Z4 Treadmill
Owner’s Manual
RESIDENTIAL TREADMILL
Manual/Pre-Program/Heart Rate Control
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 and most
respected treadmill
manufacturers. True’s
200,000 square foot facility,
just outside St. Louis,
Missouri, houses the
manufacturing plant,
engineering laboratory and
testing facility.
Over the years, True has
designed, developed and
fabricated new and
cutting-edge components
for their complete
residential and commercial
treadmill line, including
innovative frame and
suspension systems.
Intensive quality
control standards
guarantee
excellence in
every phase of
production,
resulting in the
finest treadmills
available
in the
marketplace.
True
treadmills
are consistently rated
#1 for their smooth,
quiet and comfortable
performance. Today,
True is the choice for
workouts among
beginners, rehab
patients and top
athletes world-wide.
Thank You For Selecting A True Treadmill
Our original goal was to build the
world’s best treadmills, and today
we believe we’re doing it!”
-Frank Trulaske
NOTE: The serial number
must
remain intact for
the warranty to remain
valid. Please check your
serial # ID to verify it has
not been tampered with,
removed
or altered.
Table of Contents
Safety Instructions 1-2
Setting Up Your Treadmill 3-4
Assembly 5-6
Treadbelt Adjustment 7-8
Control Panel Functions 9
Basic Treadmill Operation 10-11
Quick Reference Operating Instr. 12
Manual Operation 13
Programmed Workouts 14-15
User Programs 16
Heart Rate Control (workouts) 17-20
Cruise Control 21-22
Important Points About Heart
Rate Control 23-24
The F.I.T. Formula 25-29
Beginning Your Exercise Program 30-32
Care and Maintenance 33-34
Troubleshooting Guide 35
Diagnostics 36-37
Safety Instructions
1
Important Safety Instructions
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.
Danger: To reduce the risk of electric shock, always unplug
this treadmill immediately after use and before cleaning.
Warning: to reduce the risk of burns, fire and electric shock
and injury to persons:
This treadmill should never be left unattended when plugged
in. Unplug it from the outlet when not in use and before any
service is performed.
Close supervision is necessary when this treadmill is being
used by or near children, invalids, or disabled persons.
Use this treadmill only for its intended use as described in
this manual.
Do not use attachments not recommended by the
manufacturer.
Never operate this treadmill if it has a damaged power cord
or plug, if it is not working properly, if it has been damaged
or dropped, or if it has been submerged in water. In these
cases, the treadmill should be examined by a qualified service
technician.
Use a dedicated 110 volt, alternating current (AC), 15 amp
three-prong grounded outlet.
Safety Instructions
2
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.
Do not allow animals on or near your treadmill.
Make sure the power cord has enough slack to allow the
treadmill to raise freely without being limited by the cord or
caught in the incline rack. Do not run the power cord under
treadmill.
Use the treadmill indoors only.
Never use your treadmill near water or while wet. Using the
treadmill around a pool, hot tub or sauna will void the
warranty.
Do not operate where aerosol (spray) products are being used
or where oxygen is being administered.
Allow only trained personnel to service this equipment.
Keep the area under the treadmill free from obstruction, as
the deck will return to 0% grade when the safety key is
placed on console.
Avoid the possibility of bystanders being struck or caught
between moving parts by making sure that they are out of
reach of the treadmill while it is in motion.
Keep the space behind and on both sides of the treadmill
clear should you lose your balance.
Setting Up Your Treadmill
3
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.
Always straddle the treadbelt and allow the belt to begin
moving before stepping onto the belt.
Use extreme caution when stepping onto moving tread belt.
Some programs begin at speeds as high as 4.8 mph.
Gradually slow down the belt before stopping. This will
minimize the sensation of movement after you stop.
When making treadbelt adjustments, keep fingers, loose
clothing, jewelry, and long hair away from moving parts.
Setting Up Your Treadmill
Place your treadmill on a clean, level surface. Make sure the
electrical cord easily reaches a grounded three-pronged outlet
and has enough slack to allow the deck to incline without
tightening the cord. Do not allow the treadmill assembly to
rest on the cord.
Although your treadmill is designed to operate on most
carpeted surfaces, some deeply padded or heavy shag carpets
can cause damage. To prevent damage to your treadmill or
carpet, have someone stand on the deck and make sure the
treadmill belt doesn’t touch the carpet at any point.
Your treadmill is designed for indoor use only. Always keep
the control panel out of direct sunlight.
Setting Up Your Treadmill
4
Important Electrical Requirements
Your True treadmill requires a dedicated 110 volt,
alternating current (AC), 15 amp grounded outlet circuit.
