X510 - Elliptical bike York Fitness - Free user manual and instructions

Product Type	Elliptical Cross Trainer
Brand	York Fitness
Model	X510
Maximum User Weight	100 kg (220 lbs)
Power Supply	6V 500mA AC adapter (included)
Display Type	LCD with scan, time, speed, RPM, distance, calories, pulse
Resistance Levels	8 levels (adjustable via UP/DOWN buttons)
Training Programs	1 manual + 10 preset profiles (P1-P10)
Pulse Monitoring	Hand pulse sensors with recovery function
Additional Functions	Calendar, clock, temperature display, auto start/stop, target setting
Maintenance	Clean with damp cloth and mild detergent; check for wear on pulleys, bearings, cables
Safety Features	Keep 60 cm clearance on each side; do not exceed max weight; check bolts and guards
Warranty	1 year for home/domestic use (proof of purchase required)
Assembly Required	Yes, with provided tools (multi-spanner, allen keys)
Spare Parts Availability	Yes, parts list with numbers available; contact York for replacements

Frequently Asked Questions - X510 York Fitness

What is the maximum user weight for the York X510?

The maximum user weight is 100 kg (220 lbs), determined according to European standards.

How do I adjust the pedal position?

Each pedal post has three adjustable holes. Remove the fixing knob, reposition the pedal, and re-tighten the knob securely. Ensure both pedals are set to the same position.

How do I use the Recovery function?

After exercise, place both hands on the hand pulse sensors and press the RECOVERY button. The computer will count down and grade your recovery from F1 (good) to F6 (poor). Press RECOVERY again to return to main display.

What should I do if the display becomes faint?

If the LCD display is faint, replace the two AA batteries in the computer console.

How do I clean and maintain the elliptical bike?

Use a warm damp cloth with mild detergent to clean the frame. Regularly inspect pulleys, bearings, and cables for wear. Replace defective components before use.

How do I change the resistance during a workout?

Press the UP or DOWN buttons on the computer to adjust resistance from level 1 (easy) to 8 (hard). Changes take effect immediately.

How do I use the preset training programs?

Press UP/DOWN to select P1 to P10 in the lower display, then press ENTER. Adjust the overall resistance with UP/DOWN and press ENTER again to start.

How do I measure my heart rate?

Grip both hand pulse sensors (left and right) simultaneously. Do not grip too tightly. After a few seconds, your pulse will display on the screen.

How do I step off safely?

Ensure the left foot platform is at its lowest point. Grasp the handlebars firmly, centre your body over the pedals, then step off with your right foot behind your left.

What does the alarm sound mean?

The alarm sounds when you have reached your preset target for time, distance, calories, or pulse. It indicates you have achieved your goal.

USER MANUAL X510 York Fitness

EXERCISES & INSTRUCTION MANUAL

03 / 2005

Product may vary slightly from the item pictured.

YORK X510 CROSSTRAINER

SAFETY GUIDELINES:

Please read and follow the following safety guidelines:

It is recommended that you undergo a complete physical examination before beginning any exercise program.

Read this owner's manual and follow the instructions.

■ Assemble and operate the YORK X510 on a solid, level surface.
- Keep the area behind the YORK X510 clear.
■ Always use your YORK X510 in adequate space e.g., at least 2 ft. (60cm) clearance on each side.
■ Never allow children on or near the YORK X510.
■ Always check the YORK X510 before using it, in particular make sure all parts are assembled, and nuts and bolts are tightened.
- Do not use the YORK X510 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 220lbs (100kg) 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 YORK X510.
  Do not use any accessories that aren't specifically recommended by the manufacturer, these might cause injuries or cause the unit to fail.
  ■ Always consult your doctor before undertaking any exercise programme.
  ■ Work within your recommended exercise level, do NOT work to exhaustion.
  If you feel any pain or abnormal symptoms, STOP YOUR WORKOUT IMMEDIATELY.
  ■ Consult your physician immediately.
  ■ TAKE CARE TO PROTECT CARPETS AND FLOOR in case of leakages. This product is a machine and contains moving parts which have been greased / lubricated and could leak.
  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.
  ■ Assemble and operate the product on a solid and level surface.

