Related Manuals for True Fitness Z5.4
Summary of Contents for True Fitness Z5.4
- Page 1 Z5.4 & Z5 Treadmill Owner's Manual truefitness.com / 800.426.6570 / 1.636.272.7100...
- Page 2 Thank You For Selecting True In 1981, Frank Trulaske launched TRUE Fitness®, and began manufacturing premium hand-crafted treadmills. His team’s obsession with quality has propelled TRUE to the top of the fitness industry and has created one of America’s oldest, largest and most respected fitness equipment manufacturers.
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Page 3: Important Safety Instructions
Care should be used when stepping on or off the treadmill. Read, understand, and test the emergency stop procedures before use. Disconnect all power before servicing the treadmill. Do not operate electrically powered treadmills in damp or wet locations. Z5.4 & Z5 Treadmill Owner’s Guide... - Page 4 Keep the rear of the treadmill at least 39” away from the wall or other obstructions. Keep the sides of the treadmill at least 20” away from the wall or other obstructions. Z5.4 & Z5 Treadmill Owner’s Guide...
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Page 5: Quick Start
Adjust speed or incline at any time by using the dedicated speed and incline keys, pressing Change data readouts by pressing Pause your workout by pressing Quick Start to accept your adjustment. Z5.4 & Z5 Treadmill Owner’s Guide , or set up Before Your Workout During... -
Page 6: Table Of Contents
5. Gerkin Fitness Test...34 6. Designing an Exercise Program...37 7. Care and Mainenance...45 Appendix A...53 Maximum Heart Rate + Target Heart Rate Appendix B...55 Treadmill Specifications Specifications/Features/Software are subject to change Table of Contents Z5.4 & Z5 Treadmill Owner’s Guide... -
Page 7: Starting And Stopping The Treadmill Safely
Place the safety key on the key holder. Set up your workout (see Chapter 1) and press Stop the treadmill by reducing speed to 2 mph, then press Starting And Stopping the Treadmill Safely Z5.4 & Z5 Treadmill Owner’s Guide... -
Page 8: Basic Operation (Except Console)
Chapter One Basic Operation In This Chapter: Using The Keyboard Manuals & Quick Workouts Other Settings Heart Rate Monitoring Contact Heart Rate Classic Pre-Set Workouts Goal Focused Workouts Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Heart Rate Control Chapter 4: User Workouts Chapter 5: Gerkin Fitness Test Chapter 6: Designing an Exercise Program... - Page 9 The treadmill will not operate if the lanyard is not attached. Using the Keyboard Chapter One: Basic Operation at any time to begin to accept each Z5.4 & Z5 Treadmill Owner’s Guide after to stop...
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Page 10: Manual Operation
: Press the Cool Down key to exit your workout into a walk. The cool-down speed at 0% grade is calculated to be 40% of your average workout intensity or 2.5 mph, whichever is lower. Z5.4 & Z5 Treadmill Owner’s Guide Manual Operation Details... - Page 11 Heart Rate Control. Disable QuickSpeed by pressing During workout set up, set a correct body weight including clothes so the treadmill can better estimate your calorie expenditure. again. Z5.4 & Z5 Treadmill Owner’s Guide Quick Speed Body Weight...
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Page 12: Heart Rate Monitoring
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. Z5.4 & Z5 Treadmill Owner’s Guide Chest Strap Heart Rate Monitoring... -
Page 13: Contact Heart Rate
Important: The CHR System should only be used at speeds of 4 mph or lower. Above this speed the CHR accuracy is unavoidably unreliable due to large muscle movements. Contact Heart Rate Chapter One: Basic Operation Z5.4 & Z5 Treadmill Owner’s Guide Contact Heart Rate (CHR) - Page 14 When using a Heart Rate Control workout, it is best to use chest strap monitoring. These workouts work best with the extra accuracy gained from a chest-contact heart rate monitoring system. Contact Heart Rate Chapter One: Basic Operation Z5.4 & Z5 Treadmill Owner’s Guide For Best Results...
- Page 15 About 5% of the population cannot be picked up by any CHR system. This is because their heart is positioned in a more up-and-down manner in their chest, as opposed to leaning over to one side. Z5.4 & Z5 Treadmill Owner’s Guide...
- Page 16 Very similar to Hill Intervals, with varying incline changes. Similar to Speed Ramp, except both speed and grade change. Classic Pre-Set Workouts Chapter One: Basic Operation = Incline = Speed Z5.4 & Z5 Treadmill Owner’s Guide Glute Buster Shaper Cardio Challenge...
- Page 17 As the speed is changing, the message center will display TARGET = 12.0 MPH Once the treadmill reaches the new target speed, the Speed readout will show the target speed. Z5.4 & Z5 Treadmill Owner’s Guide Sports Training Actual Speed...
