True Fitness Treadmill Z5 Series User Manual

Z5 Series

O w n e r ’ s G u i d e

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Table of Contents

1 - Introduction

Introduces key

2 - The Console

3 - Basic

Describes each key

Operation

features, as well as a

guide to where to go

next in this manual.

and display window.

How to get the treadmill

started and stopped,

as well as discussing

calories estimation and

heart rate monitoring.

page 3

page 11

page 19

4 - Operation in

Greater Detail

All the details of

manual and preset

programs.

5 - Heart Rate

Control Workouts

Four different kinds of

treadmill-controlled

heart rate feedback

workouts.

6 - User

Programs

You can record your

workout to play back

as a custom-designed

workout.

page 29

page 37

page 49

7 - Designing an

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.

Exercise Program

Advice on various ways

to use your treadmill

in a rewarding exercise

regime.

page 53

page 63

page 73

Appendix A - Target Heart Rate Chart: A guide to help you pick an

initial target heart rate.

page 79

Appendix B - METs Table: How speed and incline affect workload,

expressed in METs.

page 83

Appendix C - METs Explanation and Formulas: The metabolic

formulas behind energy expenditure estimates. page 87

Appendix D - Specifications: The physical attributes of your Z5 Series

Treadmill.

page 91

page 95

page 103

Appendix E - Glossary: Fitness terms defined.

Bibliography - References, selected readings and credits.

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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

one : IntroduCtIon

Your new treadmill is part of the True Z5 Series treadmills, which

are all built to the same heavy-duty standards. Since this owner’s

guide covers all five Z5 Series models, you might notice explanations

of features that are different from your treadmill. The main

differences are in the consoles. The following section describes the

model differences:

Model Z5

d^Ifferences

A manual treadmill with a simplified display.

Z5 HRC

• 7 x 20 pixel progress matrix LED display

• Four pre-set workout programs

• User programs

• Heart rate control: one target heart rate workout

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Top Features

one : IntroduCtIon

Z5.4 HRC

• Light-blue backlit LCD display with 7 x 20 progress matrix

four pre-set workout programs

• User programs

• Heart rate control: one time-based heart rate workout, four

distance-based heart rate workouts, and two interval heart

rate workouts

• S.O.F.T. Select adjustable softness running surface

Z5.5 HRC

• Deep-blue backlit LCD display with 10 x 28 progress matrix

• Dot-matrix LCD message center

• Four pre-set workout programs

• User programs

• Heart rate control: five time-based heart rate workouts, four

distance-based heart rate workouts, and five interval heart rate

workouts

• S.O.F.T. Select adjustable softness running surface

ꢁ

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More on Top Features

one : IntroduCtIon

Z5.5 Limited

• Same as Z5.5 HRC but with –3% decline and motorized

S.O.F.T. Select adjustable softness running surface

For your maximum safety and comfort, make sure you read

Chapter 9, Important Safety Instructions.

For Your

Safety

ꢂ

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Where to Go From Here

one : IntroduCtIon

Chapter 1: Introduction. Introduces key features, as well as a guide

Where to

Go From

Here

on where to go next in this manual.

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: Desiging 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

one : 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

Limited Console

HRC Model Console

Standard 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

two : the Console

1ꢀ

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Z5.5 Limited

two : the Console

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Z5.5 HRC

two : the Console

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Z5.4 HRC

two : BasIC operatIon

1ꢁ

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Z5 HRC

two : the Console

1ꢂ

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Z5 Standard

two : BasIC operatIon

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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

three : BasIC operatIon

Straddle the treadbelt by placing your feet on the straddle covers.

startIng

Y^our

Attach the lanyard to your clothing at

roughly waist height.

^tres^ad^af^M^e^I^l^l^Y^l

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

or…

key for a quick start into a manual control workout,

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.

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Adjusting Speed and Incline

three : BasIC operatIon

speed and

I^nclIne

a^djustMent

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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Setting Your Weight

three : BasIC operatIon

Incline Control: use either the up

and down keys by themselves to

change incline. Or, enter a target

incline with the numeric keys,

then press the small Enter key

, and then press either the up

or down

that incline.

key to change to

stoppIng

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.