The YORK X510 designed for the use and enjoyment of the beginner as well as the dedicated user. By following the above precautions and using good judgement and common sense, you will have a safe and pleasurable exercise regimen with the YORK X510

CARE AND MAINTENANCE

Use a warm damp cloth with mild detergent to keep your YORK clean.X510

TOOLS REQUIRED

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

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

U.K.

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

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

YORK BARBELL (AUST.) PTY. LTD.

UNIT 1. LOT 2. SWAFFHAM ROAD,

MINTÓ, N.S.W. 2566 AUSTRALIA

TEL: [phone]

FAX: [phone]

E-MAIL: [e-mail]

U.S.A.

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

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 X510 CROSSTRAINER. REMOVE ALL THE PARTS OF YOURYORK X510 CROSSTRAINER. 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 X510 CROSSTRAINER.

ASSEMBLY INSTRUCTIONS

1. 

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

ATTACH THE REAR STABILIZER

■ The rear stabilizer has end caps with an adjustable knob fitted under neath that can vary in height to enable you to level the trainer on uneven floors.
■ 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.

5555-10

5555-11

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5555-29

X4

1. 

ATTACH THE FRONT STABILIZER

■ The front stabilizer has moving wheels near each end.
- 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 securely for your safety and comfort when pedalling.

■ Fix the plastic caps onto the locknuts once secured.

1. 

ATTACH THE PEDALS TO THE POSTS

■ Attach the pedal brackets to the pedal posts and secure, using six allen head bolts, spring washers and washers.

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X6

NOTE: MAKE SURE you fasten the bolts securely for your safety and comfort when pedalling.

■ Insert the foot pedal washers into the slot in the foot pedal securely as shown.

NOTE: The fixing hole of the pedal washer must be fixed facing towards the flat edge of the pedal.

■ Attach the pedals to the pedal post and secure, using four carriage bolts, washers, spring washers and fixing knobs.

NOTE: The curved edge of each pedal must be on the same side of the pedal post as the pedal bracket.

There are three adjustable holes on the pedal post for you to adjust the pedal to a suitable position.

MAKE SURE you fix both pedals into the same positions on the pedal posts.

■ Attach the left pedal post assembly onto the left crank shaft as shown.

NOTE: The curved edge of the pedal must be facing outwards.

Close-up of hands operating a mechanical device with a tool inserted, no visible text or symbols

- Secure the pedal post onto the shaft by using one allen head bolt, spring washer and washer.

X1

■ Attach the right pedal post assembly onto the left crank shaft as shown.

NOTE: The curved edge of the pedal must be facing outwards.

Close-up of hands using a tool to adjust or install a mechanical component, no visible text or symbols

■ Secure the pedal post onto the shaft by using one allen head bolt, spring washer and washer.

NOTE: MAKE SURE you fasten the bolts securely for your safety and comfort when pedalling.

X1

1. 

ATTACH THE FRONT POST

■ Rest the front post on the front post mounting tube carefully as shown.
■ Connect the sensor wire plug on the main frame to the middle wire socket protruding at the end of the front post.
■ Check the middle wire runs up the front post and out of the top - later this will to the computer. connect

NOTE: TAKE CARE to ensure the wire is connected as tightly as possible.

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

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5555-11

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X4

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

- Fix the central bar to the front post via the fixing bracket using two hex head bolts, spring washers and curve washers.

5555-08

5555-11

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X2

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

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

1. 

ATTACH THE HANDLE BAR POSTS

Thread one allen head bolt, spring washer and washer onto one end of the handle bar pivot rod.
■ Attach the right handle bar post to the handle bar bracket on the front post by pushing the handle bar pivot rod through both parts as shown.

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X2

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

■ Use two allen keys to fully tighten both bolts at once, as shown.

NOTE: MAKE SURE you fasten both bolts securely for your safety and comfort when pedalling.

■ Rotate the pedals until the right lower handle bar post is in the position shown in picture C.

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

■ Rotate the pedals until the left lower handle bar post is in the position shown in picture D.

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

NOTE: MAKE SURE you fix both low handle bars into the same position securely.

6.

Close-up of a hand inserting a USB into an electronic device panel (no visible text or symbols)

7.