- Page 18 Before you customize these keys, the walk key is set to 3 mph, and the run key is set to 6 mph. Caution: just a single keypress of these keys will change the treadmill speed. Z5.4 & Z5 Treadmill Owner’s Guide Quick workout Keys...
- Page 19 By pressing the “Weight Loss” key, users have the option of choosing one of three separate programs that assist users in achieving their weight loss goals. These programs are: Glute Buster (See Page 16) Cardio Challenge (See Page 16) Z5.4 & Z5 Treadmill Owner’s Guide Weight Loss Performance...
- Page 20 Chapter Two Console Operation Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Heart Rate Control Chapter 4: User Workouts Chapter 5: Gerkin Fitness Test Chapter 6: Designing an Exercise Program Chapter 7: Care and Maintenance...
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Page 21: Console Operation
Console Operation Chapter Two: Keyboard/Console Z5.4 & Z5 Keyboard/ Console Z5.4 & Z5 Treadmill Owner’s Guide... -
Page 22: Heart Rate Control
chapter three Heart Rate Control In This Chapter: HRC Introduction HRC Types and Workout Guide Workout Setup During Your Workout Tips & How HRC Works Examples & Cruise Control Examples of Walking & Running Workouts Important Points About HRC HRC Safety Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Heart Rate Control... - Page 23 See the “Monitoring Your Heart Rate” section in Chapter 1 for a guide to proper usage. It is not recommended that you use the contact heart rate system for heart rate control workouts. Z5.4 & Z5 Treadmill Owner’s Guide Workouts...
- Page 24 If you are using Interval HRC, pick your interval durations, too. 4 - Press key until you reach your desired Z5.4 & Z5 Treadmill Owner’s Guide key. Easy Steps to a HRC Workout...
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Page 25: Workout Setup
During workout setup, if you keep pressing continue to scroll through the workout setup parameters You can press at any time to accept the current parameters and begin your workout. Z5.4 & Z5 Treadmill Owner’s Guide During Workout Setup , you will... - Page 26 This time and distance are accumulated into the workout summary data, as is your cooldown exercise. will exit HRC , using the keys as needed, Z5.4 & Z5 Treadmill Owner’s Guide During Your Workout...
- Page 27 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. Z5.4 & Z5 Treadmill Owner’s Guide Tips on the Warm Up Stage...
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Page 28: Cruise Control
(described next) may prevent the treadmill from raising your heart rate to your desired new target. . Edit the target . If you are lowering your target, you Z5.4 & Z5 Treadmill Owner’s Guide Examples of Workouts Cruise Control... - Page 29 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. Z5.4 & Z5 Treadmill Owner’s Guide How Cruise Control Determines...
- Page 30 Maintain a smooth walking or running motion. A grounded outlet is critical for the HRC system to function properly. Use a dedicated 115 VAC, grounded outlet to help prevent interference. Z5.4 & Z5 Treadmill Owner’s Guide Important Points About Heart Rate...
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Page 31: Heart Rate
(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). Z5.4 & Z5 Treadmill Owner’s Guide Technical Tips Heart Rate... -
Page 32: Custom Workouts
Chapter Four Custom Workouts In This Chapter: How to Record and Run User Programs Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Heart Rate Control Chapter 4: Custom Workouts Chapter 5: Gerkin Fitness Test Chapter 6: Designing an Exercise Program Chapter 7: Care and Maintenance... - Page 33 Chapter Four: User Workouts During a manually-controlled workout, Z5.4 & Z5 treadmills always "record" the changes you make in speed or incline. Z5.4 & Z5 treadmills can save up to two User Workouts Note that this workout recording only takes place when you use the default manual mode settings;...
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Page 34: Gerkin Fitness Test
Chapter Five Gerkin Fitness Test In This Chapter: Your Fitness Level Accuracy of the Gerkin Fitness Test Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Heart Rate Control Chapter 4: Custom Workouts Chapter 5: Gerkin Fitness Test Chapter 6: Designing an Exercise Program Chapter 7: Care and Maintenance... - Page 35 “220 – age” maximal heart rate equation, you can review the scientific paper in Journal of Exercise Physiology, a PDF document located at http://asep.org/Documents/ Robergs2.pdf Z5.4 & Z5 Treadmill Owner’s Guide Using the Gerkin Test...
- Page 36 However, for the fitness enthusiast who is interested in monitoring their fitness level, the Gerkin test can be used to measure progress over time. Accuracy of the Gerkin Test Chapter Five: Gerkin Fitness Test Z5.4 & Z5 Treadmill Owner’s Guide Accuracy of the Gerkin Test...
