York Fitness X510 Exercises & Instruction Manual

Brand: York Fitness

Model: X510

Category: Fitness, gymnastics & weight training

Type: Exercises & Instruction Manual

YORK X510 / 01

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.

CHURCHILL 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.) PTY. 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 is designed for the use and enjoyment of the beginner 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 regimen with the YORK .

X510

CARE AND MAINTENANCE

Use a warm damp cloth with mild detergent to

keep your YORK clean.X510

TOOLS REQUIRED

The tools enclosed in the carton are one multi-purpose spanner

(with a screwdriver function) and three allen keys.

SAFETY GUIDELINES:

Please read and follow the following safety guidelines:

It is recommended that you undergo a complete physical examination before

beginning any exercise program.

Read this owner’s manual and follow the instructions.

YORK X510 CROSSTRAINER

Keep hands away from moving parts.

The max. user weight of 220lbs ( 100kg ) 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.

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 YORK X510.

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.

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.

TAKE CARE TO PROTECT CARPETS AND FLOOR

Assemble and operate the YORK X510 on a solid, level surface.

Keep the area behind the YORK X510 clear.

Always use your YORK X510 in adequate space e.g., at least 2 ft. (60cm) clearance on each side.

Never allow children on or near the YORK X510.

Always check the YORK X510 before using it, in particular make sure all parts

are assembled, and nuts and bolts are tightened.

Do not use the YORK X510 if the unit is disassembled in any way.

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.

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

wear e.g. ropes, pulleys & connection points.

Replace defective components immediately and/or keep the equipment out of use until repair.

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

attention should be taken to inspect these component before use.

WARNING: Injuries to health may result from incorrect use of this equipment. Always correctly

follow the instructions that are set out in this manual.

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

Assemble and operate the product on a solid and level surface.

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

ASSEMBLY INSTRUCTIONS

ATTACH THE REAR STABILIZER

The front stabilizer has moving wheels near each end.

Fix the front stabilizer to the main frame and

secure, using two carriage bolts, washers,

spring washers and nylon locknuts.

NOTE: MAKE SURE you fasten the nuts and bolts

securely for your safety and comfort when

pedalling.

NOTE: MAKE SURE

GENERAL

WE RECOMMEND YOU HAVE SOMEONE ASSIST YOU IN LIFTING AND ASSEMBLING

YOUR YORK X510 CROSSTRAINER.

REMOVE ALL THE PARTS OF YOUR

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 X510 CROSSTRAINER.

ATTACH THE FRONT STABILIZER

REAR

STABILIZER

END CAP

#5555-09

#5555-10

#5555-11

#5555-12

FRONT

STABILIZER

MOVING

WHEEL

Fix the rear stabilizer to the main frame and

secure, using two carriage bolts, spring washers,

washers and nylon locknuts.

Fix the plastic caps onto the locknuts once secured.

#5555-29

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 plastic caps onto the locknuts once secured.

YORK X510 / 02

The rear stabilizer has end caps with an adjustable

knob fitted under neath that can vary in height to

enable you to level the trainer on uneven floors.

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

ATTACH THE PEDALS TO THE POSTS

Attach the pedal brackets to the pedal posts and

secure, using six allen head bolts, spring washers

and washers.

NOTE: MAKE SURE you fasten the bolts securely

for your safety and comfort when pedalling.

NOTE: MAKE SURE

#5555-23

#5555-11

#5555-10

LEFT

PEDAL

YORK X510 / 03

Insert the foot pedal washers into the slot in the foot

pedal securely as shown.

NOTE: The fixing hole of the 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 curved edge of each pedal must be

on the same side of the pedal post as the

pedal bracket.

There are three adjustable holes on the

pedal post for you to adjust the pedal to a

suitable position.

MAKE SURE you fix both pedals into the

same positions on the pedal posts.

NOTE:

MAKE SURE

RIGHT

PEDAL

POST

LEFT

PEDAL

POST

FOOT

PEDAL

#5555-32

#5555-27

#5555-28

#5555-49

PEDAL

BRACKET

PEDAL

BRACKET

FLAT

EDGE

CURVE

EDGE

LEFT

PEDAL

POST

CURVE

EDGE

CURVE

EDGE

PEDAL

BRACKET

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

Attach the left pedal post assembly onto the left

crank shaft as shown.

NOTE: The curved edge of the pedal must be

facing outwards.

NOTE:

Secure the pedal post onto the shaft by using one

allen head bolt, spring washer and washer.

YORK X510 / 04

Secure the pedal post onto the shaft by using one

allen head bolt, spring washer and washer.

