True Fitness Z7 Series Owner's Manual
  1. Manuals
  2. Brands
  3. True Fitness Manuals
  4. Treadmill
  5. Z7 Series
  6. Owner's manual

True Fitness Z7 Series Owner's Manual

True fitness owner's guide treadmill z7 series
Hide thumbs Also See for Z7 Series:
Table of Contents

Advertisement

Quick Links

Z7 Series
T r e a d m i l l
O w n e r ' s G u i d e

Advertisement

Table of Contents
loading

Related Manuals for True Fitness Z7 Series

Summary of Contents for True Fitness Z7 Series

  • Page 1 Z7 Series T r e a d m i l l O w n e r ’ s G u i d e...
  • Page 2 Thank You For Selecting A True Treadmill In 1981, Frank Trulaske launched True Fitness Technology, Inc. and began manufacturing hand-crafted treadmills. His team’s obsession with quality has propelled True to the top of the industry and has created one of America’s oldest, largest...

  • Page 3: Table Of Contents

    1 - Introduction Introduces key features, as well as a and display window. guide to where to go next in this manual. page 3 4 - Operation in Greater Detail Control Workouts All the details of Four different kinds of manual and preset treadmill-controlled programs.

  • Page 4: Introduction

    Introduction HAPTER The Console HAPTER Basic Operation HAPTER Operation in Greater Detail HAPTER HAPTER Heart Rate Control Workouts User Programs HAPTER Designing an Exercise Program: The F.I.T. Concept HAPTER Care and Maintenance HAPTER Important Safety Instructions HAPTER Z 7 T r e a d m i l l O w n e r ' s G u i d e chapter one Introduction In This Chapter:...
  • Page 5 Your new treadmill is part of the True treadmill line, which are all built to the same heavy-duty standards. This owner’s guide covers the Z7 model. • Light-blue backlit LCD display with 7 x 20 progress matrix ODEL • Four pre-set workout programs VERVIEW •...

  • Page 6: Operation In

    Top Features NTRODUCTION Chapter 1: Introduction. Introduces key features, as well as a guide on where to go next in this manual. Chapter 2: The Console. Describes each console key and display window. Chapter 3: Basic Operation. How to get the treadmill started and stopped;...
  • Page 7 Where to go from Here NTRODUCTION 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 calculations behind energy expenditure estimates.

  • Page 8: The Console

    Introduction HAPTER The Console HAPTER Basic Operation HAPTER Operation in Greater Detail HAPTER HAPTER Heart Rate Control Workouts User Programs HAPTER Designing an Exercise Program: The F.I.T. Concept HAPTER Care and Maintenance HAPTER Important Safety Instructions HAPTER Z 7 T r e a d m i l l O w n e r ' s G u i d e chapter two The Console In This Chapter:...
  • Page 9 Lower Console ONSOLE Z 7 T r e a d m i l l O w n e r ' s G u i d e...
  • Page 10 Z7 Console ONSOLE Z 7 T r e a d m i l l O w n e r ' s G u i d e...

  • Page 11: Basic Operation

    Basic Operation A Note About Calorie Expenditure Calculations Using the Heart Rate Transmitter Strap HAPTER Introduction The Console HAPTER Basic Operation HAPTER Operation in Greater Detail HAPTER Heart Rate Control Workouts HAPTER HAPTER User Programs Designing an Exercise Program: The F.I.T. Concept HAPTER Care and Maintenance HAPTER...

  • Page 12: Starting Your Treadmill

    Straddle the treadbelt by placing your feet on the straddle covers. TARTING Attach the lanyard to your clothing at READMILL roughly waist height. AFELY Place the safety key on the key holder on the console. Set your weight using the press Press the or…...

  • Page 13: Basic

    Adjusting Speed and Incline THREE ASIC PERATION Speed Control: use either the change speed. Or, to quickly go to a specific speed..enter a target speed with the numeric keys..and then press either the key to change to that speed. Z 7 T r e a d m i l l O w n e r ' s G u i d e keys by themselves to ...then press the small Enter key...

