York Fitness 3000 User manual

EXERCISES
&
INSTRUCTION
MANUAL
11 / 2002 TWN Product may vary slightly from the item pictured.
3OOO3OOO
MAG CROSSTRAINER

SAFETY GUIDELINES:
Please read and follow the following safety guidelines:
Before beginning any exercise program, you should consult with your doctor.
It is recommended that you undergo a complete physical examination.
,
Read this owner s manual and follow the instructions.
Assemble and operate the YORK 3000 MAG. CROSSTRAINER on a solid, level surface.
Keep the area behind the YORK 3000 MAG. CROSSTRAINER clear.
Always use your YORK 3000 MAG. CROSSTRAINER in adequate space e.g., at least 2 ft.
(60cm) clearance on each side.
Never allow children on or near the YORK 3000 MAG. CROSSTRAINER.
Always check the YORK 3000 MAG. CROSSTRAINER before using it, in particular
make sure all parts are assembled, and nuts and bolts are tightened.
Do not use the YORK 3000 MAG. CROSSTRAINER if the unit is disassembled in any way.
Keep hands away from moving parts.
The weight limit for this product is 225 lbs (100 kgs).
Wear proper workout clothing: Do not wear loose clothing.
Do not wear shoes with leather soles or high heels. Tie all long hair back.
Remove jewellery, rings, chains and pins before exercising.
Do not rock the unit from side to side.
Care should be taken when mounting and dismounting the unit.
Do not place any liquids on any part of the MAG CROSSTRAINER 3000.
,
Do not use any accessories that aren t specifically recommended by the manufacturer,
these might cause injuries or cause the unit to fail.
Always consult your doctor before undertaking any exercise programme.
Work within your recommended exercise level, do NOT work to exhaustion.
If you feel any pain or abnormal symptoms, STOP YOUR WORKOUT IMMEDIATELY.
Consult your physician immediately.
TAKE CARE TO PROTECT CARPETS AND FLOOR in case of leakages.
This product is a machine and contains moving parts which have been greased /
lubricated and could leak.
TAKE CARE TO PROTECT CARPETS AND FLOOR
YORK 3000 MAG. CROSSTRAINER
The YORK 3000 MAG. CROSSTRAINER is designed for the use and enjoyment of the serious
trainer as well as the dedicated user. By following the above precautions and using good
judgement and common sense, you will have safe and pleasurable exercise regimen with the
YORK 3000 MAG. CROSSTRAINER.
CARE AND MAINTENANCE
Use a warm damp cloth with mild detergent
to keep your YORK 3000 MAG. CROSSTRAINER
clean.
TOOLS REQUIRED
The tools enclosed in the carton are two
multi-purpose spanners (which one has a
screwdriver function) and one allen key.
SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.
YORK BARBELL (U.K.) LTD.
CHURCHILLWAY, DAVENTRY,
NORTHANTS, NN11 4YB ENGLAND
TEL: [phone]
FAX: [phone]
E-MAIL: [email protected]
HELP LINE
(8:30am- 4:30pm)
YORK BARBELL (AUST.) LTD.
UNIT 1, LOT2, SWAFFHAM ROAD,
MINTO, N.S.W. 2566AUSTRALIA
TEL: [phone]
FAX: [phone]
E-MAIL: [email protected]
HELP LINE
(8:30am- 4:30pm)

SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.
**
1.
GENERAL
REMOVE ALL THE PARTS OF YOUR MAG. CROSSTRAINER 3000 FROM
THE CARTON AND PLACE THEM ON THE FLOOR CAREFULLY.
ASSEMBLING YOUR MAG. CROSSTRAINER 3000 IS SIMPLE.
FOLLOW THESE INSTRUCTIONS CAREFULLY AND IT SHOULD TAKE
YOU AROUND 15~20 MINUTES.
ASSEMBLY INSTRUCTION
ATTACH THE STABILIZERS
Fix the front stabilizer with moving wheels
to the main frame and secure, using two
carriage bolts, washers and locknuts.
Fix the rear stabilizer to the main frame
and secure,using two carriage bolts,
washers and locknuts.
X2
X2
X2
X2
X2
FRONT
STABILIZER
MOVING WHEEL
REAR
STABILIZER
END CAP
B
A
X2
NOTE: Make sure you fasten the nuts &
bolts securely for your safety and
comfort when exercising.
8502-58
8502-40N
8502-14N
8502-58
8502-40N
8502-14N

SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.
**
2.
ATTACH THE FRONT POST
Rest the front post on the main frame carefully as
shown.
Connect the sensor wire plug to the middle wire socket.
Check middle wire runs up the front post and out
the top - later this will connect to the computer.
Insert the front post to the main frame in position and
secure, using four hex head bolts, spring washers and
washers as shown.
NOTE: TAKE CARE to ensure the middle wire does not
get trapped when you attach the front post to
the main frame.
Fix the plastic cap onto the bolts head.
X4
Attach the tension control to the front post and secure,
using two self tapping screws.
A
FRONT
POST
MAIN
FRAME
B
FRONT
POST
MAIN FRAME
BRACKET
C
D
X4
PLASTIC
CAP
X2
8502-20 8502-13 8502-40N
8502-54
8502-67

SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.
**
3.
A
PEDAL
RIGHT
PEDAL POST
B
RIGHT
PEDAL
POST
C
ATTACH THE PEDAL POSTS
Attach the pedal to the right pedal post and secure,
using two machine screws as shown.
X2
X1
X1
Fix the right pedal post to the right side crank arm
and secure, using one allen head bolt as shown.
Fully tighten the allen head bolt to the crank then
fasten the nut to the allen head bolt protruding
through the crank arm tightly.
This will secure it in place.
Fit the allen key inside the steel tube holder.
This will make it easier to secure the bolts
tightly. It is important these bolts are fully tightened.
CHECK REGULARLY !!
Fit the allen key inside the steel tube holder.
This will make it easier to secure the bolts
tightly. It is important these bolts are fully tightened.
!!CHECK REGULARLY
NOTE:
STEEL TUBE
HOLDER
ALLEN KEY
NOTE: The pedal posts are marked”R”
and “L” (Right & Left).
NOTE: The right pedal post “R” should be threaded on
clockwise. The left pedal post “L” should be
threaded on clockwise.
NOTE:
Repeat the same process for
the left pedal post assembly.
8502-60N
8502-41
8502-42
NOTE: Make sure you fasten the screws securely
for your safety and comfort when exercising.
NOTE:
NOTE: The curved edge of the pedal must be fixed
faces outwards.
NOTE:
CURVED EDGE OF
PEDAL FACES
OUTWARDS

SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.
**
5.
A
B
MIDDLE
WIRE
C
COMPUTER
FRONT
POST
ATTACH THE COMPUTER
Insert two batteries (AA size 1.5V) into the
compartment in the back of the computer
Connect the computer wire to the middle wire
that runs inside the front post.
Slide the computer wire down the front post then
slide the computer onto the bracket on the front
post until it click into position.
NOTE: TAKE CARE to ensure the computer wire
does not get trapped when you attach the
computer to the front post bracket.
NOTE: TAKE CARE
COMPUTER
WIRE

SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.
**
4.
A
RIGHT
PEDAL
POST
B
RIGHT
HANDLE
BAR
POST
C
RIGHT
HANDLE
BAR
ATTACH THE HANDLE BARS
Fix the right pedal post to the right handle bar
post and secure, using hex head bolt and
locknut as shown.
Attach the right handle bar to the right
handle bar post and secure, using two
machine screws, washers and locknuts.
Repeat the same process for the left handle
bar assembly.
NOTE: The handle bar end caps are marked
,, ,, ,,
,,
R and L (Right & Left).
Fix each handle bar to the matching
handle bar post.
X1
RIGHT
HANDLE
BAR
POST
RIGHT
HANDLE
BAR X2
X2
X2
8502-63 8502-14N
8502-64N
8502-61
8502-05

6.
A
B
HAND
PULSE
SENSOR
ATTACH THE CENTRE BAR
Attach the centre bar to the front post and secure,
using four hex head bolts, washers & nylock nuts
as shown.
Connect the hand pulse sensor plug to socket on
back of computer.
RECHECK THAT ALL THE BOLTS AND NUTS ARE TIGHTENED
SECURELY FOR YOUR SAFETY & COMFORT.
CENTRE
BAR
NOTE: Make sure you fasten the nuts &
bolts securely for your safety and
comfort when exercising.
NOTE:
X4
X4
X4
8502-4N
8502-14N
8502-40N
FRONT
POST
CCOMPUTER
HAND
PULSE
SENSOR
PLUG
FRONT
POST
NOTE: TAKE CARE to ensure the hand pulse sensor
wires does not get trapped when you attach the
centre bar to the front post.
NOTE: TAKE CARE
SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.
**

SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.
**
B
CCOMPUTER
FRONT
POST
A
PULSE
SENSOR
CABLE
PLUG
HOW TO REMOVE THE COMPUTER
Detach the pulse sensor cable plug.
Push in the tab and at the same time slide
the computer off the metal bracket.
Disconnect the computer wire.
Be careful not to drop the middle wire down
the inside of the front post.
TIP: Fix the wire to top of post with tape.

