York Fitness XC530, Exercises & Instruction Manual

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Page 2: ...el 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...

Page 3: ...washers and nylon locknuts The rear stabilizer has end caps that can vary in height to enable you to level the trainer on uneven floors X4 A A NOTE MAKE SURE you fasten the nuts and bolts securely for...

Page 4: ...pedal washer must be fixed facing towards the flat edge of the pedal NOTE Attach the pedals to the pedal post and secure using four carriage bolts washers spring washers and fixing knobs NOTE The curv...

Page 5: ...ont post Check the middle wire runs up the front post and out of the top later this will connect to the computer Once the upper tension cable is connected to the inside bracket firmly pull the upper t...

Page 6: ...rs spring washers and locknuts NOTE TAKE CARE to ensure that the hand pulse sensor cables do not get trapped when you attach the centre bar NOTE TAKE CARE X2 5677 23 5677 11 5677 50 5677 49 5677 60 CE...

Page 7: ...side and centre through the handle bar bracket NOTE TAKE CARE not to push the nylon bushing of the handle bar bracket when inserting pivot rod out the Attach the left handle bar post onto the handle...

Page 8: ...om hole of bracket as shown NOTE The hex head bolt and metal bush must be threaded from the outside of the bracket toward to the handle bar so the metal bush sits inside the hole in the bracket NOTE S...

Page 9: ...SHOULDYOUREQUIREANYASSISTANCEREGARDINGTHISPRODUCTPLEASECONTACTYORKDIRECTLY YORK XC530 08 C D I A B 7 B A Repeat the same process for the Right Pedal Post Assembly...

Page 10: ...tach the computer to the computer bracket by using two machine screws The machine screws are located in the back of the computer console NOTE TAKE CARE to ensure that the wire does not trapped when yo...

Page 11: ...en fasten the seat post clamp assembly securely NOTE MAKE SURE you fasten the nuts on both sides evenly and tightly for your safety and comfort when cycling NOTE MAKE SURE 9 Slide the seat post tube c...

Page 12: ...DESCRIPTION YORK XC530 11...

Page 13: ...DESCRIPTION YORK XC530 12...

Page 14: ...EAD BOLT 24 5677 24 14 INSERT BUSHING 25 5677 25 1 RIGHT PEDAL POST 26 5677 26 2 RIGHT FOOT PEDAL 27 5677 27 4 M6 X 45mm CARRIAGE BOLT 28 5677 28 5 M6 WASHER t 1 2mm 29 5677 29 4 PLASTIC NUT CAP 30 56...

Page 15: ...PORT R 76 5677 76 1 M6 X 65mm MACHINE SCREW 77 5677 77 1 M6 SELF LOCKING NUT 78 5677 78 1 M6 NYLON WAHSER 79 5677 79 1 MAGNET HOLDER SPRING 80 5677 80 1 FLYWHEEL ASSEMBLY 81 5677 81 2 BEARING 6001ZZ 8...

Page 16: ...when you exercise SET Allows you to set the target values for TIME DISTANCE CALORIE PULSE Please make sure the computer is in the STOP status before using this key If you hold this key continuously f...

Page 17: ...ssions which can not be used in medical treatment PULSE When using the PULSE function a is displayed and your current USING THE heart rate is shown HAND PULSE SENSOR The user may need to consult a doc...

Page 18: ...pedalling 2 Without any signal for 5 minutes the LCD display will shut off automatically with all values reset to zero Press any key or start cycling to reactivate LEFT HAND PULSE SENSOR RIGHT HAND PU...

Page 19: ...YORK XC530 18...

Page 20: ...TRAINING Check handle bars set in forward position Check seat in lowest position ADJUST THE FOOT PLATFORMS SO THAT YOU CAN EXERCISE IN THE CORRECT POSITION AND WITHOUT YOUR KNEES HITTING THE FRAME ALW...

Page 21: ...CTPLEASECONTACTYORKDIRECTLY CHECK SET UP FOR SEATED CROSS TRAINING Check handle bars in rear position Check seat height Your knees should not go above horizontal when cross training in a seated positi...

Page 22: ...Hold for 8 10 seconds or until muscle eases QUADRICEPS STRETCH With one hand hold lace of shoe knees together stand tall with abdominals engaged Squeeze hips slightly forward to increase the stretch...

Page 23: ...ks lower abdominals hips and thighs EXERCISE GUIDE 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 Mai...

Page 24: ...ERSE MOTION WORKOUTS VARY YOUR WORKOUTS AND MAKE UP NEW ROUTINES EXERCISE GUIDE cont i Product may vary slightly form pictured IT IS IMPORTANT YOU MAINTAIN GOOD BODY POSITION AND KEEP YOUR BACK STRAIG...

Page 25: ...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...

Page 26: ...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 22...

Page 27: ...educing stress exercise in this zone HEART RATE 200 180 160 140 120 100 80 60 200 180 160 140 120 100 80 60 20 30 40 50 60 70 AGE NAERO C THRE HOLD ZONE 0 MH A BI S 80 9 R D L N O E 9 10 HR RE I E Z N...

Page 28: ...EEP 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 THE PULSE RATE RULES If your pulse rate...

Page 29: ...omputer 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 minut...

Page 30: ...nce 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 w...

Page 31: ..._________ Any other comments This information will be held by York Barbell Ltd and will not be passed onto third parties Please tick this box if you would not like to receive further information from...

Page 32: ...PLACE STAMP HERE F I T N E S S...

Page 33: ...rm for replacement parts Date of purchase Name of location where purchased Model number Last name First name Telephone number Address City State Zip Postcode Send your order to YORK BARBELL AUST PTY L...

Page 34: ...PLACE STAMP HERE PLACE STAMP HERE PLACE STAMP HERE F I T N E S S...

Page 35: ...rm for replacement parts Date of purchase Name of location where purchased Model number Last name First name Telephone number Address City State Zip Postcode Send your order to YORK BARBELL AUST PTY L...

Page 36: ...PLACE STAMP HERE PLACE STAMP HERE PLACE STAMP HERE F I T N E S S...