Cross Trainer
OWNER’S MANUAL
24February2011
2
Congratulations on
purchasing a cross trainer
from York Fitness.
You have chosen a high quality, safe and
innovative piece of equipment as your training
partner and we are certain it will keep you
motivated on the way to achieving your personal
tness goals.
Please take the time to read this owner’s manual
as it will help you to get the most out of your
new exercise equipment. For more information
visit www.yorktness.com
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contents
safety information 04
customer support 05
assembly instructions 06
operational instruction 12
features explained 19
troubleshooting 20
fitness guide 21
warranty 24
exploded drawing 25
part list 27
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Please read this instruction manual before you begin
assembly. Great care has been taken to design these
instructions and following them will help you with
quicker assembly and minimize the risk of injury.
It is important that you keep these instructions for
future reference.
This list is not exhaustive - You are responsible for
your own safety!
• Always assemble and operate the product on a level surface
• Always use the product on a level surface, ensure that the
product is stable before use.
• The safety level of this equipment can only be maintained if it
is regularly examined for wear and tear.
• Replace defective components immediately, and/or keep the
equipment out of use until it is repaired.
• Use only the adjustment settings as described in the
instructions. Always use the correct adjustment pin/xing.
• Always check that any pins / xings are tight and secure before
use and / or after adjustment.
• Never leave any adjustment devices projecting from the
product.
• Always consult your doctor before undertaking any exercise
program.
• Always wear suitable clothing and footwear e.g. tracksuit /
shorts / training shoes
• Remove all personal jewellery before exercising.
• Ensure you warm-up well before using the equipment as this
will help to prevent muscle strain.
• After eating, allow 1-2 hours before exercising as this will help
to prevent muscle strain.
• Never overload the equipment – the maximum user weight for
this cross trainer is 125kg.
• Never use the equipment in any other manner than the ways
explained in these instructions and/or any wall- chart supplied.
• Injuries to health may result from incorrect or excessive
training.
• Parents and others in charge of children should be aware of
their responsibility, because the natural play instinct and the
fondness of experimenting of children can lead to situations
and behavior for which the training equipment is not intended
• If children are allowed to use the equipment, their mental
and physical development and above all their temperament
should be taken into account. They should be controlled and
instructed in the correct use of the equipment.
• The equipment is under no circumstances suitable as a
children’s toy.
• Children should not be allowed on, or around the equipment especially when it is not in use.
• This appliance is not intended for use by persons (including
children) with reduced physical, sensory or mental capabilities,
or lack of experience and knowledge, unless they have
been given supervision or instruction concerning use of the
appliance by a person responsible for their safety.
MAXIMUM USER WEI GHT: 125KG
Safety Standards
This equipment meets the requirements of of British, EU safety
standards and Low Voltage directives (where applicable), EN957 1 &
9 - CLASS HC. Therefore the product carries the following mark:
safety information
Protect the environment by not disposing of
this product or batteries with household waste.
Check your local authority for recycling advice and
facilities.
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customer support
Customer Support
Should you require any assistance regarding this product please
gather the following information and then contact us using the
details below:
• Serial No. - This can be found on the sticker below, located as
indicated.
• Original purchase date
• Place of purchase
• Information about the place and conditions of use
• Precise description of the issue / defect
IMPORTANT!! - Please retain your sales receipt, York Fitness
Customer Care may request proof of purchase to validate
eligibility for warranty service. Warranty cover starts from the
date shown on the proof of purchase.
Care & Maintenance
• Always place the equipment in a dry environment.
• Use a warm, damp cloth to keep the product clean.
• No wet cleaning of electrical components. Unplug before
any care and maintenance.
• The safety level of the equipment can be maintained
only if it is regularly examined for damage and wear. This
includes any ropes, pulleys, nuts, bolts, moving parts,
bushes, chains, wheels, bearings & connection points etc.
• Ensure that you inspect the product regularly - at least
once a week is recommended.
• Ensure that all xings are tight before use.
• Always replace damaged / worn components with
original parts from the manufacturer.
Use only on a level surfac e
Not suitabl e for therapeuti c purpose
MANUFACTURER: YORK BARBEL L
CONTACT: www.yorkt ness.com
PRODUCT NAME:
YORK ASPIRE CROSS TRAINER
SAFETY STANDARDS: EN957 Part 1&9 - Class HC
MAX USER WE IGHT: 125KG
ELECTRIC AL INFO: 6V/0.5A
SERIAL NO:
52035-XXXXXXXXXX
This product label is an example only, it is not the real
product name and serial number of the item you have bought.
Product’s Name
Serial Number
Contact Us
ENGLAND
The best way to contact us is via the website:
www.yorktness.com > Select “Customer Support”
York Barbell UK Ltd.
