York Fitness DIAMOND X301, Owner'S Manual, Page: 12 / 20

12
Using Workout Programs
Set User Profile Data
This console allows you to store personal
information for up to 4 individuals. The
data you enter is used in various workout
programs and means you don’t need to
enter personal data every time you select a
different program. The first time you select
the program you will have to enter your
personal information:
1. Use ‘up / down’ buttons to select U1, U2,
U3 or U4
2. Press ‘mode’ to confirm
3. Use ‘up / down’ buttons to input your sex
(male or female)
4. Press ‘mode’ to confirm
5. Use ‘up / down’ buttons to input your age
6. Press ‘mode’ to confirm
7. Use ‘up / down’ buttons to input your
height (in cm)
8. Press ‘mode’ to confirm
9. Use ‘up / down’ buttons to input your
weight (in kg)
10. Press ‘mode’ to confirm
The console will now enter the ‘main menu’
mode, awaiting you to select a program and
begin your workout. In ‘main menu’ mode
5 lights on the right of the screen will blink,
indicating the following options:
•
manual
•
program
•
user
•
hrc (heart rate control)
•
Watt
Please follow the relevant steps below to use
each of the options.
Manual
In manual mode the user is free to adjust
the resistance at any point throughout the
workout.
1. Use the ‘up / down’ buttons to highlight
‘manual’
2. Press ‘mode’ to confirm
3. Use the ‘up / down’ buttons to set your
start resistance level
4. Press ‘start / stop’ to begin your workout
NOTE: you can also add to your manual
program targets based on time, distance,
calories or pulse rate. To do this, see the
‘Target Program’ instructions below.
Program
There are 12 pre-set programs available
for you to choose from. The resistance
level adjusts automatically throughout the
program.
1. Use the ‘up / down’ buttons to highlight
‘program’
2. Press ‘mode’ to confirm
3. Use the ‘up / down’ buttons to choose
your program (P1 to P12)
4. Press ‘mode’ to confirm
5. Use the ‘up / down’ buttons to set your
start resistance level
6. Press ‘mode’ to confirm
7. Press ‘start / stop’ to begin your workout
NOTE: you can also add to your program
targets based on time, distance, calories or
pulse rate. To do this, see the ‘Target Pro-
gram’ instructions below.
User
This program allows you to create and save
your own program profile. You need to
set the resistance level for each of the 16
profile ‘segments’ as displayed in the profile
window:
1. Use the ‘up / down’ buttons to highlight
‘user’
2. Press ‘mode’ to confirm
3. Use the ‘up / down’ buttons to set the
resistance level for the first segment
4. Press ‘mode’ to confirm
5. Repeat steps 3 and 4 until all 16 segments
have been set
6. Press ‘start / stop’ to begin your workout
NOTE: once set up, this program is saved
and can be re-used, simply press ‘start / stop’
to go straight into it. If you wish to change
the program, complete the steps above.
HRC (heart rate control)
HRC programs work by automatically
adjusting the resistance to keep you working
out at your target heart rate. To do this
the console will need your pulse reading
throughout the exercise, which it gets from
you either placing both hands on the pulse
sensors, or using a chest strap.
•
If your heart rate is too high the
resistance is decreased
•
If your heart rate is too low the
resistance is increased
This console features 4 heart rate control
programs:
•
55% - targeted to operate at 55%
of your maximum heart rate
•
75% - targeted to operate at 75%
of your maximum heart rate
•
90% - targeted to operate at 90%
of your maximum heart rate
•
Target – you can set your
own target heart rate
1. Use the ‘up / down’ buttons to highlight
‘HRC’
2. Press ‘mode’ to confirm
3. Use the ‘up / down’ buttons to select your
program (55%, 75%, 90%, target)
4. As you scroll through the first 3 programs
you will see you your target heart rate has
already been worked out and is displayed
for you - If you are happy with one of the
target heart rate values displayed, press
the ‘start / stop’ button to begin
5. If you want to enter your own target
heart rate, choose the ‘target’ program by
pressing the ‘mode’ button
6. Use the ‘up / down’ buttons to set a target
heart rate
7. Press ‘enter’ to confirm
8. Press ‘start / stop’ to begin your workout
NOTE: you can also add to your HRC pro-
grams targets based on time, distance or
calories. To do this, see the ‘Target Program’
instructions below.
the 90% program should only be
used by professional athletes or
people with a very high level of
fitness – exercising at this level can
be dangerous if you do not know
what you are doing
!
Please see the ‘Exercising with your
cross trainer’ section for more details
about the benefits of heart rate
training
!