This means nothing else can be plugged into the same power
circuit. Most household power circuits are rated for this
110VAC 15-amp requirement, but you must ensure the
treadmill does not share the circuit with anything else.
Danger: Do not use an extension cord or an ungrounded
outlet. The ground helps prevent electrical damage to your
treadmill and enhances your safety by preventing shock.
Check with a qualified electrician or serviceman if you are in
doubt as to whether the treadmill is properly grounded. Do
not modify the plug provided with the treadmill – if it will
not fit the outlet, have a proper outlet installed by a qualified
electrician.
A grounded outlet is critical for the Heart Rate Control
system to function properly.
Assembly
Hardware Kit:
1. Safety key
2. 5mm T-handle hex key
3. 5mm hex key/Philips screwdriver
4. 3mm hex key
5. 2mm hex key
6. 8mm x 15mm hex screws (4)
7. 8mm x 50mm hex screws (2)
8. 6mm x 15mm hex screws (4)
9. handrail clamps (2)
Step 1: Carefully unpack treadmill and check that all
hardware is present as shown.
Step 2: Remove motor cover by taking out the six screws
with Philips screwdriver.
Step 3: The upper wiring harness is tucked into the bottom
of the right pedestal leg. Lay the pedestal on the treadmill as
shown on page 6.
Assembly
5
Detach the rubber band from the upper wiring harness and
route the cable down the pedestal leg support and out the
bottom hole as shown.
Step 4: Tilt the pedestal up and slide it down the pedestal
supports, being careful not to pull out the upper wiring
harness. Plug the upper wiring harness into the motor
controller. Install the four 5mm x 15mm screws into the
pedestal legs.
Assembly
6
Treadbelt Adjustment
7
Do not tighten any pedestal or handrail screws until
instructed.
Step 5: The proper side of each handrail is designated by a
label. Install the handrails by sliding over the handrail stub
next to the handlebar. Install two 2mm x 15mm screws at the
top of each handrail. Install one 8mm x 50mm screw through
the handrail clamp and into the bottom of the handrail as
shown. Tighten all pedestal and handrail screws.
Step 6: Reinstall the motor cover using the Philips
screwdriver. Place the safety key on the circle labeled Safety
Key on the console.
Treadbelt Adjustment
Your treadmill’s running belt has been properly aligned at
the factory. However, when the treadmill is used on an
uneven surface, please follow these instructions:
Treadbelt Adjustment
8
1. Stand beside the treadmill, place the safety key onto the
control panel and follow operating instructions for running
the treadmill at 5 mph.
2. If the belt is off-center to the right, turn the left roller
adjustment bolt counter clock-wise 1/4 turn. If the belt is
off-center to the left, turn the left roller adjustment bolt 1/4
turn clockwise.
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.
Treadbelt Tension
To assure maximum life of the treadbelt, roller and drive
motor, make sure the treadbelt tension is set correctly. (Your
treadbelt has been properly tensioned at the factory.)
Turn both rear roller adjustment bolts counter-clockwise
until treadbelt just begins slipping when walking on it, then
turn both rear roller adjustment bolts clockwise in equal
quarter turn increments until treadbelt stops slipping.
Note: Be sure to run on treadbelt to ensure that the
treadbelt does not slip while under load.
Control Panel Functions
(Z4 HRC Shown)
Distance Grade Time Speed Pace Calories
Miles traveled in 0.1 mile Incline in percent grade Elapsed time. Can also Miles per hour in Time per mile at Estimated total
increments up to 9.99 miles, in 0.5% increments. be set to count down. 0.10 increments. current speed. calories burned.
or 0.10 mile increments past
10 miles. Can also be set to
count down.
9
Safety Key
Removable magnetic key
must be in place for
treadmill to operate.
Grade Up/Down Stop/Pause Speed Slow/Fast Select/Enter
Adjusts incline. Also Stops the belt and pauses Adjusts speed in 0.1 mph Accepts workout
used to choose programs workout. If held for 5 increments. Also used to parameters, and toggles
and to set distance in seconds, resets all work- set weight and other the dual function
count down mode. out information. workout parameters. displays.
Start/Reset
Starts the belt in motion.
Also resets workout data
when held for 3 seconds.
METS
Energy
expenditure rate.
10
Basic Treadmill Operation
Basic Treadmill Operation
Starting Your Treadmill Safely
Straddle the treadbelt by placing your feet on the straddle
covers.
Attach the lanyard to your clothing at about waist height.
Place the safety key on the key holder on the console.
Set your weight using the keys and press .
Press the key for a quick start into a manual control
workout, or press the key to begin setting up a
different workout, as described in later sections.
