True Fitness Treadmill 550ZTX User Manual

550Z T X

O w n e r ’ s

G u i d e

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Table of Contents

1 - Introduction

Introduces key

features, as well as a

guide to where to go

next in this manual.

2 - The Console

Describes each key

and display window.

3 - Basic

Operation

How to get the treadmill

started and stopped,

as well as discussing

calories estimation and

heart rate monitoring.

page 1

page 9

page 15

4 - Operation in

Greater Detail

All the details of

manual and preset

programs.

5 - Heart Rate

Control Workouts

Four different kinds

of treadmill-controlled workout to play back

heart rate feedback

workouts.

6 - User

Programs

You can record your

as a custom-

designed workout.

page 25

page 33

page 45

7 - Designing

an Exercise

Program

8 - Care and

Maintenance

Basic requirements,

as well as a simple

troubleshooting and

diagnostics guide.

9 - Important

Safety Instructions

Be sure to familiarize

yourself with this

section.

Advice on various ways

to use your treadmill in

a rewarding exercise

regime.

page 49

page 59

page 69

Appendix A - Target Heart Rate 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.

page 75

page 79

Appendix C - METs Explanation and Formulas: The metabolic

formulas behind energy expenditure estimates. page 83

Appendix D - Specifications: The physical attributes of your

550ZTX Treadmill.

page 87

Bibliography - References and selected readings.

page 91

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chapter one

Introduction

In This Chapter:

Model Differences

Top Features

Where to Go From Here

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

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Model Differences

INTRODUCTION

Your new 550 ZTX treadmill, the finest home treadmill ever

produced, is part of a family of three treadmills with a variety

of combinations of features. Since this owner's guide covers

all three models, you might notice explanations of features

that are different from your treadmill.

MODEL

Here are the differences between the three models:

DIFFERENCES

Programmed (P) model:

10 x 25 pixel tri-color LED matrix display

all four pre-set workout programs

no heart rate receiver or heart rate control

Heart Rate Control (HRC) model adds:

four different heart rate control modes

Polar heart rate receiver

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Top Features

INTRODUCTION

Cardiointeractive (CI) model adds:

larger 14 x 50 pixel tri-color LED matrix display

motorized S.O.F.T. Select deck softness adjustment

Your 550 ZTX treadmill has all the expected features of a

premium fitness product, such as four interesting pre-

programmed workouts, a wide-ranging Manual workout mode,

and displays of distance and calorie accumulation.

Top

Features

But it also has some unique and useful features that bring you

increased convenience, comfort, and performance:

S.O.F.T. Select: actually change the way the treadmill deck

feels to your footplants. (See Chapter 3.)

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More on Top Features

INTRODUCTION

User Programs: record up to

three different workouts simply

by using Manual mode — the

treadmill remembers each one

individually so you can use them

later as your own custom

programmed workout. (See Chapter 6.)

True Touch keys: feather-light

sensitivity eases data entry and

control.

In the HRC and CI models:

Heart Rate Control: the

treadmill controls both speed

and incline to keep your heart

rate in a target zone. Nine

different workout setups, mixed

between time- or distance-based

workouts, can be saved to use later. (See Chapter 7.)

Interval Heart Rate Control: a target heart rate work interval

is mixed with a reduced workload

rest interval, and you pick how

long each of these is. Five different

target and interval setups can be

saved.

Cruise Control: set your current heart rate as your target

heart rate by pressing a single key.

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For Your Safety

INTRODUCTION

For Your

Safety

For your maximum safety and comfort, make sure you

read Chapter 9, Important Safety Instructions.

Where to

Go From

Here

Chapter 2: The Console. Describes each console key and

display window.

Chapter 3: Basic Operation. How to get the treadmill started

and stopped; calorie consumption estimates; heart rate

monitoring; the S.O.F.T. Select system.

Chapter 4: Operation in Greater 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: Designing an Exercise Program. Advice on various

ways to use your treadmill in a rewarding exercise regime.

Chapter 8: Care and Maintenance. Basic requirements, as well

as a simple troubleshooting and diagnostics guide.

Chapter 9: Important Safety Instructions. Make sure you

familiarize yourself with this section.

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Where to Go From Here

INTRODUCTION

Appendix A: Target Heart Rate 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.

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chapter two

The Console

In This Chapter:

Lower Console

Cardiointeractive (CI) Model Console

HRC Model Console

Programmed Model Console

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

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Lower Console - Common to all Models

Clear

Clears current

numeric entry.

Start/Reset

Starts the belt in motion.

Also resets workout data

when held for 3 seconds.

Numeric Keys

Direct entry of

numeric data.

Stop/Pause

Enter

Stops the belt and

Identical to Select/Enter

with additional function

when changing speed or

incline using numeric keys.

pauses workout. If held

for 3 seconds, resets all

workout information.

Safety Key

Removable magnetic key

must be in place for

treadmill to operate.

Grade Up/Down

Adjusts incline. Also

used to choose

programs.

Select/Enter

Accepts workout

parameters, and

toggles the dual

function displays.

Speed Slow/Fast

Adjusts speed in 0.1 mph

increments. Also used to

set weight and other

workout parameters.

O N C S O H L T E

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THE CONSOLE

CI (Cardiointeractive) Model Console

Message Center

Provides workout setup

instructions, and data

feedback during workout.

Soft Select Adjustment

Changes the softness of the

treadmill deck.

Express Keys

Instantly change from program

to program.

Matrix Display

Shows workout progress.

Distance

Grade

Incline in percent grade

in 0.5% increments.

Time

Pace

Calories

Estimated

total calories

burned.

METs

Speed

Miles per

hour in

0.10

increments.

Miles traveled in 0.01

mile increments up to

9.99 miles, or 0.10

mile increments past

10 miles. Can also be

set to count down.