York Way, Daventry,
England, NN11 4YB
Tel: 0844 225 3112
England Warranty R egistration
www.yorktness.com > Select “Customer Support”
AUSTRALIA
The best way to contact us is via the website:
www.yorktness.com.au > Select “Contact Us”
York Fitness Australia
1/2 Swaham Rd, Minto,
PO Box 5130, NSW 2566
Tel: 1800 730 149
Australia Warranty Registration
www.yorktness.com.au > Select “Warranty Registration”
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Before You Start
1. Prepare your work area
It is important you assemble the product in a clean and uncluttered space.
2. Work with a friend
We recommend you have someone assist you with the assembly as some of the components are quite heavy.
3. Open the carton
Checking any warnings on the carton and make sure you have it the right way up.
4. Unpack the carton
Make sure you have the following parts:
assembly instruction
23
x 2
SCREW
24
x 8
SCREW
32
x 8
SCREW
47
x 18
SPRING WASHER
49
x 8
WASHER
53
x 4
WASHER
91
x 4
SCREW
93
x 8
WASHER
94
x 4
PLASTIC CAP
102
x 2
SPRING WASHER
81
x 4
M8 NYLOCK NUT
22
x 4
SCREW
95
x 1
TOOL
96
x 1
TOOL
21
x 1
TOOL
44
x 6
WASHER
7
STEP 1
STEP 2
94
x 2
81
x 2
49
x 2
91
x 2
47
x 2
94
x 2
81
x 2
49
x 2
91
x 2
47
x 2
Please note the front
stabilizer has wheels for
transportation. Ensure to
install the front stabilizer
with the wheels facing
downwards.
8
STEP 3
STEP 4
24
x 4
49
x 4
47
x 4
32
x 4
93
x 4
assembly instruction
9
STEP 5
STEP 6
32
x 4
93
x 4
22
x 2
47
x 2
53
x 2
10
STEP 7
STEP 8
22
x 2
47
x 2
53
x 2
102
x 2
24
x 4
47
x 4
44
x 4
assembly instruction
Note: Use two allen keys to tighten
both bolts at the same time.
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STEP 9
STEP 10
33
x 4
23
x 2
47
x 2
44
x 2
Note: part 33 is located in the
back of the computer.
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Input Power
Plug in the adaptor to the equipment then the computer
will produce a beep sound and turn on the computer at
the Manual mode.
operation instructions
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Program Select and Setting Value
1. Use the UP or DOWN keys to select program mode and then press ENTER to conrm your exercise mode.
2. In the Manual mode, the computer will use the UP or DOWN keys to set up your exercise TIME, DISTANCE, CALORIES, PULSE.
3. Press the START/STOP key to start exercise.
4. When you reach the target, the computer will produce beep sounds and then stop.
5. If you set up more than one target and you would like to reach next target, press START/STOP key to keep on exercising.
Wake-Up Function
The monitor will enter SLEEP mode (LCD o) when there is no signal input and no keys are pressed after 4 minutes. Press any button to start
the monitor.
Functions and Features:
FUNCTIONS FEATURES
TIME Shows your elapsed workout time in minutes and seconds. Your computer will automatically count up
from 0:00 to 99:00 in one second intervals. You can also program your computer to count down from a
set value by using the UP and DOWN keys. If you continue exercising once the time has reached 0:00, the
computer will beep, and reset itself to the original time set, letting you know your workout is done.
DISTANCE Displays the accumulative distance traveled during each workout up to a maximum of 99.0KM.
RPM Your pedal cadence.
SPEED Displays your workout speed value in KM per hour.
CALORIES
Your computer will estimate the cumulative calories burned at any given time during your workout.
PULSE Your computer displays your pulse rate in beats per minute during your workout.
AGE Your computer is age-programmable from 10 to 99 years. If you do not set an age, this function will
always default to age 35.
TARGET HEART RATE
TARGET PULSE
The heart rate you should maintain is called your Target Heart Rate in beats per minute.
PULSE RECOVERY After nishing your workout, leave the hands holding on grips and then press “PULSE RECOVERY” key,
time starts counting from 00:60 - 00:59 - - to 00:00. As soon as 00:00 is reached, the computer will show
your heart rate recovery status with the grade F1.0 to F6.0.
1.0 - OUTSTANDING
1.0 < F < 2.0 - EXCELLENT
2.0 < F < 2.9 - means GOOD
3.0 < F < 3.9 - means FAIR
4.0 < F < 5.9 - means BELOW AVERAGE
6.0 - means POOR
Note: If there is no pulse signal input then the computer will show “P” on the PULSE window. If the
computer shows “ERR” on the message window, please press the PULSE RECOVERY key again and check
you are holding the grips correctly.
TEMPERATURE Displays the current temperature.
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Key Function:
There are 6 button keys and the functions are as follows:
KEYS FUNCTIONS
START/STOP • Start / Stop
UP • Press this key to increase the resistance during exercise mode.
• When in setting mode, press this key to increase the value of Time, Distance, Calories, Age and select
Gender and Program.
