True Fitness Z5 manual

T able of Cont ents Z5 Bik e Owner’s Guide 1 - Quick Star t It’s easy to use y our new bik e. 2 - Riding Y our Bike Basic operation of ev er ything ex cept the console. 4 - Manual and Pre-Set Programs Details on basic ex ercise modes. 5 - Heart Rate Control Foolpr oof hear t rate f eedback work outs. 6 - Creating an Exercise Plan Advice on usin[...]

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Quick St ar t In This Chapt er: Just Get on and Ride! Starting Up Change Workouts Any Time You Want Pausing Your Workout Change the Data Display chapt er one Z5 Bik e Owner’s Guide 3 C HAPTE R 1: Quick Start C HAPTER 2: Riding Y our Bike C HAPTER 3: The Display C HAPTER 4: Manual and Pre-Set Programs C HAPTER 5: Heart Rate Control C HAPTER 6: Des[...]

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Just Get on and Ride! Q UICK S TA R T Z5 Bik e Owner’s Guide 5 Q UICK S T ART J UST G ET ON AND R IDE ! S T ARTING U P P AUSING Y OUR W ORK OUT C HANGE W ORK OUT S A T A NY T IME C HANGE THE D ATA D ISPLA Y The best way to learn to use the Z5 Bike is to keep pressing keys to see what happens — explore it at your own pace. R EMEMBER : the bike m[...]

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Riding Y our Bik e In This Chapt er: Getting Comfortable Using Your Heart Rate to Exercise Using the Chest Strap Using Contact Heart Rate Getting the Best Results Possible chapt er two Z5 Bik e Owner’s Guide 7 C HAPTER 1: Quick Start C HAPTE R 2: Riding Your Bike C HAPTER 3: The Display C HAPTER 4: Manual and Pre-Set Programs C HAPTER 5: Heart Ra[...]

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Getting Comf or table R IDING Y OUR B IKE Z5 Bik e Owner’s Guide 9 R IDING Y OUR B IKE Set your weight before every workout. This allows the Z5 Bike to control your workout more effectively. The body weight setting does not affect the calorie expenditure calculation. Unlike treadmills or other weight-bearing exercises, calories burned during exer[...]

Z5 Bik e Owner’s Guide Using Y our Hear t Rate During Ex ercise R IDING Y OUR B IKE 10 R IDING Y OUR B IKE Riders are most efficient if they place the ball of their foot in the center of the pedal. Other riders are more comfortable if the arch of their foot is against the pedal. Riders are encouraged to be as efficient as possible, but use your o[...]

Using the Chest Strap R IDING Y OUR B IKE Z5 Bik e Owner’s Guide 11 R IDING Y OUR B IKE The Z5 Bike can monitor your heart rate using a chest strap that transmits your heart rate to the bike via radio. Although your bike functions fine without using the heart rate monitoring feature, this kind of monitoring gives you valuable feedback on your eff[...]

Z5 Bik e Owner’s Guide Getting the Best R esults P ossible R IDING Y OUR B IKE 12 R IDING Y OUR B IKE When you wear a Polar® or compatible transmitter strap, the bike will display your heart rate as a digital beats-per-minute (bpm) readout. The transmitter strap should be worn directly against your skin, about one inch below the pectoral muscles[...]

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The Displa y In This Chapt er: Your Display The Upper Panel The Lower Panel chapt er three Z5 Bik e Owner’s Guide 15 C HAPTER 1: Quick Start C HAPTER 2: Riding Y our Bike C HAPTE R 3: The Display C HAPTER 4: Manual and Pre-Set Programs C HAPTER 5: Heart Rate Control C HAPTER 6: Creating an Exer cise Plan C HAPTER 7: Care and Maintenance C HAPTER [...]

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Y our Display T HE D ISPLA Y Z5 Bik e Owner’s Guide 17 T HE D ISPLA Y The bike display has two jobs: to let you control the bike operation, and to give you feedback about your workout. The controls are simple and designed to be foolproof; it's hard to press a "wrong" key. You can monitor eight different kinds of physiological data,[...]

Z5 Bik e Owner’s Guide The Upper Panel T HE D ISPLA Y 18 T HE D ISPLA Y Wor k Level: The selected w orkout lev el. Time: The amount of time remaining in your work out. If you press , this becomes elapsed time: how long you'v e been working out so far . * Distance: An estimate of how far y ou would hav e trav eled on an outdoor road bik e. * [...]