Stopping Your Treadmill Safely
Slow the treadmill to below 2 mph using the key.
Press .
Setting Your Weight
Your body weight must be entered so that the treadmill
accurately estimates your calorie expenditure. This weight
must include your workout clothing, too, which typically
adds about three pounds. The treadmill will work fine
without your weight setting, but will be unable to calculate
your calories. When you are setting your weight, it is
displayed in the Time Window.
Your treadmill will remember the last weight you entered.
Basic Treadmill Operation
11
A Note About Calorie Expenditure Calculations
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.
Due to variations in human exercise efficiency, your actual
calorie expenditure may vary by as much as 10% from the
treadmill’s estimate.
Monitoring Your Heart Rate (HRC model only)
The Z4 HRC treadmill can monitor your heart rate when you
wear the transmitter strap provided. It will display it as a
digital beats-per-minute (bpm) readout, and it is very
accurate, typically within two beats per minute. Your heart
rate is good feedback on your effort level. See the Target
Heart Rate chart on page 29 for more information.
Although your treadmill functions fine without using the
heart rate monitoring feature, this kind of monitoring gives
you valuable feedback on your effort level. It also allows you
to use the most advanced training system available on a
treadmill: True’s Heart Rate Control, where the treadmill
automatically adjusts your workout level based on your heart
rate. See the Heart Rate Control section of this manual for
details.
Using the Heart Rate Transmitter
Strap
The transmitter strap should be
worn directly against your skin,
about one inch below the pectoral
muscles/breast line.
Quick Reference Operating Instructions
12
Women should be careful to place the transmitter below their
bra line.
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.
The Treadmill’s Heart Rate Display
Before you start your workout, as you stand on or near the
treadmill, you will know the treadmill is properly receiving
your heart rate signal by the flashing heart-shaped “METS”
LED beneath the Heart Rate window.
Once you start your workout, your heart rate will be
displayed in beats per minute.
Quick Reference Operating Instructions
For a Manually-Controlled Workout:
Press for a Quick Start. The treadmill belt will start
moving at 0.5 mph.
Adjust Speed Using Keys
Adjust Grade Using Keys
To Use Pre-Set Programs:
Set Your Weight Using Keys
Press
Scroll To Desired Program Using Keys
Manual Operation
13
Set Program Level Using Keys
Press
Set Time Using Keys (15:00-99:00 Minutes)
Press
Manual Operation
For a Quick Start, simply press . The treadmill belt will
start moving at 0.5 mph.
Note: Confirm that the body weight setting is correct as
displayed in the Time window. If it is not, adjust it with
the keys and press .
Adjust speed using keys, and adjust grade using
keys.
To stop or pause your workout: slow machine to below 2
mph by pressing , then press . This will stop the
treadmill and save your workout information. To restart your
workout, press .
To reset distance, time, and calories during your workout:
Press and hold until zeros appear in the time,
distance, calorie windows. To reset treadmill back to
workout setup mode, press and hold .
Programmed Workouts
14
Making Time and/or Distance Count Down instead of Up
After adjusting your weight if necessary, press twice
or until the lights in the time and distance windows flash.
Press to set distance and to set time. When you
press , time and distance will begin counting down.
When the time or distance reaches zero, the treadbelt will
continue to move and whichever readout reached zero (time
or distance) will begin counting up. No other readouts will
reset.
Programmed Workouts
Confirm that the body weight setting is correct as displayed
in the center window. If it is not, adjust it with the
keys. Press
Press to select a program.
Select a level using
Press
After program and level have been selected, set time using
keys (15:00-99:00 minutes)
Press to begin.
To stop or pause your workout: slow machine to below 2
mph by pressing then press . This will stop the
program and save your workout information. To restart a
program, press . To end your workout, press
and remove the safety key.
To reset distance, time, and calories during your workout:
press and hold until the readout is reset. To reset
treadmill back to workout setup mode, press and hold
.
To change level or program during workout: press and hold
until program and level information shows in the
Time window. Press keys to change level, keys to
change program, then press . If a new program is
selected, it will join that program at the same point as the
previously selected program.
Recall accumulated data at the end of your workout by pressing .
Note: All workouts (programs) are able to be set from 15:00 -
99:00 minutes. Default value (if no time entered) is 30:00
minutes. When timer reaches 0:00 it will beep and begin
counting up. You must press to end your workout.
Programmed Workouts
15
User Programs
16
User Programs
During a manually-controlled workout, your Z4 treadmill
always "records" the changes you make in speed or incline.
This recording can be saved as a User Program that you can
"play back" to use as custom-designed workouts.
Up to 50 changes in speed or incline can be recorded. Each
speed/incline pair of changes must be separated by at least
30 seconds.
