York Fitness C520 User manual

09/06/2006 VERSION II

Product may vary slightly from the item pictured.

COMPLIES WITH AUSTRALIAN STANDARD AS 4092-1993AS 4092-1993

COMPLIES WITH EUROPEAN STANDARD EN957-1+5 CLASS HCEN957-1+5 CLASS HC

F I T N E S S

520

C

F I T N E S S

INSTRUCTION

MANUAL

YORK C520 CYCLE

SAFETY GUIDELINES:

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

It is recommended that you undergo a complete physical examination.

The instruction must be read in full before assembly and / or use of this product.

WARNING - YOU ARE RESPONSIBLE FOR YOUR OWN SAFETY

- THIS LIST IS NOT EXHAUSTIVE.

Assemble and operate the YORK C520 on a solid, level surface.

Keep the area behind the YORK C520 clear.

Always use your YORK C520 in adequate space e.g. at least 2ft.

(60cm) clearance on the side.

The safety level of this equipment can only be maintained only if it is

regularly examined for wear and tear.

It is important that you keep these instructions for further reference.

Parents and others in charge of children should be aware of their responsibility,

because the natural play instinct and the fondness of experimenting of children can

lead to situations and behaviour for which the training equipment is not intended.

If children are allowed to use the equipment, their mental and physical development

and above all their temperament should be taken into account.

They should be controlled and instructed in the correct use of the equipment.

The equipment is under no circumstances suitable as a children’s toy.

Always check the YORK C520 before using it, in particular make sure all parts

are assembled, and nuts and bolts are tightened.

Do not use the YORK C520 if the unit is disassembled in any way.

Always use the product on a level surface, ensure that the product is stable before use.

Always check that any pins / fixings are tight and secure before use and /

or after adjustment.

Keep hands away from moving parts.

Replace defective components immediately, and / or keep the equipment

out of use until it is repaired.

Never overload the equipment - the maximum user load is displayed on the product label.

The max. user weight of 275lbs ( 125kg ) has been determined according to European Standards.

This product is not suitable for therapeutic purposes ( Class B & C ).

Wear proper workout clothing: Do not wear loose clothing.

Do not wear shoes with leather soles or high heels. Tie all long hair back.

Always wear suitable clothing and footwear e.g. tracksuit / shorts / training shoes.

Remove all personal jewellery before exercising.

Care should be taken when mounting and dismounting the bike.

Never use the equipment in any other manner other than the ways explained in these

instructions and / or any wall-chart supplied.

Use only the adjustment settings as described in the instructions. Always use the correct

adjustment pin / fixing.

Don’t rock the unit from side to side.

Ensure that the seat height is adjusted correctly - you should be stable and balanced whilst

on the saddle.

Try to ensure that your back is straight whilst exercising, especially for long periods.

WARNING: Injuries could occur particularly to young children if the guards are removed and

not correctly reinstated.

WE DO NOT RECOMMEND THE REMOVAL OF THE GUARDS.

Always check the guards to ensure they are secured before use.

If guards are not secured tighten the screws of the guards.

YORK C520 / 01

YORK C520 / 02

Adjust the seat height to ensure that you have a good downward pedal stroke without

over stretching, don’t compromise your balance.

Care should be taken when mounting and dismounting the unit.

Components such as pulleys, bearings, and cables are always more susceptible to wear.

Special attention should be taken to inspect these components before use.

To prevent shock, keep all electrical components, such as the motor, cord and switch

away from water.

Ensure that adjustment devices are not left projecting as they may interfere with people.

Never leave any adjustment devices projecting from the product.

Do not use any accessories that aren’t specifically recommended by the manufacturer,

these might cause injuries or cause the unit to fail.

Work within your recommended exercise level, do NOT work to exhaustion.

Injuries to health may result from incorrect or excessive training.

If you feel any pain or abnormal symptoms, STOP YOUR WORKOUT IMMEDIATELY.

Consult your physician immediately.

After eating, allow 1-2 hours before exercising as this will help to prevent muscle strain.

TAKE CARE TO PROTECT CARPETS AND FLOOR in case of leakages. This product is a

machine and contains moving parts which have been greased / lubricated and could leak.

This machine requires a 6V 500mA A.C. Adaptor. Use of adaptors not specifically

recommended by YORK may damage your machine and void your warranty.

NOT

STOP YOUR WORKOUT IMMEDIATELY

TAKE CARE TO PROTECT CARPETS AND FLOOR

6V 500mA

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

HELP LINE (8:30am- 16:30pm)

U.K.

