York Fitness X520 User Manual [nl]

YORK X520 CROSSTRAINER

SAFETY GUIDELINES:

Please read and follow the following safety guidelines:
Read this owner’s manual and follow the instructions.

Assemble and operate the YORK X520 on a solid, level surface.
Keep the area behind the YORK X520 clear.
Always use your YORK X520 in adequate space e.g., at least 2 ft. (60cm) clearance on each side.
Never allow children on or near the YORK X520.
Always check the YORK X520 before using it, in particular make sure all parts
are assembled, and nuts and bolts are tightened.
Do not use the YORK X520 if the unit is disassembled in any way.

WARNING: Injuries could occur particularly to young children if the guards are removed and

not correctly reinstated.
WE DO NOT RECOMMEND THE REMOVAL OF THE GUARDS.
Always check the guards to ensure they are secured before use.
If guards are not secured tighten the screws of the guards.

Keep hands away from moving parts.
The max. user weight of 136kgs ( 300lbs ) has been determined according to European Standards.
This product is not suitable for therapeutic purposes ( Class B & C ).
Wear proper workout clothing: Do not wear loose clothing.
Do not wear shoes with leather soles or high heels. Tie all long hair back.
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 YORK X520.
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

TAKE CARE TO PROTECT CARPETS AND FLOOR

and contains moving parts which have been greased / lubricated and could leak.
The safety level of the equipment can be maintained only if it is regularly examined for damage and

wear e.g. ropes, pulleys & connection points.
Replace defective components immediately and/or keep the equipment out of use until repair.
Component such as pulleys, bearings and cables are always more susceptible to wear. Special
attention should be taken to inspect these component before use.
WARNING: Injuries to health may result from incorrect use of this equipment. Always correctly
follow the instructions that are set out in this manual.
That adjustment devices are not left projecting as they may interfere with people.

YORK X520

The is designed for use and enjoyment in the home (NOT FOR COMMERCIAL USE).
By following the above precautions and using good judgement and common sense, you will
have a safe and pleasurable exercise regimen with the .

CARE AND MAINTENANCE

Use a warm damp cloth with mild detergent
to keep your clean.YORK X520

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

U.K.

F I T N E S S

HELP LINE (8:30am- 4:30pm)

YORK BARBELL (U.K.) LTD.

CHURCHILL WAY, DAVENTRY,

NORTHANTS, NN11 4YB ENGLAND

TEL: [phone]
FAX: [phone]

E-MAIL: [e-mail]

YORK X520 / 01

AUSTRALIA

F I T N E S S

HELP LINE (8:00am- 4:00pm)

YORK BARBELL (AUST.) PTY. LTD.

UNIT 1, LOT 2, SWAFFHAM ROAD,

MINTO, N.S.W. 2566 AUSTRALIA

TEL: [phone]
FAX: [phone]

E-MAIL: [e-mail]

YORK X520

TOOLS REQUIRED

The tools enclosed in the carton are three allen
keys (one has a screwdriver function) and one
multi-purpose spanner.

U.S.A.

F I T N E S S

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

YORK BARBELL USA.

3300 BOARD ROAD.

YORK, PA 17402
TEL: [phone]
FAX: [phone]

E-MAIL: [e-mail]

GENERAL

WE RECOMMEND YOU HAVE SOMEONE ASSIST YOU IN LIFTING AND ASSEMBLING
YOUR YORK X520.
REMOVE ALL THE PARTS OF YOUR FROM THE CARTON AND PLACE
THEM ON THE FLOOR CAREFULLY.
FOLLOW THESE INSTRUCTIONS CAREFULLY AND IT WILL MAKE IT EASIER FOR
YOU TO ASSEMBLE YOUR

YORK X520.

YORK X520

ASSEMBLY INSTRUCTIONS

1.

A

ATTACH THE REAR STABILIZER

The rear stabilizer has end caps that can vary
in height to enable you to level the trainer on
uneven floors.

REAR
STABILIZER

END CAP

NOTE: This equipment has been supplied
with some Nylon
It is essential that the nuts are fully
tightened onto the bolts, so that
the bolt penetrates through the
nylon insert.

Locknuts.

2.

A

Fix the rear stabilizer to the main frame and
secure, using two carriage bolts, spring washers,
washers and nylon locknuts.

