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
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
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.
*
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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
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
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.
*
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2.
A
B
SENSOR
WIRE
MIDDLE
WIRE
FRONT POST
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.
*
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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.
*
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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
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.
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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.
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*
YORK C520 / 18
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