AUSTRALIA

YORK BARBELL (U.K.) LTD.

YORK WAY, DAVENTRY,

NORTHANTS, NN11 4YB ENGLAND

TEL: (01327) 701-824

FAX: (01327) 706-704

E-MAIL: [email protected]

HELP LINE (8:00am- 16:00pm)

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]

F I T N E S S

U.S.A.

YORK BARBELL USA.

3300 BOARD ROAD.

YORK, PA 17402

TEL: +1-717-767-6481

FAX: +1-717-764-0416

E-MAIL: [email protected]

HELP LINE (8:00am- 17:00pm)

F I T N E S S

The YORK C is designed for the use and enjoyment of the serious trainer as well as

the dedicated user. By following the above precautions and using good judgement and

common sense, you will have a safe and pleasurable exercise regime with the YORK C .

520

TOOLS REQUIRED

The tool enclosed in the carton are two multi-purpose spanners

(which has a screwdriver function) and one allen key.

CARE AND MAINTENANCE

No wet cleaning of electrical components - Unplug before any care and maintenance.

Use a warm damp cloth with mild detergent to keep your YORK C clean.

The safety level of the equipment can be maintained only if it is regularly examined

for damage and wear. This includes any ropes, pulleys, nuts, bolts, moving parts bushes,

chains, wheels, bearings & points etc.

Components such as pulleys, bearings and cables are always more susceptible to wear.

Special attention should be taken to inspect all of these parts before use.

Always replace damaged / worn components with original pars from the manufacturer.

520

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

*

B.

1.

A.

FRONT

STABILIZER

MOVING

WHEEL

REAR

STABILIZER

REAR

END

CAP

GENERAL

ASSEMBLY INSTRUCTION

REMOVE ALL THE PARTS OF YOUR YORK C520 FROM THE CARTON AND PLACE

THEM ON THE FLOOR CAREFULLY.

FOLLOW THESE INSTRUCTIONS CAREFULLY AND IT WILL MAKE IT EASIER

FOR YOU TO ASSEMBLE YOUR YORK C520 CYCLE.

X2

ATTACH THE FRONT STABILIZER

The front stabilizer has moving wheels near

each end.

The rear stabilizer has end caps with an

adjustable knob fitted under neath that can

vary in height to enable you to level the cycle

on uneven floors.

ATTACH THE REAR STABILIZER

#5552-06

#5552-07

#5552-08 #5552-09

NOTE: Make sure you fasten the nuts and

bolts securely for your safety and

comfort when cycling.

NOTE: This equipment has been supplied with some Nylon

Locknuts. It is essential that the

nuts are fully tightened onto the bolts, so that the bolt penetrates through the nylon insert.

Fix the front stabilizer to the main frame

and secure, using two carriage bolts,

washers, spring washers and nylon locknuts.

Fix the plastic caps onto the locknut heads.

#5552-22

Fix the rear stabilizer to the main frame and

secure, using two carriage bolts, washers,

spring washers and nylon locknuts.

Fix the plastic caps onto the locknut heads.

X2

#5552-06

#5552-07

#5552-08 #5552-09

#5552-22

YORK C520 / 03

X4

ATTACH THE FRONT POST

Rest the front post on the front post

mounting tube carefully as shown.

Connect the sensor wire plug on the main

frame to the middle wire socket protruding

at the end of the front post.

Check the middle wire runs up the front

post and out of the top - later this will

to the computer. connect

NOTE: TAKE CARE to ensure the wire is

connected as tightly as possible.

Insert the front post to the front post

mounting tube and secure, using four allen

head bolts, spring washers and washers.

NOTE: TAKE CARE to ensure the cable does

not get trapped when you attach the

front post.

#5552-17

#5552-08

#5552-07

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

*

2.

A

B

SENSOR

WIRE

MIDDLE

WIRE

FRONT POST

MOUNTING

TUBE

FRONT

POST

3.

B.

A.

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.

Slide the seat post tube cover onto the seat

post.

Fit the seat post into the seat post mounting

tube and secure in position with the seat

height adjusting knob.

The washers and locknuts are located

under the seat.

SEAT

POST

SEAT

SEAT POST

TUBE COVER

SEAT

HEIGHT

ADJUSTING

KNOB

YORK C520 / 04

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

*

4.

ATTACH THE HANDLE BAR

Open the handle bar clamp bracket with one hand,

with the other hand, fix the handle bar into the

clamp bracket carefully as shown.

