York Fitness 3000 Exercises & Instruction Manual Download Page 1

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EXERCISES

INSTRUCTION

MANUAL

11 / 2002 TWN

Product may vary slightly from the item pictured.

3OOO

MAG CROSSTRAINER

Summary of Contents for 3000

Page 1: ...EXERCISES INSTRUCTION MANUAL 11 2002 TWN Product may vary slightly from the item pictured 3 O O O 3 O O O MAG CROSSTRAINER...

Page 2: ...ded 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 wor...

Page 3: ...ND 15 20 MINUTES 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 stabili...

Page 4: ...he computer Insert the front post to the main frame in position 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 w...

Page 5: ...make it easier to secure the bolts tightly It is important these bolts are fully tightened CHECK REGULARLY Fit the allen key inside the steel tube holder This will make it easier to secure the bolts...

Page 6: ...nt in the back of the computer Connect the computer wire to the middle wire that runs inside the front post Slide the computer wire down the front post then slide the computer onto the bracket on the...

Page 7: ...ecure using hex head bolt and locknut as shown Attach the right handle bar to the right handle bar post and secure using two machine screws washers and locknuts Repeat the same process for the left ha...

Page 8: ...TIGHTENED SECURELY FOR YOUR SAFETY COMFORT CENTRE BAR NOTE Make sure you fasten the nuts bolts securely for your safety and comfort when exercising NOTE X4 X4 X4 8502 4N 8502 14N 8502 40N FRONT POST C...

Page 9: ...SE SENSOR CABLE PLUG HOW TO REMOVE THE COMPUTER Detach the pulse sensor cable plug Push in the tab and at the same time slide the computer off the metal bracket Disconnect the computer wire Be careful...

Page 10: ...DESCRIPTION N...

Page 11: ...7 8502 17 2 EYE BOLT M6 X 1 X 35mm 18 8502 18 2 TENSION BRACKET 19 8502 19 2 FLANGE NUT M10 X 1 25 20 8502 20 8 BOLT M8 X 16mm 21 8502 21 2 BUSHING 22 8502 22 1 TENSION CONTROL 23N 8502 23N 4 BOLT M4...

Page 12: ...4 8502 54 4 HEX HEAD BOLT END CAP 55 8502 55 2 MOVING WHEEL 56 8502 56 2 STABILIZER END CAP 57 8502 57 4 PEDAL POST END CAP 58 8502 58 4 CARRIAGE BOLT M8 X 1 25 X 60MM 59 8502 59 1 MACHINE SCREW M5 X...

Page 13: ...rom 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 s...

Page 14: ...d 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 int...

Page 15: ...ycles 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 EXERCISE GUIDE cont i Product may v...

Page 16: ...xercise RESET 1 Press RESET to reset each single mode from computer 2 Press and hold RESET for several seconds to reset all of the target values in the computer SET Allows you to set the target values...

Page 17: ...s 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...

Page 18: ...l 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...

Page 19: ...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...

Page 20: ...L 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 H E A R T R A T E H E A R T R A T E B E A T S P E R M I N U T E A G E I N Y E A...

Page 21: ...r pulse rate it is determined by two thing 1 Rate How fast you exercise e g Speed you cycle run or step 2 THE PULSE RATE RULES If your pulse rate is too low exercise faster or increase load If your pu...

Page 22: ...your computer to control your exercise intensity and to monitor your progress The time it takes for your pulse to return to normal after exercise is an indicator of your fitness level During the first...

Page 23: ...ns Under no circumstances will returns be allowed without the Return Authorization by our Customer Service Department Returns must be sent pre paid with the original packaging or equivalent This warra...

Page 24: ...r replacement parts Date of purchase Name of location where purchased Model number of item purchased Last name First name Telephone number Address City State Zip Send your order to YORK BARBELL AUST L...