True 550ZTX treadmill Owner's Guide

550

ZTX

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.

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

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 treadmill manufacturers. True’s

242,000 square foot facility, just outside St.

Louis, Missouri, houses the manufacturing plant, engineering laboratory and testing facility.

“Our original goal was to build the world’s best treadmills, and today we believe we’re doing it!”

-Frank Trulaske

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.

Over the years, True has designed, developed and fabricated new and cutting-edge components for their complete residential and commercial treadmill line, including innovative frame and suspension systems.

Table of Contents

1 - Introduction

Introduces key features, as well as a guide to where to go next in this manual.

page 1

4 - Operation in

Greater Detail

All the details of manual and preset programs.

2 - The Console

Describes each key and display window.

page 9

5 - Heart Rate

Control Workouts

Four different kinds of treadmill-controlled hear t rate feedback workouts.

3 - Basic

Operation

How to get the treadmill started and stopped, as well as discussing calories estimation and heart rate monitoring.

page 15

6 - User

Programs

You can record your workout to play back as a customdesigned workout.

page 25

7 - Designing an Exercise

Program

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

page 49 page 33

8 - Care and

Maintenance

Basic requirements, as well as a simple troubleshooting and diagnostics guide.

page 59 page 45

9 - Important

Safety Instructions

Be sure to familiarize yourself with this section.

page 69

Appendix A - Target Hear t Rate Char t: A guide to help you pick an initial target hear t rate. page 75

Appendix B - METs Table: How speed and incline affect workload, expressed in METs. page 79

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

page 83

Appendix D - Specifications: The physical attributes of your

550ZTX Treadmill.

Bibliography - References and selected readings. page 87 page 91

5 5 0 Z T X T r 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

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HAPTER

1: Introduction

C

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2: The Console

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3: Basic Operation

C

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4: Operation in Greater Detail

C

HAPTER

5: Hear t Rate Control Workouts

C

HAPTER

6: User Programs

C

HAPTER

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

C

HAPTER

8: Care and Maintenance

C

HAPTER

9: Impor tant Safety Instructions


1

Model Differences

I

NTRODUCTION

Your new 550 ZTX treadmill, the finest home treadmill ever produced, is part of a family of three treadmills with a variety of combinations of features. Since this owner's guide covers all three models, you might notice explanations of features that are different from your treadmill.

M

ODEL

D

IFFERENCES

Here are the differences between the three models:

Programmed (P) model:

w 10 x 25 pixel tri-color LED matrix display w all four pre-set workout programs w no heart rate receiver or heart rate control

Heart Rate Control (HRC) model adds:

w four different heart rate control modes w Polar heart rate receiver

5 5 0 Z T X T r e a d m i l l O w n e r ’ s G u i d e 3

Top Features

I

NTRODUCTION

Cardiointeractive (CI) model adds:

w larger 14 x 50 pixel tri-color LED matrix display w motorized S.O.F.T. Select deck softness adjustment

Your 550 ZTX treadmill has all the expected features of a premium fitness product, such as four interesting preprogrammed workouts, a wide-ranging Manual workout mode, and displays of distance and calorie accumulation.

Top

Features

But it also has some unique and useful features that bring you increased convenience, comfort, and performance:

S.O.F.T. Select: actually change the way the treadmill deck feels to your footplants. (See Chapter 3.)

4 5 5 0 Z T X T r e a d m i l l O w n e r ’ s G u i d e

More on Top Features

I

NTRODUCTION

User Programs: record up to three different workouts simply by using Manual mode — the treadmill remembers each one individually so you can use them later as your own custom programmed workout. (See Chapter 6.)

True Touch keys: feather-light sensitivity eases data entry and control.

In the HRC and CI models:

Heart Rate Control: the treadmill controls both speed and incline to keep your heart rate in a target zone. Nine different workout setups, mixed between time- or distance-based workouts, can be saved to use later. (See Chapter 7.)

Interval Heart Rate Control: a target heart rate work interval is mixed with a reduced workload rest interval, and you pick how long each of these is. Five different target and interval setups can be saved.

Cruise Control: set your current heart rate as your target heart rate by pressing a single key.


For Your Safety

I NTRODUCTION

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

For Your

Safety

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; 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: Designing 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


Where to Go From Here

I

NTRODUCTION

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.


chapter two

The Console

In This Chapter:

Lower Console

Cardiointeractive (CI) Model Console

HRC Model Console

Programmed Model Console

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1: Introduction

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2: The Console

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3: Basic Operation

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C

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C

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6: User Programs

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C

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C

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9

Lower Console - Common to all Models

Clear

Clears current numeric entr y.

Start/Reset

Star ts the belt in motion.

Also resets workout data when held for 3 seconds.

Numeric Keys

Direct entr y of numeric data.

Stop/Pause

Stops the belt and pauses workout. If held for 3 seconds, resets all workout information.

Enter

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

Safety Key

Removable magnetic key must be in place for treadmill to operate.

Grade Up/Down

Adjusts incline. Also used to choose programs.

Speed Slow/Fast

Adjusts speed in 0.1 mph increments. Also used to set weight and other workout parameters.

Select/Enter

Accepts workout parameters, and toggles the dual function displays.

ONSOLE

T

HE

C

T HE C ONSOLE

CI (Cardiointeractive) Model Console

Soft Select Adjustment

Changes the softness of the treadmill deck.

Matrix Display

Shows workout progress.

Message Center

Provides workout setup instructions, and data feedback during workout.

Express Keys

Instantly change from program to program.

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

Star t.)

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.

HRC Model Console

Matrix Display


Express Keys


Distance



9.99 miles, or 0.10



Grade


Time

Time remaining in your workout. (This is elapsed time in default

Manual mode or Quick

Star t.)

Pace


Calories


METs


Appendix C.

Speed

Miles per hour in

0.10

increments.

