True Z8.1e Owner's Manual
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True Z8.1e Owner's Manual

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S
U
:
TARTING
P
D
Y
URING
OUR
W
:
ORKOUT
P
Y
AUSING
OUR
W
:
ORKOUT
Quick Start: Get on and Ride!
(Table of Contents Begins on Following Page)
Begin pedaling. The display will start up in
Q
S
into a manual workout by pressing
UICK
TART
S
D
ELECT A
IFFERENT
Press program keys more than once for more programs.
A
E
S
CCEPT
ACH
ETTING AND
pressing
. Enter your personal data — weight, age, and
sex — for best results.
B
Y
W
EGIN
OUR
ORKOUT
A
Y
E
DJUST
OUR
XERCISE
or the numeric keys.
V
D
D
IEW
IFFERENT
key
repeatedly.
C
W
HANGE
ORKOUTS
or by pressing the Workout Setup key
different workout.
S
D
ELECT
IFFERENT
Speedometer key
The elliptical will retain your workout data for about 15
seconds after you stop pedaling.
Z 8 . 1 e E l l i p t i c a l O w n e r ' s G u i d e
W
by pressing the program keys.
ORKOUT
M
OVE TO THE
by pressing
W
ORKLOAD
D
by pressing the Change Display
ISPLAY
ATA
on-the-fly by pressing other program keys,
S
D
PEEDOMETER
ATA
.
W
ORKOUT
N
O
EXT
NE
at any time.
by using the
for a completely
by pressing the
S
.
ETUP
.
by
or
keys

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  • Page 1 Quick Start: Get on and Ride! (Table of Contents Begins on Following Page) TARTING Begin pedaling. The display will start up in ORKOUT ETUP into a manual workout by pressing UICK TART by pressing the program keys. ELECT A IFFERENT ORKOUT Press program keys more than once for more programs.

  • Page 2: Table Of Contents

    Table of Contents 1 - Introduction 2 - Riding Your 3 - The Display Elliptical Describes each key and Describes and guides Basic operation of data display feature. you to key features. everything except the console. page 5 page 13 page 23 4 - How the 5 - Workout...
  • Page 3 Appendix A Appendix B Appendix C Maximum Heart Rate Maximal Oxygen Uptake Details on How the and Target Heart Rate and METs Z8.1e Elliptical Controls Your Exercise Intensity page 141 page 147 page 153 Appendix D Appendix E Bibliography American College of...

  • Page 5: Introduction

    chapter one Introduction In This Chapter: Top Features Fancy Features Basic Features Introduction HAPTER HAPTER Riding Your Elliptical HAPTER Designing Your Own Workout The Display Fitness Test HAPTER HAPTER How the Elliptical Controls Your Exercise Other Functions HAPTER HAPTER Workout Setup Creating an Exercise Plan HAPTER HAPTER...
  • Page 7 Top Features NTRODUCTION Your new Z8.1e Elliptical console, the Z-Console, is the most NTRODUCTION sophisticated exercise computer in the fitness industry. Even the simplest operation, Manual Control, works in a special and useful way. But the Z-Console is also extremely easy to use;...
  • Page 8 Fancy Features NTRODUCTION Calorie Goal: Tell the elliptical how many calories you want to burn and how long you want to work out, and the elliptical figures out what workloads you need to maintain — including warmup and cool down. Constant Heart Rate Control: The elliptical takes you to your target heart rate within five to eight minutes, then keeps you there.
  • Page 9 Fancy Features (Cont.) NTRODUCTION Happy Workout: Exaggerated power input allows the elliptical to be demonstrated at world-class speeds without the tough workload. Gender-compensated Workload Control: Uses ACSM- documented gender differences to allow men and women to compare workouts fairly. ECG Waveform Display: Graphically display your actual heart rate signature, just for fun.
  • Page 10 Basic Features NTRODUCTION Three-mode Manual Control: MET-based, Runner’s Mode, or ASIC 10-watt increments. EATURES UNCTIONS YOU Four Pre-set Programs: Easy intervals, speed intervals, rolling EXPECT TO GET hills, and one big hill. CSAFE Network Communications: Full Level 3 compliance to work with CSAFE hosts.

