True Z8 Owner's Manual
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True Z8 Owner's Manual

Z8/z8m elliptical
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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
to alternate between two different sets of data.
C
W
HANGE
ORKOUTS
or by pressing the Workout Setup key
different workout.
The elliptical will retain your workout data for about 15
seconds after you stop pedaling.
Z 8 / Z 8 m 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,
W
ORKOUT
N
O
EXT
NE
at any time.
by using the
for a completely
S
.
ETUP
.
by
or
keys

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  • Page 1 Quick Start: Get on and Ride! (Table of Contents Begins on Following Page) Begin pedaling. The display will start up in TARTING 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 Describes and guides Basic operation of and data display you to key features. everything except the feature. console. page 5 page 13 page 23 4 - How the 5 - Workout...
  • Page 3 135 Appendix A Appendix B Appendix C Maximum Heart Rate Maximal Oxygen Details on How the Uptake and METs and Target Heart Rate Z8/Z8m Elliptical Controls Your Exercise Intensity page 141 page 147 page 153 Appendix D Appendix E Bibliography...

  • 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/Z8m 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 Interval Heart Rate Control: Pick both a work target HR and a rest target HR, and the elliptical will take you back and forth between those two targets. Fitness Test: An enhanced version of the YMCA protocol to estimate maximum oxygen uptake (VO max).
  • Page 9 Fancy Features (Cont.) 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 11: Heart Rate Monitoring

    chapter two Riding Your Elliptical In This Chapter: Workout Program Basics Heart Rate Monitoring Chest Strap Use Contact Heart Rate Use Getting the Most From CHR Introduction HAPTER HAPTER Riding Your Elliptical HAPTER Designing Your Own Workout The Display Fitness Test HAPTER HAPTER How the Elliptical Controls Your Exercise...
  • Page 13 Getting Started on Your Elliptical 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 14 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 15 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 / Z 8 m E l l i p t i c a l O w n e r ’...

  • Page 16: Monitoring Your Heart Rate

    You might want to try breathing deeper and more frequently to see if it helps your exercise regime. The Z8 Elliptical has two ways of monitoring your heart rate: ONITORING EART ...By using a chest strap that transmits your heart rate to the...
  • Page 17 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...

  • Page 18: 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 19 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.
  • Page 21 chapter three The Display In This Chapter: Keypad Layout What the Keys Do Upper Console How to Read Your Display 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...
  • Page 23 Keypad Layout ISPLAY Z 8 / Z 8 m E l l i p t i c a l O w n e r ’ s G u i d e...
  • Page 24 What the Keys Do ISPLAY Workout Setup: Switches into Workout Setup mode. Workload is reduced and all data accumulation is paused while in Workout Setup. Change Display: Changes data readouts from one set of four to the other set. Press and hold for two seconds to have the sets automatically alternate back and forth every five seconds.
  • Page 25 What the Keys Do ISPLAY Heart Rate Control: Cycles through 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 26 Upper Console ISPLAY Z 8 / Z 8 m E l l i p t i c a l O w n e r ’ s G u i d e...
  • Page 27 How to Read Your Display ISPLAY Level: Indicates which workout level is selected. OW TO ISPLAY Time: Shows the amount of time remaining in your workout. If you press , this becomes elapsed time: how long you've been working out so far. Miles: Shows an estimate of how far you would have traveled during outdoor exercise.

  • Page 29: How The Elliptical Controls Your Exercise

    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 31 Personal Power is a new kind of control system that makes the Z8/Z8m 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 32 Workload Control Details OW THE 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 than a 150-pound rider.

