Table of Contents
Z7 Elliptical Owner’s Guide
1 - Quick Start
It’s easy to use your
new bike.
2 - Riding Your
Elliptical
Basic operation of
everything except the
console.
4 - Manual and
Pre-Set Programs
Details on basic
exercise modes.
5 - Heart Rate
Control
Foolproof heart rate
feedback workouts.
6 - Creating an
Exercise Plan
Advice on using your
bike in a rewarding
exercise program.
7 - Care and
Maintenance
Keeping your bike in
the best shape.
8 - Important
Safety Instructions
Be sure to familiarize
yourself with this
section.
9 - Elliptical
Specifications
Operational and
physical attributes of
your bike.
ppaaggee 3377
ppaaggee 5599ppaaggee 5533ppaaggee 4499
ppaaggee 2299ppaaggee 2233
ppaaggee 77ppaaggee 33
3 - The Display
Describes each key
and data display
feature.
ppaaggee 1177
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
chapter one
Z7 Elliptical Owner’s Guide
3
C
HAPTER
1:
Quick Start
CHAPTER 2: Riding Your Elliptical
CHAPTER 3: The Display
CHAPTER 4: Manual and Pre-Set Programs
CHAPTER 5: Heart Rate Control
CHAPTER 6: Designing an Exercise Program
CHAPTER 7: Care and Maintenance
CHAPTER 8: Important Safety Instructions
CHAPTER 9: Elliptical Specifications
Just Get on and Ride!
QUICK START
Z7 Elliptical Owner’s Guide
5
QUICK S
TART
JUST
GET ON
AND
RIDE!
S
TARTING UP
PAUSING YOUR
WORKOUT
CHANGE
WORKOUTS AT
ANY TIME
CHANGE THE
DATA DISPLAY
The best way to learn to use the Z7 Elliptical is to keep
pressing keys to see what happens — explore it at your own
pace.
Begin pedaling.
The display will wake up and prompt for your weight,
workout selection, and workout time.
Enter your workout parameters and press , or
immediately press for a quick start into a manual
workout.
At any time during your workout, change workouts by pressing
a program key.
The bike will retain your workout data for about 15 seconds
after you stop pedaling.
Press the Change Display key to change the workout data
display.
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
chapter two
Z7 Elliptical Owner’s Guide
7
CHAPTER 1: Quick Start
C
HAPTER
2:
Riding Your Elliptical
CHAPTER 3: The Display
CHAPTER 4: Manual and Pre-Set Programs
CHAPTER 5: Heart Rate Control
CHAPTER 6: Creating an Exercise Plan
CHAPTER 7: Care and Maintenance
CHAPTER 8: Important Safety Instructions
CHAPTER 9: Elliptical Specifications
Getting Comfortable
RIDING YOUR ELLIPTICAL
Z7 Elliptical Owner’s Guide
9
RIDING YOUR ELLIPTICAL
Set your weight before every workout. This
allows the Z5 Elliptical to control your
workout more effectively.
The body weight setting does not affect the
calorie expenditure calculation. Unlike
treadmills or other weight-bearing
exercises, calories burned during exercise
biking does not change with different body weights.
Place your feet anywhere on the foot pads.
Most riders prefer their feet to be as close together as
possible, but choose your own position for maximum comfort.
SETTING YOUR
WEIGHT
Variations in human
exercise efficiency are
another potential
source of error, with
differences of plus or
minus 10% common
in the population.
FOOT POSITION
Z7 Elliptical Owner’s Guide
Using the Exercise Arms
RIDING YOUR ELLIPTICAL
10
RIDING YOUR ELLIPTICAL
You have three hand and arm options when exercising:
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.
Grasp the exercise arms in a position so that you are wellbalanced and your arm motion is comfortable. Grip the
handles with a relaxed, not tight, grip.
You can use the exercise arms for mainly balance, or you can
use them for significant upper-body exercise. Any power you
apply to them will be accurately recorded by the elliptical
console.
USING THE
EXERCISE
ARMS
Other Options
RIDING YOUR ELLIPTICAL
Z7 Elliptical Owner’s Guide
11
RIDING YOUR ELLIPTICAL
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.
Z7 Elliptical Owner’s Guide
Monitoring Your Heart Rate
RIDING YOUR ELLIPTICAL
12
RIDING YOUR ELLIPTICAL
Breathe in a regular and relaxed manner. Many exercisers do
not breathe enough, which reduces their exercise capacity and
comfort. 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:
...By using a chest strap that transmits your heart rate to the
bike via radio...
...or by using the metal contact heart rate pads on the
handlebars.
