Quick Start: Get on and Ride!
Z8/Z8m Elliptical Owner’s Guide
(Table of Contents Begins on Following Page)
Begin pedaling. The display will start up in WORKOUT SETUP.
QUICK START into a manual workout by pressing .
SELECT A
DIFFERENT WORKOUT
by pressing the program keys.
Press program keys more than once for more programs.
ACCEPT EACH SETTING AND MOVE TO THE NEXT ONE by
pressing . Enter your personal data — weight, age, and
sex — for best results.
B
EGIN YOUR WORKOUT
by pressing at any time.
ADJUST YOUR EXERCISE WORKLOAD by using the or keys
or the numeric keys.
V
IEW DIFFERENT D
ISPLAY DATA
by pressing the Change Display
key to alternate between two different sets of data.
C
HANGE WORKOUTS
on-the-fly by pressing other program keys,
or by pressing the Workout Setup key for a completely
different workout.
The elliptical will retain your workout data for about 15
seconds after you stop pedaling.
STARTING UP:
DURING YOUR
W
ORKOUT:
PAUSING YOUR
WORKOUT:
12 - Other
Functions
Happy workout,
attract mode, and
CSAFE.
1 - Introduction
Describes and guides
you to key features.
2 - Riding Your
Elliptical
Basic operation of
everything except the
console.
3 - The Display
Describes each key
and data display
feature.
4 - How the
Elliptical Controls
Your Exercise
The unique Personal
Power control system.
5 - Workout
Setup
Setting workout
parameters and
Smart Start operation.
6 - Manual
Control
The three different
manual modes.
7 - Pre-Set
Programs
The hill and interval
programs, plus
custom intervals.
8 - Heart Rate
Control
Five different kinds of
heart rate feedback
workouts.
9 - Calorie Goal
Workout
An easy way to
achieve your workout
goal.
10 - Designing
Your Own Workout
Program your own
custom workouts.
11 - Fitness
Test
An improved YMCA
protocol VO
2
max
estimate.
Table of Contents
Z8/Z8m Elliptical Owner’s Guide
page 5 page 13 page 23
page 31 page 37 page 43
page 49 page 59 page 71
page 77 page 85
page 99
Table of Contents
Z8/Z8m Elliptical Owner’s Guide
13 - Creating
an Exercise Plan
Advice on using your
elliptical in a
rewarding exercise
program.
14 - Setup
Mode
Customize low-level
elliptical functions.
15 - Test Mode
Several kinds of
electronics tests.
16 - Care and
Maintenance
Keeping your elliptical
in the best shape.
17 - Important
Safety Instructions
Be sure to familiarize
yourself with this
section.
Appendix A
Maximum Heart Rate
and Target Heart Rate
Appendix B
Maximal Oxygen
Uptake and METs
Appendix C
Details on How the
Z8/Z8m Elliptical
Controls Your Exercise
Intensity
Appendix D
American College of
Sports Medicine’s
Position Stand on
Exercise and Fitness
Appendix E
Specifications
Bibliography
References and
Selected Readings
page 103 page 115
page 123
page 131 page 135
page 141 page 147 page 153
page 159 page 165 page 169
Introduction
In This Chapter:
Top Features
Fancy Features
Basic Features
chapter one
Z8/Z8m Elliptical Owner’s Guide
5
CHAPTER 1: Introduction
CHAPTER 2: Riding Your Elliptical
CHAPTER 3: The Display
CHAPTER 4: How the Elliptical Controls Your Exercise
CHAPTER 5: Workout Setup
CHAPTER 6: Manual Control
CHAPTER 7: Pre-Set Programs
CHAPTER 8: Heart Rate Control
CHAPTER 9: Calorie Goal Workout
CHAPTER 10: Designing Your Own Workout
CHAPTER 11: Fitness Test
CHAPTER 12: Other Functions
CHAPTER 13: Creating an Exercise Plan
CHAPTER 14: Setup Mode
CHAPTER 15: Test Mode
CHAPTER 16: Care and Maintenance
CHAPTER 17: Important Safety Instructions
Top Features
INTRODUCTION
Z8/Z8m Elliptical Owner’s Guide
7
Your new Z8/Z8m Elliptical console, the Z-Console, is the most
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;
the user can ignore all the fancy stuff and use it with just one
or two keystrokes.
Smart Start: Intelligently picks useful workout settings —
every workout, even an advanced one, is easy to set up.
Always-available Workout Setup: Switch to this at any time in
any workout. Adjust your current workout settings, or set up a
whole new workout.
Personal Power: Adjusts workload to compensate for
different body weights, so the elliptical feels the same to each
rider. Uses a new next-generation formula.
Calorie Goal: Tell the elliptical how many calories you want to
burn and how long you want to work out, and the elliptical
figures out what workloads you need to maintain — including
warmup and cool down.
Constant Heart Rate Control: The elliptical takes you to your
target heart rate within five to eight minutes, then keeps you
there.
INTRODUCTION
TOP F
EATURES:
YOU'RE GOING TO LIKE
THESE THE MOST
INTRODUCTION
Z8/Z8m Elliptical Owner’s Guide
Fancy Features
INTRODUCTION
8
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
2
max).
Advanced Custom Programming: Create up to three different
program profiles, up to 60 segments long, using any of four
different programming methods, including a Record mode.
Custom Intervals: Choose your own interval workload and
duration.
Improved Maximum Heart Rate Estimates: Instead of the
“220 - age” formula, the Z-Console uses a newer, more
accurate formula created by exercise physiologists in 1994.
