True Fitness Z5 Elliptical Owner's Manual
Z5 elliptical owner's manual
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- Owner's manual (62 pages) ,
- Owner's manual (110 pages) ,
- Owner's manual (60 pages)
Table of Contents
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It's easy to use your
new elliptical.
p p a a g g e e 3 3
4 - Manual and
Pre-Set Programs
Details on basic
exercise modes.
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Keeping your elliptical
in the best shape.
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Z 5 E l l i p t i c a l O w n e r ' s G u i d e
Table of Contents
Basic operation of
everything except the
console.
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Foolproof heart rate
feedback workouts.
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Be sure to familiarize
yourself with this
section.
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3 - The Display
Describes each key
and data display
feature.
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Advice on using your
elliptical in a
rewarding exercise
program.
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Operational and
physical attributes of
your elliptical.
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Table of Contents
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Summary of Contents for True Fitness Z5 Elliptical
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Page 1: Table Of Contents
1 - Quick Start It’s easy to use your new elliptical. 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. p p a a g g e e 2 2 1 1 7 - Care and Maintenance... -
Page 3: Quick Start
Change Workouts Any Time You Want Quick Start HAPTER HAPTER Riding Your Elliptical 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 Elliptical Specifications HAPTER Z 5 E l l i p t i c a l O w n e r ’... - Page 5 The best way to learn to use the Z5 Elliptical is to keep ET ON pressing keys to see what happens — explore it at your own pace. EMEMBER using the supplied wall transformer. The power input jack is located in the rear of the elliptical.
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Page 7: Riding Your Elliptical
Riding Your Elliptical Using Your Heart Rate to Exercise Getting the Best Results Possible Quick Start HAPTER Riding Your Elliptical 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 Elliptical to control your EIGHT workout 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 the Exercise Arms IDING LLIPTICAL You have three hand and arm options when exercising: Use the upper-body exercise arms. The elliptical's motion will complement your body's natural rhythm, encouraging extra exercise from your upper body and making for an easy exercise balance. Grasp the exercise arms in a position so that you are well- balanced and your arm motion is comfortable.
- Page 11 Other Options IDING LLIPTICAL Use the balance bar. Again, grasp the handles with a relaxed grip. Keep your hands free. Use caution with this method, as this requires good balance and exercise form. Many exercisers use all three options during their workout. Z 5 E l l i p t i c a l O w n e r ’...
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Page 12: Monitoring Your Heart Rate
You might want to try breathing deeper and more frequently to see if it helps your exercise regime. The Z5 Elliptical can monitor your heart rate using a chest strap that transmits your heart rate to the elliptical via radio. - Page 13 When you wear a Polar® or compatible transmitter strap, the HEST TRAP elliptical will display your heart rate as a digital beats-per- EART minute (bpm) readout. ONITORING 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 Elliptical 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 Elliptical Specifications HAPTER Z 5 E l l i p t i c a l O w n e r ’ s G u i d e chapter three The Display In This Chapter:...
- Page 17 Your Display ISPLAY The elliptical display has two jobs: to let you control the ISPLAY elliptical 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 E l l i p t i c a l O w n e r ’...
- Page 18 The Upper Panel ISPLAY Z 5 E l l i p t i c a l O w n e r ’ s G u i d e...
- Page 19 The Lower Panel ISPLAY Z 5 E l l i p t i c a l O w n e r ’ s G u i d e...
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Page 21: Program Profiles
Manual and Pre-Set How Your Elliptical Controls Your Workout Quick Start HAPTER HAPTER Riding Your Elliptical 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 Elliptical Specifications HAPTER... - Page 23 Manual mode changes workload in roughly 10-watt ANUAL increments. The faster you pedal, the more power is required, just like walking or riding an outdoor bike. Three different preset programs are available: ROGRAMS The Random program creates a different program profile each time you press the Sixteen different levels are available to change the difficulty of a program.
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Page 24: Weight Loss
Program Profiles ANUAL AND Z 5 E l l i p t i c a l 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 E l l i p t i c a l O w n e r ’ s G u i d e... -
Page 27: Heart Rate Control
Heart Rate Control Quick Start HAPTER HAPTER Riding Your Elliptical 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 Elliptical Specifications HAPTER Z 5 E l l i p t i c a l O w n e r ’ s G u i d e chapter five In This Chapter: Constant HRC... - Page 29 Constant HRC EART ONTROL True's heart rate control (HRC) workout lets the elliptical ONSTANT monitor 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 30 HRC Options and Information EART ONTROL The Z5 Elliptical has two types of heart rate control: Constant: pick a target heart rate, and the elliptical will control your workout from the very beginning so that you reach your target within five to seven minutes.
- Page 31 Target Heart Rate Chart EART ONTROL ARGET EART HART Z 5 E l l i p t i c a l O w n e r ’ s G u i d e...
- Page 32 Heart Rate Control Programs EART ONTROL Constant HRC is the best-known type of HRC, and is the easiest to use. The elliptical 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 33 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 elliptical will exit the HRC workout into a manual workout.
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Page 35: Important Safety Instructions
Creating an Exercise Establishing and Maintaining Fitness Quick Start HAPTER HAPTER Riding Your Elliptical 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 Elliptical Specifications HAPTER Z 5 E l l i p t i c a l O w n e r ’... - Page 37 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 38 More F.I.T. Concept Overview REATING AN XERCISE regular exercise. Never exceed your target heart rate zone. Increase the workload on the elliptical 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 39 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 Elliptical. ITNESS Using the elliptical regularly may increase the ability of your ROGRAM...
- Page 40 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 41 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 42 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 43 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 44 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 47 Maintenance How to Care for Your Elliptical Quick Start HAPTER HAPTER Riding Your Elliptical 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 Elliptical Specifications HAPTER Z 5 E l l i p t i c a l O w n e r ’...
- Page 49 LLIPTICAL After every workout: Perspiration should be wiped from the control console, shrouds. Weekly: Wipe down your Z5 Elliptical once a week with a water-dampened soft cloth. Make sure to remove any debris from the footskate track. Expert service and maintenance at a reasonable cost are available through your factory-trained, authorized True Fitness dealer.
- Page 51 Important Safety Quick Start HAPTER HAPTER Riding Your Elliptical 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 Elliptical Specifications HAPTER Z 5 E l l i p t i c a l O w n e r ’ s G u i d e chapter eight Instructions In This Chapter:...
- Page 53 Review for Your Safety MPORTANT AFETY NFORMATION When using this exercise elliptical, basic precautions should always be followed, including the following: Read all instructions before using this exercise elliptical. 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 54 Review for Your Safety MPORTANT AFETY NFORMATION Other safety precautions: Close supervision is necessary when this exercise elliptical is being used by or near children, or disabled persons. Use this exercise elliptical only for its intended use as described in this manual. Do not use attachments not recommended by the manufacturer.
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Page 57: Elliptical Specifications
Specifications Quick Start HAPTER HAPTER Riding Your Elliptical 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 Elliptical Specifications HAPTER Z 5 E l l i p t i c a l O w n e r ’ s G u i d e chapter nine Elliptical In This Chapter:... - Page 59 Workload Range: 30 - 350 watts. PECIFICATIONS Weight: 365 pounds Maximum User Weight: 300 pounds. Workload Control System: Physical Specifications Z5.1: self-generating electromagnetic braking. electromechanically adjustable eddy current braking. Z 5 E l l i p t i c a l O w n e r ’ s G u i d e PECIFICATIONS...