340P - Elliptical bike York Fitness - Free user manual and instructions

Product Type	Elliptical Trainer
Brand	York Fitness
Model	340P
Dimensions (L x W x H)	Approx. 120 x 60 x 170 cm
Weight	Approx. 70 kg (154 lbs)
Max User Weight	120 kg (265 lbs)
Resistance System	Magnetic with adjustable levels
Resistance Levels	8 levels
Stride Length	Approx. 40 cm (15.7 in)
Display Type	LCD with time, distance, speed, calories, pulse
Power Supply	2 AA batteries (not included)
Pulse Monitor	Hand grip sensors
Pedals	Oversized with non-slip surface
Handlebar Type	Fixed and moving handlebars
Transport Wheels	Yes, for easy mobility
Water Bottle Holder	Yes
Maintenance	Regular cleaning, lubricate moving parts as needed
Safety Features	Stable base, emergency stop brake (if applicable)
Spare Parts Available	Pedals, handlebars, console, resistance mechanism
Warranty	Usually 2 years frame, 1 year parts (check manual)

Frequently Asked Questions - 340P York Fitness

How do I assemble the York Fitness 340P elliptical?

Follow the step-by-step instructions in the user manual. It typically involves attaching the stabilizers, console mast, handlebars, and pedals. Use the provided tools.

What type of batteries does the console require?

The LCD console requires 2 AA batteries (not included). Insert them into the battery compartment on the back of the console.

How can I adjust the resistance on my elliptical?

Turn the resistance knob located near the console to increase or decrease the level. It offers 8 magnetic resistance levels.

Why does my elliptical make a clicking noise?

Clicking may indicate loose pedals, crank bolts, or insufficient lubrication. Check all bolts and apply lubricant to moving parts as per the maintenance guide.

What is the maximum user weight for the 340P?

The maximum user weight is 120 kg (265 lbs). Exceeding this may damage the machine.

How do I move the elliptical to another location?

Use the transport wheels located at the front. Tilt the machine gently to engage the wheels and roll it carefully.

Can I use my own tablet or phone holder?

The machine includes a built-in device holder for phones or tablets. It is located above the console.

How do I clean and maintain the elliptical?

Wipe the frame and console with a damp cloth after use. Lubricate the pedal joints and slide rails every 3 months or as needed.

What should I do if the console display is not working?

First, check the battery installation. Replace batteries if needed. If still not working, inspect the wire connections inside the console mast.

Is there a warranty for the York Fitness 340P?

Typically, York Fitness offers a 2-year warranty on the frame and 1 year on parts. Contact customer support for specific terms.

USER MANUAL 340P York Fitness

03 / 2004 TWN
Product may vary slightly from the item pictured.

YORK ELLIPTICAL CROSS TRAINER 340P

SAFETY GUIDELINES:

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

■ Assemble and operate the YORK ELLIPTICAL CROSS TRAINER 340P on a solid, level surface.
- Keep the area behind the YORK ELLIPTICAL CROSS TRAINER 340P clear.
■ You will need at least one person to help you assemble this unit, two would be better.
■ Always use your YORK ELLIPTICAL CROSS TRAINER 340P in adequate space e.g., at least 2 ft. (60cm) clearance on each side.
■ Never allow children on or near the YORK ELLIPTICAL CROSS TRAINER 340P.
■ Always check the YORK ELLIPTICAL CROSS TRAINER 340P before using it, in particular make sure all parts are assembled, and nuts and bolts are tightened.
Do not use the YORK ELLIPTICAL CROSS TRAINER 340P 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 on the guards.

• Keep hands away from moving parts.
  ■ The weight limit for this product is 136 kgs (300 lbs).
  ■ Wear proper workout clothing: Do not wear loose clothing.
  ■ Do not wear shoes with leather soles or high heels. Tie all long hair back.
  ■ Remove jewellery, rings, chains and pins before exercising.
  ■ Do not rock the unit from side to side.
  ■ Care should be taken when mounting and dismounting the unit.
  ■ Do not place any liquids on any part of the YORK ELLIPTICAL CROSS TRAINER 340P.
  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 FLOORS in case of leakages.
  This product is a machine and contains moving parts which have been greased / lubricated and could leak.

The YORKS pipeline for Ais CROSEN TOMINER in 40E 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 YORK ELLIPTICAL CROSS TRAINER 340P.

CARE AND MAINTENANCE

Use a warm damp cloth with mild detergent to keep your YORK ELLIPTICAL CROSS TRAINER 340P clean.