DOWN • Press this key to decrease the resistance during exercise mode.
• When in setting mode, press this key to decrease the value of Time, Distance, Calories, Age and select
Gender and Program.
ENTER • When in setting mode, press this key to accept the current data entry.
• In stop mode, holding this key for over two seconds will reset all values to zero or default value.
• When setting the Clock, press this key to accept the hours and minutes set.
BODY FAT • Press this key to input your HEIGHT, WEIGHT, GENDER and AGE then measure your body fat ratio.
PULSE RECOVERY • Press this key to activate heart rate recovery function.
Manual Program: Manual
P1 is the manual program. The user can start exercise by pressing START/STOP key. The default resistance level is 5. Users may exercise at any
desired resistance level (Adjusting with UP/DOWN keys during the workout) with a target time, number of calories or distance.
Operation:
1. Use UP/DOWN keys to select the MANUAL (P1) program.
2. Press the ENTER key to enter MANUAL program.
3. The TIME will ash and you can press UP or DOWN keys to set your exercise TIME. Press ENTER key to conrm your desired TIME.
4. The DISTANCE will ash and you can press UP or DOWN keys to set your target DISTANCE. Press ENTER key to conrm your desired
DISTANCE.
5. The CALORIES will ash and you can press UP or DOWN keys to set your exercise CALORIES. Press ENTER key to conrm your desired
CALORIES.
6. The PULSE will ash and then you can press UP or DOWN keys to set your exercise PULSE. Press ENTER key to conrm your desired
Pulse.
7. Press the START/STOP key to begin exercise.
operation instructions
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Preset Program: Steps, Hill, Rolling, Valley, Fat Burn, Ramp, Mountain, Intervals, Random,
Plateau, Fartlek, Precipice Program
PROGRAM 2 to PROGRAM 13 is the preset programs. Users can exercise with dierent levels of loading in dierent intervals as the proles
show. Users may exercise in any desired resistance level (Adjusting with UP/DOWN keys during the workout) with a target time, number of
calories or distance:
1. Use UP/DOWN keys to select one of the above programs from P2 to P13.
2. Press the ENTER key to enter your workout program.
3. The TIME will ash and you can press UP or DOWN keys to set your exercise TIME. Press ENTER key to conrm your desired TIME.
4. The DISTANCE will ash and you can press UP or DOWN keys to set your target DISTANCE. Press ENTER key to conrm your desired
DISTANCE.
5. The CALORIES will ash and you can press UP or DOWN keys to set your exercise CALORIES. Press ENTER key to conrm your desired
CALORIES.
6. The PULSE will ash and then you can press UP or DOWN keys to set your exercise PULSE. Press ENTER key to conrm your desired
Pulse.
7. Press the START/STOP key to begin exercise.
PROGRAM 1: MANUAL PROGRAM 2: STEPS PROGRAM 3: HILL PROGRAM 4: ROLLING
PROGRAM 5: VALLEY PROGRAM 6: FAT BURN PROGRAM 7: RAMP PROGRAM 8: MOUNTAIN
PROGRAM 9: INTERVALS
PROGRAM 13: PRECIPICE
PROGRAM 10: RANDOM PROGRAM 11: PLATEAU PROGRAM 12: FARTLEK
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User Setting Program: User 1, User 2, User 3, User 4
Program 14 to 17 is the user setting program. Users are free to create the values in the order of TIME, DISTANCE, CALORIES and the resistance
level in 10 columns. The values and proles will be stored in the memory after setup. When exercising, the user can also change the loading
in each column by using UP/DOWN keys, and they will not change the resistance level stored in the memory:
1. Use UP/DOWN keys to select the USER program from P14 to P17.
2. Press the ENTER key to enter your workout program.
3. The column 1 will ash, and then use the UP/DOWN keys to create your personal exercise prole. Press ENTER to conrm your rst
column of exercise prole. The default level is load 1.
4. The column 2 will ash, and then use the UP/DOWN keys to create your personal exercise prole. Press ENTER to conrm your second
column of exercise prole.
5. Follow the above instructions to nish your personal exercise proles. Press ENTER to conrm your desired exercise prole.
6. The TIME will ash and you can press UP or DOWN keys to set your exercise TIME. Press ENTER key to conrm your desired TIME.
7. The DISTANCE will ash and you can press UP or DOWN keys to set your target DISTANCE. Press ENTER key to conrm your desired
DISTANCE.
8. The CALORIES will ash and you can press UP or DOWN keys to set your exercise CALORIES. Press ENTER key to conrm your desired
CALORIES.
9. The PULSE will ash and then you can press UP or DOWN keys to set your exercise PULSE. Press ENTER key to conrm your desired
Pulse.
10. Press the START/STOP key to begin exercise.
PROGRAM 14: USER 1
PROGRAM 15: USER 2
PROGRAM 16: USER 3
PROGRAM 17: USER 4
operation instructions
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Heart Rate Control Program:
55% H.R.C., 65% H.R.C., 75% H.R.C., 85% H.R.C., Target H.R.C.