Y^our

^tres^ad^af^M^e^I^l^l^Y^l

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 three pounds.

The treadmill will work fine without your weight setting, but will be

unable to calculate your total calories.

settIng Your

W^eIght

The treadmill will remember the last weight you entered.

2ꢀ

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Calorie Expenditure Calculations

three : 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

a note

a^Bout

c^alorIe

accepted formula for running and walking.

e^xpendIture

c^alculatIons

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

three : BasIC operatIon

The Z5 Series (except the Z5 Non) can

MonItorIng

Y^ourheart

r^ate

monitor your heart rate when you wear the

transmitter strap provided. It 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.

The transmitter strap should be worn directly

against your skin, about one inch below the pectoral

muscles/breast line.

usIng the

h^eartrate

t^ransMItter

s^trap

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

three : 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.

the

t^readMIll’s

h^eartrate

d^IsplaY

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

beats per minute.

2ꢁ

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S.O.F.T. Select (Z5.5 and Z5.4)

three : BasIC operatIon

One part of True's unique

the s.o.f.t.

s^elect

cushioning and stability

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

s^YsteM

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

it — 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 on the Z5.4 and Z5.5

Limited. 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 Z5.5

Limited 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 Z5.5 Limited's Electronic S.O.F.T. Select:

Press and hold the

keys to 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.

2ꢂ

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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

four : operatIon In Greater detaIl

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

startIng

with the

or numeric keys and press

c^ool-doWn

For a Quick Start, simply press

moving at 0.5 mph.

. The treadmill belt will start

During your workout, the treadmill will count down from your tar-

get time. When it reaches 0:00, it will enter a 2.5-minute cool-down

period, with the tread belt 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.

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

Manual

. Adjust your workout parameters using the

or numeric

o^peratIon

keys, then press

ing your workout setup by repeatedly pressing

won't begin until you press

to accept each parameter. You can keep adjust-

. Your workout

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 necessary, press

twice or until

MakIng

the lights in the time and distance window flash. Press

to set

^tIMd^e^I^a^sⁿ^ta^dⁿ^/o^c^r^e

distance and

to set time. When you press

, time and dis-

tance will begin counting down. When the time or distance reaches

zero, the treadbelt will continue to move and whichever readout

reached zero (time or distance) will begin counting up. No other

readouts will reset.

^coI^uⁿⁿ^s^t^te^d^a^o^d^W^oⁿ^f

u^p

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Pre-Set Program Details (Not in Z5 Non)

four : operatIon In Greater detaIl

pre-set

Press any Express Command

key to select a program. (To

get more program options,

including re-selecting Manual,

p^rograM

o^peratIon

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

ꢀ2

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Tuning Your Workout

four : operatIon In Greater detaIl

To change level during your workout, press

. Press

keys

to change level, then press

join that program at the

ed program.

. If a new program is selected, it will

same point as the previously select-

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

T o

hold

until zeros appear in the time, distance, calorie windows.

reset the treadmill back to workout setup mode, press and

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

workout.

to end your

Some users may prefer a minimal data display. When the treadbelt is

moving, pressing the Advanced Options key will remove the prog-

ress matrix, speed, and grade readouts. The data readouts will then

be Elapsed Time, Distance, and Pace (with heart rate displayed if

available).

runner’s

M^ode

Pressing

returns the display to normal operation.

