Benutzeranleitung / Produktwartung Z5.4 des Produzenten True Manufacturing Company
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Z5.4 & Z5 Treadmill Owne r's M anu al truefitness.com / 800.426.6570 / 1.636.272.7100.
In 1981, F rank T rulaske launched TRUE Fitness®, and b egan manufacturing premium hand-craf ted treadmills . His team ’ s obse ssion with quality has prop elled TRUE to the top of the f itness industr y and has created one of America ’ s oldest , largest and most respe cte d fitness e quipment manufacturers.
Z5.4 & Z5 Treadmill Owne r’ s Guide 3 Whe n u sing thi s ex erc ise machine, ba sic pr ecaut ions should always be follow ed, including the following : Read and understand all instr uctions and war nings prior to use. Obtain a me dical exam before beg inning any e xercise program.
Z5.4 & Z5 Treadmill Owne r’ s Guide 4 Do not exc e ed ma ximum user weight of 400 lbs . Keep the top side of the moving surface clean and dr y . Keep children and animals away . This treadmill is intended for residential use only . All ex ercis e equipment is potentially haz ardous.
Z5.4 & Z5 Treadmill Owne r’ s Guide 5 Quick Star t into a manual workout by pressing , or s et up a different workout by sele cting a workout and adju sting s ettings if necessar y . Use keys , or numeric ke ys and press to accept e ach se tting.
Z5.4 & Z5 Treadmill Owne r’ s Guide 6 T ab le o f Co nte nts Quick Start .....................................................................................5 1. Ba sic operation ( except console)............................................8 2.
Z5.4 & Z5 Treadmill Owne r’ s Guide 7 Place your feet on the straddle covers. A ttach the safety lanyard to your waistband. Place the safety key on the ke y holder . Set up your workout (se e Chapter 1) and press . Stop the treadmill by re ducing spe ed to 2 mph, then press .
Bas i c O p er a ti o n In T h is Chapter: Using The Keyboard Manuals & Quick W orkouts O ther S ettings Hear t Rate Monitoring Contact Hear t Rate Classic P re -Set W orkouts Goal F ocused W orko.
Z5.4 & Z5 Treadmill Owne r’ s Guide 9 Us ing the Keyboard C O : B O Selecting W orkout s: Press any of the workout keys and press to beg in your workout using the def ault settings .
Z5.4 & Z5 Treadmill Owne r’ s Guide 10 P ress Q uick St art : Start the treadbelt at 0.5 mph at the def ault workout time of 30 minut e s. Setting T ime or D ist ance T arg ets: Enter your weight and press . Now either enter a workout time and press , or press to be prompted for a target distance.
Z5.4 & Z5 Treadmill Owne r’ s Guide 11 Manual & Qu ick Wo rkouts C O : B O Quick Speed Impor tant : Q uick sp ee d ke ys change sp ee d with a single ke y press , s o t ake care in the ke ys you press.
Z5.4 & Z5 Treadmill Owne r’ s Guide 12 This treadmill can monitor your heart rate using either the chest strap provide d w ith the treadmill or the met al g rips on the hand rails (called contact heart rate or C HR pads).
Z5.4 & Z5 Treadmill Owne r’ s Guide 13 H ear t Ra te Mo nito ring C O : B O Co nt act H ear t Ra te C O : .
Z5.4 & Z5 Treadmill Owne r’ s Guide 14 1. Exercise w ith smo oth b ody motions . 2. Breathe smoothly and regularly , and avoid talk ing . (T alk ing w ill c ause unrepre sentative hear t rat e spikes of 5 to 10 bpm.) 3. Grip the pad s lightly , not tightly .
Z5.4 & Z5 Treadmill Owne r’ s Guide 15 A Note on CHR Accur ac y CHR monitoring may b e a bit less accurat e 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.
Z5.4 & Z5 Treadmill Owne r’ s Guide 16 These are TRUE’ s or iginal four pre-s et workouts. Chang ing the workout time stretches and compresses the workout profile.
Z5.4 & Z5 Treadmill Owne r’ s Guide 17 Cl ass ic Pre-S et Wo rk outs C O : B O Spo r ts Tr a ining Actu al Speed D i s p l ay When the treadmill is changing to a ne w target sp ee d, the matrix display readout will display the actual spe ed.
Z5.4 & Z5 Treadmill Owne r’ s Guide 18 Y our Z Serie s treadmill also comes with adv anced workouts options for thise lookig n to get the most out of their training . Qu ick W orkout K e ys [w alk , walk+r un, r un] Use these keys to se t up your favorite training spee ds .