  • Page 14: Setting Your Weight

    Incline Control: use either the up and down keys by themselves to change incline. Or, enter a target incline with the numeric keys, then press the small Enter key , and then press either the up or down that incline. TOPPING Care should be taken when using the numeric keys to control your treadmill's speed and incline, since large changes in those values are...
  • Page 15 Calorie Expenditure Calculations THREE ASIC PERATION True treadmills use the calorie expenditure formula as described in Guidelines for Exercise Testing and Prescription from the American College of Sports Medicine. This is the most widely accepted formula for 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...

  • Page 16: Heart Rate Monitoring

    The Z7 can monitor your heart rate when ONITORING you wear the transmitter strap provided. EART It will display it as a digital beats-per- minute readout, and it is very accurate, typically within one beat per minute. Although the treadmill functions fine without using the heart rate monitoring feature, this kind of monitoring gives you valuable feedback on your effort level.
  • Page 17 The Heart Rate Display THREE ASIC PERATION Once you start your workout, your heart rate will be displayed in beats per minute. The contact heart rate system lets you monitor your heart rate without wearing a strap. Gently grasp the contact heart rate pads as shown below. Z 7 T r e a d m i l l O w n e r ' s G u i d e ’...

  • Page 18: Workout Setup

    Confirm that the body weight setting is correct. If it is not, adjust it TARTING with the For a Quick Start, simply press moving at 0.5 mph. During your workout, the treadmill will count down from your tar- get time. When it reaches 0:00, it will enter a 2.5-minute cool-down period, with the tread belt at the same speed it was at 0:00 and the treadmill in Manual control mode.
  • Page 19 Pre-Set Program Details FOUR PERATION IN ...adjust the starting level using keys... 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 in a Pause mode, saving your workout information.
  • Page 20 Tuning Your Workout FOUR PERATION IN REATER ETAIL To change level during your workout, press . Press keys to change level, then press . If a new program is selected, it will join that program at the same point as the previously selected pro- gram.
  • Page 21 Pre-Set Program Profiles FOUR PERATION IN Hill Interval Workout Green is Incline Red is Speed (MPH) Grade (%) Speed Level Z 7 T r e a d m i l l O w n e r ' s G u i d e REATER ETAIL Speed...
  • Page 22 Pre-Set Program Profiles Cardiovascular Workout Green is Incline Red is Speed Grade (%) Speed (MPH) Level 10.0 11.0 10.5 12.0 Z 7 T r e a d m i l l O w n e r ' s G u i d e FOUR PERATION IN REATER...

  • Page 24: Heart Rate Control

    Heart Rate Control Four Kinds of Heart Rate Control Workouts The Easy Steps to a Heart Rate Control Workout How the HRC System Controls Your Heart Rate Introduction HAPTER The Console HAPTER Basic Operation HAPTER Operation in Greater Detail HAPTER HAPTER Heart Rate Control Workouts User Programs...
  • Page 25 True’s heart rate control (HRC) workouts let the treadmill monitor your relative exercise intensity by way of your heart rate, then ORKOUT automatically adjust the workload to keep you at your target heart NTRODUCTION rate and thus your desired exercise intensity. Your heart rate is a good measure of your body’s exercise stress level.
  • Page 26 HRC Types and a Workout Quick-Guide FIVE EART ONTROL 1 - Put on a Polar or compatible transmitter chest strap as described on page 25. 2 - Pick the HRC workout. 3 - Enter your workout parameters. This includes target heart rate, maximum treadbelt speed, workout time or distance, and maximum incline.
  • Page 27  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.
  • Page 28 During Your Workout FIVE EART ONTROL To raise your heart rate in HRC mode, speed will always increase until maximum speed is attained, followed by incline (if incline is used in the workout). 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).
  • Page 29 This is the simplest way to enter target heart rate training. While in RUISE manual or any program you can enter Target Heart Rate Control by ONTROL 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.
  • Page 30 Examples and Cruise Control FIVE EART ONTROL 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.
  • Page 31 continue to have intermittent heart rate display problems, consult your local service technician, as the transmitter strap batteries may be low. Make sure you breath smoothly and regularly. Talking during your workout usually causes heart rate spikes of five beats per minute or more, so avoid talking as much as possible. Maintain a smooth walking or running motion.

