York International X730 Exercises & Instruction Manual Download Page 13 | Manualshive

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DESCRIPTION

YORK X730 / 12

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Summary of Contents for X730

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Page 3: ... these might cause injuries or cause the unit to fail Always consult your doctor before undertaking any exercise programe 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 mov...

Page 4: ... locknuts X4 A A NOTE MAKE SURE you fasten the nuts and bolts securely for your safety and comfort when pedalling NOTE MAKE SURE ATTACH THE FRONT STABILIZER REAR STABILIZER END CAP 2 5575 09 5575 10 5575 11 5575 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 lockn...

Page 5: ...g knobs NOTE 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 B A NOTE The curved edge of each pedal must be fixed onto the pedal post facing outwards NOTE X2 X2 CURVED EDGE OF PEDAL THIS SIDE 5575 25 5575 27 5575 26 5575 28 5575 25 5575 27 5575 26 5575 28 X2...

Page 6: ...T POST B C Insert the front post into the front post mounting tube and secure using four allen head bolts spring washers and washers X4 Fix the central handle bar to the front post via the fixing bracket using two allen head bolts spring washers and 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 X2 5575 19 5575 11...

Page 7: ... end of the handle bar bracket securely NOTE TAKE CARE to ensure wires do not get trapped when fitting handlebar NOTE TAKE CARE X1 5575 19 5575 11 5575 42 Slide the right low handle bar post into the right handle bar post and secure in position with the adjusting knob 5575 43 X1 Slide the rest of the wires into the bush on the handle bar bracket carefully NOTE TAKE CARE to ensure wires do not get ...

Page 8: ...t carefully Secure the left handle bar post to the handle bar bracket by using one allen head bolt spring washer and washer NOTE MAKE SURE you fasten both bolts securely for your safety and comfort when pedalling MAKE SURE you fix both low handle bars in the same position NOTE MAKE SURE MAKE SURE HAND PULSE SENSOR WIRE SOCKET MIDDLE WIRE PLUG PIVOT ROD LEFT HANDLE BAR HANDLE BAR BRACKET BUSH RIGHT...

Page 9: ...urely as shown Connect the middle wire that comes out of the front post to the computer plug on the back of the computer console Attach the computer to the computer bracket by using four machine screws The machine screws are located in the back of the computer console NOTE TAKE CARE to ensure that the wire does not get trapped when you attach the computer The machine screws are located in the back...

Page 10: ...to the left pedal post and secure using one machine screw as shown Attach the right pedal post pivot cover onto the inside of the left pedal post and secure using one machine screw Secure the right pivot cover to the left pivot cover by using one fixing screw as shown Repeat the same process for the Right Pedal Post assembly LEFT PEDAL POST REAR PEDAL POST COVER LEFT PEDAL POST LEFT PEDAL POST PIV...

Page 11: ...e the water bottle into the water bottle holder in position directly as shown X2 5575 52 SHOULDYOUREQUIREANYASSISTANCEREGARDINGTHISPRODUCTPLEASECONTACTYORKDIRECTLY 9 Plug the AC adaptor lead into the socket at the rear end of your YORK X730 CROSSTRAINER as shown Plug the 230V 50H 6V 1000mA A C Adaptor into a suitable mains supply 220V 240V 50Hz 230V 50H 6V 1000mA 220V 240V 50Hz AC ADAPTOR LEAD YOR...

Page 12: ...DESCRIPTION YORK 11 X730 ...

Page 13: ...DESCRIPTION YORK X730 12 ...

Page 14: ...23 2 M8 X 20mm ALLEN HEAD BOLT 24 5575 24 1 RIGHT FOOT PEDAL 25 5575 25 4 M6 X 45mm CARRIAGE BOLT 26 5575 26 4 M6 t 1 2mm FLAT WASHER 27 5575 27 4 M6 SPRING WASHER 28 5575 28 4 FIXING FEMALE KNOB 29 5575 29 2 LOW HANDLE BAR POST 30 5575 30 2 ID 15 3 t 2 5mm WAVE WASHER 31 5575 31 2 PEDAL POST PIVOT BOLT 32 5575 32 2 PEDAL POST END CAP 33 5575 33 1 LEFT PEDAL POST 34 5575 34 1 LEFT FOOT PEDAL 35 55...