  • Page 13: Riding Your Elliptical

    chapter two Riding Your Elliptical In This Chapter: Getting Started on Your Elliptical Riding Form Monitoring Your Heartrate Chest Strap Use Contact Heart Rate Use Getting the Most From HRC Introduction HAPTER HAPTER Riding Your Elliptical HAPTER Designing Your Own Workout The Display Fitness Test HAPTER...
  • Page 15 Getting Comfortable IDING LLIPTICAL Set your weight before every workout. This ETTING Variations in human allows the Z8.1e Elliptical to control your EIGHT exercise efficiency are workout more effectively. another potential source of error, with The body weight setting does not affect the differences of plus or calorie expenditure calculation.
  • Page 16 Using the Exercise Arms IDING LLIPTICAL You have three hand and arm options when exercising: SING THE XERCISE 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.
  • Page 17 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 8 .

  • Page 18: Monitoring Your Heart Rate

    You might want to try breathing deeper and more frequently to see if it helps your exercise regime. The Z8.1e Elliptical can monitor your heart rate using a chest ONITORING strap that transmits your heart rate to the elliptical via radio.
  • Page 19 Chest Strap Use IDING LLIPTICAL 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 Examples of Heart Rates directly against your skin, about one Found in Daily Life inch below the pectoral muscles/breast...

  • Page 20: Contact Heart Rate

    Contact Heart Rate IDING LLIPTICAL LLIPTICAL The contact heart rate system lets you monitor your heart rate ONTACT without wearing a strap. EART (CHR) Gently grasp the contact heart rate pads A Note on CHR as shown below. Accuracy CHR monitoring may be a bit less accurate than a chest strap, since the heart rate signals are...
  • Page 21 For Best Results IDING 1. Exercise with smooth body motions. ESULTS 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.
  • Page 23 chapter three The Display In This Chapter: Keypad Layout What the Keys Do Data Display Options How to Read Your Display Workout Setup Display ECG Waveform Display Understanding the ECG Signal For Your Own Edification Introduction HAPTER HAPTER Riding Your Elliptical HAPTER Designing Your Own Workout The Display...
  • Page 25 Keypad Layout ISPLAY Z 8 . 1 e E l l i p t i c a l O w n e r ’ s G u i d e...
  • Page 26 What the Keys Do ISPLAY Speedometer: Changes data assigned to thermometer speedometer. Any non-accumulating data can be assigned. Workout Setup: Switches into Workout Setup mode. Workload is reduced and all data accumulation is paused while in Workout Setup. Change Display: Changes data display format. Workload: Adjusts workload higher and lower.
  • Page 27 What the Keys Do ISPLAY Heart Rate Control: Changes between Constant and Interval. See Chapter 8. Calorie Goal: Selects the Calorie Goal workout. See Chapter 9. Intervals: Cycles through Easy, Sport, and Custom. See Chapter 7. Hill Programs: Cycles through Rolling and One Big Hill. See Chapter 7.
  • Page 28 Data Display Options ISPLAY ISPLAY Easy Z 8 . 1 e E l l i p t i c a l O w n e r ’ s G u i d e...
  • Page 29 Data Display Options ISPLAY Expert One Expert Two Z 8 . 1 e E l l i p t i c a l O w n e r ’ s G u i d e...
  • Page 30 How to Read Your Display ISPLAY Speed: In any workout mode, the elliptical estimates how fast OW TO you would be traveling during outdoor exercise, using your ISPLAY pedal power, cadence, and body weight to make this calculation. See Chapter 4 for more details. Level: In all other workout modes, indicates which workout level is selected.
  • Page 31 Workout Setup Display ISPLAY Running Equivalent: If your exercise work were being used for running or walking, this would be your pace in time per mile. Thermometer Speedometer: This simulates an analog vertical speedometer. It always starts out displaying speed, but you can switch it to display many other readouts, such as heart rate, calories per hour, watts, METs, and equivalent running speed.
  • Page 32 ECG Waveform Display ISPLAY The Z-Console's ECG waveform display The vertical size (ampli- is fun and interesting feedback of your tude) of the Z-Console AVEFORM waveform is NOT indica- heart's actual electrical signature, ISPLAY tive of heart strength or called an electrocardiogram (ECG). It's health.
  • Page 33 Understanding the ECG Signal ISPLAY The various shapes in an ECG are a side- NDERSTANDING Why not E "K" G? effect of the electrical control signals The electrocardiograph the heart generates to fire its muscles in IGNAL (the device which pro- the right sequence.
  • Page 34 For Your Own Edification ISPLAY OR EDUCATIONAL PURPOSES ONLY The ECG waveform has a predictable shape, and professional DIFICATION ECG analysts give each part of that shape a letter-name. The names go in alphabetical order across the waveform, from P to U. The most visible part of the waveform is the combination of the Q, R, and S waves, technically called the QRS complex.
  • Page 37 chapter four How the Elliptical Controls Your Exercise In This Chapter: Personal Power Workload Control Details Introduction HAPTER HAPTER Riding Your Elliptical HAPTER Designing Your Own Workout The Display Fitness Test HAPTER HAPTER How the Elliptical Controls Your Exercise Other Functions HAPTER HAPTER Workout Setup...
  • Page 39 Personal Power is a new kind of control system that makes the Z8.1e Elliptical feel the same to every rider. This system is used in almost every workout program. Personal Power works by adjusting workload for each level based on body weight entered by the rider.
  • Page 40 Workload Control Details OW THE LLIPTICAL LLIPTICAL ONTROLS XERCISE Different size riders cause Personal Power to shift the workload value for each level (in Manual) or the entire ERSONAL program profile (in pre-set programs) up or down. This means OWER the lowest available workload for a 300-pound rider is higher FFECTS EVEL...

