Quick Start: Get on and Ride! (Table of Contents Begins on Following Page) STARTING UP: Begin pedaling. The display will start up in WORKOUT SETUP. QUICK START into a manual workout by pressing SELECT A . DIFFERENT WORKOUT by pressing the program keys. Press program keys more than once for more programs. ACCEPT EACH SETTING AND MOVE TO THE NEXT ONE by pressing . Enter your personal data — weight, age, and sex — for best results.
Table of Contents 1 - Introduction 2 - Riding Your Elliptical 3 - The Display Describes and guides you to key features. Basic operation of everything except the console. Describes each key and data display feature. page 5 page 13 page 23 4 - How the Elliptical Controls Your Exercise 5 - Workout Setup 6 - Manual Control The unique Personal Power control system. Setting workout parameters and Smart Start operation. The three different manual modes.
Table of Contents 13 - Creating an Exercise Plan 14 - Setup Mode 15 - Test Mode Advice on using your elliptical in a rewarding exercise program. Customize low-level elliptical functions. Several kinds of electronics tests. page 103 page 115 page 123 16 - Care and Maintenance 17 - Important Safety Instructions Keeping your elliptical in the best shape. Be sure to familiarize yourself with this section.
chapter one Introduction In This Chapter: Top Features Fancy Features Basic Features CHAPTER 1: Introduction CHAPTER 2: Riding Your Elliptical CHAPTER 3: The Display CHAPTER 4: How the Elliptical Controls Your Exercise CHAPTER 5: Workout Setup CHAPTER 6: Manual Control CHAPTER 7: Pre-Set Programs CHAPTER 8: Heart Rate Control CHAPTER 9: Calorie Goal Workout CHAPTER 10: Designing Your Own Workout CHAPTER 11: Fitness Test CHAPTER 12: Other Functions CHAPTER 13: Creating an Exercise Plan CHAPTER 14: Setup M
Top Features INTRODUCTION TOP FEATURES: YOU'RE GOING TO LIKE Your new Z8/Z8m Elliptical console, the Z-Console, is the most sophisticated exercise computer in the fitness industry. Even the simplest operation, Manual Control, works in a special and useful way. But the Z-Console is also extremely easy to use; the user can ignore all the fancy stuff and use it with just one or two keystrokes.
Fancy Features INTRODUCTION INTRODUCTION Interval Heart Rate Control: Pick both a work target HR and a rest target HR, and the elliptical will take you back and forth between those two targets. Fitness Test: An enhanced version of the YMCA protocol to estimate maximum oxygen uptake (VO2max). Advanced Custom Programming: Create up to three different program profiles, up to 60 segments long, using any of four different programming methods, including a Record mode.
Fancy Features (Cont.) INTRODUCTION FUNCTIONS YOU'D EXPECT TO GET Three-mode Manual Control: MET-based, Runner’s Mode, or 10-watt increments. Four Pre-set Programs: Easy intervals, speed intervals, rolling hills, and one big hill. CSAFE Network Communications: Full Level 3 compliance to work with CSAFE hosts. INTRODUCTION BASIC FEATURES: CSAFE Audio Control: Volume and channel remote control of compatible systems. CSAFE Power: Supply power to an external audio remote control.
chapter two Riding Your Elliptical In This Chapter: Workout Program Basics Heart Rate Monitoring Chest Strap Use Contact Heart Rate Use Getting the Most From CHR CHAPTER 1: Introduction CHAPTER 2: Riding Your Elliptical CHAPTER 3: The Display CHAPTER 4: How the Elliptical Controls Your Exercise CHAPTER 5: Workout Setup CHAPTER 6: Manual Control CHAPTER 7: Pre-Set Programs CHAPTER 8: Heart Rate Control CHAPTER 9: Calorie Goal Workout CHAPTER 10: Designing Your Own Workout CHAPTER 11: Fitness Test CHAPTER
Getting Started on Your Elliptical RIDING YOUR ELLIPTICAL SETTING YOUR WEIGHT Set your weight before every workout. This allows the Z5 Elliptical to control your workout more effectively. Variations in human exercise efficiency are another potential source of error, with FOOT POSITION Place your feet anywhere on the foot pads. RIDING YOUR ELLIPTICAL The body weight setting does not affect the differences of plus or calorie expenditure calculation.
Using the Exercise Arms RIDING YOUR ELLIPTICAL You have three hand and arm options when exercising: Use the upper-body exercise arms. RIDING YOUR ELLIPTICAL The elliptical's motion will complement your body's natural rhythm, encouraging extra exercise from your upper body and making for an easy exercise balance. Grasp the exercise arms in a position so that you are wellbalanced and your arm motion is comfortable. Grip the handles with a relaxed, not tight, grip.
Other Options RIDING YOUR ELLIPTICAL Use the balance bar. Again, grasp the handles with a relaxed grip. RIDING YOUR ELLIPTICAL Keep your hands free. Use caution with this method, as this requires good balance and exercise form. Many exercisers use all three options during their workout.
