True Fitness Z5 Owner's Manual
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True Fitness Z5 Owner's Manual

True Fitness Z5 Owner's Manual

True fitness owner's guide bike z5
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See also: Owner's Manual
It's easy to use your
new bike.
p p a a g g e e 3 3
4 - Manual and
Details on basic
exercise modes.
p p a a g g e e 2 2 1 1
7 - Care and
Maintenance
Keeping your bike in
the best shape.
p p a a g g e e 4 4 9 9
Z 5 B i k e O w n e r ' s G u i d e

Table of Contents

2 - Riding Your
Bike
Basic operation of
everything except the
console.
p p a a g g e e 7 7
5 - Heart Rate
Control
Foolproof heart rate
feedback workouts.
p p a a g g e e 2 2 9 9
8 - Important
Safety Instructions
Be sure to familiarize
yourself with this
section.
p p a a g g e e 5 5 3 3
Describes each key
and data display
feature.
p p a a g g e e 1 1 5 5
6 - Creating an
Exercise Plan
Advice on using your
bike in a rewarding
exercise program.
p p a a g g e e 3 3 7 7
9 - Bike
Specifications
Operational and
physical attributes of
your bike.
p p a a g g e e 5 5 9 9

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Summary of Contents for True Fitness Z5

  • Page 1 1 - Quick Start It’s easy to use your Basic operation of new bike. everything except the p p a a g g e e 3 3 4 - Manual and Pre-Set Programs Details on basic Foolproof heart rate exercise modes. feedback workouts.

  • Page 3: Quick Start

    Change Workouts Any Time You Want Quick Start HAPTER HAPTER Riding Your Bike The Display HAPTER Manual and Pre-Set Programs HAPTER Heart Rate Control HAPTER Designing an Exercise Program HAPTER Care and Maintenance HAPTER Important Safety Instructions HAPTER Bike Specifications HAPTER Z 5 B i k e O w n e r ’...
  • Page 5 The best way to learn to use the Z5 Bike is to keep pressing ET ON keys to see what happens — explore it at your own pace. EMEMBER supplied wall transformer. The power input jack is located on the lower right side of the bike.
  • Page 7 Riding Your Bike Using Your Heart Rate to Exercise Getting the Best Results Possible Quick Start HAPTER Riding Your Bike HAPTER The Display HAPTER Manual and Pre-Set Programs HAPTER Heart Rate Control HAPTER Creating an Exercise Plan HAPTER Care and Maintenance HAPTER Important Safety Instructions HAPTER...
  • Page 9 Set your weight before every workout. This ETTING allows the Z5 Bike to control your workout EIGHT more effectively. The body weight setting does not affect the calorie expenditure calculation. Unlike treadmills or other weight-bearing exercises, calories burned during exercise biking does not change with different body weights.
  • Page 10 Using Your Heart Rate During Exercise IDING Riders are most efficient if they place the ball of their foot in the center of the pedal. Most riders will find a comfort/efficiency sweet spot at a pedal cadence around 80 rpm. More serious riders desiring maximum performance typically pedal at around 100 rpm.
  • Page 11 Using the Chest Strap IDING The Z5 Bike can monitor your heart rate using a chest strap ONITORING that transmits your heart rate to the bike via radio. EART Although your bike functions fine without using the heart rate monitoring feature, this kind of monitoring gives you valuable feedback on your effort level.
  • Page 12 Getting the Best Results Possible IDING When you wear a Polar® or compatible transmitter strap, the bike 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 below).
  • Page 15 Quick Start HAPTER HAPTER Riding Your Bike The Display HAPTER Manual and Pre-Set Programs HAPTER Heart Rate Control HAPTER Creating an Exercise Plan HAPTER Care and Maintenance HAPTER Important Safety Instructions HAPTER Bike Specifications HAPTER Z 5 B i k e O w n e r ’ s G u i d e chapter three The Display In This Chapter:...
  • Page 17 Your Display ISPLAY The bike display has two jobs: to let you control the bike ISPLAY 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 Z 5 B i k e O w n e r ’...
  • Page 18 The Upper Panel ISPLAY Z 5 B i k e O w n e r ’ s G u i d e...
  • Page 19 The Lower Panel ISPLAY Z 5 B i k e O w n e r ’ s G u i d e...

  • Page 21: Program Profiles

    Manual and Pre-Set How Your Bike Controls Your Workout Quick Start HAPTER HAPTER Riding Your Bike The Display HAPTER HAPTER Manual and Pre-S S et Programs Heart Rate Control HAPTER Creating an Exercise Plan HAPTER Care and Maintenance HAPTER Important Safety Instructions HAPTER Bike Specifications HAPTER...
  • Page 23 Manual control mode changes workload in 10-watt increments. ANUAL 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." Three different preset programs are available: ROGRAMS The Random program creates a different program profile each...

  • Page 24: Weight Loss

    Program Profiles ANUAL AND Z 5 B i k e O w n e r ’ s G u i d e ROGRAMS C-V Workout Weight Loss ROGRAM ROFILES...

  • Page 25: Hill Interval

    Program Profiles ANUAL AND ROGRAMS Hill Interval Z 5 B i k e O w n e r ’ s G u i d e...
  • Page 26 How Your Bike Controls Your Workout ANUAL AND The Z5 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.