Happy Workout: If riders want to think they're burning lots of
calories when they are actually hardly working at all, this
workout is for them.
Gender-compensated Workload Control: Uses ACSM-
documented gender differences to allow men and women to
compare workouts fairly.
Long Pause: Optionally stop a workout, then return within an
hour, and begin right where you left off.
INTRODUCTION
FANCY
FEATURES
:
YOU’VE NEVER SEEN
THESE BEFORE
Fancy Features (Cont.)
INTRODUCTION
Z8/Z8m Elliptical Owner’s Guide
9
Three-mode Manual Control: MET-based, Runner’s Mode, or
10-watt increments.
Four Pre-set Programs: Easy intervals, speed intervals, rolling
hills, and one big hill.
CSAFE Network Communications: Full Level 3 compliance to
work with CSAFE hosts.
CSAFE Audio Control: Volume and channel remote control of
compatible systems.
CSAFE Power: Supply power to an external audio remote
control.
Fully Configurable Setup Mode: Choose default operational
mode, metric or U.S. units of measure, maximum workout
time, default workout time, pause time, wireless or contact
heart rate priority, sound on or off, and default manual
workload control.
Multiple Odometers: Miles, hours, total starts, and program
selection counters.
Test Mode: Monitor raw rpm, target vs. actual workload, and
keypad function.
For your maximum safety and comfort, make
sure you read Chapter 18, Important Safety
Instructions.
INTRODUCTION
BASIC
FEATURES:
FUNCTIONS YOU'D
EXPECT TO GET
FOR YOUR
SAFETY
Riding Your Elliptical
In This Chapter:
Workout Program Basics
Heart Rate Monitoring
Chest Strap Use
Contact Heart Rate Use
Getting the Most From CHR
chapter two
Z8/Z8m Elliptical Owner’s Guide
11
CHAPTER 1: Introduction
CHAPTER 2: Riding Your Elliptical
CHAPTER 3: The Display
CHAPTER 4: How the Elliptical Controls Your Exercise
CHAPTER 5: Workout Setup
CHAPTER 6: Manual Control
CHAPTER 7: Pre-Set Programs
CHAPTER 8: Heart Rate Control
CHAPTER 9: Calorie Goal Workout
CHAPTER 10: Designing Your Own Workout
CHAPTER 11: Fitness Test
CHAPTER 12: Other Functions
CHAPTER 13: Creating an Exercise Plan
CHAPTER 14: Setup Mode
CHAPTER 15: Test Mode
CHAPTER 16: Care and Maintenance
CHAPTER 17: Important Safety Instructions
Getting Started on Your Elliptical
RIDING YOUR ELLIPTICAL
Z8/Z8m Elliptical Owner’s Guide
13
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.
The Z8m's stride length can be
adjusted from 18 to 24 inches.
Rotate the adjustment wheel
counter-clockwise to lengthen the
stride, and clockwise to shorten the
stride.
Most users will be comfortable near
the center of the adjustment range, from 19 to 22 inches.
Slightly different muscles are used at different stride lengths,
so changing stride length during your exercise may give you a
better workout.
RIDING YOUR ELLIPTICAL
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
A
DJUSTING
STRIDE LENGTH
Z8/Z8m Elliptical Owner’s Guide
Using the Exercise Arms
RIDING YOUR ELLIPTICAL
14
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.
RIDING YOUR ELLIPTICAL
USING THE
EXERCISE
ARMS
Other Options
RIDING YOUR ELLIPTICAL
Z8/Z8m Elliptical Owner’s Guide
15
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.
RIDING YOUR ELLIPTICAL
Z8/Z8m Elliptical Owner’s Guide
Monitoring Your Heart Rate
RIDING YOUR ELLIPTICAL
16
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 Z8 Elliptical has two ways of monitoring your heart rate:
...By using a chest strap that transmits your heart rate to the
elliptical via radio...
...or by using the metal contact heart rate pads on the
handlebars.
Although your elliptical 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.
RIDING YOUR ELLIPTICAL
MONITORING
YOUR HEART
RATE
BREATHING
Chest Strap Use
RIDING YOUR ELLIPTICAL
Z8/Z8m Elliptical Owner’s Guide
17
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.
RIDING YOUR ELLIPTICAL
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
Z8/Z8m Elliptical Owner’s Guide
Contact Heart Rate
RIDING YOUR ELLIPTICAL
18
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
Z8/Z8m Elliptical Owner’s Guide
19
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:
Keypad Layout
What the Keys Do
Upper Console
How to Read Your Display
chapter three
Z8/Z8m Elliptical Owner’s Guide
21
CHAPTER 1: Introduction
CHAPTER 2: Riding Your Elliptical
CHAPTER 3: The Display
CHAPTER 4: How the Elliptical Controls Your Exercise
CHAPTER 5: Workout Setup
CHAPTER 6: Manual Control
CHAPTER 7: Pre-Set Programs
CHAPTER 8: Heart Rate Control
CHAPTER 9: Calorie Goal Workout
CHAPTER 10: Designing Your Own Workout
CHAPTER 11: Fitness Test
CHAPTER 12: Other Functions
CHAPTER 13: Creating an Exercise Plan
CHAPTER 14: Setup Mode
CHAPTER 15: Test Mode
CHAPTER 16: Care and Maintenance
CHAPTER 17: Important Safety Instructions
Keypad Layout
THE DISPLAY
Z8/Z8m Elliptical Owner’s Guide
23
THE
DISPLAY
Display and
Setup Keys
Entertainment
Remote
Workload
Adjust Keys
Start Key
Enter Key
Numeric
Keys
Workout
Choice Keys
Backspace
Key
Clear Key
Z8/Z8m Elliptical Owner’s Guide
What the Keys Do
THE DISPLAY
24
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.
