True Fitness Z5 User's Manual
Contents
1. fo E Z5 Bike Owner s Guide 31 HRC Options and Information HEART RATE CONTROL The Z5 Bike has two types of heart rate control TYPES or HRC 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 your current heart rate as your target by pressing a single key Remember to check with your physician before beginning any MAXIMUM exercise program She can help determine an appropriate HEART RATE target heart rate Medications often affect heart rate AND TARGET HEART RATE i e a E Z e S lt an a lt lu 25 a 32 Z5 Bike Owner s Guide Target Heart Rate Chart HEART RATE CONTROL ARGET HEART i H n li Ms 3 8 RATE CHART Bu Ss Bs 3 Bs Sms Ss ams a e BE 5 BEN MMs dos ame HA ame HA ams 3 Sos 8 Wda ey HESH Z5 Bike Owner s Guide E AGE a m gt a 4 ES 34 m O e e rm l e o E zZ e lt an a a lt Lu a5 34 Heart Rate Control Programs HEART RATE CONTROL Constant HRC is the best known type of HRC and is the CONSTANT easiest to use The bike will gradually raise your heart rateso HRC 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 usual2. LU TRL 1 Quick Start N Its easy to use your new bike page 3 4 Manual and gt Pre Set Programs Details on basic exercise modes C page 21 vy 2 Riding Your Bike Basic operation of everything except the console page 7 5 Heart Rate Control Foolproof heart rate feedback workouts Table of Contents 3 The Display gt Describes each key and data display feature page 15 6 Creating an gt Exercise Plan Advice on using your bike in a rewarding exercise program Ne page 37 e T Careand Maintenance Keeping your bike in the best shape q page 49 8 Important Safety Instructions Be sure to familiarize yourself with this section page 53 9 Bike N Specifications Operational and physical attributes of your bike q page 59 E Z5 Bike Owner s Guide chapter one Quick Start In This Chapter Just Get on and Ride Starting Up Change Workouts Any Time You Want Pausing Your Workout Change the Data Display CHAPTER 1 Quick Start HAPTER 2 Riding Your Bike HAPTER 3 The Display HAPTER 4 Manual and Pre Set Programs HAPTER 5 Heart Rate Control HAPTER 6 Designing an Exercise Program HAPTER 7 Care and Maintenance HAPTER 8 Important Safety Instructions HAPTER 9 Bike Specifications 9909909090 Z5 Bike Owner s Guide 3 Just Get
3. 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 m 46 Z5 Bike Owner s Guide chapter seven HAPTER 2 a APTER 4 APTER 5 E HAPTER 8 HAPTER 9 9 9 9 9 9 9 9 9 9 Care and Maintenance In This Chapter How to Care for Your Bike HAPTER 1 Quick Start Riding Your Bike APTER 3 The Display anual and Pre Set Programs Heart Rate Control HAPTER 6 Creating an Exercise Plan HAPTER 7 Care and Maintenance mportant Safety Instructions Bike Specifications Z5 Bike Owner s Guide 49 Keeping Your Bike Clean CARE AND MAINTENANCE How TO CARE Your Z5 Bike doesn t require any routine maintenance not FOR Your Bike 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 e gt D m gt z 2 m z gt z 6 m Weekly Wipe down your Z5 Bike once a week with a water dampened soft cloth On the contact heart rate pads use a glass cleaning solution 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 Expert service and maintenance at a rea
4. SIJIN JNOA ESLJWAL x 569u peo Iep d no dH x UOosJad punod osT e HERE NoyJ0m pejosjas uy souoje9 segojeo snem 997 HOM SUL 9497 MOM x Wdq enultu Jad siesq x Je OS no ul 938Y pey x JOMOd BoIUBYJEOW BUNBJEUIB SUIYJOM U3Saq 9A NO guo je 1u 191JJ9 07 1noqe AjUO SI x 9MIQ peos Joopyno MOY aun pasdeja s uuoo q uos ad agejane au sou s BUISN SI ue uo pajanen aney si a a ssoud nok y Apog Jnok Jamod jo junowe ay se PINOM NOK 124 MOU JO nOyJOM JNO ul BUIUICUIS ojewnse Uy 99UBISIQ oun JO junoue SU FOWL Z5 Bike Owner s Guide 18 The Lower Panel THE DISPLAY THE DISPLAY Anua ejep jueuno ay s1devoy 191u3 Anjue ejep UNI 1N0 5019Z MBaIJ 3uissald pue anjea ouounu e 3ulajua Aq peopyJom e8ueyo 0 pasn mnoyom e guung das NOYyJOM ui Anue eIep JO p SN 9MIQUINN qoajas aFINIT qosou sizo YO OHH Ionuoo asinig s10o as Anoyjom E ul Apeay e J onuog o18y He H Jue1suog s109 asg 044U09 9J2Y JILIH umop play ji yeada sAoy umop pue dn peoy om sisn py peop MoM eiiyoJd We4301d pouisep S 09 98S sulpigoid 198 94d INOYJOM e SUEIS BIS oun yore liJo d wes3o1d juosoyyip e s9 8 9U95 WOPpuey 19 Z5 Bike Owner s Guide chapter four Manual and Pre Set Programs In This Chapter How These Modes Work Program Profiles How Your Bike Controls Your Workout HAPTER 1 Quick Start HAPTER 2 Riding Your Bike HAPTER 3 The Dis
