True Fitness Z7 Series Owner's Manual
Z7 Series
Treadmill
Owner’s Guide
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
equipment manufacturers.
Over the years, True has
designed, developed,
patented and fabricated
many new and cuttingedge innovations for
“Our original
goal was to build
the world’s best
treadmills, and
today we believe
we’re doing it!”
-Frank Trulaske
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
their products: including
advanced features, manufacturing components and
technological breakthroughs.
Intensive quality control standards
guarantee excellence in every phase
of production, resulting in the finest
products available in the marketplace.
proud to “Deliver The Best!”
Table of Contents
Z 7 S er i e s Tr e a d m i l l O w n e r s G u id e
1 - Introduction
Introduces key
features, as well as a
guide to where to go
next in this manual.
page 3
2 - The Console
Describes each key
and display window.
page 9
3 - Basic
Operation
How to get the treadmill
started and stopped,
as well as discussing
calories estimation and
heart rate monitoring.
page 17
4 - Operation in
Greater Detail
All the details of
manual and preset
programs.
page 27
5 - Heart Rate
Control Workouts
Four different kinds of
treadmill-controlled
heart rate feedback
workouts.
page 35
6 - User Programs
You can record your
workout to play back
as a custom-designed
workout.
page 47
7 - Designing an
Exercise Program
Advice on various ways
to use your treadmill
in a rewarding exercise
regime.
page 51
8 - Care and
Maintenance
Basic requirements,
as well as a simple
troubleshooting and
diagnostics guide.
page 61
9 - Important
Safety Instructions
Be sure to familiarize
yourself with this
section.
page 71
Appendix A - Target Heart Rate Chart: A guide to help you pick an
initial target heart rate.
page 77
Appendix B - METs Table: How speed and incline affect workload,
expressed in METs.
page 81
Appendix C - METs Explanation and Formulas: The metabolic
formulas behind energy expenditure estimates.
page 85
Appendix D - Specifications: The physical attributes of your Z7
Series Treadmill.
page 89
Appendix E - Glossary: Fitness terms defined. page 93
Bibliography - References, selected readings and credits. page 101
3
INTRODUCTION
Introduction
In This Chapter:
Model Overview
Where to Go From Here
chapter one
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 7 T r ea d m i l l O w n e r ' s G u i d e
Z 7 T r ea d m i l l O w n e r ' s G u i d e
5
INTRODUCTION
Model Differences
ONE :
INTRODUCTION
Your new treadmill is part of the True treadmill line, which are all
built to the same heavy-duty standards. This owner’s guide covers
the Z7 model.
Z7
• Light-blue backlit LCD display with 7 x 20 progress matrix
• Four pre-set workout programs
•
User programs
•
Heart rate control
MODEL
O
VERVIEW
For Your
Safety
Z 7 T r ea d m i l l O w n e r ' s G u i d e
6
INTRODUCTION
Top Features
ONE :
INTRODUCTION
Chapter 1: Introduction. Introduces key features, as well as a guide
on where to go next in this manual.
Chapter 2: The Console. Describes each console key and display
window.
Chapter 3: Basic Operation. How to get the treadmill started and
stopped; calorie consumption estimates; heart rate monitoring.
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.
Where to
Go From
Here
Z 7 T r ea d m i l l O w n e r ' s G u i d e
7
INTRODUCTION
Where to go from Here
ONE :
INTRODUCTION
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.
The Console
In This Chapter:
Lower Console
Z7 Console
chapter two
Z 7 T r ea d m i l l O w n e r ' s G u i d e
9
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
Lower Console
TWO : THE CONSOLE
Z 7 T r ea d m i l l O w n e r ' s G u i d e
11
THE CONSOLE
Select/Enter
Accepts workout
parameters, and
toggles the dual
function displays.
Speed Slow/Fast
Adjusts speed in 0.1 mph
increments. Also used
to set weight and other
workout parameters.
Stop/Pause
Stops the belt and pauses
workout. If held for 3
seconds, resets all workout
information.
Grade Up/Down
Adjusts incline. Also
used to choose
programs.
Start/Reset
Starts the belt in motion.
Also resets workout data
when held for 3 seconds.
Safety Key
Removable magnetic
key must be in place for
treadmill to operate.
Numeric Keys
Direct entry of
numeric data.
Lower Console
Enter
Identical to Select/Enter
with additional function
when changing speed or
incline using numeric keys.
Clear
Clears current
numeric entry.