ONSOLE

T

HE

C

T

HE

C

ONSOLE

Programmed Model Console

Matrix Display


Express Keys


Distance



9.99 miles, or 0.10



Grade


Time

Time remaining in your workout. (This is elapsed time in default Manual mode or Quick Star t.)

Pace


Calories


METs


Appendix C.

Speed

Miles per hour in

0.10

increments.

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

C

HAPTER

1: Introduction

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2: The Console

C

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3: Basic Operation

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C

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C

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6: User Programs

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15

Starting Your Treadmill

B ASIC O PERATION

S

TARTING

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 and keys or the numeric keys and press .

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

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 Chapter 4.


Adjusting Speed and Incline

B

ASIC

O

PERATION

Speed Control: use either the and keys by themselves to change speed. Or, to quickly go to a specific speed...

S

PEED AND

I

NCLINE

A

DJUSTMENT

...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.


Stopping and Setting Your Weight

B

ASIC

O

PERATION

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

Enter key, and then press the or key to change to that incline.

S

TOPPING

Y

OUR

T

READMILL

S

AFELY

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

.

S

ETTING

Y

OUR

W

EIGHT

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.


Calorie Expenditure Calculations

B

ASIC

O

PERATION

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 N

OTE

A

BOUT

C

ALORIE

E

XPENDITURE

C

ALCULATIONS


Heart Rate Monitoring

B ASIC O PERATION

M

ONITORING

Y

OUR

H

EART

R

ATE

The 550 ZTX treadmill (models HRC and CI) can monitor your heart rate when you wear the 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.

U

SING THE

H

EART

R

ATE

T

RANSMITTER

S

TRAP

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.


The Heart Rate Display

B

ASIC

O

PERATION

Before you start your workout, as you stand on or near the treadmill, you will know the treadmill is properly receiving your heart rate signal by the flashing LEDs in the Heart Rate window, or, on the CI model, a beating heart in the LED matrix.

T

HE

T

READMILL

’

S

H

EART

R

ATE

D

ISPLAY

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


S.O.F.T. Select

B

ASIC

O

PERATION

T

HE

S.O.F.T.

S

ELECT

S

YSTEM

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 them — 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. 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 CI 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 CI Model's Electronic S.O.F.T. Select:

Press and hold the 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.


chapter four

Operation in Greater

Detail

In This Chapter:

Workout Setup

Pre-Set Program Operation

Tuning Your Workout

Pre-Set Program Profiles

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 Rate Control Workouts

C

HAPTER

6:

User Programs

C

HAPTER

7:

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

C

HAPTER

8:

Care and Maintenance

C

HAPTER

9:

Impor tant Safety Instructions


25

Workout Setup

O PERATION IN G REATER D ETAIL

S

TARTING

AND

C

OOL

-D

OWN

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 moving at 0.5 mph.

. The treadbelt will start

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 treadbelt 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.

M

ANUAL

O

PERATION

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 adjusting 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.


Pre-Set Program Details

O

PERATION IN

G

REATER

D

ETAIL

Press any Express

Command key to select a program. (To get more program options, including re-selecting Manual, use the keys.)...

P

RE

-S

ET

P

ROGRAM

O

PERATION

...adjust the starting level using the keys...

28

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 .


Tuning Your Workout


To change level during your workout, press keys to change level, then press

. Press

. If a new program is selected, it will join that program at the same point as the previously selected program.

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.


Pre-Set Program Profiles

O

PERATION IN

G

REATER

D

ETAIL

Hill Interval Workout

Green is Incline

Red is Speed

Level

1

Speed (MPH) Grade (%)

Min Max Min Max

2.0

2.4

1.0

4.0

8

9

6

7

2

3

4

5

3.8

4.0

4.4

4.8

2.2

2.6

3.0

3.4

4.6

5.0

5.4

6.0

2.8

3.2

3.6

4.2

5.0

6.0

7.0

8.0

1.5

2.0

3.0

4.0

9.0

10.0

11.0

12.0

5.0

6.0

7.0

8.0

Level


Min Max Min Max

1.4

2.6

0.0

2.0

7

8

5

6

9

1

2

3

4

1.6

1.8

2.0

3.4

2.4

2.6

2.8

3.0

2.8

3.0

3.2

3.4

3.6

3.8

4.0

4.2

0.5

0.0

1.0

1.5

2.0

2.5

3.0

3.5

3.0

4.0

5.0

6.0

7.0

8.0

9.0

10.0

Weight Loss Workout

Green is Incline

Red is Speed


Pre-Set Program Profiles


Cardiovascular Workout

Green is Incline

Red is Speed

Level


Min Max Min Max

1 2.0

2.4

1.0

4.0

8

9

6

7

2

3

4

5

3.8

4.0

4.4

4.8

2.2

2.6

3.0

3.4

4.6

5.0

5.4

6.0

2.8

3.2

3.6

4.2

1.0

1.0

1.0

1.5

0.5

0.5

1.0

1.0

9.0

10.0

11.0

12.0

5.0

6.0

7.0

8.0

Level

1


Min Max Min Max

2.0

2.4

2.0

4.0

7

8

5

6

9

2

3

4

2.2

2.6

3.0

3.4

3.8

4.0

4.4

4.8

2.8

3.2

3.6

4.2

4.6

5.0

5.4

6.0

3.0

4.0

5.0

6.0

7.0

8.0

9.0

10.5

5.0

6.0

7.0

8.0

9.0

10.0

11.0

12.0

Speed Interval Workout

Green is Speed

Red is Incline


chapter five

Heart Rate Control

Workouts

In This Chapter:

HRC Workout Introduction

Four Kinds of Heart Rate Control Workouts

The Easy Steps to a Heart Rate Control Workout

More Details on Interval HRC

Tips on the Warm Up Stage

How the HRC System Controls Your Heart Rate

Examples of HRC Workouts

Cruise Control

Examples of Walking Workouts

C HAPTER 1: Introduction

C HAPTER 2: The Console

Examples of Running Workouts

C HAPTER 3: Basic Operation

C HAPTER 4: Operation in Greater Detail

Important Points About HRC

C HAPTER 5: Hear t Rate Control Workouts

C HAPTER 6: User Programs

HRC Safety Features

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

C HAPTER 8: Care and Maintenance

C HAPTER 9: Impor tant Safety Instructions


33

HRC Introduction

H

EART

R

ATE

C

ONTROL

W

ORKOUTS

HRC

W

ORKOUT

I

NTRODUCTION

True's patented heart rate control workout allows you to limit both speed and incline for your safety and comfort. While wearing a Polar or compatible chest transmitter strap, the treadmill adjusts speed and incline to keep you at your desired target heart rate, and it remembers these setup parameters for your next workout.

