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  
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  
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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  
dIfferences  
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  
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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.  
9
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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  
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  
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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  
15  
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Z5.4 HRC  
two : BasIC operatIon  
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Z5 HRC  
two : the Console  
1ꢂ  
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Z5 Standard  
two : BasIC operatIon  
18  
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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  
Z 5 Tr e a d m i l l O w n e r ' s G u i d e  
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Starting Your Treadmill  
three : BasIC operatIon  
Straddle the treadbelt by placing your feet on the straddle covers.  
startIng  
Your  
Attach the lanyard to your clothing at  
roughly waist height.  
tresadafMeIllYl  
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  
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.  
or  
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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.  
Your  
tresadafMeIllYl  
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  
WeIght  
The treadmill will remember the last weight you entered.  
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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  
aBout  
calorIe  
accepted formula for running and walking.  
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  
three : BasIC operatIon  
The Z5 Series (except the Z5 Non) can  
MonItorIng  
Your heart  
rate  
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  
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  
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  
treadMIlls  
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 (Z5.5 and Z5.4)  
three : BasIC operatIon  
One part of True's unique  
the s.o.f.t.  
select  
cushioning and stability  
system is the S.O.F.T. System.  
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  
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  
or  
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  
29  
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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  
.
cool-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  
operatIon  
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  
tIMde Iasntadn/ocre  
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.  
coIunnsttedaodWonf  
up  
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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,  
prograM  
operatIon  
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  
.
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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).  
runners  
Mode  
Pressing  
or  
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  
1
2
3
4
5
6
7
8
9
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
2
3
4
5
6
7
8
9
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  
1
2
3
4
5
6
7
8
9
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  
0.5  
1.0  
1.0  
1.0  
1.0  
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  
1
2
3
4
5
6
7
8
9
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  
Workout  
IntroductIon  
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  
kInds of  
heart rate  
control  
Time-based constant HRC: pick a target heart rate and exercise for  
Workouts  
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  
steps to a  
heart rate  
control  
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  
.
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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  
Workout  
setup  
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.  
or  
will exit  
Workout  
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  
WarM up  
stage  
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  
rate  
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  
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%.  
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  
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  
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  
control  
detheroMWInteos  
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.  
chaenxgceeYrocIusre  
IntensItY  
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  
oWf WoraklokuIntgs  
usIncgocnrturIosel  
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  
oWf rourknonuIntgs  
usIncgocnrturIosel  
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  
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 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.  
techntIcIapsl  
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  
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).  
features  
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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  
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  
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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  
rercournduasnedr  
prograMs  
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.  
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 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. concept  
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.  
YouprrfoItgnreasMs  
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  
Your needs  
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  
Your exercIse  
prograM  
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  
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.  
If you can sustain 20 continuous minutes in your target heart rate  
zone, begin to increase the length and intensity of your workout:  
MaIntaInIng  
aeroBIc  
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 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  
WeIght  
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  
traInIng  
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.)  
trteaendsbieolnt  
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/offposition.  
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  
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  
Service required  
Scrambled digits on  
computer LED’s  
B. Upper wire harness  
damaged or partially  
connected  
A. Poly V-belt slipping  
Service required  
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  
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  
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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.  
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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.  
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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  
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appendIx B - Mets taBle  
85  
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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  
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  
explanatIon  
and  
forMulas  
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.  
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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 VO2 monitoring. 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 VO2 range 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.)  
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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  
2
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.  
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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  
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  
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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  
©2005 TRUE FITNESS TECHNOLOGY, INC.  
TRUE is a registered trademark of TRUE FITNESS.  
Specifications subject to change.  
Revision: 8/2005  
Part: 00ꢀ92ꢂ00  
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