To save a manual workout, press as you normally
would to end your workout. Now press and hold until
the display shows Save User 1.
You can save your workout in User 1, or press to select
User 2. Press and hold to save the workout program
you have selected.
To use a User Program that you have saved, simply select it
from the list of programs as described in "Programmed
Workouts" in the previous section.
Heart Rate Control Workout
True’s patented heart rate control workout allows you to
limit both speed and grade for your safety and comfort. The
treadmill adjusts both to keep you at your desired target
heart rate, and it remembers these setup parameters for your
next workout.
Before selecting a target heart rate control workout, it is
important to use the treadmill for several workouts in the
manual mode while monitoring your heart rate.
After you have spent some time learning how your heart
responds to different levels of speed and grade, you will have
a better understanding of how to select the maximum speed
and maximum grade required to reach your target heart rate.
Consult your physician to determine your target heart rate.
See “Heart Rate Control Important Points” for some useful
tips on using the HRC system.
How the HRC system controls your heart rate:
To raise your heart rate in the HRC mode, speed will always
increase until maximum speed is attained, followed by grade
(if grade is used in the workout).
To lower heart rate in the HRC mode, grade will always
decrease until zero grade is reached, followed by speed (if
grade is used in the workout).
Speed changes are in 0.1 mph increments. Grade changes are
in 0.5% grade increments. This is equal to between 0.10 and
0.15 METs.
NOTE: The heart rate control workout stores your workout
parameters once you have completed an HRC workout.
You do not need to enter all parameters each time you use
the HRC workout.
HRC Workout Setup
After entering weight, press . Press keys to
scroll to the HRC workout, and press .
Adjust the target heart rate to your desired target using the
, then press .
Heart Rate Control Workout
17
Heart Rate Control Workout
18
Adjust maximum speed with the keys, then press
.
Adjust workout time with the keys, then press
. (This does not include warm-up/cool down time.)
Adjust maximum grade with the keys, then press
.
Press to begin your workout.
Note: if you keep pressing , you will continue to scroll
through the workout setup parameters. You can press
at any time to accept the current parameters and begin your
workout.
Note: Hitting any other key will exit HRC mode.
You can adjust your target heart rate at any time during your
workout by pressing , using the keys as
needed, and pressing again. If you are lowering your
target, you are limited to a 5 bpm change.
The Three Stages of a Heart Rate Control Workout
1. Warm-up Stage
2. Target Heart Rate Control Stage
3. Cool Down Stage
Warm Up Stage
Increase speed and grade gradually to slowly increase your
heart rate to within 10 bpm of your target. For best results,
you should take about five minutes to get to that point.
The treadmill will operate in a manually-controlled mode
during the warm-up stage. You control both speed and grade.
You may only increase speed and grade to the preset
maximum values entered. It is important that you start at a
low level of perceived exertion and gradually increase your
work load over several minutes until you approach your
target heart rate. This allows your body to adapt to your
workout. Increasing work load gradually will allow you to
enter the heart rate control stage without overshooting your
target.
NOTE: Warming up too fast may cause you to overshoot your
target. If this occurs it may take several minutes before the
computer software can control your heart rate. You may
overshoot and undershoot your target for several minutes
until stable control is achieved.
Heart Rate Control Stage
When your heart rate is 10 beats away from your target, the
computer software takes control of the treadmill at this
point. The time window will reset and begin descending from
the time you originally entered in the setup of the workout
parameters.
The treadmill’s computer now controls all speed and grade
changes. The treadmill will gradually continue to increase
your workload until you reach your selected target heart rate.
Note: Do not touch any keys. Touching any key before
pressing first will immediately exit you from heart
Heart Rate Control Workout
19
Heart Rate Control Workout
20
rate control and begin your cool down stage.
As your heart rate increases or decreases from your target,
the treadmill will automatically make adjustments to speed
and/or grade to keep your heart rate near your selected
target.
Cool Down Stage
When time is elapsed and the HRC stage is completed, there
will be an immediate 50% MET reduction in your work load.
Your accumulated distance, calories, time and average heart
rate will be displayed.
The treadmill will now operate in the manual mode. The time
will reset to 00:00 and begin to ascend. You will be in
complete control of all speed and grade changes. It is
recommended that you spend an equal amount of time in the
cool down stage as you did in the warm up stage, or a
minimum of at least two minutes. Press when you are
finished.
Note: Workout totals of time, distance, calories and average
heart rate will appear in message at the end of your workout.
If you prematurely press speed or grade to end your workout
during the HRC stage, you will enter the cool down stage and
your workload will remain constant. You may then manually
adjust speed and grade.