ꢀꢀ

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Pre-Set Program Profiles

four : operatIon In Greater detaIl

Speed (MPH) Grade (%)

Min Max Min Max

Level

Hill Interval Workout

Green is Incline

Red is Speed

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

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

Green is Incline

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

Red is Speed

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Pre-Set Program Profiles

four : operatIon In Greater detaIl

Speed (MPH) Grade (%)

Level

Cardiovascular

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

Workout

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 (%)

Level

Min Max Min Max

Speed Interval

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

Workout

Green is Incline

Red is Speed

6.0

7.0

8.0

9.0

10.0

11.0

12.0

ꢀ5

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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

Examples of Running Workouts

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

Important Points About HRC

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

fIve : heart rate Control workouts

True’s heart rate control (HRC) workouts let the treadmill monitor

your relative exercise intensity by way of your heart rate, then

automatically adjust the workload to keep you at your target heart

rate and thus your desired exercise intensity.

hrc

W^orkout

I^ntroductIon

Your heart rate is a good measure of your body’s exercise stress

level. It reflects differences in your physical condition, how tired

you are, the comfort of the workout environment, even your diet

and emotional state. Using heart rate 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 that may help you pick a target heart

rate.

You need to wear a heart rate monitoring chest strap to use heart

rate control. See the “Monitoring Your Heart Rate” section in

Chapter 3 for a guide to proper usage. It is not recommended

that you use the contact heart rate system for heart rate control

workouts.

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HRC Types and a Workout Quick-Guide

fIve : heart rate Control workouts

Various types of Heart Rate Control (HRC) are available on Z5

Series treadmills (except on the Z5 Non). This section may describe

some types of HRC that your treadmill may not have.

four BasIc

k^{Inds of}

h^eartrate

c^ontrol

Time-based constant HRC: pick a target heart rate and exercise for

W^orkouts

an amount of time you select.

Cruise Control: while in any workout, set your current heart rate as

your target heart rate by pressing a single key.

Interval heart rate training (not on Z5 HRC): the treadmill

alternates work intervals at your selected target heart rate with rest

intervals that are at ½ workload. You set the length of both intervals.

Distance-based HRC (Z5.5 only): set a target heart rate and select

one of four distances, just like running a road course: 2 miles, 4

miles, 5 kilometers, or 10 kilometers.

1 - Put on a Polar or compatible transmitter chest strap

as described on page 25.

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

Command key. To select one of the distance-based

workouts or one of the higher-numbered workout

setups, keep pressing that HRC key.

the easY

s^{teps to a}

h^eartrate

c^ontrol

W^orkout

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

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Choices During Workout Setup

fIve : 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.

Your treadmill can remember more than one workout

setup for a heart rate control workout. The Z5 has

two time-based target HRC setups; the Z5.4 has five

target and two interval HRC setups; and the Z5.5 has 5

target, 5 interval, and 4 distance-based HRC setups. 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.

durIng

W^orkout

s^etup

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

fIve : heart rate Control workouts

durIng Your

Pressing any key other than

HRC mode.

will exit

W^orkout

Adjust your target heart rate at any time during your

workout by pressing

needed, and pressing

, using the

keys as

again. If you are lowering

your target, you are limited to a 5 bpm change.

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.

Interval HRC works just like constant heart rate

control up through the first work interval.

When your workout reaches your first rest interval,

your workload is reduced by half, and kept at this rate

throughout the rest interval.

The next work interval is initially set at an average of

the workloads in the previous work interval.

More detaIls

on Interval

hrc

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Tips and How HRC Works

fIve : heart rate Control workouts

Increase speed and incline gradually to slowly increase your heart

rate to within 10 bpm of your target. For best results, you should

take about five minutes to get to that point.

tIps on the

W^arMup

s^tage

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 s^YsteM

c^ontrols

Your heart

r^ate

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).

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

fIve : 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

W^orkouts

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%.

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.

cruIse

c^ontrol

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

fIve : heart rate Control workouts

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.

hoW cruIse

c^ontrol

^deth^er^o^M^W^In^t^e^o^s

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

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

attainable speed in the HRC stage will be 7 mph.

^chaeⁿ^x^g^cee^Y^r^o^cI^u^s^r^e

I^ntensItY

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

^oW^{f W}^or^a^k^l^o^k^u^In^t^g^s

^usInc^g^o^c^nrt^u^r^I^o^se^l

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

maximum speed of 3.5 mph and 8% incline.