5. 909009 399999999 9999990099099 99999990999909090 9090000099990090090909 C V Workout 9 2 y 2 999939999999 9999999990909 9999999999999 9999999999999990090 PROGRAMS W 2 Lu a A Q z lt lt 2 Zz lt Weight Loss za Z5 Bike Owner s Guide Program Profiles MANUAL AND PRE SET PROGRAMS 2 2 J 9 2 2 000000000 939993999999 9999999999090 Hill Interval U ps e e Es gt 7 135 344 GNV IVANVIA Z5 Bike Owner s Guide E PROGRAMS Lu 2 Lu A Q z lt a lt 2 lt 26 MANUAL AND PRE SET PROGRAMS 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 level in a workout program the Z5 Bike will keep your exercise intensity constant no matter how fast you pedal Technically this kind of workload control is called constant power How Your Bike Controls Your Workout For comfort reasons if your pedaling speed goes below 55 rpm the Z5 Bike reduces the resistance on the pedals so they won t feel like they are locking up How THE Z5 BIKE CONTROLS YOUR EXERCISE m Z5 Bike Owner s Guide chapter five l Heart Rate Control In This Chapter Constant HRC HRC Options and Information Target Heart Rate Chart Heart Rate Control Pro
6. ay from heated surfaces Never operate this exercise bike 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 n these cases the exercise bike should be examined by a qualified service technician Z5 Bike Owner s Guide 55 Review for Your Safety IMPORTANT SAFETY INFORMATION 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 manufacturer Never drop or insert any object into any opening Do not allow animals on or near your exercise bike Use the exercise bike indoors only Never use your exercise bike near water or while wet Using the exercise bike around a pool hot tub or sauna will void the warranty gt Bou lt Z ne F gt lt Y ESE 5 YQ x Do not operate where aerosol spray products are being used or where oxygen is being administered Allow only trained personnel to service this equipment Avoid the possibility of bystanders being struck or caught between moving parts by making sure that they are out of reach of the exercise bike while it is in motion Allow only one person at a time on your machine 56 Z5 Bike Owner s Guide chapter nine Bike Specifications In This Chap
7. d to be as efficient as possible but use your own judgement in the comfort efficiency tradeoff Lu m a gt ag Most riders will find a comfort efficiency sweet spot at a PEDAL pedal cadence around 80 rpm More serious riders desiring CADENCE maximum performance typically pedal at around 100 rpm For electromechanical and safety reasons the bike will not provide the fully requested workload when your pedal cadence falls below 55 rpm It will however accurately display the workload it does provide Breathe in a regular and relaxed manner Many exercisers do BREATHING 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 m 10 Z5 Bike Owner s Guide Using the Chest Strap RIDING YOUR BIKE SS MONITORING The Z5 Bike can monitor your heart rate using a chest strap Your HEART that transmits your heart rate to the bike via radio RATE Although your bike functions fine without using the heart rate monitoring feature this kind of monitoring gives you valuable feedback on your effort level Chest strap monitoring also allows you to use Heart Rate Control which is the most advanced exercise control system available z fa ay w m Z5 Bike Owner s Guide 11 Getting the Best Results Possible RIDING YOUR BIKE When you wear a Polar or compatible t
8. e will help you change your body WEIGHT 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 e 2 gt D gt m gt m pe D m 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 Z5 Bike Owner s Guide 45 A Sports Training Program CREATING AN EXERCISE PLAN When you are training to improve strength and performance SPORTS TRAINING Exercise four to five days a week Alternate exercise days and intervals of hard to very hard exercise with easy to moderate exercise Lu n O Lu x Lu Z lt z E lt lu x S 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
9. grams Important Points About HRC HAPTER 1 Quick Start HAPTER 2 Riding Your Bike HAPTER 3 The Display HAPTER 4 Manual and Pre Set Programs HAPTER 5 Heart Rate Control HAPTER 6 Creating an Exercise Plan HAPTER 7 Care and Maintenance HAPTER 8 Important Safety Instructions HAPTER 9 Bike Specifications Z5 Bike Owner s Guide E 000000000 Constant HRC HEART RATE CONTROL CONSTANT True s heart rate control HRC workout lets the bike monitor HRC 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 level It reflects differences in your physical condition how tired you are the comfort of the workout environment even your diet and emotional state Thus using heart rate to control workload takes the guesswork out of your workout settings 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 bike 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 You need to wear a heart rate monitoring chest strap to use heart rate control See the Monitoring Your Heart Rate section in Chapter 2 for a guide to proper usage 2E m gt a 4 E 4 m O 2 2
