True Manufacturing Company Z5.4 User's Manual
Contents
1. Rear roller not properly adjusted Defective breaker Treadmill trips household circuit breaker Circuit too small Circuit over loaded May trip GFI circuit A Object between belt and deck Treadbelt feels unsmooth jerks intermittently B Object under belt C Loose tread motor drive belt D Loose treadbelt tension Z5 4 amp Z5 TREADMILL OWNER S GUIDE Move treadmill to even surface or level with shims See Adjustment section See Adjustment section Replace breaker Use 20 amp circuit Remove the other electrical appliances on same circuit Have circuit checked by electrician Remove object between belt and deck Remove object from under belt Service required See Adjustment section 50 ERROR CODES TRUE CHAPTER SEVEN CARE AND MAINTENANCE E1 INCLINE Incline moving when not commanded to ERROR CODES E1 RANGE Difference between zero position and maximum incline not sufficient E1 STALL Incline not moving when commanded to E2 O0VERSPEED This error occurs when an acceleration of greater than 2 1 mph occurs Error cleared by turning off power switch then turning it back on E2 CAL Treadmill cannot achieve target speed Re calibrate treadmill E3 RECAL This error occurs when a data error is detected in the EEPROM Replace the control panel E4 KEY STK stop Caused by pressing and holding the stop key for more than five seconds E5 SENSOR This m2. truefitness com 2008 TRUE FITNESS TECHNOLOGY INC TRUE is a registered trademark of TRUE FITNESS Specifications subject to change 092308
3. or set up BEFORE a different workout by selecting a workout and adjusting settings YOUR if necessary Use keys or numeric keys and press to WORKOUT accept each setting Press to begin your workout Adjust speed or incline at any time by using the dedicated speed DURING and incline keys pressing ente to accept your adjustment YOUR WORKOUT Change data readouts by pressing C Pause your workout by pressing 75 4 amp Z5 TREADMILL 5 GUIDE 5 Fs TRUE TABLE OF CONTENTS 5 1 Basic operation except console esee 8 DOTS ONE DOE 20 COBLEO Loisirs notio ee eee aa 22 Foolproof heart rate feedback workouts 4 SL esistere 32 How to record and run User Workouts 5D Gerkin Fitness TO L lidor U I 34 6 Designing Exercise Propran doeet nS 22 are an IDEE 45 APPEN GIN ascetic elek Rx HEN RN GN HUE 53 Maximum Heart Rate Target Heart Rate N D ae a A E E TEE 55 Treadmill Specifications Specifications Features Software are subject to change Z5 4 amp Z5 TREADMILL OWNER S GUIDE STARTING AND STOPPING THE TREADMILL SAFELY Place your feet on the straddle covers s TRUE Attach the safety lanyard to your waistband Place the safety key on the key holder Set up your workout see Chapte
4. Z5 4 amp Z5 TREADMILL OWNER S GUIDE 14 TRUE CONTACT HEART RATE CHAPTER ONE BASIC OPERATION A Note on CHR Accuracy CHR monitoring may be a bit less accurate than a chest strap since the heart rate signals are much stronger at the chest About 596 of the population cannot be picked up by any CHR system This is because their heart is positioned in a more up and down manner in their chest as opposed to leaning over to one side 75 4 amp 75 TREADMILL OWNER S GUIDE CLASSIC PRE SET WORKOUTS CHAPTER ONE BASIC OPERATION These are TRUES original four pre set workouts Changing the workout time stretches and compresses the workout profile Other differences are explained below in the individual workout sections Fa TRUE Incline changes in varying amounts the new Hills workout has hills of the same size all throughout the workout GLUTE BUSTER Very similar to Hill Intervals with varying incline changes LEG SHAPER 4 02 UT T 222 Ld mis CARDIO CHALLENGE DOBA Incline 000060 gt 75 4 amp 75 TREADMILL OWNER S GUIDE 6 TRUE CLASSIC PRE SET WORKOUTS CHAPTER ONE BASIC OPERATION SPORTS TRAINING When the treadmill is changing to a new target speed the matrix display readout will display the actual speed As the ACTUAL speed is changing the message center will display SPEED DISPLAY TARGET 12 0 MPH Once the trea
5. but ordinary tap water may be used prior to your workout if desired 75 4 amp 75 TREADMILL OWNER S GUIDE TRUE CONTACT HEART RATE CHAPTER ONE BASIC OPERATION The contact heart rate CHR system lets you monitor your heart CONTACT rate without wearing a strap HEART RATE CHR Gently grasp the contact heart rate pads as shown When the system detects your hands the Heart Rate label will start flashing in time with your heart beat During this time the system is analyzing and locking in your heart rate Within about 15 seconds your digital heart rate in beats per minute bpm should be displayed Important The CHR System should only be used at speeds of 4 mph or lower Above this speed the CHR accuracy is unavoidably unreliable due to large muscle movements 75 4 amp 75 TREADMILL OWNER S GUIDE 13 TRUE CONTACT HEART RATE CHAPTER ONE BASIC OPERATION Exercise with smooth body motions FOR BEST CHR 2 Breathe smoothly and regularly and avoid talking RESULTS Talking will cause unrepresentative heart rate spikes of 5 to 10 bpm 3 Grip the pads lightly not tightly 4 Make sure your hands are clean free of both dirt and hand lotions 5 See Appendix for more details on Contact Heart Rate monitoring When using a Heart Rate Control workout it is best to use chest strap monitoring These workouts work best with the extra accuracy gained from a chest contact heart rate monitoring system