TOOLS REQUIRED

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

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

U.K.

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]

AUSTRALIA

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

YORK BARBELL (AUST.) LTD

UNIT 1, LOT 2, SWAFFHAM ROAD,

MINTÓ. N.S.W. 2566 AUSTRALIA

TEL: [phone]

FAX: [phone]

E-MAIL: heathéryó[e-mail]

N.Z.

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

BERNSPORT (1995) LTD

PO BOX 33-973 TAKAPUNA

AUCKLAND NEW ZEALAND

TEL: [phone]

FAX: [phone]

E-MAIL: [e-mail]

GENERAL

WE RECOMMEND YOU HAVE SOMEONE ASSIST YOU IN LIFTING AND ASSEMBLING YOUR YORK ELLIPTICAL CROSS TRAINER 340P. REMOVE ALL THE PARTS OF YOURYORK ELLIPTICAL CROSS TRAINER 340P 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 ELLIPTICAL CROSS TRAINER 340P.

ASSEMBLY INSTRUCTION

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 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 locknut heads.

8581-10

8581-11

8581-12

8581-13

X4

1. 

ATTACH THE FRONT STABILIZER

■ Front stabilizer has moving wheels near each end.
■ Find a polyfoam block from the carton and rest 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 securely for your safety and comfort when pedalling.
■ Fix the plastic caps onto the locknut heads.

1. 

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.

X2

Simple line drawing of two stacked rectangular blocks with no text or symbols

X2

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

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

Technical drawing of a bolt with threaded shaft and hexagonal head (no text or symbols on the object itself)

X2

Simple line drawing of a 3D rectangular block with no text or symbols

X2

NOTE: 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.

1. 

ATTACH THE FRONT POSTS

■ With one hand hold the front post and tension cable, with the other hold the connect bracket of the lower tension cable as shown.
■ Connect the tension cable to the inside bracket of the lower tension cable.

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

■ Position the top tension cable into the slot at the top of the connect bracket.

Engage the metal end into the slot as shown.

Close-up of a mechanical clamp or spring assembly with a black arrow pointing to a component (no visible text or symbols)

Simple black arrow pointing left and right (no text or symbols)

■ Connect the sensor wire plug on the main frame to the middle wire socket protruding from the end of the front post.
■ Check the middle wire runs up the front post and out of the top - later this will connect to the computer.

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

Three technical diagrams of a bolt and two circular components (no text or labels)

8581-24 #8581-11 #8581-10

X4

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

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

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

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

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

■ 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.

■ 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 in position securely.

6.

Close-up of hands installing or adjusting a device component with visible internal structure (no text or symbols)

ATTACH THE COMPUTER

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

■ 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.)

8581-51

X2

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

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

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

7.

Close-up of a hand holding a bicycle tire, no visible text or symbols

ATTACH THE WATER BOTTLE HOLDER

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

8581-58

X2

■ 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*

PARTS LIST

KEY NO. PART NO. Q'TY(PCS) DESCRIPTION
1 8581-01 1 MAIN FRAME
2 8581-02 1 CHAIN COVER ( L )
3 8581-03 1 CHAIN COVER ( R )
4 8581-04 2 METAL DISC CAP
5 8581-05 1 FRONT STABILIZER
6 8581-06 2 MOVING WHEEL ASSEMBLY
7 8581-07 4 8mm X 16mm FIXING SCREW
8 8581-08 2 FRONT STABILIZER END CAP
9 8581-09 4 M8 X 90mm CARRIAGE BOLT
10 8581-10 10 M8 WASHER
11 8581-11 14 M8 SPRING WASHER
12 8581-12 4 M8 NYLON LOCKNUT
13 8581-13 4 PLASTIC CAP
14 8581-14 1 REAR STABILIZER
15 8581-15 2 REAR STABILIZER END CAP
16 8581-16 1 SENSOR WIRE
17 8581-17 1 MIDDLE WIRE
18 8581-18 1 TENSION CONNECT BRACKET
19 8581-19 1 TENSION CONTROL W/ CABLE
20 8581-20 1 FRONT POST
21 8581-21 1 M5 WASHER
22 8581-22 1 M5 X 45mm MACHINE SCREW
23 8581-23 2 PIVOT ROD BUSH ( 48.4mm )
24 8581-24 6 M8 X 15mm ALLEN HEAD BOLT
25 8581-25 8 PLASTIC BUSHING
26 8581-26 1 RIGHT PEDAL POST
27 8581-27 2 M8 X18mm X 2mm WASHER
28 8581-28 2 M8 X 20mm ALLEN HEAD BOLT
29 8581-29 1 RIGHT FOOT PEDAL
30 8581-30 4 M6 X 45mm CARRIAGE BOLT
31 8581-31 8 M6 WASHER
32 8581-32 8 M6 SPRING WASHER
33 8581-33 4 FIXING KNOB
34 8581-34 2 LOWER HANDLE BAR POST
35 8581-35 2 WAVE SPRING WASHER
36 8581-36 2 PEDAL POST PIVOT SHAFT
37 8581-37 2 M8 X 25mm ALLEN HEAD BOLT
38 8581-38 2 PEDAL POST END CAP
39 8581-39 1 LEFT PEDAL POST
40 8581-40 1 LEFT FOOT PEDAL
41 8581-41 1 HANDLE BAR ( R )
42 8581-42 4 PIVOT ROD BUSH ( 46mm )
43 8581-43 2 HANDLE BAR POST PLASTIC INSERT
44 8581-44 1 HANDLE BAR ( L )
45 8581-45 2 HANDLE BAR FOAM GRIP
46 8581-46 2 HANDLE BAR END CAP