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

maximum speed of 4.2 mph and 10% incline.

exaMples

^oW^{f r}^o^u^rkⁿ^oⁿ^u^In^t^g^s

^usInc^g^o^c^nrt^u^r^I^o^se^l

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

maximum of 7 mph and 0% incline.

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

maximum of 6 mph and 6% incline.

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Important Points About HRC

fIve : 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

p^oIntsaBout

h^eartrate

c^ontrol

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 breath smoothly and regularly.

Talking during your workout usually causes heart rate spikes of five

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

fIve : heart rate Control workouts

Two users wearing the same kind of transmitter at the same time

and in close proximity may cause false heart rate display readings.

^technt^Ic^I^a^ps^l

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

c^ontrol

s^afetY

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

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).

f^eatures

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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

sIx : user proGrams

During a manually-controlled workout, your Z5 Series treadmill

(except the Z5 Non) always "records" the changes you make in speed

or incline. Up to three of these recordings can be saved as User

Programs that you can "play back" to use as custom-designed work-

outs.

hoW to

^rer^co^u^rⁿ^du^asⁿe^dr

p^rograMs

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

your workout. Now press and hold

Save User 1.

as you normally would to end

until the display shows

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

seven : desIGnInG an exerCIse proGram

The workout portion of your exercise program consists of three

major variables: Frequency, Intensity, and Time.

What Is

the f.I.t.

c^oncept?

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 condi-

tion 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 tread-

mill 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

seven : 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 exer-

cise. 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

below indicates how much the effort changes with each percent of

incline at common speeds for a person 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 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

seven : desIGnInG an exerCIse proGram

The F.I.T. concept and chart are designed to help you begin a pro-

gram tailored to your needs. You may wish to keep an exercise log to

monitor your progress.

usIng the

f.I.t. c^oncept

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.

^Youp^r^r^f^o^It^gⁿ^r^e^a^s^M^s

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. (See chart in

Appendix A.)

deterMInIng

Y^ourneeds

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 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

seven : 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 nor-

mal the morning after exercising, your exertion may be too strenu-

ous 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 medica-

tion, 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 condi-

tion before beginning any exercise program.

Warm-Up: Slow and Deliberate Exercise

BegInnIng

Y^ourexercIse

p^rograM

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

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

seven : 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 exer-

cising.

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

seven : desIGnInG an exerCIse proGram

If you can sustain 12 but not 20 continuous minutes of

exercise in your target heart rate zone:

estaBlIshIng

a^eroBIc

f^Itness

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.

If you can sustain 20 continuous minutes in your target heart rate

zone, begin to increase the length and intensity of your workout:

MaIntaInIng

a^eroBIc

f^Itness

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 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

W^eIght

Exercise four to five times a week.

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Weight and Sports Training Programs

seven : desIGnInG an exerCIse proGram

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 metabo-

lism (calorie expenditure).

When you are training to improve strength and performance:

sports

t^raInIng

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 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

eIGht : Care and maIntenanCe

Your True treadmill is constructed of quality materials and manu-

factured 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 and

regular

Cleaning

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

eIGht : Care and maIntenanCe

Expert service and maintenance at a reasonable cost are available

through your factory-trained, authorized True dealer. The dealer

maintains a stock of repair and replacement parts and has the tech-

nical knowledge to meet your service needs.

expert

serviCe

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:

treadbelt

adjustMent

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 1/4 turn. If the belt

is off-center to the left, turn

the left roller adjustment bolt

1/4 turn clockwise.

3 - Let the machine run for several minutes to check the

alignment. (Belt alignment does not need to be per-

fect). If more correction is needed, turn the adjust-

ment bolt 1/4 turn and check again.

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Treadbelt Tension

eIGht : Care and maIntenanCe

To assure maximum life of the treadbelt, roller and drive motor,

make sure the treadbelt tension is set correctly. (Your treadbelt has

been properly tensioned at the factory.)

^trt^eaen^ds^bi^eo^ln^t

Turn both rear roller adjustment bolts counter-clockwise until tread-

belt 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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Symptom/Solution Guide

eIGht : Care and maIntenanCe

troubleshooting

guide

SYMPTOM

CAUSE

SOLUTION

Circuit breaker on

treadmill trips when

the power cord is

plugged into wall.

