True Fitness 550ZTX Treadmill User Manual
Contents
1. Thank You For Selecting A True Treadmill In 1981 Frank Trulaske m Intensive quality control launched True Fitness Ay Ten standards guarantee Technology Inc and O i Zee excellence in every began manufacturing y 2 phase of production hand crafted Spee resulting in the finest treadmills treadmills available in the marketplace His team s obsession with quality has True treadmills are propelled True to the consistently rated 1 top of the industry and for their smooth quiet has created one of Qur original and comfortable America s oldest goal was to performance Today largest and most build the True is the choice for respected treadmill world s best workouts among manufacturers True s treadmills and beginners rehab 242 000 square foot today we patients and top athletes facility just outside St believe we re world wide Louis Missouri houses doing it the manufacturing plant engineering laboratory and testing facility Frank Trulaske Over the years True has designed developed and fabricated new and cutting edge components for their complete residential and commercial treadmill line including innovative frame and suspension systems 1 Introduction Introduces key features as well as a guide to where to go next in this manual page 1 Table of Contents 2 The Console gt Describes each key and display window C page 9 J 3 Basic Operati2. 550ZTX Treadmill Owner s Guide 45 How To RECORD AND Run USER PROGRAMS How to Record and Run User Programs USER PROGRAMS During a manually controlled workout your 550 ZTX treadmill always records the changes you make in speed or incline Up to three of these recordings can be saved as User Programs that you can play back to use as custom designed workouts Note that this workout recording only takes place when you use the default manual mode settings you cannot choose a target workout time or distance Time must be counting up during your workout in order for it to be recorded AO ES 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 Aa as you normally would to end your workout Now press and hold EY until the display shows Save User 1 You can save your workout in User 1 or press 4 to select User 2 or User 3 Press and hold EY to save the workout program you have selected To use a User Program that you have saved simply select it from the list of programs as described in Pre Set Program Operation in the previous section 550ZTX Treadmill Owner s Guide 47 chapter seven L Designing an Exercise Program In This Chapter What is the F I T Concept Using the F LT Concept Your Fitness Program 4 Determining Your Needs Beginning Your Exercise Program Est
3. wn Q J qt a wo o lt lu ae 42 Important Points About HRC HEART RATE CONTROL WORKOUTS The heart rate monitor transmitter strap provided with your IMPORTANT treadmill should be worn directly against your skin at about Po nTs ABOUT one inch below the pectoral muscles breast line Women HEART RATE should be careful to place the transmitter below their bra line 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 breathe smoothly and regularly Talking during your workout usually causes heart rate spikes of 5 beats per minute or more so avoid talking as much as possible Maintain a smooth walking or running motion A grounded outlet is critical for the HRC system to functi
4. SPECIFICATIONS Maximum speed 12 mph Maximum incline 15 Drive motor 3 hp Treadbelt area 22 x 60 Weight 330 pounds User weight capacity 400 pounds 550ZTX Treadmill Owner s Guide 89 bibliography Bibliography References and Selected Readings 550ZTX Treadmill Owner s Guide E BIBLIOGRAPHY BIBLIOGRAPHY American College of Sports Medicine ACSM s Guidelines for Exercise Testing and Prescription 6 edition Philadelphia Lippincott Williams amp Wilkins 2000 Swain David P and Leutholtz Brian C Metabolic Calculations Simplified Baltimore Williams amp Wilkins 1997 Whitmore Jack H and Costill David L Physiology of Sport and Exercise 2 edition Champaign Illinois Human Kinetics 1999 Feynman Richard P The Feynman Lectures on Physics Original edition Boston Addison Wesley 1970 550ZTX Treadmill Owner s Guide 93 colophon LL Colophon Document Credits and Specifications 550ZTX Treadmill Owner s Guide E COLOPHON CREDITS Written directed and produced by Bob Starr Design page layout headings graphics photography and special effects by Jay Doyle Information architecture by Jay Doyle with Bob Starr Cover photography and design by the Orca Partnership Designing an Exercise Program chapter adapted from previous True owner s guides Proofreading by Susan Rand SPECIFICATIONS The body text in this book is set in Lucida Bright Headlines a
5. secure surface for push off The combination of softness then firmness right when you need them reduces stress on ankles knees hips and back The other part of True s comfort and performance system is the S O F T Select adjustable softness surface 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 CI model by pressing the Softer or Firmer keys on the console The 1 setting is softest and the 12 setting is firmest S O F T Select is especially useful to accommodate users of differing weights or those with special physical needs No ERGO OISVG The CI Model s Electronic S O F T Select Press and hold the Fj or WR keys to change the target setting in the message center To review your S O F T Select setting quickly press either S O F T adjustment key DISTANCE 550ZTX Treadmill Owner s Guide 23 chapter four Operation in Greater Detail In This Chapter Workout Setup Pre Set Program Operation Tuning Your Workout Pre Set Program Profiles CHAPTER 1 Introduction CHAPTER 2 The Console CHAPTER 3 Basic Operation CHAPTER 4 Operation in Greater Detail CHAPTER 5 Heart Rate Control Workouts CHAPTER 6 User Programs CHAPTER 7 Designing an Exercise Program The F I T Concept CHAPTER 8 Care and Maintenance CHAPTER 9 Important Safety Instructions 550ZTX Treadmill Owner s Guide 25 STARTING AND CooL DowNn