Page 15: ... ID 15 7mm 74 5575 74 1 DISC WHEEL PULLEY AXLE 75 5575 75 1 DISC WHEEL PULLEY 76 5575 76 1 DISC WHEEL PULLEY WASHER 77 5575 77 4 M6 X 18mm HEX HEAD BOLT 78 5575 78 4 M6 NYLON LOCKNUT 79 5575 79 1 JOCKEY PULLEY BRACKET 80 5575 80 1 JOCKEY PULLEY BRACKET SPRING 81 5575 81 3 SPACER SLEEVE 82 5575 82 3 M6 X 14mm HEX HEAD BOLT 83 5575 83 1 FLYWHEEL ASSEMBLY 84 5575 84 2 BEARING 6001ZZ 85 5575 85 1 FLYW...

Page 16: ...while at the same time you can monitor closely your improving cardiovascular condition and fitness level The following categories will take you through its functions Button functions The display screen Operating ranges Things you should know before exercising Operating instructions TO START To activate the computer console plug the AC adapter into a suitable power outlet and then start pedalling o...

Page 17: ... recovery fitness test START STOP RESET Starts and stops the chosen programme Also resets the display by pressing and holding for 2 seconds THE DISPLAY SCREEN There are different sections of the display screen you will need to familiarise yourself with 1 Programme started The programme selected has started when START is indicated in the top left corner of the screen START 2 Programme stopped The p...

Page 18: ...alue at a time either Distance or Fat depending on the programme selected 9 Cal Watt and BMR Box 4 will display Cal Watt and BMR and will indicate only one value at a time either Calories Wattage output or BMR Basal Metabolic Rate depending on the programme selected 10 Target HR BMI and Age Box 5 will display Target HR BMI and Age and will indicate only one value at a time either Target Heart Rate...

Page 19: ...e selection There are 13 programmes including 1 x manual programme 6 x preset programmes 1 x wattage programme 4 x heart rate control programmes and 1 x body fat programme which will calculate body fat BMR basal metabolic rate and BMI body mass index In addition to this there are 2 individual user programmes designed by the computer as a result of the body fat test Each loading profile graph on th...

Page 20: ...E ALL THE PROFILES IN THE MONITOR Program 1 Manual Program 2 Rolling Program 3 Valley Program 4 Fat Burn Program 5 Ramp Program 6 Mountain Program 7 Random Program 8 Wattage Program 9 Target H R C Program 10 60 H R C Program 11 75 H R C Program 12 85 H R C Program 13 Body Fat Program 14 User 1 Program 15 User 2 ...

Page 21: ...formed using age gender weight and height Example A 33 year old male weighing 85kg 187lbs and measuring 188cm 6 2 or 74 tall will have a BMR of 1908 calories per day Remember the BMR result is an estimate of the calories you burn at rest and does not include what you would burn during your regular daily activity such as moving about or walking Example Remember the BMR result is an estimate of the ...

Page 22: ...TE BODY TYPE box in the bottom right corner of the computer console screen Manual programme PROGRAM 1 is a manually controlled programme PROGRAM 1 is a manually controlled programme 1 Press or button to select PROGRAM 1 manual programme then press 2 Press button until TIME DISTANCE or AGE is flashing on screen 3 Press buttons to set your target TIME or DISTANCE and AGE and then press 4 Press butto...

Page 23: ...suggested heart rate is 85 of your age related maximum heart rate 220 age If the heart rate detected is equal to or greater than the TARGET HR the heart rate value will commence flashing Please note that this is a warning for the user to slow down or to lower the level of loading Please note that this is a warning for the user to slow down or to lower the level of loading PROGRAM 8 is the wattage ...

