True Fitness Z5 User Manual

Z5 Series

O w n e r ’ s G u i d e

Thank You For Selecting A True Treadmill

In 1981, Frank Trulaske
launched True Fitness
Technology, Inc. and
began manufacturing
hand-crafted treadmills.
His team’s obsession with
quality has propelled True
to the top of the industry
and has created one of
America’s oldest, largest
and most respected fitness		“Our original
equipment manufacturers.		goal was to build
		the world’s best
Over the years, True has		treadmills, and
designed, developed,		today we believe
patented and fabricated		we’re doing it!”
many new and cutting-		-Frank Trulaske
edge innovations for
their products: including
advanced features, manu-
facturing components and
technological breakthroughs.

Intensive quality control standards guarantee excellence in every phase of production, resulting in the finest products available in the marketplace.

True is rapidly becoming the choice for workouts among beginners, rehab patients and top athletes world-wide.

True treadmills are consistently rated #1 for their smooth, quiet and

comfortable performance. Today, True is the choice for workouts among beginners, rehab patients and top athletes world-wide.

Today True offers a full line of treadmills, upright and recumbent bikes, elliptical trainers, strength and flexibility equipment. True is proud to “Deliver The Best!”

page 91 page 95 page 103

Table of Contents

1 - Introduction	2 - The Console	3 - Basic
Introduces key	Describes each key	Operation
features, as well as a	and display window.	How to get the treadmill
guide to where to go		started and stopped,
next in this manual.		as well as discussing
		calories estimation and
		heart rate monitoring.
page 3	page 11	page 19
4 - Operation in	5 - Heart Rate	6 - User
Greater Detail	Control Workouts	Programs
All the details of	Four different kinds of	You can record your
manual and preset	treadmill-controlled	workout to play back
programs.	heart rate feedback	as a custom-designed
	workouts.	workout.

page 29

7 - Designing an Exercise Program

Advice on various ways to use your treadmill in a rewarding exercise regime.

page 37 page 49

8 - Care and	9 - Important
Maintenance	Safety Instructions
Basic requirements,	Be sure to familiarize
as well as a simple	yourself with this
troubleshooting and	section.
diagnostics guide.

page 53	page 63	page 73
Appendix A - Target Heart Rate Chart: A guide to help you pick an
initial target heart rate.		page 79
Appendix B - METs Table: How speed and incline affect workload,
expressed in METs.		page 83

Appendix C - METs Explanation and Formulas: The metabolic formulas behind energy expenditure estimates. page 87

Appendix D - Specifications: The physical attributes of your Z5 Series Treadmill.

Appendix E - Glossary: Fitness terms defined. Bibliography - References, selected readings and credits.

Z 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e

chapter one

Introduction

In This Chapter:

Model Differences

Top Features

Where to Go From Here

oni

ntroductI

Chapter 1: Introduction

Chapter 2: The Console

Chapter 3: Basic Operation

Chapter 4: Operation in Greater Detail

Chapter 5: Heart Rate Control Workouts

Chapter 6: User Programs

Chapter 7: Designing an Exercise Program: The F.I.T. Concept

Chapter 8: Care and Maintenance

Chapter 9: Important Safety Instructions

Z 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e

Model Differences

one : Introduction

oni

Your new treadmill is part of the True Z5 Series treadmills, which are all built to the same heavy-duty standards. Since this owner’s guide covers all five Z5 Series models, you might notice explanations of features that are different from your treadmill. The main differences are in the consoles. The following section describes the model differences:

Model Z5

Differences A manual treadmill with a simplified display.

Z5 HRC

•7 x 20 pixel progress matrix LED display

•Four pre-set workout programs

•User programs

•Heart rate control: one target heart rate workout

ntroductI

Z 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e

Introduction

Top Features

one : Introduction

Z5.4 HRC

•Light-blue backlit LCD display with 7 x 20 progress matrix four pre-set workout programs

•User programs

•Heart rate control: one time-based heart rate workout, four distance-based heart rate workouts, and two interval heart rate workouts

•S.O.F.T. Select adjustable softness running surface

Z5.5 HRC

•Deep-blue backlit LCD display with 10 x 28 progress matrix

•Dot-matrix LCD message center

•Four pre-set workout programs

•User programs

•Heart rate control: five time-based heart rate workouts, four distance-based heart rate workouts, and five interval heart rate workouts

•S.O.F.T. Select adjustable softness running surface

		Z 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e

More on Top Features

one : Introduction

oni

Z5.5 Limited

•Same as Z5.5 HRC but with –3% decline and motorized S.O.F.T. Select adjustable softness running surface