  • Page 43: Workout Setup

    chapter five Workout Setup In This Chapter: Setting Up Your Workout During Your Workout Smart Start Introduction HAPTER HAPTER Riding Your Elliptical HAPTER Designing Your Own Workout The Display Fitness Test HAPTER HAPTER How the Elliptical Controls Your Exercise Other Functions HAPTER HAPTER Workout Setup...

  • Page 45: Setting Workout

    Setting Up Your Workout ORKOUT ETUP Workout Setup is available both before and during your ETTING workout. In Workout Setup: ORKOUT You can easily edit all the available options of each workout. You see a Workout Preview graphic with a representation of how your workout progress will look.

  • Page 46: Fitness

    During Your Workout ORKOUT ETUP URING During your workout, press to go back to Workout Setup ORKOUT as often as you like to change settings or even set up an entirely different workout. While in Workout Setup, pedal resistance is reduced. If you change programs during your workout, Workout Setup assumes you want to enter the new program at the same place you left the old one.
  • Page 47 Smart Start ORKOUT ETUP Smart Start works in the background MART TART "S " during Workout Setup, assisting you by AND NOT "G " ENDER IN THE suggesting useful settings for each ORKOUT ETUP CREEN workout parameter. Some of the advanced workouts have quite a few Most usage guides say options, and it's not always obvious...