Time remaining in your

workout. (This is

Time per mile

at current

Energy

expenditure

rate. See

Appendix C.

elapsed time in default

Manual mode or Quick

Start.)

speed.

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HRC Model Console

Express Keys

Instantly change from program

to program.

Matrix Display

Shows workout progress.

Distance

Grade

Incline in percent grade

in 0.5% increments.

Time

Pace

Time per mile

at current

speed.

Calories

Estimated

total calories

burned.

METs

Speed

Miles per

hour in

0.10

increments.

Miles traveled in 0.01

mile increments up to

9.99 miles, or 0.10

mile increments past

10 miles. Can also be

set to count down.

Time remaining in your

workout. (This is

elapsed time in default

Manual mode or Quick

Start.)

Energy

expenditure

rate. See

Appendix C.

O N C S O H L T E

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THE CONSOLE

Programmed Model Console

Express Keys

Instantly change from program

to program.

Matrix Display

Shows workout progress.

Distance

Grade

Incline in percent grade

in 0.5% increments.

Time

Pace

Calories

Estimated

total calories

burned.

METs

Speed

Miles per

hour in

0.10

increments.

Miles traveled in 0.01

mile increments up to

9.99 miles, or 0.10

mile increments past

10 miles. Can also be

set to count down.

Time remaining in your

Time per mile

Energy

workout. (This is elapsed at current

time in default Manual

mode or Quick Start.)

expenditure

rate. See

Appendix C.

speed.

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chapter three

Basic Operation

In This Chapter:

Starting Your Treadmill Safely

Speed and Incline Adjustment

Stopping your Treadmill Safely

Setting Your Weight

A Note About Calorie Expenditure Calculations

Monitoring Your Heart Rate

Using the Heart Rate Transmitter Strap

The Treadmill’s Heart Rate Display

The S.O.F.T. Select System

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

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Starting Your Treadmill

BASIC OPERATION

STARTING Straddle the treadbelt by placing your feet on the straddle

YOUR covers.

^TRES^ADA^MFE^IL^LY^LAttach the lanyard to your 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 Chapter 4.

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Adjusting Speed and Incline

BASIC OPERATION

SPEED AND

INCLINE

ADJUSTMENT

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

key to change to that

speed.

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Stopping and Setting Your Weight

BASIC OPERATION

Incline Control: use either the

and keys by themselves

to change incline. Or, enter a

target incline with the numeric

keys, then press the small

Enter key, and then press

the

key to change to

that incline.

STOPPING

YOUR

Care 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.

^TRES^ADA^MFE^IL^LY^L

Slow the treadmill to below 2 mph using the

key. Press

^SETTINW^{G Y}EI^OG^UH^RT

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 three pounds. The treadmill will work fine without your

weight setting, but will be unable to calculate your total

calories.

The treadmill will remember the last weight you entered.

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Calorie Expenditure Calculations

BASIC OPERATION

True treadmills use the calorie expenditure formula as

described in Guidelines for Exercise Testing and Prescription

from the American College of Sports Medicine.

This is the most widely accepted formula for

running and walking.

A NOTE ABOUT

CALORIE

EXPENDITURE

CALCULATIONS

The ACSM guide says that running burns calories

twice as fast as walking, e.g., a 150-pound person

jogging at 5 mph requires 548 calories per hour,

while walking at 5 mph requires 274 per hour. See Appendix C

for more details.

(Other respected researchers such as David Costill think 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

walking, so it has to make some assumptions. It assumes you

are walking at 3 mph and slower, and running at 5 mph and

faster. Between those two speeds, the treadmill combines the

walking and running formulas to make its best guess.

Variations in human exercise efficiency are another potential

source of error, with differences of plus or minus 10%

common in the population.

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Heart Rate Monitoring

BASIC OPERATION

MONITORING The 550 ZTX treadmill (models HRC and CI) can monitor your

YOUR HEART heart rate when you wear the transmitter strap provided. It

RATE will display it as a digital beats-per-minute readout, and it is

very accurate, typically

within one beat per

minute.

Although your treadmill functions fine without using the heart

rate monitoring feature, this kind of monitoring 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.

USING THE

The transmitter strap should be

worn directly against your skin,

about one inch below the pectoral

muscles/breast line.

HEART RATE

TRANSMITTER

STRAP

Women should be 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.

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The Heart Rate Display

BASIC OPERATION

Before you start your workout, as you stand on or near the

treadmill, you will know the treadmill is properly receiving

your heart rate signal by the flashing LEDs in the Heart Rate

window, or, on the CI model, a beating heart in the LED

matrix.

THE

TREADMILL’S

HEART RATE

DISPLAY

Once you start your workout, your heart rate will be displayed

in beats per minute.

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S.O.F.T. Select

BASIC OPERATION

THE S.O.F.T. ^{One part of True's unique}

SELECT cushioning and stability

SYSTEM system is the S.O.F.T.

System. It cushions the

initial impact of your foot

plant near the front of the

treadmill deck, then

transitions to a firm,

secure surface for push-off. The combination of softness, then

firmness — right when you need them — reduces stress on

ankles, knees, hips, and back.

The other part of True's comfort and performance system is

the S.O.F.T. Select adjustable softness surface. You can adjust

the deck support through a 22-inch range by moving the lever

on the right side of the treadmill or, on the CI model, by

pressing the Softer or Firmer keys on the console. The 1

setting is softest and the 12 setting is firmest.

S.O.F.T. Select is especially useful to accommodate users of

differing weights or those with special physical needs.

The CI Model's Electronic S.O.F.T. Select:

Press and hold the

toor keys

change the target setting in

the message center. To

review your S.O.F.T. Select

setting, quickly press either

S.O.F.T adjustment key.