ATTACH THE COMPUTER

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

NOTE: TAKE CARE to ensure you plug the middle wire to the socket securely.

■ Slide the middle wire into the front post and attach the computer to the computer bracket by using four machine screws. The machine screws are located in the back of the console.

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X4

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

- Plug the hand pulse sensor wire into the socket in the back of the computer.

Plug the AC adaptor lead into the socket at the rear end of your YORK X510 CROSSTRAINER as shown.

Plug the 6V 500mA A.C. Adaptor into a suitable mains supply.

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

DESCRIPTION

DESCRIPTION

PARTS LIST

KEY NO.	PART NO.	Q'TY(PCS)	DESCRIPTION
1	5555	-01 1 MAIN FRAME
2	5555	-02 1 CHAIN COVER (L)
3	5555	-03 1 CHAIN COVER (R)
4	5555	-04 2 PLASTIC DISC CAP
5	5555	-05 1 FRONT STABILIZER
6	5555	-06 1 FRONT STABILIZER END	CAP ( L )
7	5555	-07 1 FRONT STABILIZER END	CAP ( R )
8	5555	-08 2 M8 X 25mm HEX HEAD BOLT
9	5555	-09 4 M8 X 52mm CARRIAGE BOLT
10	5555	-10 20 M8 FLAT WASHER
11	5555	-11 22 M8 SPRING WASHER
12	5555	-12 7 M8 NYLON LOCKNUT
13	5555	-13 1 REAR STABILIZER
14	5555	-14 2 REAR STABILIZER END CAP
15	5555	-15 1 MIDDLE WIRE
16	5555	-16 1 SENSOR WIRE
17	5555	-17 2 PEDAL POST CONNECT	BRACKET
18	5555	-18 1 HAND PULSE SENSOR WIRE
19	5555	-19 4 PLASTIC INSERT PAD
20	5555	-20 4 M8 X 28mm WASHER
21	5555	-21 2 PEDAL BRACKET
22	5555	-22 1 FRONT POST
23	5555	-23 12 M8 X 15mm ALLEN HEAD BOLT
24	5555	-24 14 INSERT BUSHING
25	5555	-25 1 RIGHT PEDAL POST
26	5555	-26 2 FOOT PEDAL
27	5555	-27 4 M6 X 45mm FIXING SCREW
28	5555	-28 4 M6 FLAT WASHER
29	5555	-29 4 PLASTIC NUT CAP
30	5555	-30 2 LOWER HANDLE BAR POST
31	5555	-31 2 PEDAL POST PIVOT BOLT
32	5555	-32 4 FIXING KNOB
33	5555	-33 1 LEFT PLATIC DISC COVER
34	5555	-34 2 PEDAL POST END CAP
35	5555	-35 1 LEFT PEDAL POST