Program 18 to Program 22 is the Heart Rate Control Programs and Program 22 is the Target Heart Rate Control program.
» Program 18 is the 55% Max H.R.C. - - Target H.R. = (220 – AGE) x 55%
» Program 19 is the 65% Max H.R.C. - - Target H.R. = (220 – AGE) x 65%
» Program 20 is the 75% Max H.R.C. - - Target H.R. = (220 – AGE) x 75%
» Program 21 is the 85% Max H.R.C. - - Target H.R. = (220 – AGE) x 85%
» Program 22 is the Target H.R.C. - - Workout by your target heart rate value.
Users can exercise according to the desired Heart Rate program by setting your AGE, TIME, DISTANCE, CALORIES or TARGET PULSE. In these
programs, the computer will adjust the resistance level according to the heart rate detected. For example, the resistance level may increase
every 20 seconds while the heart rate detected is lower than the TARGET H.R.C. Also the resistance level may decrease every 20 seconds
while the heart rate detected is higher than the TARGET H.R.C.
1. Use UP/DOWN keys to select one of the heart rate control program from P18 to P22.
2. Press the ENTER key to enter your workout program
3. The AGE will ash at P18 to P21 programs and you can press UP or DOWN keys to set your AGE. The default age is 35.
4. At program 22, the TARGET PULSE will ash and you can press UP or DOWN keys to set your TARGET PULSE between 80 to 180. The
default TARGET PULSE is 120.
5. The TIME will ash and you can press UP or DOWN keys to set your exercise TIME. Press ENTER key to conrm your desired TIME.
6. The DISTANCE will ash and you can press UP or DOWN keys to set your target DISTANCE. Press ENTER key to conrm your desired
DISTANCE.
7. The CALORIES will ash and you can press UP or DOWN keys to set your exercise CALORIES. Press ENTER key to conrm your desired
CALORIES.
8. Press the START/STOP key to begin exercise.
PROGRAM 18: 55% H.R.C. PROGRAM 21: 85% H.R.C.
PROGRAM 19: 65% H.R.C.
PROGRAM 20: 75% H.R.C.
PROGRAM 22: TARGET H.R.C.
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Body Fat Program: Body Fat
Program 23 is a special program design to calculate users’ body fat ratio and to oer a specic loading prole for users. There are 3 body
types divided according to the FAT% calculated.
» Type1: BODY FAT% > 27
» Type2: 27 > BODY FAT% > 20
» Type3: BODY FAT % < 20
The computer will show the test results of FAT PERCENT, BMI and BMR.
1. Use UP/DOWN keys to select the BODY FAT (P23) program.
2. Press the ENTER key to enter your workout program.
3. The HEIGHT will ash and you can press UP or DOWN keys to set your HEIGHT. Press ENTER key to conrm your HEIGHT. The default
HEIGHT is 170cm or 5’07” (5feet 7 inches).
4. The WEIGHT will ash and you can press UP or DOWN keys to set your WEIGHT. Press ENTER key to conrm your WEIGHT. The default
WEIGHT is 70kgs or 155lbs.
5. The GENDER will ash and you can press UP or DOWN keys to select your sex. Number 1 means man and number 0 means female. Press
ENTER key to conrm your Gender. The default sex is 1 (MAN).
6. The AGE will ash and you can press UP or DOWN keys to set your AGE. Press ENTER key to conrm your AGE. The default AGE is 35.
7. Press the START/STOP key and grip the pulse sensors to begin body fat measurement. If the window shows E on the window, please
make sure you are gripping the pulse sensors correctly. Then press the START/STOP key again to begin body fat measurement.
8. After nishing your measurement, the computer will show the values of BMR, BMI and FAT PERCENT on the LCD display. Furthermore,
the computer will show the exercise prole for your body type.
9. Press START/STOP key to begin exercise.
BMI (Body Mass I ndex):
BMI is a measure of body fat based on height and weight that applies to both adult men and women.
BMR (Basal Metab olic Rate):
Your Basal Metabolic Rate (BMR) shows the number of calories your body needs to operate. This doesn’t account for any activity, it’s simply
the energy needed to sustain a heartbeat, breathing and normal body temperature. It measures the body at rest, not sleep, at room
temperature.
BODY FAT (STOP MODE) BODY FAT (START MODE)
WORKOUT TIME: 40 MINUTES
WORKOUT TIME: 40 MINUTES
WORKOUT TIME: 20 MINUTES
WORKOUT TIME: 20 MINUTES
WORKOUT TIME: 40 MINUTES
WORKOUT TIME: 40 MINUTES
operation instructions
19
Monitoring Your Heart Rate
Hand Pulse Sensors
This exercise cycle is tted with 2 hand pulse sensors. To obtain a pulse
reading you must have both your left and right hands on the sensors
at the same time. Do not grip the hand sensors too tight and allow the
computer a few seconds to display the reading.