6. to change incline Or enter a target incline with the numeric keys then press the small Enter key and then press the 4 or key to change to that incline STOPPING Care should be taken when using the numeric keys to control YOUR your treadmill s speed and incline since large changes in TREADMILL those values are possible with just a few keystrokes SAFELY Slow the treadmill to below 2 mph using the key Press No ECON SETTING YOUR Your body weight must be entered so that the treadmill WEIGHT accurately estimates your calorie expenditure This weight must include your workout clothing too which typically adds about three pounds The treadmill will work fine without your weight setting but will be unable to calculate your total calories The treadmill will remember the last weight you entered 550ZTX Treadmill Owner s Guide 19 9 lt or Lu o e gt 7 lt a a 20 Calorie Expenditure Calculations BASIC OPERATION True treadmills use the calorie expenditure formula as A Note ABOUT described in Guidelines for Exercise Testing and Prescription CALORIE from the American College of Sports Medicine EXPENDITURE This is the most widely accepted formula for CALCULATIONS running and walking The ACSM guide says that running burns calories twice as fast as walking e g a 150 pound person jogging at 5 mph requires 548 calories per hour while walking at 5 mph requires 274 per
7. CHAPTER 5 User Programs CHAPTER 6 Heart Rate Control Workouts CHAPTER 7 Designing an Exercise Program The F l T Concept CHAPTER 8 Care and Maintenance CHAPTER 9 Important Safety Instructions 550ZTX Treadmill Owner s Guide 69 Review for Your Safety IMPORTANT SAFETY INSTRUCTIONS When using this treadmill basic precautions should always be followed including the following Read all instructions before using this treadmill Consult your physician before beginning any exercise program Do not use if you have an acute cold or fever Danger To reduce the risk of electric shock always unplug this treadmill immediately after use and before cleaning Warning to reduce the risk of burns fire and electric shock and injury to persons follow these instructions This treadmill should never be left unattended when plugged in Unplug it from the outlet when not in use and before any service is performed Close supervision is necessary when this treadmill is being used by or near children invalids or disabled persons Use this treadmill only for its intended use as described in this manual Do not use attachments not recommended by the manufacturer Never operate this treadmill if it has a damaged power cord or plug if it is not working properly if it has been damaged or dropped or if it has been submerged in water In these cases the treadmill should be examined by a qualified service technician 550Z
8. MANUAL OPERATION Workout Setup OPERATION IN GREATER DETAIL Confirm that the body weight setting is correct If it is not adjust it with the or numeric keys and press gt For a Quick Start simply press E The treadbelt will start moving at 0 5 mph During your workout the treadmill will count down from your target time When it reaches 0 00 it will enter a 2 5 minute cool down period with the treadbelt at the same speed it was at 0 00 and the treadmill in Manual control mode After 2 5 minutes the treadbelt will stop If you set a distance target in Manual mode the cool down period will begin as soon as either time or distance reach zero To use manual control which is the first program suggested press EY Adjust your workout parameters using the or numeric keys then press EY to accept each parameter You can keep adjusting your workout setup by repeatedly pressing Y Your workout won t begin until you press Ep Note if you don t choose a time or distance target Time will be elapsed time instead of time remaining e D m gt a e zZ Zz e D m 2 m D 550ZTX Treadmill Owner s Guide 27 Pre Set Program Details OPERATION IN GREATER DETAIL PRE SET Press any Express PROGRAM Command key to select a OPERATION program To get more program options including re selecting Manual use the ZI keys adjust the starting level using the keys Press
9. Programs CHAPTER 7 Designing an Exercise Program The F l T Concept CHAPTER 8 Care and Maintenance CHAPTER 9 Important Safety Instructions 550ZTX Treadmill Owner s Guide E Starting Your Treadmill BASIC OPERATION j y STARTING Straddle the treadbelt by placing your feet on the straddle YOUR covers TREADMILL SAFELY Attach the lanyard to 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 E Press the gt key for a quick start into a manual control workout or Press HP to set up a manual workout or Press the 4 keys or an Express Command Key to begin setting up a different workout as described in Chapter 4 NOLLVUI4O JISVG 550ZTX Treadmill Owner s Guide 17 Adjusting Speed and Incline Basic OPERATION de de db dh Eb d gt O A A E SPEED AND es INCLINE OV Ga OO ADJUSTMENT Speed Control use either the and keys by themselves to change speed Or to quickly go to a specific speed enter a target speed with the numeric keys Z O q o Lu ou O 9 2 lt aa Fa HELA and then press either the 4 or key to change to that speed 18 550ZTX Treadmill Owner s Guide Stopping and Setting Your Weight BASIC OPERATION J Incline Control use either the 4 and keys by themselves
10. a 550ZTX Treadmill Owner s Guide 83 APPENDIX C METs EXPLANATION AND FORMULAS METS The MET is a unit of exercise measurement that takes into EXPLANATION account body weight Since energy expenditure in a weight AND FORMULAS bearing exercise such as running walking or stairclimbing is directly proportional to body weight the formulas to calculate METs are a bit simpler than for say an exercise bike For example 7 mph running is always 11 7 METs no matter who you are A MET is defined as 3 5 ml min kg of oxygen usage by the body where ml is milliliters the actual measured volume of gaseous oxygen min is minutes kg is bodyweight in kilograms This energy consumption rate corresponds to about 72 calories per hour for a 150 pound person which approximates the average basal metabolic rate of the general population The best formulas for treadmill energy expenditure also use oxygen usage by the body or VO2 The two formulas are walking VO2 2 68 speed 0 48 speed incline 3 5 running VO2 5 36 speed 0 24 speed incline 3 5 To get METs divide the result by 3 5 Noted exercise physiologist David Costill s speed constants for walking and running are 3 06 and 4 86 respectively 550ZTX Treadmill Owner s Guide 85 appendix d Specifications The Size and Performance Attributes of Your 550ZTX Treadmill 550ZTX Treadmill Owner s Guide E APPENDIX D SPECIFICATIONS