10. ike Owner s Guide 7 2999990099 gt U Getting Comfortable SETTING YOUR Set your weight before every workout This WEIGHT allows the Z5 Bike to control your workout SEAT ADJUSTMENT UPRIGHT BIKE SEAT ADJUSTMENT more effectively The body weight setting does not affect the calorie expenditure calculation Unlike treadmills or other weight bearing exercises calories burned during exercise RIDING YOUR BIKE Variations in human exercise efficiency are another potential source of error with differences of plus or minus 10 common in the population biking does not change with different body weights knee is slightly bent While standing next to the bike pull out the seat adjust knob and lower the seat to the lowest position Next get onto the bike with one leg fully extended in a pedal supporting most of your weight Grasp the horn of the seat and pull it up under you to a snug fit letting the ratcheting mechanism lock the knob and pin in place Adjust the seat so that when your leg is fully extended with your feet in the pedals your Z5 Bike Owner s Guide z S gt w m Using Your Heart Rate During Exercise RIDING YOUR BIKE FooT POSITION 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 encourage
11. 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 five beats per minute or more so avoid talking as much as possible Maintain a smooth walking or running motion Two users wearing the same kind of transmitter at the same time and in close proximity may cause false heart rate display readings 2E m gt a 4 E 34 m O 2 2 fo E Z5 Bike Owner s Guide 35 chapter six L Creating an Exercise 290000000 gt U ER 8 ER 9 Program In This Chapter The FIT Concept Defined Utilizing the F I T Concept Beginning Your F I T Program Establishing and Maintaining Fitness Weight Management A Sports Training Program TER 1 Quick Start TER 2 TER 3 The Display TER 4 TER 5 HAPTER 6 Creating an Exercise Plan HAPTER 7 Care and Maintenance HAPT HAPT Riding Your Bike anual and Pre Set Programs Heart Rate Control mportant Safety Instructions Bike Specifications Z5 Bike Owner s Guide E WHAT IS THE The workout portion of your exercise program consists of FIT CONCEPT The F I T Concept Defined CREATING AN EXERCISE PLAN three major variables Frequency Intensity and Time requency How Often You Exercise You should exercise three to five times a week to improve
12. ly have to be reduced to keep you at a steady target heart rate Cruise Control is the simplest way to enter Constant HRC CRUISE training While in manual or any program you can enter CONTROL 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 Remember you must be wearing a chest strap and your heart rate should be displayed in the Heart Rate window To change your target heart rate press Heart Rate Control Edit the target using ED EY or numeric keys and press ENTER select d Z5 Bike Owner s Guide 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 If communication is lost for 30 seconds the bike will exit the HRC workout into a manual workout The transmitter strap sends a low level radio signal to the bike so interference from other radio and sound waves including everything from cordless telephones to loudspeakers is possible The good news is that this interference is usually quite brief If you continue to have
13. nce and balanced strength throughout your body DETERMINING Calculate your maximum heart rate as a first step in YOUR NEEDS developing your fitness program One formula to calculate average maximum heart rate for one minute is 220 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 College of Sports Medicine ACSM suggests 55 to 65 for lower conditioned users 75 to 80 for moderately conditioned users and up to 90 for well conditioned users Z5 Bike Owner s Guide 41 Beginning Your F I T Program CREATING AN EXERCISE PLAN 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 Lu EL O a Lu x Ly Zz lt E lt Lu x S The age adjusted target heart rates indicated in the chart in Chapter 5 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 i