Fix the plastic caps onto the locknuts once secured.

X4

#5556-09

X4

#5556-10

#5556-11

#5556-12

#5556-13

ATTACH THE FRONT STABILIZER

The front stabilizer has moving wheels near each end.
Find a polyfoam block from the carton and rest

FRONT

STABILIZER

POLYFOAM
BLOCK

MOVING
WHEEL

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

*

the right pedal post assembly on it as shown.
Fix the front stabilizer to the main frame and

secure, using two carriage bolts, washers,
spring washers and nylon locknuts.

NOTE: MAKE SURE you fasten the nuts and bolts

NOTE: MAKE SURE

securely for your safety and comfort when
pedalling.

Fix the plastic caps onto the locknuts once secured.

YORK X520 / 02

*

3.

A

RIGHT
PEDAL
POST

BRACKET
POINTING
DOWN

RIGHT
PEDAL

CURVED
EDGE
OF PEDAL
THIS SIDE

ATTACH THE PEDALS TO THE POSTS

Rotate both pedal post assemblies backwards
so that the pedal posts are resting on the floor
as shown.

Attach the right pedal to the right pedal post and
secure, using two carriage bolts, washers,
spring washers and fixing knobs.

#5556-30

#5556-31

NOTE:

NOTE: The curved edge of each pedal must
be fixed onto the pedal post facing
outwards.

#5556-32

#5556-33

X2

X2

B

LEFT
PEDAL

LEFT
PEDAL
POST

Attach the left pedal to the left pedal post and
secure, using two carriage bolts, washers,
spring washers & fixing knobs.

X2

#5556-30

X2

#5556-31

NOTE:

NOTE: There are three adjustable holes on the

#5556-32

#5556-33

pedal post for you to adjust the pedal to a
suitable position.

MAKE SURE you fix both pedals into the

MAKE SURE

same positions on the pedal posts.

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

*

YORK / 03X520

*

4.

A

CONNECT
BRACKET

LOWER
TENSION
CABLE

ATTACH THE FRONT POSTS

With one hand hold the front post and tension cable,
with the other hold the connecting bracket of the lower
tension cable as shown.

Connect the tension cable to the inside bracket of the
lower tension cable.

CABLE

B

C

TENSION
CABLE

LOWER
TENSION
CABLE

TENSION
CABLE

CONNECT
BRACKET

INSIDE
BRACKET

CONNECT
BRACKET

INSIDE BRACKET

Once the cable is connected to the inside bracket,
firmly pull the tension cable upwards above
the connecting bracket.

CONNECT
BRACKET

Position the top tension cable into the slot at the top
of the connecting bracket.
Engage the metal slot as shown.end into the

TOP
TENSION
CABLE
METAL
END

D

MIDDLE
WIRE

Connect the sensor wire plug on the main frame to
the middle wire socket protruding from the end of
the front post.

Check that the middle wire runs up the front post and

SENSOR
WIRE

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

*

out of the top - later this will connect to the computer.

YORKX520 / 04

*

E

FRONT
POST

Insert the front post into the front post mounting
tube and secure, using four allen head bolts,
spring washers and washers.

#5556-24 #5556-11 #5556-10

NOTE: TAKE CARE

NOTE: TAKE CARE to ensure that the wire does
not get trapped when you attach
the front post.

X4

F

HAND
PULSE
SENSOR
CABLES

CENTRAL HANDLE
BAR

FIXING
BRACKET

Fix the central handle bar to the front post via the
fixing bracket using four machine screws, spring
washers and washers.

X4

#5556-56

NOTE: TAKE CARE

NOTE: TAKE CARE to ensure that the hand pulse
sensor cables do not get trapped when
you attach the centre bar.

MAKE SURE

MAKE SURE you fasten the screws
securely for your safety and comfort
when pedalling.

#5556-32

#5556-31

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

*

YORK / 05X520

*

5.

ATTACH THE HANDLE BAR POSTS

A

HANDLE
BAR
BRACKET

FRONT
POST

B

RIGHT
HANDLE
BAR

HANDLE
BAR
BRACKET

LEFT
HANDLE
BAR

HANDLE BAR
PIVOT ROD

Thread one allen head bolt, spring washer and washer
onto one end of the handle bar pivot rod.