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chapter four

Operation in Greater

Detail

In This Chapter:

Workout Setup

Pre-Set Program Operation

Tuning Your Workout

Pre-Set Program Profiles

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

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Workout Setup

OPERATION IN GREATER DETAIL

Confirm that the body weight setting is correct. If it is not,

STARTING

AND

adjust it with the

or numeric keys and press

COOL-DOWN

For a Quick Start, simply press

moving at 0.5 mph.

. The treadbelt will start

During your workout, the treadmill will count down from your

target time. When it reaches 0:00, it will enter a 2.5-minute

cool-down period, with the treadbelt at the same speed it was

at 0:00 and the treadmill in Manual control mode. After 2.5

minutes, the treadbelt will stop.

If you set a distance target in Manual mode, the cool-down

period will begin as soon as either time or distance reach zero.

MANUAL

To use manual control, which is the first program suggested,

OPERATION

press

or numeric keys, then press

You can keep adjusting your workout setup by repeatedly

pressing . Your workout won't begin until you press

. Adjust your workout parameters using the

to accept each parameter.

Note: if you don't choose a time or distance target, Time will

be elapsed time instead of time remaining.

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Pre-Set Program Details

OPERATION IN GREATER DETAIL

PRE-SET

PROGRAM

OPERATION

Press any Express

Command key to select a

program. (To get more

program options, including

re-selecting Manual, use the

keys.)...

...adjust the starting level

using the keys...

...Press wdohneen.

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

and remain in a Pause mode, saving your workout

information. To restart your workout, press

, then press

. This will stop the treadmill

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Tuning Your Workout

OPERATION IN GREATER DETAIL

To change level during your workout, press

. Press

keys to change level, then press

. If a new program is

selected, it will join that program at the same point as the

previously selected program.

To change to another pre-set program, press one of the

Express Command Keys, then press

. The treadmill joins

the workout in progress at the same elapsed time as the

previous workout.

To reset distance, time, and calories during your workout,

press and hold

calorie windows. To reset the treadmill back to workout setup

mode, press and hold for three seconds.

until zeros appear in the time, distance,

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.

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Pre-Set Program Profiles

OPERATION IN GREATER DETAIL

Speed (MPH) Grade (%)

Min Max Min Max

Level

Hill Interval Workout

2.0

2.2

2.6

3.0

3.4

3.8

4.0

4.4

4.8

2.4

2.8

3.2

3.6

4.2

4.6

5.0

5.4

6.0

1.0

1.5

2.0

3.0

4.0

5.0

6.0

7.0

8.0

4.0

Green is Incline

Red is Speed

5.0

6.0

7.0

8.0

9.0

10.0

11.0

12.0

Speed (MPH) Grade (%)

Min Max Min Max

Level

Weight Loss Workout

1.4

1.6

1.8

2.0

3.4

2.4

2.6

2.8

3.0

2.6

2.8

3.0

3.2

3.4

3.6

3.8

4.0

4.2

0.0

0.5

0.0

1.0

1.5

2.0

2.5

3.0

3.5

2.0

3.0

4.0

5.0

6.0

7.0

8.0

9.0

10.0

Green is Incline

Red is Speed

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Pre-Set Program Profiles

OPERATION IN GREATER DETAIL

Speed (MPH) Grade (%)

Level

Cardiovascular Workout

Min Max Min Max

2.0

2.2

2.6

3.0

3.4

3.8

4.0

4.4

4.8

2.4

2.8

3.2

3.6

4.2

4.6

5.0

5.4

6.0

1.0

0.5

1.0

1.5

4.0

Green is Incline

Red is Speed

5.0

6.0

7.0

8.0

9.0

10.0

11.0

12.0

Speed (MPH) Grade (%)

Min Max Min Max

Level

Speed Interval Workout

2.0

2.2

2.6

3.0

3.4

3.8

4.0

4.4

4.8

2.4

2.8

3.2

3.6

4.2

4.6

5.0

5.4

6.0

2.0

3.0

4.0

5.0

6.0

7.0

8.0

9.0

10.5

4.0

5.0

Green is Speed

Red is Incline

6.0

7.0

8.0

9.0

10.0

11.0

12.0

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chapter five

Heart Rate Control

Workouts

In This Chapter:

HRC Workout Introduction

Four Kinds of Heart Rate Control Workouts

The Easy Steps to a Heart Rate Control Workout

More Details on Interval HRC

Tips on the Warm Up Stage

How the HRC System Controls Your Heart Rate

Examples of HRC Workouts

Cruise Control

Examples of Walking Workouts

CHAPTER 1: Introduction

CHAPTER 2: The Console

Examples of Running Workouts

CHAPTER 3: Basic Operation

CHAPTER 4: Operation in Greater Detail

Important Points About HRC

CHAPTER 5: Heart Rate Control Workouts

CHAPTER 6: User Programs

HRC Safety Features

CHAPTER 7: Designing an Exercise Program: The F.I.T. Concept

CHAPTER 8: Care and Maintenance

CHAPTER 9: Important Safety Instructions

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HRC Introduction

HEART RATE CONTROL WORKOUTS

HRC ^{True's patented heart rate control workout allows you to limit}

WORKOUT both speed and incline for your safety and

INTRODUCTION comfort. While wearing a Polar or compatible

chest transmitter strap, the treadmill

adjusts speed and incline to keep you at

your desired target heart rate, and it

remembers these setup parameters for

your next workout.

Consult your physician before using heart rate

controlled workouts for advice on selecting a

CONSULT YOUR

PHYSICIAN!

target heart rate range. Also, it is important to

use the treadmill 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.

After you spend some time learning how your heart responds

to different levels of speed and incline, you will have a better

understanding of how to select the maximum speed and

maximum incline required to reach your target heart rate.

See Appendix A for a chart that may help you pick a target

heart rate.