6. 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 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 treadmill for several workouts in the manual mode while monitoring your heart rate Compare your heart rate with how you feel to ensure your safety and comfort See Appendix 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 1 for a guide to proper usage It is not recommended that you use the contact heart rate system for heart rate control workouts 75 4 amp 75 TREADMILL OWNER S GUIDE 2 HRC TYPES amp WORKOUT GUIDE ya TRUE CHAPTER THREE HRC WORKOUTS Various types of Heart Rate Control HRC are available on the Z5 4 amp Z5 treadmills Cruise Control while in any workout set your current heart rate as your target heart
7. so you dont have to re enter your workout parameters which tend to stay the same from workout to workout 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 75 4 amp 75 TREADMILL OWNER S GUIDE 2 DURING YOUR WORKOUT CHAPTER THREE WORKOUTS Pressing any key other than or will exit HRC DURING mode YOUR WORKOUT Adjust your target heart rate at any time during your workout by pressing using keys as needed and pressing 277 again If you are lowering your target you are limited to a 5 bpm change The time and distance accumulated during warm up 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 Z5 4 amp Z5 TREADMILL OWNER S GUIDE 26 TIPS AND HOW HRC WORKS YA TRUE CHAPTER THREE HRC WORKOUTS The treadmill operates in a manual control mode during the TIPS ON THE warm up stage You control both speed and incline You may WARM UP only increase speed and incline to the preset maximum values STAGE entered Increase speed and incline gradually to slowly increase your heart rate to within 10 bpm of your target For best results you shou
8. your doctor can prescribe the target training heart range appropriate for your particular needs and physical condition Start with exercise that stimulates you to breathe more deeply Alternate days of moderate and easy exercise to help your body adapt to new levels of exertion without unnecessary strain If you are just beginning an exercise program you may be most comfortable walking at a speed of 1 2 mph As you use your treadmill regularly higher speeds may be more comfortable and more effective Inability to maintain a smooth rhythmic motion suggests that your speed and or elevation may be too great If you feel out of breath before you have exercised 12 minutes you are probably exercising too hard 75 4 amp 75 TREADMILL OWNERS GUIDE 38 FZ TRUE F L T CONCEPT OVERVIEW CHAPTER SIX DESIGNING AN EXERCISE PROGRAM As your fitness level improves you will need to increase your workout intensity in order to reach your target heart rate The first increase may be necessary after two to four weeks of regular exercise Never exceed your target heart rate zone Increase the speed and or incline on the treadmill to raise your heart rate to the level recommended by your doctor The incline feature can be used to greatly increase the workload without increasing speed METs One MET is the amount of energy your body uses when you re resting If a physical activity has an equivalent of 6 METS its energy demands are 6 times that of
9. 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 Z5 4 amp Z5 TREADMILL OWNER S GUIDE 39 PATRWE UTILIZING THE CONCEPT CHAPTER SIX DESIGNING AN EXERCISE PROGRAM The concept and chart are designed to help you begin a program tailored to your needs You may wish to keep an exercise log to monitor your progress You can get valuable fitness benefits from your TRUE treadmill Using the treadmill regularly may increase the ability of your heart and lungs to supply oxygen and nutrients to exercising muscles over an extended period of time The treadmill will also help you develop added muscle endurance and balanced strength throughout your body 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 m
