York Fitness 2100 Exercises & Instruction Manual

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OO

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ELLIPTICAL TRAINER

EXERCISES

&

INSTRUCTION

MANUAL

05 / 2000 TWN

Product may vary slightly from pictured.

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.

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Read this owner s manual and follow the instructions.

Assemble and operate the YORK 2100 ELLIPTICAL TRAINER on a solid, level surface.
Keep the area behind the YORK 2100 ELLIPTICAL TRAINER clear.
Always use your YORK 2100 ELLIPTICAL TRAINER in adequate space e.g., at least 2 ft.
(60cm) clearance on each side.
Never allow children on or near the YORK 2100 ELLIPTICAL TRAINER.
Always check the YORK 2100 ELLIPTICAL TRAINER before using it, in particular make sure
all parts are assembled, and nuts and bolts are tightened.
Do not use the YORK 2100 ELLIPTICAL TRAINER 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 Elliptical Trainer 2100.

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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.

YORK 2100 ELLIPTICAL TRAINER

The YORK 2100 ELLIPTICAL TRAINER 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 2100 ELLIPTICAL TRAINER.

CARE AND MAINTENANCE

Use a warm damp cloth with mild detergent
to keep your YORK 2100 ELLIPTICAL TRAINER
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.

CHURCHILL WAY,
DAVENTRY,
NORTHANTS, NN114YB
ENGLAND
TEL: [phone]
FAX: [phone]
E-MAIL: [e-mail]

HELP LINE
(8:30am- 5:00pm)

YORK BARBELL (S.A.) (PTY) LTD.

P.O. BOX 14012,
WADEVILLE 1422
SOUTH AFRICA
TEL: [phone]
FAX: [phone]
E-MAIL: [e-mail]

HELP LINE
(8:30am- 5:00pm)

YORK BARBELL (AUST.) LTD.

UNIT 1, LOT 2,
SWAFFHAM ROAD,
MINTO, N.S.W. 2566
AUSTRALIA
TEL: [phone]
FAX: [phone]
E-MAIL: [e-mail]

HELP LINE
(8:30am- 5:00pm)

SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.

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1.

GENERAL

REMOVE ALL THE PARTS OF YOUR ELLIPTICAL TRAINER 2100 FROM
THE CARTON AND PLACE THEM ON THE FLOOR CAREFULLY.
ASSEMBLING YOUR ELLIPTICAL TRAINER 2100 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.

SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.

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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

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3.

A

PEDAL

RIGHT
PEDAL POST

FRONT HOLE

B

RIGHT
PEDAL
POST

C

ATTACH THE PEDAL POSTS

Attach the pedal to the right pedal post and
secure, using two machine screws and three
thick washers as shown.

NOTE: Make sure you add two thick washers
with the screw for front hole when
assembling.

X2

X3

X1

X1

Fix the right pedal post to the right side
crank arm and secure, using one allen
head bolt as shown.

,, ,,

NOTE: The pedal posts are marked R

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and L (Right & Left).

Tighten the allen head bolt to the crank
then fasten the nut to the allen head bolt
protruding through the crank arm.
This will secure it in place.

Repeat the same process for the left pedal
post assembly.

,, ,,

NOTE: The right pedal post R should be
threaded on clockwise.

,, ,,

The left pedal post L should be
threaded on clockwise.

SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.

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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

SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.

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5.

A

COMPUTER

FRONT
POST
BRACKET

B

MIDDLE
WIRE

C

COMPUTER

EAR
LOBE
PULSE
SENSOR

ATTACH THE COMPUTER

Attach the computer to the bracket on the
front post as shown.

Connect the middle wire plug into the rear
socket of the computer as shown.

Connect the ear lobe pulse sensor plug to
socket on the side of computer.

RECHECK THAT ALL THE BOLTS AND NUTS ARE TIGHTENED
SECURELY FOR YOUR SAFETY & COMFORT.