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HRC Types and a Workout Quick-Guide

HEART RATE CONTROL WORKOUTS

Your 550 treadmill has many different kinds of heart rate

controlled workouts:

FOUR BASIC

KINDS OF

HEART RATE

CONTROL

Time-based constant heart rate control: pick a target heart

rate and exercise for an amount of time you select.

WORKOUTS

Distance-based constant heart rate control: set a target heart

rate and one of four distances, just like you're running a road

course: 2 miles, 4 miles, 5 kilometers, or 10 kilometers.

Interval heart rate training: the treadmill alternates work

intervals at your selected target heart rate with rest intervals

that are at ﬁ workload; you pick the length of both intervals.

Cruise Control: while in any program, set your current heart

rate as your target heart rate by pressing a single key.

THE EASY

STEPS TO A

HEART RATE

CONTROL

1 - Put on a Polar or compatible transmitter chest

strap.

2 - Pick one of the HRC workouts. Use the HRC

Express Command keys. To select one of the

distance-based workouts or one of the higher-

numbered workout setups, keep pressing that

HRC key.

WORKOUT

3 - Enter your workout parameters. This includes

target heart rate, maximum treadbelt speed,

workout time or distance, and maximum incline.

If you are using Interval HRC, pick your interval

durations, too.

4 - Press

(continued on next page)

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Choices During Workout Setup

HEART RATE CONTROL WORKOUTS

5 - Warm up. At the beginning of an HRC workout,

the treadmill is in full Manual control mode.

Gradually increase your work level to slowly

raise your heart rate to within 10 beats per

minute (bpm) of your target 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. If

you are using interval HRC, the treadmill

alternates between work and rest intervals.

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.

^W^D^OS^R^U^KE^R^OT^INU^U^GP^T

w The treadmill can remember five different

workout setups each for time- and interval-based

HRC workouts. It stores each set of workout

parameters under numbered workouts, e.g.,

"Target HR 1," "Target HR 2," "Interval HRC 1," etc.

You can select these in later workouts so you

don't have to re-enter your workout parameters,

which tend to stay the same from workout to

workout.

w During workout setup, if you keep pressing

you will continue to scroll through the workout

setup parameters. You can press

at any time

to accept the current parameters and begin your

workout.

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During Your Workout

HEART RATE CONTROL WORKOUTS

DURING YOUR

WORKOUT

w Pressing any key other than

will exit

HRC mode.

w Adjust your target heart rate at any time during

your workout by pressing

keys as needed, and pressing

, using the

again. If you

are lowering your target, you are limited to a 5

bpm change.

w The time and distance accumulated during

warmup are not counted against your selected

workout time or distance; those values start at

zero when the treadmill reaches heart rate control

mode. This time and distance are accumulated

into the workout summary data, as is your

cooldown exercise.

w Interval HRC works just like constant heart rate

control up through the first work interval.

MORE DETAILS

ON INTERVAL

HRC

w When your workout reaches your first rest

interval, your workload is reduced by half, and

kept at this rate throughout the rest interval.

w The next work interval is initially set at an average

of the workloads in the previous work interval.

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Tips and How HRC Works

HEART RATE CONTROL WORKOUTS

^TIW^PSA^OR^NM^TU^HP^Eh^Ine^ca^rr^et^ar^sa^ete^spto^eew^dit^ahⁿi^dn ⁱ1ⁿ0^clbⁱⁿp^em^gro^af^dy^uo^au^llr^yta^torg^se^lt^o.^wF^lo^yrⁱbⁿe^cs^ret^ar^se^esu^yl^ots^u,^r

STAGE you should take about five minutes to get to that point.

The treadmill operates in a 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

allow you to enter the heart rate control stage without

overshooting your target.

Warming up too fast may cause you to overshoot your target.

If this occurs it may take several minutes before the computer

software can control your heart rate. You may overshoot and

undershoot your target for several minutes until stable control

is achieved.

To raise your heart rate in HRC mode, speed will always

increase until maximum speed is attained, followed by incline

(if incline is used in the workout).

HOW THE HRC

SYSTEM

CONTROLS

YOUR HEART

To lower your heart rate in the HRC mode, incline will always

decrease until zero incline is reached, followed by speed (if

incline is used in the workout).

RATE

Speed changes are in 0.1 mph increments. Incline changes are

in 0.5% incline increments. This is equal to between 0.10 and

0.15 METs.

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Examples and Cruise Control

HEART RATE CONTROL WORKOUTS

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.

EXAMPLES OF

HRC

WORKOUTS

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 of 6%. The walker is

limited to a maximum speed of 4.0 mph and

incline will be used if required to elevate the

heart rate up to a maximum of 6%.

CRUISE

This is the simplest way to enter target heart rate training.

While in manual or any program you can enter Target Heart

Rate Control by simply pressing the Target HRC/Cruise

Control key. Your current heart rate will be set as the target.

CONTROL

For best results, you should be at least five minutes into your

workout and warmed up. This will allow Cruise Control to

more accurately control your heart rate.

Remember, you must be wearing a chest strap, and your heart

rate should be displayed in the Heart Rate window.

To change your target heart rate press

. Edit the target

using and press . If you are lowering your target,

you are limited to a 5 bpm change. It is important to note that

if you are raising your target, the speed and grade change

safety limits (described next) may prevent the treadmill from

raising your heart rate to your desired new target.

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More Examples

HEART RATE CONTROL WORKOUTS

HOW CRUISE If you enter the HRC stage below 5 mph, the speed you enter

CONTROL will be the maximum speed of your workout. If you like to

DETERMINES walk at a maximum speed of 3.8 mph, you should enter HRC

HOW TO at 3.8 mph.