, Workload: Adjusts workload higher and lower. Keys
repeat if held down.
through Numeric Keys: Used for data entry in Workout
Setup. During a workout, used to change workload by entering
a numeric value and pressing .
Backspace: Deletes your last data keystroke, just like your
computer keyboard's backspace key.
Clear: Zeros-out current data entry. Press and hold to
completely clear and reset display.
T
HE DISPLAY
THE KEYS
What the Keys Do
THE DISPLAY
Z8/Z8m Elliptical Owner’s Guide
25
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.
Advanced Options: Cycles through Custom Programs,
and Fitness Test. Medical, Ergometer, and Happy modes are
accessed through Setup Mode only. See Chapters 10 and 11.
Audio Remote: If the console is connected to an
entertainment controller via the CSAFE port (see
Chapter 13), these keys can be used to change
channels and adjust headphone volume.
THE
DISPLAY
Z8/Z8m Elliptical Owner’s Guide
Upper Console
THE DISPLAY
26
T
HE DISPLAY
Work Level: The
selected workout
level.
*
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
how far you would have
traveled on an outdoor road
elliptical.
*
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.
*
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.
How to Read Your Display
THE DISPLAY
Z8/Z8m Elliptical Owner’s Guide
27
Level: Indicates which workout level is selected.
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.
Calories: Displays 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: Shows your pedal cadence.
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.
Heart Rate: In beats per minute (bpm).
METs: Your METs rate. See Appendix B.
THE
DISPLAY
HOW TO READ
YOUR DISPLAY
How the Elliptical
Controls Your Exercise
In This Chapter:
Personal Power
Workload Control Details
chapter four
Z8/Z8m Elliptical Owner’s Guide
29
CHAPTER 1: Introduction
CHAPTER 2: Riding Your Elliptical
CHAPTER 3: The Display
CHAPTER 4: How the Elliptical Controls Your Exercise
CHAPTER 5: Workout Setup
CHAPTER 6: Manual Control
CHAPTER 7: Pre-Set Programs
CHAPTER 8: Heart Rate Control
CHAPTER 9: Calorie Goal Workout
CHAPTER 10: Designing Your Own Workout
CHAPTER 11: Fitness Test
CHAPTER 12: Other Functions
CHAPTER 13: Creating an Exercise Plan
CHAPTER 14: Setup Mode
CHAPTER 15: Test Mode
CHAPTER 16: Care and Maintenance
CHAPTER 17: Important Safety Instructions
Personal Power
HOW THE ELLIPTICAL CONTROLS YOUR EXERCISE
Z8/Z8m Elliptical Owner’s Guide
31
On average, bigger people can produce more power. Also, it's
desirable to have the same workout program or workout level
feel the same to riders of different sizes.
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. It does so in a
unique way, not a simple METs-based formula. (See Appendix B
to learn about METs and Appendix C for more about Personal
Power.) For example, Level 9 for a 150-pound rider is 100
watts. For a 200-pound rider, it's 122 watts.
All this takes place without the rider's knowledge. The new
mathematics used to do this were developed by True Fitness.
The Z8/Z8m Elliptical closely controls
how hard you're working, so that you get
just the workout you want. It does this
by keeping track of both how fast you're
pedaling and how hard you're pressing
on the pedals. At any given level in a
workout program, the Z8/Z8m Elliptical
will keep your exercise intensity constant, no matter how fast
you pedal. Technically, this kind of workload control is called
constant power.
The only exception to the use of constant power is Elliptical
Mode. It works just like a real outdoor elliptical: if you pedal
faster, you work harder. This is also called constant torque +
compensations. See Appendix C for more details.
HOW THE ELLIPTICAL
CONTROLS YOUR EXERCISE
PERSONAL
POWER
For comfort reasons, if
your pedaling speed
goes below 55 rpm, the
Z8/Z8m Elliptical
reduces the resistance
on the pedals, so they
won't feel like they are
"locking up."
WORKLOAD
CONTROL
D
ETAILS
Z8/Z8m Elliptical Owner’s Guide
Workload Control Details
HOW THE ELLIPTICAL CONTROLS YOUR EXERCISE
32
Different size riders cause Personal Power to shift the
workload value for each level (in Manual) or the entire
program profile (in pre-set programs) up or down. This means
the lowest available workload for a 300-pound rider is higher
than a 150-pound rider. Also, the differences between levels
are greater for a larger rider. (Also see Chapter 7, page 49.)
The elliptical's full capabilities are never restricted.
At the highest workloads, the elliptical can always
produce its maximum workload. Larger riders will
reach this maximum at numerically smaller levels compared to
smaller riders, but the elliptical will still be maxed out.
HOW THE ELLIPTICAL
CONTROLS YOUR EXERCISE
HOW
PERSONAL
POWER
AFFECTS L
EVEL
NUMBERS
All workloads
are higher
with a bigger
difference
between
levels.
Note same MET levels for different weights.
Lowest
available
workload is
higher for
heavier
riders.
