True Fitness Z7 User's Manual
Contents
1. CREATING AN EXERCISE PLAN USING THE The F LT concept is designed to help you begin a program FIT CONCEPT tailored to your needs You may wish to keep an exercise log to monitor your progress e ES gt D gt m gt m br D m Your FITNESS You can get valuable fitness benefits from your True Bike PROGRAM Using the bike 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 bike will also help you develop added muscle endurance and balanced strength throughout your body DETERMINING Calculate your maximum heart rate as a first step in YOUR NEEDS developing your fitness program One formula to calculate average maximum heart rate for one minute is 220 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 It s also important to know your target training zone or target heart rate The American College of Sports Medicine ACSM suggests 55 to 65 for lower conditioned users 75 to 80 for moderately conditioned users and up to 90 for well conditioned users Z Y Bike Owner s Guide 43 Beginning Your F I T Program CREATING AN EXERCISE PLAN 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 minute2. LU TRL 1 Quick Start N It s easy to use your new bike page 3 4 Manual and gt Pre Set Programs Details on basic exercise modes ee page 23 vy 2 Riding Your Bike Basic operation of everything except the console page 7 5 Heart Rate Control Foolproof heart rate feedback workouts Table of Contents 3 The Display gt Describes each key and data display feature page 17 6 Creating an gt Exercise Plan Advice on using your bike in a rewarding exercise program C page 39 J T Careand N Maintenance Keeping your bike in the best shape C page 51 J 8 Important Safety Instructions Be sure to familiarize yourself with this section page 55 O 9 Bike N Specifications Operational and physical attributes of your bike q page 61 RB Z Y Bike Owner s Guide chapter one Quick Start In This Chapter Just Get on and Ride Starting Up Change Workouts Any Time You Want Pausing Your Workout Change the Data Display CHAPTER 1 Quick Start HAPTER 2 Riding Your Bike HAPTER 3 The Display HAPTER 4 Manual and Pre Set Programs HAPTER 5 Heart Rate Control HAPTER 6 Designing an Exercise Program HAPTER 7 Care and Maintenance HAPTER 8 Important Safety Instructions HAPTER 9 Bike Specifications OOOOODODOO ZT Bike Owner s Guide 3 Jus
3. ame HA ams 3 Sos S WII ey HESH Z7 Bike Owner s Guide AGE a m gt a 4 S 34 m O e be PS be o E zZ e lt DE a a lt Lu Eis 36 Heart Rate Control Programs HEART RATE CONTROL Constant HRC is the best known type of HRC and is the CONSTANT easiest to use The bike will gradually raise your heart rate so HRC that you reach your target within five to seven minutes Note that as you tire during your workout especially in the last third workload will usually have to be reduced to keep you at a steady target heart rate Cruise Control is the simplest way to enter Constant HRC CRUISE training While in manual or any program you can enter CONTROL Constant HRC by simply pressing the Heart Rate 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 chest strap and your heart rate should be displayed in the Heart Rate window To change your target heart rate press Heart Rate Control Edit the target using ED EY or numeric keys and press ENTER select 4 w ZT Bike Owner s Guide Important Points About HRC HEART RATE CONTROL IMPORTANT POINTS ABOUT HEART RATE CONTROL The heart rate monitor transmitter strap