12
THE CONSOLE
Z7 Console
TWO : THE CONSOLE
Z 7 T r ea d m i l l O w n e r ' s G u i d e
Distance
Miles traveled in 0.01
mile increments up to
9.99 miles, or 0.10 mile
increments past 10
miles. Can also be set to
count down.
Grade
Incline in percent grade
in 0.5% increments.
Time
Time remaining in your
workout. (This is elapsed
time in default Manual
mode or Quick Start.)
Pace
Time per mile
at current
speed.
Calories
Estimated
total calories
burned.
METs
Energy
expenditure
rate. See
Appendix C.
Speed
Miles per
hour in 0.10
increments.
Matrix Display
Shows workout progress.
Express Keys
Instantly change from program
to program.
Z7 Console
The above console readout definitions describe workout information available in
the message center. These readouts can be toggled while exercising by pressing the
key.
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 three
Z 7 T r ea d m i l l O w n e r ' s G u i d e
15
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 7 T r ea d m i l l O w n e r ' s G u i d e
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BASIC OPERATION
Starting Your Treadmill
THREE : BASIC OPERATION
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.
STARTING
YOUR
TREADMILL
SAFELY
Z 7 T r ea d m i l l O w n e r ' s G u i d e
18
BASIC OPERATION
Adjusting Speed and Incline
THREE : BASIC OPERATION
: 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.
SPEED AND
INCLINE
ADJUSTMENT
STOPPING
YOUR
TREADMILL
SAFELY
SETTING YOUR
WEIGHT
Z 7 T r ea d m i l l O w n e r ' s G u i d e
19
BASIC OPERATION
Setting Your Weight
THREE : BASIC OPERATION
: 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.
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.
Z 7 T r ea d m i l l O w n e r ' s G u i d e
20
BASIC OPERATION
Calorie Expenditure Calculations
THREE : BASIC OPERATION
True treadmills use the calorie expenditure formula as described in
Guidelines for Exercise Testing and Prescription from the American
College of Sports Medicine. This is the most widely
accepted formula for running and walking.
The ACSM guide says that running burns calories
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
A NOTE
ABOUT
CALORIE
EXPENDITURE
CALCULATIONS
USING THE
HEART RATE
TRANSMITTER
STRAP
MONITORING
YOUR HEART
RATE
Z 7 T r ea d m i l l O w n e r ' s G u i d e
21
BASIC OPERATION
Heart Rate Monitoring
THREE : BASIC OPERATION
The Z7 can monitor your heart rate when
you wear the transmitter strap provided.
It will display it as a digital beats-perminute readout, and it is very accurate,
typically within one beat per
minute.
Although the 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.
Z 7 T r ea d m i l l O w n e r ' s G u i d e
22
BASIC OPERATION
The Heart Rate Display
THREE : BASIC OPERATION
Once you start your workout, your heart rate will be displayed in
beats per minute.
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.
THE
TREADMILL’S
HEART RATE
DISPLAY
CONTACT
HEART RATE
(CHR)
Workout Setup
FOUR : OPERATION IN GREATER DETAIL
Z 7 T r ea d m i l l O w n e r ' s G u i d e
27
Confirm that the body weight setting is correct. If it is not, adjust it
with the
or numeric keys and press .
For a Quick Start, simply press
. The treadmill belt will start
moving at 0.5 mph.
During your workout, the treadmill will count down from your target time. When it reaches 0:00, it will enter a 2.5-minute cool-down
period, with the tread belt at the same speed it was at 0:00 and the
treadmill in Manual control mode. After 2.5 minutes, the treadbelt
will stop.
If you set a distance target in Manual mode, the cool-down period
will begin as soon as either time or distance reach zero.
To use manual control, which is the first program suggested, press
. Adjust your workout parameters using the
or numeric
keys, then press
to accept each parameter. You can keep adjust-
ing your workout setup by repeatedly pressing
. Your workout
won't begin until you press
.
Note: if you don't choose a time or distance target, Time will be
elapsed time instead of time remaining.
After adjusting your weight if necessary, press
twice or until
the lights in the time and distance windows flash. Press
to set
distance and
to set time. When you press , time and distance will begin counting down. When the time or distance reaches
zero, the treadbelt will continue to move and whichever readout
reached zero (time or distance) will begin counting up. No other
readouts will reset.
