True Fitness Z9, Z8 User Manual
Z8 and Z9
Series
C o m m e r c i a l
T r e a d m i l l
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
equipment manufacturers.
Over the years, True has
designed, developed,
patented and fabricated
many new and cuttingedge innovations for
their products: including
advanced features, manufacturing components and
technological breakthroughs.
“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
proud to “Deliver The Best!”
Intensive quality control standards
guarantee excellence in every phase
of production, resulting in the finest
products available in the marketplace.
Table of Contents
1 - Introduction
Introduces key
features, as well as a
guide to where to go
next in this manual.
page 3
4 - Operation in
Greater Detail
All the details of
manual and preset
programs.
page 29
7 - Designing an
Exercise Program
Advice on various ways
to use your treadmill
in a rewarding exercise
regime.
2 - The Console
Describes each key
and display window.
page 11
5 - Heart Rate
Control Workouts
Four different kinds of
treadmill-controlled
heart rate feedback
workouts.
page 37
8 - Care and
Maintenance
Basic requirements,
as well as a simple
troubleshooting and
diagnostics guide.
3 - Basic
Operation
How to get the treadmill
started and stopped,
as well as discussing
calories estimation and
heart rate monitoring.
page 19
6 - User Programs
You can record your
workout to play back
as a custom-designed
workout.
page 47
9 - Important
Safety Instructions
Be sure to familiarize
yourself with this
section.
page 51
page 61
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 83
Appendix C - METs Explanation and Formulas: The metabolic
formulas behind energy expenditure estimates. page 87
Appendix D - Specifications: The physical attributes of your Z8 and Z9
Series Treadmill.
page 91
Appendix E - Glossary: Fitness terms defined. page 95
Bibliography - References, selected readings and credits. page 103
Z 8 a n d Z 9 S e r ie s T r ea d m il l O w ne r ' s Gu i d e
chapter one
Introduction
In This Chapter:
Model Differences
Where to Go From Here
IntroductIon
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 8 a n d Z 9 S e r ie s T r ea d m il l O w ne r ' s Gu i d e
3
Model Differences
one :
IntroduCtIon
Your new treadmill is part of the True Z8 and Z9 Series treadmills,
which are all built to the same heavy-duty standards. Since this
owner’s guide covers all five Z8 and Z9 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:
IntroductIon
Model
dIfferences
Z8
A manual treadmill with a simplified display.
Z8.1
• Light-blue backlit LCD display with 7 x 20 progress matrix
• Four pre-set workout programs
• User programs
• Heart rate control
Z 8 a n d Z 9 S e r ie s T r ea d m il l O w ne r ' s Gu i d e
5
Top Features
one :
IntroduCtIon
Z9 and Z9.1
IntroductIon
• 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
For your maximum safety and comfort, make sure you read
Chapter 9, Important Safety Instructions.
6
Z 8 a n d Z 9 S e r ie s T r ea d m il l O w ne r ' s Gu i d e
For Your
Safety
Where to
Go From
Where to go from Here
one :
IntroduCtIon
Chapter 1: Introduction. Introduces key features, as well as a guide
on where to go next in this manual.
IntroductIon
Here
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.
Z 8 a n d Z 9 S e r ie s T r ea d m il l O w ne r ' s Gu i d e
7
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
IntroductIon
calculations behind energy expenditure estimates.
Appendix D: Specifications.
Bibliography: References and selected readings.
8
Z 8 a n d Z 9 S e r ie s T r ea d m il l O w ne r ' s Gu i d e
chapter two
The Console
In This Chapter:
Lower Console
Z9 and Z9.1 Console
Z8.1 Console
Z8 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 8 a n d Z 9 S e r ie s T r ea d m il l O w ne r ' s Gu i d e
11
Enter
Identical to Select/Enter
Stop/Pause
Stops the belt and pauses
with additional function
workout. If held for 3
when changing speed or
seconds, resets all workout
incline using numeric keys.
information.
Lower Console
two : 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.
the console
Numeric Keys
Direct entry of
numeric data.
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.
Lower Console - Common to all Models
Safety Key
Removable magnetic
key must be in place for
treadmill to operate.
Clear
Clears current
numeric entry.
Z 8 a n d Z 9 S e r ie s T r ea d m il l O w ne r ' s Gu i d e
13
Z9 and Z9.1
two : the Console
the console
Speed
Miles per
hour in 0.10
increments.
METs
Energy
expenditure
rate. See
Estimated
Time per mile
total calories
at current
Appendix C.
burned.
speed.
Express Keys
Instantly change from program
to program.
Calories
Pace
key.
14
Time
Time remaining in your
workout. (This is elapsed
Matrix Display
Z9 and Z9.1 Console
Shows workout progress.