4. 3 The Display TER 4 TER 5 HAPTER 6 Creating an Exercise Plan HAPTER 7 Care and Maintenance HAPT HAPT Riding Your Bike anual and Pre Set Programs Heart Rate Control mportant Safety Instructions Bike Specifications ZT Bike Owner s Guide WHAT IS THE The workout portion of your exercise program consists of FIT CONCEPT The F I T Concept Defined CREATING AN EXERCISE PLAN three major variables Frequency Intensity and Time requency 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 e Es gt D gt 2 m gt m be D m Intensity How Hard You Exercise Intensity of exercise is reflected in your heart rate Exercise must be sufficiently rigorous to strengthen your heart muscle and condition your cardiovascular system Only your doctor can prescribe the target training heart range appropriate for your particular needs and physical condition Start with exercise that stimulates you to breathe more deeply Alternate days of moderate and easy exercise to help your body adapt to new levels of exertion without unnecessary strain If you are just beginning an exercise program you may be most comfortable using your bike at low workloads As you use your bike regularly higher workloads may be more comfortable and more effective If you fee
5. exercise bike around a pool hot tub or sauna will void the warranty gt E o lt Z wn O F gt lt Y in 5 YQ x Do not operate where aerosol spray products are being used or where oxygen is being administered Allow only trained personnel to service this equipment Avoid the possibility of bystanders being struck or caught between moving parts by making sure that they are out of reach of the exercise bike while it is in motion Allow only one person at a time on your machine 58 ZT Bike Owner s Guide chapter nine Bike Specifications In This Chapter Physical Specifications HAPTER 1 Quick Start HAPTER 2 Riding Your Bike APTER 3 The Display APTER 4 Manual and Pre Set Programs APTER 5 Heart Rate Control HAPTER 6 Creating an Exercise Plan HAPTER 7 Care and Maintenance HAPTER 8 Important Safety Instructions HAPTER 9 Bike Specifications EE ar sl C C C C C C C C 0 Z7 Bike Owner s Guide 61 Physical Specifications SPECIFICATIONS EE SPECIFICATIONS Workload Range 30 450 watts Weight Recumbent 180 pounds Upright 160 pounds Maximum User Weight 300 pounds Workload Control System Z7 self generating electromagnetic braking Z5 electromechanically adjustable eddy current braking Z Y Bike Owner s Guide SNOILVOISIDAdS 63
6. a1u01d We4301d poJisop S 09 98S sulpigoid 198 94d INOYJOM E SUEIS EIS aun yore liJo d wes3o1d Juslayy p e s9 8 9U95 WOPpuey 21 ZT Bike Owner s Guide chapter four Manual and Pre Set Programs In This Chapter How These Modes Work Program Profiles How Your Bike Controls Your Workout HAPTER 1 Quick Start HAPTER 2 Riding Your Bike HAPTER 3 The Display HAPTER 4 Manual and Pre Set Programs PTER 5 Heart Rate Control PTER 6 Creating an Exercise Plan HAPTER 7 Care and Maintenance P P TER 8 Important Safety Instructions TER 9 Bike Specifications HHH gt Z7 Bike Owner s Guide 23 How These Modes Work MANUAL AND PRE SET PROGRAMS J MANUAL Mope Manual control mode changes workload in 10 watt increments The workload stays the same at any pedal cadence called constant power control unless you drop below 55 rpm Below 55 rpm workload is reduced along with pedal cadence to prevent the sensation of the pedals locking up PRE SET Three different preset programs are available PROGRAMS C V Workout with the workload gradually rising until you reach the middle of your workout time then gradu ally decreasing to the end Weight Loss with a warmup stage increasing to a steady state workload for the majority of the workout then a cool down at the end Hill Interval with four work intervals separated by four rest intervals The Random
7. ay The Upper Panel The Lower Panel HAPTER 1 Quick Start HAPTER 2 Riding Your Bike HAPTER 3 The Display APTER 4 Manual and Pre Set Programs APTER 5 Heart Rate Control APTER 6 Creating an Exercise Plan HAPTER 7 Care and Maintenance HAPTER 8 Important Safety Instructions HAPTER 9 Bike Specifications E 000000000 EME Z7 Bike Owner s Guide 17 Your Display THE DISPLAY ZA A A Your DisPLay The bike display has two jobs to let you control the bike operation and to give you feedback about your workout The controls are simple and designed to be foolproof it s hard to press a wrong key You can monitor eight different kinds of physiological data and your workout progress is tracked graphically with the center matrix display O See 00900 096 9000 e e een m Q 72 TU gt lt Z Y Bike Owner s Guide 19 SPUOJAS AIJ JINO ulio pue q9eq a euJaye sjos OM ay aney peoneuwomne 0 SPUO99S OM JO DIOU pue SS9Jd joe 19470 3Y 0 INO JO JOS auo WON S NOpe I ejep sogueuo Aejdsig asuey9 x UOosJad punod osT e Jo INOY Jad sauo eo CJ 1noqe SI YOIUM ayes 91 0qejou eseq noA apnjou 1 usaop SIUL A Pauing SaUOIE eo und JNOA JO l euuns x dq amuiuw Jad siesq The Upper Panel THE DISPLAY INOYJOM INO y3nNoOJU l JO1d Peojyuom pue SsoJSoJd Ino SMOYS Aejds q SS91301d Uy S ll0 eO da ul 938Y MP H x JOMO