The Low er Panel T HE D ISPLA Y Z5 Bik e Owner’s Guide 19 T HE D ISPLA Y Wor kload: Adjusts workload up and down. K eys repeat if held down. Numeric: Used for data entr y in work out setup. During a work out, used to change workload by entering a numeric value and pressing . Clear: Zeros-out current data entr y . Enter: Accepts the current data e[...]

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Manual and Pre-Set Programs In This Chapt er: How These Modes Work Program Profiles How Your Bike Controls Your Workout chapt er f our Z5 Bik e Owner’s Guide 21 C HAPTER 1: Quick Start C HAPTER 2: Riding Y our Bike C HAPTER 3: The Display C HAPTE R 4: Manual and Pre -S S et Programs C HAPTER 5: Heart Rate Control C HAPTER 6: Creating an Exer cise[...]

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How These Modes W ork M ANUAL AND P RE -S ET P R OGRAMS Z5 Bik e Owner’s Guide 23 Manual control mode changes workload in 10-watt increments. The workload stays the same at any pedal cadence (called constant power control) unless you drop below 55 rpm. Below 55 rpm, workload is reduced along with pedal cadence, to prevent the sensation of the ped[...]

Z5 Bik e Owner’s Guide Program Prof iles M ANUAL AND P RE -S ET P R OGRAMS 24 M ANUAL AND P RE - SET P ROGRAMS C-V W orkout W eight Loss P ROGRAM P ROFILES[...]

Program Prof iles M ANUAL AND P RE -S ET P R OGRAMS Z5 Bik e Owner’s Guide 25 M ANUAL AND P RE -S ET P ROGRAMS Hill Inter val[...]

Z5 Bik e Owner’s Guide How Y our Bike Contr ols Y our W orkout M ANUAL AND P RE -S ET P R OGRAMS 26 The Z5 Bike closely controls how hard you're working, so that you get just the workout you're looking for. It does this by keeping track of both how fast you're pedaling and how hard you're pressing on the pedals. At any given l[...]

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Hear t Rate Control In This Chapt er: Constant HRC HRC Options and Information Target Heart Rate Chart Heart Rate Control Programs Important Points About HRC chapt er fiv e Z5 Bik e Owner’s Guide 29 C HAPTER 1: Quick Start C HAPTER 2: Riding Y our Bike C HAPTER 3: The Display C HAPTER 4: Manual and Pre-Set Programs C HAPTE R 5: Heart Rate Control[...]

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Constant HRC H EART R AT E C ONTROL Z5 Bik e Owner’s Guide 31 True's heart rate control (HRC) workout lets the bike monitor your relative exercise intensity by way of your heart rate, then automatically adjust the workload to keep you at your desired exercise intensity. Your heart rate is a good measure of your body's exercise stress le[...]

Z5 Bik e Owner’s Guide HRC Options and Information H EART R AT E C ONTROL 32 The Z5 Bike has two types of heart rate control:   Constant : pick a target heart rate, and the bike will control your workout from the very beginning so that you reach your target within five to seven minutes.   Cruise Control : while in any program, set you[...]

T arget Hear t Rate Char t H EART R AT E C ONTROL Z5 Bik e Owner’s Guide 33 H EART R AT E C ONTROL T ARGET H EART R AT E C HART[...]

Z5 Bik e Owner’s Guide Hear t Rate Contr ol Programs H EART R AT E C ONTROL 34 Constant HRC is the best-known type of HRC, and is the easiest to use. The bike will gradually raise your heart rate so that you reach your target within 5 to 7 minutes. Note that as you tire during your workout, especially in the last third, workload will usually have[...]

Impor tant Points About HR C H EART R AT E C ONTROL Z5 Bik e Owner’s Guide 35 The heart rate monitor transmitter strap should be worn according to the guidelines in Chapter 2 . If the transmitter strap is adjusted or moved while exercising, heart rate monitoring may be temporarily affected. If communication is lost for 30 seconds, the bike will e[...]

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Creating an Ex ercise Program In This Chapt er: The F.I.T. Concept Defined Utilizing the F.I.T. Concept Beginning Your F.I.T. Program Establishing and Maintaining Fitness Weight Management A Sports Training Program chapt er six Z5 Bik e Owner’s Guide 37 C HAPTER 1: Quick Start C HAPTER 2: Riding Y our Bike C HAPTER 3: The Display C HAPTER 4: Manu[...]