C

ONSULT

Y

OUR

P

HYSICIAN

!

Consult your physician before using heart rate controlled workouts for advice on selecting a target heart rate range. Also, it is important to use the treadmill for several workouts in the manual mode while monitoring your heart rate.

Compare your heart rate with how you feel to ensure your safety and comfort.

After you spend some time learning how your heart responds to different levels of speed and incline, you will have a better understanding of how to select the maximum speed and maximum incline required to reach your target heart rate.

See Appendix A for a chart that may help you pick a target heart rate.


HRC Types and a Workout Quick-Guide

H EART R ATE C ONTROL W ORKOUTS

Your 550 treadmill has many different kinds of heart rate controlled workouts:

Time-based constant heart rate control: pick a target heart rate and exercise for an amount of time you select.

Distance-based constant heart rate control: set a target heart rate and one of four distances, just like you're running a road course: 2 miles, 4 miles, 5 kilometers, or 10 kilometers.

F

OUR

B

ASIC

K

INDS OF

H

EART

R

ATE

C

ONTROL

W

ORKOUTS

Interval heart rate training: the treadmill alternates work intervals at your selected target heart rate with rest intervals that are at fi workload; you pick the length of both intervals.

Cruise Control: while in any program, set your current heart rate as your target heart rate by pressing a single key.

1 - Put on a Polar or compatible transmitter chest strap.

2 - Pick one of the HRC workouts. Use the HRC

Express Command keys. To select one of the distance-based workouts or one of the highernumbered workout setups, keep pressing that

HRC key.

3 - Enter your workout parameters. This includes target heart rate, maximum treadbelt speed, workout time or distance, and maximum incline.

If you are using Interval HRC, pick your interval durations, too.

4 - Press .

(continued on next page)

T

HE

E

ASY

S

TEPS TO A

H

EART

R

ATE

C

ONTROL

W

ORKOUT


D

URING

W

ORKOUT

S

ETUP

Choices During Workout Setup


5 - Warm up. At the beginning of an HRC workout, the treadmill is in full Manual control mode.

Gradually increase your work level to slowly raise your heart rate to within 10 beats per minute (bpm) of your target heart rate.

6 - Heart rate control stage. Now the treadmill takes control of speed and incline, keeping your heart rate within a few bpm of your target. If you are using interval HRC, the treadmill alternates between work and rest intervals.

7 - Cool-down. At the end of your workout time or distance, the treadmill reduces workload by half and goes back into Manual control mode, where you directly control your cool-down.

w The treadmill can remember five different workout setups each for time- and interval-based

HRC workouts. It stores each set of workout parameters under numbered workouts, e.g.,

"Target HR 1," "Target HR 2," "Interval HRC 1," etc.

You can select these in later workouts so you don't have to re-enter your workout parameters, which tend to stay the same from workout to workout.

w During workout setup, if you keep pressing you will continue to scroll through the workout

, setup parameters. You can press at any time to accept the current parameters and begin your workout.


During Your Workout

H EART R ATE C ONTROL W ORKOUTS w Pressing any key other than

HRC mode.

or will exit w Adjust your target heart rate at any time during your workout by pressing , using the keys as needed, and pressing again. If you are lowering your target, you are limited to a 5 bpm change.

w The time and distance accumulated during warmup are not counted against your selected workout time or distance; those values start at zero when the treadmill reaches heart rate control mode. This time and distance are accumulated into the workout summary data, as is your cooldown exercise. w Interval HRC works just like constant heart rate control up through the first work interval.

w When your workout reaches your first rest interval, your workload is reduced by half, and kept at this rate throughout the rest interval.

w The next work interval is initially set at an average of the workloads in the previous work interval.

D

URING

Y

OUR

W

ORKOUT

M

ORE

D

ETAILS

ON

I

NTERVAL

HRC


Tips and How HRC Works

H

EART

R

ATE

C

ONTROL

W

ORKOUTS

T

IPS ON THE

W

ARM

U

P

S

TAGE

Increase speed and incline gradually to slowly increase your heart rate to within 10 bpm of your target. For best results, you should take about five minutes to get to that point.

The treadmill operates in a manual control mode during the warm-up stage. You control both speed and incline. You may only increase speed and incline to the preset maximum values entered.

It is important that you start at a low level of effort and gradually increase your work load over several minutes until you approach your target heart rate. This allows your body to adapt to your workout. Increasing work load gradually will allow you to enter the heart rate control stage without overshooting your target.

Warming up too fast may cause you to overshoot your target.

If this occurs it may take several minutes before the computer software can control your heart rate. You may overshoot and undershoot your target for several minutes until stable control is achieved.

H

OW THE

HRC

S

YSTEM

C

ONTROLS

YOUR

H

EART

R

ATE

To raise your heart rate in HRC mode, speed will always increase until maximum speed is attained, followed by incline

(if incline is used in the workout).

To lower your heart rate in the HRC mode, incline will always decrease until zero incline is reached, followed by speed (if incline is used in the workout).

Speed changes are in 0.1 mph increments. Incline changes are in 0.5% incline increments. This is equal to between 0.10 and

0.15 METs.


40

Examples and Cruise Control


1 - A user who physically cannot walk over 2.5

mph can safely use heart rate control by entering maximum speed of 2.5 in an HRC workout.