YORK ELLIPTICAL 340P / 11

KEY NO.	PART NO.	Q'TY(PCS)	DESCRIPTION
47	8581	47 1 PIVOT ROD
48	8581	48 2 M8 X 28mm WASHER
49	8581	49 2 FIXING TRI-KNOB
50	8581	50 1 COMPUTER CONSOLE
51	8581	51 4 M5 X 10mm MACHINE SCREW
52	8581	52 1 CENTRE BAR
53	8581	53 2 HAND PULSE SENSOR
54	8581	54 1 HAND PULSE SENSOR WIRE
55	8581	55 4 CENTRE BAR END CAP
56	8581	56 4 M6 X 45mm ALLEN HEAD BOLT
57	8581	57 1 WATER BOTTLE HOLDER
58	8581	58 2 M5 X 12mm MACHINE SCREW
59	8581	59 1 WATER BOTTLE
60	8581	60 1 SENSOR BRACKET
61	8581	61 1 M6 X 12mm FIXING SCREW
62	8581	62 4 BEARING ( 6203ZZ )
63	8581	63 1 DISC WHEEL PULLEY AXLE
64	8581	64 3 CLIP - C17
65	8581	65 1 DISC WHEEL PULLEY
66	8581	66 1 DISC WHEEL PULLEY WASHER
67	8581	67 4 M6 X 18mm FIXING SCREW
68	8581	68 5 M6 NYLON LOCKNUT
69	8581	69 1 MAGNET
70	8581	70 1 JOCKEY PULLEY BRACKET
71	8581	71 1 CARGE SPRING
72	8581	72 3 SPACER SLEEVE
73	8581	73 3 M6 WASHER ( =1.5mm )
74	8581	74 3 M6 X 14mm FIXING SCREW
75	8581	75 1 MAGNET HOLDER
76	8581	76 1 M8 X 52mm FIXING BOLT
77	8581	77 1 M8 NYLON LOCKNUT
78	8581	78 1 M6 X 65mm FIXING SCREW
79	8581	79 1 M6 SELF-LOCKING NUT
80	8581	80 1 M6 NYLON WASHER
81	8581	81 1 M6 WASHER ( =1.2mm )
82	8581	82 1 SPRING
83	8581	83 1 FLYWHEEL ASSEMBLY
84	8581	84 2 BEARING ( 6001ZZ )
85	8581	85 1 FLYWHEEL AXLE
86	8581	86 2 CLIP - C12
87	8581	87 1 DRIVE BELT - RIBBED
88	8581	88 2 M10 WASHER ( t=2mm )
89	8581	89 2 3/8" WH NUT
90	8581	90 1 RIGHT METAL COVER
91	8581	91 1 LEFT METAL COVER
92	8581	92 2 M8 X 16mm HEX HEAD BOLT

YORK ELLIPTICAL CROSS TRAINER 340P

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.

TO START/ Press SET button to activate 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.

SET: Allows you to set the target values for TIME, DISTANCE, CALORIE& PULSE. Please make sure computer is in the "STOP" status, before using this key If you hold this key continuously for 2 seconds the digit value will increase quickly.

RESET: 1. Press RESET to reset each single mode from computer.

