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Z5.4 & Z5 Treadmill Owner’s Guide10Press Quick Start: Start the treadbelt at 0.5 mph at the default workout time of 30 minutes. Setting Time or Di

Z5.4 & Z5 Treadmill Owner’s Guide11Manual & Quick WorkoutsC O: B OQuick SpeedImportant: Quick speed keys change speed wit

Z5.4 & Z5 Treadmill Owner’s Guide12This treadmill can monitor your heart rate using either the chest strap provided with the treadmill or the meta

Z5.4 & Z5 Treadmill Owner’s Guide13Heart Rate Monitoring C O: B O Contact Heart RateC O: B OContact Heart

Z5.4 & Z5 Treadmill Owner’s Guide14 1. Exercise with smooth body motions. 2. Breathe smoothly and regularly, and avoid talking. (Talking will caus

Z5.4 & Z5 Treadmill Owner’s Guide15A Note on CHR AccuracyCHR monitoring may be a bit less accurate than a chest strap, since the heart rate signal

Z5.4 & Z5 Treadmill Owner’s Guide16These are TRUE’s original four pre-set workouts. Changing the workout time stretches and compresses the workout

Z5.4 & Z5 Treadmill Owner’s Guide17Classic Pre-Set WorkoutsC O: B OSports Training Actual Speed DisplayWhen the treadmill is c

Z5.4 & Z5 Treadmill Owner’s Guide18Your Z Series treadmill also comes with advanced workouts options for thise lookign to get the most out of thei

Z5.4 & Z5 Treadmill Owner’s Guide19Weight Loss By pressing the “Weight Loss” key, users have the option of choosing one of three separate programs

In 1981, Frank Trulaske launched TRUE Fitness®, and began manufacturing premium hand-crafted treadmills.His team’s obsession with quality has propelle

Console OperationChapter TwoChapter 1: Basic OperationChapter 2: Console OperationChapter 3: Heart Rate ControlChapter 4: User WorkoutsChapter 5: Ger

Z5.4 & Z5 Treadmill Owner’s Guide21Console OperationC T: K/CZ5.4 & Z5 Keyboard/Console

Heart Rate Control In This Chapter: HRC IntroductionHRC Types and Workout GuideWorkout SetupDuring Your WorkoutTips & How HRC WorksExamples

Z5.4 & Z5 Treadmill Owner’s Guide23HRC IntroductionC T: HRC WTRUE’s heart rate control (HRC) workouts let the treadmill monitor y

Z5.4 & Z5 Treadmill Owner’s Guide24HRC Types & Workout Guide C T: HRC WEasy Steps to a HRC WorkoutVarious types of Heart Rate

Z5.4 & Z5 Treadmill Owner’s Guide25Workout SetupC T: HRC WDuring Workout Setup5 - Warm up. At the beginning of an HRC workout, th

Z5.4 & Z5 Treadmill Owner’s Guide26During Your WorkoutDuring Your WorkoutC T: HRC W• Pressinganykeyotherthan or will exi

Z5.4 & Z5 Treadmill Owner’s Guide27Tips on the Warm Up StageTips and How HRC WorksC T: HRC WHow the HRC System Controls your Hear

Z5.4 & Z5 Treadmill Owner’s Guide28Examples of HRCWorkoutsExamples and Cruise ControlC T: HRC WCruise Control1 - A user who physi

Z5.4 & Z5 Treadmill Owner’s Guide29How Cruise Control Determines Your Exercise IntensityMore ExamplesC T: HRC WExamples of Runnin

Z5.4 & Z5 Treadmill Owner’s Guide3When using this exercise machine, basic precautions should always be followed, including the following:Read and

Z5.4 & Z5 Treadmill Owner’s Guide30Important Points About Heart Rate ControlThe heart rate monitor transmitter strap provided with your treadmill

Z5.4 & Z5 Treadmill Owner’s Guide31Important Points About HRCC T: HRC WTwo users wearing the same kind of transmitter at the same

Custom WorkoutsIn This Chapter:How to Record and Run User ProgramsChapter FourChapter 1: Basic OperationChapter 2: Console OperationChapter 3: Heart R

Z5.4 & Z5 Treadmill Owner’s Guide33During a manually-controlled workout, Z5.4 & Z5 treadmills always "record" the changes you make i

Gerkin Fitness Test In This Chapter:Your Fitness Level Accuracy of the Gerkin Fitness TestChapter FiveChapter 1: Basic OperationChapter 2: Console Ope

Z5.4 & Z5 Treadmill Owner’s Guide35Your Fitness LevelC F: G F T One way to measure your overall fitness is to take a Gerkin