Page 24: ...STANCE or AGE is flashing on screen 4 Press button to commence your workout and apply the heart rate sensors correctly then press 3 Press or button to set your target TIME or DISTANCE and AGE and then press Please note that users may exercise for a period of time or a certain distance at a heart rate level of 60 of their max heart rate in programme 10 75 of their max heart rate in programme 11 and...

Page 25: ...ss or button to set your values for GENDER HEIGHT WEIGHT and AGE and then press 4 Press button to commence the body fat analysis and apply the heart rate sensors The recovery fitness test programme The amount of time it takes you to recover after exercise is a good indication of your fitness level At the completion of your workout press the RECOVERY button on the computer console button 5 from the...

Page 26: ...onds will quit the error massage and will enter to the initial mode the pulse recovery button the Grip the hands 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 We recommend you use a chest belt transmitter A che...

Page 27: ... THE HAND PULSE SENSORS AS THIS COULD AFFECT THE ACCURACY OF THE HEAR RATE READING TO AID THE ACCURACY OF THE PULSE READING GRIP THE HANDLES WITH MODERATE PRESSURE WHILST EXERCISING ALLOW YOUR HANDS TO MOVE WITH THE PULSE SENSORS AS THEY TWIST YOUR HANDS SHOULD STAY IN THE SAME POSITION ON THE SENSORS X ADDITIONAL INSTRUCTION FOR USE HAND PULSE SENSORS ...

Page 28: ...ou 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...

Page 29: ...ks 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 ped...

Page 30: ...w 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 ...

Page 31: ...E 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 enoug...

Page 32: ...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 estim...

Page 33: ...reducing stress exercise in this zone HEART RATE 200 180 160 140 120 100 80 60 200 180 160 140 120 100 80 60 20 30 40 50 60 70 AGE NAERO C THRE HOLD ZONE 0 MH A BI S 80 9 R D L N O E 9 10 HR RE I E Z N 0 0 M H MA AG E T N 0 70 M R WEIG T N EM N ZO E 6 H A RO IC NE 7 80 HR E B ZO 0 M EAL HY HEA T ZO E 0 60 MH H T R N 5 R Maximum Heart Rate MHR 220 AGE HEART RATE TARGET ZONE Healthy Heart Weight Los...

Page 34: ...KEEP WITHIN ZONE How hard you exercise affects your pulse rate it is determined by two things 1 Rate How fast you exercise e g The 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 pulse rate is too high exercise slower or decrease load If your pulse rate goes up towards the end of your exercise you are trying to exercise for ...

Page 35: ...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 minute of your cool down phase you will experience a drop in your pulse rate The bigger the drop in that minute the fitter you are TO CHECK YOUR PROGRESS 1 Monitor your pulse rate the moment you end the a...

Page 36: ...nce In the unlikely event of a problem occurring please contact your local York Barbell authorised dealer Please have your proof of purchase ready If the problem cannot be fixed by sending parts you will need to arrange to send the goods to a York authorised repair centre You must prepay any shipping charges and you are responsible for insuring any product or part shipped or returned Returns will ...

Page 37: ...__________ Any other comments This information will be held by York Barbell Ltd and will not be passed onto third parties Please tick this box if you would not like to receive further information from York Barbell Please help us to improve our products and services by answering the following questions How did you buy this product Over the internet Other please specify In a shop Mail order catalogu...

Page 38: ...PLACE STAMP HERE F I T N E S S ...

Page 39: ...orm for replacement parts Date of purchase Name of location where purchased Model number Last name First name Telephone number Address City State Zip Postcode Send your order to YORK BARBELL AUST PTY LTD UNIT 1 LOT 2 SWAFFHAM ROAD MINTO N S W 2566 AUSTRALIA YORK BARBELL U K LTD CHURCHILL WAY DAVENTRY NORTHANTS ENGLAND NN11 4YB ...

Page 40: ...PLACE STAMP HERE PLACE STAMP HERE PLACE STAMP HERE F I T N E S S ...

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