NOTE: MAKE SURE you fasten the bolts securely

for your safety and comfort when pedalling.

NOTE: MAKE SURE

Attach the right pedal post assembly onto the left

crank shaft as shown.

NOTE: The curved edge of the pedal must be

facing outwards.

NOTE:

#5555-58

#5555-11

#5555-20

#5555-58

#5555-11

#5555-20

LEFT CRANK SHAFT

LEFT

PEDAL

CURVED EDGE

FACING

OUTWARDS

RIGHT CRANK SHAFT

RIGHT PEDAL

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

YORK X510 / 05

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.

#5555-23

#5555-11

#5555-10

SENSOR

WIRE

MIDDLE

WIRE

FRONT

POST

FRONT

POST

CENTRAL

BAR

FIXING

BRACKET

HAND

PULSE

SENSOR

CABLES

Fix the central bar to the front post via the

fixing bracket using two hex head bolts,

spring washers and curve washers.

NOTE: TAKE CARE to ensure that the hand

pulse sensor cables do not get trapped

when you attach the centre bar.

NOTE: TAKE CARE

MAKE SURE you fasten the bolts

securely for your safety and comfort

when pedalling.

MAKE SURE

#5555-08

#5555-11

#5555-36

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

ATTACH THE HANDLE BAR POSTS

Thread one allen head bolt, spring washer and washer

onto one end of the handle bar pivot rod.

Attach the left handle bar post to the handle bar

bracket and secure, using one allen head bolt,

spring washer and washer.

Use two allen keys to fully tighten both bolts at once,

as shown.

#5555-23 #5555-11

#5555-20

NOTE: MAKE SURE you fasten both bolts securely for

your safety and comfort when pedalling.

NOTE: MAKE SURE

Slide the right low handle bar post into the right handle

bar post and secure in position with the fixing knob.

FRONT

POST

HANDLE

BAR

PIVOT

ROD

HANDLE

BAR

BRACKET

RIGHT

HANDLE

BAR

LEFT

HANDLE

BAR

HANDLE

BAR

BRACKET

RIGHT

HANDLE

BAR

POST

RIGHT

LOW

HANDLE

BAR

POST

Attach the right handle bar post to the handle bar bracket

on the front post by pushing the handle bar pivot rod

through both parts as shown.

Rotate the pedals until the right lower handle bar post is

in the position shown in picture C.

#5555-44

Slide the left low handle bar post into the left handle bar

post and secure in position with the fixing knob.

FIXING

KNOB

NOTE: MAKE SURE you fix both low handle bars into the

same position securely.

NOTE: MAKE SURE

Rotate the pedals until the left lower handle bar post is in

the position shown in picture D.

LEFT HANDLE BAR POST

YORK X510 / 06

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

COMPUTER

BRACKET

HAND

PULSE

SENSOR

WIRE

RECHECK THAT ALL THE BOLTS AND NUTS ARE TIGHTENED

SECURELY FOR YOUR SAFETY & COMFORT.

Plug the AC adaptor lead into the socket at the rear end

of your YORK X510 CROSSTRAINER as shown.

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

mains supply.

AC ADAPTOR

LEAD

YORK X510 / 07

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.

#5555-48

Plug the hand pulse sensor wire into the socket

in the back of the computer.

DESCRIPTION

YORK X510 / 08

DESCRIPTION

YORK X510 / 09

PARTS LIST

YORK X510 / 10

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

1 5555-01 1 MAIN FRAME

2 5555-02 1 CHAIN COVER (L)

3 5555-03 1 CHAIN COVER (R)

4 5555-04 2 PLASTIC DISC CAP

5 5555-05 1 FRONT STABILIZER

6 5555-06 1 FRONT STABILIZER END CAP ( L )

7 5555-07 1 FRONT STABILIZER END CAP ( R )