  • Page 49: The Display

    chapter six Manual Control In This Chapter: Runner’s Mode Personal Power Fine Control Introduction HAPTER HAPTER Riding Your Elliptical HAPTER Designing Your Own Workout The Display Fitness Test HAPTER HAPTER How the Elliptical Controls Your Exercise Other Functions HAPTER HAPTER Workout Setup Creating an Exercise Plan HAPTER...
  • Page 51 Runner’s Mode ANUAL ONTROL Manual control can operate three different ways: Runner’s NTRODUCTION Mode, Personal Power fine control, and 10-watt mode. In all modes, change levels either by using the keys, or entering a workload level with the numeric keys and pressing ’...
  • Page 52 Personal Power Fine Control ANUAL ONTROL This manual control mode has 77 different levels (for a 150- ERSONAL pound rider), allowing you to fine-tune your workout. Since OWER Personal Power is used, the number of levels available ONTROL decreases for larger riders (see Chapter 4, How the Elliptical Controls Your Exercise).
  • Page 55 chapter seven Pre-Set Programs In This Chapter: Program Choices Hill Program Profiles Interval Program Profiles How Program and Segment Levels Affect METs How Your Weight Affects Workload Custom Intervals Introduction HAPTER HAPTER Riding Your Elliptical HAPTER Designing Your Own Workout The Display Fitness Test HAPTER...
  • Page 57 Program Choices ROGRAMS Just like manual control, the hill and interval programs ILL AND compensate for different body weights. NTERVAL ROGRAMS The two hill programs are: Each workout segment can have a value between 1 and 8. The overall workout can Rolling Hills, a series of gently be adjusted to 16 possible changing workloads.
  • Page 58 Hill Program Profiles ROGRAMS ROGRAM ROFILES Rolling Hills One Big Hill Z 8 . 1 e E l l i p t i c a l O w n e r ’ s G u i d e...
  • Page 59 Interval Program Profiles ROGRAMS NTERVAL ROGRAM ROFILES Easy Intervals Sport Intervals Z 8 . 1 e E l l i p t i c a l O w n e r ’ s G u i d e...
  • Page 60 How Program and Segment Levels Affect METs ROGRAMS ROGRAM AND EGMENT METs EVELS FFECT Z 8 . 1 e E l l i p t i c a l O w n e r ’ s G u i d e...
  • Page 61 How Your Weight Affects Workload ROGRAMS EIGHT Workload Workload FFECTS in Watts in Watts ORKLOAD Z 8 . 1 e E l l i p t i c a l O w n e r ’ s G u i d e...
  • Page 62 Custom Intervals ROGRAMS ROGRAM Program Level Four EVEL FFECTS ANGE OF ORKLOAD The starting intensity, range of intensities, and overall intensity all increase as program Program Level One level increases. Time Note that time of workout is the same Since interval training is a common type of workout, the Z- USTOM Console has an extra-easy way to create a custom interval NTERVALS...

  • Page 65: Heart Rate Control

    chapter eight Heart Rate Control In This Chapter: Introduction to HRC Types of HRC Constant and Interval HRC Cruise Control Important Points About HRC Introduction HAPTER HAPTER Riding Your Elliptical HAPTER Designing Your Own Workout The Display Fitness Test HAPTER HAPTER How the Elliptical Controls Your Exercise Other Functions...
  • Page 67 Introduction to HRC EART ONTROL True's heart rate control (HRC) workouts let the elliptical monitor your relative exercise intensity by way of your heart SEFUL rate, then automatically adjust the workload to keep you at your target heart rate and thus your desired exercise intensity.

  • Page 68: Control

    Types of HRC EART ONTROL The Z8.1e Elliptical has three types of heart rate control: YPES OF Constant: pick a target heart rate, and the elliptical will control your workout from the very beginning so that you reach your target within 5 to 7 minutes.
  • Page 69 Constant HRC EART ONTROL This is the best-known type of HRC, and is the easiest to use. ONSTANT The elliptical will gradually raise your heart rate so that you reach your target within five to seven minutes. It keeps you there until 2.5 minutes before the end of your workout time, then reduces workload by half for a cooldown.
  • Page 70 Interval HRC EART ONTROL This allows you to do a classic interval workout with the NTERVAL elliptical controlling all workloads, including the rest segments. After reaching your work target just like in Constant HRC, the workload is immediately reduced by 65%, then controlled so you reach your rest target within about three minutes.
  • Page 71 Cruise Control EART ONTROL This is the simplest way to enter Constant HRC training. While RUISE in manual or any program you can enter Constant HRC by ONTROL 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.
  • Page 72 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. The transmitter strap sends a low-level radio signal to the elliptical, so interference from other radio and sound waves (including everything from cordless telephones to...

