrand Ryhming bike protocol and the Gerkin treadmill protocol heart rate maximum HRmax the heart rate at which the body will allow no further increase For healthy people reaching maximum heart rate is not unsafe HRmax is usually an estimate based on age as it decreases with age heart rate reserve HR...

Page 69: ... usually expressed as a rate per unit of body weight or mil liliters per kilogram per minute or ml kg min or ml kg min 1 This is the best way to accurately measure energy expenditure during aerobic exercise RJ 45 an 8 conductor locking connector used for the CSAFE sys tem also commonly used for Ethernet cables where only four wires are used The RJ 45 is typically wired using the EIA TIA 568 twist ...

Page 70: ...wer VO2 see oxygen uptake VO2max maximal oxygen uptake the single best way to measure aerobic capacity see watts the International System unit of power measurement defined as Joules per second One watt is roughly equal to 4 2 calories per hour Watts are commonly used to report workload on exercise bikes less so on ellipticals and virtually never on treadmills workload the amount of power being dem...

Page 71: ...Bibliography References and Selected Readings bibliography Z7 Tread mi ll O wner s Gu i de 99 ...

Page 72: ... Katch Frank I and Katch Victor L Exercise Physiology 5th edition Baltimore Lippincott Williams Williams 2001 McMahon Thomas A and Bonner John T On Size and Life New York W H Freeman 1985 ISBN 0 716 75000 7 Pollack Michael L Gaesser Glenn A Butcher Janus D et al 1998 The recommended quantity and quality of exercise for developing and maintaining cardiorespiratory and muscular fitness in healthy ad...

Page 73: ... JEPhome htm Starr Robert M and Doyle Jay D 550 ZTX Owner s Guide Colophon edition O Fallon True Fitness Technologies 2003 Swain David P and Leutholtz Brian C Metabolic Calculations Simplified Baltimore Williams Wilkins 1997 Tufte Edward R Visual Explanations Chesire Connecticut Graphics Press 1997 Whitmore Jack H and Costill David L Physiology of Sport and Exercise 2nd edition Champaign Illinois ...

Page 74: ...True offers a full line of leading edge Cardiovascular and Flexibility equipment TrueStretch Flexibility Unit Z Series Treadmills Z Series Bikes ...

Page 75: ...d 1 9 8 1 865 Hoff Road O Fallon MO 63366 800 426 6570 truefitness com 2005 TRUE FITNESS TECHNOLOGY INC TRUE is a registered trademark of TRUE FITNESS Specifications subject to change Revision 8 2005 Part 00345300 ...