  • Page 35: Pre-Set Programs

    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 37: 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 38: Smart Start Operation

    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 41: 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 43 Personal Power Fine Control 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 45 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 How Program Level Affects Range of Workload Custom Intervals Introduction HAPTER HAPTER Riding Your Elliptical HAPTER Designing Your Own Workout The Display...
  • Page 47 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 Rolling Hills, a series of gently 8.
  • Page 48 Hill Program Profiles ROGRAMS ROGRAM ROFILES Rolling Hills One Big Hill Z 8 / Z 8 m E l l i p t i c a l O w n e r ’ s G u i d e...
  • Page 49 Interval Program Profiles ROGRAMS NTERVAL ROGRAM ROFILES Easy Intervals Sport Intervals Z 8 / Z 8 m E l l i p t i c a l O w n e r ’ s G u i d e...
  • Page 50 How Program and Segment Levels Affect METs ROGRAMS ROGRAM AND EGMENT METs EVELS FFECT Z 8 / Z 8 m E l l i p t i c a l O w n e r ’ s G u i d e...
  • Page 51 How Your Weight Affects Workload ROGRAMS EIGHT Workload Workload FFECTS in Watts in Watts ORKLOAD Z 8 / Z 8 m E l l i p t i c a l O w n e r ’ s G u i d e...
  • Page 52 How Program Level Affects Range of Workload 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 (This graph is a figurative representation, actual workouts differ in composition) Since interval training is a common type of workout, the Z- USTOM...

  • Page 55: 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 57: Heart Rate Feedback

    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. Your heart rate is a good measure of your body's exercise stress level.
  • Page 58 Types of HRC EART ONTROL The Z8/Z8m 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 59 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 60 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 61 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 63 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 65 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 66 Visual Explanation ALORIE ORKOUT ALORIE ORKOUT RAPH Z 8 / Z 8 m E l l i p t i c a l O w n e r ’ s G u i d e...
  • Page 69 chapter ten Designing Your Own Workout In This Chapter: Creating Your Own Workout Custom Programs in Depth 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...
  • Page 71 Creating Your Own Workout ESIGNING ORKOUT There are two basic ways to create your REATING own custom workout: have the Z8 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 72 Creating Your Own Workout 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 73 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 74 Custom Intervals ESIGNING ORKOUT Since interval training is a common type of workout, the Z- USTOM 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 77: Fitness Test

    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 79 Introduction and How to Test Yourself ITNESS The Z8/Z8m Elliptical fitness test is an improved NTRODUCTION implementation of the YMCA protocol fitness test, as described in the ACSM Guidelines, Chapter 4. (See Bibliography.) The elliptical must monitor your heart rate...
  • Page 80 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 81: How The Test Works