Monitoring Your Heart Rate RIDING YOUR ELLIPTICAL RIDING YOUR ELLIPTICAL Breathe in a regular and relaxed manner. Many exercisers do not breathe enough, which reduces their exercise capacity and comfort. You might want to try breathing deeper and more frequently to see if it helps your exercise regime. BREATHING The Z8 Elliptical has two ways of monitoring your heart rate: MONITORING YOUR HEART RATE ...By using a chest strap that transmits your heart rate to the elliptical via radio... ...
Chest Strap Use RIDING YOUR ELLIPTICAL CHEST STRAP HEART RATE MONITORING When you wear a Polar® or compatible transmitter strap, the elliptical will display your heart rate as a digital beats-perminute (bpm) readout. Examples of Heart Rates Found in Daily Life An average 30-year-old might have a resting heart rate, when sitting totally still for several minutes, of 65. During hard exercise that can be sustained for 10 to 15 minutes it might be around 140 continuously.
Contact Heart Rate RIDING YOUR ELLIPTICAL The contact heart rate system lets you monitor your heart rate without wearing a strap. RIDING YOUR ELLIPTICAL A Note on CHR Accuracy Gently grasp the contact heart rate pads as shown below. CHR monitoring may be a bit less accurate than a chest strap, since the heart rate signals are much stronger at the chest. About 5% of the population cannot be picked up by any CHR system.
For Best Results RIDING YOUR ELLIPTICAL FOR BEST RESULTS: 1. Exercise with smooth body motions. 2. Breathe smoothly and regularly, and avoid talking. (Talking will cause unrepresentative heart rate spikes of 5 to 10 bpm.) 3. Grip the pads lightly, not tightly. When using a Heart Rate Control (HRC) workout, it is best to use chest strap monitoring. These workouts work best with the extra accuracy gained from a chest-contact heart rate monitoring system.
chapter three The Display In This Chapter: Keypad Layout What the Keys Do Upper Console How to Read Your Display CHAPTER 1: Introduction CHAPTER 2: Riding Your Elliptical CHAPTER 3: The Display CHAPTER 4: How the Elliptical Controls Your Exercise CHAPTER 5: Workout Setup CHAPTER 6: Manual Control CHAPTER 7: Pre-Set Programs CHAPTER 8: Heart Rate Control CHAPTER 9: Calorie Goal Workout CHAPTER 10: Designing Your Own Workout CHAPTER 11: Fitness Test CHAPTER 12: Other Functions CHAPTER 13: Creating an Exerc
Z8/Z8m Elliptical Owner’s Guide Start Key Clear Key Entertainment Remote Workload Adjust Keys THE DISPLAY Display and Setup Keys Enter Key Backspace Key Numeric Keys Workout Choice Keys Keypad Layout THE DISPLAY 23
What the Keys Do THE DISPLAY Workout Setup: Switches into Workout Setup mode. Workload is reduced and all data accumulation is paused while in Workout Setup. Change Display: Changes data readouts from one set of four to the other set. Press and hold for two seconds to have the sets automatically alternate back and forth every five seconds. THE DISPLAY , Workload: Adjusts workload higher and lower. Keys repeat if held down. 24 through Numeric Keys: Used for data entry in Workout Setup.
What the Keys Do THE DISPLAY Heart Rate Control: Cycles through Constant and Interval. See Chapter 8. Calorie Goal: Selects the Calorie Goal workout. See Chapter 9. Intervals: Cycles through Easy, Sport, and Custom. See Chapter 7. Hill Programs: Cycles through Rolling and One Big Hill. See Chapter 7. Audio Remote: If the console is connected to an entertainment controller via the CSAFE port (see Chapter 13), these keys can be used to change channels and adjust headphone volume.
Distance: An estimate of how far you would have traveled on an outdoor road elliptical.* *Pressing the “Change Display” key switches the readout from the top values to the bottom values and will light up the LEDs of the values now being displayed. If you press and hold the “Change Display” key for one second, the display will enter “Scan Mode” and switch between the two sets of values. RPM: Your pedal cadence. * METs: Your METs rate.* Work Level: The selected workout level.
How to Read Your Display THE DISPLAY HOW TO READ YOUR DISPLAY Level: Indicates which workout level is selected. Time: Shows the amount of time remaining in your workout. If you press , this becomes elapsed time: how long you've been working out so far. Miles: Shows an estimate of how far you would have traveled during outdoor exercise. Calories: Displays an estimate of your calories burned. This doesn't include your basal metabolic rate, which is about 72 calories per hour for a 150-pound person.
chapter four How the Elliptical Controls Your Exercise In This Chapter: Personal Power Workload Control Details CHAPTER 1: Introduction CHAPTER 2: Riding Your Elliptical CHAPTER 3: The Display CHAPTER 4: How the Elliptical Controls Your Exercise CHAPTER 5: Workout Setup CHAPTER 6: Manual Control CHAPTER 7: Pre-Set Programs CHAPTER 8: Heart Rate Control CHAPTER 9: Calorie Goal Workout CHAPTER 10: Designing Your Own Workout CHAPTER 11: Fitness Test CHAPTER 12: Other Functions CHAPTER 13: Creating an Exerci
Personal Power HOW THE ELLIPTICAL CONTROLS YOUR EXERCISE PERSONAL POWER On average, bigger people can produce more power. Also, it's desirable to have the same workout program or workout level feel the same to riders of different sizes. Personal Power is a new kind of control system that makes the Z8/Z8m Elliptical feel the same to every rider. This system is used in almost every workout program. Personal Power works by adjusting workload for each level based on body weight entered by the rider.
