York Fitness 52024, Instruction Manual

20 •   YORK Diamond X400 X-Trainer  

| INSTRUCTION MANUAL

Conditioning Guidelines:

How you begin your exercise program depends on your physical condition. If you have been inactive for several years or are 

out of shape, start slowly and increase your workout gradually. Increase your workout intensity gradually by monitoring your 

heart rate while you exercise.
Remember to follow these essentials:

H

• 

ave your doctor review your training and diet programs.

B

• 

egin your training program slowly with realistic goals that have been set by you and your physician.

W

• 

arm up before you exercise and cool down after you work out.

T

• 

ake your pulse periodically during your workout and strive to stay within a range of 60% (lower intensity) or 90% (higher 

intensity) of your maximum heart rate zone. Start at the lower intensity and build up to higher intensity as you become 

more aerobically fit.
I

• 

f you feel dizzy or light-headed you should slow down or stop exercising.

Initially you may only be able to exercise within your target zone for a few minutes; however, your aerobic capacity will 

improve over the next six to eight weeks. It is important to pace yourself while you exercise so you don’t tire too quickly.
To determine if you are working out at the correct intensity, use a heart rate monitor or use the table below. For effective 

aerobic exercise, your heart rate should be maintained at a level between 60% and 90% of your maximum heart rate. If just 

starting an exercising program, work out at the low end of your target heart rate zone. As your aerobic capacity improves, 

gradually increase the intensity of your workout by increasing your heart rate.
Measure your heart rate periodically during your workout by stopping the exercise but continuingly to move your legs or walk 

around. Place two or three fingers on your wrist and take a six second heartbeat count. Multiply the results by ten to find your 

heart rate. For example, if your six second heartbeat count is 14, your heart rate is 140 beats per minute. A six second count is 

used because your heart rate will drop rapidly when you stop exercising. Adjust the intensity of your exercise until your heart 

rate is at the proper level.

Target Heart Rate Zone Estimated by Age*

AGE

TARGET HEART RATE ZONE

(55% - 90% OF MAXIMUM HEART RATE)

AVERAGE MAXIMUM

HEART RATE 100%

20 YEARS

110-180 BEATS PER MINUTE

200 BEATS PER MINUTE

25 YEARS

107-175 BEATS PER MINUTE

195 BEATS PER MINUTE

30 YEARS

105-171 BEATS PER MINUTE

190 BEATS PER MINUTE

35 YEARS

102-166 BEATS PER MINUTE

185 BEATS PER MINUTE

40 YEARS

99-162 BEATS PER MINUTE

180 BEATS PER MINUTE

45 YEARS

97-157 BEATS PER MINUTE

175 BEATS PER MINUTE

50 YEARS

94-153 BEATS PER MINUTE

170 BEATS PER MINUTE

55 YEARS

91-148 BEATS PER MINUTE

165 BEATS PER MINUTE

60 YEARS

88-144 BEATS PER MINUTE

160 BEATS PER MINUTE

65 YEARS

85-139 BEATS PER MINUTE

155 BEATS PER MINUTE

70 YEARS

83-135 BEATS PER MINUTE

150 BEATS PER MINUTE

*For cardiorespiratory training benefits, the American College of Sports Medicine recommends working out within a heart 

rate range of 55% to 90% of maximum heart rate. To predict the maximum heart rate, the following formula was used: 220 

- Age = predicted maximum heart rate.

OPERATIONAL INSTRUCTIONS