CHANGE YOUR

EXERCISE If you enter the HRC stage above 5 mph, you will have an

INTENSITY additional 1 mph of speed. If you enter HRC at 6 mph, your

maximum attainable speed in the HRC stage will be 7 mph.

If at any time you enter the HRC stage with incline, you will

have an additional 4% of incline available in the HRC stage. If

you enter the HRC stage at 1% incline your maximum

attainable incline will be 5%.

If you do not enter the HRC stage with incline, no incline will

be available during the HRC stage of your workout. Only speed

will be used to control your heart rate.

EXAMPLES OF

1 - Enter HRC at 3.5 mph and 4% incline to allow a

WALKING

maximum speed of 3.5 mph and 8% incline.

WORKOUTS

USING CRUISE

2 - Enter HRC at 4.2 mph and 6% incline to allow a

CONTROL

maximum speed of 4.2 mph and 10% incline.

EXAMPLES OF

1 - Enter HRC at 6 mph and 0% incline to allow a

RUNNING

maximum of 7 mph and 0% incline.

WORKOUTS

USING CRUISE

2 - Enter HRC at 5 mph and 2% incline to allow a

CONTROL

maximum of 6 mph and 6% incline.

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Important Points About HRC

HEART RATE CONTROL WORKOUTS

The heart rate monitor transmitter strap provided with your

treadmill should be worn directly against your skin at about

one inch below the pectoral muscles/breast line. Women

should be careful to place the transmitter below their bra line.

IMPORTANT

POINTS ABOUT

HEART RATE

CONTROL

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 shut off.

The transmitter strap sends a low-level radio signal to the

treadmill, so interference from other radio and sound waves

(including everything from cordless telephones to

loudspeakers) is possible. The good news is that interference

is usually quite brief. If you continue to have intermittent

heart rate display problems, consult your local service

technician, as the transmitter strap batteries may be low.

Make sure you breathe smoothly and regularly.

Talking during your workout usually causes heart rate spikes

of 5 beats per minute or more, so avoid talking as much as

possible.

Maintain a smooth walking or running motion.

A grounded outlet is critical for the HRC system to

function properly. Use a dedicated 110 VAC,

grounded outlet to help prevent interference.

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HRC Safety

HEART RATE CONTROL WORKOUTS

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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 workload to reduce your heart rate.

HEART RATE

CONTROL

SAFETY

If your heart rate exceeds your target by 20 beats, the unit will

FEATURES

automatically shut off as a precautionary measure. (Be

cautious when selecting your target heart rate so the 20 beat

variance will not exceed your maximum heart rate as

determined by your physician).

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chapter six

User Programs

In This Chapter:

How to Record and Run User Programs

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

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How to Record and Run User Programs

USER PROGRAMS

HOW TO During a manually-controlled workout, your 550 ZTX treadmill

RECORD AND always "records" the changes you make in speed or incline. Up

RUN USER to three of these recordings can be saved as User Programs

PROGRAMS that you can "play back" to use as custom-designed workouts.

Note that this workout recording only takes place when you

use the default manual mode settings; you cannot choose a

target workout time or distance. 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

to end your workout. Now press and hold

display shows Save User 1.

as you normally would

until the

You can save your workout in

User 1, or press

to select User

2 or User 3. Press and hold

to save the workout program you

have selected.

To use a User Program that you have saved, simply select it

from the list of programs as described in "Pre-Set Program

Operation" in the previous section.

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chapter seven

Designing an

Exercise Program

In This Chapter:

What is the F.I.T. Concept?

Using the F.I.T. Concept

Your Fitness Program

Determining Your Needs

Beginning Your Exercise Program

Establishing and Maintaining Aerobic Fitness

Managing Weight

Sports Training

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

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The F.I.T. Concept Defined

DESIGNING AN EXERCISE PROGRAM

WHAT IS THE The workout portion of your exercise program consists of

F.I.T. ^{three major variables: Frequency, Intensity, and Time.}

CONCEPT?

Frequency: How Often You Exercise

You should exercise three to five times a week to improve

your cardiovascular and muscle fitness. Improvements are

significantly smaller with less frequent exercise.

Intensity: How Hard You Exercise

Intensity of exercise is reflected in your heart rate. Exercise

must be sufficiently rigorous to strengthen your heart muscle

and condition your cardiovascular 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 walking at a speed of 1-2 mph. As you use

your treadmill regularly, higher speeds may be more

comfortable and more effective.

Inability to maintain a smooth, rhythmic motion suggests that

your speed and/or elevation may be too great.

If you feel out of breath before you have exercised 12 minutes,

you are probably exercising too hard.

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More F.I.T. Concept Overview

DESIGNING AN EXERCISE PROGRAM

As your fitness level improves, you will need to increase your

workout intensity in order to reach your target heart rate. The

first increase may be necessary after two to four weeks of

regular exercise. Never exceed your target heart rate zone.

Increase the speed and/or incline on the treadmill to raise

your heart rate to the level recommended by your doctor. The

incline feature can be used to greatly increase the workload

without increasing speed. The chart in Appendix B indicates

how much the effort changes with each percent of incline at

common speeds.

METs

One MET is the amount of energy your body uses when you're

resting. 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 muscles.

The longer you are able to sustain exercise within your target

heart range, the greater the aerobic benefits.

To begin, maintain two to three minutes of steady, rhythmic

exercise and then check your heart rate.

The initial goal for aerobic training is 12 continuous minutes.

Increase your workout time approximately one or two minutes

per week until you are able to maintain 20-30 continuous

minutes at your training heart rate.

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Utilizing the F.I.T. Concept

DESIGNING AN EXERCISE PROGRAM

USING THE The F.I.T. concept and chart are designed to help you begin a

F.I.T. CONCEPT program tailored to your needs. You may wish to keep an

exercise log to monitor your progress.

