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York Fitness 3000 Exercises & Instruction Manual
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York Fitness 3000 Exercises & Instruction Manual

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

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  • Page 1 3 O O O 3 O O O MAG CROSSTRAINER EXERCISES & INSTRUCTION MANUAL Product may vary slightly from the item pictured. 11 / 2002 TWN...

  • Page 2: Safety Guidelines

    Always check the YORK 3000 MAG. CROSSTRAINER before using it, in particular make sure all parts are assembled, and nuts and bolts are tightened. Do not use the YORK 3000 MAG. CROSSTRAINER if the unit is disassembled in any way. Keep hands away from moving parts.

  • Page 3: Assembly Instruction

    GENERAL REMOVE ALL THE PARTS OF YOUR MAG. CROSSTRAINER 3000 FROM THE CARTON AND PLACE THEM ON THE FLOOR CAREFULLY. ASSEMBLING YOUR MAG. CROSSTRAINER 3000 IS SIMPLE. FOLLOW THESE INSTRUCTIONS CAREFULLY AND IT SHOULD TAKE YOU AROUND 15~20 MINUTES. ASSEMBLY INSTRUCTION...
  • Page 4 ATTACH THE FRONT POST Rest the front post on the main frame carefully as FRONT shown. POST 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. MAIN FRAME Insert the front post to the main frame in position and...
  • Page 5 ATTACH THE PEDAL POSTS Attach the pedal to the right pedal post and secure, using two machine screws as shown. NOTE: The curved edge of the pedal must be fixed NOTE: faces outwards. PEDAL CURVED EDGE OF 8502-60N PEDAL FACES OUTWARDS NOTE: Make sure you fasten the screws securely NOTE:...
  • Page 6 ATTACH THE COMPUTER Insert two batteries (AA size 1.5V) into the compartment in the back of the computer Connect the computer wire to the middle wire that runs inside the front post. COMPUTER WIRE MIDDLE WIRE Slide the computer wire down the front post then slide the computer onto the bracket on the front post until it click into position.
  • Page 7 ATTACH THE HANDLE BARS Fix the right pedal post to the right handle bar post and secure, using hex head bolt and RIGHT locknut as shown. HANDLE POST RIGHT 8502-63 PEDAL 8502-14N POST Attach the right handle bar to the right handle bar post and secure, using two machine screws, washers and locknuts.
  • Page 8 ATTACH THE CENTRE BAR CENTRE Attach the centre bar to the front post and secure, using four hex head bolts, washers & nylock nuts as shown. NOTE: Make sure you fasten the nuts & NOTE: bolts securely for your safety and comfort when exercising.

  • Page 9: How To Remove The Computer

    HOW TO REMOVE THE COMPUTER Detach the pulse sensor cable plug. PULSE SENSOR CABLE PLUG Push in the tab and at the same time slide the computer off the metal bracket. Disconnect the computer wire. COMPUTER Be careful not to drop the middle wire down the inside of the front post.
  • Page 10 DESCRIPTION...

  • Page 11: Parts List

    PARTS LIST KEY NO. PART NO. Q'TY(PCS) DESCRIPTION 8502-01 MAIN FRAME 8502-02 CRANK 8502-2C CRANK ARM END CAP 8502-3N HEX HEAD BOLT (M8 x 25mm) 8502-4N BOLT (M8 X 75mm) 8502-05 NYLOCK NUT (M6 X 1) 8502-06 DRIVE BELT PULLEY WHEEL 8502-07 BEARING (20mm) 8502-08...
  • Page 12 KEY NO. PART NO. Q'TY (PCS) DESCRIPTION 8502-41 SHAFT BOLT (9/16" - 20 X 3 9/16") 8502-42 NUT (9/16" -20) 8502-43 HANDLE BAR POST 8502-44 PLASTIC BUSHING 8502-45 PLASTIC BUSHING 8502-46 BUSHING COVER 8502-47 MACHINE SCREW (M6 X 25mm) 8502-48 RIGHT HANDLE BAR 8502-49 LEFT HANDLE BAR...

  • Page 13: Stretching Exercises

    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 HAMSTRING STRETCH TRICEP STRETCH With one hand, hold lace of shoe, knees together, Holding back of thigh with leg straight, gently Engage abdominals and drop fingers down back stand tall with abdominals engaged.

  • Page 14: Tension Knob

    BEFORE EXERCISING CHECK: You have adequate space ie. at least 2ft. (60cm) clearance on EXERCISE each side. Check all bolts and locking pins are secured and GUIDE 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.

  • Page 15: Stepping Off

    EXERCISE GUIDE cont.i Product may vary slightly from pictured. 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.

  • Page 16: Function Buttons

    YORK ELLIPTICAL CROSSTRAINER 3000 COMPUTER INSTRUCTION INTRODUCTION Your computer is ideal for monitoring your performance and setting yourself targets. By measuring your pulse rate you can ensure you exercise within your range. At the same time you can monitor closely your improving condition and cardiovascular fitness.

  • Page 17: Setting Functions

    (Max 99:59 MIN). To set timer countdown select TIME using MODE button. Enter required time target by pressing SET button. (Max 99:00 MIN). DISTANCE Distance is automatically displayed in KM, when the 3000 ELLIPTICAL CROSSTRAINER is in use. (Max 99.99KM). To set target distance select DISTANCE function using MODE button.
  • Page 18 HAND PULSE SENSORS RIGHT LEFT HAND HAND PULSE PULSE SENSOR SENSOR To obtain a pulse reading you must have your left and right hand holding the sensors at the same time. Grip the hand sensors normally (NOT TOO TIGHT) during exercise and after a few seconds the computer will display your pulse reading.
  • Page 19 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).

  • Page 20: Target Zone

    TARGET ZONE MAXIMUM PULSE RATE PULSE RATE 85% OF MAX. EXERCISE SO THAT YOUR PULSE STAYS IN THIS RATE FOR AT LEAST 15-20 MINUTES 70% OF MAX. 55% OF MAX. COOL DOWN LEVEL RESET PULSE TIME COOL DOWN WARM UP THIS IS HOW YOUR PULSE SHOULD BEHAVE DURING GENERAL FITNESS EXERCISE.
  • Page 21 HOW TO MONITOR YOUR HEART RATE DURING EXERCISE Now that you know where your training zone is, you ll I have to monitor yourself to be sure you re in it. Here s a simple rule, if you can t hold a conversation without gasping for breath you re probably above your training zone.
  • Page 22 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.

  • Page 23: Customer Service Department

    LIMITED WARRANTY 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.

  • Page 24: Parts Order Form

    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 of item purchased Last name, First name Telephone number Address City State Part Description Part No. Q'ty Unit Price Total Total of order $...

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