Manuel d'utilisation / d'entretien du produit Z7 Series du fabricant True Fitness
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T readmill Owner ’ s Guide Z7 S eries.
T rue is rapidly becoming the choice for w orkouts among beginners, r ehab patients and top athletes w orld-wide. T rue treadmills are c on- sistently rated #1 f or their smooth, quiet and comfortable per formance. T oday , T rue is the choice for workouts among beginners , rehab patients and top athletes world-wide .
T able of C ont ents Z7 Series T readmill Owners Guide 1 - Introduction Introduces ke y features, a s well a s a guide to where to go next in this manual.
3 I NTR ODUC TION Intr oduc tion In This Chapter: M odel O ver vie w W here to Go F rom Here chapter one C HAPTER 1 : Introduction C HAPTER 2 : The Console C HAPTER 3 : Basic Operation C HAPTER 4 : Operation in Greater Detail C HAPTER 5 : Hear t R ate Control W orkouts C HAPTER 6 : User Programs C HAPTER 7 : Designing an Exercise Program: The F .
Z7 T readmill O wner's Guide 5 I NTR ODUC TION Model Differenc es ONE : I NTRODUCTION Y our ne w treadmill is par t of the T r ue treadmill line, which are all built to the same he avy -duty standards . This ow ner ’ s g uide covers the Z7 mo del.
Z7 T readmill O wner's Guide 6 I NTR ODUC TION T op F eatures ONE : I NTRODUCTION Chapter 1: Introduction. Introduces key featur e s , a s well a s a g uide on where to go next in this manual. Chapter 2: The Console. D esc rib es each console ke y and display window .
Z7 T readmill O wner's Guide 7 I NTR ODUC TION Wher e to go from Here ONE : I NTRODUCTION Appendix A : T arget Hear t R ate Chart . A guide to help you pick an initial target heart rate. Appendix B: MET s T able. How sp ee d and incline affe ct workload, expr esse d in MET s .
T he C onsole In This Chapter: Lower Con sole Z7 Con sole chapter two Z7 T readmill O wner's Guide 9 C HAPTER 1 : Introduction C HAPTER 2 : The Console C HAPTER 3 : Basic Operation C HAPTER 4 : Operation in Greater Detail C HAPTER 5 : Hear t R ate Control W orkouts C HAPTER 6 : User Programs C HAPTER 7 : Designing an Exercise Program: The F .
Lo wer C onsole TWO : T HE C ONSOLE Z7 T readmill O wner's Guide 11 T HE C ONSOLE Select/Enter Accepts workout parameters, and toggles the dual function displays. Speed Slow/F ast Adjusts speed in 0.1 mph increments. Also used to set weight and other workout parameters.
12 T HE C ONSOLE Z7 Console T WO : T HE C ONSOLE Z7 T readmill O wner's Guide 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.
Basic Opera tion In This Chapter: Star ting Y our T re admil l Safely Speed and Incl ine Ad justment Stopping Y our T re admil l Safely Setting Y our W eight A Note About Calor ie E xpenditure C alculation s M onitoring Y our Heart R ate Usin g the Heart Rate T ransm itter Strap The T readmi ll ’ s Heart R ate D i splay The S.
Z7 T readmill O wner's Guide 17 B ASIC O PERATION Star ting Y our T readmill THREE : B ASIC O PERATION Straddle the treadb elt by placing your fee t on the straddle covers. A ttach the lanyard to your clothing at roughly w aist height. Plac e the safety ke y on the ke y holder on the console.
Z7 T readmill O wner's Guide 18 B ASIC O PERATION Adjusting Speed and Incline THREE : B ASIC O PERATION : use either the and ke ys by themselves to change sp ee d. Or , to quickly go to a sp ec ific sp ee d.
S TOPPING Y OUR T READMILL S AFELY S ETTING Y OUR W EIGHT Z7 T readmill O wner's Guide 19 B ASIC O PERATION Setting Y our W eight THREE : B ASIC O PERATION : use either the up and down ke ys by themselves to change incline.
Z7 T readmill O wner's Guide 20 B ASIC O PERATION Calorie Expenditure Calculations THREE : B ASIC O PERATION T rue treadmills use the calor ie expenditure formula as de scr ibe d in Gu idelines for E xerci se T e sting and P rescr iption from the American College of Spor ts Me dicine.