Adjusting The Resistance
This exercise cycle features a speed independent braking
(resistance) system. The resistance is controlled by a magnet,
which is moved closer or further away from the ywheel - the
closer the magnet is to the ywheel the higher the resistance. The
magnet is computer controlled, to adjust simply press the ”up”
and ”down” buttons on the console.
Levelling Your Cross Trainer
To help you level the exercise cycle on uneven surface, 2 height
adjusters are included on the rear stabilizers. Simply twist these
around to adjust the height of the cycle.
Hand Pulse
Sensors
features explained
Resistance level
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troubleshooting
The following table details the most common problems and how to x them. If you still have a problem after going through the
troubleshooting guide please call your local YORK distributor for advice.
PROBLEM CAUSE CORRECTION
NO DISPLAY
No power
System halted
Make sure power cord is plugged in properly
Unplug and re-plug the power cord to reset the system
NO SPEED DISPLAY
Wires are damaged or not connected properly
Speed sensor is too far from magnet
Verify all wires are connected properly
If problem persist, contact your local YORK distributor
PARTIAL DISPLAY
The PA board is not connected properly Unplug and re- plug the power cord to reset the system
Verify all wires are connected properly
Disconnect and re-connect all cables
If problem persist, contact your local YORK distributor
NO PULSE SIGNAL
Wires are damaged or not connected properly
Too much hand movement
Palms too wet
Hand Pulse Sensor is being gripped too tightly
User is wearing rings
Verify all wires are connected properly
Dry palms
Grip using moderate pressure
Remove all rings
If problem persist, contact your local YORK distributor
ERROR CODE: E1
Computer console error
Motor is non-operational or damaged
Wires are damaged or not connected properly
User is over maximum weight tolerance
Verify all wires are connected properly
Unplug and re-plug the power cord to reset the system
Check maximum user weight
If problem persist, contact your local YORK distributor
ERROR CODE: E2
Computer console error Verify all wires are connected properly
If problem persist, contact your local YORK distributor
ERROR CODE: E3
Motor controller is non-operational or damaged Verify all wires are connected properly
If problem persist, contact your local YORK distributor
ERROR CODE: ERR
No pulse signals received for 8 seconds during body fat
program
Refer to “NO PULSE SIGNAL”
ERROR CODE: E5
Auto-tension controller error or is non-operational Verify all wires are connected properly
If problem persist, contact your local YORK distributor
FOR YOUR OWN SAFETY, DO NOT OPEN PROTECTIVE CASING. IF ERROR PERSIST, PLEASE CONTACT YOUR LOCAL YORK
DISTRIBUTOR FOR ADVICE. KEEP THE EQUIPMENT OUT OF USE UNTIL IT IS REPAIRED.
If you are having problems with your heart rate reading, please note that some bres used in clothes eg) polyester, create static electricity
that may prevent a reliable heart rate reading. Mobile phones, TV’s, microwaves and other electrical appliances that generate an
electromagnetic eld may also interfere with heart rate measurement.
IF YOU HAVE A PROBLEM WITH YOUR EXERCISE CYCLE, BEFORE YOU DO ANYTHING ELSE PLEASE CHECK THAT ALL
THE CABLES HAVE BEEN CONNECTED CORRECTLY. LOOSE CABLES ARE VERY COMMON AND MANY PROBLEMS CAN
BE SOLVED BY MAKING SURE THE CABLES ARE PROPERLY CONNECTED.
!
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Starting and Finishing Your Workout
Begin and end each workout with a Warm Up / Down session - a few minutes of stretching to help prevent
strains, pulls and cramps.
Correct Crosstraining form
To start using the cross trainer, simply stand on the foot pedals with the front of your shoes close to the front edge of the pedal cap. Place
your hands at a comfortable position on the handlebars. Simply move your highest foot forward and follow the natural path of the machine.
Start on a load level that is comfortable to familiarize yourself with the machine. Once you are comfortable, start adjusting the load level to
achieve the workout desired.
Forward and Reverse: The cross trainer can be used in the forward and reverse direction to vary the muscles that you workout. This will also
vary your workout helping you to stay motivated. To change directions, simply slow the pedals down until they stop and switch directions.
Load Level Adjustment: The load level of cross trainer can be changed at any time during your workout. Adjusting your load level will allow
you to increase or decrease your intensity level.
How Long Should I E xercise For?
That really depends on your current level of tness. If you’re just starting out on a new exercise program, you should start gradually and
build up - do not try to do too much too quickly. 30 minutes, 3 times a week should be enough.
Don’t push yourself too hard - you should never feel exhausted during or following exercise.