Attach the left handle bar post to the handle bar bracket
on the front post with the handle bar pivot rod as shown.

X1

#5556-24 #5556-11

#5556-48

Attach the right handle bar post to the handle bar
bracket and secure, using one allen head bolt,
spring washer and washer.

X1

#5556-24 #5556-11

NOTE: MAKE SURE you fasten both bolts securely for

NOTE: MAKE SURE

#5556-48

your safety and comfort when pedalling.

C

RIGHT
LOW
HANDLE
BAR
POST

LEFT HANDLE

D

BAR POST

FIXING
KNOB

RIGHT
HANDLE
BAR
POST

Turn the right handle bar post backwards.

Slide the right low handle bar post into the right handle
bar post and secure in position with the fixing knob.

X2

#5556-49

Rotate the left handle bar post downwards and slide
the left low handle bar post into the handle bar post
as shown.

Thread the fixing knob into the left handle bar post
to secure the low handle bar post in position.

NOTE: MAKE SURE you fix both low handle bars

NOTE: MAKE SURE

in position securely.

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

*

YORKX520 / 06

*

6.

A

ATTACH THE COMPUTER

Insert two batteries ( AA size 1.5V ) into the
compartment in the back of the computer.

B

MIDDLE
WIRE
SOCKET

C

COMPUTER
BRACKET

Connect the middle wire, that comes out of the front
post, to the computer plug on the back of
the computer console.

Attach the computer to the computer bracket by using
two machine screws. ( The machine screws are located

in the back of the computer console. )

in the back of the computer console. )

#5556-51

NOTE: TAKE CARE

NOTE: TAKE CARE to ensure that the wire does not
trapped when you attach the computer.get

( The machine screws are located

X2

D

MIDDLE WIRE PLUG

HAND
PULSE
SENSOR
WIRE

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

*

YORK / 07X520

Plug the hand pulse sensor into the left hand side socket
on the back of the computer.

Plug the middle wire into the right hand side socket on the
back of the computer.

*

7.

ATTACH THE WATER BOTTLE HOLDER

A

Fix the water bottle holder to the front post
and secure, using two machine screws.

X2

#5556-58

B

Slide the water bottle into the water bottle
holder in position directly as shown.

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

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

*

YORK X520 / 08

*

DESCRIPTION

YORK / 09X520

DESCRIPTION

YORK X520 / 10

PARTS LIST

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

1 5556-01 1 MAIN FRAME
2 5556-02 1 CHAIN COVER ( L )
3 5556-03 1 CHAIN COVER ( R )
4 5556-04 2 METAL DISC CAP
5 5556-05 1 FRONT STABILIZER
6 5556-06 2 MOVING WHEEL ASSEMBLY
7 5556-07 4 #8 X 16mm FIXING SCREW
8 5556-08 2 FRONT STABILIZER END CAP

9 5556-09 4 M8 X 90mm CARRIAGE BOLT
10 5556-10 10 M8 WASHER
11 5556-11 14 M8 SPRING WASHER
12 5556-12 4 M8 NYLON LOCKNUT
13 5556-13 4 PLASTIC BOLT CAP
14 5556-14 1 REAR STABILIZER
15 5556-15 PAIR REAR STABILIZER END CAP ( L&R )
16 5556-16 1 SENSOR WIRE
17 5556-17 1 MIDDLE WIRE
18 5556-18 1 TENSION CABLE CONNECT BRACKET
19 5556-19 1 TENSION CONTROL W/ CABLE
20 5556-20 1 FRONT POST
21 5556-21 1 M5 WASHER
22 5556-22 1 M5 X 45mm MACHINE SCREW
23 5556-23 2 PIVOT ROD BUSH ( 48.4mm )
24 5556-24 6 M8 X 15mm ALLEN HEAD BOLT
25 5556-25 8 PLASTIC BUSHING
26 5556-26 1 RIGHT PEDAL POST
27 5556-27 2 M8 X18mm X 2mm WASHER
28 5556-28 2 M8 X 20mm ALLEN HEAD BOLT
29 5556-29 1 RIGHT FOOT PEDAL
30 5556-30 4 M6 X 45mm CARRIAGE BOLT
31 5556-31 8 M6 WASHER
32 5556-32 8 M6 SPRING WASHER
33 5556-33 4 FIXING KNOB
34 5556-34 2 LOWER HANDLE BAR POST
35 5556-35 2 WAVE SPRING WASHER
36 5556-36 2 PEDAL POST PIVOT BOLT
37 5556-37 2 M8 X 25mm ALLEN HEAD BOLT
38 5556-38 2 PEDAL POST END CAP
39 5556-39 1 LEFT PEDAL POST
40 5556-40 1 LEFT FOOT PEDAL
41 5556-41 1 HANDLE BAR ( R )
42 5556-42 4 PIVOT ROD BUSH ( 46mm )
43 5556-43 2 HANDLE BAR POST PLASTIC INSERT
44 5556-44 1 HANDLE BAR ( L )
45 5556-45 2 HANDLE BAR FOAM GRIP
46 5556-46 2 HANDLE BAR END CAP