U SING THE H EAR T R ATE T RANSMITT ER S TR AP M ONITORING Y OUR H EAR T R ATE Z7 T readmill O wner's Guide 21 B ASIC O PERATION Hear t Rate Monitoring THREE : B ASIC O PERATION The Z7 can monitor your he art rate when you wear the transmitter strap provide d.
Z7 T readmill O wner's Guide 22 B ASIC O PERATION The Hear t R ate Display THREE : B ASIC O PERATION Once you st art your workout , your hear t rate w ill be displayed in beat s per minute. The contact he art rate system let s you monitor your hear t rate without wear ing a strap.
W ork out S etup FOUR : O PERATION IN G REATER D ETAIL Z7 T readmill O wner's Guide 27 Confirm that the b o dy weight s etting is correct . If it is not , adjust it with the or numeric keys and press . F or a Q uick Start , simply press . The treadmill b elt w ill star t moving at 0.
Z7 T readmill O wner's Guide 28 O PERATION IN G REATER D ETAIL Pr e -Set Progr am Details FOUR : O PERATION IN G REATER D ETAIL Press any E xpress Command key to sele ct a program. ( T o get more prog ram options , including re-s electing Manual, use the keys .
T uning Y our W orkout FOUR : O PERATION IN G REATER D ETAIL Z7 T readmill O wner's Guide 29 T o change le vel during your workout , press . Press keys to change le vel, then press . If a new program is sele cted, it w ill join that prog ram at the same p oint as the pre viously sele cted pro - gram.
Z7 T readmill O wner's Guide Pr e -Set Progr am Pr ofiles FOUR : O PERATION IN G REATER D ETAIL 30 O PERATION IN G REATER D ETAIL Lev el 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.
Pr e -Set Progr am Pr ofiles FOUR : O PERATION IN G REATER D ETAIL Z7 T readmill O wner's Guide 31 O PERATION IN G REATER D ETAIL Lev el 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.
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33 Hear t R ate C ontr ol W orkouts In This Chapter: HRC W orkout Introduction F our K inds of Heart Rate C ontrol W orkouts The E a sy Step s to a Heart Rate Control W orkout M ore D et ails on Inter.
HRC Introduction F IVE : H EAR T R ATE C ONTR OL W ORKOUTS Z7 T readmill O wner's Guide 35 T rue’ s he art rate contr ol (HRC) workouts let the treadmill monitor your rela tive ex ercis e inten.
T HE E ASY S TEPS TO A H EAR T R ATE C ONTROL W ORKOUT Z7 T readmill O wner's Guide HRC T ypes and a W orkout Quick- Guide FIVE : H EAR T R ATE C ONTROL W ORKOUTS 36 1 - Put on a Polar or compatible transmitter chest strap as des crib e d on page 25.
Choices D uring W ork out Setup FIVE : H EAR T R ATE C ONTROL W ORKOUTS Z7 T readmill O wner's Guide 37 The time and dist ance accumulat ed dur ing war mup are not counted against your sele cted workout time or distance; thos e values start at zero when the treadmill reaches hear t rate control mode.
Z7 T readmill O wner's Guide During Y our W orkout FIVE : H EAR T R ATE C ONTROL W ORKOUTS 38 T o rais e your hear t rate in HRC mode, sp ee d w ill always increa se until ma ximum spe e d is attained, followed by incline (if incline is used in the workout).
T ips and How HRC W orks FIVE : H EAR T R ATE C ONTROL W ORKOUTS Z7 T readmill O wner's Guide 39 This is the simplest way to enter target hear t rate training . While in manual or any program you can enter T arget Hear t Rate Control by simply pressing the T arget HRC/Cruise Control key .
Z7 T readmill O wner's Guide Examples and Cruise C ontrol FIVE : H EAR T R ATE C ONTROL W ORKOUTS 40 1 - Enter HRC at 3.5 mph and 4% incline to allow a maximum sp ee d of 3.5 mph and 8% incline. 2 - Enter HRC at 4.2 mph and 6% incline to allow a maximum sp ee d of 4.