  • Page 29: Heart Rate Control Programs

    Heart Rate Control Quick Start HAPTER HAPTER Riding Your Bike The Display HAPTER Manual and Pre-Set Programs HAPTER Heart Rate Control HAPTER Creating an Exercise Plan HAPTER Care and Maintenance HAPTER Important Safety Instructions HAPTER Bike Specifications HAPTER Z 5 B i k e O w n e r ’ s G u i d e chapter five In This Chapter: Constant HRC...
  • Page 31 Constant HRC EART ONTROL True's heart rate control (HRC) workout lets the bike monitor ONSTANT 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.
  • Page 32 HRC Options and Information EART ONTROL The Z5 Bike has two types of heart rate control: 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.
  • Page 33 Target Heart Rate Chart EART ONTROL ARGET EART HART Z 5 B i k e O w n e r ’ s G u i d e...
  • Page 34 Heart Rate Control Programs EART ONTROL Constant HRC is the best-known type of HRC, and is the easiest to use. The bike will gradually raise your heart rate so that you reach your target within 5 to 7 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.
  • Page 35 Important Points About HRC EART ONTROL The heart rate monitor transmitter strap should be worn MPORTANT according to the guidelines in Chapter 2. OINTS BOUT EART If the transmitter strap is adjusted or moved while exercising, ONTROL 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.

  • Page 37: Weight Management

    Creating an Exercise Establishing and Maintaining Fitness Quick Start HAPTER HAPTER Riding Your Bike The Display HAPTER Manual and Pre-Set Programs HAPTER Heart Rate Control HAPTER Creating an Exercise Plan HAPTER Care and Maintenance HAPTER Important Safety Instructions HAPTER Bike Specifications HAPTER Z 5 B i k e O w n e r ’...
  • Page 39 The workout portion of your exercise program consists of HAT IS THE F.I.T. three major variables: Frequency, Intensity, and Time. ONCEPT 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.
  • Page 40 More F.I.T. Concept Overview REATING AN XERCISE 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. METs One MET is the amount of energy your body uses when you're resting.
  • Page 41 Utilizing the F.I.T. Concept REATING AN XERCISE The F.I.T. concept is designed to help you begin a program SING THE F.I.T. C tailored to your needs. You may wish to keep an exercise log ONCEPT to monitor your progress. You can get valuable fitness benefits from your True Bike. ITNESS Using the bike regularly may increase the ability of your heart ROGRAM...
  • Page 42 Beginning Your F.I.T. Program REATING AN XERCISE 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.
  • Page 43 Your F.I.T. Program Continued REATING AN XERCISE 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 exercising smoothly. Cool-Down: Slow and Relaxed Exercise Cooling down relaxes your muscles and gradually lowers your heart rate.
  • Page 44 Establishing and Maintaining Fitness REATING AN XERCISE If you can sustain 12 but not 20 continuous minutes of exercise in your target heart rate zone: 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.
  • Page 45 Weight Management REATING AN XERCISE Consistent aerobic exercise will help you change your body ANAGING composition by lowering your percentage of body fat. If EIGHT 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.
  • Page 46 A Sports Training Program REATING AN XERCISE When you are training to improve strength and performance: Exercise 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.
  • Page 49 Maintenance Quick Start HAPTER HAPTER Riding Your Bike The Display HAPTER Manual and Pre-Set Programs HAPTER Heart Rate Control HAPTER Creating an Exercise Plan HAPTER Care and Maintenance HAPTER Important Safety Instructions HAPTER Bike Specifications HAPTER Z 5 B i k e O w n e r ’ s G u i d e chapter seven Care and In This Chapter:...
  • Page 51 After every workout: Perspiration should be wiped from the control console, contact heart rate pads, shrouds, and seat. Weekly: Wipe down your Z5 Bike once a week with a water- dampened soft cloth. On the contact heart rate pads, use a glass cleaning solution.
  • Page 53 Important Safety Quick Start HAPTER HAPTER Riding Your Bike The Display HAPTER Manual and Pre-Set Programs HAPTER Heart Rate Control HAPTER Creating an Exercise Plan HAPTER Care and Maintenance HAPTER Important Safety Instructions HAPTER Bike Specifications HAPTER Z 5 B i k e O w n e r ’ s G u i d e chapter eight Instructions In This Chapter:...
  • Page 55 Review for Your Safety MPORTANT AFETY NFORMATION When using this exercise bike, basic precautions should always be followed, including the following: 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:...
  • Page 56 Review for Your Safety MPORTANT AFETY NFORMATION 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.
  • Page 59 Bike Specifications Quick Start HAPTER HAPTER Riding Your Bike The Display HAPTER Manual and Pre-Set Programs HAPTER Heart Rate Control HAPTER Creating an Exercise Plan HAPTER Care and Maintenance HAPTER Important Safety Instructions HAPTER Bike Specifications HAPTER Z 5 B i k e O w n e r ’ s G u i d e chapter nine In This Chapter: Physical Specifications...
  • Page 61 Workload Control System: Physical Specifications Recumbent: 180 pounds. Upright: 160 pounds. Z7: self-generating electromagnetic braking. Z5: electromechanically adjustable eddy current braking. Z 5 B i k e O w n e r ’ s G u i d e PECIFICATIONS...

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