DESCRIPTION
N

PARTS LIST
KEY NO. PART NO. Q'TY(PCS) DESCRIPTION
18502-01 1MAIN FRAME
28502-02 2CRANK
2C 8502-2C 2CRANK ARM END CA
P
3N 8502-3N 2HEX HEAD BOLT (M8 x 25mm)
4N 8502-4N 4BOLT (M8 X 75mm)
58502-05 6NYLOCK NUT (M6 X 1)
68502-06 1DRIVE BELT PULLEY WHEEL
78502-07 2BEARING (20mm)
88502-08 2WASHER (20mm)
98502-09 1C RING (20mm)
10 8502-10 1DRIVE BELT
11 8502-11 1FLYWHEEL
12 8502-12 2BEARING (6000Z)
13 8502-13 4SPRING WASHER (8mm)
14N 8502-14N 14 NYLOCK NUT
15 8502-15 1NUT (M10 / t = 8mm)
16 8502-16 1SPOCKET SHAFT
17 8502-17 2EYE BOLT (M6 X 1 X 35mm)
18 8502-18 2TENSION BRACKET
19 8502-19 2FLANGE NUT (M
10 X 1.25)
20 8502-20 8BOLT (M8 X 16mm)
21 8502-21 2BUSHING
22 8502-22 1TENSION CONTROL
23N 8502-23N 4BOLT (M4 X 25mm)
24N 8502-24N 2HAND PULSE SENSOR TOP COVER
25N 8502-25N 2HAND PULSE SENSOR BOTTOM COVER
26 8502-26 2SLIDE END CAP
27 8502-27 2FIXING PIN
28 8502-28 1MAGNET
29 8502-29 1SENSOR WIRE
30 8502-30 1MIDDLE WIRE
31 8502-31 1RIGHT SHROUD
32 8502-32 1LEFT SHROUD
33 8502-33 1FRONT STABILIZER
34N 8502-34N 2PEDAL (R&L)
35 8502-35 1REAR STABILIZER
36N 8502-36N 1PEDAL POST (R)
37N 8502-37N 1PEDAL POST (L)
38 8502-38 1RIGHT PEDAL POST CONNECTOR
39 8502-39 1LEFT PEDAL POST CONNEC
TOR
40N 8502-40N 12 WASHER

KEY NO. PART NO. Q'TY (PCS) DESCRIPTION
41 8502-41 2SHAFT BOLT (9/16"
- 20 X 3 9/16")
42 8502-42 2NUT (9/16" -20)
43 8502-43 2HANDLE BAR POST
44 8502-44 2PLASTIC BUSHING
45 8502-45 2PLASTIC BUSHING
46 8502-46 2BUSHING COVER
47 8502-47 2MACHINE SCREW (M6 X 25mm)
48 8502-48 1RIGHT HANDLE BAR
49 8502-49 1LEFT HANDLE BAR
50 8502-50 2FOAM GRIP
51 8502-51 2END CAP
52N 8502-52N 1FRONT POST
53N 8502-53N 1COMPUTER
54 8502-54 4HEX HEAD BOLT END CAP
55 8502-55 2MOVING WHEEL
56 8502-56 2STABILIZER END CAP
57 8502-57 4PEDAL POST END CA
P
58 8502-58 4CARRIA
GE BOLT (M8 X 1.25 X 60MM)
59 8502-59 1MACHINE SCREW (M5 X 20mm)
60N 8502-60N 4BOLT (M8 X 25mm)
61 8502-61 4WASHER (6mm / t = 1mm)
62N 8502-62N 2MACHINE SCREW
63 8502-63 2HEX HEAD BOLT (M8 X 45mm)
64 8502-64 4MACHINE SCREW (M6 X 35mm)
65 8502-65 2LOWER HANDLE BAR POST
67 8502-67 2SCREW (M4 X 12mm)
68 8502-68 1SCREW (M4 X 25mm)
69 8502-69 5SCREW (M5 X 32mm)
70 8502-70 2NYLOCK NUT (M10 X 1.25)
71N 8502-71N 1CENTRE BAR
72N 8502-72N 2END CAP
73N 8502-73N 2WASHER (10mm / t = 2mm)