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Page 37: Designing An Exercise Program
Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Heart Rate Control Chapter 4: Custom Workouts Chapter 5: Gerkin Fitness Test Chapter 6: Designing an Exercise Program Chapter 7: Care and Maintenance chapter six Designing an Exercise Program In This Chapter: The F.I.T. - Page 38 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. Z5.4 & Z5 Treadmill Owner’s Guide...
- Page 39 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. Z5.4 & Z5 Treadmill Owner’s Guide...
- Page 40 "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." Z5.4 & Z5 Treadmill Owner’s Guide Using the F.I.T. Concept...
- Page 41 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. Chapter Six: Designing an Exercise Program Z5.4 & Z5 Treadmill Owner’s Guide Beginning Your Exercise...
- Page 42 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. Z5.4 & Z5 Treadmill Owner’s Guide...
- Page 43 For weight control, how long and how often you exercise is more important than how hard you exercise. Exercise four to five times a week. Z5.4 & Z5 Treadmill Owner’s Guide Establishing Aerobic Fitness...
- Page 44 Consult your physician before continuing. Remember, every workout should begin with a warm-up and finish with a cool-down. Weight & Sports Training Programs Chapter Six: Designing an Exercise Program Z5.4 & Z5 Treadmill Owner’s Guide Sports Training...
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Page 45: Care And
chapter seven Care and Maintenance In This Chapter: Lubrication & Cleaning Treadbelt Adjustment Treadbelt Tension Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Heart Rate Control Chapter 4: Custom Workouts Chapter 5: Gerkin Fitness Test Chapter 6: Designing an Exercise Program Chapter 7: Care and Maintenance... - Page 46 Important: do not clean or wipe under the running belt. Z5.4 & Z5 Treadmill Owner’s Guide Treadbelt Lubrication Regular...
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Page 47: Treadbelt Adjustment
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 1/4 turn and check again. Z5.4 & Z5 Treadmill Owner’s Guide Regular Cleaning Expert... - Page 48 Note: Be sure to run on treadbelt to ensure that the treadbelt does not slip while under load. Treadbelt Tension Chapter Seven: Care and Maintenance Z5.4 & Z5 Treadmill Owner’s Guide...
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Page 49: Squeaking Noise
Service required connected or completely connected. Upper wire harness Service required damaged or not connected or completely connected Service required damaged or not connected Service required board Service required Service required Service required excessive Z5.4 & Z5 Treadmill Owner’s Guide SOLUTION... - Page 50 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 drive belt See Adjustment section. Z5.4 & Z5 Treadmill Owner’s Guide SOLUTION...
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Page 51: Error Codes
E5:SENSOR This message is displayed when there is no speed feedback. All errors require service by a qualified technician in order to clear the error, turn power off and back on again. Z5.4 & Z5 Treadmill Owner’s Guide Error Codes... - Page 52 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. Service Messages Chapter Seven: Care and Maintenance Z5.4 & Z5 Treadmill Owner’s Guide Diagnostics Service Messages...
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Page 53: Appendix A
appendix a Target Heart Rate Chart A Guide to Help You Pick an Initial Target Heart Rate... -
Page 54: Target Heart Rate Chart
Appendix A Target Heart Rate Chart Z5.4 & Z5 Treadmill Owner’s Guide... -
Page 55: Appendix B
appendix b Specifications... -
Page 56: Specifications
0 to 15% 0-12 mph (0-19 kph) Frame Lifetime, Motor 30 Years, Parts 10 Years, Labor 1 Year Z5.4 & Z5 Treadmill Owner’s Guide TRUE 3hp DC Robotically Welded Heavy- Guage Steel 2 Target HRC 6 - Manual, Quick Start, Hill... - Page 57 bibliography Bibliography References and Selected Readings...
- Page 58 (The ACSM Position Stand on Fitness.) Medicine and Science in Sport and Exercise, 30(6): 975-991. URL: <ipsapp006.lwwonline.com/content/getfile/2320/20/1050/ fulltext.htm> Other ACSM position stands are found here: <www.acsm-msse.org> Bibliography Z5.4 & Z5 Treadmill Owner’s Guide...
- Page 59 Whitmore, Jack H. and Costill, David L., Physiology of Sport and Exercise. 2nd edition. Champaign, Illinois: Human Kinetics, 1999. Whitt, Frank R. and Wilson, David G., Bicycling Science. Cambridge: The MIT Press, 1982. Bibliography Z5.4 & Z5 Treadmill Owner’s Guide...
- Page 60 F o u n d e d 1 9 8 1 865 Hoff Road St. Louis, MO 63366 800.426.6570 truefitness.com ©2008 TRUE FITNESS TECHNOLOGY, INC. TRUE is a registered trademark of TRUE FITNESS. Specifications subject to change. 092308...