Elliptical 3100 - Elliptical bike York Fitness - Free user manual and instructions

Product Type	Elliptical Cross Trainer (Magnetic)
Brand	York Fitness
Model	Elliptical 3100 / York 3100 Mag. Elliptical Cross Trainer
User Weight Limit	225 lbs (100 kg)
Power Supply	2 AA batteries (for computer display)
Computer Display Functions	Time, Distance, Calories, Pulse, Scan, Recovery
Resistance Type	Magnetic tension control with adjustable knob
Motion Options	Forward and reverse pedaling
Workout Modes	Standing cross training, seated cross training, forward squat/knee bend
Pulse Sensor	Ear lobe clip sensor with clothes clip
Computer Features	Auto start/stop, target setting (time, distance, calories), recovery grade (F1-F6)
Assembly Requirements	At least 1-2 people; tools included (multi-purpose spanners)
Care and Maintenance	Wipe with warm damp cloth and mild detergent
Safety Precautions	Consult doctor before exercise; check bolts regularly; keep children away; use on level surface
Warranty	1 year on steel parts, 90 days on other parts, 30 days on upholstery
Spare Parts Availability	Yes (parts list included; order via York Barbell customer service)
Contact Information	York Barbell (UK) or (Australia) – telephone, fax, email
Intended Use	Home use (not commercial)

Frequently Asked Questions - Elliptical 3100 York Fitness

What is the maximum user weight for the York Elliptical 3100?

The maximum user weight is 225 lbs (100 kg). Do not exceed this limit to ensure safety and prevent damage.

How do I adjust the resistance level?

Turn the tension knob located on the front post. Begin with low tension and increase gradually to match your fitness level.

How do I use the pulse sensor?

Remove earrings, rub your earlobe to increase circulation, then clip the ear lobe sensor to your earlobe. Attach the clothes clip to your collar to reduce vibration. The pulse will display on the computer.

How do I set a target for time, distance, or calories?

Press the MODE button to select the function (TIME, DISTANCE, or CALORIES). Then press SET to enter your desired target value. The computer will alert you when the target is reached.

What does the RECOVERY function do?

After exercise, press RECOVERY to measure your heart rate recovery time. The computer counts down and displays a grade from F1 (good) to F6 (poor), indicating your fitness level.

How should I clean and maintain the elliptical trainer?

Use a warm damp cloth with mild detergent to wipe down the frame and parts. Avoid using harsh chemicals. Regularly check and tighten all bolts and nuts.

What are the key safety precautions I should follow?

Always consult your doctor before starting exercise. Ensure the trainer is on a level, solid surface with at least 2 ft clearance on each side. Check all bolts are tight, and never allow children on or near the machine. Do not exceed the weight limit.

How do I assemble the crank arms correctly?

The crank arms must be installed opposite each other (180 degrees). Attach the right crank arm first, then the left. Use the included socket tool to tighten bolts firmly. Tap gently with a hammer if needed. Check regularly for tightness.

What is covered under warranty?

York Barbell warrants the product for 1 year on steel parts, 90 days on other parts, and 30 days on upholstery. It applies to the original purchaser only and does not cover misuse or improper assembly.

How can I order replacement parts?

Call York Barbell Customer Service (UK or Australia) with the model name, serial number, and part description. You can also use the parts order form in the manual. Returns require prior authorization.

USER MANUAL Elliptical 3100 York Fitness

09 / 2002 TWN
Product may vary slightly from pictured.

YORK 3100 MAG. ELLIPTICAL CROSS TRAINER

SAFETY GUIDELINES:

Please read and follow the following safety guidelines:

Before beginning any exercise program, you should consult with your doctor.

It is recommended that you undergo a complete physical examination.

Read this owner's manual and follow the instructions.