11. 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 y key for more than five seconds lu o Z lt Z Lu z lt a zZ lt lu oc lt O E5 SENSOR This message is displayed when there is no speed feedback All errors require service by a qualified technician To clear the error turn power off and back on again 66 550ZTX Treadmill Owner s Guide Service Messages CARE AND MAINTENANCE DIAGNOSTICS The following service messages will be displayed as they SERVICE occur as well as for the subsequent six safety key insertions MESSAGES These messages will be displayed 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 O gt E m gt 2 o 2 Z m Zz gt 2 T m 550ZTX Treadmill Owner s Guide 67 chapter nine Important Safety Instructions In This Chapter Review for Your Safety CHAPTER 1 Introduction CHAPTER 2 The Console CHAPTER 3 Basic Operation CHAPTER 4 Operation in Greater Detail
12. heart rate e a 5 e Nn See Appendix A for a chart that may help you pick a target heart rate TOULNOD 31VY LYVIH 550ZTX Treadmill Owner s Guide 35 HRC Types and a Workout Quick Guide HEART RATE CONTROL WORKOUTS Your 550 treadmill has many different kinds of heart rate controlled workouts Time based constant heart rate control pick a target heart rate and exercise for an amount of time you select Distance based constant heart rate control set a target heart rate and one of four distances just like you re running a road course 2 miles 4 miles 5 kilometers or 10 kilometers Interval heart rate training the treadmill alternates work intervals at your selected target heart rate with rest intervals that are at fi workload you pick the length of both intervals Cruise Control while in any program set your current heart rate as your target heart rate by pressing a single key 1 Put on a Polar or compatible transmitter chest strap 2 Pick one of the HRC workouts Use the HRC Express Command keys To select one of the distance based workouts or one of the higher numbered workout setups keep pressing that HRC key 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 E continued on next page o 4 op J Bes l
13. hour See Appendix C for more details Other respected researchers such as David Costill think the ACSM overstates the energy difference between running and walking Costill believes running requires 60 more energy than walking not 100 as calculated by the ACSM Using the same example Costill s calculations result in 496 cal hour for running 5 mph with 313 cal hour for walking 5 mph One potential source of calorie estimate error is that the treadmill doesn t know if you are running or walking so it has to make some assumptions It assumes you are walking at 3 mph and slower and running at 5 mph and faster Between those two speeds the treadmill combines the walking and running formulas to make its best guess Variations in human exercise efficiency are another potential source of error with differences of plus or minus 10 common in the population 550ZTX Treadmill Owner s Guide Heart Rate Monitoring BASIC OPERATION MONITORING The 550 ZTX treadmill models HRC and CI can monitor your YOUR HEART heart rate when you wear the transmitter strap provided It RATE will display it as a digital beats per minute readout and it is USING THE HEART RATE TRANSMITTER STRAP very accurate typically within one beat per minute Although your treadmill functions fine without using the heart rate monitoring feature this kind of monitoring gives you valuable feedback on your effort level It also allows you t
14. EY when done ox lt Ww fad z z o lt In Lu a e 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 La This will stop the treadmill and remain in a Pause mode saving your workout information To restart your workout press Ep 28 550ZTX Treadmill Owner s Guide Tuning Your Workout OPERATION IN GREATER DETAIL To change level during your workout press Y Press keys to change level then press qj If a new program is selected it will join that program at the same point as the previously selected program To change to another pre set program press one of the Express Command Keys then press EY The treadmill joins the workout in progress at the same elapsed time as the previous workout To reset distance time and calories during your workout press and hold until zeros appear in the time distance calorie windows To 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 A to end your workout oO d m 2 e zZ Zz e D E H m D 550ZTX Treadmill Owner s G
15. TX Treadmill Owner s Guide 74 72 Review for Your Safety IMPORTANT SAFETY INSTRUCTIONS Use a dedicated 110 volt alternating current 15 amp three prong grounded outlet Keep the power cord away from heated surfaces Never drop or insert any object into any opening To disconnect turn the power switch to the OFF position then remove the plug from the outlet Do not allow animals on or near your treadmill Make sure the power cord has enough slack to allow the treadmill to raise freely without being limited by the cord or caught in the incline rack Do not run the power cord under treadmill Use the treadmill indoors only Never use your treadmill near water or while wet Using the treadmill around a pool hot tub or sauna will void the warranty Do not operate where aerosol spray products are being used or where oxygen is being administered Allow only trained personnel to service this equipment Keep the area under the treadmill free from obstruction as the deck will return to 0 grade when the safety key is placed on the console 550ZTX Treadmill Owner s Guide Review for Your Safety IMPORTANT SAFETY INSTRUCTIONS Avoid the possibility of bystanders being struck or caught between moving parts by making sure that they are out of reach of the treadmill while it is in motion Keep the space behind and on both sides of the treadmill clear should you lose your balance Allow only one person at a time on your
16. Treadmill Owner s Guide 63 Troubleshooting Guide CARE AND MAINTENANCE SYMPTOM CAUSE SOLUTION Circuit breaker on treadmill trips when the power cord is plugged into wall Circuit breaker on treadmill trips when inputting speed and starting Computer display LED s do not illuminate Incline Motor and tread motor will not turn on CARE AND MAINTENANCE Incline motor does not operate but the treadbelt moves Scrambled digits on computer LED s Squeaking noise from motor while using the treadmill A Damaged motor B Damaged 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 not completely connected Upper wire harness damaged or not con nected or completely connected Incline wire harness damaged or not connected Damaged computer board Upper wire harness damaged or partially connected Poly V belt slipping Motor brush noise excessive TROUBLESHOOTING 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 require