You can get valuable fitness benefits from your True

Treadmill. Using the treadmill regularly may increase the

ability of your heart and lungs to supply oxygen and nutrients

to exercising muscles over an extended period of time. The

treadmill will also help you develop added muscle endurance

and balanced strength throughout your body.

YOUR FITNESS

PROGRAM

Calculate your maximum heart rate as a first step in

developing your fitness program. 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.

DETERMINING

YOUR NEEDS

It's also important to know your target training zone or target

heart rate. The American Heart Association (AHA) defines

target heart rate as 60-75 percent of your maximum heart

rate. This is high enough to condition, but well within safe

limits. The AHA recommends that you aim for the lower part

of the target zone (60 percent) during the first few months of

your exercise program. As you gradually progress you can

increase your target to 75 percent. According to the AHA,

"Exercise above 75 percent of the maximum heart rate may be

too strenuous unless you are in excellent physical condition.

Exercise below 60 percent gives your heart and lungs little

conditioning."

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Beginning Your F.I.T. Program

DESIGNING AN EXERCISE PROGRAM

In addition to monitoring your heart rate as you exercise, be

certain of how quickly your heart rate recovers. If your heart

rate is over 120 beats per minute five minutes after exercising,

or is higher than normal the morning after exercising, your

exertion may be too strenuous for your current level of fitness.

Reducing the intensity of your workout is recommended.

The age-adjusted target heart rates indicated in the chart in

Appendix A reflect averages. A variety of factors (including

medication, emotional state, temperature, and other conditions)

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

condition before beginning any exercise program.

BEGINNING

YOUR

Warm-Up: Slow and Deliberate Exercise

EXERCISE

PROGRAM

You are not warmed up until you begin to perspire lightly and

breathe more deeply. Warming up prepares your heart and

other muscles for more intense exercise and helps you avoid

premature exhaustion. Begin each workout by walking even if

you plan to run. Start slowly, exploring different speeds until

you can comfortably sustain your speed. A good

suggestion is a minimum of three minutes. Perspiration on

your brow is a good indicator of a thorough warm-up. The

older you are, the longer your warm-up period should be.

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Your F.I.T. Program Continued

DESIGNING AN EXERCISE PROGRAM

Workout: Brisk and Rhythmic Exercise

The workout trains and conditions your heart, lungs, and

muscles to operate more efficiently. Increase exercise in

response to your heart rate to train and strengthen your

cardiovascular system. Concentrate on moving your arms and

legs smoothly. Walk naturally and avoid jerking motions that

can cause pulled muscles, sprained joints, and loss of

balance.

Cool-Down: Slow and Relaxed Exercise

Cooling 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 day to get into the

habit of exercising.

Try to reach and maintain 60-65 percent of your maximum

heart rate. Alternate exercise with periods of rest until you can

sustain 12 continuous minutes of exercise at 60-65 percent of

your maximum heart rate.

Begin exercising in three to five minute sessions.

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Establishing and Maintaining Fitness

DESIGNING AN EXERCISE PROGRAM

If you can sustain 12 but not 20 continuous minutes of

exercise in your target heart rate zone:

ESTABLISHING

AEROBIC

FITNESS

Exercise three to five days a week.

Rest at least two days per week.

Try to reach and maintain 60-75 percent of your maximum

heart rate with moderate rhythmic exercise.

Begin with 12 continuous minutes. Increase your time by one

to two minutes per week until you can sustain 20 continuous

minutes.

MAINTAINING

AEROBIC

If you can sustain 20 continuous minutes in your target heart

rate zone, begin to increase the length and intensity of your

workout:

FITNESS

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

composition by lowering your percentage of body fat. If

weight loss is a goal, combine an increase in the length of

your workouts with a moderate decrease in caloric intake. For

weight control, how long and how often you exercise is more

important than how hard you exercise.

MANAGING

WEIGHT

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Weight and Sports Training Programs

DESIGNING AN EXERCISE PROGRAM

Exercise four to five times a week.

Try to reach and maintain 60-75 percent of your maximum

heart rate with moderate exercise.

Exercise for 30-45 minutes at 60-65 percent of your target

heart rate.

Here are some tips to achieving your weight management goal:

Consume most of your dietary calories at breakfast and lunch,

and eat a light dinner. Do not eat close to bedtime.

Exercise before meals. Moderate exercise will help suppress

your appetite.

Take exercise breaks throughout the day to help increase

metabolism (calorie expenditure).

When you are training to improve strength and performance:

SPORTS

TRAINING

Exercise four to five days a week. Alternate exercise days and

intervals 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

adults. If you have pain or tightness in your chest, an

irregular heartbeat, shortness of breath or if you feel faint

or have any discomfort when you exercise, stop! Consult

your physician before continuing. Remember, every workout

should begin with a warm-up and finish with a cool-down.

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chapter eight

Care and

Maintenance

In This Chapter:

Treadbelt Lubrication

Regular Cleaning

Treadbelt Adjustment

Treadbelt Tension

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

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Lubrication and Cleaning

CARE AND MAINTENANCE

Your True treadmill is constructed of quality materials and

manufactured to provide many years of faithful service.

Simple routine cleaning and a preventive maintenance

program will extend the life of your treadmill.

To prevent electrical shock, be certain the treadmill is

turned off and unplugged from the electrical outlet before

performing any cleaning or routine maintenance.

For average use of your treadmill, True recommends you

lubricate under the treadbelt once per year. For heavy use,

which is more than 10 hours per week, True recommends

lubricating every six months.

TREADBELT

LUBRICATION

Please contact your dealer to obtain the proper lubricants.

Daily: Perspiration should be wiped from the control console

CL^EE^GA^UN^LIN^AG^Rand treadmill surfaces after your workout.