DESCRIPTION

PARTS LIST

KEY NO. PART NO. Q'TY(PCS) DESCRIPTION

1 8501-1 1 MAIN FRAME
2 8501-2 2 CRANK
3 8501-3 2 COTTER PIN
4 8501-4 8 THICK WASHER (6mm / t = 2mm)
5 8501-5 8 NYLOCK NUT (M6 X 1)
6 8501-6 1 SPROCKET / SHAFT
7 8501-7 2 BEARING (20mm)
8 8501-8 2 WASHER (20mm)

9 8501-9 1 C RING (20mm)
10 8501-10 1 DRIVE BELT
11 8501-11 1 FLYWHEEL
12 8501-12 1 NUT (M10 / t = 8mm)
13 8501-13 4 SPRING WASHER (8mm)
14 8501-14 10 NYLOCK NUT (M8X1.25)
15 8501-15 1 NUT (M10 / t = 5mm)
16 8501-16 1 SPROCKET SHAFT
17 8501-17 2 EYE BOLT (M6 X 1 X 35mm)
18 8501-18 2 TENSION BRACKET
19 8501-19 2 FLANGE NUT (M10 X 1.25)
20 8501-20 1 BUCKLE
21 8501-21 1 TENSION STRAP
22 8501-22 1 TENSION CONTROL
23 8501-23 1 CABLE STOP BOLT (M5 X 0.8 X 14mm)
24 8501-24 3 NUT (M5 X 0.8)
25 8501-25 1 CABLE CLIP BOLT (M5 X

0.8 X 12mm)

26 8501-26 4 WASHER (5mm)
27 8501-27 1 TENSION SPRING
28 8501-28 1 MAGN

ET

29 8501-29 1 SENSOR WIRE
30 8501-30 1 MIDDLE WIRE
31 8501-31 1 RIGHT SHROUD
32 8501-32 1 LEFT SHROUD
33 8501-33 1 FRONT STAB

ILIZER

34 8501-34 2 PEDAL (R&L)
35 8501-35 2 REAR STABILIZER
36 8501-36 1 PEDAL POST (R)
37 8501-37 1 PEDAL POST (L)
38 8501-38 1 RIGHT PEDAL POST CONNECTO

R

39 8501-39 1 LEFT PEDAL POST CONNECTOR
40 8501-40 8 WASHER (8mm / t = 2mm)
41 8501-41 2 SHAFT BOLT (9/16" - 20 X 3 9/16")
42 8501-42 2 NUT (9/16" -20)

KEY NO. PART NO. Q'TY (PCS) DESCRIPTION

43 8501-43 2 HANDLE BAR POST
44 8501-44 2 PLASTIC BUSHING
45 8501-45 2 PLASTIC BUSHING
46 8501-46 2 BUSHING COVER

47 8501-47 2 MACHINE SCREW (M6 X 25mm)
48 8501-48 1 RIGHT HANDLE BAR
49 8501-49 1 LEFT HAND

LE BAR

50 8501-50 2 FOAM GRIP
51 8501-51 2 END CAP
52 8501-52 1 FRONT POST
53 8501-53 1 COMPUTER
54 8501-54 4 HEX HEAD BOLT END CAP
55 8501-55 2 MOVING WHEEL
56 8501-56 2 STABILIZER END CAP
57 8501-57 4 PEDAL POST END CAP
58 8501-58 4 CARRIAGE BOLT (M8 X 1.25 X 60mm)
59 8501-59 1 MACHINE SCREW (M5 X 20mm)
60 8501-60 1 MACHINE SCREW (M5 X 12mm)
61 8501-61 4 WASHER (6mm / t = 1mm)
62 8501-62 8 HEX HEAD BOLT (M8 X 16mm)
63 8501-63 2 HEX HEAD BOLT (M8 X 45mm)
64 8501-64 8 MACHINE SCREW (M6 X 35mm)
65 8501-65 1 SPACER (L = 2mm)
66 8501-6610 2 ALLEN HEAD BOLT (M10 X 70mm)
67 8501-67 2 SCREW (M4 X 12mm)
68 8501-68 1 SCREW (M4 X 25mm)
69 8501-69 5 SCREW (M5 X 32mm)
70 8501-70 1 FLY WHEEL SHAFT
71 8501-71 1 SPACER (L = 14mm)
72 8501-72 2 NYLOCK NUT (M10 X 1.25)
73 8501-73 2 WASHER (10mm / t = 2mm)

STRETCHING

EXERCISES

WARM UP - COOL DOWN

Before and after exercising spend a few minutes slowly and
gently stretching and warming up.