10. 25 4 Z5 TREADMILL OWNER S MANUAL truefitness com 800 426 6570 1 636 272 7100 SELECTING TRUE In 1981 Frank Trulaske launched TRUE Fitness and began manufacturing premium hand crafted treadmills His team s obsession with quality has propelled TRUE to the top of the fitness industry and has created one of Americas oldest largest and most respected fitness equipment OUR ORIGINAL GOAL WAS TO BUILD THE WORLD S BEST FITNESS EQUIPMENT AND TODAY WE BELIEVE WE RE DOING IT manufacturers Over the years TRUE has designed developed patented and fabricated many new cutting edge innovations for their products Such advancements include ground breaking new features state of the art manufacturing components and technological breakthroughs FRANK T RULASKE While TRUE has expanded its line of products intensive quality control standards guarantee excellence in every phase of production This results in the finest products available in the marketplace TRUE is the choice for cardio workouts among beginners rehab patients and top athletes world wide Today TRUE Fitness offers a full line of premium elliptical trainers treadmills upright and recumbent bikes and flexibility equipment y TRUE REVIEW FOR YOUR SAFETY IMPORTANT SAFETY INSTRUCTIONS When using this exercise machine basic precautions should always be followed including the following Read and und
11. RUE SPECIFICATIONS Guage Steel Guage Steel Workouts 6 Manual Quick Start Hill 6 Manual Quick Start Hill Intervals Weight Loss Speed Intervals Weight Loss Speed Intervals Cardio Challenge Intervals Cardio Challenge User Defined YES 2 YES 2 30 Wx 68 L 76 cm x 173 28 Wx 68 L 71 cm x 173 cm cm 22 W x 54 L 56 cm x 137 20 W x 54 L 51 cm x 137 cm cm Maximum User Weight 400 Ibs 400 Ibs Soft Select 0 to 15 0 to 15 Speed 0 12 mph 0 19 kph 0 12 mph 0 19 kph Warranty Frame Lifetime Motor 30 Frame Lifetime Motor 30 Years Parts 10 Years Labor Years Parts 10 Years Labor Year Year 75 4 amp 75 TREADMILL OWNER S GUIDE 26 ya TRUE BIBLIOGRAPHY BIBLIOGRAPHY REFERENCES AND SELECTED READINGS TRUE BIBLIOGRAPHY American College of Sports Medicine ACSM s Guidelines for Exercise Testing and Prescription 6th edition Philadelphia Lippincott Williams amp 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 amp 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 Gle
12. TE 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 grounded outlet is critical for the system to function properly Use a dedicated 115 VAC grounded outlet to help prevent interference 75 4 amp 75 TREADMILL OWNER S GUIDE HRC SAFETY YA TRUE CHAPTER THREE HRC WORKOUTS Two users wearing the same kind of transmitter at the same time TECHNICAL and in close proximity may cause false heart rate display readings TIPS Use only the transmitter provided with your TRUE HRC tre
13. admill or a Polar brand standard transmitter TRUE Heart Rate Control is patented under USPTO 75 462 504 If your heart rate exceeds your target by 12 beats there will HEART RATE 30 MET reduction in workload to reduce your heart rate CONTROL SAFETY If your heart rate exceeds your target by 20 beats the unit will FEATURES automatically shut off as a precautionary measure Be cautious when selecting your target heart rate so the 20 beat variance will not exceed your maximum heart rate as determined by your physician Z5 4 amp Z5 TREADMILL OWNER S GUIDE 31 ra TRUE CHAPTER FOUR CUSTOM WORKOUTS IN THIS CHAPTER HOW TO RECORD AND RUN USER PROGRAMS Chapter 1 Basic Operation Chapter 2 Console Operation Chapter 3 Heart Rate Control Chapter 4 Custom Workouts Chapter 5 Gerkin Fitness Test Chapter 6 Designing an Exercise Program Chapter 7 Care and Maintenance PZ TRUE How TO RECORD AND RUN USER PROGRAMS CHAPTER FOUR USER WORKOUTS During a manually controlled workout Z5 4 amp Z5 treadmills HOW TO always record the changes you make in speed or incline Z5 4 amp RECORD AND Z5 treadmills can save up to two User Workouts RUN USER 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 count up during your workout in order to be recorded Up to 36 changes in speed or incline ca
14. aker on treadmill trips when inputting speed and starting Computer display LED s do not illuminate Incline Motor and tread motor will not turn on Incline motor does not operate but the treadbelt moves Scrambled digits on computer LED s A Damaged motor Damage or defective motor power supply board Damaged motor control circuit board Restricted belt or flywheel Treadbelt over tensioned No power to treadmill Circuit breaker trip Upper wire harness not connected or completely connected Upper wire harness damaged or not connected or completely connected Incline wire harness damaged or not connected Damaged computer board B Upper wire harness damaged or partially connected Squeaking noise from motor while using the treadmill A Poly V belt slipping B Motor brush noise excessive Z5 4 amp Z5 TREADMILL OWNER S GUIDE Service required Service required Service required Check and remove obstruction or call dealer See adjustments in Assembly Guide Restore power at electrical outlet or reset circuit breaker if in on off position Reset Circuit Breaker Service required Service required Service required Service required Service required Service required Service required 49 Fs TRUE SYMPTOM SOLUTION GUIDE CHAPTER SEVEN CARE AND MAINTENANCE SYMPTOM CAUSE SOLUTION Treadbelt tracks left A Uneven floor