■ Assemble and operate the YORK 3100 MAG. ELLIPTICAL CROSS TRAINER on a solid, level surface.
■ You will need at least one person to help you assemble this unit, two would be better.
- Keep the area behind the YORK 3100 MAG. ELLIPTICAL CROSS TRAINER clear.
■ Always use your YORK 3100 MAG. ELLIPTICAL CROSS TRAINER in adequate space e.g., at least 2 ft. (60cm) clearance on each side.
■ Never allow children on or near the YORK 3100 MAG. ELLIPTICAL CROSS TRAINER.
■ Always check the YORK 3100 MAG. ELLIPTICAL CROSS TRAINER before using it, in particular make sure all parts are assembled, and nuts and bolts are tightened.
■ Do not use the YORK 3100 MAG. ELLIPTICAL CROSS TRAINER if the unit is disassembled in any way.
- Keep hands away from moving parts.
■ The weight limit for this product is 225 lbs (100 kgs).
■ 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 MAG ELLIPTICAL CROSS TRAINER 3100.
- 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.

The YORK 3100 MAG. ELLIPTICAL CROSS TRAINER 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 safe and pleasurable exercise regimen with the YORK 3100 MAG. ELLIPTICAL CROSS TRAINER.

CARE AND MAINTENANCE

Use a warm damp cloth with mild detergent to keep your YORK 3100 MAG. ELLIPTICAL CROSS TRAINER clean.

TOOLS REQUIRED

The tools enclosed in the carton are two multi-purpose spanners (which one has a screwdriver function).

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

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]

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

YORK BARBELL (AUST.) LTD.

UNIT 1, LOT 2, SWAFFHAM ROAD, MINTO, N.S.W. 2566 AUSTRALIA

TEL: [phone]

FAX: [phone]

E-MAIL: [e-mail]

GENERAL

REMOVE ALL THE PARTS OF YOUR MAG. ELLIPTICAL CROSS TRAINER 3100 FORM THE CARTON AND PLACE THEM ON THE FLOOR CAREFULLY. ASSEMBLING YOUR MAG. ELLIPTICAL CROSS TRAINER 3100 IS SIMPLE. WE RECOMMEND THAT YOU GET SOMEONE TO HELP YOU WHEN ATTACHING THE CRANK ARMS TO THE MAIN FRAME SHAFT.

ASSEMBLY INSTRUCTION

1. 

ATTACH THE STABILIZERS

- Fix the front stabilizer with moving wheels to the main frame and secure, using two carriage bolts, washers and locknuts.

8504-61

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

Simple geometric diagram with two concentric circles and label X2 (no text or symbols within the shapes)

8504-42

8504-61

X2

NOTE: Make sure you fasten the nuts & bolts securely for your safety and comfort when exercising.

1. 

ATTACH THE FRONT POST

■ Rest the front post on the main frame carefully as shown.
■ 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.

■ Inset the front post into the main frame and secure, using four hex head bolts, spring washers and washers as shown.

■ Make sure the tension cable comes out from the slot of front post when you attach the front post to the main frame.

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

8504-43 #8504-64

8504-42

■ Fix the plastic caps onto the bolts head.

8504-44

X4

X4

■ Attach the tension control to the front side of the front post and secure using one machine screw and washer from the rear side as shown.

X1

X1

8504-38

3. ATTACH THE PEDALS TO THE POSTS

■ Attach the pedals to the pedal posts and secure, using the machine screws.

X4

NOTE: The pedals and crank arms are marked R and L (Right and Left).

The curved edge of each pedal must be fixed on the same side as the shorter pedal post.

LEFT PEDAL POST RIGHT PEDAL POST

CHECK DIAGRAM: ENSURE PEDALS ASSEMBLED AS BELOW

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

1. 

ATTACH THE RIGHT PEDAL POST

■ Fix the right pedal post to the right handle bar post and secure, using hex head bolt and locknut as shown.

Simple line drawing of a bolt with a flanged end and threaded shaft (no text or symbols)

8504-22

8504-61

X1

■ Attach the right crank arm to the right side square shaft as shown.

Exterior view of a JONIK 300 stationary exercise machine (no signage or text visible on the device body)

Thread the hex head bolt onto the shaft CLOCKWISE.

Technical line drawing of a bolt with threaded shaft and nut (no text or symbols)

8504-69

X1

NOTE:NOT

Use this socket tool to secure the bolt --- This will make it easier to secure the bolt tightly. It is very important the bolt is fully tightened. CHECK REGULARLY!!CHECK REGULARLY!!