14. ntensity target heart rate zone appropriate for your age and condition before beginning any exercise program Warm Up Slow and Deliberate Exercise BEGINNING YOUR You are not warmed up until you begin to perspire lightly and EXERCISE breathe deeper Warming up prepares your heart and other PROGRAM muscles for more intense exercise and helps you avoid premature exhaustion Start slowly exploring different workloads until you can comfortably sustain your exercise level 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 42 Z5 Bike Owner s Guide Your F I T Program Continued CREATING AN EXERCISE PLAN 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 e Es E D gt m gt m be D m 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 continu
15. on and Ride Quick START A oo Just GET ON The best way to learn to use the Z5 Bike is to keep pressing AND RIDE keys to see what happens explore it at your own pace REMEMBER the bike must be plugged into a wall outlet using the supplied wall transformer The power input jack is located on the lower right side of the bike O e A cf gt w STARTING UP Begin pedaling The display will wake up and prompt for your weight workout selection and workout time Enter your workout parameters and press ED or immediately press ED for a quick start into a manual workout At any time during your workout change workouts by pressing a program key CHANGE Workouts AT ANY TIME PAUSING YOUR The bike will retain your workout data for about 15 seconds WORKOUT after you stop pedaling CHANGE THE Press the Change Display key to change the workout data DATA DISPLAY display Z5 Bike Owner s Guide 5 chapter two l Riding Your Bike In This Chapter Getting Comfortable Using Your Heart Rate to Exercise Using the Chest Strap Using Contact Heart Rate Getting the Best Results Possible HAPTER 1 Quick Start HAPTER 2 Riding Your Bike HAPTER 3 The Display HAPTER 4 Manual and Pre Set Programs TER 5 Heart Rate Control HAPTER 6 Creating an Exercise Plan HAPTER 7 Care and Maintenance HAPTER 8 Important Safety Instructions HAPTER 9 Bike Specifications Z5 B
16. ous 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 Z5 Bike Owner s Guide 43 Establishing and Maintaining Fitness CREATING AN EXERCISE PLAN If you can sustain 12 but not 20 continuous minutes of ESTABLISHING exercise in your target heart rate zone AEROBIC FITNESS Exercise three to five days a week Rest at least two days per week Lu n O a Lu x Lu Zz lt z E lt lu x S 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 If you can sustain 20 continuous minutes in your target heart MAINTAINING rate zone begin to increase the length and intensity of your AEROBIC workout FITNESS 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 m 44 Z5 Bike Owner s Guide Weight Management CREATING AN EXERCISE PLAN _ MANAGING Consistent aerobic exercis
17. play HAPTER 4 Manual and Pre Set Programs PTER 5 Heart Rate Control PTER 6 Creating an Exercise Plan HAPTER 7 Care and Maintenance P p TER 8 Important Safety Instructions TER 9 Bike Specifications QOQOQQQOGOQOQQ gt Z5 Bike Owner s Guide 21 How These Modes Work MANUAL AND PRE SET PROGRAMS J MANUAL Mope 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 pedals locking up PRE SET Three different preset programs are available PROGRAMS C V Workout with the workload gradually rising until you reach the middle of your workout time then gradually decreasing to the end Weight Loss with a warmup stage increasing to a steady state workload for the majority of the workout then a cool down at the end Hill Interval with four work intervals separated by four rest intervals The Random program creates a different program profile each time you press the key Sixteen different levels are available to change the difficulty of a program The workload intensities expand and contract depending on the level u pa e D gt n 135 344 GNV IVANVIA Z5 Bike Owner s Guide 23 Program Profiles MANUAL AND PRE SET PROGRAMS PROGRAM 9 PROFILES
18. ransmitter strap the CHEST STRAP bike will display your heart rate as a digital beats per minute HEART RATE bpm readout MONITORING The transmitter strap should be worn Examples of Heart Rates directly against your skin about one Found in Daily Life inch below the pectoral muscles breast 4n LIE Cat line see picture below Women should might have a resting heart be careful to place the transmitter rate when sitting totally a still for several minutes of below their bra line 65 During hard exercise that can be sustained for 10 to 15 minutes it might be around 140 continuous ly A maximum heart rate that requires maximal exercise for several min utes to attain is 185 Lu m a q gt ag A 30 year old in good shape might have a rest ing heart rate near 55 and might exercise for 20 minutes at a heart rate of 160 A world class distance run ner or professional cyclist might have a resting heart rate near 45 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 m 12 Z5 Bike Owner s Guide chapter three The Display In This Chapter Your Display The Upper Panel The Lower Panel HAPTER 1 Quick Start HAPTER 2 Riding Your Bike HAPTER 3 The Display APTER 4 Manual and Pre Set Programs APTER 5 Heart Rate Control APTER 6 Creating an E