  • Page 32: User Programs

    User Programs How to Record and Run User Programs Introduction HAPTER The Console HAPTER Basic Operation HAPTER Operation in Greater Detail HAPTER HAPTER Heart Rate Control Workouts User Programs HAPTER Designing an Exercise Program: The F.I.T. Concept HAPTER Care and Maintenance HAPTER Important Safety Instructions HAPTER...
  • Page 33 How to Record and Run User Programs ROGRAMS During a manually-controlled workout, the Z7 treadmill always OW TO "records" the changes you make in speed or incline. Up to three of ECORD AND these recordings can be saved as User Programs that you can "play back"...
  • Page 34 Designing an Exercise Establishing and Maintaining Aerobic Fitness Introduction HAPTER The Console HAPTER Basic Operation HAPTER Operation in Greater Detail HAPTER HAPTER Heart Rate Control Workouts User Programs HAPTER Designing an Exercise Program: The F.I.T. Concept HAPTER Care and Maintenance HAPTER Important Safety Instructions HAPTER...
  • Page 35 The F.I.T. Concept Defined SEVEN ESIGNING AN XERCISE ROGRAM The workout portion of your exercise program consists of three HAT IS F.I.T. 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 36 More F.I.T. Concept Overview SEVEN ESIGNING AN 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 exer- cise.
  • Page 37 Utilizing the F.I.T. Concept SEVEN ESIGNING AN XERCISE ROGRAM The F.I.T. concept and chart are designed to help you begin a pro- SING THE F.I.T. C gram tailored to your needs. You may wish to keep an exercise log to ONCEPT monitor your progress.
  • Page 38 Beginning Your F.I.T. Program SEVEN ESIGNING AN 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 nor- mal the morning after exercising, your exertion may be too strenu- ous for your current level of fitness.
  • Page 39 Your F.I.T. Program Continued SEVEN ESIGNING AN XERCISE ROGRAM 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.
  • Page 40 Establishing and Maintaining Fitness SEVEN ESIGNING AN 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 41 Weight and Sports Training Programs SEVEN ESIGNING AN XERCISE ROGRAM 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.

  • Page 42: Care And

    Introduction HAPTER The Console HAPTER Basic Operation HAPTER Operation in Greater Detail HAPTER HAPTER Heart Rate Control Workouts User Programs HAPTER Designing an Exercise Program: The F.I.T. Concept HAPTER Care and Maintenance HAPTER Important Safety Instructions HAPTER Z 7 T r e a d m i l l O w n e r ' s G u i d e chapter eight Care and Maintenance...
  • Page 43 Servicing is to be done with appliance disconnected from the supply circuit. To disconnect, turn all controls to the off position, then remove the plug from the outlet. To extend the life and appearance of your TRUE Z-Series treadmill, we AILY recommend that you perform the following steps daily: ERVICE...
  • Page 44 Maintenance Schedules ARE AND AINTENANCE To extend the life and appearance of your TRUE Z-Series treadmill, we recommend that you monthly: 1. Clean the treadmill of dust and dirt that might accumulate under and behind the treadmill. Vacuum small rubber particles from the soles of running shoes that accumulate alongside the belt and behind the machine.
  • Page 45 The Incline and Speed Calibration mode is used to troubleshoot and cali- NCLINE brate the treadmill. Calibration will cause the treadmill to speed up to 15 PEED mph and incline up to 15%. ALIBRATION CAUTION: Keep area under the treadmill free from obstructions because the deck returns to 0% grade when the safety key is replaced.