Pre-Set Program Workload Tables
Workout Setup
In This Chapter:
Setting Up Your Workout
During Your Workout
Smart Start
chapter five
Z8/Z8m Elliptical Owner’s Guide
35
CHAPTER 1: Introduction
CHAPTER 2: Riding Your Elliptical
CHAPTER 3: The Display
CHAPTER 4: How the Elliptical Controls Your Exercise
CHAPTER 5: Workout Setup
CHAPTER 6: Manual Control
CHAPTER 7: Pre-Set Programs
CHAPTER 8: Heart Rate Control
CHAPTER 9: Calorie Goal Workout
CHAPTER 10: Designing Your Own Workout
CHAPTER 11: Fitness Test
CHAPTER 12: Other Functions
CHAPTER 13: Creating an Exercise Plan
CHAPTER 14: Setup Mode
CHAPTER 15: Test Mode
CHAPTER 16: Care and Maintenance
CHAPTER 17: Important Safety Instructions
Setting Up Your Workout
WORKOUT SETUP
Z8/Z8m Elliptical Owner’s Guide
37
Workout Setup is available both before and during your
workout. In Workout Setup:
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.
Smart Start makes intelligent suggestions for settings
that are useful to most riders, and changes its
suggestions to adapt to your own settings.
Helpful tips are displayed if you get stuck.
Use either the , or numeric keys to change settings.
Press to accept the current parameter and move to the
next one. Press when you're done and ready to begin
your workout.
The key deletes your last data keystroke. The key
completely clears out the current entry. If you hold the
key down for one second, the default Smart Start settings will
be restored.
Compose your workout at your leisure. Your workout begins
only when you press .
WORKOUT SETUP
SETTING UP
YOUR
WORKOUT
Z8/Z8m Elliptical Owner’s Guide
During Your Workout
WORKOUT SETUP
38
During your workout, press to go back to Workout Setup
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. The exceptions to this are Heart Rate
Control, Custom Programs, and Fitness Test programs.
Smart Start works in the background during Workout Setup,
assisting you by suggesting useful settings for each workout
parameter. Some of the advanced workouts have quite a few
options, and it's not always obvious what values to choose,
especially your first time in that workout.
Some of the things that Smart Start uses to make its
suggestions are: your age, sex, and body weight; your desired
workout time; and in some cases your work interval length
and intensity.
Any parameters you change will no longer be affected by
Smart Start; it assumes if you changed it, you've picked what
you want.
WORKOUT SETUP
DURING YOUR
WORKOUT
SMART START
Manual Control
In This Chapter:
Runner’s Mode
Personal Power Fine Control
chapter six
Z8/Z8m Elliptical Owner’s Guide
41
CHAPTER 1: Introduction
CHAPTER 2: Riding Your Elliptical
CHAPTER 3: The Display
CHAPTER 4: How the Elliptical Controls Your Exercise
CHAPTER 5: Workout Setup
C
HAPTER
6:
Manual Control
CHAPTER 7: Pre-Set Programs
CHAPTER 8: Heart Rate Control
CHAPTER 9: Calorie Goal Workout
CHAPTER 10: Designing Your Own Workout
CHAPTER 11: Fitness Test
CHAPTER 12: Other Functions
CHAPTER 13: Creating an Exercise Plan
CHAPTER 14: Setup Mode
CHAPTER 15: Test Mode
CHAPTER 16: Care and Maintenance
CHAPTER 17: Important Safety Instructions
Personal Power Fine Control
MANUAL CONTROL
Z8/Z8m Elliptical Owner’s Guide
43
Manual control can operate three different ways: Runner’s
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
.
The default manual control is Runner's Mode, which increases
your calorie burn as you pedal faster, just like if you were
walking or running.
Runner's Mode uses constant torque (see Appendix C), then
adds additional workload for air resistance and body weight
compensations.
This manual control mode has 77 different levels (for a 150pound rider), allowing you to fine-tune your workout. Since
Personal Power is used, the number of levels available
decreases for larger riders (see Chapter 4, How the Elliptical
Controls Your Exercise). This mode uses constant power
workload control (see Appendix C).
The final mode is a conventional 10-watt increment constant
power mode.
MANUAL CONTROL
INTRODUCTION
RUNNER’S
MODE
PERSONAL
POWER FINE
C
ONTROL
10-WATT
MODE
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
chapter seven
Z8/Z8m Elliptical Owner’s Guide
45
CHAPTER 1: Introduction
CHAPTER 2: Riding Your Elliptical
CHAPTER 3: The Display
CHAPTER 4: How the Elliptical Controls Your Exercise
CHAPTER 5: Workout Setup
CHAPTER 6: Manual Control
CHAPTER 7: Pre-Set Programs
CHAPTER 8: Heart Rate Control
CHAPTER 9: Calorie Goal Workout
CHAPTER 10: Designing Your Own Workout
CHAPTER 11: Fitness Test
CHAPTER 12: Other Functions
CHAPTER 13: Creating an Exercise Plan
CHAPTER 14: Setup Mode
CHAPTER 15: Test Mode
CHAPTER 16: Care and Maintenance
CHAPTER 17: Important Safety Instructions
Program Choices
PRE-SET PROGRAMS
Z8/Z8m Elliptical Owner’s Guide
47
Just like manual control, the hill and interval programs
compensate for different body weights.
The two hill programs are:
Rolling Hills, a series of gently
changing workloads.
One Big Hill, with the
workload gradually increasing
to a maximum at the halfway
point, then decreasing
gradually to the end.
The three interval programs are:
Easy intervals, with a
moderate change between
work and rest intervals.
Sport intervals, with a large
change between work and
rest intervals.
PRE-S
ET PROGRAMS
Each workout segment can
have a value between 1 and
8. The overall workout can
be adjusted to 16 possible
levels. The workload level of
a workout segment is
calculated by the formula
METs = (scaler1 * segment)
* (scaler2 * level) + 2
METs are then converted to
T-Mets.
Scaler1 and scaler2 are
mathematical formulas
which subtly change the
scale and magnitude of both
the segment and level
variables.