15. bove 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 If at any time you enter the HRC stage with incline you will have an additional 496 of incline available in the HRC stage If you enter the HRC stage at 196 incline your maximum attainable incline will be 596 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 Enter at 3 5 mph and 4 incline to allow a maximum speed of 3 5 mph and 890 incline 2 Enter at 4 2 mph and 6 incline to allow a maximum speed of 4 2 mph and 1096 incline Enter HRC at 6 mph and 096 incline to allow a maximum of 7 mph and 096 incline 2 Enter at 5 mph and 2 incline to allow a maximum of 6 mph and 696 incline Z5 4 amp Z5 TREADMILL OWNER S GUIDE HOW CRUISE CONTROL DETERMINES YOUR EXERCISE INTENSITY EXAMPLES OF WALKING WORKOUTS USING CRUISE CONTROL EXAMPLES OF RUNNING WORKOUTS USING CRUISE CONTROL 29 r TIRUE POINTS ABOUT HRC CHAPTER THREE HRC WORKOUTS The heart rate monitor transmitter strap provided with your IMPORTANT treadmill should be worn directly against your skin at about one POINTS inch below the pectoral muscles breast line Women should be ABOUT careful to place the transmitter below their bra line HEART RA
16. dmill reaches the new target speed the Speed readout will show the target speed Z5 4 amp Z5 TREADMILL OWNER S GUIDE 17 TRUE GOAL FOCUSED WORKOUTS CHAPTER ONE BASIC OPERATION Your Z Series treadmill also comes with advanced workouts options for thise lookign to get the most out of their training Quick Workout Keys walk walk run run QUICK WORKOUT Use these keys to set up your favorite training speeds KEYS While the treadmill is operating in manual mode pressing and holding either the walk or run key will save that speed as that key s operating speed Pressing that key will change the treadmill speed to that speed Note you can t set a higher speed for the walk key than is set in the run key Tip set the walk key speed first The walk run key uses the speeds set in the walk and run keys in an interval workout pattern It alternates every 60 seconds between the walk speed and the run speed Before you customize these keys the walk key is set to 3 mph and the run key is set to 6 mph Caution just a single keypress of these keys will change the treadmill speed 75 4 amp 75 TREADMILL OWNER S GUIDE 18 GOAL FOCUSED WORKOUTS Ya CHAPTER ONE BASIC OPERATION Weight Loss WEIGHT LOSS By pressing the Weight Loss key users have the option of choosing one of three separate programs that assist users in achieving their weight loss goals These programs are Leg Shaper See Page 16 Sports Traini
17. ds 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 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 perfect If more correction is needed turn the adjustment bolt 1 4 turn and check again REGULAR CLEANING EXPERT SERVICE TREADBELT ADJUSTMENT 75 4 amp 75 TREADMILL OWNER S GUIDE TRUE TREADBELT TENSION CHAPTER SEVEN CARE AND MAINTENANCE Turn both rear roller adjustment bolts counter clockwise until treadbelt just begins slipping when walking on it then turn both rear roller adjustment bolts clockwise in equal quarter turn increments until treadbelt stops slipping Note Be sure to run on treadbelt to ensure that the treadbelt does not slip while under load 75 4 amp 75 TREADMILL OWNER S GUIDE 8 Fs TRUE SYMPTOM SOLUTION GUIDE CHAPTER SEVEN CARE AND MAINTENANCE SYMPTOM CAUSE SOLUTION Circuit breaker on treadmill trips when the power cord is plugged into wall Circuit bre
18. e length and intensity of your workout 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 MANAGING composition by lowering your percentage of body fat If weightloss WEIGHT 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 Exercise four to five times a week 75 4 amp 75 TREADMILL OWNER S GUIDE 43 WEIGHT amp SPORTS TRAINING PROGRAMS ya TRUE CHAPTER SIX 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 metabolism calorie expenditure SPORTS When you are training to improve strength and performance TRAINING Exercise four to five days a week Alternate exercise days and intervals of hard to ver