19. sonable cost are available through your factory trained authorized True Fitness dealer The dealer maintains a stock of repair and replacement parts and has the technical knowledge to meet your service needs Z5 Bike Owner s Guide 51 chapter eight l Important Safety Instructions In This Chapter Review for Your Safety E A A A A A A HA HAPTER 8 Important Safety Instructions HAPTER 9 Bike Specifications Z5 Bike Owner s Guide TER 1 Quick Start TER 2 Riding Your Bike TER 3 The Display TER 4 Manual and Pre Set Programs TER 5 Heart Rate Control TER 6 Creating an Exercise Plan Er Lo jade E U U U U U U U TER 7 Care and Maintenance 2999909000 Review for Your Safety IMPORTANT SAFETY INFORMATION 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 fever Warning to reduce the risk of burns fire and electric shock and injury to persons follow these instructions If the bike is plugged in Danger To reduce the risk of electric shock always unplug it immediately after use and before cleaning Unplug it from the outlet when not in use and before any service is performed A po le 2 z n AL34VS INVIHOdIA Keep the power cord aw
20. ter Physical Specifications HAPTER 1 Quick Start HAPTER 2 Riding Your Bike APTER 3 The Display APTER 4 Manual and Pre Set Programs APTER 5 Heart Rate Control HAPTER 6 Creating an Exercise Plan HAPTER 7 Care and Maintenance HAPTER 8 Important Safety Instructions HAPTER 9 Bike Specifications Yo ar sl C C C C C C C C C Z5 Bike Owner s Guide 59 Physical Specifications SPECIFICATIONS SR SPECIFICATIONS 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 Z5 Bike Owner s Guide SNOILVOISIDAdS 61
21. u x Ly Z lt lt Lu fa S One MFT is the amount of energy your body uses when you re resting If a physical activity has an equivalent of six METs its energy demands are six times that of your resting state The MET is a useful measurement because it accounts for differences in body weight Time 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 40 Z5 Bike Owner s Guide Utilizing the F I T Concept CREATING AN EXERCISE PLAN USING THE The F LT concept is designed to help you begin a program FIT CONCEPT tailored to your needs You may wish to keep an exercise log to monitor your progress e 2 gt D gt m gt m pe D m YOUR FITNESS You can get valuable fitness benefits from your True Bike PROGRAM Using the bike 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 bike will also help you develop added muscle endura
22. xercise Plan HAPTER 7 Care and Maintenance HAPTER 8 Important Safety Instructions HAPTER 9 Bike Specifications E 000000000 EME Z5 Bike Owner s Guide 15 Your Display THE DISPLAY SER ae ros oo 7 Your DispLAy 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 and your workout progress is tracked graphically with the center matrix display AAN WAA 9 e ooo 000 e 08 m Q 72 TU gt lt Z5 Bike Owner s Guide 17 x SPUOJAS BAI J A SIOS om ay Uusem19q UOJ pue y9eq ajeusaye Ajjes yewoine Jo INOY Jad sauo eo 1NOQE SI YOIUM ayes 91 0qejou eseq noA apnjou 1 usaop SIUL A pouinq seuojeo founo sun JNOA jo ajeunse ayey HeH oue siq ENT aowes ay JOU SI SIU OSIDJXO INOA WOUJ BUIAIBD9I SI SHI SY JIMOA jesiueygaw JO Junowe OU SHEM The Upper Panel THE DISPLAY AVIASIQ IHL paAejdsip Bulaq MOU sanjeA y JO SIT ou dn 1431 IIIM pue senjeA woyoq SU 0 sanjeA 0 SPUO99S OM 104 plou pue yNoyJOM JNO do SU Wou 1nope 1 au YOUMS JIM SSOJd les 19470 BY 0 INO yBnouu oi01d peoylom kay Kejdsig 8Ueyo OU BUISSOIdx JO jas uo Wou SINOPB3J eyep pue ssaJgoJd Ino smous sogueuo AejdsIq ogueyj Aeldsiq SS91301d EI
23. your cardiovascular and muscle fitness Improvements are significantly smaller with less frequent exercise e Es gt D gt z m gt m be D m Intensity 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 using your bike at low workloads As you use your bike regularly higher workloads may be more comfortable and more effective If you feel out of breath before you have exercised 12 minutes you are probably exercising too hard 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 Z5 Bike Owner s Guide 39 More F I T Concept Overview CREATING AN EXERCISE PLAN 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 Lu EL O a L
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