The constant "2" is simply the
minimum METs level
controllable by the elliptical.
HILL AND
INTERVAL
PROGRAMS
Z8/Z8m Elliptical Owner’s Guide
Hill Program Profiles
PRE-SET PROGRAMS
48
PRE-SET PROGRAMS
Rolling Hills
One Big Hill
HILL PROGRAM
PROFILES
Interval Program Profiles
PRE-SET PROGRAMS
Z8/Z8m Elliptical Owner’s Guide
49
PRE-S
ET PROGRAMS
Easy Intervals
Sport Intervals
INTERVAL
PROGRAM
PROFILES
Z8/Z8m Elliptical Owner’s Guide
How Program and Segment Levels Affect METs
PRE-SET PROGRAMS
50
PRE-SET PROGRAMS
Program Level
Segment Level
METs
Sixteen different levels are available to change the
difficulty of a program. The workload intensities
expand and contract depending on the level.
HOW
PROGRAM AND
SEGMENT
LEVELS AFFECT
METS
How Your Weight Affects Workload
PRE-SET PROGRAMS
Z8/Z8m Elliptical Owner’s Guide
51
PRE-S
ET PROGRAMS
Program Level
Segment Level
Program Level
Segment Level
Workload
in Watts
Workload
in Watts
For a 150-Pound Rider
For a 250-Pound Rider
HOW YOUR
WEIGHT
AFFECTS
WORKLOAD
Z8/Z8m Elliptical Owner’s Guide
How Program Level Affects Range of Workload
PRE-SET PROGRAMS
52
Since interval training is a common type of workout, the ZConsole has an extra-easy way to create a custom interval
program. After selecting Custom Intervals, pick the work
segment and rest segment durations, then pick the work and
rest segment exercise levels.
When you use the program, the segments repeat over and over
until you reach the end of your workout time. Or, you can
have the program last for a certain number of work intervals.
PRE-SET PROGRAMS
Note that time of workout is the same
METs
The starting
intensity,
range of
intensities,
and overall
intensity all
increase as
program
level
increases.
Program Level One
Program Level Four
Time
CUSTOM
I
NTERVALS
(ALSO DESCRIBED IN
CHAPTER 10)
HOW PROGRAM
LEVEL AFFECTS
RANGE OF
WORKLOAD
(This graph is a figurative representation, actual workouts differ in composition)
Heart Rate Control
In This Chapter:
Introduction to HRC
Types of HRC
Constant and Interval HRC
Cruise Control
Important Points About HRC
chapter eight
Z8/Z8m Elliptical Owner’s Guide
55
CHAPTER 1: Introduction
CHAPTER 2: Riding Your Elliptical
CHAPTER 3: The Display
CHAPTER 4: How the Elliptical Controls Your Exercise
CHAPTER 5: Workout Setup
CHAPTER 6: Manual Control
CHAPTER 7: Pre-Set Programs
CHAPTER 8: Heart Rate Control
CHAPTER 9: Calorie Goal Workout
CHAPTER 10: Designing Your Own Workout
CHAPTER 11: Fitness Test
CHAPTER 12: Other Functions
CHAPTER 13: Creating an Exercise Plan
CHAPTER 14: Setup Mode
CHAPTER 15: Test Mode
CHAPTER 16: Care and Maintenance
CHAPTER 17: Important Safety Instructions
Introduction to HRC
HEART RATE CONTROL
Z8/Z8m Elliptical Owner’s Guide
57
True's heart rate control (HRC) workouts let the elliptical
monitor your relative exercise intensity by way of your heart
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. It reflects differences in your physical condition,
how tired you are, the comfort of the workout environment,
even your diet and emotional state. 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.
See Appendix A for a chart that may help you pick a target
heart rate.
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. It is not
recommended that you use the contact heart rate system for
heart rate control workouts.
HEART RATE CONTROL
WHY HRC IS
SO USEFUL
CONSTANT HRC
Z8/Z8m Elliptical Owner’s Guide
Types of HRC
HEART RATE CONTROL
58
The Z8/Z8m Elliptical has three 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 5 to 7 minutes.
Interval: pick both a work target and a rest target
heart rate. The elliptical will take you back and forth
between these two targets.
Cruise Control: while in any program, set your
current heart rate as your target by pressing a single
key.
This 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. It keeps you
there until 2.5 minutes before the end of your workout time,
then reduces workload by half for a cooldown.
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.
To change your target heart rate, press the , keys to
change one bpm at a time, or enter a new target with the
numeric keys and press .
HEART RATE CONTROL
TYPES OF HRC
Interval HRC
HEART RATE CONTROL
Z8/Z8m Elliptical Owner’s Guide
59
HEART RATE CONTROL
This allows you to do a classic interval workout with the
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.
As soon as you reach your rest target, the workload is
immediately increased to the last workload attained in the
work segment, then controlled to reach your target within
about two minutes.
This pattern repeats until 2.5 minutes before the end of your
workout time, then reduces workload to the last rest segment
workload.
To change your work or rest targets, press the and
keys to change one bpm at a time, or enter a new target with
the numeric keys and press .
INTERVAL HRC
Z8/Z8m Elliptical Owner’s Guide
Cruise Control
HEART RATE CONTROL
60
HEART RATE CONTROL
This 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 the , keys to
change one bpm at a time, or enter a new target with the
numeric keys and press .
CRUISE
CONTROL
Important Points About HRC
HEART RATE CONTROL
Z8/Z8m Elliptical Owner’s Guide
61
HEART RATE CONTROL
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.
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 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 pedaling motion.