More Examples FIVE : H EAR T R ATE C ONTROL W ORKOUTS Z7 T readmill O wner's Guide 41 con tinue to have intermittent hear t rate display problems , consult your loc al ser vice technician, as the transmitter strap batteries may be low . Make sure you breath smoothly and regularly .
chapter six 43 U ser P rog rams In This Chapter: How to Record and Run User P rog ra ms Z7 T readmill O wner's Guide C HAPTER 1 : Introduction C HAPTER 2 : The Console C HAPTER 3 : Basic Operatio.
How to Recor d and Run User Progr ams SIX : U SER P R OGRAMS Z7 T readmill O wner's Guide 45 During a manually-contr olle d workout, the Z7 treadmill alw ays "r ecords " the changes you make in sp ee d or incline.
Designing an Ex ercise P rog ram In This Chapter: W hat i s the F .I. T . C oncept? Usin g the F . I. T . C oncept Y our F itne ss P rog ram Deter min ing Y our Need s Beg inni ng Y our E xercise P ro.
The F .I.T . C oncept Defined SEVEN : D ESIGNING AN E XERCISE P ROG RAM Z7 T readmill O wner's Guide 49 The workout p or tion of your exer cise program consists of three major v ariables : F re quenc y , Intensity , and T ime.
Z7 T readmill O wner's Guide More F .I.T . Conc ept Overview SEVEN : D ESIGNING AN E XERCISE P ROG RAM 50 As your f itness le vel improves, you will ne e d to increas e your workout intensity in order to reach your target hear t rate. The first increas e may b e ne cessar y after two to four we eks of reg ular ex er - cise.
U SING THE F .I.T . C ONCEPT Y OUR F ITNESS P R OGRAM D ETERMINING Y OUR N EEDS Utilizing the F .I.T . C oncept SEVEN : D ESIGNING AN E XERCISE P ROG RAM Z7 T readmill O wner's Guide 51 The F .I. T . conc ept and chart are desig ne d to help you b eg in a pro- gram tailore d to your nee ds .
Z7 T readmill O wner's Guide Beginning Y our F .I.T . Progr am SEVEN : D ESIGNING AN E XERCISE P ROG RAM 52 In addition to monitoring your hear t rate a s you exer cise, b e certain of how quickly your he art rate recovers .
Y our F .I.T . Progr am C ontinued SEVEN : D ESIGNING AN E XERCISE P ROG RAM Z7 T readmill O wner's Guide 53 W orkout: Brisk and Rhythmic Exercise The workout trains and conditions your he art , lung s , and muscles to operate more ef ficiently .
Z7 T readmill O wner's Guide Establishing and Maintaining F itness SEVEN : D ESIGNING AN E XERCISE P ROG RAM 54 If you can sust ain 12 but not 20 continuous minutes of ex ercis e in your target hear t rate zone: Exercise three to f ive days a we ek .
S POR TS T RAINING W eight and Spor ts T raining Pr ograms SEVEN : D ESIGNING AN E XERCISE P ROG RAM Z7 T readmill O wner's Guide 55 T r y to reach and maintain 60-75 p ercen t of your ma ximum he art rate with mo derate exer cise. Exercise for 30-45 minutes at 60-65 percent of your t arget he art rate.
C are and Maint enanc e In This Chapter: T readbelt Lu br ic ation Regular Cle ani ng T readbelt Ad justment T readbelt T ension 57 chapter eight Z7 T readmill O wner's Guide C HAPTER 1 : Introdu.
Z7 T readmill O wner's Guide 59 C ARE AND M AINTENANCE Ser v icing is to be done w ith appliance disconnected from the supply ci rcuit . T o disconnect , turn all controls to the off position, then remove the plug from the outlet.
60 C ARE AND M AINTENANCE Maintenanc e Schedules C ARE AND M AINTENANCE T o extend t he life and appearance of your TR U E Z- Ser ies treadmill, we recommend tha t you monthly: 1. Clean the treadmill of dust and dirt that might ac cumulate under and behind the treadmill.
Z7 T readmill O wner's Guide 61 C ARE AND M AINTENANCE e Incline and Spee d Calibration mode is use d to troubleshoot and c ali- brate t he treadmill.
Z7 T readmill O wner's Guide 62 C ARE AND M AINTENANCE Or to indicate an error in spee d or incline: IN V ALI D IN C LIN E DA T A IN V ALI D SPEED DA T A C ALIBR A TI ON AB OR TE D: NO SPEE D SENSOR 4.
