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Table of Contents
1 - Quick Start 2 - Riding Your 3 - The Display
Elliptical
It’s easy to use your Describes each key
Basic operation of
new elliptical. and data display
everything except the
feature.
console.
p pa ag ge e 3 3 p pa ag ge e 7 7 p pa ag ge e 1 15 5
4 - Manual and 5 - Heart Rate 6 - Creating an
Pre-Set Programs Control Exercise Plan
Details on basic Foolproof heart rate
Advice on using your
exercise modes. feedback workouts.
elliptical in a
rewarding exercise
program.
p pa ag ge
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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 CHAPTER 2: Riding Your Elliptical CHAPTER 3: The Display CHAPTER 4: Manual and Pre-Set Programs CHAPTER 5: Heart Rate Control CHAPTER 6: Designing an Exercise Program CHAPTER 7: Care and Maintenance CHAPTER 8: Important Safety Instructions CHAPTER 9: Elliptical Specifications Z5 Elliptical Owner’s Guide 3
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QUICK START Just Get on and Ride! QUICK START The best way to learn to use the Z5 Elliptical is to keep JUST GET ON pressing keys to see what happens — explore it at your own AND RIDE! pace. REMEMBER: the Z5 elliptical must be plugged into a wall outlet using the supplied wall transformer. The power input jack is located in the rear of the elliptical. The Z5.1 elliptical is self-powering, so it does not have a power cord. Begin pedaling to start up the Z5.1 elliptical. (The Z5 STARTING UP disp
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chapter two Riding Your Elliptical In This Chapter: Getting Comfortable Using Your Heart Rate to Exercise Using the Chest Strap Using Contact Heart Rate Getting the Best Results Possible CHAPTER 1: Quick Start CHAPTER 2: Riding Your Elliptical CHAPTER 3: The Display CHAPTER 4: Manual and Pre-Set Programs CHAPTER 5: Heart Rate Control CHAPTER 6: Creating an Exercise Plan CHAPTER 7: Care and Maintenance CHAPTER 8: Important Safety Instructions CHAPTER 9: Elliptical Specifications Z5 Elliptical
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RIDING YOUR ELLIPTICAL Getting Comfortable RIDING YOUR ELLIPTICAL Set your weight before every workout. This SETTING YOUR Variations in human allows the Z5 Elliptical to control your WEIGHT exercise efficiency are workout more effectively. another potential source of error, with The body weight setting does not affect the differences of plus or calorie expenditure calculation. Unlike minus 10% common treadmills or other weight-bearing in the population. exercises, calories burned during exercis
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Using the Exercise Arms RIDING YOUR ELLIPTICAL You have three hand and arm options when exercising: USING THE EXERCISE Use the upper-body exercise arms. ARMS 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 well- balanced and your arm motion is comfortable. Grip the handles with a relaxed, not tight, grip. You can use the exercise arms
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RIDING YOUR ELLIPTICAL Other Options RIDING YOUR ELLIPTICAL Use the balance bar. Again, grasp the handles with a relaxed grip. 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. 11 Z5 Elliptical Owner’s Guide
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Monitoring Your Heart Rate RIDING YOUR ELLIPTICAL 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. The Z5 Elliptical can monitor your heart rate using a chest MONITORING strap that transmits your heart rate to the elliptical via radio. YOUR HEART RATE Although your elliptical functions fine without using t
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RIDING YOUR ELLIPTICAL Chest Strap Use RIDING YOUR BIKE When you wear a Polar® or compatible transmitter strap, the CHEST STRAP elliptical will display your heart rate as a digital beats-per- HEART RATE minute (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 An average 30-year-old line (see picture below). Women should might have a resting heart be careful to pl
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chapter three The Display In This Chapter: Your Display The Upper Panel The Lower Panel CHAPTER 1: Quick Start CHAPTER 2: Riding Your Elliptical CHAPTER 3: The Display CHAPTER 4: Manual and Pre-Set Programs CHAPTER 5: Heart Rate Control CHAPTER 6: Creating an Exercise Plan CHAPTER 7: Care and Maintenance CHAPTER 8: Important Safety Instructions CHAPTER 9: Elliptical Specifications Z5 Elliptical Owner’s Guide 15
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THE DISPLAY Your Display THE DISPLAY The elliptical display has two jobs: to let you control the YOUR DISPLAY elliptical 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 17 Z5 Elliptical Owner’s Guide
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The Upper Panel THE DISPLAY 18 Z5 Elliptical Owner’s Guide THE DISPLAY Watts: The amount of mechanical power the elliptical is receiving from Distance: an estimate of your Time: The amount of time your exercise. This is not the same walking or running distance for remaining in your workout. as the amount of power your body a comparable amount of If you press , this is using, since the average person calories expended.* becomes elapsed time: how is only about 20% efficient at long you've been wor
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THE DISPLAY The Lower Panel THE DISPLAY 19 Z5 Elliptical Owner’s Guide Pre-set Programs: Selects Heart Rate Control: desired program profile. Selects Constant Heart Rate Control. If already in a workout, selects Cruise Control HRC. Numeric: Used for Random: Generates data entry in workout a different program setup. During a profile each time workout, used to change workload by entering a numeric value and pressing . Start: Starts a workout Clear: Zeros-out current data entry. Enter: Accepts the
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