Two users wearing the same kind of transmitter at the same
time and in close proximity may cause false heart rate display
readings.
IMPORTANT
POINTS A
BOUT
HEART RATE
CONTROL
Calorie Goal Workout
In This Chapter:
Setting Up a Calorie Goal Workout
chapter nine
Z8/Z8m Elliptical Owner’s Guide
63
CHAPTER 1: Introduction
CHAPTER 2: Riding Your Elliptical
CHAPTER 3: The Display
CHAPTER 4: How the Elliptical Controls Your Exercise
CHAPTER 5: Workout Setup
CHAPTER 6: Manual Control
CHAPTER 7: Pre-Set Programs
CHAPTER 8: Heart Rate Control
CHAPTER 9: Calorie Goal Workout
CHAPTER 10: Designing Your Own Workout
CHAPTER 11: Fitness Test
CHAPTER 12: Other Functions
CHAPTER 13: Creating an Exercise Plan
CHAPTER 14: Setup Mode
CHAPTER 15: Test Mode
CHAPTER 16: Care and Maintenance
CHAPTER 17: Important Safety Instructions
Setting Up a Calorie Goal Workout
CALORIE GOAL WORKOUT
Z8/Z8m Elliptical Owner’s Guide
65
Calorie Goal lets you pick a total number of calories and
workout time, then calculates a steady-state exercise at a work
level (Cruising Watts) so that you reach your target total
calories at the end of a 2.5-minute cooldown. There is a 2.5minute warmup prior to Cruising Watts.
Calorie Goal is especially useful if you exercise to help with
weight loss or weight control. You might have a specific
number of calories you wish to burn in each exercise session.
Also, you sometimes have different amounts of time available
to exercise. Calorie goal is the easiest way to achieve your
exercise goal, no matter what your schedule.
To change your calorie goal, press the , keys to change
one calorie at a time, or enter a new calorie goal with the
numeric keys and press .
Some guidelines: Your workout time must be at least six
minutes. If Cruising Watts are 400 or more, a warning will be
displayed. The program will not accept a workout setup if
Cruising Watts are above 600.
See the graphic on the next page for a visual explanation of a
Calorie Goal workout.
CALORIE GOAL
WORKOUT
SETTING UPA
CALORIE G
OAL
WORKOUT
Z8/Z8m Elliptical Owner’s Guide
Visual Explanation
CALORIE GOAL WORKOUT
66
CALORIE
GOAL
WORKOUT
CALORIE GOAL
WORKOUT
GRAPH
Designing Your Own
Workout
In This Chapter:
Creating Your Own Workout
Custom Programs in Depth
Custom Intervals
chapter ten
Z8/Z8m Elliptical Owner’s Guide
69
CHAPTER 1: Introduction
CHAPTER 2: Riding Your Elliptical
CHAPTER 3: The Display
CHAPTER 4: How the Elliptical Controls Your Exercise
CHAPTER 5: Workout Setup
CHAPTER 6: Manual Control
CHAPTER 7: Pre-Set Programs
CHAPTER 8: Heart Rate Control
CHAPTER 9: Calorie Goal Workout
CHAPTER 10: Designing Your Own Workout
CHAPTER 11: Fitness Test
CHAPTER 12: Other Functions
CHAPTER 13: Creating an Exercise Plan
CHAPTER 14: Setup Mode
CHAPTER 15: Test Mode
CHAPTER 16: Care and Maintenance
CHAPTER 17: Important Safety Instructions
Creating Your Own Workout
DESIGNING YOUR OWN WORKOUT
Z8/Z8m Elliptical Owner’s Guide
71
There are two basic ways to create your
own custom workout: have the Z8
Elliptical record your level settings
during a manual workout, or enter the
workout levels directly with the keypad.
The maximum number of segments in
each custom program is 60. You can
store three different custom programs. Segment intensity is
recorded with Personal Power, so that your custom program
can be properly used by others (see Chapter 4).
In Record mode, 60 changes in workload are recorded during
your workout.
For direct entry of a workout program using the keypad, you
can set as few or as many of the parameters as you wish. The
default (called Scale) is for you to pick the total workout time,
then enter up to 60 equal length segments. Each segment can
have up to 77 different intensities, depending on body weight.
If you want to directly control the length of each segment, use
Fixed.
If you select Repeat, you set a workout time, and the segment
pattern you enter repeats over and over until the workout
time is reached.
When you select a stored custom workout program as your
workout, you can change the suggested workout time. This
will simply stretch or shrink the program to fit the new
workout time.
As you use a custom program, if you use the , keys, the
workload intensity for the current segment only is shifted.
DESIGNING YOUR OWN
WORKOUT
To program an
interval workout, see
Custom Intervals
(below).
CREATING
YOUR OWN
WORKOUT
Z8/Z8m Elliptical Owner’s Guide
Creating Your Own Workout
DESIGNING YOUR OWN WORKOUT
72
Press Advanced Options until Custom Program 1, 2, or
3 is displayed.
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. (This step does not
apply to the Fixed Custom Program. See Below.)
Use the , or numeric keys to adjust each
parameter. Remember, you can use the and
keys, too. Press to accept each parameter. When
you are entering the final parameter or workout
segment in a custom program, press AND HOLD the
key to accept the last parameter and save the
program. (This step does not apply to the Record
Custom Program. See Below.)
To completely delete a custom program: while in Edit
mode, press , then press AND HOLD again.