2 - A runner can run up to a speed of 10 mph, without hills, by entering a maximum speed of

10 mph and a maximum incline of 0%.

3 - A walker enters a maximum speed of 4.0 mph and a maximum incline of 6%. The walker is limited to a maximum speed of 4.0 mph and incline will be used if required to elevate the heart rate up to a maximum of 6%.

E

XAMPLES OF

HRC

W

ORKOUTS

This is the simplest way to enter target heart rate training.

While in manual or any program you can enter Target Heart

Rate Control by simply pressing the Target HRC/Cruise

Control key. Your current heart rate will be set as the target.

For best results, you should be at least five minutes into your workout and warmed up. This will allow Cruise Control to more accurately control your heart rate.

Remember, you must be wearing a chest strap, and your heart rate should be displayed in the Heart Rate window.

C

RUISE

C

ONTROL

To change your target heart rate press using and press

. Edit the target

. If you are lowering your target, you are limited to a 5 bpm change. It is important to note that if you are raising your target, the speed and grade change safety limits (described next) may prevent the treadmill from raising your heart rate to your desired new target.


More Examples


H

OW

C

RUISE

C

ONTROL

D

ETERMINES

H

OW TO

C

HANGE

Y

OUR

E

XERCISE

I

NTENSITY

If you enter the HRC stage below 5 mph, the speed you enter will be the maximum speed of your workout. If you like to walk at a maximum speed of 3.8 mph, you should enter HRC at 3.8 mph.

If you enter the HRC stage above 5 mph, you will have an additional 1 mph of speed. If you enter HRC at 6 mph, your maximum attainable speed in the HRC stage will be 7 mph.

If at any time you enter the HRC stage with incline, you will have an additional 4% of incline available in the HRC stage. If you enter the HRC stage at 1% incline your maximum attainable incline will be 5%.

If you do not enter the HRC stage with incline, no incline will be available during the HRC stage of your workout. Only speed will be used to control your heart rate.

E

XAMPLES OF

W

ALKING

W

ORKOUTS

U

SING

C

RUISE

C

ONTROL

1 - Enter HRC at 3.5 mph and 4% incline to allow a maximum speed of 3.5 mph and 8% incline.

2 - Enter HRC at 4.2 mph and 6% incline to allow a maximum speed of 4.2 mph and 10% incline.

E

XAMPLES OF

R

UNNING

W

ORKOUTS

U

SING

C

RUISE

C

ONTROL

1 - Enter HRC at 6 mph and 0% incline to allow a maximum of 7 mph and 0% incline.

2 - Enter HRC at 5 mph and 2% incline to allow a maximum of 6 mph and 6% incline.


42

Important Points About HRC

H

EART

R

ATE

C

ONTROL

W

ORKOUTS

The heart rate monitor transmitter strap provided with your treadmill should be worn directly against your skin at about one inch below the pectoral muscles/breast line. Women should be careful to place the transmitter below their bra line.

I

MPORTANT

P

OINTS

A

BOUT

H

EART

R

ATE

C

ONTROL

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.

If the transmitter strap is adjusted or moved while exercising, communication may be temporarily affected.

If communication is lost for 30 seconds, the treadmill will automatically shut off.

The transmitter strap sends a low-level radio signal to the treadmill, so interference from other radio and sound waves

(including everything from cordless telephones to loudspeakers) is possible. The good news is that interference is usually quite brief. If you continue to have intermittent heart rate display problems, consult your local service technician, as the transmitter strap batteries may be low.

Make sure you breathe smoothly and regularly.

Talking during your workout usually causes heart rate spikes of 5 beats per minute or more, so avoid talking as much as possible.

Maintain a smooth walking or running motion.

A grounded outlet is critical for the HRC system to function properly. Use a dedicated 110 VAC, grounded outlet to help prevent interference.


HRC Safety

H

EART

R

ATE

C

ONTROL

W

ORKOUTS

T

ECHNICAL

T

IPS

Two users wearing the same kind of transmitter at the same time and in close proximity may cause false heart rate display readings.

Use only the transmitter provided with your True HRC

Treadmill or a Polar brand standard transmitter.

True's Heart Rate Control is patented under USPTO

#5,462,504.

H

EART

R

ATE

C

ONTROL

S

AFETY

F

EATURES

If your heart rate exceeds your target by 12 beats, there will be a 30% MET reduction in workload to reduce your heart rate.

If your heart rate exceeds your target by 20 beats, the unit will automatically shut off as a precautionary measure. (Be cautious when selecting your target heart rate so the 20 beat variance will not exceed your maximum heart rate as determined by your physician).


chapter six

User Programs

In This Chapter:

How to Record and Run User Programs

C

HAPTER

1: Introduction

C

HAPTER

2: The Console

C

HAPTER

3: Basic Operation

C

HAPTER


C

HAPTER


C

HAPTER

6: User Programs

C

HAPTER


C

HAPTER


C

HAPTER



45

How to Record and Run User Programs

U

SER

P

ROGRAMS

H

OW TO

R

ECORD AND

R

UN

U

SER

P

ROGRAMS

During a manually-controlled workout, your 550 ZTX treadmill always "records" the changes you make in speed or incline. Up to three of these recordings can be saved as User Programs that you can "play back" to use as custom-designed workouts.

Note that this workout recording only takes place when you use the default manual mode settings; you cannot choose a target workout time or distance. Time must be counting up during your workout in order for it to be recorded.

Up to 36 changes in speed or incline can be recorded. Each speed/incline pair of changes must be separated by at least 30 seconds.

To save a manual workout, press as you normally would to end your workout. Now press and hold until the display shows Save User 1.

You can save your workout in

User 1, or press to select User

2 or User 3. Press and hold to save the workout program you have selected.