Heart Rate Training
To get the most out of your new piece of tness equipment and see the best results from your training you should exercise at the right level
of eort, and that means listening to your heart! Work out to a target heart rate means you can direct your workout to achieve dierent
goals:
Good health - For those wishing to improve quality of life and general well being. Your sessions will need to be done at an intensity of
between 50 - 60% of your estimated maximum heart rate, should last about 30 minutes and can be done on most days of the week.
Weight loss - To see a signicant reduction in body fat, your sessions must be a little more intense - between 60 and 70% of your estimated
maximum heart rate. These sessions can also be performed on most days of the week for up to 30 minutes.
Improving tness levels - These sessions should be performed at 70 - 80% of your estimated maximum heart rate and can also involve
bouts of interval training that would have your heart rate peaking for short times near your maximum heart rate level. These are intense
sessions and will require at least a 48 hour rest between sessions.
Calculating Your Target Heart R ate
First, you need to nd your estimated maximum heart rate using the formula “220 minus your age in years”. So, if you are 35 years old your
estimated maximum heart rate is:
• 220 - 35 = 185 beats per minute (bpm)
Next, to calculate your target heart rate, simply multiply your estimated maximum heart rate (185bpm) by the applicable percentage. So, if
your goal is better health:
• 185 x 60% = 111bpm
NOTE: The important issue to remember with all estimated calculations is that they are just estimates - if you don’t feel comfortable
exercising at your target then reduce it to a level you are comfortable with.
Heart rate training requires you to monitor your heart rate throughout the workout. For this we recommend using a chest strap (if your machine
has a wireless receiver) or a heart rate monitor. For more information please get in touch using the Contact Us details.
fitness guide
ALWAYS CONSULT YOUR DOCTOR BEFORE UNDERTAKING A NEW EXERCISE REGIME. IF YOU
EXPERIENCE NAUSEA, DIZZINESS OR OTHER ABNORMAL SYMPTOMS DURING EXERCISE, STOP AT ONCE
AND CONSULT YOUR DOCTOR.
!
22
Suggested Stretches
The correct form for several basic stretches is shown at the
right. Move slowly as you stretch—never bounce.
1. Hams tring Stretch
Sit with one leg extended. Bring the sole of the opposite foot toward you and
rest it against the inner thigh of your extended leg. Reach toward your toes
as far as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg.
Stretches: Hamstrings, lower back and groin.
2. Calf/Achilles Stretch
With one leg in front of the other, reach forward and place your hands against a
wall. Keep your back leg straight and your back foot at on the oor. Bend your
front leg, lean forward and move your hips toward the wall. Hold for 15 counts,
then relax. Repeat 3 times for each leg. To cause further stretching of the achilles
tendons, bend your back leg as well. Stretches: Calves, achilles tendons and
ankles.
3. Quadriceps Stretch
With one hand against a wall for balance, reach back and grasp one foot with
your other hand. Bring your heel as close to your buttocks as possible. Hold for
15 counts, then relax. Repeat 3 times for each leg. Stretches: Quadriceps and hip
muscles.
4. Inner Thigh Stretch
Sit with the soles of your feet together and your knees outward. Pull your feet
toward your groin area as far as possible. Hold for 15 counts, then relax. Repeat
3 times. Stretches: Quadriceps and hip muscles.
fitness guide
23
Conditioning Guidelines:
How you begin your exercise program depends on your physical condition. If you have been inactive for several years or are out of shape,
start slowly and increase your workout graually. Increase your workout intensity gradually by monitoring your heart rate while you exercise.
Remember to follow these essentials:
• Have your doctor review your training and diet programs.
• Begin your training program slowly with realistic goals that have been set by you and your phtsician.
• Warm up before you exercise and cool down after you workout.
• Take you pulse periodically during your workout and strive to stay within a range of 60% (lower intensity) or 90% (higher intensity) of
your maximum heart rate zone. Start at the lower intensity and build up to higher intensity as you become more aerobically t.
• If you feel dizzy ot light-headed you should slow down or stop exercising.
Initially you may only be able to exercise within your target zone for a few minutes; however, your aerobic capacity will improve over the
next six to eight weeks, It is improtant to pace yourself while you exercise so you don’t tire too quickly.
To determine if you are working out at the correct intensity, use a heart rate monitor or use the table below. For eective aerobic exercise,
your heart rate should be maintained at a level between 60% and 90% of your maximum heart rate. If just starting an exercising program,
workout at the low end of your target heart rate zone. As your aerobic capacity improves, gradually increase the intensity of you workout by
increasing your heart rate.
Measure you heart rate periodically during your workout by stopping the exercise but continuingly to move your legs or walk around. Place
two or three ngers on your wrist and take a six second heartbeat count. Multiply the results by ten to nd your heart rate. For example, if
your six second heartbeat count is 14, your heart rate is 140 beats per minute. A six second count is used because your heart rate will drop
rapidly when you stop exercising. Adjust the intensity of your exercise until your heart rate is at the proper level.