DESIGNING YOUR OWN
WORKOUT
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WWhhaatt ttoo DDoo aanndd WWhhaatt HHaappppeennss
Scale
Set by User Auto Auto/Scale
Set workout time, then enter up to 60
segments; auto-scales to workout time
Fixed
Auto Auto Set by User
Set segment time, then enter up to 60
segments; workout time is the segment
time multiplied by the number of
segments
Record
Record 60 Auto
Begin working out in default Manual
mode
Repeat
Set by User Auto/Repeat Set by User
Set workout and segment time, then
enter up to 10 segments; pattern
repeats
CUSTOM
PROGRAMS
STEP-BY-STEP
CUSTOM
PROGRAMS AT
A
GLANCE
Custom Programs In Depth
DESIGNING YOUR OWN WORKOUT
Z8/Z8m Elliptical Owner’s Guide
73
Scale: simply enter the work level for any number of segments
between 1 and 60. The progress display shows you how it is
scaling each segment to span the entire workout time.
Fixed: for each segment, enter the segment length (between 5
and 90 seconds) and segment workload, up to 60 segments.
The workout time will accumulate each segment time after
you enter it. You cannot save a program until you have
entered enough segments to add up to the minimum program
time of five minutes.
Record: enter your desired workout time and starting
workload. Press when you are ready to record; you do
not need to press and hold the key. A custom Record
program is only saved if the entire workout time is completed.
Repeat: for each segment, and a maximum of 10 segments,
enter the segment length (between 5 and 99 seconds) and
segment workload. When you finish by pressing and holding
, the segments pattern will be repeated and appended
until the workout time is reached.
Editing a program after it is saved: simply go to the program
you wish to change and start changing any of the parameters
or segments. As usual, press and hold to save the
program.
DESIGNING YOUR OWN
WORKOUT
CUSTOM
PROGRAMS IN
DEPTH
Z8/Z8m Elliptical Owner’s Guide
Custom Intervals
DESIGNING YOUR OWN WORKOUT
74
Since interval training is a common type of workout, the ZConsole has an extra-easy way to enter a custom interval
program. After selecting Custom Intervals with the intervals
button , pick the work segment and rest segment
durations, then pick the work and rest segment exercise levels.
When you use the program, the segments repeat over and over
until you reach the end of your workout time. Or, you can
have the program last for a certain number of work intervals.
DESIGNING YOUR OWN
WORKOUT
CUSTOM
INTERVALS
(ALSO DESCRIBED IN
CHAPTER 7)
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
chapter eleven
Z8/Z8m Elliptical Owner’s Guide
77
CHAPTER 1: Introduction
CHAPTER 2: Riding Your Elliptical
CHAPTER 3: The Display
CHAPTER 4: How the Elliptical Controls Your Exercise
CHAPTER 5: Workout Setup
CHAPTER 6: Manual Control
CHAPTER 7: Pre-Set Programs
CHAPTER 8: Heart Rate Control
CHAPTER 9: Calorie Goal Workout
CHAPTER 10: Designing Your Own Workout
CHAPTER 11: Fitness Test
CHAPTER 12: Other Functions
CHAPTER 13: Creating an Exercise Plan
CHAPTER 14: Setup Mode
CHAPTER 15: Test Mode
CHAPTER 16: Care and Maintenance
CHAPTER 17: Important Safety Instructions
Introduction and How to Test Yourself
FITNESS TEST
Z8/Z8m Elliptical Owner’s Guide
79
The Z8/Z8m Elliptical fitness test is an improved
implementation of the YMCA protocol fitness test, as
described in the ACSM Guidelines, Chapter 4. (See
Bibliography.) The elliptical must monitor your heart rate
accurately throughout, so you should use a wireless
transmitter strap instead of the contact heart rate pads (see
Chapter 2).
The result of the test is an estimate of your maximal oxygen
uptake, or VO
2
max (see Appendix B).
Press Advanced Options until Fitness Test appears,
then press .
Fill out all the personal parameters. You must enter
your age correctly.
Press .
Make sure the elliptical is displaying your heart rate, then
pedal in a smooth and relaxed manner for the 12 minutes of
gradually increasing workload. Your VO
2
max estimate will be
displayed when you finish.
FITNESS TEST
INTRODUCTION
H
OW TO DO IT
Z8/Z8m Elliptical Owner’s Guide
Proper Preparation and Behavior
FITNESS TEST
80
You should:
Stay as relaxed as possible during the test, breathing
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.
Consume caffeine within three hours prior.
Smoke within three hours prior.
Exercise vigorously within 24 hours prior.
Make any unnecessary movements of arms, head, or
torso.
Talk at all.
FITNESS T
EST
PROPER
PREPARATION
AND
BEHAVIOR
How the Test Works
FITNESS TEST
Z8/Z8m Elliptical Owner’s Guide
81
The test consists of four three-minute stages. Stage one is a
warmup stage. Stages two, three, and four are at everincreasing 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
is compared mathematically with workload, and then
extrapolated to your age-predicted maximal heart rate (see
Appendix A). The workload corresponding to this heart rate is
converted to milliliters of oxygen per kilogram of body weight
per minute.
FITNESS TEST
HOW THE TEST
WORKS
Z8/Z8m Elliptical Owner’s Guide
How to Use Your Results
FITNESS TEST
82
The best way to use the results of a fitness test is to track
your progress in an exercise program. Test yourself about
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. Find your score in the
chart below in the proper column for your age group. (Data is
from ASCM Guidelines, from 1994 research from the Institute
for Aerobics Research in Dallas, Texas.)