8. d eo1Ueyosu Sun eJauas Je 1u9191449 0Z 1noqe jUO SI UOSJSd a3eJane ay agus Zu sn SI poq JNo Jamod jo Junowe y se uu es ay JOU SI SIU 9SI9I9X9 INOA WON BUIAIBD9I SI SHI SY JIMOA eojueyoau Jo Junowe SU SEM SONIEA JO SJ S OM Y UI MJ Q YMS PUE polN ULIS 49 U9 IIA Ae ds p ay puogas suo Joy Aen ejdsiq a3ueyo eu DIOU pue ss 1d no y pa ejdsip Bulaq mou senjea y JO sq31 Su dn 1431 IIIA pue sen ea woyoq y 0 senjea do ou WO1 nope 1 OU SOYIMS Aen ejdsig 93ueyo SU SUISSDId x x O12 SIJIN JNOA FSEFIA x 859u peo epad 1no sda SNEM 8497 YIOM oue siq eut x 9MIQ Pos Joopino ue uo pajane aney pinom no Je moy JO ajewnso uv 99UE3SIQ AW1dSIQ IHL A MOJJOM p310 s ul J A 97 MOM x 12 OS no SUIYJOM US9 n noA Suo MOU SUD pasdeja s ujo5 q siy Cu ssoid nok y moy 10M ANoA ul 3UlUIBUa uun JO JUNOWE SU QUI Z7 Bike Owner s Guide 20 The Lower Panel THE DISPLAY THE DISPLAY Aqua ejep juan ay s1d 5ov 191u3 Ayu ejep UNI 1N0 5019Z Jet 3uissald pue an en omaunu e 3ulajua Aq peopyJom a3ueyo 0 pasn mnoyom e guung dn1 s NOYyJOM ul M ua EIER 10 p SN 9MIQUINN qoajas Fina qosou e KO DH Ionuoo asinig SWEIOS NOYIOM E ul Apeauye J 101 U09 SIeY He H JueIsuog s159 9S 3J04 U09 9J2Y LH umop Dau Ji yeada sic umop pue dn peopy1om sisn py peop MoM
9. ecting 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 You need to wear a heart rate monitoring chest strap to use heart rate control See the Monitoring Your Heart Rate section in Chapter 2 for a guide to proper usage Note that it is not recommended that you use the contact heart rate system for heart rate control workouts Eis m gt El 4 E 34 m O fo m ZT Bike Owner s Guide 33 HRC Options and Information HEART RATE CONTROL The Z7 Bike has two types of heart rate control TYPES or HRC Constant pick a target heart rate and the bike will control your workout from the very beginning so that you reach your target within five to seven minutes Cruise Control while in any program set your current heart rate as your target by pressing a single key Remember to check with your physician before beginning any MAXIMUM exercise program She can help determine an appropriate HEART RATE target heart rate Medications often affect heart rate AND TARGET HEART RATE i fo a E lt DE DE lt Lu a5 a 34 ZT Bike Owner s Guide Target Heart Rate Chart HEART RATE CONTROL ARGET HEART i H n li Ms 3 8 RATE CHART Bu BEE Bs 3 Bs Sms Be ams Q os BE BEN MMs 2 dos ame Bos
10. eping it clean is the most important task After every workout Perspiration should be wiped from the control console contact heart rate pads shrouds and seat e gt E m gt z 2 m z gt z be m Weekly Wipe down your Z7 Bike once a week with a water dampened soft cloth On the contact heart rate pads use a glass cleaning solution 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 Expert service and maintenance at a reasonable cost are available through your factory trained authorized True Fitness dealer The dealer maintains a stock of repair and replacement parts and has the technical knowledge to meet your service needs Z Y Bike Owner s Guide 53 chapter eight l Important Safety Instructions In This Chapter Review for Your Safety E A A A A A A HA HAPTER 8 Important Safety Instructions HAPTER 9 Bike Specifications ZT Bike Owner s Guide E TER 1 Quick Start TER 2 Riding Your Bike TER 3 The Display TER 4 Manual and Pre Set Programs TER 5 Heart Rate Control TER 6 Creating an Exercise Plan Er Lo jade E U U U U U U U TER 7 Care and Maintenance 2999909000 Review for Your Safety IMPORTANT SAFETY INFORMATION When using this exercise bike basic precautions should always be followed including the f
