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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 seven

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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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Introduction

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The Console

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Basic Operation

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Operation in Greater Detail

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Heart Rate Control Workouts

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User Programs

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

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Care and Maintenance

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Important Safety Instructions

Содержание Z5 Series

Страница 1: ...O w n e r s G u i d e Z5 Series ...

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

Страница 3: ...designed workout page 49 7 Designing an Exercise Program Advice on various ways to use your treadmill in a rewarding exercise regime page 53 8 Care and Maintenance Basic requirements as well as a simple troubleshooting and diagnostics guide page 63 9 Important Safety Instructions Be sure to familiarize yourself with this section page 73 Appendix A Target Heart Rate Chart A guide to help you pick a...

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Страница 5: ...ction 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 Z5 S er ie s Tre a dm i ll O wne r s Gu i de ...

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Страница 7: ... 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 Z5 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 w...

Страница 8: ...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 workou...

Страница 9: ...ore 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 ...

Страница 10: ... 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 C...

Страница 11: ...rt 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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Страница 13: ... i ll O wne r s Gu i de 11 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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Страница 15: ...pauses workout If held for 3 seconds resets all workout information Grade Up Down Adjusts incline Also used to choose programs Start Reset Starts the belt in motion Also resets workout data when held for 3 seconds Safety Key Removable magnetic key must be in place for treadmill to operate Numeric Keys Direct entry of numeric data Lower Console Common to all Models Enter Identical to Select Enter w...

Страница 16: ...Calories Estimated total calories burned METs Energy expenditure rate See Appendix C Speed Miles per hour in 0 10 increments Soft Select Adjustment Changes the softness of the treadmill deck Matrix Display Shows workout progress Message Center Provides workout setup instructions and data feedback during workout Express Keys Instantly change from program to program Z5 5 Limited Console Z 5 S er ies...

Страница 17: ...rements Time Time remaining in your workout This is elapsed time in default Manual mode or Quick Start Pace Time per mile at current speed Calories Estimated total calories burned METs Energy expenditure rate See Appendix C Speed Miles per hour in 0 10 increments Matrix Display Shows workout progress Express Keys Instantly change from program to program Z5 5 HRC Console The above definitions descr...

Страница 18: ...emaining in your workout This is elapsed time in default Manual mode or Quick Start Pace Time per mile at current speed Calories Estimated total calories burned METs Energy expenditure rate See Appendix C Speed Miles per hour in 0 10 increments Matrix Display Shows workout progress Express Keys Instantly change from program to program Z5 4 HRC Console The above definitions describe workout informa...

Страница 19: ...in your workout This is elapsed time in default Manual mode or Quick Start Pace Time per mile at current speed Calories Estimated total calories burned METs Energy expenditure rate See Appendix C Speed Miles per hour in 0 10 increments Matrix Display Shows workout progress Express Keys Instantly change from program to program Z5 HRC Console Z5 HRC Console The above definitions describe workout inf...

Страница 20: ...emaining in your workout This is elapsed time in default Manual mode or Quick Start Pace Time per mile at current speed Calories Estimated total calories burned METs Energy expenditure rate See Appendix C Speed Miles per hour in 0 10 increments Matrix Display Shows workout progress Express Keys Instantly change from program to program Z5 Standard Console The above definitions describe workout info...

Страница 21: ...Rate Transmitter Strap The Treadmill s Heart Rate Display The S O F T Select System chapter three Z5 Treadm i ll O wne r s Gu i de 19 Chapter 1 Introduction Chapter 2 The Console Chapter 3 Basic Operation Chapter 4 Operation in Greater Detail Chapter 5 Heart Rate Control Workouts Chapter 6 User Programs Chapter 7 Designing an Exercise Program The F I T Concept Chapter 8 Care and Maintenance Chapte...

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Страница 23: ... your clothing at roughly waist height Place the safety key on the key holder on the console Set your weight using the and keys or the numeric keys and press Press the key for a quick start into a manual control workout or Press to set up a manual workout or Press the keys or an Express Command Key to begin setting up a different workout as described in later sections Starting Your Treadmill Safel...

Страница 24: ...ine three Basic Operation Speed Control use either the and keys by themselves to change speed Or to quickly go to a specific speed enter a target speed with the numeric keys then press the small Enter key and then press either the or key to change to that speed Speed and Incline Adjustment ...

Страница 25: ...ne 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 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...

Страница 26: ...ill 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 ...

Страница 27: ...re 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 a...

Страница 28: ...ion 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 Once you start your workout your heart rate will be displayed in beats per minute The Treadmill s Heart Rate Display ...

Страница 29: ...t 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 u...

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Страница 31: ...5 S er ies Trea dm i ll O wne r s Gu i de 29 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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Страница 33: ...o To use manual control which is the first program suggested press Adjust your workout parameters using the or numeric keys then press to accept each parameter You can keep adjust ing your workout setup by repeatedly pressing Your workout won t begin until you press Note if you don t choose a time or distance target Time will be elapsed time instead of time remaining After adjusting your weight if...