  • Page 46: Error Codes

    Error Codes ARE AND AINTENANCE Or to indicate an error in speed or incline: INVALID INCLINE DATA INVALID SPEED DATA CALIBRATION ABORTED: NO SPEED SENSOR 4. Remove and replace Safety Key and exit Calibration Mode The following Error Codes and Service Codes will follow a double “beep” and show on the display.
  • Page 47 E6 L The failure code displayed will be “E-5 Sensor” when receiving the E5 Sen- EVEL AND sor error, enter diagnostic mode and check the error log. Below is a list of LINK ODES status display codes. When the drive is faulted, the Status LED blinks out the default code.
  • Page 48 Diagnostics ARE AND AINTENANCE Your TRUE Z-Series treadmill is equipped with built in diagnostic capabili- ties to assist in configuring, maintaining and servicing your treadmill. The Field Diagnostic mode provides total hours, distance, average speed, ability to change the units of measure, ability to set the “user not present” func- tion, a list of service and error codes, the ability to set program time, and a log of the last five errors.
  • Page 49 6. Press (up arrow) to display User Not Present function. The following messages will display: CURRENT SHUT 7. Press (up arrow) repeatedly to display list of errors. The service/error codes will be listed. See Error and Service Codes on the previous page. 8.
  • Page 50 Important Safety Introduction HAPTER The Console HAPTER Basic Operation HAPTER Operation in Greater Detail HAPTER HAPTER User Programs Heart Rate Control Workouts HAPTER Designing an Exercise Program: The F.I.T. Concept HAPTER Care and Maintenance HAPTER Important Safety Instructions HAPTER Z 7 T r e a d m i l l O w n e r ' s G u i d e chapter nine Instructions In This Chapter:...