Z7 T readmill O wner's Guide 63 C ARE AND M AINTENANCE e failure code displayed will b e “E-5 Sensor ” when receiving the E5 Sen- sor error , enter diagnostic mode and che ck the error log. B elow is a list of status displa y code s . When the drive is faulted, the Status LED blinks out the default code.
Z7 T readmill O wner's Guide 64 C ARE AND M AINTENANCE Y our TRUE Z- Ser ies treadmill is e quippe d with built in diagnostic c apabili- ties to assist in configuring , maintaining and ser vicing your treadmill.
Z7 T readmill O wner's Guide 65 C ARE AND M AINTENANCE 6. Press (up arrow) to displa y User Not Present function. e following messages will display : C UR REN T SHU T No. of seconds until treadmill shuts off with no user on treadbelt 7. Press (up arrow) repeatedly to display list of errors.
Impor tant S af ety Instruc tions In This Chapter: Revie w for Y our S afety chapter nine 67 C HAPTER 1 : Introduction C HAPTER 2 : The Console C HAPTER 3 : Basic Operation C HAPTER 4 : Operation in Greater Detail C HAPTER 5 : User Programs C HAPTER 6 : Hear t R ate Control W orkouts C HAPTER 7 : Designing an Exercise Program: The F .
Review for Y our S afety NINE : I MPOR TANT S AFETY I NSTRUC TIONS Z7 T readmill O wner's Guide 69 .
Z7 T readmill O wner's Guide Review for Y our S afety NINE : I MPOR TANT S AFETY I NSTRUC TIONS 70 Use a de dic ated 110 volt , alternating cur rent, 15 amp three-prong grounded outlet . Keep the p ower cord away f rom he ated surf aces . Never drop or ins ert any obje ct into any op ening .
Review for Y our S afety NINE : I MPOR TANT S AFETY I NSTRUC TIONS Z7 T readmill O wner's Guide 71 Keep the space behind and on b oth sides of the treadmill clear should you lose your balance.
T ar get Hear t R at e Char t A Guide to Hel p Y ou P ick an I niti al T arget H e ar t R ate appendix a Z7 T readmill O wner's Guide 73.
A PPENDIX A - T ARGET H EAR T R ATE C HAR T Z7 T readmill O wner's Guide 75 Contact heart rate monitoring (perhaps more accura tely calle d hand- touch heart rate monitoring) uses the same princi.
A PPENDIX A - T ARGET H EAR T R ATE C HAR T 76 B ec ause CH R is already tr y ing to detect a fainter signal compar ed to a chest strap, it takes less of a vertical hear t p osition to cause it to stop working.
A PPENDIX A - T ARGET H EAR T R ATE C HAR T 77 Remember to check with your physician before be ginning any ex ercise program. He can help determine an appropriate target heart rate.
ME T s T able H o w Spe ed and Inc line Affect W orkload , E xpre ssed in MET s appendix b Z7 T readmill O wner's Guide 79.
A PPENDIX B - ME T S T ABLE Z7 T readmill O wner's Guide 81.
ME T s Explanation and F ormulas The M etabolic F or mula s Behind Energ y E xpenditure E stimates appendix c Z7 T readmill O wner's Guide 83.
A PPENDIX C - ME T S E XPLANATION AND F ORMULAS Z7 T readmill O wner's Guide 85 As st ated earlier , the MET is a unit of ex ercis e mea surement that takes into account bo dy weight.
Specifications The Size and Per for mance Attr ibutes of Y our 550ZT X T readmil l appendix d Z7 T readmill O wner's Guide 87.
A PPENDIX D - S PECIFICATIONS Z7 T readmill O wner's Guide 89 12 mph; 0 to 15% .
Glossar y D efinitions of common ter m s u se d th rou ghout this document appendix e Z7 T readmill O wner's Guide 91.
A PPENDIX E - G LOSSAR Y Z7 T readmill O wner's Guide 93 A CSM : the Amer ican College of Sp ort s Medic ine, probably the single most -resp ecte d spor t s medic ine and exer c ise physiolog y organization.
A PPENDIX E - G LOSSAR Y Z7 T readmill O wner's Guide chest strap, transmitter : use to de tect hear t rate, then transmit using a 5 kHz radio sig nal to a receiver in fitness equipment (or wristw atch). Orig inally invented by the Finnish company Polar in the e arly 1980s , this technolog y is now w idely available from other sources.