11. ercise in response to your heart rate to train and strengthen your cardiovascular system Concentrate on exercising smoothly e Es E D gt m gt m be D m Cool Down Slow and Relaxed Exercise Cooling down relaxes your muscles and gradually lowers your heart rate Slowly reduce your workload until your heart rate is below 60 percent of your maximum heart rate The cool down should last at least five minutes followed by some light stretching to enhance your flexibility Beginning a Fitness Program If you cannot sustain 12 continuous minutes in your target heart rate zone exercise several times a day to get into the habit of exercising Try to reach and maintain 60 65 percent of your maximum heart rate Alternate exercise with periods of rest until you can sustain 12 continuous minutes of exercise at 60 65 percent of your maximum heart rate Begin exercising in three to five minute sessions ZT Bike Owner s Guide 45 Establishing and Maintaining Fitness CREATING AN EXERCISE PLAN 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 UI CH O D Lu x Lu Zz lt z E lt DI DE S Try to reach and maintain 60 75 percent of your maximum heart rate with moderate rhythmic exercise Begin with 12 continuous minutes Increase your t
12. ime 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 MAINTAINING rate zone begin to increase the length and intensity of your AEROBIC workout FITNESS Exercise four to six days a week or on alternate days Try to reach and maintain 70 85 percent of your maximum heart rate with moderate to somewhat hard exercise Exercise for 20 30 minutes m 46 ZT Bike Owner s Guide Weight Management CREATING AN EXERCISE PLAN _ IVIANAGING Consistent aerobic exercise will help you change your body WEIGHT composition by lowering your percentage of body fat If weight loss is a goal combine an increase in the length of your workouts with a moderate decrease in caloric intake For weight control how long and how often you exercise is more important than how hard you exercise e ES gt D gt m gt m br D m Exercise four to five times a week Try to reach and maintain 60 75 percent of your maximum heart rate with moderate exercise Exercise for 30 45 minutes at 60 65 percent of your target heart rate Here are some tips to achieving your weight management goal Consume most of your dietary calories at breakfast and lunch and eat a light dinner Do not eat close to bedtime Exercise before meals Moderate exercise will help suppress your appetite Take exercise breaks throughout the day to he
13. l find a comfort efficiency sweet spot at a PEDAL pedal cadence around 80 rpm More serious riders desiring CADENCE maximum performance typically pedal at around 100 rpm For electromechanical and safety reasons the bike will not provide the fully requested workload when your pedal cadence falls below 55 rpm It will however accurately display the workload it does provide Breathe in a regular and relaxed manner Many exercisers do BREATHING not breathe enough which reduces their exercise capacity and comfort You might want to try breathing deeper and more frequently to see if it helps your exercise regime m 10 ZT Bike Owner s Guide Monitoring Your Heart Rate RIDING Your BIKE SS SEER TAS RA MONITORING The Z7 Bike has two ways of monitoring your heart rate YOUR HEART RATE By using a chest strap that transmits your heart rate to the bike via radio or by using the metal contact heart rate pads on the handlebars z z E lt GA m Upright HRC Pads Recumbent HRC Pads Although your bike functions fine without using the heart rate monitoring feature this kind of monitoring gives you valuable feedback on your effort level Chest strap monitoring also allows you to use Heart Rate Control which is the most advanced exercise control system available ZT Bike Owner s Guide 11 Using The Chest Strap Monitor RIDING Your BIKE When you wear a Polar or compatible tran