Weekly: You should wipe down your treadmill once a week

with a water dampened, soft cloth. Be careful not to get

excessive moisture between the edge of the overlay panel and

the console, as this might create an electrical hazard or cause

the electronics to fail.

Important: do not clean or wipe under the running belt.

Monthly: Clean dust and dirt that might accumulate under

and behind your treadmill once a month. Small rubber

particles from the soles of walking shoes will accumulate

alongside the belt and also behind the unit.

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Treadbelt Adjustment

CARE AND MAINTENANCE

Expert service and maintenance at a reasonable cost are

EXPERT

available through your factory-trained, authorized True dealer. SERVICE

The dealer maintains a stock of repair and replacement parts

and has the technical knowledge to meet your service needs.

TREADBELT

ADJUSTMENT

Your treadmill's running belt has been properly aligned at the

factory. However, when the treadmill is used on an uneven

surface, please follow these instructions:

1 - Stand beside the treadmill, place the safety key

onto the control panel and follow operating

instructions for running the treadmill at 5 mph.

2 - If the belt is off-center to

the right, turn the left roller

adjustment bolt counter

clock-wise /4 turn. If the

belt is off-center to the left,

turn the left roller

adjustment bolt /4 turn clockwise.

3 - Let the machine run for several minutes to

check the alignment. (Belt alignment does not

need to be perfect). If more correction is

needed, turn the adjustment bolt /4 turn and

check again.

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Treadbelt Tension

CARE AND MAINTENANCE

^TRT^EAEN^DS^BI^EO^LN^Tm^Toot^ao^sr^s,^um^rea^mke^as^xu^imre^ut^mhe^lit^fr^ee^oad^fb^the^elt^tt^re^en^as^di^bo^en^lti^,s^rs^oe^lt^lec^ro^arⁿre^dct^dl^ryⁱ.^v(^eYour

treadbelt has been properly tensioned at the factory.)

Turn both rear roller adjustment bolts counter-clockwise until

treadbelt just begins slipping when walking on it, then turn

both rear roller adjustment bolts clockwise in equal quarter

turn increments until treadbelt stops slipping.

Note: Be sure to run on treadbelt to ensure that the treadbelt

does not slip while under load.

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Troubleshooting Guide

CARE AND MAINTENANCE

SYMPTOM

CAUSE

SOLUTION

TROUBLESHOOTING

GUIDE

A. Damaged motor.

Service required

Circuit breaker on

treadmill trips

when the power

cord is plugged

into wall.

B. Damaged or defective

motor power supply

board.

Service required

C. Damaged motor control Service required

circuit board.

D. Restricted belt or

flywheel.

Check and remove

obstruction or call dealer.

Circuit breaker on

treadmill trips

E. Treadbelt over-

tensioned.

See adjustments in

Assembly Guide.

when inputting

speed and starting.

A. No power to treadmill.

Restore power at electrical

outlet or reset circuit

breaker if in “on/off”

position.

Computer display

LED’s do not

illuminate.

B. Circuit breaker trip

Reset Circuit Breaker.

Service required

C. Upper wire harness not

connected or not

completely connected.

A. Upper wire harness

damaged or not con-

nected or completely

connected.

Service required

Incline Motor and

tread motor will

not turn on.

A. Incline wire harness

damaged or not

connected.

Incline motor does

not operate but

the treadbelt

moves.

A. Damaged computer

board.

Service required

Scrambled digits

on computer

LED’s.

B. Upper wire harness

damaged or partially

connected.

A. Poly V-belt slipping.

Service required

Squeaking noise

from motor while

using the treadmill.

B. Motor brush noise

excessive.

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Troubleshooting Guide

CARE AND MAINTENANCE

SYMPTOM

CAUSE

SOLUTION

A. Uneven floor.

Move treadmill to even

surface or level with shims.

See Adjustment section.

Treadbelt tracks

left to right.

B. Rear roller not properly

adjusted.

See Adjustment section.

A. Defective breaker.

B. Circuit too small.

C. Circuit over-loaded.

Replace breaker.

Treadmill trips

household

Use 20 amp circuit.

circuit breaker.

Remove the other electrical

appliances on same circuit.

D. May trip GFI circuit.

Have circuit checked by

electrician.

A. Object between belt

and deck.

Remove object between

belt and deck.

Treadbelt feels

unsmooth, jerks

intermittently.

B. Object under belt.

Remove object from under

belt.

C. Loose tread motor

drive belt.

Service required

D. Loose treadbelt tension. See Adjustment section.

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Error Codes

CARE AND MAINTENANCE

E1:INCLINE

E1:RANGE

Incline moving when not commanded to.

ERROR CODES

Difference between zero position and

maximum incline not sufficient.

E1:STALL

Incline not moving when commanded to.

E2:OVERSPEED

This error occurs when an acceleration of

greater than 2.1 mph occurs. Error cleared

by turning off power switch then turning

it back on.

E2:CAL

Treadmill cannot achieve target speed.

Re-calibrate treadmill.

E3:RECAL

This error occurs when a data error is

detected in the EEPROM. Replace the

control panel.

E4:KEY STK [stop] Caused by pressing and holding the

key for more than five seconds.

E5:SENSOR

This message is displayed when there is

no speed feedback.

All errors require service by a qualified technician. To clear

the error, turn power off and back on again.

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Service Messages

CARE AND MAINTENANCE

^DIAGNS^OSE^TR^IV^CI^SCE^-o^Tc^hc^eu^fr^o, ^la^los^wwⁱeⁿl^gl a^ss^erf^voⁱr^ceth^me^es^su^sb^as^ge^eq^su^weⁱn^llt ^bsi^ex^dsⁱa^sf^pe^lt^ay^yek^dey^asin^ts^he^er^ytions.

MESSAGES These messages will be displayed until a key is pressed. Every

time these messages are displayed, a tone will sound twice.