Target Heart Rate Zone Estimated by Age*
AGE TARGET HEART RATE ZONE
55% 90% OF MAXIMUM HEART RATE
AVERAGE MAXIMUM
HEART RATE 100%
20 YEARS
110-180 BEATS PER MINUTE 200 BEATS PER MINUTE
25 YEARS
107-175 BEATS PER MINUTE 195 BEATS PER MINUTE
30 YEARS
105-171 BEATS PER MINUTE 190 BEATS PER MINUTE
35 YEARS
102-166 BEATS PER MINUTE 185 BEATS PER MINUTE
40 YEARS
99-162 BEATS PER MINUTE 180 BEATS PER MINUTE
45 YEARS
97-157 BEATS PER MINUTE 175 BEATS PER MINUTE
50 YEARS
94-153 BEATS PER MINUTE 170 BEATS PER MINUTE
55 YEARS
91-148 BEATS PER MINUTE 165 BEATS PER MINUTE
60 YEARS
88-144 BEATS PER MINUTE 160 BEATS PER MINUTE
65 YEARS
85-139 BEATS PER MINUTE 155 BEATS PER MINUTE
70 YEARS
83-135 BEATS PER MINUTE 150 BEATS PER MINUTE
FOR CARDIORESPIRATORY TRAINING BENEFITS, THE AMERICAN COLLEGE OF SPORTS MEDICINE RECOMMENDS WORKING
OUT WITHIN A HEART RATE RANGE OF 55% TO 90% OF MAXIMUM HEART RATE. TO PREDICT THE MAXIMUM HEART RATE, THE
FOLLOWING FORMULA WAS USED: 220 AGE = PREDICTED MAXIMUM HEART RATE
24
This product is supplied with a standard warranty as follows:
• Lifetime frame
• 12 months other parts
• 12 months labour
This product is warranted for use in a home, personal, family or household environment Please Note: Warranty details may vary from one
market area to another
Warranty Terms
York Fitness warrants that the Product you have purchased from an authorized York Fitness reseller is free from defects in materials and
workmanship. The Warranty is valid subject to normal and reasonable use in the environment as described above, and correct assembly of
the product during the warranty period. The warranty period extends to the original purchaser only. It is not transferable to anyone who
subsequently purchases the Product from you.
The warranty excludes normal wear and tear on parts. Your sales receipt, showing the date of purchase of the product, is your proof of the
date of purchase.
This warranty becomes valid only if the Product is assembled / installed according to the instructions / directions included with the product.
This warranty does not extend to any product that has been damaged or rendered defective: (a) as a result of accident, misuse, abuse or lack
of reasonable care; (b) by the use of parts not manufactured by York Fitness or sold by York Fitness; (c) by modication of the product; (d) as
a result of service by anyone else other than York Fitness or an authorized York Fitness warranty service provider.
During the warranty period, York Fitness will at no additional charge provide replacement part(s) or repair the product (at York Fitness’s
option) if it becomes defective, malfunctions or otherwise fails to conform with this warranty under normal, non-commercial, personal,
family or household use. In repairing the product, York Fitness may replace defective parts or at the option of York Fitness, use serviceable
used parts that are equivalent to new parts in performance. All exchanged parts and products replaced under this warranty will become the
property of York Fitness. York Fitness reserves the right to change manufacturers of any part to cover any existing warranty.
If the product must be returned, you must return the Product or defective part to York Fitness in its original container (or equivalent) with
Proof of Purchase. Any evidence of alteration, erasing or forgery of proof of purchase documents will be cause to void this warranty. You
must prepay any shipping charges and you are responsible for insuring any product or part that is returned. Should any product submitted
for warranty service be found to be ineligible, an estimate of repair cost will be furnished and the repair will be made if requested, upon
York Fitness’s receipt of payment or acceptable arrangement of payment. Under no circumstances will returns be accepted without return
authorization by our Customer Service department.
To obtain warranty service you must provide the following information:
Name of Product, Product Code, Batch No, Date Purchased, and Nature of fault or part number required.
Neither dealer of this product nor any retail establishment selling this product has any authority to make any warranties or to promise
remedies in addition to, or inconsistent with, those stated above. This warranty does not aect your statutory rights.
Please note that warranty terms may vary from one market area to another.
warranty
25
exploded drawing
26
exploded drawing
27
part list
Ref. York Reference # Description Q ty.