Although your bike functions fine without using the heart rate
monitoring feature, this kind of monitoring gives you valuable
feedback on your effort level. Chest strap monitoring also
allows you to use Heart Rate Control, which is the most
advanced exercise control system available.
MONITORING
YOUR H
EART
RATE
BREATHING
Chest Strap Use
RIDING YOUR ELLIPTICAL
Z7 Elliptical Owner’s Guide
13
RIDING YOUR ELLIPTICAL
When you wear a Polar® or compatible transmitter strap, the
elliptical will display your heart rate as a digital beats-perminute (bpm) readout.
The transmitter strap should be worn
directly against your skin, about one
inch below the pectoral muscles/breast
line (see picture below). 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.
Examples of Heart Rates
Found in Daily Life
An average 30-year-old
might have a resting heart
rate, when sitting totally
still for several minutes, of
65. During hard exercise
that can be sustained for
10 to 15 minutes it might
be around 140 continuous-
ly. A maximum heart rate
that requires maximal
exercise for several minutes to attain is 185.
A 30-year-old in good
shape might have a resting heart rate near 55,
and might exercise for 20
minutes at a heart rate of
160.
A world-class distance runner or professional cyclist
might have a resting heart
rate near 45.
CHEST STRAP
HEART RATE
MONITORING
Z7 Elliptical Owner’s Guide
Contact Heart Rate
RIDING YOUR ELLIPTICAL
14
The contact heart rate system lets you monitor your heart rate
without wearing a strap.
Gently grasp the contact heart rate pads
as shown below.
When the system detects your hands, a red heart will appear
in the Heart Rate field of the data display and will flash in
time with your heart beat. During this time, the system is
analyzing and locking in your heart rate. Within about 15
seconds, your digital heart rate in beats per minute (bpm)
should be displayed.
RIDING YOUR ELLIPTICAL
CONTACT
HEART RATE
(CHR)
A Note on CHR
Accuracy
CHR monitoring may be
a bit less accurate than
a chest strap, since the
heart rate signals are
much stronger at the
chest.
About 5% of the population cannot be picked up
by any CHR system. This
is because their heart is
positioned in a more upand-down manner in
their chest, as opposed
to leaning over to one
side.
For Best Results
RIDING YOUR ELLIPTICAL
Z7 Elliptical Owner’s Guide
15
1. Exercise with smooth body motions.
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.
When using a Heart Rate Control (HRC) workout, it is best to
use chest strap monitoring. These workouts work best with
the extra accuracy gained from a chest-contact heart rate
monitoring system.
RIDING YOUR ELLIPTICAL
FOR BEST
RESULTS
:
The Display
In This Chapter:
Your Display
The Upper Panel
The Lower Panel
chapter three
Z7 Elliptical Owner’s Guide
17
CHAPTER 1: Quick Start
CHAPTER 2: Riding Your Elliptical
C
HAPTER
3:
The Display
CHAPTER 4: Manual and Pre-Set Programs
CHAPTER 5: Heart Rate Control
CHAPTER 6: Creating an Exercise Plan
CHAPTER 7: Care and Maintenance
CHAPTER 8: Important Safety Instructions
CHAPTER 9: Elliptical Specifications
Your Display
THE DISPLAY
Z7 Elliptical Owner’s Guide
19
The elliptical display has two jobs: to let you control the
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
THE
DISPLAY
YOUR DISPLAY
Z7 Elliptical Owner’s Guide
The Upper Panel
THE DISPLAY
20
T
HE DISPLAY
Work Level: The
selected workout
level.
Heart Rate: In
beats per minute
(bpm).
*
Calories: An
estimate of your
calories burned.
This doesn't include
your basal
metabolic rate,
which is about 72
calories per hour for
a 150-pound
person.
*
RPM: Your pedal cadence.
*
METs: Your METs rate.
*
Watts: The amount of mechanical
power the elliptical is receiving from
your exercise. This is not the same
as the amount of power your body
is using, since the average person
is only about 20% efficient at
generating mechanical power.
*
Change Display: Changes
data readouts from one set of
four to the other set. Press
and hold for two seconds to
automatically have the two
sets alternate back and forth
every five seconds.
*
Progress Display:
Shows your progress and
workload profile through
your workout.
*Pressing
the
“Change
Display”
key
switches
the
readout
from
the
top
values
to
the
bottom
values
and
will
light
up
the
LEDs
of
the
values
now
being
displayed.
If
you
press
and
hold
the
“Change
Display”
key
for
one
second,
the
display
will
enter
“Scan
Mode”
and
switch
between
the
two
sets
of
values.
Time: The amount of time
remaining in your workout.
If you press , this
becomes elapsed time: how
long you've been working
out so far.