Workload Control Details HOW THE ELLIPTICAL CONTROLS YOUR EXERCISE Different size riders cause Personal Power to shift the workload value for each level (in Manual) or the entire program profile (in pre-set programs) up or down. This means the lowest available workload for a 300-pound rider is higher than a 150-pound rider. Also, the differences between levels are greater for a larger rider. (Also see Chapter 7, page 49.
chapter five Workout Setup In This Chapter: Setting Up Your Workout During Your Workout Smart Start CHAPTER 1: Introduction CHAPTER 2: Riding Your Elliptical CHAPTER 3: The Display CHAPTER 4: How the Elliptical Controls Your Exercise CHAPTER 5: Workout Setup CHAPTER 6: Manual Control CHAPTER 7: Pre-Set Programs CHAPTER 8: Heart Rate Control CHAPTER 9: Calorie Goal Workout CHAPTER 10: Designing Your Own Workout CHAPTER 11: Fitness Test CHAPTER 12: Other Functions CHAPTER 13: Creating an Exercise Plan CHAP
Setting Up Your Workout WORKOUT SETUP SETTING UP YOUR WORKOUT Workout Setup is available both before and during your workout. In Workout Setup: You can easily edit all the available options of each workout. You see a Workout Preview graphic with a representation of how your workout progress will look. Smart Start makes intelligent suggestions for settings that are useful to most riders, and changes its suggestions to adapt to your own settings. Helpful tips are displayed if you get stuck.
During Your Workout WORKOUT SETUP During your workout, press to go back to Workout Setup as often as you like to change settings or even set up an entirely different workout. While in Workout Setup, pedal resistance is reduced. DURING YOUR WORKOUT If you change programs during your workout, Workout Setup assumes you want to enter the new program at the same place you left the old one. The exceptions to this are Heart Rate Control, Custom Programs, and Fitness Test programs.
chapter six Manual Control In This Chapter: Runner’s Mode Personal Power Fine Control CHAPTER 1: Introduction CHAPTER 2: Riding Your Elliptical CHAPTER 3: The Display CHAPTER 4: How the Elliptical Controls Your Exercise CHAPTER 5: Workout Setup CHAPTER 6: Manual Control CHAPTER 7: Pre-Set Programs CHAPTER 8: Heart Rate Control CHAPTER 9: Calorie Goal Workout CHAPTER 10: Designing Your Own Workout CHAPTER 11: Fitness Test CHAPTER 12: Other Functions CHAPTER 13: Creating an Exercise Plan CHAPTER 14: Setup
Personal Power Fine Control MANUAL CONTROL Manual control can operate three different ways: Runner’s Mode, Personal Power fine control, and 10-watt mode. In all modes, change levels either by using the , keys, or entering a workload level with the numeric keys and pressing . RUNNER’S MODE MANUAL CONTROL INTRODUCTION The default manual control is Runner's Mode, which increases your calorie burn as you pedal faster, just like if you were walking or running.
chapter seven Pre-Set Programs In This Chapter: Program Choices Hill Program Profiles Interval Program Profiles How Program and Segment Levels Affect METs How Your Weight Affects Workload How Program Level Affects Range of Workload Custom Intervals CHAPTER 1: Introduction CHAPTER 2: Riding Your Elliptical CHAPTER 3: The Display CHAPTER 4: How the Elliptical Controls Your Exercise CHAPTER 5: Workout Setup CHAPTER 6: Manual Control CHAPTER 7: Pre-Set Programs CHAPTER 8: Heart Rate Control CHAPTER 9: Calorie
Program Choices PRE-SET PROGRAMS HILL AND INTERVAL PROGRAMS Just like manual control, the hill and interval programs compensate for different body weights. The two hill programs are: Rolling Hills, a series of gently changing workloads. One Big Hill, with the workload gradually increasing METs = (scaler1 * segment) to a maximum at the halfway * (scaler2 * level) + 2 point, then decreasing METs are then converted to gradually to the end. T-Mets.
Hill Program Profiles PRE-SET PROGRAMS PRE-SET PROGRAMS HILL PROGRAM PROFILES Rolling Hills One Big Hill 48 Z8/Z8m Elliptical Owner’s Guide
Interval Program Profiles PRE-SET PROGRAMS INTERVAL PROGRAM PROFILES PRE-SET PROGRAMS Easy Intervals Sport Intervals Z8/Z8m Elliptical Owner’s Guide 49
Sixteen different levels are available to change the difficulty of a program. The workload intensities expand and contract depending on the level.