36	5555	-36 2 M8 CURVE WASHER
37	5555	-37 2 M8 X 45mm ALLEN HEAD BOLT
38	5555	-38 1 PIVOT ROD
39	5555	-39 1 RIGHT HANDLE BAR
40	5555	-40 2 HANDLE BAR POST PLATIC INSERT
41	5555	-41 1 LEFT HANDLE BAR
42	5555	-42 2 HANDLE BAR FOAM GRIP
43	5555	-43 2 HANDLE BAR END CAP
44	5555	-44 2 FIXING HAND WHEEL KNOB
45	5555	-45 4 FOOT PEDAL FIXING WASHER
46	5555	-46 2 HAND PULSE SENSOR ASSEMBLY
47	5555	-47 1 CENTRE BAR
48	5555-48 4	M5 X 12mm	MACHINE SCREW
49	5555-49 4	M6 SPRING WASHER
50	5555-50 1	AC ADAPTOR
51	5555-51 1	COMPUTER
52	5555-52 2	M5 X 10mm	MACHINE SCREW
53	5555-53 2	CENTRE BAR END CAP
54	5555-54 2	M8 X 25mm	ALLEN HEAD BOLT
55	5555-55 2	WAVE WASHER
56	5555-56 1	RIGHT PLASTIC DISC COVER
57	5555-57 2	HEIGHT ADJUSTING KNOB
58	5555-58 2	M8 X 20mm	ALLEN HEAD BOLT
59	5555-59 1	WIRE ROD
60	5555-60 1	MAGNET HOLDER SPRING
61	5555-61 1	SENSOR WIRE
62	5555-62 1	POWER CABLE WITH SOCKET
63	5555-63 1	DRIVE BELT PULLEY WHEEL
64	5555-64 1	MAGNET
65	5555-65 3	CLIP - C17 (ID. 15.7mm )
66	5555-66 4	M6 X 16mm	FIXING SCREW
67	5555-67 1	PULLEY WHEEL AXLE
68	5555-68 1	JOCKEY PULLEY BRACKET
69	5555-69 1	JOCKEY PULLEY BRACKET SPRING
70	5555-70 3	SPACER SLEEVE
71	5555-71 3	M6 FLAT WASHER (t=1.5mm )
72	5555-72 3	M6 X 14mm	FIXING SCREW
73	5555-73 1	MAGNET HOLDER
74	5555-74 1	M8 X 52mm	HEX HEAD BOLT
75	5555-75 1	DISC FRAME SUPPORT (R)
76	5555-76 1	FIXING BRACKET
77	5555-77 1	SPRING HOLDER
78	5555-78 5	M6 X 10mm	MACHINE SCREW
79	5555-79 1	SERVO MOTOR ASSEMBLY
80	5555-80 1	FLYWHEEL ASSEMBLY
81	5555-81 2	BEARING (6001ZZ)
82	5555-82 1	FLYWHEEL AXLE
83	5555-83 2	CLIP - C12 (ID. 11.1mm )
84	5555-84 1	DRIVE BELT - RIBBED
85	5555-85 2	M10 FLAT WASHER (t=2mm )
86	5555-86 2	3/8" WHEEL NUT
87	5555-87 2	M8 X 16mm	HEX HEAD BOLT
88	5555-88 1	SENSOR FIXING BRACKET
89	5555-89 1	#6 X 12mm	FIXING SCREW
90	5555-90 4	BEARING (6203ZZ)
91	5555-91 1	22mm X 17mm X 0.3mm	WASHER
92	5555-92 1	DISC FRAME SUPPORT (L)
93	5555-93 8	M5 X 12mm	FIXING SCREW
94	5555-94 1	BOTTOM END CAP