19. erion for inclusion or exclusion from duty At this time a valid treadmill running test is needed for predicting the VO2max value of individual firefighters However for the fitness enthusiast who is interested in monitoring their fitness level the Gerkin test can be used to measure progress over time 75 4 amp 75 TREADMILL OWNER S GUIDE 36 TROE CHAP DESIGNING EXERCISE PROGRAM IN THIS CHAPTER The F I T Concept Defined Concept Overview Utilizing the Concept Beginning Your Program Establishing and Maintaining Fitness Weight amp Sports Training Programs Chapter 1 Basic Operation Chapter 2 Console Operation Chapter 3 Heart Rate Control Chapter 4 Custom Workouts Chapter 5 Gerkin Fitness Test Chapter 6 Designing an Exercise Program Chapter 7 Care and Maintenance r TRUE THE CONCEPT DEFINED CHAPTER SIX DESIGNING AN EXERCISE PROGRAM The workout portion of your exercise program consists of three major variables Frequency Intensity and Time Frequency How Often You Exercise You should exercise three to five times a week to improve your cardiovascular and muscle fitness Improvements are significantly smaller with less frequent exercise Intensity How Hard You Exercise Intensity of exercise is reflected in your heart rate Exercise must be sufficiently rigorous to strengthen your heart muscle and condition your cardiovascular system Only
20. erstand all instructions and warnings prior to use Obtain a medical exam before beginning any exercise program If at any time during exercise you feel faint dizzy or experience pain stop and consult your physician Obtain proper instruction prior to use Inspect the treadmill for incorrect worn or loose components and do not use until corrected replaced or tightened prior to use Do not wear loose or dangling clothing while using the treadmill Care should be used when stepping on or off the treadmill Read understand and test the emergency stop procedures before use Disconnect all power before servicing the treadmill Do not operate electrically powered treadmills in damp or wet locations Z5 4 amp Z5 TREADMILL OWNER S GUIDE 3 TRUE REVIEW FOR YOUR SAFETY IMPORTANT SAFETY INSTRUCTIONS Do not exceed maximum user weight of 400 Ibs Keep the top side of the moving surface clean and dry Keep children and animals away This treadmill is intended for residential use only All exercise equipment is potentially hazardous If attention is not paid to the conditions of equipment usage death or serious injury could occur Keep the rear of the treadmill at least 39 away from the wall or other obstructions Keep the sides of the treadmill at least 20 away from the wall or other obstructions Z5 4 amp Z5 TREADMILL OWNER S GUIDE 4 zTRUE QUICK START Quick Start into a manual workout by pressing 6
21. es indicated in the chart in Appendix A reflect averages A variety of factors including medication emotional state temperature and other conditions can affect the exercise heart rate appropriate for you Warning Consult your doctor to establish the exercise intensity target heart rate zone appropriate for your age and condition before beginning any exercise program Warm Up Slow and Deliberate Exercise BEGINNING YOUR You are not warmed up until you begin to perspire lightly and EXERCISE breath more deeply Warming up prepares your heart and other PROGRAM 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 good suggestion is 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 Z5 4 amp 75 TREADMILL OWNER S GUIDE 4 YOUR PROGRAM CONTINUED Va TRUE CHAPTER SIX 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 s
22. essage is displayed when there is no speed feedback All errors require service by a qualified technician in order to clear the error turn power off and back on again 75 4 amp 75 TREADMILL OWNER S GUIDE gt TRUE SERVICE MESSAGES CHAPTER SEVEN CARE AND MAINTENANCE The following service messages will be displayed as they occur DIAGNOSTICS as well as for the subsequent six safety key insertions These SERVICE messages will be displayed until a key is pressed Every time these MESSAGES messages are displayed a tone will sound twice SI LUBE This message is displayed when lubrication of the deck is recommended 52 This message is displayed every 500 miles Prompt to clean treadmill 52 This message is displayed every 2500 hours Prompt to check motor brushes 75 4 amp 75 TREADMILL OWNER S GUIDE 22 YZ TRUE APPENDIX TARGET HEART RATE CHART A GUIDE TO HELP YOU PICK AN INITIAL TARGET HEART RATE APPENDIX A TARGET HEART RATE CHART TRUE HRC RATE CHART AGE 60 75 85 Czo EZH SON 25 ETA Cao EZE TE ED 5 EWI BESE HETI Cao EESI BIN Css Ceo BEZI Ces ia EYA oon WEIGHT LOSS RANGE INCREASED PERFORMANCE RANGE values from ACSM guidelines 75 4 amp 75 TREADMILL OWNER S GUIDE 24 ra TRUE APPENDIX B SPECIFICATIONS T