Close the clamp bracket to hold the handle bar

in position.

NOTE: TAKE CARE to ensure the clamp spring

is located securely and aligned with the

hole on the clamp bracket.

NOTE: TAKE CARE

NOTE: TAKE CARE to ensure the hand pulse

sensor wire does not get trapped when

you attach the handle bar.

NOTE: TAKE CARE

FRONT

POST

HANDLEBAR

CLAMP

BRACKET

CLAMP

SPRING

Adjust the handle bar to the desired position

and fasten the butterfly screw knob with washer

to the clamp bracket as tight as you can.

NOTE: MAKE SURE you fasten the butterfly

screw knob securely for your safety

when cycling.

NOTE: MAKE SURE

B.

C.

A.

BUTTERFLY

SCREW

KNOB

X1

#5552-27

X1

#5552-07

CLAMP BRACKET

YORK C520 / 05

5.

A

B

ATTACH THE COMPUTER

Connect the middle wire that comes out of the top of

the front post to the computer plug on the back of

computer console.

NOTE: TAKE CARE to ensure you plug the middle

wire to the socket securely.

NOTE: TAKE CARE

Slide the middle wire into the front post

and attach the computer to the computer

bracket by using four machine screws.

The machine screws are located in the back

of the console.

NOTE: TAKE CARE to ensure the cable

does not get trapped when you attach

the computer.

The machine screws are located in the back

of the console.

X4

COMPUTER

BRACKET

MIDDLE WIRE

SOCKET

#5552-30

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

*

C

Plug the hand pulse sensor wire into the socket

in the back of the computer.

YORK C520 / 06

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

*

6.

C

A

B

ATTACH THE PEDALS

Fix the pedal straps to the pedals.

,, ,, ,, ,,

The straps are marked R and L (Right and Left)

fix each strap to the matching pedal.

,, ,

, ,, ,,

The pedals are marked R and L (Right and Left)

connect each pedal to the correct crank arm.

NOTE: The right pedal (R)should be threaded on

clockwise.

The left pedal (L) should be threaded on

anti-clockwise.

RIGHT

PEDAL

LEFT

PEDAL

RIGHT

CRANK

ARM

ATTACH

RIGHT

PEDAL

NOTE: The eight adjustable holes on the straps must

be set outwards, so you can easily adjust the straps.

RECHECK THAT ALL OF THE BOLTS AND NUTS ARE TIGHTENED

SECURELY FOR YOUR SAFETY AND COMFORT.

A

7.

Plug the adaptor lead into the socket

at the rear end of your YORK C520.

Plug the 6V 500mA A.C. Adaptor into a suitable

mains supply.

AC

ADAPTOR

SOCKET

RIGHT

PEDAL

LEFT

CRANK

ARM

D

LEFT

PEDAL

ATTACH

LEFT

PEDAL

C

. r

o

A

. A

d

a 6

p

t

V

1 0

R

e

r

d

.

0

A i0

qu

m

e

YORK C520 / 07

DESCRIPTION

YORK C520 / 08

DESCRIPTION

YORK C520 / 09

PARTS LIST

KEY NO. PART NO. Q'TY(PCS) DESCRIPTION

1 5552-01 1 MAIN FRAME

2 5552-02 1 LEFT CHAIN COVER

3 5552-03 1 RIGHT CHAIN COVER

4 5552-04 1 FRONT STABILIZER

5 5552-05 PAIR FRONT STABILIZER END CAP ( L&R )

6 5552-06 4 M8 X 52mm CARRIAGE BOLT

7 5552-07 9 M8 FLAT WASHER

8 5552-08 8 M8 SPRING WASHER

9 5552-09 4 M8 NYLON LOCKNUT

10 5552-10 1 REAR STABILIZER

11 5552-11 2 REAR STABILIZER END CAP

12 5552-12 1 FRONT POST

13 5552-13 1 SENSOR WIRE

14 5552-14 1 COMPUTER MIDDLE WIRE

15 5552-15 1 SEAT POST TUBE COVER

16 5552-16 1 AC. ADAPTOR

17 5552-17 4 M8 X 15mm ALLEN HEAD BOLT

18 5552-18 1 SEAT POST

19 5552-19 3 SEAT FLAT WASHER

20 5552-20 1 SEAT

21 5552-21 3 M8 LOCKNUT

22 5552-22 4 PLASTIC CAP

23 5552-23 2 M10 X 21mm WASHER ( t=2mm )