YORK X510 COMPUTER INSTRUCTIONS

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.

BUTTON FUNCTIONS

MODE:

1. To select the YEAR, MONTH, DATE and CLOCK for setting after the monitor is switched on.
2. To have each function of TIME, SPEED, DISTANCE, CALORIE and PULSE displayed on the main display screen in the presetting MODE.
3. To move to the next function in the presetting mode and to accept the value you have set for TIME, SPEED, DISTANCE, CALORIES and PULSE.
4. To reset the computer by pressing and holding this key, the computer returns to the date and time screen.

SET:

1. To set the target value for TIME, DISTANCE, CALORIES and PULSE function.
2. To set the value of YEAR, MONTH, DATE & CLOCK.

RECOVERY	To activate the heart rate recovery function.
ENTER	1. To enter the selected training profile.2. To reset the current training profile by pressing and holding the button for 2 seconds.
UP	To increase the training resistance level from 1 to 8. (Max 99:9 KPH).
DOWN	To decrease the training resistance level from 8 to 1.( The training resistance level can be adjusted during training.)

SETTING FUNCTIONS

CALENDAR & CLOCK After the monitor has been inactive for 4 minutes, the main screen will show the calendar and current time.
TEMPERATURE	The ROOM TEMPERATURE will be displayed, together with the CALENDAR & the CLOCK, on the main screen when the monitor has been inactive for 4 minutes.
SCAN	MAIN DISPLAY: Automatically scans through each function every 6 seconds.The order is SPEED ▶ RPM ▶ TIME ▶ DISTANCE ▶ CALORIES ▶ PULSELOWER DISPLAY: As soon as you begin to exercise, the RPM and the RESISTANCE level will be shown. The display switches between the RPM and the RESISTANCE level every 6 seconds.
TIME	COUNT UP: Accumulates the training time from 00:00 to 99:59.COUNT DOWN: As soon as training begins, the time will start counting down from the preset data to zero in one second increments.
SPEED	Displays the current training speed, the maximum speed is 99.99 KM/H.
RPM	Displays the current rotation per minute. As soon as exercise begins, the RPM and SPEED are shown in the lower screen. The display switches between the RPM and the RESISTANCE level in use every 6 seconds.
DISTANCE	COUNT UP: Accumulates the training time from 0.00 up to 99.99 KM.COUNT DOWN: As soon as training begins, the distance will start counting down from the preset figure to zero in 0.1 km increments.
CALORIES	COUNT UP: Accumulates the calories consumed from 0 to 9999 calories.COUNT DOWN: As soon as training begins, the calories will start counting down from the preset figure to zero in one calorie increments.( This data is a rough guide for the comparison of different exercise sessions that can not be used in medical treatment.)
PULSE( USE THE HAND PULSESENSORS )	Displays your current heart rate figure when you are holding the hand pulse sensors with both hands. The monitor will detect your heart rate and the heart rate symbol will start to flash to indicate when your current heart rate has reached the preset heart rate. To have a more precise hand pulse readout, we recommend that you hold both hand pulse sensors during your training period.

RESISTANCE LEVEL

The lower display will show the current training resistance level as soon as exercise starts. You may change the resistance level between 1 to 8 during training with programs 1 to 10, or in manual mode.

RECOVERY:

The time it takes you to recover after exercise is an indication of your fitness level. The computer is equipped with 'RECOVERY' to measure your heart rate recovery time, you can use this feature to compare your recovery rate over a period of time e.g. When you first start to train and again after a few weeks training. To make an accurate comparison you should really exercise at the same speed and load, and for the same amount of time, e.g., 10 minutes, at load 3. For an approximate comparison it is not necessary to put your hands on the hand pulse sensor during the exercise period. When you finish exercising, put your hands onto the hand pulse sensors, press "RECOVERY" and the computer will continue to monitor your pulse. When the computer has counted down to 0.00 the screen will display a heart rate recovery grade from F1 to F6 (F1 being good and F6 poor). Press the "RECOVERY" button again to return to the main functions.

PROGRAM PROFILES

The monitor has a manual program and ten different training program profiles.

1. Use the UP or DOWN buttons to select "M" (for training in manual the manual program) or "P" (for training in the in the preset profile screen programs), shown in the lower screen then press ENTER.

2. TRAINING IN THE MANUAL PROGRAM - Use the UP & DOWN buttons to adjust the resistance level. There are 8 different resistance levels for training. Shown in the lower screen. Each row represents one level of resistance.

TRAINING WITH THE PRESET PROGRAM PROFILES - Use the UP & DOWN buttons to select the training profile you wish to use. There are 10 (P1-P10) preset profiles for training. After the profile has been selected, press ENTER. Use the UP & DOWN buttons to adjust the training resistance level. The resistance level will increase across the entire profile.

1. After the resistance level has been selected, press ENTER and begin training. The resistance level can be changed at any time during training.

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 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.

U.K.	AUSTRALIA	U.S.A.
YORKFITNESSHELP LINE (8:30am- 16:30pm)YORK BARBELL (U.K.) LTD.CHURCHILL WAY, DAVENTRY,NORTHANTS, NN11 4YB ENGLANDTEL: [phone]FAX: [phone]E-MAIL: [e-mail]	YORKFITNESSHELP LINE (8:00am- 16:00pm)YORK BARBELL (AUST.) PTY. LTD.UNIT 1, LOT 2, SWAFFHAM ROAD,MINTO, N.S.W. 2566 AUSTRALIATEL: [phone]FAX: [phone]E-MAIL: [e-mail]	YORKFITNESSHELP LINE (8:00am- 17:00pm)YORK BARBELL USA.3300 BOARD ROAD.YORK, PA 17402TEL: [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, and all values will be reset to zero. Press any key or start cycling to reactivate.
3. The computer is equipped with an auto start / stop devise. It will activate when you start to pedal and switch off some time after you stop pedalling.
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.*

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.

Side profile of a person standing on a plain background (no text or symbols visible)

Black-and-white photo of a woman in athletic wear performing a standing pose (no text or symbols visible)

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.

Person performing a leg raise exercise on a mat, holding a cup (no text or symbols visible)

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.