*
Distance: an estimate of your
walking or running distance for
a comparable amount of
calories expended.
*
The Lower Panel
THE DISPLAY
Z7 Elliptical Owner’s Guide
21
THE
DISPLAY
Workload: Adjusts workload
up and down. Keys repeat if
held down.
Numeric: Used for
data entry in workout
setup. During a
workout, used to
change workload by
entering a numeric
value and pressing
.
Clear: Zeros-out current
data entry.
Enter: Accepts the current
data entry.
Heart Rate Control:
Selects Constant Heart
Rate Control. If already in
a workout, selects Cruise
Control HRC.
Pre-set Programs: Selects
desired program profile.
Random: Generates
a different program
profile each time
Start: Starts a workout
Manual and Pre-Set
Programs
In This Chapter:
How These Modes Work
Program Profiles
How Your Elliptical Controls Your Workout
chapter four
Z7 Elliptical Owner’s Guide
23
CHAPTER 1: Quick Start
CHAPTER 2: Riding Your Elliptical
CHAPTER 3: The Display
C
HAPTER
4:
Manual and Pre-SSet Programs
CHAPTER 5: Heart Rate Control
CHAPTER 6: Creating an Exercise Plan
CHAPTER 7: Care and Maintenance
CHAPTER 8: Important Safety Instructions
CHAPTER 9: Elliptical Specifications
How These Modes Work
MANUAL AND PRE-SET PROGRAMS
Z7 Elliptical Owner’s Guide
25
Manual mode changes workload in roughly 10-watt
increments. The faster you pedal, the more power is required,
just like walking or riding an outdoor bike.
Three different preset programs are available:
C-V Workout, with the workload gradually rising until
you reach the middle of your workout time, then gradually decreasing to the end.
Weight Loss, with a warmup stage increasing to a
steady-state workload for the majority of the workout,
then a cool-down at the end.
Hill Interval, with four work intervals separated by four
rest intervals.
The Random program creates a different program profile each
time you press the key.
Sixteen different levels are available to change the difficulty of
a program. The workload intensities expand and contract
depending on the level.
MANUAL AND PRE-SET
PROGRAMS
MANUAL MODE
PRE-SET
PROGRAMS
Z7 Elliptical Owner’s Guide
Program Profiles
MANUAL AND PRE-SET PROGRAMS
26
MANUAL AND
PRE-SET
PROGRAMS
C-V Workout
Weight Loss
PROGRAM
PROFILES
Program Profiles
MANUAL AND PRE-SET PROGRAMS
Z7 Elliptical Owner’s Guide
27
MANUAL AND PRE-SET
PROGRAMS
Hill Interval
Heart Rate Control
In This Chapter:
Constant HRC
HRC Options and Information
Target Heart Rate Chart
Heart Rate Control Programs
Important Points About HRC
chapter five
Z7 Elliptical Owner’s Guide
29
CHAPTER 1: Quick Start
CHAPTER 2: Riding Your Elliptical
CHAPTER 3: The Display
CHAPTER 4: Manual and Pre-Set Programs
C
HAPTER
5:
Heart Rate Control
CHAPTER 6: Creating an Exercise Plan
CHAPTER 7: Care and Maintenance
CHAPTER 8: Important Safety Instructions
CHAPTER 9: Elliptical Specifications
Constant HRC
HEART RATE CONTROL
Z7 Elliptical Owner’s Guide
31
True's heart rate control (HRC) workout lets the elliptical
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. It reflects differences in your physical condition,
how tired you are, the comfort of the workout environment,
even your diet and emotional state. Thus, using heart rate to
control workload takes the guesswork out of your workout
settings.
Consult your physician before using heart rate controlled
workouts for advice on selecting a target heart rate range.
Also, it is important to use the elliptical for several workouts
in the manual mode while monitoring your heart rate.
Compare your heart rate with how you feel to ensure your
safety and comfort.
You need to wear a heart rate monitoring chest strap to use
heart rate control. See the "Monitoring Your Heart Rate"
section in Chapter 2 for a guide to proper usage. Note that it is
not recommended that you use the contact heart rate system
for heart rate control workouts.
H
EART RATE CONTROL
CONSTANT
HRC
Z7 Elliptical Owner’s Guide
HRC Options and Information
HEART RATE CONTROL
32
The Z7 Elliptical has two types of heart rate control:
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.
Cruise Control: while in any program, set your
current heart rate as your target by pressing a single
key.
Remember to check with your physician before beginning any
exercise program. She can help determine an appropriate
target heart rate. Medications often affect heart rate.