14. l out of breath before you have exercised 12 minutes you are probably exercising too hard 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 ZT Bike Owner s Guide 41 More F I T Concept Overview CREATING AN EXERCISE PLAN regular exercise Never exceed your target heart rate zone Increase the workload on the bike to raise your heart rate to the level recommended by your doctor MEI HI EL O D Lu x LI lt E lt Lu o S One MFT is the amount of energy your body uses when you re resting If a physical activity has an equivalent of six METs its energy demands are six times that of your resting state The MET is a useful measurement because it accounts for differences in body weight 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 42 ZT Bike Owner s Guide Utilizing the F I T Concept
15. lp increase metabolism calorie expenditure ZT Bike Owner s Guide 47 A Sports Training Program CREATING AN EXERCISE PLAN When you are training to improve strength and performance SPORTS TRAINING Exercise four to five days a week Alternate exercise days and intervals of hard to very hard exercise with easy to moderate exercise Lu CH O D Lu x Lu Zz lt z E lt DI DE S 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 mwm 48 ZT Bike Owner s Guide chapter seven HAPTER 2 EL APTER 4 APTER 5 E HAPTER 8 HAPTER 9 9 9 9 9 9 9 9 9 9 Care and Maintenance In This Chapter How to Care for Your Bike HAPTER 1 Quick Start Riding Your Bike APTER 3 The Display anual and Pre Set Programs Heart Rate Control HAPTER 6 Creating an Exercise Plan HAPTER 7 Care and Maintenance mportant Safety Instructions Bike Specifications ZT Bike Owner s Guide 51 Keeping Your Bike Clean CARE AND MAINTENANCE How TO CARE Your Z7 Bike doesn t require any routine maintenance not FOR Your Bike even lubrication Ke
16. o control your workout SEAT DJUSTMENT UPRIGHT BIKE SEAT DJUSTMENT more effectively The body weight setting does not affect the calorie expenditure calculation Unlike treadmills or other weight bearing exercises calories burned during exercise RIDING YOUR BIKE Variations in human exercise efficiency are another potential source of error with differences of plus or minus 10 common in the population biking does not change with different body weights knee is slightly bent While standing next to the bike pull out the seat adjust knob and lower the seat to the lowest position Next get onto the bike with one leg fully extended in a pedal supporting most of your weight Grasp the horn of the seat and pull it up under you to a snug fit letting the ratcheting mechanism lock the knob and pin in place Adjust the seat so that when your leg is fully extended with your feet in the pedals your Z Y Bike Owner s Guide z lt gt D m Riding Efficiently and Comfortably RIDING Your BIKE FooT POSITION Riders are most efficient if they place the ball of their foot in the center of the pedal Other riders are more comfortable if the arch of their foot is against the pedal Riders are encouraged to be as efficient as possible but use your own judgement in the comfort efficiency tradeoff Lu m x 3 gt D Most riders wil
17. ollowing Read all instructions before using this exercise bike Consult your physician before beginning any exercise program Do not use if you have an acute cold or fever Warning to reduce the risk of burns fire and electric shock and injury to persons follow these instructions If the bike is plugged in Danger To reduce the risk of electric shock always unplug it immediately after use and before cleaning Unplug it from the outlet when not in use and before any service is performed A Ed CH z n AL34VS INVIHOdIA Keep the power cord away from heated surfaces Never operate this exercise bike 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 exercise bike should be examined by a qualified service technician ZT Bike Owner s Guide 57 Review for Your Safety IMPORTANT SAFETY INFORMATION Other safety precautions Close supervision is necessary when this exercise bike is being used by or near children or disabled persons Use this exercise bike only for its intended use as described in this manual Do not use attachments not recommended by the manufacturer Never drop or insert any object into any opening Do not allow animals on or near your exercise bike Use the exercise bike indoors only Never use your exercise bike near water or while wet Using the