Person in athletic attire performing a stretching exercise (no text or symbols visible)

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.

Person in athletic pose with arms crossed, standing against plain background (no text or symbols)

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.

Person performing a squat exercise in athletic wear (no text or symbols visible)

CALF STRETCH

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

Person performing a sit-up exercise on a mat, lying supine with one leg raised (no text or symbols visible)

GLUTEALS

Cross one ankle over opposite knee, using hands lift leg off floor to increase stretch if necessary. Hold for 8-10 seconds.

Person performing a yoga pose on a mat (no text or symbols visible)

CAT STRETCH

Starting with a neutral not arched spine lift back up towards ceiling hold for 8-10 seconds return to neutral spine.

Person performing a prone exercise on a mat, viewed from the side (no text or symbols visible)

ABDOMINAL STRETCH

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

Person performing a seated stretch on a mat, viewed from the side (no text or symbols visible)

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.

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 show the ELLIPTICAL TRAINER 2100 )

Woman performing a stationary exercise on an outdoor fitness machine (no visible text or symbols)

Person performing a stationary exercise on an outdoor fitness machine (no visible text or symbols)

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.

Change the level of difficulty of your workout by adjusting the tension level from computer. Begin with a low tension, and adjust the resistance to intensify year-round to personal fitness level. The resistance can be changed before or during a workout.

Person performing a stationary exercise on an outdoor fitness machine (no visible text or symbols)

Woman standing on a stationary exercise machine (no visible text or symbols)

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*

( These pictures show the ELLIPTICAL TRAINER 2100 )

Person standing on a stationary exercise machine (no visible text or symbols)

Person performing a stationary exercise on an outdoor fitness machine (no visible text or symbols)

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.

VARY WORKOUTS: As well as the different programs to vary your workout you can also change the forward and reverse elliptical motion, 5 minutes forward then 2 minutes reverse then 5 minutes forward etc.

Vary your workouts and make up new routines.

CAUTION:

When you wish to change direction; slow down until stopped then change direction. Do not try to suddenly change direction quickly as this will put stress on your knee joint.

STEPPING OFF

- Make sure that the left foot-platform is in the lowest position.

- Whilst grasping the handle bars, make sure your body is centred over both of the pedals.

- Step your right foot off of the left side, behind your left foot and onto the ground.

YORK ELLIPTICAL CROSSTRAINER X510

( These pictures show the ELLIPTICAL CROSSTRAINER 320P )

Black-and-white photo of a man exercising on an exercise bike in a gym, with no visible text or symbols.

USING YORK ELLIPTICAL CROSSTRAINER X510:

ADJUST THE FOOT-PLATFORMS SO THAT YOU CAN EXERCISE IN THE CORRECT POSITION, AND WITHOUT YOUR KNEES HITTING THE FRAME.
USING THE HEIGHT ADJUSTING HAND-WHEELS LOCATED ON THE FRONT OF THE ARMS TO ENURE THAT YOU CAN EXERCISE COMFORTABLY. (SELECTING THE LOWEST HOLDS WILL ALSO WORK THE MUSCLES HARDER.)
ALWAYS KEEP YOUR BACK STRAIGHT AND YOUR SHOULDERS SQUARE.
ALLOW FOR A NATURAL LIFT FROM YOUR HEAL.

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

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*

TARGET ZONE

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

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)

SELECTING THE ZONE

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.

Percentage of Max Heart Rate (Beats per Minute)
Max HR	Age	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

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 can't 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.

2. Load: The resistance against which you exercise. 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.

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.

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.

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]

AUSTRALIA

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]

U.S.A.

HELP LINE (8:00am- 5:00pm) YORK BARBELL USA. 3300 BOARD ROAD. YORK, PA 17402 TEL: [phone] FAX: [phone] E-MAIL: [e-mail]

CANADA

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]

TAIWAN

HELP LINE (9:00am- 6:00pm) YORK FITNESS (TAIWAN) LTD. ROOM A2 4F, NO.51, GONG-YI ROAD, SEC. 2, TAICHUNG CITY, TAIWAN TEL: [phone] FAX: [phone] E-MAIL: [e-mail]

Authorized Dealer

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

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