HEART RATE CONTROL
TYPES OF HRC
MAXIMUM
HEART RATE
AND
TARGET
HEART RATE
Target Heart Rate Chart
HEART RATE CONTROL
Z7 Elliptical Owner’s Guide
33
H
EART RATE CONTROL
TARGET HEART
RATE C
HART
Z7 Elliptical Owner’s Guide
Heart Rate Control Programs
HEART RATE CONTROL
34
Constant HRC is the best-known type of HRC, and is the
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.
Cruise Control is the simplest way to enter Constant HRC
training. While in manual or any program you can enter
Constant HRC by 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. 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 Heart Rate Control. Edit
the target using / or numeric keys and press
.
HEART RATE CONTROL
CONSTANT
HRC
CRUISE
CONTROL
Important Points About HRC
HEART RATE CONTROL
Z7 Elliptical Owner’s Guide
35
The heart rate monitor transmitter strap should be worn
according to the guidelines in Chapter 2.
If the transmitter strap is adjusted or moved while exercising,
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.
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
loudspeakers) is possible. The good news is that this
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 breathe smoothly and regularly.
Talking during your workout usually causes heart rate spikes
of five beats per minute or more, so avoid talking as much as
possible.
Maintain a smooth walking or running motion.
Two users wearing the same kind of transmitter at the same
time and in close proximity may cause false heart rate display
readings.
H
EART RATE CONTROL
IMPORTANT
POINTS A
BOUT
HEART RATE
CONTROL
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
chapter six
Z7 Elliptical Owner’s Guide
37
CHAPTER 1: Quick Start
CHAPTER 2: Riding Your Elliptical
CHAPTER 3: The Display
CHAPTER 4: Manual and Pre-Set Programs
CHAPTER 5: Heart Rate Control
C
HAPTER
6:
Creating an Exercise Plan
CHAPTER 7: Care and Maintenance
CHAPTER 8: Important Safety Instructions
CHAPTER 9: Elliptical Specifications
The F.I.T. Concept Defined
CREATING AN EXERCISE PLAN
Z7 Elliptical Owner’s Guide
39
The workout portion of your exercise program consists of
three major variables: Frequency, Intensity, and Time.
Frequency: How Often You Exercise
You should exercise three to five times a week to improve
your cardiovascular and muscle fitness. Improvements are
significantly smaller 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 days 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 using your elliptical at low workloads. As
you use your elliptical regularly, higher workloads may be
more comfortable and more effective.
If you feel out of breath before you have exercised 12 minutes,
you are probably exercising too hard.
As your fitness level improves, you will need to increase your
workout intensity in order to reach your target heart rate. The
first increase may be necessary after two to four weeks of
CREATING AN EXERCISE
PLAN
WHAT IS THE
F.I.T.
C
ONCEPT?
Z7 Elliptical Owner’s Guide
More F.I.T. Concept Overview
CREATING AN EXERCISE PLAN
40
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. If a physical activity has an equivalent of six METs, its
energy demands are six 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.
CREATING AN
EXERCISE
PLAN
Utilizing the F.I.T. Concept
CREATING AN EXERCISE PLAN
Z7 Elliptical Owner’s Guide
41
The F.I.T. concept is designed to help you begin a program
tailored to your needs. You may wish to keep an exercise log
to monitor your progress.
You can get valuable fitness benefits from your True Elliptical.
Using the elliptical 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 elliptical will
also help you develop added muscle endurance and balanced
strength throughout your body.
Calculate your maximum heart rate as a first step in
developing your fitness program. One formula to calculate
average maximum heart rate for one minute is:
220 - 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.
It's also important to know your target training zone or target
heart rate. The American College of Sports Medicine (ACSM)
suggests 55% to 65% for lower-conditioned users, 75% to 80%
for moderately conditioned users, and up to 90% for wellconditioned users.
CREATING AN EXERCISE
PLAN
USING THE
F.I.T. CONCEPT
YOUR F
ITNESS
PROGRAM
D
ETERMINING
YOUR NEEDS
Z7 Elliptical Owner’s Guide
Beginning Your F.I.T. Program
CREATING AN EXERCISE PLAN
42
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. Reducing the intensity of your workout is
recommended.
The age-adjusted target heart rates indicated in the chart in
Chapter 5 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.
Warm-Up: Slow and Deliberate Exercise
You are not warmed up until you begin to perspire lightly and
breathe deeper. Warming up prepares your heart and other
muscles for more intense exercise and helps you avoid
premature exhaustion. Start slowly, exploring different
workloads until you can comfortably sustain your exercise
level. 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.