Страница 34: ...s including re selecting Manual use the keys adjust the starting level using the keys Press when done After program and level have been selected set time using the or numeric keys from 5 to 99 minutes To stop or pause your workout slow machine to below 2 mph by pressing then press This will stop the treadmill and remain in a Pause mode saving your workout information To restart your workout press ...

Страница 35: ...s appear in the time distance calorie windows T o reset the treadmill back to workout setup mode press and hold for three seconds Note All workouts can be set from 5 to 99 minutes with the timer counting down from your chosen workout time The default value if no time entered is 30 minutes When the timer reaches 0 00 it will beep and begin counting up You must press to end your workout Some users m...

Страница 36: ...2 0 6 0 4 3 0 3 6 3 0 7 0 5 3 4 4 2 4 0 8 0 6 3 8 4 6 5 0 9 0 7 4 0 5 0 6 0 10 0 8 4 4 5 4 7 0 11 0 9 4 8 6 0 8 0 12 0 Hill Interval Workout Green is Incline Red is Speed Level Speed MPH Grade Min Max Min Max 1 1 4 2 6 0 0 2 0 2 1 6 2 8 0 5 3 0 3 1 8 3 0 0 0 4 0 4 2 0 3 2 1 0 5 0 5 3 4 3 4 1 5 6 0 6 2 4 3 6 2 0 7 0 7 2 6 3 8 2 5 8 0 8 2 8 4 0 3 0 9 0 9 3 0 4 2 3 5 10 0 Weight Loss Workout Green is...

Страница 37: ... 6 0 4 3 0 3 6 1 0 7 0 5 3 4 4 2 1 0 8 0 6 3 8 4 6 1 0 9 0 7 4 0 5 0 1 0 10 0 8 4 4 5 4 1 0 11 0 9 4 8 6 0 1 5 12 0 Cardiovascular Workout Green is Incline Red is Speed Level Speed MPH Grade Min Max Min Max 1 2 0 2 4 2 0 4 0 2 2 2 2 8 3 0 5 0 3 2 6 3 2 4 0 6 0 4 3 0 3 6 5 0 7 0 5 3 4 4 2 6 0 8 0 6 3 8 4 6 7 0 9 0 7 4 0 5 0 8 0 10 0 8 4 4 5 4 9 0 11 0 9 4 8 6 0 10 5 12 0 Speed Interval Workout Gree...

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Страница 39: ...outs Cruise Control Examples of Walking Workouts Examples of Running Workouts Important Points About HRC HRC Safety Features chapter five Z5 S e r i es Trea dm i ll O wne r s Gu i de 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 ...

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Страница 41: ...t 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 ...

Страница 42: ... not on Z5 HRC the treadmill alternates work intervals at your selected target heart rate with rest intervals that are at 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 ...

Страница 43: ... 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 wo...

Страница 44: ...ed 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 y...

Страница 45: ...ad 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 w...

Страница 46: ...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 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 che...

Страница 47: ...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 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 m...

Страница 48: ...unication 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 y...

Страница 49: ... 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 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...

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Страница 51: ...e r s Gu i de 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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Страница 53: ...ut 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 as you normally would to end your workout Now press and hold until the display shows Save User 1 You can save your workout in User 1 or press to...

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Страница 55: ...ging Weight Sports Training chapter seven D esigning an E xercise P rogram Z5 S e r i es Trea dm i ll O wne r s Gu i de 53 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 Importa...

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Страница 57: ...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 comfort...

Страница 58: ... 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 a...

Страница 59: ...rogram The formula to calculate average maximum heart rate for one minute is 220 beats per minute minus your age To find your pulse locate a vein on your neck or inside your wrist then count beats for ten seconds then multiply by six See chart in Appendix A It s also important to know your target training zone or target heart rate The American Heart Association AHA defines tar get heart rate as 60...

Страница 60: ...er 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 You are not warmed up until you begin to perspire lightly and breath more deeply Warming up prepares your heart and other muscles...

Страница 61: ...ooling 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 tim...

Страница 62: ...in your target heart rate zone begin to increase the length and intensity of your workout Exercise four to six days a week or on alternate days Try to reach and maintain 70 85 percent of your maximum heart rate with moderate to somewhat hard exercise Exercise for 20 30 minutes Consistent aerobic exercise will help you change your body com position by lowering your percentage of body fat If weight ...

Страница 63: ...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 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...

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Страница 65: ...e r i es Trea dm i ll O wne r s Gu i de 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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Страница 67: ...n 10 hours per week True recommends lubricating every six months Please contact your dealer to obtain the proper lubricants Daily Perspiration should be wiped from the control console and 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...