YORK / 11X520

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

47 5556-47 1 PIVOT ROD
48 5556-48 2 M8 X 28mm WASHER
49 5556-49 2 FIXING KNOB
50 5556-50 1 COMPUTER CONSOLE
51 5556-51 4 M5 X 10mm MACHINE SCREW
52 5556-52 1 CENTRAL HANDLE BAR
53 5556-53 2 HAND PULSE SENSOR ASSEMBLY
54 5556-54 1 HAND PULSE SENSOR WIRE
55 5556-55 4 CENTRE HANDLE BAR END CAP
56 5556-56 4 M6 X 45mm ALLEN HEAD BOLT
57 5556-57 1 WATER BOTTLE HOLDER
58 5556-58 2 M5 X 12mm MACHINE SCREW
59 5556-59 1 WATER BOTTLE
60 5556-60 1 SENSOR BRACKET
61 5556-61 1 M6 X 12mm FIXING SCREW
62 5556-62 4 BEARING ( 6203ZZ )
63 5556-63 1 DISC WHEEL PULLEY AXLE
64 5556-64 3 CLIP - C17 ( ID 15.7mm )
65 5556-65 1 DISC WHEEL PULLEY
66 5556-66 1 DISC WHEEL PULLEY WASHER
67 5556-67 4 M6 X 18mm FIXING SCREW
68 5556-68 5 M6 NYLON LOCKNUT
69 5556-69 1 MAGNET
70 5556-70 1 JOCKEY PULLEY BRACKET
71 5556-71 1 JOCKEY BRACKET SPRING
72 5556-72 3 SPACER SLEEVE
73 5556-73 3 M6 WASHER ( t=1.5mm )
74 5556-74 3 M6 X 14mm FIXING SCREW
75 5556-75 1 MAGNET HOLDER
76 5556-76 1 M8 X 52mm HEX HEAD BOLT
77 5556-77 1 M8 NYLON LOCKNUT
78 5556-78 1 M6 X 65mm FIXING SCREW
79 5556-79 1 M6 SELF-LOCKING NUT
80 5556-80 1 M6 NYLON WASHER
81 5556-81 1 M6 WASHER ( t=1.2mm )
82 5556-82 1 MAGNET HOLDER SPRING
83 5556-83 1 FLYWHEEL ASSEMBLY
84 5556-84 2 BEARING ( 6001ZZ )
85 5556-85 1 FLYWHEEL AXLE
86 5556-86 2 CLIP - C12 ( ID 11.1mm )
87 5556-87 1 DRIVE BELT - RIBBED
88 5556-88 2 M10 FLAT WASHER ( t=2mm )
89 5556-89 2 3/8" WHEEL NUT
90 5556-90 1 RIGHT METAL DISC COVER
91 5556-91 1 LEFT METAL DISC COVER
92 5556-92 2 M8 X 16mm HEX HEAD BOLT

YORK X520 / 12

YORK X520 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.

F IT N E S S

LOAD

520

TO START/ Press the SET button to activate the unit.

The computer will automatically start/stop when you exercise.

B. FUNCTION BUTTONS
MODE: Guides you through each display function.

Your computer will change modes in the following order.

TIME DISTANCE CALORIE PULSE

SET: Allows you to set the target values for TIME, DISTANCE, CALORIE

Please make sure the computer is in the “STOP“ status before using this key
If you hold this key continuously for 2 seconds the value will increase quickly.