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SHOULDER STRETCH

Bring one arm across the front of your
body at shoulder level.
Grasp the elbow of the extended arm
and gently pull until you feel a comfortable
stretch in your shoulder: Hold for 10
seconds then repeat with other arm.

CALF STRETCH

Place your hands on your thigh while you
press the heel of the opposite leg behind
you towards the floor. Hold for 10
seconds then repeat with other leg.

THIGH STRETCH

Stand with feet slightly apart (shoulder width).
Bend one leg and grasp your ankle, bring it
up as far as you can comfortably: Hold for
10 seconds then repeat with other leg.

ARM STRETCH

Stand with feet slightly apart
(shoulder width). Raise both
arms above your head.
Link fingers and gently press
upwards with palms up: Hold 10
seconds.

BACK STRETCH

Stand with feet slightly apart
(shoulder width). Grasp hands
behind your back.
Gently pressing away from your
back: Hold for 10 seconds.

HAMSTRING STRETCH

Extend one leg out in front of you.
Remember to keep your knees slightly bent.
Place your hands on the thigh of the opposite
leg to help support your upper body. Bend
forward from the waist until you feel the
stretch in the back of your thigh. Your back
should maintain its natural straight position
and your upper body weight should be
supported by your hands on your bent leg.
Hold this stretch for at least 10 seconds
then repeat with the other leg.

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.

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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

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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.

WORKOUTS: VARY YOUR WORKOUTS
AND MAKE UP NEW ROUTINES.

EXERCISE

GUIDE cont.i

Product may vary slightly from pictured.

SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.

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YORK ELLIPTICAL TRAINER 2100 /
COMPUTER INSTRUCTION

A. INSTRUCTION

Your computer is ideal for monitoring your performance and setting yourself targets.

By measuring your pulse rate you can ensure exercise safely.

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.

B. POWER AND FUNCTIONS

Press the MODE key to alternate between options.
The selected function will be displayed on the screen.

The options are:

SCAN TIME SPEED DISTANCE CALORIES PULSE

The computer will shut off if no signal is received after several minutes.

STOP

SCAN

TMR

SPD

DST

CAL PULSE

K

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PULSE RATE SENSOR

FOR THE BEST RESULTS FOLLOW THESE INSTRUCTIONS:

1.) Remove any earrings etc.

2.) Rub your earlobe around 15 times to increase circulation.

3.) Make sure your ear is dry and keep your hair behind your ear so it dose not interfere.

4.) Clip the sensor to your earlobe as in (Diag. 2)

5.) Use the small clip to attach the wire to your shirt collar or other suitable place.
Allow enough wire spare to move freely without pulling the sensor off your ear. (Diag.3)

CHECK

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Don t clip the sensor near holes pierced in your ear.
Try to avoid excessive vibration of the sensor or the sensor wire as this can lead to
inaccurate results.
If you are wearing a shirt with a collar attach the clothes clip to your collar.
This will help reduce excessive vibration.

CENTRE OF SENSOR

MIDDLE OF EARLOBE

SENSOR

EARLOBE

CLOTHES
CLIP

Clip the centre of the sensor
to the middle of the earlobe.

Clip the clothes clip to your
collar (If you are wearing a
shirt with a collar).

SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.

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C. SETTING FUNCTIONS

You can set a target time or distance 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.

SCAN/ Automatically scans all functions in sequence displaying your progress

without requiring you to press the mode key.

TIME/ Counting commences when the ELLIPTICAL 2100 is active.

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To set timer countdown select TIME using MODE button.
Enter required time target by pressing SET button. (Max 99:59 MIN).

DISTANCE/ Distance is automatically displayed when the ELLIPTICAL 2100 is in use.

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To set target distance select DISTANCE function using MODE button.
Enter desired distance by pressing SET button. (Max 99.99KM).