Страница 68: ...n an uneven surface please follow these instructions 1 Stand beside the treadmill place the safety key onto the control panel and follow operating instructions for running the treadmill at 5 mph 2 If the belt is off center to the right turn the left roller adjustment bolt counter clock wise 1 4 turn If the belt is off center to the left turn the left roller adjustment bolt 1 4 turn clockwise 3 Let...

Страница 69: ...correctly Your treadbelt has been properly tensioned at the factory 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 C are a...

Страница 70: ... illuminate A No power to treadmill B Circuit breaker tripped C Upper wire harness not connected or completely connected Restore power at electrical out let or reset circuit breaker if in on off position Reset Circuit Breaker Service required Incline Motor and tread motor will not turn on A Upper wire harness damaged or not con nected or completely connected Service required Incline motor does not...

Страница 71: ...ction Treadmill trips household circuit breaker A Defective breaker B Circuit too small C Circuit over loaded D May trip GFI circuit Replace breaker Use 20 amp circuit Remove the other electrical appliances on same circuit Have circuit checked by electri cian Treadbelt feels unsmooth jerks intermittently A Object between belt and deck B Object under belt C Loose tread motor drive belt D Loose trea...

Страница 72: ...ph occurs Error cleared by turning off power switch then turning it back on E2 CAL Treadmill cannot achieve target speed Re calibrate treadmill E3 RECAL This error occurs when a data error is detected in the EEPROM Replace the control panel E4 KEY STK stop Caused by pressing and holding the key for more than five seconds E5 SENSOR This message is displayed when there is no speed feedback All error...

Страница 73: ...uent 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 S1 LUBE This message is displayed when lubrication of the deck is recommended S2 CLEAN This message is displayed every 500 miles Prompt to clean treadmill S3 MOTOR This message is displayed every 2500 hours Prompt to check motor brushes C are and M...

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Страница 75: ...r 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 Z5 S e r i es Trea dm i ll O wne r s Gu i de ...

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Страница 77: ...c 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 attac...

Страница 78: ...d 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...

Страница 79: ...e 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 ...

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Страница 81: ...Target Heart Rate Chart A Guide to Help You Pick an Initial Target Heart Rate appendix a Z5 S e r i es Trea dm i ll O wne r s Gu i de 79 ...

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Страница 83: ...Rate Chart Z5 S er ie s Tre a dm i ll O wne r s Gu i de 81 Remember to check with your physician before beginning any exercise program He can help determine an appropriate target heart rate Medications often affect heart rate ...

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Страница 85: ...METs Table How Speed and Incline Affect Workload Expressed in METs appendix b Z5 S e r i es Trea dm i ll O wne r s Gu i de 83 ...

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Страница 87: ...Appendix B METs Table Z5 S er ie s Tre a dm i ll O wne r s Gu i de 85 ...

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Страница 89: ...METs Explanation and Formulas The Metabolic Formulas Behind Energy Expenditure Estimates appendix c Z5 S e r i es Trea dm i ll O wne r s Gu i de 87 ...

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Страница 91: ... 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 ...

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Страница 93: ...Specifications The Size and Performance Attributes of Your Z5 Series Treadmill appendix d Z5 S e r i es Trea dm i ll O wne r s Gu i de 91 ...

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Страница 95: ... Maximum speed Z5 Z5 4 10 mph Z5 5 12 mph 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 Specifications ...

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Страница 97: ...Glossary Definitions of common terms used throughout this document appendix e Z5 S e r i es Trea dm i ll O wne r s Gu i de 95 ...

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Страница 99: ...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 max...

Страница 100: ...ype 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 hi...

Страница 101: ...s 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 requireme...

Страница 102: ...s 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 t...

Страница 103: ...sually expressed as a rate per unit of body weight or mil liliters per kilogram per minute or ml kg min or ml kg min 1 This is the best way to accurately measure energy expenditure during aerobic exercise RJ 45 an 8 conductor locking connector used for the CSAFE sys tem also commonly used for Ethernet cables where only four wires are used The RJ 45 is typically wired using the EIA TIA 568 twist ed...

Страница 104: ... 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 demand...

Страница 105: ...Bibliography References and Selected Readings bibliography Z5 S er i es Tre ad m i ll O wne r s Gu i de 103 ...

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Страница 107: ...am 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 health...

Страница 108: ... 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 Illi...

Страница 109: ...True offers a full line of leading edge Cardiovascular and Flexibility equipment TrueStretch Flexibility Unit Z Series Treadmills Z Series Bikes ...

Страница 110: ...d 1 9 8 1 865 Hoff Road O Fallon MO 63366 800 426 6570 truefitness com 2005 TRUE FITNESS TECHNOLOGY INC TRUE is a registered trademark of TRUE FITNESS Specifications subject to change Revision 8 2005 Part 00392700 ...

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