Exterior view of a YOKK 300 stationary exercise machine (no signage or text beyond branding)

■ Tighten the hex head bolt to secure the right crank arm onto the shaft.
Gently tap crank arm onto the main shaft using (e.g small hammer) then tighten the hex head bolt.

Repeat procedure ensuring a SOLID AND SECURE FIT.

NOTE: Use your right foot to stop the right pedal post assembly while tightening the bolt. This will make it easier to secure the bolt tightly.

■ Fix the plastic crank arm cap to the crank arm hole.

8504-70

X1

STOP!

DO NOT ATTACH THE LEFT PEDAL POST TURN THE PAGE BEFORE YOU CONTINUE.

WARNING

VERY IMPORTANT INFORMATION:

THE CRANK ARM CAN ONLY BE ASSEMBLED ONCE AND MUST BE INSTALLED CORRECTLY AT THE FIRST ATTEMPT.

THE LEFT PEDAL POST CRANK ARM MUST BE ATTACHED TO THE AXLE SO IT IS POINTING IN EXACTLY THE OPPOSITE DIRECTION TO THE RIGHT PEDAL POST CRANK ARM.

CRANK MUST POINT BACK

1. 

ATTACH THE LEFT PEDAL POST

■ Fix the left pedal post to the left handle bar post and secure, using hex head bolt and locknut as shown.

Simple line drawing of a bolt with a threaded shaft (no text or symbols)

8504-22

8504-61

X1

Make sure you have read the WARNING page

NOTE: TAKE CARE to ensure the left crank arm is attached to the shaft in the opposite direction from the right crank arm

■ Attach the left crank arm to the left side square shaft as shown.

■ Tighten the hex head bolt to the shaft on CLOCKWISE.

Technical line drawing of a bolt with threaded shaft (no text or symbols)

8504-69

X1

NOTE: NCT

Use this socket tool to secure the bolt --- This will make it easier to secure the bolt tightly. It is very important the bolt is fully tightened. CHECK REGULARLY!!CHECK REGULARLY!!

Exterior view of a stationary exercise machine with visible rotating wheel and load mechanism (no text or symbols)

■ Tighten the hex head bolt to secure the left crank arm onto the main shaft.

■ Gently tap crank arm onto the main shaft using (e.g small hammer) then tighten the hex head bolt.

Repeat procedure ensuring a SOLID AND SECURE FIT.

NOTE: Use your right hand to stop the left pedal post assembly while tightening the bolt. This will make it easier to secure the bolt tightly.

■ Fix the plastic crank arm cap with the crank arm hole.

8504-70

X1

1. 

Close-up of a hand using a tool to adjust or install a metal clamp or bracket (no text or symbols visible)

ATTACH THE HANDLE BARS

■ Attach the right handle bar to the right handle bar adjustable bracket in position and secure, using the hex head bolt, metal bush and locknut into the bottom hole of bracket as shown.

8504-61

Pure mechanical component diagram without any text, numbers, or symbols

8504-33A

X1

NOTE: The hex head bolt and metal bush must be threaded from the outside of the brackets to the handle bar so this inside bush hole in the bracket.

- Secure the top hole of bracket with fixing knob as shown.

■ Repeat the same process for the left handle bar assembly.

7.

Person using a digital exercise machine on a stationary bike (no visible text or symbols)

Close-up of a black metal electronic device with mounting holes and internal components, held by gloved hands (no visible text or symbols)

Close-up of hands using a handheld electronic device with a digital display and control knob (no visible text or symbols)

ATTACH THE COMPUTER

■ Connect the middle wire plug to the socket of the computer as shown.

■ Slide the computer wire into the front post and attach the computer to the front post bracket by using two machine as shown.

8504-36

X2

■ Connect the ear lobe pulse sensor plug to socket on the side of computer.

1. 

ATTACH THE SEAT AND SEAT POST

■ Attach the seat to the seat post using three washers and three locknuts. The washers and locknuts are located under the seat.