To use a User Program that you have saved, simply select it from the list of programs as described in "Pre-Set Program

Operation" in the previous section.


chapter seven

Designing an

Exercise Program

In This Chapter:

What is the F.I.T. Concept?

Using the F.I.T. Concept

Your Fitness Program

Determining Your Needs

Beginning Your Exercise Program

Establishing and Maintaining Aerobic Fitness

Managing Weight

Sports Training











49

The F.I.T. Concept Defined

D ESIGNING AN E XERCISE P ROGRAM

W

HAT IS THE

F.I.T.

C

ONCEPT

?

The workout portion of your exercise program consists of three major variables: Frequency, Intensity, and Time.

F

requency: How Often You Exercise

You should exercise three to five times a week to improve your cardiovascular and muscle fitness. Improvements are significantly smaller with less frequent exercise.

I

ntensity: How Hard You Exercise

Intensity of exercise is reflected in your heart rate. Exercise must be sufficiently rigorous to strengthen your heart muscle and condition your cardiovascular system. Only your doctor can prescribe the target training heart range appropriate for your particular needs and physical condition.

Start with exercise that stimulates you to breathe more deeply.

Alternate days of moderate and easy exercise to help your body adapt to new levels of exertion without unnecessary strain.

If you are just beginning an exercise program, you may be most comfortable walking at a speed of 1-2 mph. As you use your treadmill regularly, higher speeds may be more comfortable and more effective.

Inability to maintain a smooth, rhythmic motion suggests that your speed and/or elevation may be too great.

If you feel out of breath before you have exercised 12 minutes, you are probably exercising too hard.


More F.I.T. Concept Overview

D

ESIGNING AN

E

XERCISE

P

ROGRAM

As your fitness level improves, you will need to increase your workout intensity in order to reach your target heart rate. The first increase may be necessary after two to four weeks of regular exercise. Never exceed your target heart rate zone.

Increase the speed and/or incline on the treadmill to raise your heart rate to the level recommended by your doctor. The incline feature can be used to greatly increase the workload without increasing speed. The chart in Appendix B indicates how much the effort changes with each percent of incline at common speeds.

METs

One MET is the amount of energy your body uses when you're resting. If a physical activity has an equivalent of 6 METs, its energy demands are 6 times that of your resting state. The

MET is a useful measurement because it accounts for differences in body weight. See Appendix C for more details.

T

ime: How Long You Exercise

Sustained exercise conditions your heart, lungs, and muscles.

The longer you are able to sustain exercise within your target heart range, the greater the aerobic benefits.

To begin, maintain two to three minutes of steady, rhythmic exercise and then check your heart rate.

The initial goal for aerobic training is 12 continuous minutes.

Increase your workout time approximately one or two minutes per week until you are able to maintain 20-30 continuous minutes at your training heart rate.


Utilizing the F.I.T. Concept

D

ESIGNING AN

E

XERCISE

P

ROGRAM

U

SING THE

F.I.T. C

ONCEPT

The F.I.T. concept and chart are designed to help you begin a program tailored to your needs. You may wish to keep an exercise log to monitor your progress.

Y

OUR

F

ITNESS

P

ROGRAM

You can get valuable fitness benefits from your True

Treadmill. Using the treadmill regularly may increase the ability of your heart and lungs to supply oxygen and nutrients to exercising muscles over an extended period of time. The treadmill will also help you develop added muscle endurance and balanced strength throughout your body.

D

ETERMINING

Y

OUR

N

EEDS

Calculate your maximum heart rate as a first step in developing your fitness program. The formula to calculate average maximum heart rate for one minute is 220 beats per minute minus your age. To find your pulse, locate a vein on your neck or inside your wrist, then count beats for ten seconds, then multiply by six.

It's also important to know your target training zone or target heart rate. The American Heart Association (AHA) defines target heart rate as 60-75 percent of your maximum heart rate. This is high enough to condition, but well within safe limits. The AHA recommends that you aim for the lower part of the target zone (60 percent) during the first few months of your exercise program. As you gradually progress you can increase your target to 75 percent. According to the AHA,

"Exercise above 75 percent of the maximum heart rate may be too strenuous unless you are in excellent physical condition.

Exercise below 60 percent gives your heart and lungs little conditioning."


Beginning Your F.I.T. Program

D

ESIGNING AN

E

XERCISE

P

ROGRAM

In addition to monitoring your heart rate as you exercise, be certain of how quickly your heart rate recovers. If your heart rate is over 120 beats per minute five minutes after exercising, or is higher than normal the morning after exercising, your exertion may be too strenuous for your current level of fitness.

Reducing the intensity of your workout is recommended.

The age-adjusted target heart rates indicated in the chart in

Appendix A reflect averages. A variety of factors (including medication, emotional state, temperature, and other conditions) can affect the exercise heart rate appropriate for you.

Warning: Consult your doctor to establish the exercise intensity (target heart rate zone) appropriate for your age and condition before beginning any exercise program.

Warm-Up: Slow and Deliberate Exercise

You are not warmed up until you begin to perspire lightly and breathe more deeply. Warming up prepares your heart and other muscles for more intense exercise and helps you avoid premature exhaustion. Begin each workout by walking even if you plan to run. Start slowly, exploring different speeds until you can comfortably sustain your speed. A good suggestion is a minimum of three minutes. Perspiration on your brow is a good indicator of a thorough warm-up. The older you are, the longer your warm-up period should be.

B

EGINNING

Y

OUR

E

XERCISE

P

ROGRAM


Your F.I.T. Program Continued


Workout: Brisk and Rhythmic Exercise

The workout trains and conditions your heart, lungs, and muscles to operate more efficiently. Increase exercise in response to your heart rate to train and strengthen your cardiovascular system. Concentrate on moving your arms and legs smoothly. Walk naturally and avoid jerking motions that can cause pulled muscles, sprained joints, and loss of balance.