    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 six bpm, that stage is extended for an additional minute.) The heart rate measured during the last minute of each stage...
  • Page 82 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 83 15% compared to a laboratory maximal test. (See Swain and SSUES Leutholtz, Metabolic Calculations, page 63). The results on the Z8/Z8m 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 85: 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 87 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 89 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 91 The F.I.T. Concept Defined ESIGNING AN XERCISE ROGRAM 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 92 More F.I.T. Concept Overview ESIGNING AN XERCISE ROGRAM 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 93 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/Z8m 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 94 Beginning Your F.I.T. Program ESIGNING AN XERCISE ROGRAM 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 95 Your F.I.T. Program Continued 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.
  • Page 96 Establishing and Maintaining Fitness ESIGNING AN XERCISE ROGRAM 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 97 Weight Management ESIGNING AN XERCISE ROGRAM 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 98 A Sports Training Program ESIGNING AN XERCISE ROGRAM 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 101 chapter fourteen Setup Mode In This Chapter: Getting 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 Creating an Exercise Plan...
  • Page 103 Getting 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 104 Customizable Options ETUP Language: Currently, only English is supported. USTOMIZABLE PTIONS Units: English (default) or metric. Maximum Workout Time: From 1 to 98 minutes, and unlimited. Thirty minutes is the default. Default Time: This is the workout time Workout Setup first suggests.
  • Page 105 More Custom Options ETUP Default manual : Personal Power-based, or Runner’s Mode, or USTOMIZABLE Constant Power with 10-watt increments. PTIONS CONT Sound: Tones are on (default) or off. Happy: Adds Happy Mode under Advanced Options key. CSAFE Enable: Turns on CSAFE network communications. CSAFE Auto: Elliptical will auto-announce itself to the network when it powers up.
  • Page 106 Odometers ETUP Miles: Accumulated "miles," which is simulated road elliptical DOMETERS miles. 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 109: 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 Introduction HAPTER HAPTER Riding Your Elliptical HAPTER Designing Your Own Workout The Display Fitness Test HAPTER HAPTER How the Elliptical Controls Your Exercise...
  • Page 111 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 112 How to Use Test Mode It is highly recommended you have the optional external OW TO power supply. This wall-wart transformer allows the elliptical HESE to be powered up without you having to pedal it, and bypasses UNCTIONS the need for the self-generating systems to be working. The most useful things to check: Diagnostic LEDs: LEDs 5, 6, and 7 should all be lit.
  • Page 113 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 114 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 115 Data Readouts (cont.) Prog PWR: (editable): The power requested by the user or Prog PWR: workout program. Example value: 130. Targ PWR: The adjusted power requested of the electromagnetic brake. Will typically be the same as Prog PWR, except when pedal RPM falls below 60, when torque roll-off occurs.
  • Page 116 Diagnostic LEDs Diagnostic LEDs on back of console just above CSAFE ports: IAGNOSTIC LED 1 - 4: used to indicate errors if main display is not lit. LED 5: +5V from lower control board (LCB) for digital logic. Only lit if receiving power from LCD, not supercap power. LED 6: +10V from LCB for motherboard main operation.
  • Page 119 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 121 After every workout: Perspiration should be wiped from the control console, contact heart rate pads, shrouds, and seat. Weekly: Wipe down your Z8 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 123 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 125 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 126 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 129 appendix a Appendix A Maximum Heart Rate and Target Heart Rate Z 8 / Z 8 m E l l i p t i c a l O w n e r ’ s G u i d e...
  • Page 131 Appendix A ARGET EART HART Z 8 / Z 8 m E l l i p t i c a l O w n e r ’ s G u i d e...
  • Page 132 Appendix A Remember to check with your physician before beginning any HECK exercise program. She can 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 135 appendix b Appendix B Maximal Oxygen Uptake and METs Z 8 / Z 8 m E l l i p t i c a l O w n e r ’ s G u i d e...

  • Page 137: Page 141

    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 138 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 141: Intensity

    Appendix C Details on How the Z8/Z8m Elliptical Controls Your Exercise Intensity Z 8 / Z 8 m E l l i p t i c a l O w n e r ’ s G u i d e...
  • Page 143 Appendix C As you ride the Z8/Z8m Elliptical, your exercise intensity is ONSTANT best measured as the amount of power received by the OWER AND elliptical from your pedaling. This power is usually expressed ONSTANT in watts. The watts measurement is calculated from your...
  • Page 144 Appendix C Constant torque is used in a modified way in Elliptical Mode. In addition to constant resistance for a given "gear," additional torque is applied to simulate wind and road resistance, as well as to compensate for different body weights. ERSONAL Personal Power was initially designed to vary workload at a 1:1 OWER...
  • Page 147 appendix d Appendix D American College of Sports Medicine Position Stand on Exercise and Fitness Z 8 / Z 8 m E l l i p t i c a l O w n e r ’ s G u i d e...
  • Page 149 Appendix D In 1998, the American College of Sports Medicine completed NTRODUCTION their most important position stand, titled, "The recom- mended 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 150 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 153: Specifications

    appendix e Appendix E Specifications Z 8 / Z 8 m E l l i p t i c a l O w n e r ’ s G u i d e...
  • Page 155 Appendix E Workload Range: 30 – 600 watts. PECIFICATIONS Weight: 360 pounds. Maximum User Weight: 350 pounds. Workload Control System: self-generating electromagnetic braking. Specifications and operation subject to change without notice. Z 8 / Z 8 m E l l i p t i c a l O w n e r ’ s G u i d e...
  • Page 157 bibliography Bibliography References and Selected Readings Z 8 / Z 8 m E l l i p t i c a l O w n e r ’ s G u i d e...
  • Page 159 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 160 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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