24 5552-24 4 M6 X 10mm ALLEN HEAD BOLT

25 5552-25 1 SEAT HEIGHT ADJUSTING KNOB

26 5552-26 2 FOAM GRIP

27 5552-27 1 BUTTERFLY SCREW KNOB

28 5552-28 2 HAND PULSE SENSOR ASSEMBLY

29 5552-29 1 HAND PULSE SENSOR WIRE

30 5552-30 4 M5 X 12mm MACHINE SCREW

31 5552-31 1 COMPUTER

32 5552-32 PAIR PEDAL & STRAP ASSEMBLY ( L&R )

33 5552-33 PAIR CRANK ASSEMBLY ( L&R )

34 5552-34 2 HEIGHT ADJUSTABLE KNOB

35 5552-35 1 SEAT POST INSERT

36 5552-36 1 SENSOR WIRE

37 5552-37 1 SERVO MOTOR ASSEMBLY

38 5552-38 2 3/8" WHEEL NUT

39 5552-39 1 DRIVE BELT - RIBBED

40 5552-40 1 POWER CABLE WITH SOCKET

YORK C520 / 10

KEY NO. PART NO. Q'TY(PCS) DESCRIPTION

41 5552-41 2 HANDLE BAR END CAP

42 5552-42 1 SENSOR FIXING BRACKET

43 5552-43 1 #3 X 8mm SELF TAPPING SCREW

44 5552-44 2 BEARING BOWL

45 5552-45 1 DISC PULLEY WHEEL

46 5552-46 1 MAGNET

47 5552-47 1 38mm CRANK WASHER

48 5552-48 1 BALL BEARING RING NUT ( R )

49 5552-49 2 BALL BEARING

50 5552-50 1 BALL BEARING RING NUT ( L )

51 5552-51 1 35mm CRANK WASHER

52 5552-52 1 RING NUT

53 5552-53 1 JOCKEY PULLEY WHEEL

54 5552-54 1 JOCKEY PULLEY BRACKET

55 5552-55 1 JOCKEY PULLEY BRACKET SPRING

56 5552-56 2 M10 NYLON WASHER

57 5552-57 1 M8 FLAT WASHER ( t=1.5mm )

58 5552-58 1 MAGNET HOLDER

59 5552-59 1 M8 X 52mm HEX HEAD BOLT

60 5552-60 2 M8 NYLON LOCKNUT

61 5552-61 1 MAGNET HOLDER SPRING

62 5552-62 1 M6 X 65mm HEX HEAD BOLT

63 5552-63 1 M6 SELF - LOCKING NUT

64 5552-64 1 M6 NYLON WASHER

65 5552-65 1 M6 FLAT WASHER ( t=1.2mm )

66 5552-66 1 M6 NYLON LOCKNUT

67 5552-67 1 FLYWHEEL

68 5552-68 1 BEARING ( 6001Z )

69 5552-69 1 ONE WAY BEARING FT - 1735

70 5552-70 1 BEARING ( 6000ZZ )

71 5552-71 1 34mm X 30mm X 0.8mm WASHER

72 5552-72 1 FRONT PULLEY WHEEL

73 5552-73 1 FLYWHEEL AXLE

74 5552-74 1 C12 CLIP ( ID 11.1mm )

75 5552-75 1 3/8" - 3mm SELF LOCKING NUT

76 5552-76 1 C10 CLIP ( ID 9.1mm )

77 5552-77 2 BEARING ( 6003ZZ )

78 5552-78 1 3/8" - 9mm SELF LOCKING NUT

79 5552-79 1 BEARING ( 6300ZZ )

80 5552-80 1 HANDLE BAR

81 5552-81 1 PULLING WIRE ROD

YORK C520 / 11

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

*

YORK C520 COMPUTER INSTRUCTIONS

INTRODUCTION

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

By measuring your pulse rate you can ensure you exercise within your range.

At the same time you can monitor closely your improving condition and cardiovascular fitness.

Please note, that this machine is not calibrated for compliance with Class HA (High Accuracy.)Please note, that this machine is not calibrated for compliance with Class HA (High Accuracy.)

F I T N E S S

P7P7

BUTTON FUNCTIONS

MODE: 1. To select the YEAR, MONTH, DATE and CLOCK for setting after the monitor

is switched on.

2. To have each function of TIME, SPEED, DISTANCE, CALORIE and PULSE

displayed on the main display screen in the presetting MODE.

3. To move to the next function in the presetting mode and to accept the value

you have set for TIME, SPEED, DISTANCE, CALORIES and PULSE .