Z5.4 & Z5 Treadmill Owne r’ s Guide 19 W eight L oss By pressing the “ W eight Loss” ke y , us ers have t he option of choosing one of three s eparate programs that assist users in achiev ing their weight loss goals .
C o nso le O p er a ti o n Chapter T wo Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Hear t Rate Control Chapter 4: User W orkouts Chapter 5: Gerk in F itness T est Chapter 6: De.
Z5.4 & Z5 Treadmill Owne r’ s Guide 21 Co nso le O pera tio n C T: K /C Z5.4 & Z5 Ke yboard/ C o nso le.
Hear t Ra te C o ntr o l In Th is Chapter: HRC Introduction HRC T ypes and W or kout Guide W orkout Setup During Y our W orkout Tips & How HRC W orks Examples & Cruise Control Examples of W al.
Z5.4 & Z5 Treadmill Owne r’ s Guide 23 HRC I ntro ductio n C T : HR C W TRUE’ s hear t rate contr ol (HRC ) workouts let the treadmill monit.
Z5.4 & Z5 Treadmill Owne r’ s Guide 24 HR C T yp es & Wo rko ut Gu id e C T: HRC W Easy Steps t o a HR C Wo rkout V arious typ es of He art Rate Control (HRC) are a v ailable on the Z5.4 & Z5 treadmills .
Z5.4 & Z5 Treadmill Owne r’ s Guide 25 Wo rk out S etu p C T : HR C W Durin g Wo rkout Setup 5 - W ar m up .
Z5.4 & Z5 Treadmill Owne r’ s Guide 26 Durin g Y our Wo rkout Du ring Y our Wo rkout C T: HRC W • Pressing anykey other than or will exit HRC mode.
Z5.4 & Z5 Treadmill Owne r’ s Guide 27 Ti p s o n the W arm U p St age Tips and How HRC Wo rks C T : HR C W Ho w the HRC System Co ntrols your Hear t Ra te The treadmill operates in a manual control mo de dur ing the warm- up stage.
Z5.4 & Z5 Treadmill Owne r’ s Guide 28 E xamples o f HRC Wo rkouts E x a mples and Cru is e Co ntro l C T: HRC W Cruise Co ntrol 1 - A user who physically cannot walk over 2.5 mph can safely us e he art rate control by entering maximum spe ed of 2.
Z5.4 & Z5 Treadmill Owne r’ s Guide 29 Ho w Cruise Co ntrol Determi nes Y our E xercise Intensity Mo re E x a mples C T : HR C W E xamples o f.
Z5.4 & Z5 Treadmill Owne r’ s Guide 30 Impo r t ant Po ints About Hear t R a te Co ntrol The hear t rat e monitor transmitter strap provided with your treadmill should b e wor n directly against your skin at about one inch b elow the pe ctoral muscles/breast line.
Z5.4 & Z5 Treadmill Owne r’ s Guide 31 Impo r t ant Po ints About HRC C T: HRC W T wo users wear ing the same kind of transmitter at the same time and in clos e proximity may cause false he art rate display readings .
Cust o m Wo rkouts In T h is Chapter: H ow t o Reco rd an d Run User P r ogra ms Chapter Four Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Hear t Rate Control Chapter 4: Custom W.
Z5.4 & Z5 Treadmill Owne r’ s Guide 33 During a manually-contr olle d workout, Z5.4 & Z5 treadmills always " re c ord" the changes you make in spee d or incline.
Gerki n Fitn ess T est In T h is Chapter: Y our Fitness Lev el Ac curac y of the Gerk in F itness T est Chapter Five Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Hear t Rate Cont.
Z5.4 & Z5 Treadmill Owne r’ s Guide 35 Y our F itness Level C F: G F T One way to measure your overall fitne ss is to take a Gerkin fitne ss test.
Z5.4 & Z5 Treadmill Owne r’ s Guide 36 The scientific journal, O ccupational Medicine, published a study in 2004 on the accuracy of the G erkin test.
D es i gn i n g an E xer cis e P r ogr a m In Th is Chapter: The F .I.T . Concept Defined F .I.T . Concept O verview Utilizing the F .I.T . Concept Beginning Y our F .
Z5.4 & Z5 Treadmill Owne r’ s Guide 38 The F .I.T . Co nce pt D ef ined C S: D E P The workout portion of your ex ercise prog ram consist s of three major v ariables : F requenc y , Intensity , and T ime.
Z5.4 & Z5 Treadmill Owne r’ s Guide 39 As your fitness le vel improves , you w ill ne ed to increas e your workout intensity in order to reach your target heart rate. The first increa se ma y b e ne cessar y after two to four weeks of regular ex ercis e.