CREATING AN
EXERCISE
PLAN
BEGINNING
YOUR
EXERCISE
PROGRAM
Your F.I.T. Program Continued
CREATING AN EXERCISE PLAN
Z7 Elliptical Owner’s Guide
43
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. 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.
CREATING AN EXERCISE
PLAN
Z7 Elliptical Owner’s Guide
Establishing and Maintaining Fitness
CREATING AN EXERCISE PLAN
44
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.
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.
CREATING AN
EXERCISE
PLAN
ESTABLISHING
AEROBIC
FITNESS
MAINTAINING
AEROBIC
FITNESS
Weight Management
CREATING AN EXERCISE PLAN
Z7 Elliptical Owner’s Guide
45
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
your appetite.
Take exercise breaks throughout the day to help increase
metabolism (calorie expenditure).
CREATING AN EXERCISE
PLAN
MANAGING
WEIGHT
Z7 Elliptical Owner’s Guide
A Sports Training Program
CREATING AN EXERCISE PLAN
46
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.
CREATING AN
EXERCISE
PLAN
SPORTS
TRAINING
Care and
Maintenance
In This Chapter:
How to Care for Your Elliptical
chapter seven
Z7 Elliptical Owner’s Guide
49
CHAPTER 1: Quick Start
CHAPTER 2: Riding Your Elliptical
CHAPTER 3: The Display
CHAPTER 4: Manual and Pre-Set Programs
CHAPTER 5: Heart Rate Control
CHAPTER 6: Creating an Exercise Plan
C
HAPTER
7:
Care and Maintenance
CHAPTER 8: Important Safety Instructions
CHAPTER 9: Elliptical Specifications
Keeping Your Elliptical Clean
CARE AND MAINTENANCE
Z7 Elliptical Owner’s Guide
51
CARE AND MAINTENANCE
Your Z7 Elliptical doesn't require any routine maintenance, not
even lubrication. Keeping it clean is the most important task.
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. 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.
Expert service and maintenance at a reasonable cost are
available through your factory-trained, authorized True Fitness
dealer. The dealer maintains a stock of repair and replacement
parts and has the technical knowledge to meet your service
needs.
HOW TO CARE
FOR
YOUR
ELLIPTICAL
Important Safety
Instructions
In This Chapter:
Review for Your Safety
chapter eight
Z7 Elliptical Owner’s Guide
53
CHAPTER 1: Quick Start
CHAPTER 2: Riding Your Elliptical
CHAPTER 3: The Display
CHAPTER 4: Manual and Pre-Set Programs
CHAPTER 5: Heart Rate Control
CHAPTER 6: Creating an Exercise Plan
CHAPTER 7: Care and Maintenance
C
HAPTER
8:
Important Safety Instructions
CHAPTER 9: Elliptical Specifications
Review for Your Safety
IMPORTANT SAFETY INFORMATION
Z7 Elliptical Owner’s Guide
55
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:
If the elliptical is plugged in:
Danger: To reduce the risk of electric shock, always unplug it
immediately after use and before cleaning.
Unplug it from the outlet when not in use and before any
service is performed.
Keep the power cord away from heated surfaces.
Never operate this exercise elliptical 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 exercise elliptical should be examined by a
qualified service technician.
IMPORTANT SAFETY
INSTRUCTIONS
Z7 Elliptical Owner’s Guide
Review for Your Safety
IMPORTANT SAFETY INFORMATION
56
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.
Never drop or insert any object into any opening.
Do not allow animals on or near your exercise elliptical.
Use the exercise elliptical indoors only.
Never use your exercise elliptical near water or while wet.
Using the exercise elliptical 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.
Avoid the possibility of bystanders being struck or caught
between moving parts by making sure that they are out of
reach of the exercise elliptical while it is in motion.
Allow only one person at a time on your machine.
IMPORTANT
SAFETY
INSTRUCTIONS
Elliptical
Specifications
In This Chapter:
Physical Specifications
chapter nine
Z7 Elliptical Owner’s Guide
59
CHAPTER 1: Quick Start
CHAPTER 2: Riding Your Elliptical
CHAPTER 3: The Display
CHAPTER 4: Manual and Pre-Set Programs
CHAPTER 5: Heart Rate Control
CHAPTER 6: Creating an Exercise Plan
CHAPTER 7: Care and Maintenance
CHAPTER 8: Important Safety Instructions
C
HAPTER
9:
Elliptical Specifications
Physical Specifications
SPECIFICATIONS
Z7 Elliptical Owner’s Guide
61
Workload Range: 30 - 350 watts.
Weight: 365 pounds
Maximum User Weight: 300 pounds.
Workload Control System:
Z7: self-generating electromagnetic braking.
SPECIFICATIONS
SPECIFICATIONS
Loading...