1 52035-1 BASE FRAME 1
2 52035-2 UPRIGHT TUBE 1
3 52035-3 FIX HANDLEBAR 1
4 52035-4 UPPER HANDLE BAR(L) 1
5 52035-5 UPPER HANDLE BAR( R ) 1
6 52035-6 LOWER SWIVEL HANDLE BAR 2
7 52035-7 PEDAL TUBE (L) 1
8 52035-8 PEDAL TUBE (R ) 1
9 52035-9 JOCKEY WHEEL BRACKET 1
10 52035-10 FRONT FOOT 1
11 52035-11 REAR FOOT 1
12 52035-12 FLYWHEEL 1
13 52035-13 PEDAL FIX BKT 2
14 52035-14 FLYWHEEL AXLE 1
15 52035-15 PEDAL SHAFT 2
16 52035-16 AXLE SUPPORT 1
17 52035-17 MAGNETIC HOLDER 1
18 52035-18 AXLE FOR PULLEY 1
19 52035-19 CROSS FRAME 2
20 52035-20 PULLEY 1
21 52035-21 TOOL 1
22 52035-22 M8*20mm SCREW 4
23 52035-23 M8*25mm SCREW 4
24 52035-24 M8*15mm SCREW 8
25 52035-25 M8*50mm SCREW 2
26 52035-26 M6*16mm SCREW 4
27 52035-27 M6*65mm SCREW 1
28 52035-28 M8*25mm SCREW 1
29 52035-29 M8*52mm SCREW 1
30 52035-30 M5*12mm SCREW 8
31 52035-31 M3*10mm ROUND HEAD SELF TAPING SCREW 1
32 52035-32 M5*15mm ROUND HEAD SCREW 8
33 52035-33 M5*12mm ROUND HEAD SCREW 4
34 52035-34 M8*32mm SCREW 4
35 52035-35 M8 NYLOCK NUT 2
36 52035-36 M6 NYLOCK NUT 5
37 52035-37 "3/8"" *26*9mm WH NUT" 2
38 52035-38 "3/8""*26 WH NUT" 2
39 52035-39 M6 SELF-LOCKING NUT 1
40 52035-40 M8 BLIND NUTS 2
41 52035-41 M6*22*1.0T PLASTIC WASHER 1
42 52035-42 M10*24*0.3T NYLON WASHER 2
43 52035-43 WAVE SPRING 2
44 52035-44 M8 CURVE WASHER 6
45 52035-45 Dia. 18 TAPER WASHER 4
46 52035-46 M6 SPRING WASHER 4
47 52035-47 M8 SPRING WASHER 20
48 52035-48 M5 FLAT WASHER 8
49 52035-49 M8 WASHER 10
50 52035-50 M6 WASHER 1
51 52035-51 M10 WASHER 2
Ref. York Reference # Description Q ty.
52 52035-52 M8 WASHER 1
53 52035-53 M8 WASHER 4
54 52035-54 C17 CLIP 2
55 52035-55 C12 CLIP 3
56 52035-56 6203ZZ BEARING 2
57 52035-57 6001ZZ BEARING 3
58 52035-58 MAGNET 1
59 52035-59 LARGE SPRING 1
60 52035-60 SMALL SPRING 1
61 52035-61 FIX HANDLEBAR FOAM GRIPS 2
62 52035-62 FIX HANDLEBAR END CAP 2
63 52035-63 HANDLEBAR FOAM GRIPS 2
64 52035-64 BELT 1
65 52035-65 ROUND END CAP φ31.8*φ28 2
66 52035-66 SQUARE END CAP 25*49.5 2
67 52035-67 SQUARE END CAP 30*70 1
68 52035-68 BUSHING 14
69 52035-69 DRIVE BELT WHEEL 1
70 52035-70 SENSOR BRACKET 1
71 52035-71 MOVING WHEEL 2
72 52035-72 PEDAL (L) 1
73 52035-73 PEDAL (R) 1
74 52035-74 CHAIN COVER (L) 1
75 52035-75 CHAIN COVER (R) 1
76 52035-76 TURNING PEDAL 2
77 52035-77 TURNING PEDAL CAP 2
78 52035-78 FOOT COVER ( L/R) 2
79 52035-79 M5 WH NUT 4
80 52035-80 PLASTIC PAD 4
81 52035-81 M8 NYLOCK NUT 6
82 52035-82 COMPUTER 1
83 52035-83 HAND PULSE SENSOR 2
84 52035-84 PULSE WIRE 1
85 52035-85 SENSOR WIRE 1
86 52035-86 LOWER COMPUTER WIRE 1
87 52035-87 WIRE ROD 1
88 52035-88 SENSOR WIRE 1
89 52035-89 M5*25mm SCREW 1
90 52035-90 M5 WASHER 1
91 52035-91 M8*70mm SCREW 4
92 52035-92 FRONT FOOT COVER 2
93 52035-93 M5 WASHER 8
94 52035-94 PLASTIC CAP FOR SC SCREW 4
95 52035-95 TOOL 1
96 52035-96 TOOL 1
97 52035-97 SERVO MOTOR 1
98 52035-98 DC WIRE 1
99 52035-99 6V/500mA ADAPTOR 1
100 52035-100 M5*16mm SCREW 4
101 52035-101 M8 WASHER 4
102 52035-102 WASHER (16.2 X 26 X T0.5) 2
28
notes
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