Cool-Down: Slow and Relaxed Exercise

Cooling down relaxes your muscles and gradually lowers your heart rate. Slowly reduce your workload until your heart rate is below 60 percent of your maximum heart rate. The cool down should last at least five minutes, followed by some light stretching to enhance your flexibility.

Beginning a Fitness Program

If you cannot sustain 12 continuous minutes in your target heart rate zone, exercise several times a day to get into the habit of exercising.

Try to reach and maintain 60-65 percent of your maximum heart rate. Alternate exercise with periods of rest until you can sustain 12 continuous minutes of exercise at 60-65 percent of your maximum heart rate.

Begin exercising in three to five minute sessions.


Establishing and Maintaining Fitness

D

ESIGNING AN

E

XERCISE

P

ROGRAM

If you can sustain 12 but not 20 continuous minutes of exercise in your target heart rate zone:

Exercise three to five days a week.

Rest at least two days per week.

Try to reach and maintain 60-75 percent of your maximum heart rate with moderate rhythmic exercise.

Begin with 12 continuous minutes. Increase your time by one to two minutes per week until you can sustain 20 continuous minutes.

E

STABLISHING

A

EROBIC

F

ITNESS

If you can sustain 20 continuous minutes in your target heart rate zone, begin to increase the length and intensity of your workout:

M

AINTAINING

A

EROBIC

F

ITNESS

Exercise four to six days a week or on alternate days.

Try to reach and maintain 70-85 percent of your maximum heart rate with moderate to somewhat hard exercise.

Exercise for 20-30 minutes.

Consistent aerobic exercise will help you change your body composition by lowering your percentage of body fat. If weight loss is a goal, combine an increase in the length of your workouts with a moderate decrease in caloric intake. For weight control, how long and how often you exercise is more important than how hard you exercise.

M

ANAGING

W

EIGHT


Weight and Sports Training Programs


Exercise four to five times a week.

Try to reach and maintain 60-75 percent of your maximum heart rate with moderate exercise.

Exercise for 30-45 minutes at 60-65 percent of your target heart rate.

Here are some tips to achieving your weight management goal:

Consume most of your dietary calories at breakfast and lunch, and eat a light dinner. Do not eat close to bedtime.

Exercise before meals. Moderate exercise will help suppress your appetite.

Take exercise breaks throughout the day to help increase metabolism (calorie expenditure).

S

PORTS

T

RAINING

When you are training to improve strength and performance:

Exercise four to five days a week. Alternate exercise days and intervals of hard to very hard exercise with easy to moderate exercise.

Exercise for 30 minutes or longer.

Warning: these strategies are intended for average healthy adults. If you have pain or tightness in your chest, an irregular heartbeat, shortness of breath or if you feel faint or have any discomfort when you exercise, stop! Consult your physician before continuing. Remember, every workout should begin with a warm-up and finish with a cool-down.


chapter eight

Care and

Maintenance

In This Chapter:

Treadbelt Lubrication

Regular Cleaning

Treadbelt Adjustment

Treadbelt Tension

C

HAPTER

1: Introduction

C

HAPTER

2: The Console

C

HAPTER

3: Basic Operation

C

HAPTER


C

HAPTER


C

HAPTER

6: User Programs

C

HAPTER


C

HAPTER


C

HAPTER



59

Lubrication and Cleaning

C ARE AND M AINTENANCE

Your True treadmill is constructed of quality materials and manufactured to provide many years of faithful service.

Simple routine cleaning and a preventive maintenance program will extend the life of your treadmill.

To prevent electrical shock, be certain the treadmill is turned off and unplugged from the electrical outlet before performing any cleaning or routine maintenance.

T

READBELT

L

UBRICATION

For average use of your treadmill, True recommends you lubricate under the treadbelt once per year. For heavy use, which is more than 10 hours per week, True recommends lubricating every six months.

Please contact your dealer to obtain the proper lubricants.

R

EGULAR

C

LEANING

Daily: Perspiration should be wiped from the control console and treadmill surfaces after your workout.

Weekly: You should wipe down your treadmill once a week with a water dampened, soft cloth. Be careful not to get excessive moisture between the edge of the overlay panel and the console, as this might create an electrical hazard or cause the electronics to fail.

Important: do not clean or wipe under the running belt.

Monthly: Clean dust and dirt that might accumulate under and behind your treadmill once a month. Small rubber particles from the soles of walking shoes will accumulate alongside the belt and also behind the unit.


Treadbelt Adjustment


Expert service and maintenance at a reasonable cost are available through your factory-trained, authorized True dealer.

The dealer maintains a stock of repair and replacement parts and has the technical knowledge to meet your service needs.

E

XPERT

S

ERVICE

Your treadmill's running belt has been properly aligned at the factory. However, when the treadmill is used on an uneven surface, please follow these instructions:

T

READBELT

A

DJUSTMENT

1 - Stand beside the treadmill, place the safety key onto the control panel and follow operating instructions for running the treadmill at 5 mph.

2 - If the belt is off-center to the right, turn the left roller adjustment bolt counter clock-wise 1 /

4 turn. If the belt is off-center to the left, turn the left roller adjustment bolt 1 /

4 turn clockwise.

3 - Let the machine run for several minutes to check the alignment. (Belt alignment does not need to be perfect). If more correction is needed, turn the adjustment bolt 1 /

4 turn and check again.


Treadbelt Tension

C

ARE AND

M

AINTENANCE

T

READBELT

T

ENSION

To assure maximum life of the treadbelt, roller and drive motor, make sure the treadbelt tension is set correctly. (Your treadbelt has been properly tensioned at the factory.)

Turn both rear roller adjustment bolts counter-clockwise until treadbelt just begins slipping when walking on it, then turn both rear roller adjustment bolts clockwise in equal quarter turn increments until treadbelt stops slipping.

Note: Be sure to run on treadbelt to ensure that the treadbelt does not slip while under load.