Z5.4 & Z5 Treadmill Owner’s Guide36The scientific journal, Occupational Medicine, published a study in 2004 on the accuracy of the Gerkin test. Th

Designing an Exercise ProgramIn This Chapter:The F.I.T. Concept DefinedF.I.T. Concept OverviewUtilizing the F.I.T. Concept Beginning Your F.I.T. Progr

Z5.4 & Z5 Treadmill Owner’s Guide38The F.I.T. Concept DefinedC S: D  E P The workout portion of your exercise progr

Z5.4 & Z5 Treadmill Owner’s Guide39As your fitness level improves, you will need to increase your workout intensity in order to reach your target

Z5.4 & Z5 Treadmill Owner’s Guide4Do not exceed maximum user weight of 400 lbs. Keep the top side of the moving surface clean and dry.Keep childre

Z5.4 & Z5 Treadmill Owner’s Guide40Utilizing the F.I.T. ConceptC S: D  E P The F.I.T. concept and chart are designe

Z5.4 & Z5 Treadmill Owner’s Guide41In addition to monitoring your heart rate as you exercise, be certain of how quickly your heart rate recovers.

Z5.4 & Z5 Treadmill Owner’s Guide42Your F.I.T. Program ContinuedC S: D  E P Workout: Brisk and Rhythmic ExerciseThe

Z5.4 & Z5 Treadmill Owner’s Guide43If you can sustain 12 but not 20 continuous minutes of exercise in your target heart rate zone: Exercise three

Z5.4 & Z5 Treadmill Owner’s Guide44Try to reach and maintain 60-75 percent of your maximum heart rate with moderate exercise.Exercise for 30-45 mi

Care andMaintenanceIn This Chapter:Lubrication & CleaningTreadbelt AdjustmentTreadbelt Tensionchapter sevenChapter 1: Basic OperationChapter 2: Co

Z5.4 & Z5 Treadmill Owner’s Guide46Lubrication and Cleaning C S: C  M Your TRUE treadmill is constructed of quality mate

Z5.4 & Z5 Treadmill Owner’s Guide47Monthly: Clean dust and dirt that might accumulate under and behind your treadmill once a month. Small rubber p

Z5.4 & Z5 Treadmill Owner’s Guide48Treadbelt TensionC S: C  M Turn both rear roller adjustment bolts counter-clockwise u

Z5.4 & Z5 Treadmill Owner’s Guide49Symptom/Solution GuideC S: C  M SYMPTOM CAUSE SOLUTIONCircuit breaker on treadmill tr

Z5.4 & Z5 Treadmill Owner’s Guide5Quick Start into a manual workout by pressing , or set up a different workout by selecting a workout and adjust

Z5.4 & Z5 Treadmill Owner’s Guide50SYMPTOM CAUSE SOLUTIONTreadbelt tracks left to rightA. Uneven floorB. Rear roller not properly adjustedMove

Z5.4 & Z5 Treadmill Owner’s Guide51E1:INCLINE Incline moving when not commanded to.E1:RANGE Difference between zero position and maximum in

Z5.4 & Z5 Treadmill Owner’s Guide52Service MessagesC S: C  M The following service messages will be displayed as they oc

Target Heart Rate ChartA Guide to Help You Pick an Initial Target Heart Rateappendix a

Z5.4 & Z5 Treadmill Owner’s Guide54A A T H R C

Specificationsappendix b

Z5.4 & Z5 Treadmill Owner’s Guide56SZ5.4 Z5Motor TRUE 3hp DC TRUE 3hp DCFrame Robotically Welded Heavy-Guage SteelRobotically Welded

BibliographyReferences and Selected Readingsbibliography

Z5.4 & Z5 Treadmill Owner’s Guide58BAmerican College of Sports Medicine, ACSM's Guidelines for Exercise Testing and Prescript

Z5.4 & Z5 Treadmill Owner’s Guide59Robergs, Robert A. and Landwehr, Roberto. (2002) The Surprising History of the "HRmax = 220 - age"

Z5.4 & Z5 Treadmill Owner’s Guide6Table of ContentsQuick Start ...

©2008 TRUE FITNESS TECHNOLOGY, INC.TRUE is a registered trademark of TRUE FITNESS.Specifications subject to change.Founded 1981865 Hoff RoadSt. Louis,

Z5.4 & Z5 Treadmill Owner’s Guide7Place your feet on the straddle covers. Attach the safety lanyard to your waistband. Place the safety key on the

Basic OperationIn This Chapter:Using The KeyboardManuals & Quick WorkoutsOther SettingsHeart Rate MonitoringContact Heart RateClassic Pre-Set Work

Z5.4 & Z5 Treadmill Owner’s Guide9Using the KeyboardC O: B O Selecting Workouts: Press any of the workout keys and press to