  • Page 75: Calorie Goal Workout

    chapter nine Calorie Goal Workout In This Chapter: Setting Up a Calorie Goal Workout Introduction HAPTER HAPTER Riding Your Elliptical HAPTER Designing Your Own Workout The Display Fitness Test HAPTER HAPTER How the Elliptical Controls Your Exercise Other Functions HAPTER HAPTER Workout Setup Creating an Exercise Plan...
  • Page 77 Setting Up a Calorie Goal Workout ALORIE ORKOUT Calorie Goal lets you pick a total number of calories and ETTING workout time, then calculates a steady-state exercise at a work ALORIE level (Cruising Watts) so that you reach your target total ORKOUT calories at the end of a 2.5-minute cooldown.
  • Page 78 Visual Explanation ALORIE ORKOUT ALORIE ORKOUT RAPH Z 8 . 1 e E l l i p t i c a l O w n e r ’ s G u i d e...
  • Page 81 chapter ten Designing Your Own Workout In This Chapter: Creating Your Own Workout Custom Intervals Introduction HAPTER HAPTER Riding Your Elliptical HAPTER Designing Your Own Workout The Display Fitness Test HAPTER HAPTER How the Elliptical Controls Your Exercise Other Functions HAPTER HAPTER Workout Setup...

  • Page 83: Your Workout Goal

    Creating Your Own Workout ESIGNING ORKOUT There are two basic ways to create your REATING own custom workout: have the Z8.1e To program an Elliptical record your level settings interval workout, see ORKOUT during a manual workout, or enter the Custom Intervals workout levels directly with the keypad.
  • Page 84 Creating a Custom Program ESIGNING ORKOUT Press Advanced Options until Custom Program 1, 2, or USTOM 3 is displayed. ROGRAMS Use the keys to select the type of custom program: scale, fixed, record, or repeat. Press Enter your personal information. Enter your desired workout time.
  • Page 85 Custom Programs in Depth ESIGNING ORKOUT Scale: simply enter the work level for any number of segments USTOM between 1 and 60. The progress display shows you how it is ROGRAMS IN scaling each segment to span the entire workout time. EPTH Fixed: for each segment, enter the segment length (between 5 and 90 seconds) and segment workload, up to 60 segments.
  • Page 86 Custom Intervals ESIGNING ORKOUT Record: enter your desired workout time and starting workload. Press when you are ready to record; you do not need to press and hold the key. A custom Record program is only saved if the entire workout time is completed. Repeat: for each segment, and a maximum of ten segments, enter the segment length (between 5 and 99 seconds) and segment workload.
  • Page 87 Custom Intervals ESIGNING ORKOUT Since interval training is a common type of workout, the USTOM Z-Console has an extra-easy way to enter a custom interval NTERVALS program. After selecting Custom Intervals with the Intervals ALSO DESCRIBED IN button , pick the work segment and rest segment HAPTER durations, then pick the work and rest segment exercise levels.
  • Page 89 chapter eleven Fitness Test In This Chapter: Introduction and How to Test Yourself Proper Preparation and Behavior How the Test Works How to Use Your Results Test Specific Issues Introduction HAPTER HAPTER Riding Your Elliptical HAPTER Designing Your Own Workout The Display Fitness Test HAPTER...
  • Page 91 Introduction and How to Test Yourself ITNESS The Z8.1e Elliptical fitness test is an improved implementation NTRODUCTION of the YMCA protocol fitness test, as described in the ACSM Guidelines, Appendix D. (See Bibliography.) The elliptical must monitor your heart rate accurately throughout, so you should use a wireless transmitter strap instead of the contact heart rate pads (see Chapter 2).
  • Page 92 Proper Preparation and Behavior ITNESS You should: ROPER REPARATION Stay as relaxed as possible during the test, breathing EHAVIOR smoothly and regularly. Be dressed in comfortable workout clothes and riding in a room with comfortable air temperature and humidity. You should not: Eat within three hours prior to testing, but you should not be hungry, either.
  • Page 93 How the Test Works ITNESS The test consists of four three-minute stages. Stage one is a OW THE warmup stage. Stages two, three, and four are at ever- ORKS increasing workloads, with your heart rate measured during the second and third minute of each stage. (If the two heart rate samples in a given stage are separated by more than 6 bpm, that stage is extended for an additional minute.) The heart rate measured during the last minute of each stage...
  • Page 94 How to Use Your Results ITNESS The best way to use the results of a fitness test is to track OW TO your progress in an exercise program. Test yourself about ESULTS every two weeks, under closely similar conditions. You can also use the results of a fitness test to find how you compare with an average population.
  • Page 95 15% compared to a laboratory maximal test. (See Swain and SSUES Leutholtz, Metabolic Calculations, page 63). The results on the Z8.1e Elliptical should be somewhat better since it uses an improved maximum heart rate formula (see Appendix A). The repeatability accuracy, from test to test with the same test...