17. a5 40 Examples and Cruise Control HEART RATE CONTROL WORKOUTS 1 A user who physically cannot walk over 2 5 EXAMPLES OF mph can safely use heart rate control by HRC entering maximum speed of 2 5 in an HRC WORKOUTS workout 2 A runner can run up to a speed of 10 mph without hills by entering a maximum speed of 10 mph and a maximum incline of 0 3 A walker enters a maximum speed of 4 0 mph and a maximum incline of 6 The walker is limited to a maximum speed of 4 0 mph and incline will be used if required to elevate the heart rate up to a maximum of 6 This is the simplest way to enter target heart rate training CRUISE While in manual or any program you can enter Target Heart CONTROL 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 chest strap and your heart rate should be displayed in the Heart Rate window To change your target heart rate press Y Edit the target using and press gt 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 targ
18. ablishing and Maintaining Aerobic Fitness Managing Weight Sports Training CHAPTER 1 Introduction CHAPTER 2 The Console CHAPTER 3 Basic Operation CHAPTER 4 Operation in Greater Detail CHAPTER 5 Heart Rate Control Workouts CHAPTER 6 User Programs CHAPTER 7 Designing an Exercise Program The F I T Concept CHAPTER 8 Care and Maintenance CHAPTER 9 Important Safety Instructions 550ZTX Treadmill Owner s Guide o The F 1 T Concept Defined DESIGNING AN EXERCISE PROGRAM WHAT IS THE F LT CONCEPT 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 U po e D Es gt 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 EENEN E NV ONINDISAG 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
19. and begin your workout e a a 2 a OULNOD 3LVY MEE 550ZTX Treadmill Owner s Guide 37 O o 2 Q J x aq oa ane LS ES lt lu a5 38 During Your Workout HEART RATE CONTROL WORKOUTS Pressing any key other than EY or will exit HRC mode Adjust your target heart rate at any time during your workout by pressing E using the keys as needed and pressing EY again If you are lowering your target you are limited to a 5 bpm change The time and distance accumulated during warmup are not counted against your selected workout time or distance those values start at zero when the treadmill reaches heart rate control mode This time and distance are accumulated into the workout summary data as is your cooldown exercise Interval HRC works just like constant heart rate control up through the first work interval When your workout reaches your first rest interval your workload is reduced by half and kept at this rate throughout the rest interval The next work interval is initially set at an average of the workloads in the previous work interval 550ZTX Treadmill Owner s Guide DURING YOUR WORKOUT MORE DETAILS ON INTERVAL HRC Tips and How HRC Works HEART RATE CONTROL WORKOUTS TIPS ON THE Increase speed and incline gradually to slowly increase your WARM UP heart rate to within 10 bpm of your target For best results STAGE you should take abo
20. d Service required Service required Service required Service required Service required 64 550ZTX Treadmill Owner s Guide Treadbelt tracks left to right Treadmill trips household circuit breaker Treadbelt feels unsmooth jerks intermittently 550ZTX Treadmill Troubleshooting Guide CARE AND MAINTENANCE A Uneven floor Rear roller not properly adjusted Defective breaker Circuit too small Circuit over loaded May trip GFI circuit Object between belt and deck Object under belt Loose tread motor drive belt Loose treadbelt tension 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 Owner s Guide e gt a m gt r4 o zZ m z gt zZ O m 65 Error Codes CARE AND MAINTENANCE E1 INCLINE Incline moving when not commanded to ERROR CoDES El RANGE Difference between zero position and maximum incline not sufficient El STALL Incline not moving when commanded to E2 OVERSPEED This error occurs when an acceleration of greater than 2 1 mph occurs Error cleared by turning off power switch then turning it
21. ed at the TREADBELT factory However when the treadmill is used on an uneven DJUSTMENT 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 E adjustment bolt counter clock wise Y4 turn If the belt is off center to the left FP turn the left roller ic adjustment bolt Y turn clockwise lu Zz lt zZ Lu gt E la Zz lu jag lt S 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 turn and check again 62 550ZTX Treadmill Owner s Guide Treadbelt Tension CARE AND MAINTENANCE n V TREADBELT To assure maximum life of the treadbelt roller and drive TENSION motor make sure the treadbelt tension is set correctly Your treadbelt has been properly tensioned at the factory 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 e gt D m gt o z m TE gt Zz O m 550ZTX
22. ergy expenditure estimates Appendix D Specifications Bibliography References and selected readings 550ZTX Treadmill Owner s Guide 7 chapter two The Console In This Chapter Lower Console Cardiointeractive CI Model Console HRC Model Console Programmed Model Console CHAPTER 1 Introduction CHAPTER 2 The Console CHAPTER 3 Basic Operation CHAPTER 4 Operation in Greater Detail CHAPTER 5 Heart Rate Control Workouts CHAPTER 6 User Programs CHAPTER 7 Designing an Exercise Program The F l T Concept CHAPTER 8 Care and Maintenance CHAPTER 9 Important Safety Instructions 550ZTX Treadmill Owner s Guide 9 IIwpeoll XLZOSS 9PINDH S IOUMO TT Lower Console Common to all Models Clear Start Reset Numeric Keys Stop Pause Enter Clears current Starts the belt in motion Direct entry of Stops the belt and Identical to Select Enter numeric entry Also resets workout data numeric data pauses workout If held with additional function when held for 3 seconds for 3 seconds resets all when changing speed or workout information incline using numeric keys Qo y ee O O O 4 amp gt 06 oo Safety Key Grade Up Down Speed Slow Fast Select Enter Removable magnetic key Adjusts incline Also Adjusts speed in 0 1 mph Accepts workout must be in place for used to choose increments Also used to parameters and treadmill to operate programs set weight and other toggles the dual worko