CALORIES/ Approximate calories consumed is displayed, once the ELLIPTICAL 2100

is in use.

,,

To set target consumption select CALORIES using MODE button.
Enter target calories to be consumed using SET button. (Max 999 CAL.)

,, ,,

PULSE/ When using the ,PULSE, function a is displayed, and your current

(USE THE heart rate is shown.
STANDARD
EAR CLIP)

ALARM/ When targets/ limits have been reached an alarm will sound.

RESET/ Resets single function (Press and hold for several seconds)

for total reset.

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

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TARGET ZONE

THIS IS HOW YOUR PULSE SHOULD BEHAVE DURING GENERAL FITNESS EXERCISE.
REMEMBER TO WARM UP AND COOL DOWN FOR A FEW MINUTES.

FIND YOUR OWN EXERCISE PULSE RATE RANGE BY
MOVING UP THE VERTICAL LINE FOR YOUR AGE.

Example: Age 40, the vertical line meets the 70% level at about 128 and the
85% level at about 154, pulse rate should remain between these values.
Use this graph to determine your personal target zone.

PULSE
RATE

MAXIMUM PULSE RATE

85% OF MAX.

55% OF MAX.

RESET PULSE

COOL DOWN LEVEL

COOL DOWN

TIME

WARM UP

70% OF MAX.

EXERCISE SO THAT YOUR PULSE STAYS IN
THIS RATE FOR AT LEAST 15-20 MINUTES

H
E
A
R
T

R
A
T
E

H
E
A
R
T

R
A
T
E

B
E
A
T
S

P
E
R

M

I
N
U
T
E

AGE IN YEARS

200

190

180

170

160

150

140

130

120

110

100

20

25 30

35

40 45 50 55

60

65

111

135

155

200

195

190

185

180

175

170

165

160

87% maximum
heart rate

174

169

165

161

157

152

148

143

139

144

140

136

133

130

125

122

119

115

TRAINING ZONE

The top of this bar
represents 100% of
maximum heart rate
for each age group.

The lower end of the
training zone represents
72% of maximum heart
rate for each age group.

SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.

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HOW TO MONITOR YOUR HEART RATE DURING EXERCISE

,

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Now that you know where your training zone is, you ll I have to monitor yourself to be sure you re in it.

,,

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Here s a simple rule, if you can t hold a conversation without gasping for breath you re probably above
your training zone.

,

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To know precisely where you re working - making sure you re getting all the benefits ­We recommend you check your heart rate periodically throughout your workout.
You can use the electronic pulse monitor which will count and display your heart rate for you.

CONTROL YOUR PULSE RATE TO KEEP WITHIN ZONE

How hard you exercise affects your pulse rate, it is determined by two thing:

1. Rate: How fast you exercise.
e.g. Speed you cycle, run or step.

2

THE PULSE RATE RULES

If your pulse rate is too low exercise faster or increase load.
If your pulse rate is too high exercise slower or decrease load.
If your pulse rate goes up towards the end of your exercise, you are trying to exercise for too long,
shorten the time.
If your pulse rate does not quickly return to normal after exercise (5-10 minutes) you are not giving
your body chance to recover, reduce how often you exercise.

REMEMBER - GENERAL FITNESS IS BEST IMPROVED BY INCREASING HOW LONG

YOU EXERCISE RATHER THAN BY HOW HARD.

. Load: The resistance against which you exercise.

e.g. Tension you apply on cycle, step or run up hill.

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HOW LONG TO EXERCISE?

To qualify as a true aerobic exercise with all the benefits we're mentioned, you must maintain your
heart rate within your training zone for at least 12 uninterrupted minutes.

If you exercise longer than 60 minutes the benefits are reduced and the risk of injury is increased.
If you're just starting out on a new exercise program we'recommend you stay at the 12 minute minimum

for at least a week. When you feel you're ready to go longer, increase your time no more than 10%
a week. Don't push yourself too hard.
You should never feel exhausted during or following exercise.

