M
A
G
ELL
IP
TI
C
A
L
C
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O
SS
T
R
A
IN
ER
EXERCISES
&
INSTRUCTION
MANUAL
09 / 2002 TWN
Product may vary slightly from pictured.
3131
OOOO
MAG ELLIPTICAL CROSS TRAINER
COMPLIES WITH EUROPEAN STANDARD EN957 CLASS H
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.
YORK 3100 MAG. ELLIPTICAL CROSS TRAINER
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.
YORK BARBELL (U.K.) LTD.
CHURCHILL WAY, DAVENTRY,
NORTHANTS, NN11 4YB ENGLAND
TEL: (01327) 701-824
FAX: (01327) 706-704
E-MAIL: [email protected]
HELP LINE
(8:30am- 4:30pm)
YORK BARBELL (AUST.) LTD.
UNIT 1, LOT 2, SWAFFHAM ROAD,
MINTO, N.S.W. 2566 AUSTRALIA
TEL: (02) 9603-8444
FAX: (02) 9603-8555
E-MAIL: [email protected]
HELP LINE
(8:30am- 4:30pm)
SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.
*
*
1.
ASSEMBLY INSTRUCTION
ATTACH THE STABILIZERS
Fix the front stabilizer with moving wheels
to the main frame and secure, using two
carriage bolts, washers and locknuts.
Fix the rear stabilizer to the main frame
and secure,using two carriage bolts,
washers 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
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.
#8504-48
#8504-42
#8504-61
#8504-48
#8504-42
#8504-61
SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.
*
*
2.
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.
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 front post when you attach the front post to the
main frame.
Fix the plastic caps onto the bolts head.
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.
A
FRONT
POST
B
FRONT
POST
MAIN FRAME
BRACKET
C
D
X4
PLASTIC
END CAP
X1
X1
FRONT
POST
CHECK
MIDDLE
WIRE
#8504-43 #8504-64
#8504-42
#8504-44
#8504-37
#8504-38
RIGHT
PEDAL
POST
B
RIGHT
CRANK
ARM “R”
LEFT
PEDAL POST
A
LEFT
CRANK
ARM “L”
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
SHORTER PEDAL POST
SHORTER PEDAL POST
BRACKET POINTING DOWN
LONGER PEDAL POST
CURVED EDGE
CURVED EDGE
BRACKET POINTING DOWN
LONGER PEDAL POST
SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.
*
*
BRACKET
POINTS
UP
BRACKET
POINTS
UP
CHECK DIAGRAM: ENSURE PEDALS ASSEMBLED AS BELOW
#8504-31N
4.
A
ATTACH THE RIGHT PEDAL POST
Attach the right crank arm to the right side
square shaft as shown.
B
Fix the right pedal post to the right handle bar
post and secure, using hex head bolt and
locknut as shown.
X1
SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.
*
*
RIGHT
HANDLE
BAR
POST
RIGHT CRANK ARM
C
Thread the hex head bolt onto the shaft
CLOCKWISE.
X1
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!!
NOTE:NOTE:
#8504-22
#8504-61
#8504-69
D
E
SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.
*
*
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.
SOLID AND
SECURE FIT.
Fix the plastic crank arm cap to the crank
arm hole.
X1
STOP!
DO NOT ATTACH
THE LEFT PEDAL POST
TURN THE PAGE
BEFORE YOU CONTINUE.
#8504-70
“T
AP O
N”
“T
AP O
N”
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.
LEFT
PEDAL
POST
ASSEMBLY
CRANK MUST
POINT BACK
RIGHT
PEDAL
POST
ASSEMBLY
CRANK
MUST
POINT
FORWARD
BRACKET
FACING UP
SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.
*
*
5.
A
B
ATTACH THE LEFT PEDAL POST
Attach the left crank arm to the left side
square shaft as shown.
Fix the left pedal post to the left handle bar
post and secure, using hex head bolt and
locknut as 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 easier to secure the bolt tightly.
It is very important the bolt is fully tightened.
CHECK REGULARLY!!CHECK REGULARLY!!
NOTE:NOTE:
NOTE: TAKE CARE to ensure the left crank arm
is attached to the shaft in the opposite
direction from the right crank arm
#8504-22
#8504-61
#8504-69
SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.
*
*
C
D
Fix the plastic crank arm cap with the crank
arm hole.
X1
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.
SOLID AND
SECURE FIT.
#8504-70
“T
AP
ON
”
“T
AP
ON
”
SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.
*
*
A
B
Secure the top hole of bracket with fixing knob
as shown.
RIGHT
HANDLE
BAR
Repeat the same process for the left handle bar
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: The hex head bolt and metal bush must
be threaded from the outside of the
towards to the handle bar so
sit inside the hole in
bracket
the metal bush
the bracket.
ATTACH THE HANDLE BARS
#8504-61
#8504-33A
SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.
*
*
7.
A
B
C
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.
Connect the ear lobe pulse sensor plug to
socket on the side of computer.
X2
#8504-36
RECHECK THAT ALL THE BOLTS AND NUTS ARE TIGHTENED
SECURELY FOR YOUR SAFETY & COMFORT.
8.
A
B
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.
SEAT
POST
SEAT
SEAT
POST
SEAT POST
MOUNTING
TUBE
SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.
*
*
DESCRIPTION
33A
19A
18A
18A
68A
33A
67A
18A
18A
19A
13N
31N
31N
3N
3N
14N
31N
PARTS LIST
KEY NO. PART NO. Q'TY(PCS) DESCRIPTION
1 8504-1 1 MAIN FRAME
2 8504-2 1 FRONT POST
3N 8504-3N 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 SQURE 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
Check handlebars
set in forward
position.
Check footplate slide adjuster
is in correct position.
Check seat set in
lowest position.
SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.
*
*
CHECK SET-UP FOR SEATED CROSS TRAINING
Check handlebars
in rear position.
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.
SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.
*
*
STRETCHING
EXERCISES
WARM UP - COOL DOWN
Before and after exercising spend a few minutes slowly and
gently stretching and warming up.
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.
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.
Product may vary slightly from pictured.
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.
CROSS TRAINING
A cardio-vasular (heart and lungs etc) workout as well as toning buttocks,
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. 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 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.
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.
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.
SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.
*
*
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.
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.
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 STRAIGHT.
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.
DURATION AND RESISTANCE LEVEL
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.
SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.
*
*
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York Fitness 3100 Exercises & Instruction Manual
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- Exercises & Instruction Manual
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