& PULSE.

RESET: 1. Press RESET to reset each single mode on the computer.

2. Press and hold RESET for several seconds to reset all of the target values
in the computer.

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

*

YORK / 13X520

*

C. SETTING FUNCTIONS

You can set a target time, 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, then start to count up if
you continue exercise.

SCAN Automatically scans all the functions in sequence displaying your progress

without requiring you to press the mode key.
Your computer will change modes in the following order -

TIME DISTANCE & PULSE CALORIE & CAL. / H

SPEED The speed is shown in KPH, when the YORK X520 is in use. (Max 99:9 KPH).

TIME Counting commences when the YORK X520 is active. (Max 99:59 MIN).

To set the timer to countdown select TIME by using the MODE button.
Enter the required time target by pressing the SET button. (Max 99:00 MIN).

DISTANCE Distance is automatically displayed in KM, when the YORK X520 is in use.

(Max 99.9MILE).

,

To set a target distance select DISTANCE by using the MODE button.
Enter the desired distance by pressing the SET button. (Max 99.0 MILE).

, ,

,

CALORIES Approximate calories consumed is displayed, once the YORK X520 is in use.

(Max 9999 CAL.)

To set a target calorie consumption select “CALORIE” by using
the MODE button.
Enter the target calories to be consumed by pressing the SET button.

(Max 9990 CAL.)

(This data is a rough guide for comparison of different exercise sessions
which can not be used in medical treatment.)

,

,

,, ,,

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

(USING THE heart rate is shown.
HAND PULSE
SENSOR)

The user may need to consult a doctor before using this equipment.
The user can set a target heart rate with this information.

To set a target heart rate select “PULSE” by using the MODE button.
Enter your target pulse by pressing the SET button. (Max. 240)

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

*

YORK X520 / 14

*

HAND PULSE SENSOR

RECEIVER
PLUG-IN

LEFT HAND PULSE

SENSOR

RIGHT HAND PULSE

SENSOR

To obtain a pulse reading you must have your left and right hands holding the sensors at the
same time.

Grip the hand pulse 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. We recommend you use a chest belt transmitter.

A chest belt transmitter, which can monitor the heart rate to ECG accuracy, can be purchased
for use with this computer. The ultra lightweight transmitter is worn on the chest, a receiver
plugs into the computer and the readout is displayed on the computer screen.
Contact the YORK Help Line or your local YORK Dealer and ask for
item #5103 Plug In TELEMETRY SET PI-50.

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

U.K.

F I T N E S S

HELP LINE (8:30am- 16:30pm)

YORK BARBELL (U.K.) LTD.

CHURCHILL WAY, DAVENTRY,

NORTHANTS, NN11 4YB ENGLAND

TEL: [phone]
FAX: [phone]

E-MAIL: [e-mail]

AUSTRALIA

F I T N E S S

HELP LINE (8:00am- 16:00pm)

YORK BARBELL (AUST.) PTY. LTD.

UNIT 1, LOT 2, SWAFFHAM ROAD,

MINTO, N.S.W. 2566 AUSTRALIA

TEL: [phone]
FAX: [phone]

E-MAIL: [e-mail]

U.S.A.

F I T N E S S

HELP LINE (8:00am- 17:00pm)

YORK BARBELL USA.

3300 BOARD ROAD.

YORK, PA 17402
TEL: [phone]
FAX: [phone]

E-MAIL: [e-mail]

NOTE: 1. When targets / limits have been reached an alarm will sound.

2. Without any signal for 5 minutes, the LCD display will shut off
automatically, with all values reset to zero. Press any key or start cycling
to reactivate.

3. The computer is equipped with an auto start / stop device. It will activate
when you start to pedal and switch off some time after you stop pedalling.

4. The mode function will only work when all activity has stopped.

5. If the display becomes faint, replace the batteries.

6. Battery spec: 2 AA size.

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

*

YORK / 15X520

*

STRETCHING

EXERCISES

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.

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.

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.

CALF STRETCH

Take leg back ensuring toe point in directly
forward. Rest hands on thigh. Hold for 8-10
seconds or until muscle eases.

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.

GLUTEALS

Cross one ankle over opposite knee, using
hands lift leg off floor to increase stretch if
necessary. 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.