23. et 550ZTX Treadmill Owner s Guide How CRUISE CONTROL DETERMINES How To CHANGE YOUR EXERCISE INTENSITY EXAMPLES OF WALKING WORKOUTS USING CRUISE CONTROL EXAMPLES OF RUNNING WORKOUTS USING CRUISE CONTROL More Examples HEART RATE CONTROL WORKOUTS If you enter the HRC stage below 5 mph the speed you enter will be the maximum speed of your workout If you like to walk at a maximum speed of 3 8 mph you should enter HRC at 3 8 mph If you enter the HRC stage above 5 mph you will have an additional 1 mph of speed If you enter HRC at 6 mph your maximum attainable speed in the HRC stage will be 7 mph If at any time you enter the HRC stage with incline you will have an additional 4 of incline available in the HRC stage If you enter the HRC stage at 1 incline your maximum attainable incline will be 5 If you do not enter the HRC stage with incline no incline will be available during the HRC stage of your workout Only speed will be used to control your heart rate 1 Enter HRC at 3 5 mph and 4 incline to allow a maximum speed of 3 5 mph and 8 incline 2 Enter HRC at 4 2 mph and 6 incline to allow a maximum speed of 4 2 mph and 10 incline 1 Enter HRC at 6 mph and 0 incline to allow a maximum of 7 mph and 0 incline 2 Enter HRC at 5 mph and 2 incline to allow a maximum of 6 mph and 6 incline e E So S 0 TOULNOD 31VY LY V3H 550ZTX Treadmill Owner s Guide 41 fo a
24. 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 550ZTX Treadmill Owner s Guide 51 More F I T Concept Overview 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 The chart in Appendix B indicates how much the effort changes with each percent of incline at common speeds PROGRAM METs u D 3 a lu x l z lt o z 7 lu m 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 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 Exerci
25. machine Do not operate treadmill without the safety key attached to the console and the lanyard clipped to your clothing at approximately waist height Always straddle the treadbelt and allow the belt to begin moving before stepping onto the belt Use extreme caution when stepping onto moving treadbelt Some programs begin at speeds as high as 4 8 mph Gradually slow down the belt before stopping This will minimize the sensation of movement after you stop When making treadbelt adjustments keep fingers loose clothing jewelry and long hair away from moving parts 550ZTX Treadmill Owner s Guide 73 appendix a Target Heart Rate Chart A Guide to Help You Pick an Initial Target Heart Rate SILJE wi 550ZTX Treadmill Owner s Guide 75 IIwpeoll XLZOSS O 5 D k 6 lt o D n a LUVHO SLVY LUV3H 1398V Y XIONIAdY Aarabie Loss st 3 E ws E 3 SF DB E AGE Remember to check with your physician before beginning any exercise program She can help determine an appropriate target heart rate Medications often affect heart rate appendix b METs Table How Speed and Incline Affect Workload Expressed in METs 550ZTX Treadmill Owner s Guide E APPENDIX B METS TABLE Grade INOH 19d SALA 550ZTX Treadmill Owner s Guide E appendix c METs Explanation and Formulas The Metabolic Formulas Behind Energy Expenditure Estimates JE Pr
26. mated Energy Miles per workout This is at current total calories expenditure hour in elapsed time in default speed burned rate See 0 10 Manual mode or Quick Appendix C increments Start lSPOIN DUH YT pp Wpeal XLZOSS 9PIND S 19SUMO Distance Miles traveled in 0 01 mile increments up to 9 99 miles or 0 10 mile increments past 10 miles Can also be set to count down Programmed Model Console Matrix Display Shows workout progress Grade Incline in percent grade in 0 5 increments Time Pace Time remaining in your Time per mile workout This is elapsed at current time in default Manual speed mode or Quick Start Calories Estimated total calories burned Express Keys Instantly change from program to program e APHLO METs Energy expenditure rate See Appendix C pa Speed Miles per hour in 0 10 increments japoy p wweigod chapter three Basic Operation In This Chapter Starting Your Treadmill Safely Speed and Incline Adjustment Stopping your Treadmill Safely Setting Your Weight A Note About Calorie Expenditure Calculations Monitoring Your Heart Rate Using the Heart Rate Transmitter Strap The Treadmill s Heart Rate Display The S O F T Select System CHAPTER 1 Introduction CHAPTER 2 The Console CHAPTER 3 Basic Operation CHAPTER 4 Operation in Greater Detail CHAPTER 5 Heart Rate Control Workouts CHAPTER 6 User
27. o 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 us gt n O O m u O 2 The transmitter strap should be worn directly against your skin about one inch below the pectoral muscles breast line Women should be careful to place the transmitter below their bra line Some moisture is necessary between the strap and your skin Sweat from your exercise works best but ordinary tap water may be used prior to your workout if desired 550ZTX Treadmill Owner s Guide 21 The Heart Rate Display BASIC OPERATION Before you start your workout as you stand on or near the THE treadmill you will know the treadmill is properly receiving TREADMILL S your heart rate signal by the flashing LEDs in the Heart Rate HEART RATE window or on the CI model a beating heart in the LED DISPLAY matrix STOF a z lt or Lu o O 7 lt x an Once you start your workout your heart rate will be displayed in beats per minute 22 550ZTX Treadmill Owner s Guide THE S O F T SELECT SYSTEM S O F T Select Basic OPERATION cushioning and stability system is the S O F T System It cushions the initial impact of your foot plant near the front of the treadmill deck then transitions to a firm
28. ole HAPTER 3 Basic Operation Important Points About HRC HAPTER 4 Operation in Greater Detail E E E E HAPTER 5 Heart Rate Control Workouts HRC Safety Features E E E E HAPTER 6 User Programs HAPT HAPT HAPT R 7 Designing an Exercise Program The F I T Concept R 8 Care and Maintenance 0000000O0O R 9 Important Safety Instructions 550ZTX Treadmill Owner s Guide E HRC Introduction HEART RATE CONTROL WORKOUTS HRC True s patented heart rate control workout allows you to limit WORKOUT both speed and incline for your safety and INTRODUCTION comfort While wearing a Polar or compatible chest transmitter strap the treadmill adjusts speed and incline to keep you at your desired target heart rate and it remembers these setup parameters for your next workout 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 CONSULT YOUR PHYSICIAN Pigg m mm A A oo stor 0o After you spend some time learning how your heart responds to different levels of speed and incline you will have a better understanding of how to select the maximum speed and maximum incline required to reach your target