23. inute 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 defines target heart rate as 60 75 percent of your maximum heart rate This is high enough to condition but well within safe limits The AHA recommends that you aim for the lower part of the target zone 60 percent during the first few months of your exercise program As you gradually progress you can increase your target to 75 percent According to the AHA Exercise above 75 percent of the maximum heart rate may be too strenuous unless you are in excellent physical condition Exercise below 60 percent gives your heart and lungs little conditioning Z5 4 amp Z5 TREADMILL OWNER S GUIDE USING THE CONCEPT YOUR FITNESS PROGRAM DETERMINING YOUR NEEDS 40 FZTRUE BEGINNING YOUR PROGRAM CHAPTER SIX DESIGNING AN EXERCISE PROGRAM In addition to monitoring your heart rate as you exercise be certain of how quickly your heart rate recovers If your heart rate is over 120 beats per minute five minutes after exercising or is higher than normal the morning after exercising your exertion may be too strenuous for your current level of fitness Reducing the intensity of your workout is recommended The age adjusted target heart rat
24. ld take about five minutes to get to that point 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 HOw THE If this occurs it may take several minutes before the computer SYSTEM software can control your heart rate You may overshoot and CONTROLS undershoot your target for several minutes until stable control is YOUR HEART achieved RATE 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 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 0 596 incline increments This is equal to between 0 10 and 0 15 METS 75 4 amp 75 TREADMILL OWNER S GUIDE EXAMPLES AND CRUISE CONTROL ya TRUE CHAPTER THREE HRC WORKOUTS 1 A user who physically cannot walk over 2 5 mph EXAMPLES OF can safely use heart rate control by entering HRC maximum speed of 2 5 in an HRC workout WORKOUTS 2 Arunner can run up to a speed of 10 mph without hil
25. ls by entering a maximum speed of 10 mph and a maximum incline of 096 3 walker enters a maximum speed of 4 0 mph and a maximum incline of 696 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 696 HRC Cruise Control is the simplest way to enter target heart CRUISE rate training While in manual or any program you can enter CONTROL Target Heart Rate Control by simply pressing the 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 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 222 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 75 4 amp 75 TREADMILL OWNER S GUIDE 78 CHAPTER THREE HRC 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 If you enter the HRC stage a
26. n 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 enter until the display shows Save User 1 You can save your workout in User 1 or press O to select User 2 Press and hold lt 7 to save the workout you have selected To use a User Workout that you have saved simply select it from the list of workouts under the Favorites or Advanced Options Keys 75 4 amp 75 TREADMILL OWNER S GUIDE 7TRUE CHAPTER FIVE GERKIN FITNESS TEST IN THIS CHAPTER Your Fitness Level Accuracy of the Gerkin Fitness Test Chapter 1 Basic Operation Chapter 2 Console Operation Chapter 3 Heart Rate Control Chapter 4 Custom Workouts Chapter 5 Gerkin Fitness Test Chapter 6 Designing an Exercise Program Chapter 7 Care and Maintenance CHAPTER FIVE GERKIN FITNESS TEST One way to measure your overall fitness is to take a Gerkin fitness test Named after the Arizona researcher who designed this test this submaximal treadmill test submaximal means you work below maximum effort is used to predict VO2 max the volume of oxyge you can consume while exercising at your maximum capacity This particular test has gained great popularity in the firefighter and law enforcement community Like most fitness tests it is classified as a graded exercise test GXT The test is stopped at the point your hear
27. ng See Page 17 HRC See Chapter 3 Performance PERFORMANCE By pressing the Weight Loss key users have the option of choosing one of three separate programs that assist users in achieving their weight loss goals These programs are Glute Buster See Page 16 Cardio Challenge See Page 16 75 4 amp 75 TREADMILL OWNER S GUIDE 19 alio CHAPTER CONSOLE OPERATION Chapter 1 Basic Operation Chapter 2 Console Operation Chapter 3 Heart Rate Control Chapter 4 User Workouts Chapter 5 Gerkin Fitness Test Chapter 6 Designing an Exercise Program Chapter 7 Care and Maintenance TRUE CONSOLE OPERATION CHAPTER TWO KEYBOARD CO amp Z5 KEYBOARD CONSOLE Fa II R F chanqe display advanced pre set workouts favorites incline 75 4 amp 75 TREADMILL OWNER S GUIDE TROE CHAPTERS HEART RATE CONTROL IN HIS CHAPTER HRC Introduction HRC Types and Workout Guide Workout Setup During Your Workout Tips amp How HRC Works Examples amp Cruise Control Examples of Walking amp Running Workouts Important Points About HRC HRC Safety Chapter 1 Basic Operation Chapter 2 Console Operation Chapter 3 Heart Rate Control Chapter 4 User Workouts Chapter 5 Gerkin Fitness Test Chapter 6 Designing an Exercise Program Chapter 7 Care and Maintenance TRUE HRC INTRODUCTION CHAPTER THREE HRC WORKOUTS TRUE heart rate control HRC workouts