4. To reset the computer by pressing and holding this key, the computer

returns to the date and time screen.

SET: 1. To set the target value for TIME, DISTANCE, CALORIES and PULSE

function.

2. To set the value of YEAR, MONTH, DATE & CLOCK.

520

C

YORK C520 / 12

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

*

CALENDAR & CLOCK After the monitor has been inactive for 4 minutes, the main screen

will show the calendar and current time.

ENTER 1. To enter the selected training profile.

2. To reset the current training profile by pressing and holding the button for

2 seconds.

UP To increase the training resistance level from 1 to 8. (Max 99:9 KPH).

TIME COUNT UP: Accumulates the training time from 00:00 to 99:59.

RECOVERY To activate the heart rate recovery function.

DOWN To decrease the training resistance level from 8 to 1.

( The training resistance level can be adjusted during training. )

SETTING FUNCTIONS

TEMPERATURE The ROOM TEMPERATURE will be displayed, together with the CALENDAR &

the CLOCK, on the main screen when the monitor has been inactive for 4

minutes.

SCAN MAIN DISPLAY: Automatically scans through each function every 6 seconds.

The order is SPEED RPM TIME DISTANCE CALORIES PULSE

LOWER DISPLAY: As soon as you begin to exercise, the RPM and the

RESISTANCE level will be shown. The display switches between the RPM

and the RESISTANCE level every 6 seconds.

COUNT DOWN: As soon as training begins, the time will start counting down

from the preset data to zero in one second increments.

SPEED Displays the current training speed, the maximum speed is 99.99 KM/H.

RPM Displays the current rotation per minute. As soon as exercise begins,

the RPM and SPEED are shown in the lower screen. The display switches

between the RPM and the RESISTANCE level in use every 6 seconds.

DISTANCE COUNT UP: Accumulates the training time from 0.00 up to 99.99 KM.

COUNT DOWN: As soon as training begins, the distance will start counting

down from the preset figure to zero in 0.1 km increments.

CALORIES COUNT UP: Accumulates the calories consumed from 0 to 9999 calories.

COUNT DOWN: As soon as training begins, the calories will start counting

down from the preset figure to zero in one calorie increments.

( This data is a rough guide for the comparison of different exercise sessions

that can not be used in medical treatment. )

PULSE Displays your current heart rate figure when you are holding the hand pulse

( USE THE sensors with both hands. The monitor will detect your heart rate and the heart

HAND PULSE rate symbol will start to flash to indicate when your current heart rate has

SENSORS ) reached the preset heart rate. To have a more precise hand pulse readout,

we recommend that you hold both hand pulse sensors during your training

period.

YORK C520 / 13

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

*

RESISTANCE LEVEL The lower display will show the current training resistance level as soon

as exercise starts. You may change the resistance level between 1 to 8

during training with programs 1 to 10, or in manual mode.

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

at the same speed and load, and for the same amount of time, e.g.,

10 minutes, at load 3. For an approximate comparison it is not necessary to

put your hands on the hand pulse sensor during the exercise period.

When you finish exercising, put your hands onto the hand pulse sensors,

press “RECOVERY” and 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 again to return to the main functions.

PROGRAM PROFILES

The monitor has a manual program and ten different training program profiles.

1. Use the UP or DOWN buttons to select “M” ( for training in manual the

manual program ) or “P” ( for training in the in the preset profile screen

programs ), shown in the lower screen then press ENTER.

2. TRAINING IN THE MANUAL PROGRAM - Use the UP & DOWN buttons to

adjust the resistance level. There are 8 different resistance levels for

training. Shown in the lower screen. Each row represents one level of

resistance.

TRAINING WITH THE PRESET PROGRAM PROFILES - Use the UP & DOWN

buttons to select the training profile you wish to use. There are 10 ( P1-P10)

preset profiles for training. After the profile has been selected, press ENTER.

Use the UP & DOWN buttons to adjust the training resistance level. The

resistance level will increase across the entire profile.

3. After the resistance level has been selected, press ENTER and begin

training. The resistance level can be changed at any time during training.

YORK C520 / 14

HAND PULSE SENSOR

To obtain a pulse reading you must have your left and right hands holding the sensors at the

same time.

Grip the hand sensors normally (NOT TOO TIGHT) during exercise and after a few seconds

the computer will display your pulse reading.

Some people will not be able to obtain an accurate hand pulse reading e.g.due to hand skin or

variations in circulation.