8 5555-08 2 M8 X 25mm HEX HEAD BOLT

9 5555-09 4 M8 X 52mm CARRIAGE BOLT

10 5555-10 20 M8 FLAT WASHER

11 5555-11 22 M8 SPRING WASHER

12 5555-12 7 M8 NYLON LOCKNUT

13 5555-13 1 REAR STABILIZER

14 5555-14 2 REAR STABILIZER END CAP

15 5555-15 1 MIDDLE WIRE

16 5555-16 1 SENSOR WIRE

17 5555-17 2 PEDAL POST CONNECT BRACKET

18 5555-18 1 HAND PULSE SENSOR WIRE

19 5555-19 4 PLASTIC INSERT PAD

20 5555-20 4 M8 X 28mm WASHER

21 5555-21 2 PEDAL BRACKET

22 5555-22 1 FRONT POST

23 5555-23 12 M8 X 15mm ALLEN HEAD BOLT

24 5555-24 14 INSERT BUSHING

25 5555-25 1 RIGHT PEDAL POST

26 5555-26 2 FOOT PEDAL

27 5555-27 4 M6 X 45mm FIXING SCREW

28 5555-28 4 M6 FLAT WASHER

29 5555-29 4 PLASTIC NUT CAP

30 5555-30 2 LOWER HANDLE BAR POST

31 5555-31 2 PEDAL POST PIVOT BOLT

32 5555-32 4 FIXING KNOB

33 5555-33 1 LEFT PLASTIC DISC COVER

34 5555-34 2 PEDAL POST END CAP

35 5555-35 1 LEFT PEDAL POST

36 5555-36 2 M8 CURVE WASHER

37 5555-37 2 M8 X 45mm ALLEN HEAD BOLT

38 5555-38 1 PIVOT ROD

39 5555-39 1 RIGHT HANDLE BAR

40 5555-40 2 HANDLE BAR POST PLASTIC INSERT

41 5555-41 1 LEFT HANDLE BAR

42 5555-42 2 HANDLE BAR FOAM GRIP

43 5555-43 2 HANDLE BAR END CAP

44 5555-44 2 FIXING HAND WHEEL KNOB

45 5555-45 4 FOOT PEDAL FIXING WASHER

46 5555-46 2 HAND PULSE SENSOR ASSEMBLY

47 5555-47 1 CENTRE BAR

YORK X510 / 11

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

48 5555-48 4 M5 X 12mm MACHINE SCREW

49 5555-49 4 M6 SPRING WASHER

50 5555-50 1 AC ADAPTOR

51 5555-51 1 COMPUTER

52 5555-52 2 M5 X 10mm MACHINE SCREW

53 5555-53 2 CENTRE BAR END CAP

54 5555-54 2 M8 X 25mm ALLEN HEAD BOLT

55 5555-55 2 WAVE WASHER

56 5555-56 1 RIGHT PLASTIC DISC COVER

57 5555-57 2 HEIGHT ADJUSTING KNOB

58 5555-58 2 M8 X 20mm ALLEN HEAD BOLT

59 5555-59 1 WIRE ROD

60 5555-60 1 MAGNET HOLDER SPRING

61 5555-61 1 SENSOR WIRE

62 5555-62 1 POWER CABLE WITH SOCKET

63 5555-63 1 DRIVE BELT PULLEY WHEEL

64 5555-64 1 MAGNET

65 5555-65 3 CLIP - C17 ( ID. 15.7mm )

66 5555-66 4 M6 X 16mm FIXING SCREW

67 5555-67 1 PULLEY WHEEL AXLE

68 5555-68 1 JOCKEY PULLEY BRACKET

69 5555-69 1 JOCKEY PULLEY BRACKET SPRING

70 5555-70 3 SPACER SLEEVE

71 5555-71 3 M6 FLAT WASHER ( t=1.5mm )

72 5555-72 3 M6 X 14mm FIXING SCREW

73 5555-73 1 MAGNET HOLDER

74 5555-74 1 M8 X 52mm HEX HEAD BOLT

75 5555-75 1 DISC FRAME SUPPORT ( R )

76 5555-76 1 FIXING BRACKET

77 5555-77 1 SPRING HOLDER

78 5555-78 5 M6 X 10mm MACHINE SCREW

79 5555-79 1 SERVO MOTOR ASSEMBLY

80 5555-80 1 FLYWHEEL ASSEMBLY

81 5555-81 2 BEARING ( 6001ZZ )

82 5555-82 1 FLYWHEEL AXLE

83 5555-83 2 CLIP - C12 ( ID. 11.1mm )

84 5555-84 1 DRIVE BELT - RIBBED

85 5555-85 2 M10 FLAT WASHER ( t=2mm )

86 5555-86 2 3/8" WHEEL NUT

87 5555-87 2 M8 X 16mm HEX HEAD BOLT

88 5555-88 1 SENSOR FIXING BRACKET

89 5555-89 1 #6 X 12mm FIXING SCREW

90 5555-90 4 BEARING ( 6203ZZ )

91 5555-91 1 22mm X 17mm X 0.3mm WASHER

92 5555-92 1 DISC FRAME SUPPORT ( L )

93 5555-93 8 M5 X 12mm FIXING SCREW

94 5555-94 1 BOTTOM END CAP

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

F I T N E S S

P7P7

510

YORK X510 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.