64

Troubleshooting Guide


SYMPTOM CAUSE SOLUTION

Circuit breaker on treadmill trips when the power cord is plugged into wall.

A. Damaged motor.

B. Damaged or defective motor power supply board.

Service required

Service required

Circuit breaker on treadmill trips when inputting speed and starting.

C. Damaged motor control circuit board.

Service required

D. Restricted belt or flywheel.

Check and remove obstruction or call dealer.

E. Treadbelt overtensioned.

See adjustments in

Assembly Guide.

Computer display

LED’s do not illuminate.

A.

No power to treadmill.

Restore power at electrical outlet or reset circuit breaker if in “on/off” position.

B.

Circuit breaker trip Reset Circuit Breaker.

C.

Upper wire harness not connected or not completely connected.

Service required

Incline Motor and tread motor will not turn on.

Incline motor does not operate but the treadbelt moves.

A. Incline wire harness damaged or not connected.

Scrambled digits on computer

LED’s.

A. Upper wire harness damaged or not connected or completely connected.

A. Damaged computer board.

B. Upper wire harness damaged or partially connected.

Service required

Service required

Service required

Service required

Squeaking noise from motor while using the treadmill.

A. Poly V-belt slipping.

B. Motor brush noise excessive.

Service required

Service required

T

ROUBLESHOOTING

G

UIDE


Troubleshooting Guide

C

ARE AND

M

AINTENANCE

SYMPTOM

Treadbelt tracks left to right.

CAUSE SOLUTION

A. Uneven floor.

Move treadmill to even surface or level with shims.

See Adjustment section.

B. Rear roller not properly adjusted.


Treadmill trips household circuit breaker.

Treadbelt feels unsmooth, jerks intermittently.

A. Defective breaker.

B. Circuit too small.

C. Circuit over-loaded.

Replace breaker.

Use 20 amp circuit.

Remove the other electrical appliances on same circuit.

D. May trip GFI circuit.

A. Object between belt and deck.

B. Object under belt.

Have circuit checked by electrician.

Remove object between belt and deck.

Remove object from under belt.

Service required C. Loose tread motor drive belt.

D. Loose treadbelt tension.



Error Codes


E1:INCLINE Incline moving when not commanded to.

E1:RANGE Difference between zero position and maximum incline not sufficient.

E1:STALL

E2:OVERSPEED

Incline not moving when commanded to.

This error occurs when an acceleration of greater than 2.1 mph occurs. Error cleared by turning off power switch then turning it back on.

E2:CAL

E3:RECAL

Treadmill cannot achieve target speed.

Re-calibrate treadmill.

This error occurs when a data error is detected in the EEPROM. Replace the control panel.

E4:KEY STK [stop] Caused by pressing and holding the key for more than five seconds.

E5:SENSOR This message is displayed when there is no speed feedback.

All errors require service by a qualified technician. To clear the error, turn power off and back on again.

E

RROR

C

ODES


Service Messages


D

IAGNOSTICS

-

S

ERVICE

M

ESSAGES

The following service messages will be displayed as they occur, as well as for the subsequent six safety key insertions.

These messages will be displayed until a key is pressed. Every time these messages are displayed, a tone will sound twice.

S1:LUBE This message is displayed when lubrication of the deck is recommended.

S2:CLEAN This message is displayed every 500 miles.

Prompt to clean treadmill.

S3:MOTOR This message is displayed every 2500 hours.

Prompt to check motor brushes.


chapter nine

Important Safety

Instructions

In This Chapter:

Review for Your Safety











69

Review for Your Safety

I MPORTANT S AFETY I NSTRUCTIONS

When using this treadmill, basic precautions should always be followed, including the following:

Read all instructions before using this treadmill.

Consult your physician before beginning any exercise program.

Do not use if you have an acute cold or fever.

Danger: To reduce the risk of electric shock, always unplug this treadmill immediately after use and before cleaning.

Warning: to reduce the risk of burns, fire and electric shock and injury to persons, follow these instructions:

This treadmill should never be left unattended when plugged in. Unplug it from the outlet when not in use and before any service is performed.

Close supervision is necessary when this treadmill is being used by or near children, invalids, or disabled persons.

Use this treadmill only for its intended use as described in this manual.

Do not use attachments not recommended by the manufacturer.

Never operate this treadmill if it has a damaged power cord or plug, if it is not working properly, if it has been damaged or dropped, or if it has been submerged in water. In these cases, the treadmill should be examined by a qualified service technician.



I

MPORTANT

S

AFETY

I

NSTRUCTIONS

Use a dedicated 110 volt, alternating current, 15 amp threeprong grounded outlet.

Keep the power cord away from heated surfaces.

Never drop or insert any object into any opening.

To disconnect, turn the power switch to the OFF position, then remove the plug from the outlet.

Do not allow animals on or near your treadmill.

Make sure the power cord has enough slack to allow the treadmill to raise freely without being limited by the cord or caught in the incline rack. Do not run the power cord under treadmill.

Use the treadmill indoors only.

Never use your treadmill near water or while wet. Using the treadmill around a pool, hot tub or sauna will void the warranty.

Do not operate where aerosol (spray) products are being used or where oxygen is being administered.

Allow only trained personnel to service this equipment.

Keep the area under the treadmill free from obstruction, as the deck will return to 0% grade when the safety key is placed on the console.



I

MPORTANT

S

AFETY

I

NSTRUCTIONS

Avoid the possibility of bystanders being struck or caught between moving parts by making sure that they are out of reach of the treadmill while it is in motion.

Keep the space behind and on both sides of the treadmill clear should you lose your balance.

Allow only one person at a time on your machine.

Do not operate treadmill without the safety key attached to the console and the lanyard clipped to your clothing at approximately waist height.

Always straddle the treadbelt and allow the belt to begin moving before stepping onto the belt.

Use extreme caution when stepping onto moving treadbelt.

Some programs begin at speeds as high as 4.8 mph.