■ Fit the seat post into the seat post mounting tube and secure in position with the seat height adjusting knob.

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

DESCRIPTION

PARTS LIST

KEY NO. PART NO. Q'TY(PCS) DESCRIPTION
1 8504-1	MAIN FRAME
2 8504-2	FRONT POST
3N 8504-3	2 PEDAL POST (L&R)
4 8504-4	1 HANDLEBAR POST (R)
5 8504-5	1 HANDLEBAR POST (L)
6 8504-6	1 SEAT POST
7 8504-7	2 STABILIZER (F&R)
8 8504-8	1 RIGHT HANDLEBAR
9 8504-9	1 LEFT HANDLEBAR
10 8504-10	2 FOAM GRIP
11 8504-11	1 CHAIN COVER (R)
12 8504-12	1 CHAIN COVER (L)
13N 8504-13N	1 PEDAL (L)
14N 8504-14N	1 PEDAL (R)
15 8504-15	1 PEDAL POST CONNECTOR (R)
16 8504-16	1 PEDAL POST CONNECTOR (L)
17 8504-17	4 END CAP
18A	8504-18A	4	WASHER (34mm X 17mm X 1mm)
19A 8504-19A	2 E-CLIP
22	8504-22	2	HEX HEAD BOLT (M8 X 45mm)
23	8504-23	2	ALLEN HEAD BOLT (M10 X 70mm)
24 8504-24	2 CHAIN COVER END CAP
25	8504-25	2	HANDLE BAR END CAP (23.5mm)
26 8504-26	2 PEDAL ADJUSTMENT
27 8504-27	2 BUSHING (38mm flat)
28 8504-28	2 BUSHING (38mm hollow)
29 8504-29	2 BUSHING END CAP
30 8504-30	2 MACHINE SCREW (M6 X 25mm)
31N	8504-31N	4	MACHINE SCREW (M6 X 25mm)
32 8504-32	2 FIXING KNOB (M8)
33A	8504-33A	2	HEX HEAD BOLT (M8 X 45mm)
34 8504-34	1 COMPUTER
35 8504-35	1 MIDDLE WIRE
36 8504-36	2 MACHINE SCREW (M5 X 10mm)
37	8504-37	1	MACHINE SCREW (M5 X 50mm)
38 8504-38	1 WASHER (M6)
39 8504-39	1 TENSION CONTROL
40	8504-40	1	SEAT HEIGHT ADJUSTING KNOB
41 8504-41	1 SEAT POST INSERT
42 8504-42	8 WASHER (M8)
43	8504-43	4	HEX HEAD BOLT (M8 X 16mm)
44 8504-44	4 PLASTIC END CAP
45 8504-45	2 REAR STABILIZER END CAP
46 8504-46	2 MOVING WHEEL
47 8504-47	2 NUT (M6)
48 8504-48	4 CARRIAGE BOLT (M8 X 60mm)
49 8504-49	2 SCREW (M5 X 20mm)
50 8504-50	1 SEAT
51 8504-51	1 FLYWHEEL
52 8504-52	1 DRIVE BELT PULLEY WHEEL
53 8504-53	1 DRIVE BELT
54 8504-54	1 MAGNET
55 8504-55	1 SENSOR WIRE
56 8504-56	1 SCREW (M5 X 12mm)
57 8504-57	2 EYE BOLT
58 8504-58	2 ADJUSTMENT PLATE
59 8504-59	2 NUT (M10)
60 8504-60	4 WASHER (M10)
61 8504-61	15 NYLOCK NUT (M8)
62 8504-62	4 SCREW (M5 X 35mm)
63 8504-63	4 SQUIRE END CAP
64 8504-64	7 SPRING WASHER
65 8504-65	2 NYLOCK NUT (M10)
66 8504-66	2 METAL BUSH
67A	8504-67A	1	CRANK (R) W/ WELDED SHAFT
68A	8504-68A	1	CRANK (L) W/ WELDED SHAFT
69 8504-69	2 CRANK ARM FIXING BOLT
70 8504-70	2 CRANK ARM END CAP
71 8504-71	1 AXIS SHAFT ASSEMBLY
72 8504-72	2 BEARING
73 8504-73	2 C RING
74 8504-74	2 M20 WASHER
75 8504-75	4 M8 X 20mm HEX HEAD BOLT

CHECK SET-UP FOR STANDING CROSS TRAINING

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

CHECK SET-UP FOR SEATED CROSS TRAINING

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

WARM UP - COOL DOWN

Before and after exercising spend a few minutes slowly and gently stretching and warming up.