Note: Accumulated data of average heart rate, distance,
calories, and time is displayed each time is pressed .
Cruise Control
21
Cruise Control
This is the simplest way to enter target heart rate training.
While in manual or any program you can enter Target Heart
Rate Control by simply pressing the key.
For best results, you should be at least five minutes into your
workout and warmed up. This will allow Cruise Control to
more accurately control your heart rate.
Remember, you must be wearing a chest strap and your heart
rate should be displayed in the Heart Rate Window.
To change your target heart rate press . Edit the target
using and press . You can only edit 5 beats
going down.
Pressing will start a Heart Rate Control Program with
the displayed value as your target heart rate.
How Cruise Control Determines How to Change Your
Exercise Intensity
If you enter the HRC stage below 5 mph, the speed you enter
will be the maximum speed of your workout. i.e.: If you like
to walk at a maximum speed of 3.8 mph, you should enter
HRC at 3.8 mph.
If you enter the HRC stage above 5 mph, you will have an
additional 1 mph of speed. i.e.: If you enter HRC at 6 mph,
your maximum attainable speed in the HRC stage will be 7
mph.
If at any time you enter the HRC stage with grade, you will
Cruise Control
22
have an additional 4% of grade available in the HRC stage.
i.e.: If you enter the HRC stage at 1% grade your maximum
attainable grade will be 5%.
If you do not enter the HRC stage with grade, no grade will
be available during the HRC stage of your workout. Only
speed will be used to control your heart rate.
Examples of Walking Workouts:
1. Enter HRC at 3.5 mph and 4% grade to allow a
maximum speed of 3.5 mph and 8% grade.
2. Enter HRC at 4.2 mph and 6% grade to allow a
maximum speed of 4.2 mph and 10% grade.
Examples of Running Workouts:
1. Enter HRC at 6 mph and 0% grade to allow a maximum
of 7 mph and 0% grade.
2. Enter HRC at 5 mph and 2% grade to allow a maximum
of 6 mph and 6% grade.
Examples of How HRC Can Work For You
Example #1:
A user who physically cannot walk over 2.5 mph can safely
use heart rate control by entering maximum speed of 2.5 in a
Heart Rate Control workout.
Example #2:
A runner can run up to a speed of 10 mph, without hills, by
entering a maximum speed of 10 mph and a maximum grade
of 0%.
Example #3:
A walker enters a maximum speed of 4.0 mph and a
Important Points About Heart Rate Control
23
maximum grade of 6%. The walker is limited to a maximum
speed of 4.0 mph and grade will be used if required to
elevate the heart rate up to a maximum of 6%.
Important Points About Heart Rate Control
The Heart Rate Monitor transmitter strap provided with your
treadmill should be worn directly against your skin at about
one inch below the pectoral muscles/breast line. Women
should be careful to place the transmitter below their bra
line.
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.
If the transmitter strap is adjusted or moved while
exercising, communication may be temporarily affected.
If communication is lost for 30 seconds, the treadmill will
automatically shut off.
The transmitter strap emits a fairly weak radio signal to the
treadmill, so interference from other radio and sound waves
(including everything from cordless telephones to
loudspeakers) is possible. The good news is that interference
is usually quite brief. If you 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 5 beats per minute or more, so avoid talking as much as
possible.
Maintain a smooth walking or running motion.
Important Points About Heart Rate Control
24
A grounded outlet is critical for the HRC system to function
properly. Use a dedicated 110 VAC, grounded outlet to help
prevent interference.
Two users wearing the same kind of transmitter at the same
time and in close proximity may cause false heart rate
display readings.
Use only the transmitter provided with your True HRC
Treadmill or a Polar brand standard transmitter.
True’s Heart Rate Control is patented under USPTO
#5,462,504.
Heart Rate Control Safety Features
If your heart rate exceeds your target by 12 beats, there will
be a 30% MET reduction in workload to reduce your heart
rate.
If your heart rate exceeds your target by 20 beats, the unit
will automatically shut off as a precautionary measure. (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).
How Target Heart Rate Works
The user first sets their personal maximums for both speed
and grade. This allows the user to customize and create a
variety of workouts. By setting personal maximums for speed
and grade, the user is provided safe workouts that fit their
capabilities. Once this data is entered, along with target heart
rate and workout time, the user is ready to start their Heart
Rate Control workout.
The initial stage of the Heart Rate Control workout is the
warm-up stage and allows the user the flexibility to adjust
their speed or grade at anytime. The warm-up stage is not
predetermined by the amount of time input prior to workout,
and the user may take as much time as they wish to
approach their target heart rate. The warm-up stage ends
when the user’s heart rate is 10 beats below the pre-set
target heart rate.