29. on How to get the treadmill started and stopped as well as discussing calories estimation and heart rate monitoring page 15 4 Operation in Greater Detail All the details of manual and preset programs page 25 7 Designing an Exercise Program Advice on various ways to use your treadmill in a rewarding exercise regime page 49 5 Heart Rate gt Control Workouts Four different kinds of treadmill controlled heart rate feedback workouts C page 33 A 8 Careand gt Maintenance Basic requirements as well as a simple troubleshooting and diagnostics guide a page 59 pe 6 User Programs You can record your workout to play back as a custom designed workout page 45 9 Important Safety Instructions Be sure to familiarize yourself with this section page 69 7 o Appendix A Target Heart Rate Chart A guide to help you pick an initial target heart rate Appendix B METs Table How speed and incline affect workload expressed in METs Appendix C METs Explanation and Formulas The metabolic formulas behind energy expenditure estimates Appendix D Specifications The physical attributes of your 550ZTX Treadmill Bibliography References and selected readings page 75 page 79 page 83 page 87 page 91 550ZTX Treadmill Owner s Guide chapter one Introduction In This Chapter Model Difference
30. on properly Use a dedicated 110 VAC grounded outlet to help prevent interference 550ZTX Treadmill Owner s Guide HRC Safety HEART RATE CONTROL WORKOUTS TECHNICAL Two users wearing the same kind of transmitter at the same TIPS time and in close proximity may cause false heart rate display readings Use only the transmitter provided with your True HRC Treadmill or a Polar brand standard transmitter True s Heart Rate Control is patented under USPTO 5 462 504 HEART RATE If your heart rate exceeds your target by 12 beats there will CONTROL be a 30 MET reduction in workload to reduce your heart rate SAFETY FEATURES If your heart rate exceeds your target by 20 beats the unit will automatically shut off as a precautionary measure Be cautious when selecting your target heart rate so the 20 beat variance will not exceed your maximum heart rate as determined by your physician 550ZTX Treadmill Owner s Guide e a A e wn TOULNOD 31V LYVSH 43 CHA CHA CHA CHA CHAPTER 1 CHAPTER 2 PTER 3 CHAPTER 4 PTER 5 CHAPTER 6 PTER 7 CHAPTER 8 PTER 9 chapter six User Programs In This Chapter How to Record and Run User Programs Introduction The Console Basic Operation Operation in Greater Detail Heart Rate Control Workouts User Programs Designing an Exercise Program The F l T Concept Care and Maintenance Important Safety Instructions
31. one 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 Consistent aerobic exercise will help you change your body MANAGING composition by lowering your percentage of body fat If WEIGHT 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 56 550ZTX Treadmill Owner s Guide Weight and Sports Training Programs DESIGNING AN EXERCISE PROGRAM SPORTS TRAINING 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 WVY90u d oO m D D zZ zZ ro gt Zz m x lt m br Q 7 m Exercise before meals Moderate exercise will help suppress your appetite Take exercise breaks throughout the day to help increase metabolism calorie expenditure When you are training to improve strength and performance Exe
32. our 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 Heart Association AHA 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 550ZTX Treadmill Owner s Guide 53 Beginning Your F I T Program 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 rates indicated in the chart in Appendix A reflect averages A variety of factors including medication emotional state temperature and other conditions can affect
33. own 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 oO m ea D zZ zZ ro gt Zz m x lt m br 7 m 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 550ZTX Treadmill Owner s Guide 55 Establishing and Maintaining Fitness 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 lu 2 o a lu x Lu z lt y Zz S m lu m If you can sustain 20 continuous minutes in your target heart MAINTAINING rate z
34. plugged from the electrical outlet before performing any cleaning or routine maintenance For average use of your treadmill True recommends you lubricate under the treadbelt once per year For heavy use which is more than 10 hours per week True recommends lubricating every six months Please contact your dealer to obtain the proper lubricants Daily Perspiration should be wiped from the control console and treadmill surfaces after your workout e gt Es m Z gt m zZz gt m Weekly You should wipe down your treadmill once a week with a water dampened soft cloth Be careful not to get excessive moisture between the edge of the overlay panel and the console as this might create an electrical hazard or cause the electronics to fail Important do not clean or wipe under the running belt Monthly Clean dust and dirt that might accumulate under and behind your treadmill once a month Small rubber particles from the soles of walking shoes will accumulate alongside the belt and also behind the unit 550ZTX Treadmill Owner s Guide 61 Treadbelt Adjustment CARE AND MAINTENANCE Expert service and maintenance at a reasonable cost are EXPERT available through your factory trained authorized True dealer SERVICE The dealer maintains a stock of repair and replacement parts and has the technical knowledge to meet your service needs Your treadmill s running belt has been properly align