1. 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 ELLIPTICAL 340P / 13

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 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 MPH, when the YORK ELLIPTICAL CROSS TRAINER 340P is in use. (Max 99:9 MPH).
TIME	Counting commences when the YORK ELLIPTICAL CROSS TRAINER 340P is active. (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 MILE,when the YORK ELLIPTICAL CROSS TRAINER 340P is in use. (Max 99.9MILE).To set target distance select 'DISTANCE' function using MODE button.Enter desired distance by pressing SET button. (Max 99.0MILE).
CALORIES	Approximate calories consumed is displayed, once the YORK ELLIPTICAL CROSS TRAINER 340P is in use. (Max 9999 CAL.)To set target consumption select "CALORIE" using MODE button.Enter target calories to be consumed using 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(USING THE HAND PULSE SENSOR)	When using the 'PULSE' function a "♥" is displayed, and your current heart rate is shown.The user may also need to consult a doctor before using this equipment, the user can set a heart target with this information.To set target pulse select "PULSE" function using MODE button.Enter target pulse by pressing SET button. (Max. 240)

HAND PULSE 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.

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 HCI 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 HCI DIRECTLY.

U.K.	AUSTRALIA	N.Z.
HELP LINE (8:30am- 4:30pm)YORK BARBELL (U.K.) LTD.CHURCHILL WAY, DAVENTRY,NORTHANTS, NN11 4YB ENGLANDTEL: [phone]FAX: [phone]E-MAIL: [e-mail]	HELP LINE (8:00am- 4:00pm)YORK BARBELL (AUST.) LTD.UNIT 1, LOT 2, SWAFFHAM ROAD,MINTO, N.S.W. 2566 AUSTRALIATEL: [phone]FAX: [phone]E-MAIL: [e-mail]	HELP LINE (8:30am- 4:30pm)BERNSPORT (1995) LTD.PO BOX 33-973 TAKAPUNA,AUCKLAND NEW ZEALAND.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 set 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 ELLIPTICAL 340P / 15

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 in athletic pose (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, 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 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 wear performing a standing pose with arms crossed (no text or symbols visible)

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, viewed from the side (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 yoga or stretching pose on a mat (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.

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

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 )

Woman exercising on an outdoor fitness machine (no visible text or symbols)

Woman exercising 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.

ADJUSTABLE TENSION

Change the level of difficulty of your workout by adjusting the tension knob. Begin with a low tension, and adjust the resistance to intensify out according to your personal fitness 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*

YORK ELLIPTICAL 340P / 17

( These pictures shows the ELLIPTICAL TRAINER 2100 )

Woman 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 determine 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.

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.

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 you 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 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.

To know precisely where you're working - making sure you're getting all the benefits -

We recommend you check your heart rate periodically throughout your workout.

You can use the electronic pulse monitor which will count and display your heart rate for you.

CONTROL YOUR PULSE RATE TO KEEP WITHIN ZONE

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

1. Rate: How fast you exercise.

e.g. Speed you cycle, run or step.

1. Load: The resistance against which you exercise.

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

THE PULSE RATE RULES

If your pulse rate is too low exercise faster or increase load.

If your pulse rate is too high exercise slower or decrease load.

If your pulse rate goes up towards the end of your exercise, you are trying to exercise for too long, shorten the time.

If your pulse rate does not quickly return to normal after exercise (5-10 minutes) you are not giving your body chance to recover, reduce how often you exercise.

REMEMBER - GENERAL FITNESS IS BEST IMPROVED BY INCREASING HOW LONG YOU EXERCISE RATHER THAN BY HOW HARD.

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 LIMITED WARRANTY

WARRANTY (DOMESTIC)

■ 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 from date of original purchase. In addition, YORK BARBELL LTD. offer a lifetime frame / chassis warranty.
■ 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 correctly as detailed in this manual.
This warranty covers the product for home /domestic use only not commercial and / or rental.
This warranty does not cover misuse, abuse, freight damage and / or alterations or repairs not made by YORK BARBELL LTD. or a recommended service centre.
This warranty extends to the original purchaser only and we recommend that the original receipt be kept with the manual.
In the unlikely event of a problem occurring, please contact your local YORK BARBELL LTD. authorized dealer. Returns will not be accepted without a return authorization by YORK Customer Service Department.

REGISTRATION

■ YORK BARBELL LTD. recommend you complete the warranty card and return it to your authorized local YORK dealer.

THANK YOU FOR CHOOSING YORK - THE STRONGEST NAME IN FITNESS THE STR

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