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

*

ABDOMINAL STRETCH

Lengthen and gently lift upper body keeping
head in line until stretch felt. Hold for 8-10
seconds.

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.

YORK X520 / 16

*

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.

( These pictures shows the ELLIPTICAL TRAINER 2100 )

EXERCISE

GUIDE

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.

ADJUSTABLE

Change the level of difficulty of your workout by
adjusting the tension knob. Begin with a low
and adjust the resistance your workout
according to your level.
The resistance can be changed before or during
a workout.

TENSION

tension,

to intensify

personal fitness

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.
Repeat according to exercise intensity.
Maintain a secure grip on handlebars and keep your feet firmly in position.

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

*

YORK / 17X520

*

( These pictures shows the ELLIPTICAL TRAINER 2100 )

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.
Repeat according to exercise intensity.
Maintain a secure grip on handlebars and keep your feet firmly in position.

EXERCISE

GUIDE cont.

VARY WORKOUTS:

VARY WORKOUTS: As well as the different programs to vary your workout you can also

between the forward and reverse elliptical motion,
5 minutes forward

Vary your workouts and make up new routines.

Vary your workouts and make up new routines.

CAUTION:

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

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.

change e.g.,

then 2 minutes reverse then 5 minutes forward etc.

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

*

YORK X520 / 18

*

EXERCISE GUIDE

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.

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

*

YORK / 19X520

*

TARGET ZONE

PULSE
RATE

85% OF MAX.

70% OF MAX.

55% OF MAX.

RESET PULSE

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

MAXIMUM PULSE RATE

WARM UP

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

COOL DOWN LEVEL

COOL DOWN

TIME

HEART ZONE SELECTION GUIDELINES

In order to set your personal target heart zone, you will need to:

- Calculate your maximum heart rate.

- Select a zone based on your current fitness level.

Calculating your maximum heart rate

The standard method for calculating heart rate training zone is based on estimating maximum
heart rate using the formula 220 minus the persons age in years. Some practitioners believe
that a woman estimated maximum heart rate can be calculated more accurately by using 226
instead of 220.
The important issue with all estimating calculations is that in reality they can vary by plus or
minus 15 bpm and at best are only an indication of actual results.

Estimated Maximum Heart Rate = 220 - Age (Year)

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

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YORK X520 / 20

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SELECTING THE ZONE

Healthy Heart Weight Loss Aerobic Anaerobic Red line

50 - 59% 60 - 69% 70 - 79% 80 - 89% 90 - 100%
155 65 78 - 93 94 - 109 110 - 124 125 - 139 140 - 155
160 60 80 - 96 97 - 112 113 - 128 129 - 144 145 - 160
165 55 83 - 99 100 - 116 117 - 132 133 - 148 149 - 165
170 50 85 - 102 103 - 119 120 - 136 137 - 153 154 - 170
175 45 88 - 105 106 - 123 124 - 140 141 - 157 158 - 175
180 40 90 - 108 109 - 126 127 - 144 145 - 162 163 - 180
185 35 93 - 111 112 - 129 130 - 147 148 - 166 167 - 185
190 30 95 - 114 115 - 133 134 - 152 153 - 171 172 - 190
195 25 98 - 117 118 - 137 138 - 156 157 - 175 175 - 195
200 20 100 - 120 121 - 140 141 - 160 161 - 180 181 - 200
205 <18 101 - 121 122 - 141 142 - 162 162 - 182 183 - 205

Percentage of Max Heart Rate (Beats per Minute)

Max

HR

Age

If you have not exercised for some time begin your exercise program in the Healthy Heart Zone.
Start for the first few weeks, and gradually progress up to the zone that meets your personal
fitness goal.

ZONE 1.- HEALTHY HEART - 50 to 59% of Max Heart Rate.

If you are a beginner with the goal of improving overall fitness, losing weight or reducing stress,
exercise in this zone.

ZONE 2.- WEIGHT MANAGEMENT - 60 to 69% of Max Heart Rate.

If you already exercise regularly with the aim of losing body fat, exercise in this zone.

ZONE 3.- AEROBIC - 70 to 79% of Max Heart Rate.

Progress to this zone if your goal is to improve your aerobic conditioning.

ZONE 4.- ANAEROBIC THRESHOLD - 80 to 89% of Max Heart Rate.