35. rcise four to five days a week Alternate exercise days and intervals of hard to very hard exercise with easy to moderate exercise Exercise for 30 minutes or longer Warning these strategies are intended for average healthy adults If you have pain or tightness in your chest an irregular heartbeat shortness of breath or if you feel faint or have any discomfort when you exercise stop Consult your physician before continuing Remember every workout should begin with a warm up and finish with a cool down 550ZTX Treadmill Owner s Guide 57 chapter eight Care and Maintenance In This Chapter Treadbelt Lubrication Regular Cleaning Treadbelt Adjustment Treadbelt Tension CHAPTER 1 Introduction CHAPTER 2 The Console CHAPTER 3 Basic Operation CHAPTER 4 Operation in Greater Detail CHAPTER 5 Heart Rate Control Workouts CHAPTER 6 User Programs CHAPTER 7 Designing an Exercise Program The F I T Concept CHAPTER 8 Care and Maintenance CHAPTER 9 Important Safety Instructions SSOZTX Treadmill Owner s Guide 59 TREADBELT LUBRICATION REGULAR CLEANING Lubrication and Cleaning 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 un
36. re in Franklin Gothic in various weights 550ZTX Treadmill Owner s Guide 97 The industry s most modern treadmill manufacturing facility located just outside St Louis Missouri Over 242 000 square feet is dedicated to fitness equipment research design and manufacturing The design and engineering of True treadmills is the result of consultation with medical professionals in the cardiac rehabilitation and orthopedic fields Our service and support personnel work along with our extensive factory trained dealer network to provide fast friendly and knowledgeable response to customer needs Va TRIO rm i Revision 7 2003 Part 00345300 Va USE Founded 1981 865 Hoff Road O Fallon MO 63366 800 426 6570 truefitness com 02003 TRUE FITNESS TECHNOLOGY INC TRUE is a registered trademark of TRUE FITNESS Specifications subject to change
37. roduct such as four interesting pre Features programmed workouts a wide ranging Manual workout mode and displays of distance and calorie accumulation But it also has some unique and useful features that bring you increased convenience comfort and performance S O F T Select actually change the way the treadmill deck feels to your footplants See Chapter 3 poo y 4 550ZTX Treadmill Owner s Guide More on Top Features INTRODUCTION User Programs record up to n three different workouts simply FZTRA_M by using Manual mode the treadmill remembers each one individually so you can use them later as your own custom programmed workout See Chapter 6 Z gt s je g O Z True Touch keys feather light sensitivity eases data entry and control In the HRC and CI models Heart Rate Control the treadmill controls both speed and incline to keep your heart rate in a target zone Nine different workout setups mixed between time or distance based workouts can be saved to use later See Chapter 7 Interval Heart Rate Control a target heart rate work interval is mixed with a reduced workload rest interval and you pick how long each of these is Five different target and interval setups can be saved FTA Cruise Control set your current heart rate as your target heart rate by pressing a single key 550ZTX Treadmill Owner s Guide 5 Z 2 g
38. s Top Features Where to Go From Here CHAPTER 1 Introduction CHAPTER 2 The Console CHAPTER 3 Basic Operation CHAPTER 4 Operation in Greater Detail CHAPTER 5 Heart Rate Control Workouts CHAPTER 6 User Programs CHAPTER 7 Designing an Exercise Program The F l T Concept CHAPTER 8 Care and Maintenance CHAPTER 9 Important Safety Instructions 550ZTX Treadmill Owner s Guide 1 Model Differences INTRODUCTION Your new 550 ZTX treadmill the finest home treadmill ever produced is part of a family of three treadmills with a variety of combinations of features Since this owner s guide covers all three models you might notice explanations of features that are different from your treadmill Z a ja Oo O Z MODEL Here are the differences between the three models DIFFERENCES Programmed P model 10x 25 pixel tri color LED matrix display all four pre set workout programs no heart rate receiver or heart rate control Heart Rate Control HRC model adds four different heart rate control modes Polar heart rate receiver fe T EUE 550ZTX Treadmill Owner s Guide 3 Top Features INTRODUCTION Cardiointeractive Cl model adds larger 14 x 50 pixel tri color LED matrix display motorized S O F T Select deck softness adjustment Z 2 E oO a je x E Z Fa TEE Your 550 ZTX treadmill has all the expected features of a Top premium fitness p
39. se 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 52 550ZTX Treadmill Owner s Guide USING THE F 1 T ConcEPT YOUR FITNESS PROGRAM DETERMINING Your NEEDS Utilizing the F I T Concept DESIGNING AN EXERCISE PROGRAM The F I T 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 NV4IDOYA oO m ea D zZ zZ o gt Zz m x lt m br Q 7 m Calculate your maximum heart rate as a first step in developing your fitness program The formula to calculate average maximum heart rate for one minute is 220 beats per minute minus your age To find y
40. t O gt a je ad For Your Safety INTRODUCTION For your maximum safety and comfort make sure you For Your read Chapter 9 Important Safety Instructions Safety Chapter 2 The Console Describes each console key and Where to display window Go From Here Chapter 3 Basic Operation How to get the treadmill started and stopped calorie consumption estimates heart rate monitoring the S O F T Select system Chapter 4 Operation in Greater Detail All the details of manual and pre set programs Chapter 5 Heart Rate Control Workouts Four different kinds of treadmill controlled heart rate feedback workouts Chapter 6 User Programs You can record your workout to play back as a custom designed workout Chapter 7 Designing an Exercise Program Advice on various ways to use your treadmill in a rewarding exercise regime Chapter 8 Care and Maintenance Basic requirements as well as a simple troubleshooting and diagnostics guide Chapter 9 Important Safety Instructions Make sure you familiarize yourself with this section 550ZTX Treadmill Owner s Guide Where to Go From Here INTRODUCTION Appendix A Target Heart Rate Chart A guide to help you pick an initial target heart rate Appendix B METs Table How speed and incline affect workload expressed in METs Z gt s je U O Z Appendix C METs Explanation and Formulas The metabolic calculations behind en