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The F .I.T . Concept Defined C REA TING AN E XERCISE P LAN Z5 Bik e Owner’s Guide 39 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 s[...]

Z5 Bik e Owner’s Guide More F .I.T . Concept Over view C REA TING AN E XERCISE P LAN 40 regular exercise. Never exceed your target heart rate zone. Increase the workload on the bike to raise your heart rate to the level recommended by your doctor. METs One MET is the amount of energy your body uses when you're resting. If a physical activity[...]

Utilizing the F .I.T . Concept C REA TING AN E XERCISE P LAN Z5 Bik e Owner’s Guide 41 The F.I.T. concept is designed to help you begin a program tailored to your needs. You may wish to keep an exercise log to monitor your progress. You can get valuable fitness benefits from your True Bike. Using the bike regularly may increase the ability of you[...]

Z5 Bik e Owner’s Guide Beginning Y our F .I.T . Program C REA TING AN E XERCISE P LAN 42 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 [...]

Y our F .I.T . Program Continued C REA TING AN E XERCISE P LAN Z5 Bik e Owner’s Guide 43 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 exercising s[...]

Z5 Bik e Owner’s Guide Establishing and Maintaining Fitness C REA TING AN E XERCISE P LAN 44 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 [...]

W eight Management C REA TING AN E XERCISE P LAN Z5 Bik e Owner’s Guide 45 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 oft[...]

Z5 Bik e Owner’s Guide A Spor ts T raining Pr ogram C REA TING AN E XERCISE P LAN 46 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 int[...]

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Care and Maintenance In This Chapt er: How to Care for Your Bike chapt er se ven Z5 Bik e Owner’s Guide 49 C HAPTER 1: Quick Start C HAPTER 2: Riding Y our Bike C HAPTER 3: The Display C HAPTER 4: Manual and Pre-Set Programs C HAPTER 5: Heart Rate Control C HAPTER 6: Creating an Exer cise Plan C HAPTE R 7: Care and Maintenance C HAPTER 8: Importa[...]

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K eeping Y our Bike Clean C ARE AND M AINTENANCE Z5 Bik e Owner’s Guide 51 C ARE AND M AINTENANCE Your Z5 Bike doesn't require any routine maintenance, not even lubrication. Keeping it clean is the most important task. After every workout: Perspiration should be wiped from the control console, contact heart rate pads, shrouds, and seat. Week[...]

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Impor t ant Saf ety Ins tructions In This Chapt er: Review for Your Safety chapt er eight Z5 Bik e Owner’s Guide 53 C HAPTER 1: Quick Start C HAPTER 2: Riding Y our Bike C HAPTER 3: The Display C HAPTER 4: Manual and Pre-Set Programs C HAPTER 5: Heart Rate Control C HAPTER 6: Creating an Exer cise Plan C HAPTER 7: Care and Maintenance C HAPTE R 8[...]

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Re view for Y our Safe ty I MPORT ANT S AFET Y I NFORMA TION Z5 Bik e Owner’s Guide 55 When using this exercise bike, basic precautions should always be followed, including the following: Read all instructions before using this exercise bike. Consult your physician before beginning any exercise program. Do not use if you have an acute cold or fev[...]

Z5 Bik e Owner’s Guide Re view for Y our Safe ty I MPORT ANT S AFET Y I NFORMA TION 56 Other safety precautions: Close supervision is necessary when this exercise bike is being used by or near children, or disabled persons. Use this exercise bike only for its intended use as described in this manual. Do not use attachments not recommended by the [...]

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Bik e Specifications In This Chapt er: Physical Specifications chapt er nine Z5 Bik e Owner’s Guide 59 C HAPTER 1: Quick Start C HAPTER 2: Riding Y our Bike C HAPTER 3: The Display C HAPTER 4: Manual and Pre-Set Programs C HAPTER 5: Heart Rate Control C HAPTER 6: Creating an Exer cise Plan C HAPTER 7: Care and Maintenance C HAPTER 8: Important Sa[...]

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Ph ysical Specifications S PECIFICA TIONS Z5 Bik e Owner’s Guide 61 Workload Range: 30 - 350 watts. Weight: Recumbent: 180 pounds. Upright: 160 pounds. Maximum User Weight: 300 pounds. Workload Control System: Z7: self-generating electromagnetic braking. Z5: electromechanically adjustable eddy current braking. S PECIFICA TIONS S PECIFICA TIONS[...]