A PPENDIX E - G LOSSAR Y Z7 T readmill O wner's Guide Quinton, S chwinn, Stairmaster , Star T rac, T e ctri x , and T rotter . S ee fitlinxx.com/csafe/. exer cise : the dif feren t metabolic st ate during any activ ity greater than rest . More commonly , the voluntar y activ ity under taken for health and conditioning rea sons .
fitness test, maximal : the only valid w ay to accurate ly determine maximal oxygen upt ake, using VO 2 monitoring . S e veral protocols exist, but in general a treadmill is use d and the ex ercis e intensity is gradually increa se d over a f ive to eight minute per iod.
Interv al workouts are popular b e cause the y are sup erior training for spor ts activ ities , which almo st always involve highly v ar y ing exer - cise intensities . Inter val workouts are not optimal for weight loss or weight control, since ste ady-st ate exer cise is most efficient for ma xi - mal total energy expende d for a given effort .
speed, simulated ground : applies the mea sured energ y expendi- ture to an outdoor bike e quation, producing a spe e d fee dback more applicable to an elliptical or exercise bike r ider . T -MET : a replacement for MET s that prop erly t akes bo dy weight into acc ount.
Bibliogr aph y Referenc es and S elec ted Readings bibliogr aphy Z7 T readmill O wner ’ s Guide 99.
Bibliogr aph y 101 B IBLIOGRAPH Y Z7 T readmill O wner ’ s Guide American Colle ge of Sport s Me dicine, A C SM' s Gu idelines for E xerci se T esting and P rescr iption . 6th e dition. Philadelphia: Lippincott W illiams & W ilkins , 2000. F e ynman, Richard P .
Bibliogr aph y 102 B IBLIOGRAPH Y Z7 T readmill O wner ’ s Guide Robergs , Rob ert A . and L andwehr , Rober to. (2002) The Surpr ising Histor y of the "HRma x = 220 - age " Equation. Journal of E xerci se Physiology , 5(2). I SSN 1097-9751.
T rue offers a full line of leading edge Car diovascular and F lexibility equipment . T rueStretch Fle xibilit y Unit Z Series T readmills Z Series Bikes.
Founded 1981 865 Hoff Road O’F allon, MO 63366 800.426.6570 truefitness.c om ©2005 TRUE FITNESS TECHNOLOGY , INC. TRUE is a registered trademark of TRUE FITNESS.
Un point important après l'achat de l'appareil (ou même avant l'achat) est de lire le manuel d'utilisation. Nous devons le faire pour quelques raisons simples:
Si vous n'avez pas encore acheté True Fitness Z7 Series c'est un bon moment pour vous familiariser avec les données de base sur le produit. Consulter d'abord les pages initiales du manuel d'utilisation, que vous trouverez ci-dessus. Vous devriez y trouver les données techniques les plus importants du True Fitness Z7 Series - de cette manière, vous pouvez vérifier si l'équipement répond à vos besoins. Explorant les pages suivantes du manuel d'utilisation True Fitness Z7 Series, vous apprendrez toutes les caractéristiques du produit et des informations sur son fonctionnement. Les informations sur le True Fitness Z7 Series va certainement vous aider à prendre une décision concernant l'achat.
Dans une situation où vous avez déjà le True Fitness Z7 Series, mais vous avez pas encore lu le manuel d'utilisation, vous devez le faire pour les raisons décrites ci-dessus,. Vous saurez alors si vous avez correctement utilisé les fonctions disponibles, et si vous avez commis des erreurs qui peuvent réduire la durée de vie du True Fitness Z7 Series.
Cependant, l'un des rôles les plus importants pour l'utilisateur joués par les manuels d'utilisateur est d'aider à résoudre les problèmes concernant le True Fitness Z7 Series. Presque toujours, vous y trouverez Troubleshooting, soit les pannes et les défaillances les plus fréquentes de l'apparei True Fitness Z7 Series ainsi que les instructions sur la façon de les résoudre. Même si vous ne parvenez pas à résoudre le problème, le manuel d‘utilisation va vous montrer le chemin d'une nouvelle procédure – le contact avec le centre de service à la clientèle ou le service le plus proche.