At this point, the user enters the Heart Rate Control stage
and the treadmill’s computer takes control of both the speed
and grade (hands free).
The treadmill software gradually increases the user’s heart
rate to within 10 beats of the target heart rate.
In the situation where workload needs to be increased in
order to elevate the heart rate, the speed will be increased
first in 1/10 mph increments.
If needed, the speed will continue to increase up to the
pre-set maximum. If the user still requires additional
workload to raise the heart rate, the grade will be raised in
.5% increments up to the maximum pre-set grade (unless zero
grade was entered).
Conversely, whenever the workload needs to be reduced in
order to lower the heart rate, the grade will always be
reduced first. The grade will be reduced to zero (if required),
before speed is reduced.
The F.I.T. Formula
Understanding the F.I.T. Formula
The workout portion of your exercise program consists of
three major variables: Frequency, Intensity, and Time.
The F.I.T. Formula
25
The F.I.T. Formula
26
Frequency: How Often You Exercise
You should exercise three to five times a week to improve
your cardiovascular and
muscle fitness.
Improvements are
minimal with less
frequent exercise.
Intensity: How Hard
You Exercise
Intensity of exercise is
reflected in your heart rate.
Exercise must be sufficiently rigorous to strengthen your
heart muscle and condition your cardiovascular system. Only
your doctor can prescribe the target training heart range
appropriate for your particular needs and physical condition.
Start with exercise that stimulates you to breathe more
deeply.
Alternate periods of moderate and easy exercise to help your
body adapt to new levels of exertion without unnecessary
strain.
If you are just beginning an exercise program, you may be
most comfortable walking at a speed of 1-2 mph. As you use
your treadmill regularly, higher speeds may be more
comfortable and more effective.
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 overdoing it.
As your fitness level improves, you will need to increase your
FFRREEQQUUEENNCCYY IINNTTEENNSSIITTYY TTIIMMEE
BEGINNING
EXERCISE
PROGRAM
2-3 days/week 60-65% of MHR* 3-5 minutes
ESTABLISHING
AEROBIC
FITNESS
3-4 days/week 60-75% of MHR* 12-20 minutes
MAINTAINING
AEROBIC
FITNESS
4-6 days/week 70-85% of MHR* 20-30 minutes
*MHR = maximum heart rate
The F.I.T. Formula
27
workload in order to reach your target heart rate. The first
increase may be necessary after two to four weeks of regular
exercise. Never exceed your target heart rate zone. Increase
the speed and/or incline on the treadmill to raise your heart
rate to the level recommended by your doctor. The incline
feature can be used to greatly increase the workload without
increasing speed. The chart below indicates how much the
effort changes with each percent of grade at popular speeds
for a person weighing 155 pounds.
METs
One MET is the amount of energy your body uses when
you’re resting. If a physical activity has an equivalent of 6
METs, its energy demands are 6 times that of your resting
state. The MET is a useful measurement, because it accounts
for differences in body weight.
Time: How Long You Exercise
Sustained exercise conditions your heart, lungs, and
muscles. The longer you are able to sustain exercise within
your target heart range, the greater the aerobic benefits.
To begin, maintain two to three minutes of steady, rhythmic
exercise and then check your heart rate.
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.
Using the F.I.T. Formula
The F.I.T. formula and chart are designed to help you begin
a program tailored to your needs. You may wish to keep an
The F.I.T Forumula
28
exercise log to monitor your progress.
Your Fitness Program
You can get valuable fitness benefits from your True
Treadmill. Using the treadmill regularly may increase the
ability of your heart and lungs to supply oxygen and
nutrients to exercising muscles over an extended period of
time. The treadmill will also help you develop added muscle
endurance and balanced strength throughout your body.