28. nn 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 lt ipsapp006 lwwonline com content getfile 2320 20 1050 fulltext htm gt Other ACSM position stands are found here WWW acsm msse org Z5 4 amp Z5 TREADMILL OWNER S GUIDE 58 ya TRUE 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 lt http www asep org Documents Robergs2 pdf gt Journal URL lt http www asep org FLDR JEPhome htm gt 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 amp Wilkins 1997 Tufte Edward R Visual Explanations Chesire Connecticut Graphics Press 1997 Whitmore Jack and Costill David L Physiology of Sport and Exercise 2nd edition Champaign Illinois Human Kinetics 1999 Whitt Frank and Wilson David G Bicycling Science Cambridge The MIT Press 1982 Z5 4 amp Z5 TREADMILL OWNER S GUIDE TRUE Founded 1981 865 Hoff Road St Louis MO 63366 800 426 6570
29. on and should be attached to your clothing The treadmill will not operate if the lanyard is not attached Z5 4 amp Z5 TREADMILL OWNER S GUIDE 9 TRUE MANUAL amp QUICK WORKOUTS CHAPTER ONE BASIC OPERATION Press Quick Start Start the treadbelt at 0 5 mph at the default workout time of 30 minutes Setting Time or Distance Targets Enter your weight and press enter Now either enter a workout time and press or press 2 to be prompted for a target distance You can keep adjusting your workout setup by repeatedly pressing 27 Your workout starts only when you press 2 Gus Press this single key to quickstart the treadmill to 3 mph Press this single key to quickstart the treadmill into the walk segment of Level 8 Speed Intervals alternating between 3 amp 6 mph in one minute increments Quick Starts treadmill to 6 mph Press the Cool Down key to exit your workout into a walk The cool down speed at 0 grade is calculated to be 4096 of your average workout intensity or 2 5 mph whichever is lower Z5 4 amp Z5 TREADMILL OWNER S GUIDE MANUAL OPERATION DETAILS QUICK WORKOUTS 10 TRUE OTHER ETTINGS CHAPTER ONE BASIC OPERATION Important Quick speed keys change speed with a single key QUICK press so take care in the keys you press SPEED Press ea lighting the enable LED Now the numeric keys function as speed change keys from 1 mph to 9 mph Quickspeed is func
30. prained 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 week to get into the habit of exercising Try to reach and maintain 60 65 percent of your maximum heart rate Alternate exercise with periods of rest until you can sustain 12 continuous minutes of exercise at 60 65 percent of your maximum heart rate Begin exercising in three to five minute sessions Z5 4 amp Z5 TREADMILL OWNER S GUIDE 42 ESTABLISHING AND MAINTAINING FITNESS TROE cosi DESIGNING AN EXERCISE PROGRAM If you can sustain 12 but not 20 continuous minutes of ESTABLISHING exercise in your target heart rate zone 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 MAINTAINING zone begin to increase th
31. r 1 and press Stop the treadmill by reducing speed to 2 mph then press 75 4 amp 75 TREADMILL 5 GUIDE CHAPTER ONE BASIC OPERATION IN HIS CHAPTER Using The Keyboard Manuals amp Quick Workouts Other Settings Heart Rate Monitoring Contact Heart Rate Classic Pre Set Workouts Goal Focused Workouts Chapter 1 Basic Operation Chapter 2 Console Operation Chapter 3 Heart Rate Control Chapter 4 User Workouts Chapter 5 Gerkin Fitness Test Chapter 6 Designing an Exercise Program Chapter 7 Care and Maintenance TRUE USING THE KEYBOARD CHAPTER ONE BASIC OPERATION Selecting Workouts Press any of the workout keys and press to Gama begin your workout using the default settings Before pressing 6 you may adjust other settings like Workout Time and Body Weight pressing ente after adjusting each setting Press at any time to begin your workout Note that HRC and workouts require settings adjustments Adjusting Settings Use the numeric keypad and the O keys to adjust numeric settings Press to accept each settings adjustment Primary Controls During your workout press e to stop the treadbelt and pause your workout Press 6 to resume your workout Press and hold d to clear your workout Change Data Display During your workout press change the data displayed Safety Lanyard This magnetized cord must be in place on the treadmill balance bar locati
32. rate by pressing the key Time based constant HRC pick a target heart rate and exercise for an amount of time you select Put on a Polar or compatible transmitter chest EASY STEPS strap as described in section Chapter 1 A HRC 2 Press the W key until you reach your desired WORKOUT workout then press enter 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 enter Z5 4 amp Z5 TREADMILL OWNER S GUIDE 24 rz WORKOUT SETUP TERI CHAPTER THREE HRC 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 DURING for a heart rate control workout WORKOUT SETUP You can select these in later workouts