This is the zone in which to improve anaerobic threshold. Exercising I this zone requires a high
degree of fitness, and should not be used by those who are unfit.

ZONE 5.- RED LINE - 90 to 100% of Max Heart Rate.

For professional supervised athletes only.

HEART RATE

TARGET ZONE

200

R

E I E

D

-L

180
160

A B

A

140

W

120

100

H T R

80
60

20 30 40 50 60 70 AGE

N O

Z N

E

S

H

E

O

N

O

L

T

E

N

AER

O

I

C

T

E B

R

O

I

C N

EIG

H M

T

E

A

L

HY

Maximum Heart Rate (MHR) = 220 - AGE

HRE

ZO

E

A A

N EM N

G

H

EA

T Z

D

Z

Z

ONE

O E

N

0

9

0

6

0 6

-

1

80
7 -

0 M

5

-

0

-

9
8

-70

0

%

0

%

0%

%

0

% MH

M
M

M R

H
H

HR
H

200
180

HEART RATE

160

R

140

R

120
100

R

80
60

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

*

YORK / 21X520

*

HOW TO MONITOR YOUR HEART RATE DURING EXERCISE

Now that you know where your training zone is, you’ll have to monitor yourself to be sure you’re
in it. Here is a simple rule, if you cant hold a conversation without gasping for breath you are
probably above your training zone.

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 things:

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

. Load: The resistance against which you exercise.

2
e.g. The tension you apply on a cycle or stepper, or the incline set on a treadmill.

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 a 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.

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

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YORK X520 / 22

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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're commend 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.

*

YORK / 23X520

*

YORK X520 / 24

YORK BARBELL LIMITED WARRANTY INFORMATION

York Barbell Ltd warrants this product to be free from defects in workmanship and material
under normal use and conditions from the date of original purchase. This excludes normal
wear and tear and is applicable to the original purchaser with sales receipt as proof of
purchase.
The warranty period varies according to the type of product, model or parts concerned and
may vary according to country. Please request full warranty details from the York office in
your location (see below).

The warranty for York X510 Cross-trainer is one year.

This warranty covers the product for home/domestic use only and not for commercial or
rental usage.
York Barbell Ltd will not be responsible for damages or failures that occur as a result of
improper assembly, adjustment or failure to operate the product as detailed in the manual.
This warranty does not cover accidental damage, misuse, abuse, lack of reasonable care for
the product, freight damage or alterations or repairs not made by York Barbell Ltd or a
recommended service centre.
During the warranty period, York Barbell will at no additional charge replace parts or repair
the product if it becomes defective, malfunctions or otherwise fails to conform to this
warranty under usual, non commercial use.
In repairing the product, York Barbell Ltd may replace defective parts and reserves the right
to use serviceable used parts that are equivalent to new parts in performance.
In the unlikely event of a problem occurring, please contact your local York Barbell authorised
dealer. Please have your proof of purchase ready.
If the problem cannot be fixed by sending parts, you will need to arrange to send the goods to
a York authorised repair centre. You must prepay any shipping charges and you are
responsible for insuring any product or part shipped or returned. Returns will not be
accepted without written authorisation by York Customer Service Department.

WARRANTY REGISTRATION

It is strongly recommended that you complete the warranty card enclosed
with your product and return it to your authorized local YORK dealer.

U.K.

F I T N E S S

HELP LINE (8:30am- 4:30pm)

YORK BARBELL (U.K.) LTD.

YORK WAY, DAVENTRY,

NORTHANTS, NN11 4YB ENGLAND

TEL: [phone]

FAX: [phone]

E-MAIL: [e-mail]

CANADA

F I T N E S S

HELP LINE (8:30am- 4:30pm)

YORK BARBELL CO. LTD.

1450 S. SERVICE ROAD WEST,

OAKVILLE (TORONTO), ONTARIO,

CANADA L6L 5T7

TEL: [phone]

FAX: [phone]

ROOM A2 4F, NO.51, GONG-YI ROAD,

AUSTRALIA

F I T N E S S

HELP LINE (8:00am- 4:00pm)

YORK BARBELL (AUST.) PTY. LTD.