How Your Weight Affects Workload PRE-SET PROGRAMS Workload in Watts For a 250-Pound Rider Program Level Program Level PRE-SET PROGRAMS For a 150-Pound Rider Workload in Watts Segment Level HOW YOUR WEIGHT AFFECTS WORKLOAD Segment Level Z8/Z8m Elliptical Owner’s Guide 51
How Program Level Affects Range of Workload PRE-SET PROGRAMS HOW PROGRAM LEVEL AFFECTS RANGE OF WORKLOAD METs PRE-SET PROGRAMS Program Level Four Program Level One The starting intensity, range of intensities, and overall intensity all increase as program level increases.
chapter eight Heart Rate Control In This Chapter: Introduction to HRC Types of HRC Constant and Interval HRC Cruise Control Important Points About HRC CHAPTER 1: Introduction CHAPTER 2: Riding Your Elliptical CHAPTER 3: The Display CHAPTER 4: How the Elliptical Controls Your Exercise CHAPTER 5: Workout Setup CHAPTER 6: Manual Control CHAPTER 7: Pre-Set Programs CHAPTER 8: Heart Rate Control CHAPTER 9: Calorie Goal Workout CHAPTER 10: Designing Your Own Workout CHAPTER 11: Fitness Test CHAPTER 12: Other F
Introduction to HRC HEART RATE CONTROL WHY HRC IS SO USEFUL True's heart rate control (HRC) workouts let the elliptical monitor your relative exercise intensity by way of your heart rate, then automatically adjust the workload to keep you at your target heart rate and thus your desired exercise intensity. Your heart rate is a good measure of your body's exercise stress level.
Types of HRC HEART RATE CONTROL The Z8/Z8m Elliptical has three types of heart rate control: T YPES OF HRC Constant: pick a target heart rate, and the elliptical will control your workout from the very beginning so that you reach your target within 5 to 7 minutes. Interval: pick both a work target and a rest target heart rate. The elliptical will take you back and forth between these two targets.
Interval HRC HEART RATE CONTROL INTERVAL HRC This allows you to do a classic interval workout with the elliptical controlling all workloads, including the rest segments. After reaching your work target just like in Constant HRC, the workload is immediately reduced by 65%, then controlled so you reach your rest target within about three minutes.
Cruise Control HEART RATE CONTROL This is the simplest way to enter Constant HRC training. While in manual or any program you can enter Constant HRC by simply pressing the Heart Rate 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.
Important Points About HRC HEART RATE CONTROL IMPORTANT POINTS ABOUT HEART RATE CONTROL 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. The transmitter strap sends a low-level radio signal to the elliptical, so interference from other radio and sound waves (including everything from cordless telephones to loudspeakers) is possible.
chapter nine Calorie Goal Workout In This Chapter: Setting Up a Calorie Goal Workout CHAPTER 1: Introduction CHAPTER 2: Riding Your Elliptical CHAPTER 3: The Display CHAPTER 4: How the Elliptical Controls Your Exercise CHAPTER 5: Workout Setup CHAPTER 6: Manual Control CHAPTER 7: Pre-Set Programs CHAPTER 8: Heart Rate Control CHAPTER 9: Calorie Goal Workout CHAPTER 10: Designing Your Own Workout CHAPTER 11: Fitness Test CHAPTER 12: Other Functions CHAPTER 13: Creating an Exercise Plan CHAPTER 14: Setup M
Setting Up a Calorie Goal Workout CALORIE GOAL WORKOUT SETTING UP A CALORIE GOAL WORKOUT Calorie Goal lets you pick a total number of calories and workout time, then calculates a steady-state exercise at a work level (Cruising Watts) so that you reach your target total calories at the end of a 2.5-minute cooldown. There is a 2.5minute warmup prior to Cruising Watts. Calorie Goal is especially useful if you exercise to help with weight loss or weight control.
Visual Explanation CALORIE GOAL WORKOUT CALORIE GOAL WORKOUT CALORIE GOAL WORKOUT GRAPH 66 Z8/Z8m Elliptical Owner’s Guide
chapter ten Designing Your Own Workout In This Chapter: Creating Your Own Workout Custom Programs in Depth Custom Intervals CHAPTER 1: Introduction CHAPTER 2: Riding Your Elliptical CHAPTER 3: The Display CHAPTER 4: How the Elliptical Controls Your Exercise CHAPTER 5: Workout Setup CHAPTER 6: Manual Control CHAPTER 7: Pre-Set Programs CHAPTER 8: Heart Rate Control CHAPTER 9: Calorie Goal Workout CHAPTER 10: Designing Your Own Workout CHAPTER 11: Fitness Test CHAPTER 12: Other Functions CHAPTER 13: Creati
Creating Your Own Workout DESIGNING YOUR OWN WORKOUT CREATING YOUR OWN WORKOUT There are two basic ways to create your own custom workout: have the Z8 To program an Elliptical record your level settings interval workout, see during a manual workout, or enter the Custom Intervals workout levels directly with the keypad. (below). The maximum number of segments in each custom program is 60. You can store three different custom programs.