Person performing a standing exercise with arms extended forward (no text or symbols visible)

Side profile of a woman in athletic wear performing a kneeling forward stretch (no text or symbols visible)

Side profile of a woman in athletic wear performing a standing stretch (no text or symbols visible)

SHOULDER STRETCH

Bring one arm across the front of your body at shoulder level.

Grasp the elbow of the extended arm and gently pull until you feel a comfortable stretch in your shoulder: Hold for 10 seconds then repeat with other arm.

CALF STRETCH

Place your hands on your thigh while you press the heel of the opposite leg behind you towards the floor. Hold for 10 seconds then repeat with other leg.

THIGH STRETCH

Stand with feet slightly apart (shoulder width). Bend one leg and grasp your ankle, bring it up as far as you can comfortably: Hold for 10 seconds then repeat with other leg.

Person performing a standing exercise with arms raised, wearing athletic wear (no text or symbols visible)

Side profile of a woman in athletic wear standing upright (no text or symbols visible)

Black-and-white photo of a woman performing a stretching exercise (no text or symbols visible)

ARM STRETCH

Stand with feet slightly apart (shoulder width). Raise both arms above your head. Link fingers and gently press upwards with palms up: Hold 10 seconds.

BACK STRETCH

Stand with feet slightly apart (shoulder width). Grasp hands behind your back. Gently pressing away from your back: Hold for 10 seconds.

HAMSTRING STRETCH

Extend one leg out in front of you. Remember to keep your knees slightly bent. Place your hands on the thigh of the opposite leg to help support your upper body. Bend forward from the waist until you feel the stretch in the back of your thigh. Your back should maintain its natural straight position and your upper body weight should be supported by your hands on your bent leg. Hold this stretch for at least 10 seconds then repeat with the other leg.

* 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.

Woman exercising on an exercise bike (no visible text or symbols)

Person performing a stationary exercise on an elevated fitness bike (no visible text or symbols)

Close-up of a hand adjusting a circular component on an exercise chair (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.

TENSION KNOB

Change the level of difficulty of your workout by adjusting the tension knob. Begin with low tension. Adjust resistance to intensify your workout according to your personal fitness level.

Product may vary slightly from pictured.

Person performing a stationary exercise on an elevated fitness bike (no visible text or symbols)

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

CROSS TRAINING

A cardio-vascular (heart and lungs etc) workout as well as toning buttocks, lower abdominals, hips and thighs.

STANDING CROSS TRAINING

Check set-up is correct (see set-up guide).

Step on to the trainer (as explained above).

Select a lead foot and press down in a forward or reverse motion.

Keep your knees slightly bent. Make several full cycles slowly.

Gradually increase speed, as you become familiar with the trainer.

Select any of the routines A to D.

SEATED CROSS TRAINING

Check set-up is correct (see set-up guide). Make sure the seat is high enough that your thigh does not go above horizontal each cycle. Select a lead foot and press down in a forward or reverse motion. Make several full cycles slowly. Gradually increase speed, as you become familiar with the trainer. Select any of the routines A to D.

ROUTINE A: Cross train in a forward or reverse direction for 10-20 minutes (depending on your fitness level). Maintain a secure grip on the handlebars and keep your feet firmly in position at all times.

ROUTINE B: Make 4 to 10 cycles forward slowly, then same number quickly. Repeat for 5-20 minutes according to exercise intensity and fitness level. Maintain a secure grip on the handlebars and keep your feet firmly in position at all times.

ROUTINE C: Make 4 to 10 cycles backwards slowly, then same number quickly. Repeat for 5-20 minutes according to exercise intensity and fitness level. Maintain a secure grip on the handlebars and keep your feet firmly in position at all times.

