Table of Contents
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It's easy to use your
new bike.
p p a a g g e e 3 3
4 - Manual and
Pre-Set Programs
Details on basic
exercise modes.
p p a a g g e e 2 2 3 3
Keeping your bike in
the best shape.
p p a a g g e e 4 4 9 9
Z 7 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.
p p a a g g e e 7 7
Foolproof heart rate
feedback workouts.
p p a a g g e e 2 2 9 9
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 7 7
Advice on using your
bike in a rewarding
exercise program.
p p a a g g e e 3 3 7 7
Operational and
physical attributes of
your bike.
p p a a g g e e 5 5 9 9
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Related Manuals for True Z7 Elliptical
Summary of Contents for True Z7 Elliptical
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Page 1: Table Of Contents
Table of Contents 1 - Quick Start 2 - Riding Your 3 - The Display Elliptical It’s easy to use your Describes each key Basic operation of new bike. and data display everything except the feature. console. p p a a g g e e 3 3 p p a a g g e e 7 7 p p a a g g e e 1 1 7 7 4 - Manual and... -
Page 3: Quick Start
chapter one Quick Start In This Chapter: Just Get on and Ride! Starting Up Change Workouts Any Time You Want Pausing Your Workout Change the Data Display Quick Start HAPTER HAPTER Riding Your Elliptical The Display HAPTER Manual and Pre-Set Programs HAPTER Heart Rate Control HAPTER... - Page 5 Just Get on and Ride! UICK TART The best way to learn to use the Z7 Elliptical is to keep ET ON pressing keys to see what happens — explore it at your own pace. Begin pedaling. TARTING The display will wake up and prompt for your weight, workout selection, and workout time.
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Page 7: Riding Your Elliptical
chapter two Riding Your Elliptical In This Chapter: Getting Comfortable Using Your Heart Rate to Exercise Using the Chest Strap Using Contact Heart Rate 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... - Page 9 Getting Comfortable IDING LLIPTICAL Set your weight before every workout. This ETTING Variations in human allows the Z5 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 10 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 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 7 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 Z7 Elliptical has two ways of monitoring your heart rate: ONITORING EART ...By using a chest strap that transmits your heart rate to the... - Page 13 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 Found in Daily Life directly against your skin, about one inch below the pectoral muscles/breast...
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Page 14: Contact Heart Rate
Contact Heart Rate IDING 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 15 For Best Results IDING LLIPTICAL 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.
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Page 17: The Display
chapter three The Display In This Chapter: Your Display The Upper Panel The Lower Panel 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... - Page 19 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 7 E l l i p t i c a l O w n e r ’...
- Page 20 The Upper Panel ISPLAY Z 7 E l l i p t i c a l O w n e r ’ s G u i d e...
- Page 21 The Lower Panel ISPLAY Z 7 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 23: Program Profiles
chapter four Manual and Pre-Set Programs In This Chapter: How These Modes Work Program Profiles 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... - Page 25 How These Modes Work ANUAL AND ROGRAMS 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 C-V Workout, with the workload gradually rising until you reach the middle of your workout time, then gradu- ally decreasing to the end.
- Page 26 Program Profiles ANUAL AND ROGRAMS ROGRAM ROFILES C-V Workout Weight Loss Z 7 E l l i p t i c a l O w n e r ’ s G u i d e...
- Page 27 Program Profiles ANUAL AND ROGRAMS Hill Interval Z 7 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 29: Heart Rate Control
chapter five Heart Rate Control In This Chapter: Constant HRC HRC Options and Information Target Heart Rate Chart Heart Rate Control Programs Important Points About HRC Quick Start HAPTER HAPTER Riding Your Elliptical The Display HAPTER Manual and Pre-Set Programs HAPTER Heart Rate Control HAPTER... - Page 31 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 32 HRC Options and Information EART ONTROL The Z7 Elliptical has two 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 five to seven minutes.
- Page 33 Target Heart Rate Chart EART ONTROL ARGET EART HART Z 7 E l l i p t i c a l 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 ONSTANT easiest to use. The elliptical will gradually raise your heart rate so that you reach your target within five to seven 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 elliptical will exit the HRC workout into a manual workout.
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Page 37: Important Safety Instructions
chapter six 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 Quick Start HAPTER HAPTER Riding Your Elliptical The Display HAPTER Manual and Pre-Set Programs HAPTER... - Page 39 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 40 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 41 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 heart and lungs to supply oxygen and nutrients to exercising muscles over an extended period of time.
- 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 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 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: PORTS RAINING Exercise four to five days a week. Alternate exercise days and intervals of hard to very hard exercise with easy to moderate exercise.
- Page 49 chapter seven Care and Maintenance In This Chapter: 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...
- Page 51 After every workout: Perspiration should be wiped from the control console, contact heart rate pads, shrouds, and seat. Weekly: Wipe down your Z7 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 53 chapter eight Important Safety Instructions In This Chapter: Review for Your 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...
- Page 55 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 56 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 59: Elliptical Specifications
chapter nine Elliptical Specifications In This Chapter: Physical 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... - Page 61 Physical Specifications PECIFICATIONS Workload Range: 30 - 350 watts. PECIFICATIONS Weight: 365 pounds Maximum User Weight: 300 pounds. Workload Control System: Z7: self-generating electromagnetic braking. Z 7 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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