Creating Your Own Workout DESIGNING YOUR OWN WORKOUT Press Advanced Options until Custom Program 1, 2, or 3 is displayed. Use the , keys to select the type of custom program: scale, fixed, record, or repeat. Press . CUSTOM PROGRAMS STEP-BY-STEP Enter your personal information. Enter your desired workout time. (This step does not apply to the Fixed Custom Program. See Below.) Use the , or numeric keys to adjust each parameter. Remember, you can use the and keys, too.
Custom Programs In Depth DESIGNING YOUR OWN WORKOUT CUSTOM Scale: simply enter the work level for any number of segments PROGRAMS IN between 1 and 60. The progress display shows you how it is DEPTH scaling each segment to span the entire workout time. Fixed: for each segment, enter the segment length (between 5 and 90 seconds) and segment workload, up to 60 segments. The workout time will accumulate each segment time after you enter it.
Custom Intervals DESIGNING YOUR OWN WORKOUT Since interval training is a common type of workout, the ZConsole has an extra-easy way to enter a custom interval program. After selecting Custom Intervals with the intervals button , pick the work segment and rest segment durations, then pick the work and rest segment exercise levels. DESIGNING YOUR OWN WORKOUT When you use the program, the segments repeat over and over until you reach the end of your workout time.
chapter eleven Fitness Test In This Chapter: Introduction and How to Test Yourself Proper Preparation and Behavior How the Test Works How to Use Your Results Test Specific Issues CHAPTER 1: Introduction CHAPTER 2: Riding Your Elliptical CHAPTER 3: The Display CHAPTER 4: How the Elliptical Controls Your Exercise CHAPTER 5: Workout Setup CHAPTER 6: Manual Control CHAPTER 7: Pre-Set Programs CHAPTER 8: Heart Rate Control CHAPTER 9: Calorie Goal Workout CHAPTER 10: Designing Your Own Workout CHAPTER 11: Fitn
Introduction and How to Test Yourself FITNESS TEST The Z8/Z8m Elliptical fitness test is an improved implementation of the YMCA protocol fitness test, as described in the ACSM Guidelines, Chapter 4. (See Bibliography.) The elliptical must monitor your heart rate accurately throughout, so you should use a wireless transmitter strap instead of the contact heart rate pads (see Chapter 2).
Proper Preparation and Behavior FITNESS TEST FITNESS TEST You should: Stay as relaxed as possible during the test, breathing smoothly and regularly. Be dressed in comfortable workout clothes and riding in a room with comfortable air temperature and humidity. You should not: Eat within three hours prior to testing, but you should not be hungry, either. Consume caffeine within three hours prior. Smoke within three hours prior. Exercise vigorously within 24 hours prior.
How the Test Works FITNESS TEST The test consists of four three-minute stages. Stage one is a warmup stage. Stages two, three, and four are at everincreasing workloads, with your heart rate measured during the second and third minute of each stage. (If the two heart rate samples in a given stage are separated by more than six bpm, that stage is extended for an additional minute.
How to Use Your Results FITNESS TEST FITNESS TEST The best way to use the results of a fitness test is to track your progress in an exercise program. Test yourself about every two weeks, under closely similar conditions. You can also use the results of a fitness test to find how you compare with an average population. Find your score in the chart below in the proper column for your age group. (Data is from ASCM Guidelines, from 1994 research from the Institute for Aerobics Research in Dallas, Texas.
Test Specific Issues FITNESS TEST Note that the absolute accuracy of this test is approximately + /- 15% compared to a laboratory maximal test. (See Swain and Leutholtz, Metabolic Calculations, page 63). The results on the Z8/Z8m Elliptical should be somewhat better since it uses an improved maximum heart rate formula (see Appendix A). The repeatability accuracy, from test to test with the same test subject, should be much better, probably within +/- 7%.
chapter twelve Other Functions In This Chapter: Other Fun Stuff CHAPTER 1: Introduction CHAPTER 2: Riding Your Elliptical CHAPTER 3: The Display CHAPTER 4: How the Elliptical Controls Your Exercise CHAPTER 5: Workout Setup CHAPTER 6: Manual Control CHAPTER 7: Pre-Set Programs CHAPTER 8: Heart Rate Control CHAPTER 9: Calorie Goal Workout CHAPTER 10: Designing Your Own Workout CHAPTER 11: Fitness Test CHAPTER 12: Other Functions CHAPTER 13: Creating an Exercise Plan CHAPTER 14: Setup Mode CHAPTER 15: Test
Other Fun Stuff OTHER FUNCTIONS HAPPY Happy Workout: This allows riders to perform a virtual (i.e., WORKOUT imaginary) world-class workout. The elliptical thinks the rider AND is generating six times as much power as he really is, and all ELECTRONIC the related workout data like speed and calories are IN/OUT accelerated as a result. One use of Happy Workout is to allow easier demonstration of the elliptical to serious riders.
chapter thirteen Creating an Exercise Plan In This Chapter: The F.I.T. Concept Defined Utilizing the F.I.T. Concept Beginning Your F.I.T.