For Your For your maximum safety and comfort, make sure you read Safety Chapter 9, Important Safety Instructions.

ntroductI

Z 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e

Introduction

Where to Go From Here

one : Introduction

Chapter 1: Introduction. Introduces key features, as well as a guide		Where to
on where to go next in this manual.		Go From
Chapter 2: The Console. Describes each console key and display		Here
window.
Chapter 3: Basic Operation. How to get the treadmill started and
stopped; calorie consumption estimates; heart rate monitoring; the
S.O.F.T. Select system.
Chapter 4: Operation in Greater Detail. All the details of manual
and pre-set programs.
Chapter 5: Heart Rate Control Workouts. Four different kinds of
treadmill-controlled heart rate feedback workouts.
Chapter 6: User Programs. You can record your workout to play
back as a custom-designed workout.
Chapter 7: Desiging an Exercise Program. Advice on various ways
to use your treadmill in a rewarding exercise regime.
Chapter 8: Care and Maintenance. Basic requirements, as well as a
simple troubleshooting and diagnostics guide.
Chapter 9: Important Safety Instructions. Make sure you familiarize
yourself with this section.

Z 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e

Where To Go From Here

one : Introduction

oni

Appendix A: Target Heart Rate Chart. A guide to help you pick an initial target heart rate.

Appendix B: METs Table. How speed and incline affect workload, expressed in METs.

Appendix C: METs Explanation and Formulas. The metabolic calculations behind energy expenditure estimates.

Appendix D: Specifications.

Bibliography: References and selected readings.

ntroductI

Z 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e

chapter two

The Console

In This Chapter:

Lower Console

Limited Console

HRC Model Console

Standard Console

Chapter 1: Introduction

Chapter 2: The Console

Chapter 3: Basic Operation

Chapter 4: Operation in Greater Detail

Chapter 5: Heart Rate Control Workouts

Chapter 6: User Programs

Chapter 7: Designing an Exercise Program: The F.I.T. Concept

Chapter 8: Care and Maintenance

Chapter 9: Important Safety Instructions

	Z 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e			11

e d i u G s ' r e n w O l l i m d a e Tr s e i r e S 5 Z

Lower Console - Common to all Models

Clear	Start/Reset	Numeric Keys	Stop/Pause
Clears current	Starts the belt in motion.	Direct entry of	Stops the belt and pauses
numeric entry.	Also resets workout data	numeric data.	workout. If held for 3
	when held for 3 seconds.		seconds, resets all workout
			information.

Enter

Identical to Select/Enter with additional function when changing speed or incline using numeric keys.

Safety Key	Grade Up/Down	Speed Slow/Fast	Select/Enter
Removable magnetic	Adjusts incline. Also	Adjusts speed in 0.1 mph	Accepts workout
key must be in place for	used to choose	increments. Also used	parameters, and
treadmill to operate.	programs.	to set weight and other	toggles the dual
		workout parameters.	function displays.

Console Lower onsoleC heT : two

13

onsole	he
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14

e d i u G s ' r e n w O l l i m d a e Tr s e i r e S 5 Z

Soft Select

Adjustment

Changes the softness of the treadmill deck.

The Console

Z5.5 Limited Console

		Message Center	Express Keys
	Matrix Display	Provides workout setup
		instructions, and data feedback	Instantly change from program
	Shows workout progress.
		during workout.	to program.

Distance	Grade	Time	Pace	Calories	METs	Speed
Miles traveled in 0.01	Incline in percent grade	Time remaining in your	Time per mile	Estimated	Energy	Miles per
mile increments up to	in 0.5% increments.	workout. (This is elapsed	at current	total calories	expenditure	hour in 0.10
9.99 miles, or 0.10 mile		time in default Manual	speed.	burned.	rate. See	increments.
increments past 10		mode or Quick Start.)			Appendix C.
miles. Can also be set to
count down.

The above definitions describe workout information readouts. Those specific readouts can be toggled by hitting the Select/Enter Key.

Limited 5.Z5

onsoleC heT : woT

Express Keys Instantly change from program to program.

Z5.5 HRC Console

Matrix Display Shows workout progress.