41. t na la o ES ng lt Lu T 36 550ZTX Treadmill Owner s Guide Four Basic KINDS OF HEART RATE CONTROL WORKOUTS THE Easy STEPS TO A HEART RATE CONTROL WORKOUT Choices During Workout Setup HEART RATE CONTROL WORKOUTS 5 Warm up At the beginning of an HRC workout the treadmill is in full Manual control mode Gradually increase your work level to slowly raise your heart rate to within 10 beats per minute bpm of your target heart rate 6 Heart rate control stage Now the treadmill takes control of speed and incline keeping your heart rate within a few bpm of your target If you are using interval HRC the treadmill alternates between work and rest intervals 7 Cool down At the end of your workout time or distance the treadmill reduces workload by half and goes back into Manual control mode where you directly control your cool down DURING The treadmill can remember five different WORKOUT workout setups each for time and interval based SETUP HRC workouts It stores each set of workout parameters under numbered workouts e g Target HR 1 Target HR 2 Interval HRC 1 etc You can select these in later workouts so you don t have to re enter your workout parameters which tend to stay the same from workout to workout During workout setup if you keep pressing gt you will continue to scroll through the workout setup parameters You can press gt at any time to accept the current parameters
42. the exercise heart rate appropriate for you PROGRAM Warning Consult your doctor to establish the exercise intensity target heart rate zone appropriate for your age and condition before beginning any exercise program m N S aa ui x Lu Z lt 0 z zZ YN pri aa Warm Up Slow and Deliberate Exercise BEGINNING YOUR You are not warmed up until you begin to perspire lightly and EXERCISE breathe more deeply Warming up prepares your heart and PROGRAM other muscles for more intense exercise and helps you avoid premature exhaustion Begin each workout by walking even if you plan to run Start slowly exploring different speeds until you can comfortably sustain your speed A good suggestion is a minimum of three minutes Perspiration on your brow is a good indicator of a thorough warm up The older you are the longer your warm up period should be 54 550ZTX Treadmill Owner s Guide Your F I T Program Continued DESIGNING AN EXERCISE PROGRAM Workout Brisk and Rhythmic Exercise The workout trains and conditions your heart lungs and muscles to operate more efficiently Increase exercise in response to your heart rate to train and strengthen your cardiovascular system Concentrate on moving your arms and legs smoothly Walk naturally and avoid jerking motions that can cause pulled muscles sprained joints and loss of balance Cool Down Slow and Relaxed Exercise WVY90u d Cooling d
43. uide 29 ox lt lu 12 z z o z ln lu o e 30 Pre Set Program Profiles OPERATION IN GREATER DETAIL Hill Interval Workout Green is Incline Red is Speed o ee oo so zo eee Weight Loss Workout Green is Incline Red is Speed Pa 20 32 10 50 Ps Pas Pasas 60 o 24 aa gt gt eo mes gt 5607 e s ao 30 o0 550ZTX Treadmill Owner s Guide Pre Set Program Profiles OPERATION IN GREATER DETAIL Cardiovascular Workout Min Max Min Max Green is Incline Red is Speed es s2 os 60 ss aa o so e ss ae ro a0 e oa sa ro imo o s oo 15 i20 Min Max Min Max Speed Interval Workout Green is Speed 3 26 32 40 60 Red is Incline 4 30 se so 70 Cs oa az cof so e se as 70 90 a aa sa 00 firo o Tas 60 ros 20 Oo TU m ps e zZ Z e ps gt 3 m a TET eT eet ieee tet tee terei 550ZTX Treadmill Owner s Guide 31 chapter five LU Heart Rate Control Workouts In This Chapter HRC Workout Introduction Four Kinds of Heart Rate Control Workouts A The Easy Steps to a Heart Rate Control Workout More Details on Interval HRC Tips on the Warm Up Stage How the HRC System Controls Your Heart Rate Examples of HRC Workouts Cruise Control Examples of Walking Workouts HAPT HAPT R 1 Introduction Examples of Running Workouts R 2 The Cons
44. ut five minutes to get to that point The treadmill operates in a manual control mode during the warm up stage You control both speed and incline You may only increase speed and incline to the preset maximum values entered It is important that you start at a low level of effort and gradually increase your work load over several minutes until you approach your target heart rate This allows your body to adapt to your workout Increasing work load gradually will allow you to enter the heart rate control stage without overshooting your target Warming up too fast may cause you to overshoot your target If this occurs it may take several minutes before the computer software can control your heart rate You may overshoot and undershoot your target for several minutes until stable control is achieved How THE HRC To raise your heart rate in HRC mode speed will always SYSTEM increase until maximum speed is attained followed by incline CONTROLS if incline is used in the workout YOUR HEART RATE To lower your heart rate in the HRC mode incline will always decrease until zero incline is reached followed by speed if incline is used in the workout Speed changes are in 0 1 mph increments Incline changes are in 0 5 incline increments This is equal to between 0 10 and 0 15 METs e E e s 7 TOYINO J1VY 1UV3H 550ZTX Treadmill Owner s Guide 39 O na 7 e J lt aq a oo e a lt Lu
45. ut parameters function displays QJOSUOD JAMO FIOSNOD 3H 310SNOJ IHL cL IIwpeoll XLZOSS op ndyg S JIOUMO CI Cardiointeractive Model Console Message Center Provides workout setup Soft Select Adjustment Express Keys Changes the softness of the Matrix Display instructions and data Instantly change from program treadmill deck y Shows workout progress feedback during workout to program e fe ES c pe po er AAA 20 1408 AA AA CLES Ferm Distance Grade Time Pace Calories METs Speed Miles traveled in 0 01 Incline in percent grade Time remaining in your Time per mile Estimated Energy Miles per mile increments up to in 0 5 increments workout This is at current total calories expenditure hour in 9 99 miles or 0 10 elapsed time in default speed burned rate See 0 10 mile increments past Manual mode or Quick Appendix C increments 10 miles Can also be Start set to count down 9PoN 9AIJ9819JUIOIPALO IItwpe9oll XLZOSS op ndg S IOUMO er HRC Model Console Matrix Display Shows workout progress to program y HIRE Hada ALAM AA TE Distance 4 Grade Miles traveled in 0 01 Incline in percent grade mile increments up to in 0 5 increments 9 99 miles or 0 10 mile increments past 10 miles Can also be set to count down Express Keys Instantly change from program 50 Time Pace Calories METs Speed Time remaining in your Time per mile Esti
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