The F.I.T. Concept Defined DESIGNING AN EXERCISE PROGRAM WHAT IS THE F.I.T. CONCEPT? The workout portion of your exercise program consists of three major variables: Frequency, Intensity, and Time. Frequency: 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. Intensity: How Hard You Exercise Start with exercise that stimulates you to breathe more deeply.
More F.I.T. Concept Overview DESIGNING AN EXERCISE PROGRAM regular exercise. Never exceed your target heart rate zone. Increase the workload on the elliptical 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 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.
Utilizing the F.I.T. Concept DESIGNING AN EXERCISE PROGRAM USING THE F.I.T. CONCEPT YOUR FITNESS PROGRAM You can get valuable fitness benefits from your Z8/Z8m Elliptical. Using the elliptical 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 elliptical will also help you develop added muscle endurance and balanced strength throughout your body.
Beginning Your F.I.T. Program DESIGNING AN EXERCISE PROGRAM 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.
Your F.I.T. Program Continued DESIGNING AN EXERCISE PROGRAM 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 smoothly. Cool-Down: Slow and Relaxed Exercise Cooling down relaxes your muscles and gradually lowers your heart rate.
Establishing and Maintaining Fitness DESIGNING AN EXERCISE PROGRAM 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. ESTABLISHING AEROBIC FITNESS Rest at least two days per week. Try to reach and maintain 60-75 percent of your maximum heart rate with moderate rhythmic exercise. DESIGNING AN EXERCISE PROGRAM Begin with 12 continuous minutes.
Weight Management DESIGNING AN EXERCISE PROGRAM MANAGING WEIGHT 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. Exercise four to five times a week.
A Sports Training Program DESIGNING AN EXERCISE PROGRAM 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. DESIGNING AN EXERCISE PROGRAM Exercise for 30 minutes or longer. 98 Warning: these strategies are intended for average healthy adults.
chapter fourteen Setup Mode In This Chapter: Getting Into Setup Mode Customizable Options Odometers CHAPTER 1: Introduction CHAPTER 2: Riding Your Elliptical CHAPTER 3: The Display CHAPTER 4: How the Elliptical Controls Your Exercise CHAPTER 5: Workout Setup CHAPTER 6: Manual Control CHAPTER 7: Pre-Set Programs CHAPTER 8: Heart Rate Control CHAPTER 9: Calorie Goal Workout CHAPTER 10: Designing Your Own Workout CHAPTER 11: Fitness Test CHAPTER 12: Other Functions CHAPTER 13: Creating an Exercise Plan CHAP
Getting Into Setup Mode SETUP MODE HOW TO GET INTO SETUP MODE Press and hold . Begin pedaling the elliptical, or power up with external power. At the five-digit “Pass Code” prompt, enter 1 0 1 0 1 . If you make a mistake, start entering the code from the beginning. Press . The first Setup Mode screen will be displayed. Pressing will switch to the second screen. Press to accept each parameter and move to the next one.
Customizable Options SETUP MODE Language: Currently, only English is supported. Units: English (default) or metric. Maximum Workout Time: From 1 to 98 minutes, and unlimited. Thirty minutes is the default. Default Time: This is the workout time Workout Setup first suggests. From 1 to 98 minutes, never greater than maximum time. Twenty minutes is the default. Pause Time: Fifteen seconds (default), 30, 60, and 120 seconds and unlimited. Pauses longer than 15 seconds are available only with external power.
More Custom Options SETUP MODE CUSTOMIZABLE OPTIONS (CONT.) Default manual : Personal Power-based, or Runner’s Mode, or Constant Power with 10-watt increments. Sound: Tones are on (default) or off. Happy: Adds Happy Mode under Advanced Options key. CSAFE Enable: Turns on CSAFE network communications. CSAFE Auto: Elliptical will auto-announce itself to the network when it powers up. Def. Weight: Suggested body weight. Display Options: The number of different data readout sets.
Odometers SETUP MODE Miles: Accumulated "miles," which is simulated road elliptical miles. Even though this is just a simulated number, it actually is a good measure of stress and wear on the elliptical mechanism and braking system. Higher mileage results from higher braking power, more pedal revolutions, or both. Hours: Total hours the elliptical has been in use. If the elliptical is idle or in attract mode, hours do not accumulate; in general, the pedals have to be moving for hours to accumulate.
chapter fifteen Test Mode In This Chapter: How to Get Into Test Mode How to Use Test Mode What the Data Readouts Mean More Data Readouts CHAPTER 1: Introduction CHAPTER 2: Riding Your Elliptical CHAPTER 3: The Display CHAPTER 4: How the Elliptical Controls Your Exercise CHAPTER 5: Workout Setup CHAPTER 6: Manual Control CHAPTER 7: Pre-Set Programs CHAPTER 8: Heart Rate Control CHAPTER 9: Calorie Goal Workout CHAPTER 10: Designing Your Own Workout CHAPTER 11: Fitness Test CHAPTER 12: Other Functions CHAPT
How to Get Into Test Mode TEST MODE HOW TO GET INTO TEST MODE Press and hold . Begin pedaling the elliptical, or power up with external power. At the five-digit “Pass Code” prompt, enter 2 0 1 7 3 . If you make a mistake, start entering the code from the beginning. Press . The first Test Mode screen will be displayed. Pressing will switch to the other screens.