Z5.5 HRC

two : The Console

Speed	Miles per	hour in 0.10	increments.
Distance Grade Time Pace Calories METs	Miles traveled in 0.01 Incline in percent grade Time remaining in your Time per mile Estimated Energy	mile increments up to in 0.5% increments. workout. (This is elapsed at current total calories expenditure	9.99 miles, or 0.10 mile time in default Manual speed. burned. rate. See	increments past 10 mode or Quick Start.) Appendix C. miles. Can also be set to count down.	The above definitions describe workout information readouts. Those specific readouts can be toggled by hitting the Select/Enter Key.
						onsoleC heT

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16

e d i u G s ' r e n w O l l i m d a e Tr s e i r e S 5 Z

The Console

Z5.4 HRC Console

Matrix Display	Express Keys
	Instantly change from program
Shows workout progress.	to program.

Distance	Grade	Time	Pace	Calories	METs	Speed
Miles traveled in 0.01	Incline in percent grade	Time remaining in your	Time per mile	Estimated	Energy	Miles per
mile increments up to	in 0.5% increments.	workout. (This is elapsed	at current	total calories	expenditure	hour in 0.10
9.99 miles, or 0.10 mile		time in default Manual	speed.	burned.	rate. See	increments.
increments past 10		mode or Quick Start.)			Appendix C.
miles. Can also be set to
count down.

The above definitions describe workout information readouts. Those specific readouts can be toggled by hitting the Select/Enter Key.

HRC 4.Z5 perationO asicB : two

e d i u G s ' r e n w O l l i m d a e Tr s e i r e S 5 Z

Z5 HRC Console

Matrix Display	Express Keys
	Instantly change from program
Shows workout progress.	to program.
Z5 HRC Console

Distance	Grade	Time	Pace	Calories	METs	Speed
Miles traveled in 0.01	Incline in percent grade	Time remaining in your	Time per mile	Estimated	Energy	Miles per
mile increments up to	in 0.5% increments.	workout. (This is elapsed	at current	total calories	expenditure	hour in 0.10
9.99 miles, or 0.10 mile		time in default Manual	speed.	burned.	rate. See	increments.
increments past 10		mode or Quick Start.)			Appendix C.
miles. Can also be set to
count down.

The above definitions describe workout information readouts. Those specific readouts can be toggled by hitting the Select/Enter Key.

HRC Z5 onsoleC heT : two

17

onsole	he
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18

e d i u G s ' r e n w O l l i m d a e Tr s e i r e S 5 Z

The Console

Z5 Standard Console

Matrix Display	Express Keys
	Instantly change from program
Shows workout progress.	to program.

Distance	Grade	Time	Pace	Calories	METs	Speed
Miles traveled in 0.01	Incline in percent grade	Time remaining in your	Time per mile	Estimated	Energy	Miles per
mile increments up to	in 0.5% increments.	workout. (This is elapsed	at current	total calories	expenditure	hour in 0.10
9.99 miles, or 0.10 mile		time in default Manual	speed.	burned.	rate. See	increments.
increments past 10		mode or Quick Start.)			Appendix C.
miles. Can also be set to
count down.

The above definitions describe workout information readouts. Those specific readouts can be toggled by hitting the Select/Enter Key.

Standard Z5 perationO asicB : two

chapter three

Basic Operation

In This Chapter:

Starting Your Treadmill Safely

Speed and Incline Adjustment

Stopping Your Treadmill Safely

Setting Your Weight

A Note About Calorie Expenditure Calculations

Monitoring Your Heart Rate

Using the Heart Rate Transmitter Strap

The Treadmill’s Heart Rate Display

The S.O.F.T. Select System

Chapter 1: Introduction

Chapter 2: The Console

Chapter 3: Basic Operation

Chapter 4: Operation in Greater Detail

Chapter 5: Heart Rate Control Workouts

Chapter 6: User Programs

Chapter 7: Designing an Exercise Program: The F.I.T. Concept

Chapter 8: Care and Maintenance

Chapter 9: Important Safety Instructions

Z 5 Tr e a d m i l l O w n e r ' s G u i d e	19

Starting Your Treadmill

three : Basic Operation

Starting

Your

Treadmill

Safely

Straddle the treadbelt by placing your feet on the straddle covers.

Attach the lanyard to your clothing at roughly waist height.

Place the safety key on the key holder on the console.

Set your weight using the and keys or the numeric keys and press .

Press the key for a quick start into a manual control workout, or…

Press to set up a manual workout, or…

Press the keys or an Express Command Key to begin setting up a different workout, as described in later sections.

peratO onasi Bci

Z 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e		21

Basic Operation

Adjusting Speed and Incline

three : Basic Operation

Speed and

Incline

Adjustment

Speed Control: use either the and keys by themselves to

change speed. Or, to quickly go to a specific speed...

...enter a target speed with the

numeric keys...