Grade
Incline in percent grade
in 0.5% increments.
Distance
Miles traveled in 0.01
mile increments up to
Z 8 a n d Z 9 S e r ie s T r ea d m il l O w ne r ' s Gu i d e
time in default Manual
mode or Quick Start.)
9.99 miles, or 0.10 mile
increments past 10
The above console readout definitions describe workout information available in
the message center. These readouts can be toggled while exercising by pressing the
miles. Can also be set to
count down.
Z8.1
two : the Console
Speed
Miles per
hour in 0.10
increments.
METs
Energy
expenditure
rate. See
Estimated
Time per mile
total calories
at current
Appendix C.
burned.
speed.
Express Keys
Instantly change from program
to program.
Calories
Pace
the console
key.
Z8.1 Console
Matrix Display
Z 8 a n d Z 9 S e r ie s T r ea d m il l O w ne r ' s Gu i d e
Time
Time remaining in your
Shows workout progress.
Grade
Incline in percent grade
Distance
Miles traveled in 0.01
5 5 0 Z T X Tr e a d m i l l O wn e r 's G u i d e
workout. (This is elapsed
time in default Manual
in 0.5% increments.
mile increments up to
9.99 miles, or 0.10 mile
mode or Quick Start.)
increments past 10
miles. Can also be set to
count down.
The above console readout definitions describe workout information available in
the message center. These readouts can be toggled while exercising by pressing the
15
Z8 Standard Console
two : BasIC operatIon
the console
Speed
Miles per
hour in 0.10
METs
Energy
expenditure
Calories
Estimated
total calories
Pace
Time per mile
at current
increments.
rate. See
burned.
speed.
Appendix C.
key.
16
Time
Time remaining in your
workout. (This is elapsed
time in default Manual
mode or Quick Start.)
Matrix Display
Z8 Standard Console
Shows workout progress.
Grade
Incline in percent grade
in 0.5% increments.
Distance
Miles traveled in 0.01
mile increments up to
9.99 miles, or 0.10 mile
increments past 10
Z 8 a n d Z 9 S e r ie s T r ea d m il l O w ne r ' s Gu i d e
The above console readout definitions describe workout information available in
the message center. These readouts can be toggled while exercising by pressing the
miles. Can also be set to
count down.
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
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 8 a n d Z 9 S e r ie s T r ea d m il l O w ne r ' s Gu i d e
19
Starting Your Treadmill
three : BasIC operatIon
startIng
Y
our
t
readMIll
s
afelY
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
press .
Press the
or…
Press to set up a manual workout, or…
Press the
up a different workout, as described in later sections.
key for a quick start into a manual control workout,
keys or an Express Command Key to begin setting
and
keys or the numeric keys and
BasIc operatIon
Z 8 a n d Z 9 S e r ie s T r ea d m il l O w ne r ' s Gu i d e
21
Adjusting Speed and Incline
three : BasIC operatIon
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...
speed and
I
nclIne
a
djustMent
BasIc operatIon
...and then press either the
key to change to that speed.
22
Z 8 a n d Z 9 S e r ie s T r ea d m il l O w ne r ' s Gu i d e
or
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.
Setting Your Weight
three : BasIC operatIon
stoppIng
Y
our
t
readMIll
s
afelY
settIng Your
W
eIght
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
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.
key. Press .
BasIc operatIon
Z 8 a n d Z 9 S e r ie s T r ea d m il l O w ne r ' s Gu i d e
23
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
BasIc operatIon
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.
a note
a
Bout
c
alorIe
e
xpendIture
c
alculatIons
Variations in human exercise efficiency are another potential source
of error, with differences of plus or minus 10% common in the
population
24
Z 8 a n d Z 9 S e r ie s T r ea d m il l O w ne r ' s Gu i d e
Heart Rate Monitoring
three : BasIC operatIon
MonItorIng
Y
our heart
r
ate
usIng the
h
eart rate
t
ransMItter
s
trap
The Z8 and Z9 Series (except the Z8 and Z9
Non) can monitor your heart rate when
you wear the transmitter strap provided.
It will display it as a digital beatsper-minute 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.
BasIc operatIon
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 8 a n d Z 9 S e r ie s T r ea d m il l O w ne r ' s Gu i d e
25
The Heart Rate Display
three : BasIC operatIon
Once you start your workout, your heart rate will be displayed in
beats per minute.
the
t
readMIll’s
h
eart rate
d
IsplaY
The contact heart rate system lets you monitor your heart rate
without wearing a strap.
BasIc operatIon
Gently grasp the contact heart rate pads as shown below.
26
Z 8 a n d Z 9 S e r ie s T r ea d m il l O w ne r ' s Gu i d e
contact
h
eart rate
(chr)
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