How to Use Test Mode TEST MODE It is highly recommended you have the optional external power supply. This wall-wart transformer allows the elliptical to be powered up without you having to pedal it, and bypasses the need for the self-generating systems to be working. The most useful things to check: Diagnostic LEDs: LEDs 5, 6, and 7 should all be lit. Pedal RPM: Pedal at a moderate rate, and RPM should read between 60 and 80. TEST MODE Watts: While pedaling, this should match Targ PWR.
What the Data Readouts Mean TEST MODE TEST DATA READOUTS Press to tab to editable entries. Polar HR: If a Polar-compatible wireless heart rate transmission is present, the bpm signal is displayed here. Example value: 122. Ver: Motherboard and software version. Example value: DND1T v1.02. CHK: Checksum verification from software download. Example value: 5422. Contact HR: If the contact heart rate system has locked in on a heart rate, the bpm signal is displayed here. Example value: 122.
More Data Readouts TEST MODE Ext SRAM: Confirms static RAM system is operating. Example value: PASS. PWM Drive: Actual pulse width modulation value. When cursor is under PWM target, should be close to or match PWM Target. Example value: 12157. Load Target: Not used. Load Sense: Current in amperes from the electromagnetic brake load coil. Example value: 0.85. Load ON/OFF: Enables or disables LCB load feedback control. Should always be ON.
Data Readouts (cont.) TEST MODE Prog PWR: (editable): The power requested by the user or workout program. Example value: 130. Targ PWR: The adjusted power requested of the electromagnetic brake. Will typically be the same as Prog PWR, except when pedal RPM falls below 60, when torque roll-off occurs. Example value: 110. CSAFE CHK CSAFE1 [and] CSAFE 2: Initiates CSAFE port loopback test. All CSAFE networks must be disconnected, and correctly-wired loopback cables installed for this test to work.
Diagnostic LEDs TEST MODE Diagnostic LEDs on back of console just above CSAFE ports: LED 1 - 4: used to indicate errors if main display is not lit. LED 5: +5V from lower control board (LCB) for digital logic. Only lit if receiving power from LCD, not supercap power. LED 6: +10V from LCB for motherboard main operation. LED 7: +10V from LCD for LCD backlight. LED 8: lit when programming jumper is installed.
TEST MODE
chapter sixteen Care and Maintenance In This Chapter: How to Care for Your Elliptical CHAPTER 1: Introduction CHAPTER 2: Riding Your Elliptical CHAPTER 3: The Display CHAPTER 4: How the Elliptical Controls Your Exercise CHAPTER 5: Workout Setup CHAPTER 6: Manual Control CHAPTER 7: Pre-Set Programs CHAPTER 8: Heart Rate Control CHAPTER 9: Calorie Goal Workout CHAPTER 10: Designing Your Own Workout CHAPTER 11: Fitness Test CHAPTER 12: Other Functions CHAPTER 13: Creating an Exercise Plan CHAPTER 14: Setup
Keeping Your Elliptical Clean CARE AND MAINTENANCE Your Z8 Elliptical 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. CARE AND MAINTENANCE HOW TO CARE FOR YOUR ELLIPTICAL Weekly: Wipe down your Z8 Elliptical once a week with a water-dampened soft cloth. Make sure to remove any debris from the footskate track.
chapter seventeen Important Safety Instructions In This Chapter: Review for Your Safety CHAPTER 1: Introduction CHAPTER 2: Riding Your Elliptical CHAPTER 3: The Display CHAPTER 4: How the Elliptical Controls Your Exercise CHAPTER 5: Workout Setup CHAPTER 6: Manual Control CHAPTER 7: Pre-Set Programs CHAPTER 8: Heart Rate Control CHAPTER 9: Calorie Goal Workout CHAPTER 10: Designing Your Own Workout CHAPTER 11: Fitness Test CHAPTER 12: Other Functions CHAPTER 13: Creating an Exercise Plan CHAPTER 14: Setu
Review for Your Safety IMPORTANT SAFETY INSTRUCTIONS When using this exercise elliptical, basic precautions should always be followed, including the following: Read all instructions before using this exercise elliptical. Consult your physician before beginning any exercise program. Warning: to reduce the risk of burns, fire and electric shock and injury to persons, follow these instructions: If the elliptical is plugged in: IMPORTANT SAFETY INSTRUCTIONS Do not use if you have an acute cold or fever.