Z5.4 & Z5 Treadmill Owne r’ s Guide 40 Utilizing the F .I.T . Con cept C S: D E P The F .I. T . concept and chart are designe d to help you b egin a program tailored to your ne eds .
Z5.4 & Z5 Treadmill Owne r’ s Guide 41 In addition to monitoring your heart rate a s you exercise, b e certain of how quickly your hear t rate recovers .
Z5.4 & Z5 Treadmill Owne r’ s Guide 42 You r F .I.T . Progra m Co ntinue d C S: D E P W orkout: Brisk and Rhythmic Exer cise The workout trains and conditions your he art , lung s , and muscles to op erate more efficiently .
Z5.4 & Z5 Treadmill Owne r’ s Guide 43 If you c an su stain 12 but not 20 con tinuous minutes of ex ercis e in your target heart rate zone: Exercise three to five days a week . Rest at le ast two days p er we ek . T r y to reach and maintain 60-75 percent of your maximum hear t rate with moderate rh y thmic exercise.
Z5.4 & Z5 Treadmill Owne r’ s Guide 44 T r y to reach and maintain 60-75 percent of your maximum hear t rate with mo derate exer c ise. Exercise for 30-45 minutes at 60-65 percent of your target heart rate.
Care an d M ai ntenan ce In Th is Chapter: Lubrication & Cleaning T readbelt Adjustment T readbelt T ension chapter s e ven Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Hear .
Z5.4 & Z5 Treadmill Owne r’ s Guide 46 L u b rica tio n and Cleanin g C S : C M Y our TRUE treadmill is constructed of quality materials and manufactured to provide many years of f aithful ser vice.
Z5.4 & Z5 Treadmill Owne r’ s Guide 47 M onthly : C lean dust and dir t that might accumulate under and behind your treadmill once a month. Small rubb er p articles from the s oles of w alking shoes will accumulate alongside the belt and also behind the unit .
Z5.4 & Z5 Treadmill Owne r’ s Guide 48 Treadb e l t Te nsi o n C S : C M T ur n b oth re ar roller adjustment b o.
Z5.4 & Z5 Treadmill Owne r’ s Guide 49 Sympt om/So l utio n Gu ide C S : C M SYMPTOM CA USE S OLUTI ON Circuit breaker on treadmill trips when the p ower cor d is plugged into w all.
Z5.4 & Z5 Treadmill Owne r’ s Guide 50 SYMPTOM CA USE S OLUTI ON T readbelt tracks left to r ight A . Uneven f loor B. Rear roller not properly adjusted Move treadmill to even surface or level with shims. See Adjustment section. See Adjustment section.
Z5.4 & Z5 Treadmill Owne r’ s Guide 51 E1:IN CLINE Incline moving when not commanded to. E1:R AN GE Difference b etween zero position and maximum incline not suff icient. E1:ST A LL Incline not mov ing when commanded to. E2:OV ER SPEED This er ror o ccurs when an acce leration of greater than 2.
Z5.4 & Z5 Treadmill Owne r’ s Guide 52 S e r vice Messages C S : C M The following ser v ice message s w ill b e displayed as they o ccur , as well as for the subse quent si x safety ke y ins ertions .
T ar get Hear t Ra te Char t A Guid e t o Help Y ou Pi ck an In itial T ar get Hear t Ra te ap p en dix a.
Z5.4 & Z5 Treadmill Owne r’ s Guide 54 A A T H R C .
Sp eci fi ca ti o ns ap p en dix b.
Z5.4 & Z5 Treadmill Owne r’ s Guide 56 S Z5.4 Z5 Motor TRUE 3hp DC TRUE 3hp DC Frame Robotically W elded Heavy- Guage Steel Robotically W elded Heavy- G.
B i b li ogr ap hy References an d Selected Readin gs b i b liograp hy.
Z5.4 & Z5 Treadmill Owne r’ s Guide 58 B American College of Spor ts Medicine, ACSM's Guideli ne s f or E xerc ise T e sting and P re scr iption . 6th e dition. Philadelphia: Lippincott W illi ams & W ilkins , 2000.
Z5.4 & Z5 Treadmill Owne r’ s Guide 59 Robergs , Rober t A . and L andwehr , Rob erto. (2002) The Surprising Histor y of the "HRma x = 220 - age " Equation. Jour nal of Exer c ise Physiology , 5(2). ISSN 1097-9751.2 Article URL : <http://w ww.
©2008 TRUE FITNESS TECHNOLOGY , INC. TRUE is a registered trademark of TRUE FITNESS. Specifications subject to change. Founded 1981 865 Hoff Road St. Louis, MO 63366 800.
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