A. Damaged motor

Service required

B. Damaged or defective

motor power supply

board

Service required

C. Damaged motor control

circuit board

Service required

Circuit breaker on

treadmill trips when

inputting speed and

starting.

D. Restricted belt or

flywheel

Check and remove

obstruction or call dealer

E. Treadbelt over tensioned

See adjustments in Assembly

Guide

Computer display

LED’s do not

illuminate.

A. No power to treadmill

Restore power at electrical out-

let or reset circuit breaker if in

“on/off” position.

Reset Circuit Breaker

B. Circuit breaker tripped

Service required

C. Upper wire harness not

connected or 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 tread-

belt 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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Symptom/Solution Guide

eIGht : Care and maIntenanCe

SYMPTOM

CAUSE

SOLUTION

Treadbelt tracks left

to right

A. Uneven floor

Move treadmill to even

surface or level with shims. See

Adjustment section.

B. Rear roller not properly

adjusted

See Adjustment section.

Treadmill trips

household circuit

breaker

A. Defective breaker

B. Circuit too small

C. Circuit over-loaded

Replace breaker

Use 20 amp circuit

Remove the other electrical

appliances on same circuit

D. May trip GFI circuit.

Have circuit checked by electri-

cian.

Treadbelt feels

unsmooth, jerks

intermittently

A. Object between belt

and deck

Remove object between

belt and deck

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

eIGht : 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]

E5:SENSOR

Caused by pressing and holding the

key for more than five seconds.

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

eIGht : Care and maIntenanCe

The following service messages will be displayed as they occur, as well as

for the subsequent six safety key insertions. These messages will be dis-

played until a key is pressed. Every time these messages are displayed, a

tone will sound twice.

diagnostiCs -

serviCe

Messages

S1:LUBE

This message is displayed when lubrication of the

deck is recommended.

S2:CLEAN

S3:MOTOR

This message is displayed every 500 miles. Prompt to

clean treadmill.

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

nIne : 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

nIne : 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.

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.

ꢂꢁ

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Review for Your Safety

nIne : Important safety InstruCtIons

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.

ꢂꢂ

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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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appendIx a - target heart rate chart

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appendix b

METs Table

How Speed and Incline Affect Workload,

Expressed in METs

8ꢀ

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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

8ꢂ

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appendIx c - Mets explanatIon and forMulas

As stated earlier, the MET is a unit of exercise measurement that

takes into account body weight. Since energy expenditure in a

weight-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.

Mets

e^xplanatIon

and

f^orMulas

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

Z5 Series Treadmill

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appendIx d - speCIfICatIons

Maximum speed: Z5 & Z5.4: 10 mph. Z5.5: 12 mph.

specIfIcatIons

Incline range: Z5, Z5.4, & Z5.5: 0 to 15%. Z5.5 Limited: -3% to

+12%.

Drive motor: 3 hp.

Treadbelt area: Z5: 20” x 54”; Z5.4: 22” x 54”; Z5.5: 22” x 60”.

Treadmill Weight: Z5: 255 pounds; Z5.4: 275 pounds; Z5.5: 320

pounds.

Maximum user weight: 400 pounds.

9ꢀ

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appendix e

Glossary

Definitions of common terms used

throughout this document

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appendIx e - glossarY

ACSM: the American College of Sports Medicine, probably the single

most-respected sports medicine and exercise physiology organization.