S1:LUBE

This message is displayed when lubrication of

the deck is recommended.

S2:CLEAN This message is displayed every 500 miles.

Prompt to clean treadmill.

S3:MOTOR This message is displayed every 2500 hours.

Prompt to check motor brushes.

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chapter nine

Important Safety

Instructions

In This Chapter:

Review for Your Safety

CHAPTER 1: Introduction

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

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Review for Your Safety

IMPORTANT SAFETY INSTRUCTIONS

When using this treadmill, basic precautions should always

be followed, including the following:

Read all instructions before using this treadmill.

Consult your physician before beginning any exercise

program.

Do not use if you have an acute cold or fever.

Danger: To reduce the risk of electric shock, always unplug

this treadmill immediately after use and before cleaning.

Warning: to reduce the risk of burns, fire and electric shock

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 not recommended by the

manufacturer.

Never operate this treadmill if it has a damaged power cord or

plug, if it is not working properly, if it has been damaged or

dropped, or if it has been submerged in water. In these cases,

the treadmill should be examined by a qualified service

technician.

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Review for Your Safety

IMPORTANT SAFETY INSTRUCTIONS

Use a dedicated 110 volt, alternating current, 15 amp three-

prong grounded outlet.

Keep the power cord away from heated surfaces.

Never drop or insert any object into any opening.

To disconnect, turn the power switch to the OFF position, then

remove the plug from the outlet.

Do not allow animals on or near your treadmill.

Make sure the power cord has enough slack to allow the

treadmill to raise freely without being limited by the 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 under the treadmill free from obstruction, as

the deck will return to 0% grade when the safety key is placed

on the console.

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Review for Your Safety

IMPORTANT SAFETY INSTRUCTIONS

Avoid the possibility of bystanders being struck or caught

between moving parts by making sure that they are out of

reach of the treadmill while it is in motion.

Keep the space behind and on both sides of the treadmill clear

should you lose your balance.

Allow only one person at a time on your machine.

Do not operate treadmill without the safety key attached to

the console and 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 adjustments, keep fingers, loose

clothing, jewelry, and long hair away from moving parts.

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appendix a

Target Heart Rate

Chart

A Guide to Help You Pick an Initial

Target Heart Rate

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Remember to check with your physician before beginning any exercise program.

She can help determine an appropriate target heart rate. Medications often

affect heart rate.

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appendix b

METs Table

How Speed and Incline Affect

Workload, Expressed in METs

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APPENDIX B - METS TABLE

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appendix c

METs Explanation

and Formulas

The Metabolic Formulas Behind Energy

Expenditure Estimates

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APPENDIX C - METS EXPLANATION AND FORMULAS

METS The MET is a unit of exercise measurement that takes into

EXPLANATION account body weight. Since energy expenditure in a weight-

AND FORMULAS bearing exercise such as running, walking, or stairclimbing is

directly proportional to body weight, the formulas to calculate

METs are a bit simpler than for, say, an exercise bike. For

example, 7 mph running is always 11.7 METs, no matter who

you are.

A MET is defined as 3.5 ml/min/kg of oxygen 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. The two formulas are:

walking VO2 = (2.68 * speed) + (0.48 * speed * incline) + 3.5

running VO2 = (5.36 * speed) + (0.24 * speed * incline) + 3.5

To get METs, divide the result by 3.5.

(Noted exercise physiologist David Costill's speed constants

for walking and running are 3.06 and 4.86, respectively.)

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appendix d

Specifications

The Size and Performance Attributes

of Your 550ZTX Treadmill

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APPENDIX D - SPECIFICATIONS

SPECIFICATIONS Maximum speed: 12 mph.

Maximum incline: 15%

Drive motor: 3 hp.

Treadbelt area: 22" x 60"

Weight: 330 pounds.

User weight capacity: 400 pounds.

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bibliography

Bibliography

References and Selected Readings

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BIBLIOGRAPHY

BIBLIOGRAPHY American College of Sports Medicine, ACSM's Guidelines for

Exercise Testing and Prescription. 6^thedition. Philadelphia:

Lippincott Williams & Wilkins, 2000.

Swain, David P. and Leutholtz, Brian C., Metabolic Calculations

—Simplified. Baltimore: Williams & Wilkins, 1997.

Whitmore, Jack H. and Costill, David L., Physiology of Sport

and Exercise. 2^ndedition. Champaign, Illinois: Human Kinetics,

1999.

Feynman, Richard P., The Feynman Lectures on Physics.

Original edition. Boston: Addison Wesley, 1970.

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colophon

Colophon

Document Credits and Specifications

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COLOPHON

CREDITS Written, directed, and produced by Bob Starr.

Design, page layout, headings, graphics, photography, and

special effects by Jay Doyle.

Information architecture by Jay Doyle with Bob Starr.

Cover photography and design by the Orca Partnership.

"Designing an Exercise Program" chapter adapted from

previous True owner's guides.

Proofreading by Susan Rand.

SPECIFICATIONS

The body text in this book is set in Lucida Bright. Headlines

are in Franklin Gothic in various weights.

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The industry’s most modern

treadmill manufacturing facility,

located just outside St. Louis,

Missouri. Over 242,000

square feet is dedicated to

fitness equipment research,

design, and manufacturing.

The design and engineering

of True treadmills is the

result of consultation with

medical professionals in the

cardiac rehabilitation and

orthopedic fields.

Our service and support

personnel work along with our

extensive factory trained dealer

network to provide fast, friendly,

and knowledgeable response to

customer needs.

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F o u n d e d 1 9 8 1

865 Hoff Road

O’Fallon, MO 63366

800.426.6570

truefitness.com

TRUE is a registered trademark of TRUE FITNESS.

Specifications subject to change.

Revision: 7/2003

Part: 00345300

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