York Fitness 3100 MAG, Exercises & Instruction Manual

Page 1: ...MAG ELLIPTICAL CROSS TRAINER EXERCISES INSTRUCTION MANUAL 09 2002 TWN Product may vary slightly from pictured 3 1 3 1 OO OO MAG ELLIPTICAL CROSS TRAINER COMPLIESWITHEUROPEANSTANDARDEN957CLASSH...

Page 2: ...ken 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 manufact...

Page 3: ...rs and locknuts X2 X2 X2 X2 X2 MOVING WHEEL FRONT STABILIZER REAR STABILIZER END CAP B A X2 NOTE Make sure you fasten the nuts bolts securely for your safety and comfort when exercising FRONT REAR GEN...

Page 4: ...ing washers and washers as shown NOTE TAKE CARE to ensure the middle wire does not get trapped when you attach the front post to the main frame Make sure the tension cable comes out from the slot of f...

Page 5: ...nd 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 SHORTER PEDAL POST SHORTER PEDAL POST BRACKET POINTING DOWN LONGER PEDAL...

Page 6: ...knut as shown X1 SHOULDYOUREQUIREANYASSISTANCEREGARDING THISPRODUCTPLEASECONTACTYORKDIRECTLY RIGHT HANDLE BAR POST RIGHT CRANK ARM C Thread the hex head bolt onto the shaft CLOCKWISE X1 Use this socke...

Page 7: ...mall 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 e...

Page 8: ...ED 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 LEFT PEDAL POST ASSEM...

Page 9: ...s shown X1 LEFT HANDLE BAR POST LEFT CRANK ARM Make sure you have read the WARNING page Tighten the hex head bolt to the shaft on CLOCKWISE X1 Use this socket tool to secure the bolt This will make it...

Page 10: ...ure 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...

Page 11: ...assembly 6 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 X1 NOTE...

Page 12: ...ACH 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...

Page 13: ...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 adju...

Page 14: ...DESCRIPTION 33A 19A 18A 18A 68A 33A 67A 18A 18A 19A 13N 31N 31N 3N 3N 14N 31N...

Page 15: ...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...

Page 16: ...CROSS TRAINING Check handlebars set in forward position Check footplate slide adjuster is in correct position Check seat set in lowest position SHOULDYOU REQUIREANYASSISTANCE REGARDING THIS PRODUCT PL...

Page 17: ...on Check seat height Your knees should not go above horizontal when cross training in a seated position Adjust seat height accordingly Check footplate slide adjuster is in correct position SHOULDYOU R...

Page 18: ...nds then repeat with other leg 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 STRETC...

Page 19: ...les 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 a...

Page 20: ...TS AND MAKE UP NEW ROUTINES EXERCISE GUIDE cont i Product may vary slightly from pictured Product may vary slightly form pictured IT IS IMPORTANT YOU MAINTAIN GOOD BODY POSITION AND KEEP YOUR BACK STR...

Page 21: ...hout 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...

Page 22: ...vel 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 a...

Page 23: ...cans all functions in sequence displaying your progress without requiring you to press the mode key Y o u c a n s e t a t a r g e t t i m e o r d i s t a n c e o n y o u r c o m p u t e r W h e n y o...

Page 24: ...ROVE 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 t...

Page 25: ...OWN LEVEL COOL DOWN TIME WARM UP 70 OF MAX EXERCISE SO THAT YOUR PULSE STAYS IN THIS RATE FOR AT LEAST 15 20 MINUTES H E A R T R A T E H E A R T R A T E B E A T S P E R M I N U T E A G E I N Y E A R S...

Page 26: ...lse rate it is determined by two things 1 Rate How fast you exercise e g Speed you cycle run or step 2 THE PULSE RATE RULES If your pulse rate is too low exercise faster or increase load If your pulse...

Page 27: ...r 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 mi...

Page 28: ...ns 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 warra...

Page 29: ...r 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 Send your order to YORK BARBELL AUST L...