NOTE: 1. Without any signal sent to the monitor for 4 minutes, the main display will

switch to CALENDAR, CLOCK and ROOM TEMPERATURE display

automatically. All function data and training profiles will be lost.

2. Press the MODE, SET or RESET buttons, or start to exercise to awaken the

displays again. If you start to exercise, all function data will start to count

up from zero when training in the MANUAL mode.

3. When any of the preset function targets count down to zero, the monitor

will beep for 8 seconds. You can stop the bleep alarm by pressing any

button and continue training, the function data will count up from zero.

4. Power supply requests: AC Adaptor ( Output: 6v 500mA ).

LEFT HAND PULSE

SENSOR

RIGHT HAND PULSE

SENSOR

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

*

YORK C520 / 15

HELP LINE (8:30am- 16:30pm)

U.K.

AUSTRALIA

YORK BARBELL (U.K.) LTD.

YORK WAY, DAVENTRY,

NORTHANTS, NN11 4YB ENGLAND

TEL: (01327) 701-824

FAX: (01327) 706-704

E-MAIL: [email protected]

HELP LINE (8:00am- 16:00pm)

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]

F I T N E S SF I T N E S S

U.S.A.

YORK BARBELL USA.

3300 BOARD ROAD.

YORK, PA 17402

TEL: +1-717-767-6481

FAX: +1-717-764-0416

E-MAIL: [email protected]

HELP LINE (8:00am- 17:00pm)

F I T N E S S

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

*

ADDITIONAL INSTRUCTION FOR USE ADJUSTING SEAT HEIGHT

SEAT

SEAT POST

TUBE COVER

SEAT POST

MOUNTING TUBE

SEAT HEIGHT

ADJUSTING KNOB

(THIS PICTURE SHOWS THE MAGNAFORCE 4000)

THIS IS HOW YOU WOULD SIT ON YOUR

CYCLE. WHEN ADJUSTING THE SEAT

HEIGHT MAKE SURE YOUR KNEES

ARE NOT ABOVE THE HORIZONTAL

WHEN PEDALLING.

THIS CYCLE IS NOT SUITABLE FOR THERAPEUTIC PURPOSES.

CARE AND MAINTENANCE

Use a warm, damp cloth to keep your YORK C520 cycle clean.

SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING WORN, MISSING OR

DEFECTIVE PARTS CONTACT US DIRECTLY.

TOOLS REQUIRED

The tools enclosed in the carton are two multi-purpose spanners

(one has a screwdriver function) and one allen key.

YORK C520 / 16

HELP LINE (8:30am- 16:30pm)

U.K.

AUSTRALIA

YORK BARBELL (U.K.) LTD.

YORK WAY, DAVENTRY,

NORTHANTS, NN11 4YB ENGLAND

TEL: (01327) 701-824

FAX: (01327) 706-704

E-MAIL: [email protected]

HELP LINE (8:00am- 16:00pm)

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]

F I T N E S SF I T N E S S

U.S.A.

YORK BARBELL USA.

3300 BOARD ROAD.

YORK, PA 17402

TEL: +1-717-767-6481

FAX: +1-717-764-0416

E-MAIL: [email protected]

HELP LINE (8:00am- 17:00pm)

F I T N E S S

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.

EXERCISE GUIDE

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

*

YORK C520 / 17

TARGET ZONE

THIS IS HOW YOUR PULSE SHOULD BEHAVE DURING GENERAL FITNESS EXERCISE.

REMEMBER TO WARM UP AND COOL DOWN FOR A FEW MINUTES.

PULSE

RATE

MAXIMUM PULSE RATE

85% OF MAX.

55% OF MAX.

RESET PULSE

COOL DOWN LEVEL

COOL DOWN

TIME

WARM UP

70% OF MAX.

EXERCISE SO THAT YOUR PULSE STAYS IN

THIS RATE FOR AT LEAST 15-20 MINUTES

HEART ZONE SELECTION GUIDELINES

In order to set your personal target heart zone, you will need to:

- Calculate your maximum heart rate.

- Select a 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 220 minus the persons age in years. Some practitioners believe

that a woman estimated maximum heart rate can be calculated more accurately by using 226

instead of 220.

The important issue with all estimating calculations is that in reality they can vary by plus or

minus 15 bpm and at best are only an indication of actual results.

Estimated Maximum Heart Rate = 220 - Age (Year)

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

*

YORK C520 / 18

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York Fitness C520 User manual

York Fitness C520 User manual

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