STRETCHING
EXERCISES
CALF STRETCH
Take leg back ensuring toe point in directly
forward. Rest hands on thigh. Hold for 8-10
seconds or until muscle eases.
HAMSTRING STRETCH
Holding back of thigh with leg straight, gently
ease leg towards chest hold and increase
stretch gently. This stretch can be developed
slowly 20-30 seconds.
TRICEP STRETCH
Engage abdominals and drop fingers down back
pressing gently on fleshy part of arm until stretch
is felt in tricep area. Avoid arching back.
ABDOMINAL STRETCH
Lengthen and gently lift upper body keeping
head in line until stretch felt. Hold for 8-10
seconds.
PECTORALS
Lace fingers and with abdominals
pulled firmly in and knees slightly
bent ease arms away from you.
Hold for 8-10 seconds or until
muscle eases.
QUADRICEPS STRETCH
With one hand, hold lace of shoe, knees together,
stand tall with abdominals engaged. Squeeze
hips slightly forward to increase the stretch.
Hold for 8-10 seconds or until muscle eases.
GLUTEALS
Cross one ankle over opposite knee, using
hands lift leg off floor to increase stretch if
necessary. Hold for 8-10 seconds.
DELTOID STRETCH
Take arm across body at shoulder height. Press
gently on fleshy part of arm above elbow until
you feel a stretch in shoulder area. Hold for
8-10 seconds.
CAT STRETCH
Starting with a neutral not arched spine lift back
up towards ceiling hold for 8-10 seconds return
to neutral spine.
INNER THIGH & LOWER BACK STRETCH
Sit with soles of feet together. Sit tall and gently
lean forwards until a stretch is felt. Hold of 8-10
seconds.
SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.
**

BEFORE EXERCISING CHECK:
You have adequate space ie. at least 2ft. (60cm) clearance on
each side.
Check all bolts and locking pins are secured and
not protruding. In particular check all the bolts and pins for
wear, replace doubtful parts before using the equipment.
Always use your elliptical trainer on a flat, level, solid surface.
Always work within your exercise level, do not work to exhaustion.
If you feel pain or unwell STOP YOUR WORKOUT IMMEDIATELY.
Injuries to health may result from incorrect or excessive training.
Please make sure you have read the safety guidelines.
Product may vary slightly from pictured.
SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.
**
STEPPING ON
Make sure the nearest pedal to you
is downwards. Grasp the handlebars
securely with both hands.
Then step on. (Toes towards the
front of the pedal).
Your body should be centred over
the pedals, always remain in a
vertical, upright position.
TENSION KNOB
Change the level of difficulty of your
workout by adjusting the tension
knob. Begin with low tension. Adjust
resistance to intensify your workout
according to your personal fitness
level.
FORWARD ELLIPTICAL MOTION
Tones quadriceps, buttocks, lower
abdominal, hips and thighs.
Select a lead foot and press down
in a forward motion. Keep your
knees slightly bent. Make 4 full
cycles slowly then quickly. Repeat
according to exercise intensity.
Maintain a secure grip on handlebars
and keep your feet firmly in position
towards the front of the pedal.
ROUTINE: 4 FORWARD SLOW
4 FORWARD QUICK
REVERSE ELLIPTICAL MOTION
Strengthens hamstrings, lower
buttocks, hips, thighs and calves.
Select a lead foot and press down
in a reverse motion. Keep your
knees slightly bent. Make 4 full
cycles slowly then quickly. Repeat
according to exercise intensity.
Maintain a secure grip on handlebars
and keep your feet firmly in position
towards the front of the pedal.
ROUTINE: 4 REVERSE SLOW
4 REVERSE QUICK
EXERCISE
GUIDE

SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.
**
FORWARD & REVERSE
ELLIPTICAL MOTION
WORKOUT
Select a lead foot and press down in a
forward motion. Keep your knees
slightly bent. Make 2 full cycles slowly
then quickly. Pause - then make 2 full
cycles slowly then quickly in a reverse
motion. Maintain a secure grip on the
handlebars.
ROUTINE: 2 FORWARD SLOW
2 FORWARD QUICK
2 REVERSE SLOW
2 REVERSE QUICK
FORWARD SQUAT/KNEE
BEND WORKOUT
Select a lead foot and press down in a
forward motion. Keep your knees slightly
bent, pedal slowly - whilst pedalling
slowly lower your body (Approx 4 inches
- 10cm) keep your back straight and
vertical. In this position, make 8 full
cycles. Return to normal body position
and make 8 full cycles. Repeat for 4
cycles then 2 cycles.
ROUTINE: 8 FORWARD
(LOWERING YOUR BODY)
8 FORWARD
(NORMAL BODY POSITION)
REPEAT FOR 4 & 2 CYCLES. THEN
TRY THE WHOLE ROUTINE
PEDALLING IN REVERSE MOTION.
EXERCISE
GUIDE cont.i
Product may vary slightly from pictured.
VARY WORKOUTS: As well as the different program to vary your workout you can also
change between the forward and reverse elliptical motion, e.g.,
5 minutes forward then 2 minutes reverse then 5 minutes forward etc.
Vary your workouts and make up new routines.
CAUTION:
When you wish to change direction; slow down until stopped then change direction.
Do not try to suddenly change direction quickly as this will put stress on your knee joint.
STEPPING OFF
- Make sure that the left foot-platform is in the lowest position.
- Whilst grasping the handle bars, make sure your body is centred over both of the pedals.
- Step your right foot off of the left side, behind your left foot and onto the ground.
Vary your workouts and make up new routines.

SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.
**
YORK ELLIPTICAL CROSSTRAINER 3000
COMPUTER INSTRUCTION
INTRODUCTION
Your computer is ideal for monitoring your performance and setting yourself targets.
By measuring your pulse rate you can ensure you exercise within your range.
At the same time you can monitor closely your improving condition and
cardiovascular fitness.
TO START/ Press SET button to activate unit.
The computer will automatically start/stop when you exercise.
RESET: 1. Press RESET to reset each single mode from computer.
2. Press and hold RESET for several seconds to reset all of the target values
in the computer.
SET: Allows you to set the target values for TIME or DISTANCE or CALORIE
& PULSE.
Please make sure computer is in the “ “ status, before using this key
If you hold this key continuously for 2 seconds the digit value will increase
quickly.
MODE: Guides you through each display function.
Your computer will change modes in the following order.
B. FUNCTION BUTTONS
SCAN TIME DISTANCE CALORIE PULSE
STOP
MODEMODE
RECOVERYRECOVERY
SETSET
RESETRESET
STOP
SCAN
RPM
SPEED
TIME
DISTANCE
KM
CALORIES
PULSE
DIST. CAL.TIME
PULSE
SPEED
MAG TRAINER
3OOO

C. SETTING FUNCTIONS
,,
(Max 99:59 MIN). To set timer countdown select TIME using MODE button.
Enter required time target by pressing SET button. (Max 99:00 MIN).
TIME Counting commences when the ELLIPTICAL CROSSTRANER 3000 is active.
SCAN Automatically scans all functions in sequence displaying your progress
without requiring you to press the mode key.
You can set a target time or distance or calories on your computer.
When you start exercising the computer will begin to count down from your
target to zero.
When it reaches zero an alarm will beep.
RECOVERY: The time it takes you to recover after exercise is an indication of your fitness
,, ,,
level. The computer is equipped with RECOVERY to measure your heart
rate recovery time, you can use this feature to compare your recovery rate
over a period of time e.g. When you first start to train and again after a few
weeks training. To make an accurate comparison you should really exercise
at the same speed and load, and for the same amount of time, e.g.,10 minutes
at load 3. For an approximate comparison it is not necessary to put your hands
on the hand pulse sensor during the exercise period. When you finish
exercising, put your hands onto the hand pulse sensors, press “RECOVERY”
and the computer will continue to monitor your pulse. When the computer has
counted down to 0.00 the screen will display a heart rate recovery grade from
F1 to F6 ( F1 being good and F6 poor ).
Press the “RECOVERY” button again to return to main functions.
SPEED Current speed is automatically displayed in KPH, when the
ELLIPTICAL CROSSTRAINER 3000 is in use. (Max 99:9 KPH).
,,
To set target distance select DISTANCE function using MODE button.
Enter desired distance by pressing SET button. (Max 99.95KM).
DISTANCE Distance is automatically displayed in KM, when the 3000 ELLIPTICAL
CROSSTRAINER is in use. (Max 99.99KM).
To set target consumption select “CALORIE” using MODE button.
Enter target calories to be consumed using SET button. (Max 9990 CAL.)
CALORIES Approximate calories consumed is displayed, once the . ELLIPTICAL 3000
CROSSTRAINER is in use. (Max 9999 CAL.)
,, ,, ,,
PULSE When using the PULSE function a is displayed, and your current
(USE THE heart rate is shown.
HAND PULSE
SENOR)
(This data is a rough guide for comparison of different exercise sessions
which can not be used in medical treatment.)
The user may also need to consult a doctor before using this equipment,
the user can set a heart target with this information.
To set target pulse select “PULSE” function using MODE button.
Enter target pulse by pressing SET button. (Max. 240)
SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.
**

SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.
**
HAND PULSE SENSORS
YORK BARBELL (U.K.) LTD.
CHURCHILLWAY, DAVENTRY,
NORTHANTS, NN11 4YB ENGLAND
TEL: [phone]
FAX: [phone]
E-MAIL: [email protected]
HELP LINE
(8:30am- 4:30pm)
YORK BARBELL (AUST.) LTD.
UNIT 1, LOT 2, SWAFFHAM ROAD,
MINTO, N.S.W. 2566AUSTRALIA
TEL: [phone]
FAX: [phone]
E-MAIL: [email protected]
HELP LINE
(8:30am- 4:30pm)
NOTE: 1. When targets / limits have been reached an alarm will sound.
6. Battery spec: 2 AA size.
5. If the display becomes faint, replace the batteries.
4. The mode function will only work when all activity has stopped.
3. The computer is equipped with an auto start / stop devise. It will activate
when you start to pedal and switch off some time after you stop pedalling.
2. Without any signal for 5 minutes, the LCD display will shout off
automatically, with all values reserved. Press any key or start cycling
to reactivate.
Grip the hand sensors normally (NOT TOO TIGHT) during exercise and after a few seconds
the computer will display your pulse reading.
Some people will not be able to obtain an accurate hand pulse reading e.g.due to hand,
skin or variations in circulation.
If you have a problem contact our YORK HELPLINE.
To obtain a pulse reading you must have your left and right hand holding the sensors at the
same time.
LEFT
HAND
PULSE
SENSOR
RIGHT
HAND
PULSE
SENSOR

FITNESS
Many things contribute to fitness and well being but the most important factor is the condition of your
heart and lungs and how efficient they are in delivering oxygen via your blood to your muscles.
Your muscles use this oxygen to provide enough energy for daily activity.
This is called aerobic activity (with oxygen).
When you are fit your heart and lungs work well and efficiently.
This means your heart will not have to work so hard. It will pump a lot fewer times per minute so
reducing the wear and tear on your heart.
This in turn reduces the chances of your suffering heart disease.
Fitness also helps you control your weight and reduces the effects of aging and stress.
You come across the need for fitness continually in everyday life.
When you are fit you can walk briskly up hills and stairs without being too out of breath once at the
top you recover quickly.
As you can see there are great advantages in being fit.
HOW TO IMPROVE YOUR FITNESS
Like any muscle in your body your heart can be strengthened by systematic physical exercise which
requires an increased blood flow and heart rate.
You can measure your heart rate by taking a pulse reading.
Your heart of pulse rate corresponds directly to your exertion level and exercise efficiency.
To improve your fitness in a safe and effective way you need to exercise at a high enough level to
improve your aerobic fitness.
The area between these 2 levels is called the target zone.
It is important to exercise at the right intensity to stay within this zone.
For the best results you should exercise within the target zone and gradually increase the duration.
Ideally you should aim to exercise (within zone) for at least 15-20 minutes continuously,
3-4 times per week.
CAUTION
DO NOT TRY TO DO TOO MUCH TO QUICKLY START GRADUALLY AND BUILD UP.
IF YOU BECOME ILL, IF YOU ARE UNDER DOCTOR CARE, OR OVER 35-40 AND NOT CURRENTLY
TAKING REGULAR EXERCISE THEN WE WOULD ADVISE YOU NOT TO START TO EXERCISE
WITHOUT CONSULTING YOUR DOCTOR.
EXERCISE GUIDE
SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.
**