  • Page 97: Other Functions

    chapter twelve Other Functions In This Chapter: Other Fun Stuff Introduction HAPTER HAPTER Riding Your Elliptical HAPTER Designing Your Own Workout The Display Fitness Test HAPTER HAPTER How the Elliptical Controls Your Exercise Other Functions HAPTER HAPTER Workout Setup Creating an Exercise Plan HAPTER HAPTER Manual Control...

  • Page 99: Happy Workout, Attract

    Other Fun Stuff THER UNCTIONS Happy Workout: This allows riders to perform a virtual (i.e., APPY imaginary) world-class workout. The elliptical thinks the rider ORKOUT is generating six times as much power as he really is, and all the related workout data like speed and calories are LECTRONIC accelerated as a result.
  • Page 101 chapter thirteen Creating an Exercise Plan In This Chapter: The F.I.T. Concept Defined Utilizing the F.I.T. Concept Beginning Your F.I.T. Program Establishing and Maintaining Fitness Weight Management A Sports Training Program Introduction HAPTER HAPTER Riding Your Elliptical HAPTER Designing Your Own Workout The Display Fitness Test HAPTER...
  • Page 103 The F.I.T. Concept Defined REATING AN XERCISE 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.
  • Page 104 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 105 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 Z8.1e ITNESS Elliptical. Using the elliptical regularly may increase the ability ROGRAM of your heart and lungs to supply oxygen and nutrients to exercising muscles over an extended period of time.
  • Page 106 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 107 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 108 Establishing and Maintaining Fitness REATING AN XERCISE If you can sustain 12 but not 20 continuous minutes of STABLISHING exercise in your target heart rate zone: EROBIC ITNESS 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 109 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 110 A Sports Training Program REATING AN XERCISE PORTS When you are training to improve strength and performance: RAINING 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.

  • Page 113: Setup Mode

    chapter fourteen Setup Mode In This Chapter: How to Get Into Setup Mode Customizable Options Odometers Introduction HAPTER HAPTER Riding Your Elliptical HAPTER Designing Your Own Workout The Display Fitness Test HAPTER HAPTER How the Elliptical Controls Your Exercise Other Functions HAPTER HAPTER Workout Setup...
  • Page 115 How to Get Into Setup Mode ETUP OW TO Press and hold ETUP Begin pedaling the elliptical, or power up with external power. At the five-digit “Pass Code” prompt, enter 1 0 1 0 1 . If you make a mistake, start entering the code from the beginning.
  • Page 116 Customizable Options ETUP USTOMIZABLE PTIONS Contrast: Adjust with keys or numeric keys, with useful values from 200 to 450. 360 is the default. Language: Currently, only English is supported. Units: English (default) or metric. Maximum Workout Time: From 1 to 98 minutes, and unlimited.
  • Page 117 Customizable Options (cont.) ETUP Ops Mode: USTOMIZABLE PTIONS Normal (default), where you can access most of the CONT features. Default manual : Personal Power-based, or bicycle simulation, or constant power with 10-watt increments. Sound: Tones are on (default) or off. Happy: Adds Happy Mode under Advanced options key.
  • Page 118 Odometers ETUP Miles: Accumulated "miles," which is simulated elliptical miles. DOMETERS Even though this is just a simulated number, it actually is a good measure of stress and wear on the elliptical mechanism and braking system. Higher mileage results from higher braking power, more pedal revolutions, or both.