18. program creates a different program profile each time you press the key Sixteen different levels are available to change the difficulty of a program The workload intensities expand and contract depending on the level u pa e D gt n 135 344 GNV IVANVIA ZT Bike Owner s Guide 25 Program Profiles MANUAL AND PRE SET PROGRAMS o PROGRAM PROFILES 99099 99990909090 99909099 99999999909 999090909 SS C V Workout Bi y 2 999309 99990090 9909909 999099 o 99909 SG SS o 2 3 Bi 9 600 PROGRAMS UI 2 Lu D ef Q z lt lt 2 Zz lt Weight Loss gd Z7 Bike Owner s Guide Program Profiles MANUAL AND PRE SET PROGRAMS 2 2 Ka 9 2 2 999909909090 939993999999 9999999999090 Hill Interval a ps e e Es gt 7 135 344 GNV IVANVIA Z7 Bike Owner s Guide E PROGRAMS Lu 2 Lu D D a lt a lt 2 lt 28 MANUAL AND PRE SET PROGRAMS The Z7 Bike closely controls how hard you re working so that you get just the workout you re looking for It does this by keeping track of both how fast you re pedaling and how hard you re pressing on the pedals At any given level in a workout program the Z7 Bike will keep your exercise intensity constant no matter how fast you pedal Technically this kind of workload control is called constant power How Your Bike Con
19. rate signals are much stronger at the chest About 5 of the popula tion 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 Gently grasp the contact heart rate pads as shown below R When the system detects your hands a red heart will appear in the Heart Rate field of the data display and will flash 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 ZT Bike Owner s Guide zy z z D lt Cc GA m 13 For Best Results RIDING Your BIKE 1 Exercise with smooth body motions Avoid excessive body For BEST motion especially in your arms and upper body RESULTS 2 Breathe smoothly and regularly and avoid talking 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 When using a Heart Rate Control HRC 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 Lu D x q gt D 14 ZT Bike Owner s Guide chapter three The Display In This Chapter Your Displ
20. s 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 HI EL O D Lu x Ly Zz lt E lt Lu x S The age adjusted target heart rates indicated in the chart in Chapter 5 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 breathe deeper Warming up prepares your heart and other PROGRAM muscles for more intense exercise and helps you avoid premature exhaustion Start slowly exploring different workloads until you can comfortably sustain your exercise level 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 44 ZT Bike Owner s Guide Your F I T Program Continued CREATING AN EXERCISE PLAN Workout Brisk and Rhythmic Exercise The workout trains and conditions your heart lungs and muscles to operate more efficiently Increase ex
21. should be worn according to the guidelines in Chapter 2 If the transmitter strap is adjusted or moved while exercising heart rate monitoring may be temporarily affected If communication is lost for 30 seconds the bike will exit the HRC workout into a manual workout The transmitter strap sends a low level radio signal to the bike so interference from other radio and sound waves including everything from cordless telephones to loudspeakers is possible The good news is that this interference is usually quite brief If you continue to have intermittent heart rate display problems consult your local service technician as the transmitter strap batteries may be low Make sure you breathe smoothly and regularly Talking during your workout usually causes heart rate spikes of five beats per minute or more so avoid talking as much as possible Maintain a smooth walking or running motion Two users wearing the same kind of transmitter at the same time and in close proximity may cause false heart rate display readings Eis m gt a 4 E 34 m O e fo E ZT Bike Owner s Guide 37 chapter six l Creating an Exercise 290000000 gt U ER 8 ER 9 Program In This Chapter The FIT Concept Defined Utilizing the F L T Concept Beginning Your F 1 T Program Establishing and Maintaining Fitness Weight Management A Sports Training Program TER 1 Quick Start TER 2 TER