Determining Your Needs
Calculate your maximum heart rate as a first step in
developing your fitness program. The formula to calculate
average maximum heart rate for one minute is 220 beats per
0 1 2 3 4 5 6 7 8 9 10 11 12
1 1.8 1.9 2.0 2.2 2.3 2.5 2.6 2.7 2.9 3.0 3.1 3.3 3.4
2 2.5 2.8 3.1 3.4 3.6 3.9 4.2 4.5 4.7 5.0 5.3 5.6 5.8
3 3.3 3.7 4.1 4.5 5.0 5.4 5.8 6.2 6.6 7.0 7.4 7.8 8.3
4 5.6 6.0 6.4 6.8 7.2 7.7 8.1 8.5 8.9 9.3 9.7 10.1 10.6
5 8.7 9.0 9.3 9.7 10.0 10.4 10.7 11.1 11.4 11.8 12.1 12.4 12.8
6 10.2 10.6 11.0 11.4 11.8 12.3 12.7 13.1 13.5 13.9 14.3 14.7 15.2
7 11.7 12.2 12.7 13.2 13.6 14.1 14.6 15.1 15.6 16.1 16.5 17.0 17.5
8 13.3 13.8 14.4 14.9 15.5 16.0 16.6 17.1 17.7 18.2 18.8 19.3 19.9
9 14.8 15.4 16.0 16.6 17.3 17.9 18.5 19.1 19.7 20.4 21.0 21.6 22.2
10 16.3 17.0 17.7 18.4 19.1 19.8 20.4 21.1 21.8 22.5 23.2 23.9 24.6
Grade
Speed
TTrreeaaddmmiillll SSppeeeedd aanndd GGrraaddee vvss.. MMEETTss
Note: Calorie expenditure rate is different for walking and
running. True assumes you are walking if the treadmill speed
is 3 mph or below, and running if the speed is 5 mph or
higher. In between 3 and 5 mph, True doesn’t know if you are
walking or running, so we use an in-between value.
minute minus your age. To find your pulse, locate a vein on
your neck or inside your wrist, then count beats for ten
seconds, then multiply by six. (See chart above.)
It’s also important to know your target training zone or
target heart rate. The American Heart Association (AHA)
defines target heart rate as 60-75 percent of your maximum
heart rate. This is high enough to condition, but well within
safe limits. The AHA recommends that you aim for the lower
part of the target zone (60 percent) during the first few
months of your exercise program. As you gradually progress
you can increase your target to 75 percent. According to the
AHA, “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.”
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
The F.I.T. Formula
29
INCREASED
PERFORMANCE
RANGE
AEROBIC
TRAINING
RANGE
WEIGHT LOSS
TRAINING
RANGE
75%
60%
85%
Heart Rate BPM
20 25 30 35 40 45 50 55 60 65
AGE
100%
Beginning Your Exercise Program
30
current level of fitness. Reducing the intensity of your
workout is recommended.
The age-adjusted target heart rates indicated in the previous
chart reflect averages. A variety of factors (including
medication, emotional state, temperature, and other
conditions) can affect the exercise heart rate appropriate
for you.
Warning: Consult your doctor to establish the exercise
intensity (target heart rate zone) appropriate for your age
and condition before beginning any exercise program.
Beginning Your Exercise Program
Warm-Up: Slow and Deliberate Exercise
You are not warmed up until you begin to perspire lightly
and breath more deeply. Warming up prepares your heart
and other muscles for more intense exercise and helps you
avoid premature exhaustion. Begin each workout by walking
even if you plan to run. Start slowly, exploring different
speeds until you can comfortably sustain your speed. 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.
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. Walk naturally and avoid jerking motions that
can cause pulled muscles, sprained joints, and loss of
balance.
Beginning Your Exercise Program
31
Cool-Down: Slow and Relaxed Exercise
Cooling down relaxes your muscles and gradually lowers
your heart rate. Slowly reduce your workload until your heart
rate is below 60 percent of your maximum heart rate. The
cool down should last at least five minutes, followed by some
light stretching to enhance your flexibility.
Beginning a Fitness Program
If you cannot sustain 12 continuous minutes in your target
heart rate zone, exercise several times a day to get into the
habit of exercising.
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.
Establishing Aerobic Fitness
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.
Begin with 12 continuous minutes. Increase your time by one
to two minutes per week until you can sustain 20 continuous
minutes.
Beginning Your Exercise Program
32
Maintaining Aerobic Fitness
If you can sustain 20 continuous minutes in your target heart
rate zone, begin to increase the length and intensity of your
workout:
Exercise four to six days a week or on alternate days.
Try to reach and maintain 70-85 percent of your maximum
heart rate with moderate to somewhat hard exercise.
Exercise for 20-30 minutes.
Managing Weight
Consistent aerobic exercise will help you change your body
composition by lowering your percentage of body fat. If
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.
Exercise four to five times a week.
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. Do not eat close to bedtime.
Exercise before meals. Moderate exercise will help suppress
Care and Maintenance
33
your appetite.
Take exercise breaks throughout the day to help increase
metabolism (calorie expenditure).
Sports Training
When you are training to improve strength and performance:
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.
Warning These strategies are intended for average healthy
adults. If you have pain or tightness in your chest, an
irregular heartbeat, shortness of breath or if you feel faint
or have any discomfort when you exercise, stop! Consult
your physician before continuing. Remember, every workout
should begin with a warm-up and finish with a cool-down.
Care and Maintenance
Your True treadmill is constructed of quality materials and
manufactured to provide many years of faithful service.