  • Page 121: Test Mode

    chapter fifteen Test Mode In This Chapter: How to Get Into Test Mode How to Use Test Mode What the Data Readouts Mean More Data Readouts Diagnostic LEDs Introduction HAPTER HAPTER Riding Your Elliptical HAPTER Designing Your Own Workout The Display Fitness Test HAPTER HAPTER...
  • Page 123 How to Get Into Test Mode OW TO Press and hold Begin pedaling the elliptical, or power up with external power. At the five-digit “Pass Code” prompt, enter 2 0 1 7 3 . If you make a mistake, start entering the code from the beginning.
  • Page 124 How to Use Test Mode The most useful things to check: OW TO HESE Diagnostic LEDs: LEDs 5, 6, and 7 should all be lit. UNCTIONS Pedal RPM: Pedal at a moderate rate, and RPM should read between 60 and 80. Watts: While pedaling, this should match Targ PWR.
  • Page 125 What the Data Readouts Mean Press to tab to editable entries. EADOUTS Polar HR: If a Polar-compatible wireless heart rate transmission is present, the bpm signal is displayed here. Example value: 122. Ver: Motherboard and software version. Example value: DND1T v1.02. CHK: Checksum verification from software download.
  • Page 126 More Data Readouts Ext SRAM: Confirms static RAM system is operating. Example value: PASS. PWM Drive: Actual pulse width modulation value. When cursor is under PWM target, should be close to or match PWM Target. Example value: 12157. Load Target: Not used. Load Sense: Current in amperes from the electromagnetic brake load coil.
  • Page 127 Data Readouts (cont.) Stride Cal: Calibrate the stride adjust system. Perform this Stride Cal: procedure during installation and following any servicing: Press until the cursor is on Stride Cal. Press to start calibration. Wait for the stride length to adjust up and down, then Stride Cal should display GOOD.
  • Page 128 Diagnostic LEDs CSAFE CHK CSAFE1 [and] CSAFE 2: Initiates CSAFE port loopback test. All CSAFE networks must be disconnected, and correctly-wired loopback cables installed for this test to work. Press + to start test, which should take a few seconds. Example values: PASS/FAIL/----.