Review for Your Safety IMPORTANT SAFETY INSTRUCTIONS Other safety precautions: Close supervision is necessary when this exercise elliptical is being used by or near children, or disabled persons. IMPORTANT SAFETY INSTRUCTIONS Use this exercise elliptical only for its intended use as described in this manual. Do not use attachments not recommended by the manufacturer. Never drop or insert any object into any opening. Do not allow animals on or near your exercise elliptical.
appendix a Appendix A Maximum Heart Rate and Target Heart Rate Z8/Z8m Elliptical Owner’s Guide 129
Appendix A TARGET HEART RATE CHART APPENDIX A Z8/Z8m Elliptical Owner’s Guide 131
APPENDIX A Appendix A 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. CHECK WITH YOUR PHYSICIAN Robert Robergs, editor of the prestigious Journal of Exercise Physiology, conducted a study in 2002 of the maximal heart rate equation 220 - age. He found this equation "has no scientific merit for use in exercise physiology and related fields.
appendix b Appendix B Maximal Oxygen Uptake and METs Z8/Z8m Elliptical Owner’s Guide 135
Appendix B VO2MAX Maximal oxygen uptake, or VO2max, is considered the best single measurement of cardiovascular fitness. It represents the peak rate of your body's oxygen consumption capability, which is important because this is one of the two biggest factors in endurance performance. (The other big endurance factor is the lactate threshold, which is the exercise level at which blood lactate begins to accumulate above resting levels.
Appendix B METs are defined as the ratio of the current body energy expenditure rate compared with basal metabolic rate (BMR): METs = (VO2 rate of current state) / 3.5 APPENDIX B where 3.5 represents BMR. VO2 (oxygen uptake) and 3.5 are in units of ml/kg/minute of oxygen consumed by the body. This oxygen consumption rate corresponds to about 72 calories per hour for a 150-pound person.
appendix c Appendix C Details on How the Z8/Z8m Elliptical Controls Your Exercise Intensity Z8/Z8m Elliptical Owner’s Guide 141
Appendix C As you ride the Z8/Z8m Elliptical, your exercise intensity is POWER AND best measured as the amount of power received by the CONSTANT elliptical from your pedaling. This power is usually expressed TORQUE in watts. The watts measurement is calculated from your pedaling speed (called cadence) multiplied by the amount of resistance on the pedals (called torque). (See Feynman, Lectures on Physics, 1971.
Appendix C Constant torque is used in a modified way in Elliptical Mode. In addition to constant resistance for a given "gear," additional torque is applied to simulate wind and road resistance, as well as to compensate for different body weights. Personal Power was initially designed to vary workload at a 1:1 ratio with body weight, just like a METs-based exercise prescription.
appendix d Appendix D American College of Sports Medicine Position Stand on Exercise and Fitness Z8/Z8m Elliptical Owner’s Guide 147
Appendix D In 1998, the American College of Sports Medicine completed their most important position stand, titled, "The recommended quantity and quality of exercise for developing and maintaining cardiorespiratory and muscular fitness in healthy adults." The ACSM is recognized as the premier authority in this area, so this document describes the current consensus among exercise physiologists and coaches.
APPENDIX D Appendix D Training should be three to five days per week at between 55% and 90% maximum heart rate. Deconditioned individuals should stay between 55% and 64%. Total duration of training should be between 20 and 60 minutes, with the time varying inversely with intensity. High-intensity, short duration exercise is generally only recommended when training for non-athletic competition.
appendix e Appendix E Specifications Z8/Z8m Elliptical Owner’s Guide 153
Appendix E SPECIFICATIONS Workload Range: 30 – 600 watts. Weight: 360 pounds. Maximum User Weight: 350 pounds. Workload Control System: self-generating electromagnetic braking. APPENDIX E Specifications and operation subject to change without notice.
bibliography Bibliography References and Selected Readings Z8/Z8m Elliptical Owner’s Guide 157
Bibliography REFERENCES American College of Sports Medicine, ACSM's Guidelines for Exercise Testing and Prescription. 6th edition. Philadelphia: AND Lippincott Williams & Wilkins, 2000. BIBLIOGRAPHY Feynman, Richard P., The Feynman Lectures on Physics. Original edition. Boston: Addison Wesley, 1970. ISBN: 0201-02115-3. Huszar, Robert J., Basic Dysrhythmias. Third Edition. St. Louis, Missouri: Mosby, 2002. McArdle, William D., Katch, Frank I., and Katch, Victor L., Exercise Physiology, 5th edition.
Bibliography Robergs, Robert A. and Landwehr, Roberto. (2002) The Surprising History of the "HRmax = 220 - age" Equation. Journal of Exercise Physiology, 5(2). ISSN 1097-9751.2 Article URL: Journal URL: Swain, David P. and Leutholtz, Brian C., Metabolic Calculations - Simplified. Baltimore: Williams & Wilkins, 1997. Tufte, Edward R, Visual Explanations. Chesire, Connecticut: Graphics Press, 1997. Whitmore, Jack H.