TEST YOUR FITNESS LEVEL AND CHECK YOUR PROGRESS

You can use your computer to control your exercise intensity and to monitor your progress.
The time it takes for your pulse to return to normal, after exercise, is an indicator of your fitness level.

During the first minute of your cool-down phase you will experience a drop in your pulse rate.
The bigger the drop in that minute -- the fitter you are.

TO CHECK YOUR PROGRESS:

1. Monitor your pulse rate the moment you end the aerobic phase of your workout and note your pulse rate.

2. Begin slowing down for the cool down phase.

3. After 60 seconds note the rate again.
The bigger the drop in that minute-the fitter you are.
To check your progress repeat this test every few weeks using the same duration and exercise intensity

each time.
Keep a record of the results to help you monitor your progress.

SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.

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LIMITED WARRANTY

CONSUMER RESPONSIBILITY

In order to activate your warranty, you must mail in the supplied registration form found on the following page.
Failure to send in the registration form will void your warranty.
Fill in the form and send it to:

CUSTOMER SERVICE DEPARTMENT:

REGISTRATION

ORDERING

To order replacement parts, simply call our Customer Service Department.
Monday through Friday, 8:00am until 5:00pm (excluding holidays).
To help us assist you, please have the following information ready:

1) Model name or number from the cover of the manual.

2) Serial number located on the frame of the unit.

3) The part description and order number.

REPLACEMENT PARTS

Under no circumstances will YORK BARBELL LTD. be responsible for damages or failures that occur
as a result of improper assembly, or failure to operate the product correctly.
This warranty does not cover misuse, abuse, freight damage and/or alterations or repairs not made by
YORK BARBELL LTD. or a recommended service center.
In the event a return is necessary, call our Customer Service Department for further instructions.
Under no circumstances will returns be allowed without the Return Authorization by our
Customer Service Department.
Returns must be sent pre-paid, with the original packaging or equivalent.
This warranty does not apply when the product is used for rental or commercial use.
This warranty gives you specific legal rights, and you may also have other rights which vary from
state to state.

WARRANTY

YORK BARBELL LTD. warrants this product to be free from defects in workmanship and material, under
normal use and conditions, for a period of one year on all steel parts, thirty days on all vinyl and upholstery,
and ninety days on all other parts.
This warranty extends to the original purchaser only.
It is recommended that the original receipt be kept with the manual.
YORK BARBELL LTD. will provide a replacement part free of charge when a defect is found during the
warranty period. If a repair is necessary, please contact our Customer Service Department.

YORK BARBELL (U.K.) LTD.

CHURCHILL WAY,
DAVENTRY,
NORTHANTS, NN114YB
ENGLAND
TEL: [phone]
FAX: [phone]
E-MAIL: [e-mail]

HELP LINE
(8:30am- 5:00pm)

YORK BARBELL (S.A.) (PTY) LTD.

P.O. BOX 14012,
WADEVILLE 1422
SOUTH AFRICA
TEL: [phone]
FAX: [phone]
E-MAIL: [e-mail]

HELP LINE
(8:30am- 5:00pm)

YORK BARBELL (AUST.) LTD.

UNIT 1, LOT 2,
SWAFFHAM ROAD,
MINTO, N.S.W. 2566
AUSTRALIA
TEL: [phone]
FAX: [phone]
E-MAIL: [e-mail]

HELP LINE
(8:30am- 5:00pm)

Part

No.

Q'ty

Part Description

Unit Price

Total

Total of order

$

PARTS ORDER FORM

Enclose a check or money order
with this form for replacemont parts.

Date of purchase

Name of location where purchased

Model number of item purchased

Last name, First name

Telephone number

Address City State Zip

Send your order to:

YORK BARBELL (AUST.) LTD.

UNIT 1, LOT 2, SWAFFHAM ROAD,

MINTO N.S.W. 2566

AUSTRALIA

YORK BARBELL (U.K.) LTD.

CHURCHILL WAY,

DAVENTRY, NORTHANTS,

ENGLAND, NN11 4YB

YORK BARBELL (S.A.) (PTY.) LTD.

P.O. BOX 14012,

WADEVILLE 1422

SOUTH AFRICA