  • Page 51: Important

    Review for Your Safety NINE MPORTANT AFETY NSTRUCTIONS 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.
  • Page 52 Review for Your Safety NINE MPORTANT AFETY 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.
  • Page 53 Review for Your Safety NINE MPORTANT AFETY NSTRUCTIONS 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 machine. Do not operate treadmill without the safety key attached to the console and the lanyard clipped to your clothing at approximately waist height.
  • Page 54 appendix a Target Heart Rate Chart A Guide to Help You Pick an Initial Target Heart Rate Z 7 T r e a d m i l l O w n e r ' s G u i d e...
  • Page 55 Contact heart rate monitoring (perhaps more accurately called hand- ONTACT touch heart rate monitoring) uses the same principles as chest strap EART monitoring: electrically conductive pads detect the faint electrical ONITORING signals produced by a beating heart and are converted to a data signal which can then be displayed digitally as a numeric beats per minute value.
  • Page 56 A - T PPENDIX ARGET Because CHR is already trying to detect a fainter signal compared to a chest strap, it takes less of a vertical heart position to cause it to stop working. Depending on the CHR system, somewhere between 3% and 5% of the population cannot be picked up by any contact heart rate monitoring system.
  • Page 57 A - T PPENDIX ARGET EART HART Z 7 T r e a d m i l l O w n e r ' s G u i d e...
  • Page 58 appendix b METs Table How Speed and Incline Affect Workload, Expressed in METs Z 7 T r e a d m i l l O w n e r ' s G u i d e...
  • Page 59 B - MET PPENDIX ABLE Z 7 T r e a d m i l l O w n e r ' s G u i d e...
  • Page 60 appendix c METs Explanation and Formulas The Metabolic Formulas Behind Energy Expenditure Estimates Z 7 T r e a d m i l l O w n e r ' s G u i d e...
  • Page 61 C - MET PPENDIX XPLANATION AND ORMULAS As stated earlier, the MET is a unit of exercise measurement that takes into account body weight. Since energy expenditure in a XPLANATION weight-bearing exercise such as running, walking, or stairclimbing is directly proportional to body weight, the formulas to calculate METs ORMULAS are a bit simpler than for, say, an exercise bike.
  • Page 62 appendix d Specifications The Size and Performance Attributes of Your 550ZTX Treadmill Z 7 T r e a d m i l l O w n e r ' s G u i d e...
  • Page 63 D - S PPENDIX PECIFICATIONS Maximum speed: 12 mph; PECIFICATIONS Incline range: 0 to 15% Drive motor: 3 hp. Treadbelt area: 22” x 60” Treadmill Weight: 310 Pounds Maximum user weight: 400 pounds. Z 7 T r e a d m i l l O w n e r ' s G u i d e...
  • Page 64 appendix e Glossary Definitions of common terms used throughout this document Z 7 T r e a d m i l l O w n e r ' s G u i d e...
  • Page 65 E - G PPENDIX LOSSARY ACSM: the American College of Sports Medicine, probably the single LOSSARY most-respected sports medicine and exercise physiology organization. This doesn’t mean they’re always right, however, even on important subjects, but if you don’t know better, you trust the ACSM. Their Guidelines for Exercise Test and Prescription, now in it’s seventh edition, is the universal reference handbook for the field.
  • Page 66 E - G PPENDIX LOSSARY chest strap, transmitter: use to detect heart rate, then transmit using a 5 kHz radio signal to a receiver in fitness equipment (or wristwatch). Originally invented by the Finnish company Polar in the early 1980s, this technology is now widely available from other sources.
  • Page 67 E - G PPENDIX LOSSARY Quinton, Schwinn, Stairmaster, Star Trac, Tectrix, and Trotter. See fitlinxx.com/csafe/. exercise: the different metabolic state during any activity greater than rest. More commonly, the voluntary activity undertaken for health and conditioning reasons. exercise intensity: a measurement of the extra metabolism above basal metabolic rate (BMR).
  • Page 68 E - G PPENDIX LOSSARY fitness test, maximal: the only valid way to accurately determine maximal oxygen uptake, using VO monitoring. Several protocols exist, but in general a treadmill is used and the exercise intensity is gradually increased over a five to eight minute period. The subject is strongly encouraged to run to absolute exhaustion which, given the psychological and safety difficulties of this, creates inevitable variations in test results.
  • Page 69 E - G PPENDIX LOSSARY Interval workouts are popular because they are superior training for sports activities, which almost always involve highly varying exer- cise intensities. Interval workouts are not optimal for weight loss or weight control, since steady-state exercise is most efficient for maxi- mal total energy expended for a given effort.
  • Page 70 E - G PPENDIX speed, simulated ground: applies the measured energy expendi- ture to an outdoor bike equation, producing a speed feedback more applicable to an elliptical or exercise bike rider. T-MET: a replacement for METs that properly takes body weight into account.
  • Page 71 bibliography Bibliography References and Selected Readings Z 7 T r e a d m i l l O w n e r ’s G u i d e...
  • Page 72 American College of Sports Medicine, ACSM's Guidelines for Exercise Testing and Prescription. 6th edition. Philadelphia: Lippincott Williams & Wilkins, 2000. Feynman, Richard P., The Feynman Lectures on Physics. Original edition. Boston: Addison Wesley, 1970. ISBN: 0-201-02115-3. Huszar, Robert J., Basic Dysrhythmias. Third Edition. St. Louis, Missouri: Mosby, 2002.
  • Page 73 Journal URL: <http://www.asep.org/FLDR/JEPhome.htm> Starr, Robert M. and Doyle, Jay D., 550 ZTX Owner’s Guide, Colophon edition. O’Fallon: True Fitness Technologies, 2003. Swain, David P. and Leutholtz, Brian C., Metabolic Calculations - Simplified. Baltimore: Williams & Wilkins, 1997. Tufte, Edward R, Visual Explanations. Chesire, Connecticut: Graphics Press, 1997.
  • Page 74 True offers a full line of leading edge Cardiovascular and Flexibility equipment. Z Series Bikes TrueStretch Flexibility Unit Z Series Treadmills...
  • Page 75 F o u n d e d 1 9 8 1 865 Hoff Road O’Fallon, MO 63366 800.426.6570 truefitness.com ©2005 TRUE FITNESS TECHNOLOGY, INC. TRUE is a registered trademark of TRUE FITNESS. Specifications subject to change. Revision: 8/2005 Part: 00345300...

Table of Contents