This doesn’t mean they’re always right, however, even on important

subjects, but if you don’t know better, you trust the ACSM. Their

Guidelines for Exercise Test and Prescription, now in it’s seventh edition,

is the universal reference handbook for the field. Their monthly jour-

nal, Medicine and Science in Sports, is one of the two big sports medi-

cine journals (the other is the Journal of Exercise Physiology).

glossarY

aerobic capacity: a measurement of an individual’s potential for inten-

sity and duration of cardiovascular exercise which is primarily derived

from oxygen metabolism. This distinguishes it from anaerobic, or

non-oxygen metabolism 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 runs.

basal metabolic rate (BMR): the rate of energy expenditure while at

rest, but not sleeping.

body weight: your unclothed weight, except for treadmills, where you

must include your clothing weight, too (typically 3 or 4 pounds).

bpm: beats per minute measurement of heart rate.

calorie, calorie expenditure: the calorie is a unit of measure of energy

quantity that is commonly used for expressing human energy expend-

ed and food energy consumed. This type of calorie is technically a

kilocalorie, or 1,000 calories of the strict physics definition. Calorie

expenditure is an energy rate, often expressed in calories per hour.

9ꢂ

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appendIx e - glossarY

chest strap, transmitter: use to detect heart rate, then transmit

using a 5 kHz radio signal to a receiver in fitness equipment (or

wristwatch). Originally invented by the Finnish company Polar in

the early 1980s, this technology is now widely available from other

sources.

CHR (contact heart rate) pads: stainless steel handgrips used to

detect ECG signals. Typically the two top pads are “hot” or positive,

while the two bottom pads are common. These pads are roughly

equivalent to lead I and lead III in a standard 12-lead ECG system.

constant power: a type of workload control system, most commonly

found on self-generating exercise bikes. Since power = torque x rpm,

a constant power system lowers torque when pedal rpm increases,

and increases torque when rpms decrease.

constant torque: a type of workload 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-intensity or strong-motion

exercise, such as running or upper-body exercise. Newer digital

CHR systems, are greatly improved in these areas.

CSAFE: Communications Specification for Fitness Equipment.

This poorly-acronymed spec was created by a consortium of fit-

ness equipment manufacturers back in early 1997. It is intended

to be a general-purpose data communication protocol on top of

RS232. Later additions to the spec included a small voltage supply

to power an external controller, and commands to control volume

and channel in entertainment systems. The original consortium

was, in alphabetical order: Cardio Theater, Fitlinxx, On Base, Precor,

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appendIx e - glossarY

Quinton, Schwinn, Stairmaster, Star Trac, Tectrix, and Trotter. See

fitlinxx.com/csafe/.

exercise: the different metabolic state during any activity greater

than rest. More commonly, the voluntary activity undertaken for

health and conditioning reasons.

exercise intensity: a measurement of the extra metabolism above

basal metabolic rate (BMR). Sometimes this measurement includes

BMR, but this is less desirable. This measurement is usually using

standardized formulas for different exercises. Direct measurement

requires oxygen 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. (Ellipticals are not true weight-

bearing exercise, although riding style does affect this somewhat.)

The reason weight-bearing exercise is important to distinguish

from non-weight-bearing exercise is because in the former, calorie

consumption varies directly with body weight, whereas in the latter

(which includes exercise bikes) body weight does not affect calorie

consumption.

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appendIx e - glossarY

fitness test, maximal: the only valid way to accurately determine

maximal oxygen uptake, using VO₂monitoring. Several protocols

exist, but in general a treadmill is used and the exercise intensity is

gradually increased over a five to eight minute period. The subject

is strongly encouraged to run to absolute exhaustion which, given

the psychological and safety difficulties of this, creates inevitable

variations in test results. This maximal effort is supposed to contain

within it some point where the subject is consuming the maximum

amount of oxygen.

fitness test, submaximal: a safer, easier, and more convenient way to

estimate maximal oxygen uptake, at the expense of a great deal of

accuracy. The best results from such tests is typically +/- 15% com-

pared with “true” VO₂max. These tests are usually staged extrapola-

tion protocols, such 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 (HRR): the range of heart rate values between

maximum and resting heart rates. This is useful because it cor-

responds very closely to the VO₂range from resting to maximum.

%HRR reserve thus is a very good estimate of % VO₂max.

heart rate, resting: most accurately measured when laying down in

the morning, with no food or caffeine ingestion for at least the pre-

vious three hours.

interval workout: consists of alternating periods of widely different

exercise intensities, usually called the work and rest intervals. (In

the origin of the phrase, interval referred only to the rest interval.)