FITNESS T
EST
Percentile Values for VO2max
HOW TO USE
YOUR RESULTS
Test Specific Issues
FITNESS TEST
Z8/Z8m Elliptical Owner’s Guide
83
Note that the absolute accuracy of this test is approximately
+
/- 15% compared to a laboratory maximal test. (See Swain and
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
subject, should be much better, probably within
+
/- 7%.
Personal Power is used to calculate work levels that are more
appropriate than in the standard YMCA protocol.
FITNESS TEST
TEST SPECIFIC
ISSUES
Other Functions
In This Chapter:
Other Fun Stuff
chapter twelve
Z8/Z8m Elliptical Owner’s Guide
85
CHAPTER 1: Introduction
CHAPTER 2: Riding Your Elliptical
CHAPTER 3: The Display
CHAPTER 4: How the Elliptical Controls Your Exercise
CHAPTER 5: Workout Setup
CHAPTER 6: Manual Control
CHAPTER 7: Pre-Set Programs
CHAPTER 8: Heart Rate Control
CHAPTER 9: Calorie Goal Workout
CHAPTER 10: Designing Your Own Workout
CHAPTER 11: Fitness Test
CHAPTER 12: Other Functions
CHAPTER 13: Creating an Exercise Plan
CHAPTER 14: Setup Mode
CHAPTER 15: Test Mode
CHAPTER 16: Care and Maintenance
CHAPTER 17: Important Safety Instructions
Other Fun Stuff
OTHER FUNCTIONS
Z8/Z8m Elliptical Owner’s Guide
87
Happy Workout: This allows riders to perform a virtual (i.e.,
imaginary) world-class workout. The elliptical thinks the rider
is generating six times as much power as he really is, and all
the related workout data like speed and calories are
accelerated as a result. One use of Happy Workout is to allow
easier demonstration of the elliptical to serious riders.
Enable Happy Workout under the Advanced Options key after
enabling it in Setup Mode.
Electronic Input and Output: The Z-Console provides two
communication ports, labeled “Comm” and “Aux.” They use
the CSAFE standard, typically to provide power to and
communicate with a channel- and volume-control device for a
sports club entertainment system such as BroadcastVision® or
Cardio Theater®. The Audio Remote keys generate these
control signals.
The Comm port also supports the full CSAFE Level 3
communications specification for use with fitness equipment
networks (see <fitlinxx.com/csafe/specification.htm>)
The Video In port is not currently used.
OTHER FUNCTIONS
HAPPY
WORKOUT
AND
ELECTRONIC
IN/O
UT
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 thirteen
Z8/Z8m Elliptical Owner’s Guide
89
CHAPTER 1: Introduction
CHAPTER 2: Riding Your Elliptical
CHAPTER 3: The Display
CHAPTER 4: How the Elliptical Controls Your Exercise
CHAPTER 5: Workout Setup
CHAPTER 6: Manual Control
CHAPTER 7: Pre-Set Programs
CHAPTER 8: Heart Rate Control
CHAPTER 9: Calorie Goal Workout
CHAPTER 10: Designing Your Own Workout
CHAPTER 11: Fitness Test
CHAPTER 12: Other Functions
CHAPTER 13: Creating an Exercise Plan
CHAPTER 14: Setup Mode
CHAPTER 15: Test Mode
CHAPTER 16: Care and Maintenance
CHAPTER 17: Important Safety Instructions
Z8/Z8m Elliptical Owner’s Guide
91
DESIGNING AN
EXERCISE
PROGRAM
The F.I.T. Concept Defined
DESIGNING AN EXERCISE PROGRAM
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
WHAT IS THE
F.I.T.
C
ONCEPT?
Z8/Z8m Elliptical Owner’s Guide
92
DESIGNING AN
EXERCISE
PROGRAM
More F.I.T. Concept Overview
DESIGNING AN EXERCISE PROGRAM
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 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. See Appendix C for more details.
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.
Z8/Z8m Elliptical Owner’s Guide
93
DESIGNING AN
EXERCISE
PROGRAM
Utilizing the F.I.T. Concept
DESIGNING AN EXERCISE PROGRAM
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 Z8/Z8m
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. The formula to calculate
average maximum heart rate for one minute is:
205.8 - (0.685 * age)
See Appendix A for the source of this formula.
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. (See Appendix D.)
USING THE
F.I.T. CONCEPT
YOUR F
ITNESS
PROGRAM
DETERMINING
YOUR NEEDS
Z8/Z8m Elliptical Owner’s Guide
94
DESIGNING AN
EXERCISE
PROGRAM
Beginning Your F.I.T. Program
DESIGNING AN EXERCISE PROGRAM
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 Appendix A
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 more deeply. 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.
BEGINNING
YOUR
E
XERCISE
PROGRAM
Your F.I.T. Program Continued
DESIGNING AN EXERCISE PROGRAM
Z8/Z8m Elliptical Owner’s Guide
95
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.
DESIGNING AN
EXERCISE
PROGRAM
Z8/Z8m Elliptical Owner’s Guide
Establishing and Maintaining Fitness
DESIGNING AN EXERCISE PROGRAM
96
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.
DESIGNING AN
EXERCISE
PROGRAM
ESTABLISHING
AEROBIC
FITNESS
M
AINTAINING
AEROBIC
FITNESS
Weight Management
DESIGNING AN EXERCISE PROGRAM
Z8/Z8m Elliptical Owner’s Guide
97
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).
DESIGNING AN
EXERCISE
PROGRAM
MANAGING
WEIGHT
Z8/Z8m Elliptical Owner’s Guide
A Sports Training Program
DESIGNING AN EXERCISE PROGRAM
98
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.
DESIGNING AN
EXERCISE
PROGRAM
SPORTS
TRAINING
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