UNIT 1, LOT 2, SWAFFHAM ROAD,

MINTO, N.S.W. 2566 AUSTRALIA

TEL: [phone]

FAX: [phone]

E-MAIL: [e-mail]

TAIWAN

F I T N E S S

HELP LINE (9:00am- 6:00pm)

YORK FITNESS (TAIWAN) LTD.

SEC. 2, TAICHUNG CITY, TAIWAN

TEL: [phone]
FAX: [phone]

E-MAIL: [e-mail]

E-MAIL: [e-mail]

Authorized Dealer

U.S.A.

F I T N E S S

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

YORK BARBELL USA.

3300 BOARD ROAD.

YORK, PA 17402

TEL: [phone]

FAX: [phone]

YORK / 25X520

WARRANTY REGISTRATION

IMPORTANT: Please complete and return this page, with a copy of your receipt, to your local York dealer within 14 days.

Alternatively, you can register your warranty on-line - please visit www.yorkfitness.com

Which product did you buy? _________________________________________________________________________
Where from (name of retailer)? _______________________________________________________________________

Date Purchased _____________________________ Serial / Batch No _______________________________
Name (Mr/Miss/Mrs)_________________________________________________________________________________
Address __________________________________________________________________________________________
__________________________________________________________________________________________________
Telephone Number ____________________________________
E-mail address _______________________________________

Please help us to improve our products and services by answering the following questions:

How did you buy this product?

In a shop
Mail order catalogue

Over the internet
Other, please specify

Why did you choose this product (tick all that apply)?

Discounted price
York brand name
Best specification at the price you wanted to pay
Word of mouth recommendation
Sales staff recommendation
Received as a present

Did you search the web before buying this product?

Yes
No

Were you aware of York before you bought this product?

Yes
No

How old are you?

Under 18
18 29
30-39
40-49
50+

Are you a member of a gym or fitness club?

Yes
No

What prompted you to buy fitness equipment (tick all
that apply)?

Replacing old equipment
Saw an advert with big price savings
Medical advice
Thought it was about time to get fit
Want to look good

Do you have access to a PC at home?

Yes
No

How would you rate the product you have just
purchased (1 = poor, 10 = excellent)?

Quality
Looks
Usability
Instruction manual
Ease of assembly

On average, how many times a week do you
exercise / work out?

0
1 - 2
2 - 3
4 or more

Any other comments

This information will be held by York Barbell Ltd and will not be passed onto third parties. Please tick this box if you would not like to
receive further information from York Barbell

YOUR WARRANTY IS ONLY VALID IF YOU CAN PROVIDE PROOF OF THE ORIGINAL PURCHASE.

This can be the receipt, invoice, delivery note or internet confirmation.

YORK X520 / 26

F I T N E S S

PLACE

STAMP

HERE

PARTS ORDER FORM

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

Date of purchase
Name of location where purchased
Model number
Last name, First name
Telephone number

Address City State Zip/Postcode

Part

No.

Q'ty

Part Description

Send your order to:

YORK BARBELL (AUST.) PTY. LTD.

UNIT 1, LOT 2, SWAFFHAM ROAD,

MINTO N.S.W. 2566

AUSTRALIA

Unit Price

Total value of order $

Total

YORK BARBELL (U.K.) LTD.

CHURCHILL WAY,

DAVENTRY, NORTHANTS,

ENGLAND, NN11 4YB

BERNSPORT (1995) LTD.

PO BOX 33-973 TAKAPUNA,

AUCKLAND NEW ZEALAND

F I T N E S S

PLACE

STAMP

HERE

PLACE

STAMP

HERE

PLACE

STAMP

HERE

PARTS ORDER FORM

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

Date of purchase
Name of location where purchased
Model number
Last name, First name
Telephone number

Address City State Zip/Postcode

Part

No.

Q'ty

Part Description

Send your order to:

YORK BARBELL (AUST.) PTY. LTD.

UNIT 1, LOT 2, SWAFFHAM ROAD,

MINTO N.S.W. 2566

AUSTRALIA

Unit Price

Total value of order $

Total

YORK BARBELL (U.K.) LTD.

CHURCHILL WAY,

DAVENTRY, NORTHANTS,

ENGLAND, NN11 4YB

BERNSPORT (1995) LTD.

PO BOX 33-973 TAKAPUNA,

AUCKLAND NEW ZEALAND

F I T N E S S

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