OPERATION IN GREATER
D
ETAIL
STARTING
COOL-DOWN
MANUAL
OPERATION
MAKING
TIME AND/OR
DISTANCE
COUNT DOWN
INSTEAD OF
UP
Z 7 T r ea d m i l l O w n e r ' s G u i d e
28
OPERATION IN GREATER
D
ETAIL
Pre-Set Program Details
FOUR : OPERATION IN GREATER DETAIL
Press any Express Command
key to select a program. (To
get more program options,
including re-selecting Manual,
use the
keys.)...
...adjust the starting level using
the
keys...
...Press when done.
After program and level have been selected, set time using the
or numeric keys, from 5 to 99 minutes.
To stop or pause your workout: slow machine to below 2 mph by
pressing
, then press . This will stop the treadmill and remain
in a Pause mode, saving your workout information. To restart your
workout, press
.
PRE-SET
PROGRAM
OPERATION
Tuning Your Workout
FOUR : OPERATION IN GREATER DETAIL
Z 7 T r ea d m i l l O w n e r ' s G u i d e
29
To change level during your workout, press . Press
keys
to change level, then press
. If a new program is selected, it will
join that program at the same point as the previously selected pro
-
gram.
To change to another pre-set program, press one of the Express
Command Keys, then press
. The treadmill joins the workout
in progress at the same elapsed time as the previous workout.
To reset distance, time, and calories during your workout, press and
hold until zeros appear in the time, distance, calorie windows.
To reset the treadmill back to workout setup mode, press and hold
for three seconds.
Note: All workouts can be set from 5 to 99 minutes, with the timer
counting down from your chosen workout time. The default value
(if no time entered) is 30 minutes. When the timer reaches 0:00 it
will beep and begin counting up. You must press
to end your
workout.
Some users may prefer a minimal data display. When the treadbelt is
moving, pressing the Advanced Options key will remove the progress matrix, speed, and grade readouts. The data readouts will then
be Elapsed Time, Distance, and Pace (with heart rate displayed if
available).
Pressing
or returns the display to normal operation.
OPERATION IN GREATER
D
ETAIL
RUNNER’S
MODE
Z 7 T r ea d m i l l O w n e r ' s G u i d e
Pre-Set Program Profiles
FOUR : OPERATION IN GREATER DETAIL
30
OPERATION IN GREATER
D
ETAIL
Level
Speed (MPH) Grade (%)
Min Max Min Max
1 2.0 2.4 1.0 4.0
2 2.2 2.8 1.5 5.0
3 2.6 3.2 2.0 6.0
4 3.0 3.6 3.0 7.0
5 3.4 4.2 4.0 8.0
6 3.8 4.6 5.0 9.0
7 4.0 5.0 6.0 10.0
8 4.4 5.4 7.0 11.0
9 4.8 6.0 8.0 12.0
Hill Interval Workout
Green is Incline
Red is Speed
Level
Speed (MPH) Grade (%)
Min Max Min Max
1 1.4 2.6 0.0 2.0
2 1.6 2.8 0.5 3.0
3 1.8 3.0 0.0 4.0
4 2.0 3.2 1.0 5.0
5 3.4 3.4 1.5 6.0
6 2.4 3.6 2.0 7.0
7 2.6 3.8 2.5 8.0
8 2.8 4.0 3.0 9.0
9 3.0 4.2 3.5 10.0
Weight Loss Workout
Green is Incline
Red is Speed
Pre-Set Program Profiles
FOUR : OPERATION IN GREATER DETAIL
Z 7 T r ea d m i l l O w n e r ' s G u i d e
31
OPERATION IN GREATER
D
ETAIL
Level
Speed (MPH) Grade (%)
Min Max Min Max
1 2.0 2.4 1.0 4.0
2 2.2 2.8 0.5 5.0
3 2.6 3.2 0.5 6.0
4 3.0 3.6 1.0 7.0
5 3.4 4.2 1.0 8.0
6 3.8 4.6 1.0 9.0
7 4.0 5.0 1.0 10.0
8 4.4 5.4 1.0 11.0
9 4.8 6.0 1.5 12.0
Cardiovascular
Workout
Green is Incline
Red is Speed
Level
Speed (MPH)
Grade (%)
Min Max Min Max
1 2.0 2.4 2.0 4.0
2 2.2 2.8 3.0 5.0
3 2.6 3.2 4.0 6.0
4 3.0 3.6 5.0 7.0
5 3.4 4.2 6.0 8.0
6 3.8 4.6 7.0 9.0
7 4.0 5.0 8.0 10.0
8 4.4 5.4 9.0 11.0
9 4.8 6.0 10.5 12.0
Speed Interval
Workout
Green is Incline
Red is Speed
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