...then press the small Enter key...

...and then press either the or key to change to that speed.

22		Z 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e

Setting Your Weight

three : Basic Operation

Incline Control: use either the up and down keys by themselves to change incline. Or, enter a target incline with the numeric keys, then press the small Enter key , and then press either the up

or down key to change to that incline.

Stopping

Your

Treadmill

Safely

Setting Your

Weight

Care should be taken when using the numeric keys to control your treadmill's speed and incline, since large changes in those values are possible with just a few keystrokes.

Slow the treadmill to below 2 mph using the key. Press .

Your body weight must be entered so that the treadmill accurately estimates your calorie expenditure. This weight must include your workout clothing, too, which typically adds about three pounds.

The treadmill will work fine without your weight setting, but will be unable to calculate your total calories.

The treadmill will remember the last weight you entered.

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Z 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e		23

Basic Operation

Calorie Expenditure Calculations

three : Basic Operation

True treadmills use the calorie expenditure formula as described in				A Note
Guidelines for Exercise Testing and Prescription from the American				About
College of Sports Medicine. This is the most widely				Calorie
accepted formula for running and walking.				Expenditure
The ACSM guide says that running burns calories				Calculations
twice as fast as walking, e.g., a 150-pound person
jogging at 5 mph requires 548 calories per hour, while
walking at 5 mph requires 274 per hour. See Appendix
C for more details.
(Other respected researchers such as David Costill think the ACSM
overstates the energy difference between running and walking.
Costill believes running requires 60% more energy than walking, not
100% as calculated by the ACSM. Using the same example, Costill's
calculations result in 496 cal/hour for running 5 mph, with 313 cal/
hour for walking 5 mph.)
One potential source of calorie estimate
error is that the treadmill doesn't know
if you are running or walking, so it has
to make some assumptions. It assumes
you are walking at 3 mph and slower,
and running at 5 mph and faster. Between those two speeds, the
treadmill combines the walking and running formulas to make its
best guess.
Variations in human exercise efficiency are another potential source
of error, with differences of plus or minus 10% common in the
population

24		Z 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e

Heart Rate Monitoring

three : Basic Operation

Monitoring

Your Heart

Rate

Using the

Heart Rate

Transmitter

Strap

The Z5 Series (except the Z5 Non) can monitor your heart rate when you wear transmitter strap provided. It will display it as a digital beats-per-minute

readout, and it is very accurate, typically within one beat per minute.

Although your treadmill functions fine without using the heart rate monitoring feature, this kind of monitoring gives you valuable feedback on your effort level. It also allows you to use the most advanced training system available on a treadmill: True's Heart Rate Control, where the treadmill automatically adjusts your workout

level based on your heart rate. See the Heart Rate Control section of this manual for details.

The transmitter strap should be worn directly against your skin, about one inch below the pectoral muscles/breast line.

Women should be careful to place the transmitter below their bra line.

Some moisture is necessary between the strap and your skin. Sweat from your exercise works best, but ordinary tap water may be used prior to your workout if desired.

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Z 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e		25

Basic Operation

The Heart Rate Display

three : Basic Operation

Before you start your workout, as you stand on or near the treadmill,	The
you will know the treadmill is properly receiving your heart rate	Treadmill’s
signal by the flashing LEDs in the Heart Rate window.	Heart Rate
	Display

Once you start your workout, your heart rate will be displayed in beats per minute.

26		Z 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e

S.O.F.T. Select (Z5.5 and Z5.4)

three : Basic Operation

The S.O.F.T.

Select

System

One part of True's unique cushioning and stability system is the S.O.F.T. System. It cushions the initial impact of your foot plant near the front of the treadmill deck, then transitions to a firm, secure surface for push-off.

The combination of softness, then firmness — right when you need it — reduces stress on ankles, knees, hips, and back.

The other part of True's comfort and performance system is the S.O.F.T. Select adjustable softness surface on the Z5.4 and Z5.5 Limited. You can adjust the deck support through a 22-inch range by moving the lever on the right side of the treadmill or, on the Z5.5 Limited model, by pressing the Softer or Firmer keys on the console. The 1 setting is softest and the 12 setting is firmest.

S.O.F.T. Select is especially useful to accommodate users of differing weights or those with special physical needs.

The Z5.5 Limited's Electronic S.O.F.T. Select:

Press and hold the or keys to change the

target setting in the message center. To review your S.O.F.T. Select setting, quickly press either S.O.F.T adjustment key.

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Z 5 S e r i e s Tr e a d m i l l O w n e r ' s G u i d e		27