33. t rate reaches 8590 of your age predicted maximum Select the Gerkin test under the Advanced Options key Enter your USING THE age which is used to calculate your test termination point GERKIN TEST The Gerkin protocol starts at 4 5 miles per hour at a 096 incline It then increases speed or incline every 60 seconds For example at the seven minute mark the speed increases to 6 miles per hour while the incline raises to 896 The version of the Gerkin Protocol that TRUE Fitness uses in its exercise machines is the new equation of 205 8 0 685 age To better understand why we selected this method over the outdated 220 age maximal When your heart rate reaches heart rate equation you can 8596 of your age predicted review the scientific paper in maximum the test waits for Journal of Exercise Physiology your heart rate to exceed the a PDF document located at target for 15 seconds then http asep org Documents terminates the test Robergs2 pdf 75 4 amp 75 TREADMILL OWNER S GUIDE gt TRUE ACCURACY OF THE GERKIN TEST CHAPTER FIVE GERKIN FITNESS TEST The scientific journal Occupational Medicine published a study ACCURACY in 2004 on the accuracy of the Gerkin test The conclusion OF THE GERKIN TEST The Gerkin treadmill protocol overpredicts VO2max in healthy men and women and therefore should not be used for predicting VO2max in individual firefighters particularly if VO2max is a crit
34. tional in any workout except fitness tests and Heart Rate Control Disable QuickSpeed by pressing again During workout set up set a correct body weight including clothes BODY so the treadmill can better estimate your calorie expenditure WEIGHT Z5 4 amp Z5 TREADMILL OWNER S GUIDE 11 RUE HEART RATE MONITORING CHAPTER ONE BASIC OPERATION This treadmill can monitor your heart rate using either the chest strap provided with the treadmill or the metal grips on the hand rails called contact heart rate or CHR pads A chest strap transmits your heart rate to the treadmill via radio and the CHR pads connect to a special computer circuit to extract your heart rate Although this treadmill functions fine without using the heart CHEST STRAP rate monitoring feature this kind of monitoring gives you HEART RATE valuable feedback on your effort level Chest strap monitoring MONITORING also allows you to use Heart Rate Control the most advanced exercise control system available When you wear a Polar or compatible transmitter strap the treadmill will display your heart rate as a digital beats per minute bpm readout The transmitter strap should be worn directly against your skin about one inch below the pectoral muscles breast line see picture 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
35. week TRUE recommends lubricating every three months The TRUE treadmill you have purchased is designed with a premium orthopedic belt This belt provides additional comfort and cushioning Please note that your exercise regimen activity may require you to lubricate the belt with approved TRUE Fitness lubrication more frequently than a traditional belt for premium performance Please contact your dealer to obtain the proper lubricants Daily Perspiration should be wiped from the control console REGULAR and treadmill surfaces after your workout CLEANING 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 o Important do not clean or wipe under the running belt 75 4 amp 75 TREADMILL OWNER S GUIDE 6 TRUE I READBELT ADJUSTMENT CHAPTER SEVEN CARE AND MAINTENANCE 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 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 technical knowledge to meet your service nee
36. y 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 75 4 amp 75 TREADMILL OWNER S GUIDE 44 TRUE CHAPTER SEVEN CARE AND MAINTENANCE IN THIS CHAPTER Lubrication amp Cleaning Treadbelt Adjustment Treadbelt Tension Chapter 1 Basic Operation Chapter 2 Console Operation Chapter 3 Heart Rate Control Chapter 4 Custom Workouts Chapter 5 Gerkin Fitness Test Chapter 6 Designing an Exercise Program Chapter 7 Care and Maintenance TRUE LUBRICATION AND CLEANING CHAPTER SEVEN CARE AND MAINTENANCE Your TRUE treadmill is constructed of quality materials and manufactured to provide many years of faithful service Simple routine cleaning and a preventive maintenance program will extend the life of your treadmill To prevent electrical shock be certain the treadmill is turned off and unplugged from the electrical outlet before performing any cleaning or routine maintenance For average use of your treadmill TRUE recommends you TREADBELT lubricate under the treadbelt once per year For heavy use which LUBRICATION is more than 10 hours per
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