22. smitter strap the CHEST STRAP bike will display your heart rate as a digital beats per minute HEART RATE bpm readout MONITORING The transmitter strap should be worn Examples of Heart Rates directly against your skin about one Found in Daily Life inch below the pectoral muscles breast An average 30 year old line see picture below Women should mi GES ESA nase be careful to place the transmitter rate when sitting totally below their bra line still for several minutes of 65 During hard exercise that can be sustained for 10 to 15 minutes it might be around 140 continuous ly A maximum heart rate that requires maximal exercise for several min utes to attain is 185 Lu m x q gt D A 30 year old in good shape might have a rest ing heart rate near 55 and might exercise for 20 minutes at a heart rate of 160 A world class distance run ner or professional cyclist might have a resting heart rate near 45 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 A 12 ZT Bike Owner s Guide CONTACT HEART RATE CHR Contact Heart Rate RIDING Your BIKE The contact heart rate system lets you monitor your heart rate without wearing a strap A Note on CHR Accuracy CHR monitoring may be a bit less accurate than a chest strap since the heart
23. t Get on and Ride Quick START k n JUST GET ON The best way to learn to use the Z7 Bike is to keep pressing AND RIDE keys to see what happens explore it at your own pace O e A A gt 4 STARTING Up Begin pedaling The display will wake up and prompt for your weight workout selection and workout time Enter your workout parameters and press ED or immediately press for a quick start into a manual workout At any time during your workout change workouts by pressing a program key CHANGE Workouts AT ANY TIME PAUSING YOUR The bike will retain your workout data for about 15 seconds WORKOUT after you stop pedaling CHANGE THE Press the Change Display key to change the workout data Data DISPLAY display Z 7 Bike Owner s Guide 5 chapter two L Riding Your Bike In This Chapter Getting Comfortable Using Your Heart Rate to Exercise Using the Chest Strap Using Contact Heart Rate Getting the Best Results Possible HAPTER 1 Quick Start HAPTER 2 Riding Your Bike HAPTER 3 The Display HAPTER 4 Manual and Pre Set Programs TER 5 Heart Rate Control HAPTER 6 Creating an Exercise Plan HAPTER 7 Care and Maintenance HAPTER 8 Important Safety Instructions HAPTER 9 Bike Specifications Z7 Bike Owner s Guide 7 2999990099 gt U Getting Comfortable SETTING YOUR Set your weight before every workout This WEIGHT allows the Z7 Bike t
24. trols Your Workout For comfort reasons if your pedaling speed goes below 55 rpm the Z7 Bike reduces the resistance on the pedals so they won t feel like they are locking up How THE ZT BIKE CONTROLS YOUR EXERCISE mw ZT Bike Owner s Guide chapter five l Heart Rate Control In This Chapter Constant HRC HRC Options and Information Target Heart Rate Chart Heart Rate Control Programs Important Points About HRC HAPTER 1 Quick Start HAPTER 2 Riding Your Bike HAPTER 3 The Display HAPTER 4 Manual and Pre Set Programs HAPTER 5 Heart Rate Control HAPTER 6 Creating an Exercise Plan HAPTER 7 Care and Maintenance HAPTER 8 Important Safety Instructions HAPTER 9 Bike Specifications ZT Bike Owner s Guide E 000000000 Constant HRC HEART RATE CONTROL CONSTANT True s heart rate control HRC workout lets the bike monitor HRC your relative exercise intensity by way of your heart rate then automatically adjust the workload to keep you at 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 Thus 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 sel
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