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.

YORK X510 / 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 X510 / 13

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.

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

YORK X510 / 14

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

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. When targets / limits have been reached an alarm will sound.

6. Battery spec: 2 AA size.

5. If the display becomes faint, replace the batteries.

4. The mode function will only work when all activity has stopped.

3. The computer is equipped with an auto start / stop devise. It will activate

when you start to pedal and switch off some time after you stop pedalling.

2. Without any signal for 5 minutes, the LCD display will shut off

automatically, and all values will be reset to zero. Press any key or start

cycling to reactivate.

LEFT HAND PULSE

SENSOR

RIGHT HAND PULSE

SENSOR

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

U.K.

AUSTRALIA

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 (8:00am- 16:00pm)

YORK BARBELL (AUST.) PTY. 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

YORK X510 / 15

STRETCHING

EXERCISES

CALF STRETCH

Take leg back ensuring toe point in directly

forward. Rest hands on thigh. Hold for 8-10

seconds or until muscle eases.

HAMSTRING STRETCH

Holding back of thigh with leg straight, gently

ease leg towards chest hold and increase

stretch gently. This stretch can be developed

slowly 20-30 seconds.

TRICEP STRETCH

Engage abdominals and drop fingers down back

pressing gently on fleshy part of arm until stretch

is felt in tricep area. Avoid arching back.

ABDOMINAL STRETCH

Lengthen and gently lift upper body keeping

head in line until stretch felt. Hold for 8-10

seconds.

PECTORALS

Lace fingers and with abdominals

pulled firmly in and knees slightly

bent ease arms away from you.

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.

Hold for 8-10 seconds or until muscle eases.

GLUTEALS

Cross one ankle over opposite knee, using

hands lift leg off floor to increase stretch if

necessary. Hold for 8-10 seconds.

DELTOID STRETCH

Take arm across body at shoulder height. Press

gently on fleshy part of arm above elbow until

you feel a stretch in shoulder area. Hold for

8-10 seconds.

CAT STRETCH

Starting with a neutral not arched spine lift back

up towards ceiling hold for 8-10 seconds return

to neutral spine.

INNER THIGH & LOWER BACK STRETCH

Sit with soles of feet together. Sit tall and gently

lean forwards until a stretch is felt. Hold of 8-10

seconds.

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

YORK X510 / 16

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.

( These pictures show the ELLIPTICAL TRAINER 2100 )

TENSION

Change the level of difficulty of your workout by

adjusting the tension level from computer.

Begin with a low

to intensify according to your

level. The resistance can be changed before

or during a workout.

ADJUSTABLE

tension, and adjust the resistance

your workout personal

fitness

FORWARD ELLIPTICAL MOTION

Tones quadriceps, buttocks, lower abdominal, hips and thighs.

Select a lead foot and press down in a forward motion.

Keep your knees slightly bent.

Repeat according to exercise intensity.

Maintain a secure grip on handlebars and keep your feet firmly in position.

EXERCISE

GUIDE

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.

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YORK X510 / 17

REVERSE ELLIPTICAL MOTION

Strengthens hamstrings, lower buttocks, hips, thighs and calves.

Select a lead foot and press down in a reverse motion.

Keep your knees slightly bent.

Repeat according to exercise intensity.

Maintain a secure grip on handlebars and keep your feet firmly in position.

EXERCISE

GUIDE cont.

VARY WORKOUTS: As well as the different programs to vary your workout you can also

between the forward and reverse elliptical motion,

5 minutes forward

CAUTION:

When you wish to change direction; slow down until stopped then change direction.

Do not try to suddenly change direction quickly as this will put stress on your knee joint.

STEPPING OFF

- Make sure that the left foot-platform is in the lowest position.

- Whilst grasping the handle bars, make sure your body is centred over both

of the pedals.

- Step your right foot off of the left side, behind your left foot and onto the ground.

change e.g.,

then 2 minutes reverse then 5 minutes forward etc.

Vary your workouts and make up new routines.

VARY WORKOUTS:

Vary your workouts and make up new routines.

CAUTION:

STEPPING OFF

( These pictures show the ELLIPTICAL TRAINER 2100 )

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

YORK X510 / 18

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York Fitness X510 Exercises & Instruction Manual

Brand: York Fitness

Model: X510

Category: Fitness, gymnastics & weight training

Type: Exercises & Instruction Manual

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York Fitness X510 Exercises & Instruction Manual

York Fitness X510 Exercises & Instruction Manual

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