Gradually slow down the belt before stopping. This will minimize the sensation of movement after you stop.

When making treadbelt adjustments, keep fingers, loose clothing, jewelry, and long hair away from moving parts.


appendix a

Target Heart Rate

Chart

A Guide to Help You Pick an Initial

Target Heart Rate


75

Remember to check with your physician before beginning any exercise program.

She can help determine an appropriate target heart rate. Medications often affect heart rate.

appendix b

METs Table

How Speed and Incline Affect

Workload, Expressed in METs


79

A

PPENDIX

B - MET

S

T

ABLE


appendix c

METs Explanation and Formulas

The Metabolic Formulas Behind Energy

Expenditure Estimates


83

A

PPENDIX

C - MET

S

E

XPLANATION AND

F

ORMULAS

MET

S

E

XPLANATION

AND

F

ORMULAS

The MET is a unit of exercise measurement that takes into account body weight. Since energy expenditure in a weightbearing exercise such as running, walking, or stairclimbing is directly proportional to body weight, the formulas to calculate

METs are a bit simpler than for, say, an exercise bike. For example, 7 mph running is always 11.7 METs, no matter who you are.

A MET is defined as 3.5 ml/min/kg of oxygen usage by the body, where ml is milliliters, the actual measured volume of gaseous oxygen min is minutes kg is bodyweight in kilograms

This energy consumption rate corresponds to about 72 calories per hour for a 150-pound person, which approximates the average basal metabolic rate of the general population.

The best formulas for treadmill energy expenditure also use oxygen usage by the body, or VO2. The two formulas are: walking VO2 = (2.68 * speed) + (0.48 * speed * incline) + 3.5

running VO2 = (5.36 * speed) + (0.24 * speed * incline) + 3.5

To get METs, divide the result by 3.5.

(Noted exercise physiologist David Costill's speed constants for walking and running are 3.06 and 4.86, respectively.)


appendix d

Specifications

The Size and Performance Attributes of Your 550ZTX Treadmill


87

A

PPENDIX

D - S

PECIFICATIONS

S

PECIFICATIONS Maximum speed: 12 mph.

Maximum incline: 15%

Drive motor: 3 hp.

Treadbelt area: 22" x 60"

Weight: 330 pounds.

User weight capacity: 400 pounds .


bibliography

Bibliography

References and Selected Readings


91

B

IBLIOGRAPHY

B

IBLIOGRAPHY American College of Sports Medicine, ACSM's Guidelines for

Exercise Testing and Prescription. 6 th edition. Philadelphia:

Lippincott Williams & Wilkins, 2000.

Swain, David P. and Leutholtz, Brian C., Metabolic Calculations

—Simplified. Baltimore: Williams & Wilkins, 1997.

Whitmore, Jack H. and Costill, David L., Physiology of Sport

and Exercise. 2 nd edition. Champaign, Illinois: Human Kinetics,

1999.

Feynman, Richard P., The Feynman Lectures on Physics.

Original edition. Boston: Addison Wesley, 1970.


colophon

Colophon

Document Credits and Specifications


95

C

OLOPHON

C

REDITS Written, directed, and produced by Bob Starr.

Design, page layout, headings, graphics, photography, and special effects by Jay Doyle.

Information architecture by Jay Doyle with Bob Starr.

Cover photography and design by the Orca Partnership.

"Designing an Exercise Program" chapter adapted from previous True owner's guides.

Proofreading by Susan Rand.

S

PECIFICATIONS The body text in this book is set in Lucida Bright. Headlines are in Franklin Gothic in various weights.


The industry’s most modern treadmill manufacturing facility, located just outside St. Louis,

Missouri. Over 242,000 square feet is dedicated to fitness equipment research, design, and manufacturing.

The design and engineering of True treadmills is the result of consultation with medical professionals in the cardiac rehabilitation and orthopedic fields.

Our service and support personnel work along with our extensive factory trained dealer network to provide fast, friendly, and knowledgeable response to customer needs.

F o u n d e d 1 9 8 1

865 Hoff Road

O’Fallon, MO 63366

800.426.6570

truefitness.com

Revision: 7/2003

Part: 00345300

©2003 TRUE FITNESS TECHNOLOGY, INC.

TRUE is a registered trademark of TRUE FITNESS.

Specifications subject to change.

True 550ZTX treadmill Owner's Guide

Assistant Bot

Thank You For Selecting A True Treadmill

Table of Contents

chapter one

Introduction

Model Differences

Top Features

Where to Go From Here

Model Differences

M

D

Programmed (P) model:

Heart Rate Control (HRC) model adds:

Top Features

Cardiointeractive (CI) model adds:

Top

Features

More on Top Features

In the HRC and CI models:

For Your Safety

For Your

Safety

Where to

Go From

Here

Where to Go From Here

chapter two

The Console

Lower Console

Cardiointeractive (CI) Model Console

HRC Model Console

Programmed Model Console

Lower Console - Common to all Models

CI (Cardiointeractive) Model Console

HRC Model Console

Programmed Model Console

chapter three

Basic Operation

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

Starting Your Treadmill

Adjusting Speed and Incline

Stopping and Setting Your Weight

Calorie Expenditure Calculations

Heart Rate Monitoring

The Heart Rate Display

S.O.F.T. Select

chapter four

Operation in Greater

Detail

Workout Setup

Pre-Set Program Operation

Tuning Your Workout

Pre-Set Program Profiles

Workout Setup

Pre-Set Program Details

Tuning Your Workout

Pre-Set Program Profiles

Hill Interval Workout

Weight Loss Workout

Pre-Set Program Profiles

Cardiovascular Workout

Speed Interval Workout

chapter five

Heart Rate Control

Workouts

HRC Workout Introduction

Four Kinds of Heart Rate Control Workouts

The Easy Steps to a Heart Rate Control Workout

More Details on Interval HRC

Tips on the Warm Up Stage

How the HRC System Controls Your Heart Rate