Simple routine cleaning and a preventive maintenance
program will extend the life of your treadmill.
NOTE: To prevent electrical shock, be certain the treadmill is
turned off and unplugged from the electrical outlet before
performing any cleaning or routine maintenance.
Care and Maintenance
34
Treadbelt Lubrication
For average use of your treadmill, True recommends you
lubricate under the treadbelt once per year. For heavy use,
which ismore than 10 hours per week, True recommends
lubricating every six months.
Please contact your dealer to obtain the proper lubricants.
Regular Cleaning
Daily: Perspiration should be wiped from the control console
and treadmill surfaces after your workout.
Weekly: You should wipe down your treadmill once a week
with a water dampened, soft cloth. Be careful not to get
excessive moisture between the edge of the overlay panel and
the console, as this might create an electrical hazard or cause
the electronics to fail.
Important: do not clean or wipe under the running belt.
Monthly: Clean dust and dirt that might accumulate under
and behind your treadmill once a month. Small rubber
particles from the soles of walking shoes will accumulate
alongside the belt and also behind the unit.
Expert service and maintenance at a reasonable cost are
available through your factory-trained, authorized True
dealer. The dealer maintains a stock of repair and
replacement parts and has the technical knowledge to meet
your service needs.
Troubleshooting Guide
35
SYMPTOM CAUSE SOLUTION
Circuit breaker on treadmill trips
when the power cord is plugged
into wall.
Circuit breaker on treadmill trips
when inputting speed and starting.
A. Damaged motor
B. Damage or defective
motor power supply
board
C. Damaged motor control
circuit board
D. Restricted belt or
flywheel
E. Treadbelt over tensioned
Service required
Service required
Service required
Check and remove
obstruction or call dealer
See adjustments Page 8
Computer display LED’s do not
illuminate.
A. No power to treadmill
B. Circuit breaker trip
C. Upper wire harness not
connected or completely
connected.
Restore power at electrical outlet
or reset circuit
breaker if in “on/off” position.
Reset Circuit Breaker
Service required
Incline Motor and tread motor
will not turn on
A. Upper wire harness not
connected or completely
connected
Service required
Incline motor does not
operate but the treadbelt moves
A. Incline wire harness
not connected
Service required
Scrambled digits on computer
LED’s
A. Damaged E-Prom
B. Damaged computer
board
C. Upper wire harness
partially connected
Service required
Service required
Service required
Squeaking noise from motor
while using the treadmill
A. Poly V-belt slipping
B. Motor brush noise
excessive
Service required
Service required
Diagnostics
36
Diagnostics - Error Messages
The following error messages will be displayed as they occur.
Every time these messages are displayed, an audible beep will
sound twice.
E1:INCLINE Incline moving when not commanded
to.
E1:RANGE Difference between zero position and
maximum incline not sufficient.
SYMPTOM CAUSE SOLUTION
Treadbelt tracks left to right A. Uneven floor
B. Rear roller not adjusted for
sloped floor
Move treadmill to even
surface
Refer to Owner’s Manual to
adjust belt
Treadmill trips household
circuit breaker
A. Defective breaker
B. Circuit too small
C. Circuit over-loaded
Replace breaker
Use 20 amp circuit
Remove the other electrical
appliances on same circuit
Treadbelt feels unsmooth, jerks
intermittently
A. Object between belt and
deck
B. Object under belt
C. Loose tread motor
drive belt
D. Loose treadbelt tension
Remove object between
belt and deck
Remove object from under
belt
Service required
Refer to Owner’s Manual
Diagnostics
37
E1:STALL Incline not moving when commanded
to.
E2:OVERSPEED This error occurs when an acceleration
>2.1 mph occurs. Error cleared by
turning off power switch then turning
it back on.
E2:CAL Feedback cannot reduce or increase
speed to target. Error cleared by
calibrating.
E3:RECAL This error occurs when a data error is
detected on the EEPROM, replace the
control panel.
E5:SENSOR This message is displayed when there
is no speed feedback.
Diagnostics - Service Messages
The following service messages will be displayed as they
occur, as well as for the subsequent six safety key insertions.
These messages will be displayed until a key is pressed.
Every time these messages are displayed, an audible beep will
sound twice.
S1:LUBE This message is displayed when lubrication of
the deck is recommended.
S2:CLEAN 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.
Founded 1981
865 Hoff Road
O’Fallon, MO 63366
1-800-426-6570
www.truefitness.com
©2005 TRUE FITNESS TECHNOLOGY, INC.
TRUE is a registered trademark of
TRUE FITNESS
Specifications subject to change
Rev. 6/05
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