True Z8, Z8m Owner's Manual
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
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