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

Product may vary slightly from pictured.

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

ROUTINE D: ALTERNATE FORWARD AND REVERSE MOTION.

Exercise in the forward motion for 3 to 5 minutes, then slow down to a stop. Change to reverse motion for 1 to 3 minutes. Continue to alternate direction for the duration of your workout - between 5-20 minutes according to exercise intensity and fitness level.

ALWAYS SLOW DOWN GRADUALLY TO A STOP BEFORE CHANGING DIRECTION.

CAUTION:

Your legs will probably tire quicker in reverse motion than in forward motion. We suggest you train for less time in reverse motion than in forward motion.

You should aim to exercise for 10-20 minutes each session. Begin at low intensity (short time & low resistance level) and build up your workout routine gradually - increase the exercise time then increase resistance. DO NOT OVER TRAIN.

Product may vary slightly form pictured.

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

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

FORWARD SQUAT/KNEE BEND WORKOUT

(STANDING CROSS TRAINING)

Select a lead foot and press down in a forward motion. Keep your knees slightly bent, pedal slowly - whilst pedalling slowly lower your body (Approx 4 inches - 10cm) keep your back straight and vertical. In this position, make 8 full cycles. Return to normal body position and make 8 full cycles. Repeat for 4 cycles then 2 cycles.

ROUTINE: 8 FORWARD (LOWERING YOUR BODY) 8 FORWARD (NORMAL BODY POSITION)

REPEAT FOR 4 & 2 CYCLES. THEN TRY THE WHOLE ROUTINE PEDALLING IN REVERSE MOTION.

WORKOUTS: VARY YOUR WORKOUTS AND MAKE UP NEW ROUTINES.

IT IS IMPORTANT YOU MAINTAIN GOOD BODY POSITION AND KEEP YOUR BACK STRAIGHT.

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

PULSE RATE SENSOR

FOR THE BEST RESULTS FOLLOW THESE INSTRUCTIONS:

1.) Remove any earrings etc.
2.) Rub your earlobe around 15 times to increase circulation.
3.) Make sure your ear is dry and keep your hair behind your ear so it dose not interfere.
4.) Clip the sensor to your earlobe as in (Diag. 2)
5.) Use the small clip to attach the wire to your shirt collar or other suitable place. Allow enough wire spare to move freely without pulling the sensor off your ear. (Diag.3)

CHECK

• Don't clip the sensor near holes pierced in your ear.
  ■ Try to avoid excessive vibration of the sensor or the sensor wire as this can lead to inaccurate results.
  If you are wearing a shirt with a collar attach the clothes clip to your collar. This will help reduce excessive vibration.

■ Clip the centre of the sensor to the middle of the earlobe.

■ Clip the clothes clip to your collar (If you are wearing a shirt with a collar).

YORK MAG. ELLIPTICAL CROSS TRAINER 3100 / COMPUTER INSTRUCTION

A. INSTRUCTION

Your computer is ideal for monitoring your performance and setting yourself targets.

By measuring your pulse rate you can ensure exercise safely.

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.

SET:

Allow you to set the target values on TIME, DISTANCE, CALORIE.

RESET:

Reset functions individually by pressing reset on selected function or hold for 4 seconds to reset all functions.

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 for the same time same speed and same load e.g.10 minutes at load 3.

For an approximate comparison this is not necessary wear the ear pulse sensor during the exercise period, when you finish press 'RECOVERY' 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 to return to main functions.