100

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appendIx e - glossarY

Interval workouts are popular because they are superior training for

sports activities, which almost always involve highly varying exer-

cise intensities. Interval workouts are not optimal for weight loss or

weight control, since steady-state exercise is most efficient for maxi-

mal total energy expended for a given effort.

METs: unit of energy expenditure used for exercise prescriptions,

defined as the current energy expenditure rate divided by the basal

metabolic rate (BMR). In the case of METs, BMR is defined as a

VO2 of 3.5, meaning it varies directly with body weight. This is

incorrect, as BMR varies with the /₃-root of body weight. See T-

MET.

oxygen uptake: also referred to as VO₂, the rate of consumption of

oxygen, usually expressed as a rate per unit of body weight, or mil-

-1

liliters per kilogram per minute, or ml/kg/min, or ml/kg*min . 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-

ed-pair wiring standard.

rpm: revolutions per minute, the most common unit of measure

of angular motion in the non-scientific world. The International

System (SI) unit that is more useful is radians per second, which is

equal to 0.1047 rpm.

segment, work and rest: same as work and rest interval. See interval

training.

speed, estimated running: applies the measured energy expenditure

to walking and running equations, producing a more friendly or

familiar speed feedback.

101

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appendIx e - glossarY

speed, simulated ground: applies the measured energy expendi-

ture to an outdoor bike equation, producing a speed feedback more

applicable to an elliptical or exercise bike rider.

T-MET: a replacement for METs that properly takes body weight into

2/3

account. A T-MET = watts / kg , where watts is power applied to

an external machine by the exerciser, and kg is the exerciser’s body

weight in kilograms. True’s marketing name for the T-MET concept

is Personal Power.

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 demanded of an exerciser,

manifesting itself in the exerciser as exercise intensity. Common

workloads are treadmill running belt speed, bike torque and pedal

rpm, or stairclimber vertical climbing speed.

102

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bibliography

Bibliography

References and Selected Readings

Z 5 S e r i e s Tr e a d m i l l O w n e r ’s G u i d e

10ꢀ

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Bibliography

American College of Sports Medicine, ACSM's Guidelines for

Exercise Testing and Prescription. 6th edition. Philadelphia:

Lippincott Williams & Wilkins, 2000.

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

edition. Boston: Addison Wesley, 1970. ISBN: 0-201-02115-3.

Huszar, Robert J., Basic Dysrhythmias. Third Edition. St. Louis,

Missouri: Mosby, 2002.

McArdle, William D., 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 adults. (The ACSM Position Stand on Fitness.)

Medicine and Science in Sport and Exercise, 30(6): 975-991.

URL:

<ipsapp006.lwwonline.com/content/getfile/2320/20/1050/fulltext.

htm>

Other ACSM position stands are found here:

<www.acsm-msse.org>

105

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Bibliography

Robergs, Robert A. and Landwehr, Roberto. (2002) The Surprising

History of the "HRmax = 220 - age" Equation. Journal of Exercise

Physiology, 5(2). ISSN 1097-9751.2

Article URL:

<http://www.asep.org/Documents/Robergs2.pdf>

Journal URL:

<http://www.asep.org/FLDR/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: Human

Kinetics, 1999.

Whitt, Frank R. and Wilson, David G., Bicycling Science. Cambridge:

The MIT Press, 1982.

10ꢁ

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True offers a full line of leading

edge Cardiovascular and

Flexibility equipment.

Z Series Bikes

TrueStretch Flexibility Unit

Z Series Treadmills

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F o u n d e d 1 9 8 1

8ꢁ5 Hoff Road

O’Fallon, MO ꢁꢀꢀꢁꢁ

800.42ꢁ.ꢁ5ꢂ0

truefitness.com

TRUE is a registered trademark of TRUE FITNESS.

Specifications subject to change.

Revision: 8/2005

Part: 00ꢀ92ꢂ00

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