  • Page 131: Care And

    chapter sixteen Care and Maintenance In This Chapter: How to Care for Your Elliptical Introduction HAPTER HAPTER Riding Your Elliptical HAPTER Designing Your Own Workout The Display Fitness Test HAPTER HAPTER How the Elliptical Controls Your Exercise Other Functions HAPTER HAPTER Workout Setup Creating an Exercise Plan...
  • Page 133 After every workout: Perspiration should be wiped from the control console, contact heart rate pads, shrouds, and seat. Weekly: Wipe down your Z8.1e Elliptical once a week with a water-dampened soft cloth. Make sure to remove any debris from the footskate track. On the contact heart rate pads, use a glass cleaning solution.
  • Page 135 chapter seventeen Important Safety Instructions In This Chapter: Review for Your Safety Introduction HAPTER HAPTER Riding Your Elliptical HAPTER Designing Your Own Workout The Display Fitness Test HAPTER HAPTER How the Elliptical Controls Your Exercise Other Functions HAPTER HAPTER Workout Setup Creating an Exercise Plan HAPTER HAPTER...
  • Page 137 Review for Your Safety MPORTANT AFETY NSTRUCTIONS 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 138 Review for Your Safety MPORTANT AFETY NSTRUCTIONS 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.
  • Page 141 appendix a Appendix A Maximum Heart Rate and Target Heart Rate Z 8 . 1 e E l l i p t i c a l O w n e r ’ s G u i d e...
  • Page 143 Appendix A ARGET EART HART Z 8 . 1 e E l l i p t i c a l O w n e r ’ s G u i d e...
  • Page 144 Appendix A Remember to check with your physician before beginning any HECK exercise program. They will help determine an appropriate target heart rate. Medications often affect heart rate. HYSICIAN Robert Robergs, editor of the prestigious Journal of Exercise Physiology, conducted a study in 2002 of the maximal heart rate equation 220 - age.
  • Page 147 appendix b Appendix B Maximal Oxygen Uptake and METs Z 8 . 1 e E l l i p t i c a l O w n e r ’ s G u i d e...
  • Page 149 Appendix B Maximal oxygen uptake, or VO max, is considered the best single measurement of cardiovascular fitness. It represents the peak rate of your body's oxygen consumption capability, which is important because this is one of the two biggest factors in endurance performance. (The other big endurance factor is the lactate threshold, which is the exercise level at which blood lactate begins to accumulate above resting levels.
  • Page 150 Appendix B METs are defined as the ratio of the current body energy expenditure rate compared with basal metabolic rate (BMR): XPLANATION METs = (VO2 rate of current state) / 3.5 where 3.5 represents BMR. VO2 (oxygen uptake) and 3.5 are in units of ml/kg/minute of oxygen consumed by the body.
  • Page 153 Appendix C Details on How the Z8.1e Elliptical Controls Your Exercise Intensity Z 8 . 1 e E l l i p t i c a l O w n e r ’ s G u i d e...
  • Page 155 Appendix C As you ride the Z8.1e Elliptical, your exercise intensity is best ONSTANT measured as the amount of power received by the elliptical OWER AND from your pedaling. This power is usually expressed in watts. ONSTANT The watts measurement is calculated from your pedaling...
  • Page 156 Appendix C Personal Power was initially designed to vary workload at a 1:1 ERSONAL ratio with body weight, just like a METs-based exercise OWER prescription. However, it turns out that human endurance and ALCULATION power generating capability varies with the root of body weight, not straight body weight.
  • Page 159 appendix d Appendix D American College of Sports Medicine Position Stand on Exercise and Fitness Z 8 . 1 e E l l i p t i c a l O w n e r ’ s G u i d e...
  • Page 161 Appendix D In 1998, the American College of Sports Medicine completed NTRODUCTION their most important position stand, titled, "The recomm- ended quantity and quality of exercise for developing and maintaining cardiorespiratory and muscular fitness in healthy adults." The ACSM is recognized as the premier authority in this area, so this document describes the current consensus among exercise physiologists and coaches.
  • Page 162 Appendix D Training should be three to five days per week at between 55% PECIFIC and 90% maximum heart rate. Deconditioned individuals ECOMMENDATIONS should stay between 55% and 64%. Total duration of training should be between 20 and 60 minutes, with the time varying ARDIORESPIRATORY inversely with intensity.

  • Page 165: Specifications

    appendix e Appendix E Specifications Z 8 . 1 e E l l i p t i c a l O w n e r ’ s G u i d e...
  • Page 167 Appendix E Workload Range: 30 – 600 watts. PECIFICATIONS Weight: 360 pounds. Maximum User Weight: 350 pounds. Workload Control System: Self-generating electromagnetic braking. Z 8 . 1 e E l l i p t i c a l O w n e r ’ s G u i d e...
  • Page 169 bibliography Bibliography References and Selected Readings Z 8 . 1 e E l l i p t i c a l O w n e r ’ s G u i d e...
  • Page 171 Bibliography American College of Sports Medicine, ACSM's Guidelines for EFERENCES Exercise Testing and Prescription. 6th edition. Philadelphia: Lippincott Williams & Wilkins, 2000. IBLIOGRAPHY Feynman, Richard P., The Feynman Lectures on Physics. Original edition. Boston: Addison Wesley, 1970. ISBN: 0- 201-02115-3. Huszar, Robert J., Basic Dysrhythmias.
  • Page 172 Bibliography Robergs, Robert A. and Landwehr, Roberto. (2002) The Surprising History of the "HRmax = 220 - age" Equation. Journal of Exercise Physiology, 5(2). ISSN 1097-9751.2 Article URL: <http://www.asep.org/Documents/Robergs2.pdf> Journal URL: <http://www.asep.org/FLDR/JEPhome.htm> Swain, David P. and Leutholtz, Brian C., Metabolic Calculations - Simplified.

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