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

C. SETTING FUNCTIONS

The following table is a single column:

SCAN/	Automatically scans all functions in sequence displaying your progress without requiring you to press the mode key.
TIME/	Counting commences when the MAG. ELLIPTICAL CROSS TRAINER 3100 is active.To set timer countdown select’ TIME’ using MODE button.Enter required time target by pressing SET button. (Max 99:59 MIN).
DISTANCE/	Distance is automatically displayed when the MAG. TRAINER 3100 is in use.To set target distance select ’DISTANCE’ function using MODE button.Enter desired distance by pressing SET button. (Max 99.99KM).
CALORIES/	Approximate calories consumed is displayed, once the MAG. ELLIPTICAL CROSS TRAINER 3100 is in use.To set target consumption select’ CALORIE’ using MODE button.Enter target calories to be consumed using SET button. (Max 999 CAL.)
PULSE/(USE THE STANDARD EAR CLIP)	When using the ’PULSE’ function a ”♥ is displayed, and your current heart rate is shown.
NOTE:	When targets / limits have been reached an alarm will sound.Without any signal for 5 minutes, the LCD display will shout off automatically, with all values reserved. Press any key or start cycling to reactivate.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.The mode function will only work when all activity has stopped.If the display becomes faint, replace the batteries.Battery spec: 2 AA size.

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

graph TD
    A["PULSE RATE"] --> B["85% OF MAX."]
    B --> C["70% OF MAX."]
    C --> D["55% OF MAX."]
    D --> E["RESET PULSE"]
    E --> F["COOL DOWN LEVEL"]
    F --> G["WARM UP"]
    G --> H["COOL DOWN"]
    H --> I["TIME"]
    style A fill:#000,stroke:#fff,color:#fff
    style B fill:#000,stroke:#fff,color:#fff
    style C fill:#000,stroke:#fff,color:#fff
    style D fill:#000,stroke:#fff,color:#fff
    style E fill:#000,stroke:#fff,color:#fff
    style F fill:#000,stroke:#fff,color:#fff
    style G fill:#000,stroke:#fff,color:#fff
    style H fill:#000,stroke:#fff,color:#fff
    style I fill:#000,stroke:#fff,color:#fff

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

FIND YOUR OWN EXERCISE PULSE RATE RANGE BY MOVING UP THE VERTICAL LINE FOR YOUR AGE.
Example: Age 40, the vertical line meets the 70% level at about 128 and the 85% level at about 154, pulse rate should remain between these values. Use this graph to determine your personal target zone.

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 things:

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 recommend 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.

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.

It is recommended that the original receipt be kept with the manual.

YORK BARBELL LTD. will provide a replacement part free of charge when a defect is found during the warranty period. If a repair is necessary, please contact our Customer Service Department.

Under no circumstances will YORK BARBELL LTD. be responsible for damages or failures that occur as a result of improper assembly, or failure to operate the product correctly.

This warranty does not cover misuse, abuse, freight damage and/or alterations or repairs not made by YORK BARBELL LTD. or a recommended service center.

In the event a return is necessary, call our Customer Service Department for further instructions.

Under no circumstances will returns be allowed without the Return Authorization by our

Customer Service Department.

Returns must be sent pre-paid, with the original packaging or equivalent.

This warranty does not apply when the product is used for rental or commercial use.

This warranty gives you specific legal rights, and you may also have other rights which vary from state to state.

REPLACEMENT PARTS

ORDERING

To order replacement parts, simply call our Customer Service Department.

Monday through Friday, 8:30am until 4:30pm (excluding holidays).

To help us assist you, please have the following information ready:

1) Model name or number from the cover of the manual.

2) Serial number located on the frame of the unit.

3) The part description and order number.

REGISTRATION

CONSUMER RESPONSIBILITY

In order to activate your warranty, you must mail in the supplied registration form found on the following page.

Failure to send in the registration form will void your warranty.

Fill in the form and send it to:

CUSTOMER SERVICE DEPARTMENT:

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]

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

YORK BARBELL (AUST.) LTD.

UNIT 1, LOT 2, SWAFFHAM ROAD, MINTO, N.S.W. 2566 AUSTRALIA

TEL: [phone]

FAX: [phone]

E-MAIL: [e-mail]

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

Zip

Part No.	Q'ty	Part Description	Unit Price	Total
Total of order				$

Send your order to:

YORK BARBELL (AUST.) LTD. UNIT 1, LOT 2, SWAFFHAM ROAD, MINTO N.S.W. 2566 AUSTRALIA

YORK BARBELL (U.K.) LTD. CHURCHILL WAY, DAVENTRY, NORTHANTS, ENGLAND, NN11 4YB