York XC530 - Sweatband.com
Contents
1. Insert the foot pedal washers into the slot in the foot pedal securely as shown fy rye N Mi i 1 0 PA ij 1 1 j N 1 r E WT ur j j lj NOTE The fixing hole of the pedal washer must be fixed facing towards the flat edge of the pedal ere 1 2 7011 Ew 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 Ji 5677 27 Q X4 5677 28 5677 49 rn X4 LEFT EDAL 5677 32 SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY x YORK 530 03 ATTACH THE FRONT POST You may find that you prefer to support the front post either between your legs or with your hand Connect the upper tension cable to the inside bracket at the end of the lower tension cable UPPER TENSION CABLE INSIDE BRACKET CONNECTING BRACKET 11 UE Once the upper tension cable is connected to the inside bracket firmly pull2. 567744 1 RIGHTLOWHANDLEBARPOST__________ 45 56745 4 FOOTPEDALFIXINGWASHER 46 567746 2 HANDPULSESENSORASSEMBLY O A 56747 1 CENREBAR 4 567748 1 M5X25mmMACHINE SCREW 49 56749 6 M6SPRING WASHER 50 567 0 Me NYLONLOCKNUT 51 5677 51 1 COMPUTER 52 567752 2 CENTREBARENDCAP BOTTOM 8 YORK XC530 13 53 567753 2 CENTRE BAR END CAP TOP 54 5607 54 2 M8X25mmALLEN HEADBOLT 55 560755 2 WAVEWASHR 56 567756 1 RIGHTPLASTCDISCCOVER 57 567757 1 REARSTABILIZERENDCAP R 58 567 58 1 MSFLATWASHR 59 567759 2 M8X20mmALLENHEADBOLT 7 _ 60 56760 2 2 AM8CURVWASHR 61 5607 80 1 HAND PULSE SENSOR WIRE 62 567762 2 _PEDALPOST CONNECT BRACKET 63 567 63 1 DRIVE BELTPULLEY WHEEL 64 567 84 1 MAGNET 65 567 6 3 CLPCH IDI7mm _ 66 5607 6 4 _M6X16mm FIXING SCREW 67 567 62 1 PULLEYWHEELAXLE 68 567 68 1 JOCKEY PULLEY BRACKET 69 567769 JOCKEY PULLEYBRACKETSPRING __ 70 567 700 3 SPACERSLEVE o n 3 M6WASHER 1 5mm 72 567 72 3 M XlAmmFXINGSCREW 73 567 733 1 MAGNETHOLER A 5607 74 3 M8XS2mmHEXHEADBOLT p75 56715 1 DISCFRAMESUPPORT R 76 56716 1 M6X6
3. EXERCISES amp INSTRUCTION MANUAL P p 72 28 A P i E ei COMPLIES WITH AUSTRALIAN STANDARD AS 4092 1993 COMPLIES WITH EUROPEAN STANDARD EN957 1 9 CLASS HC Product may vary slightly from the item pictured 11 2005 YORK XC530 2101 CYCLE ROWER SAFETY GUIDELINES Please read and follow the following safety guidelines 15 recommended that you undergo a complete physical examination before beginning any exercise program Read this owner s manual and follow the instructions Assemble and operate the YORK XC530 on a solid level surface Keep the area behind the YORK XC530 clear Always use your YORK XC530 in Tg ad e g at least 2 ft 60cm clearance on each side Never allow children on or near the YORK XC530 Always check the YORK XC530 before using it in particular make sure all parts are assembled and nuts and bolts are tightened Do not use the YORK XC530 if the unit is disassembled in 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 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
4. amp C Wear proper workout clothing Do not wear loose nba Do not wear shoes with leather soles or high heels Tie all 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 XC530 Do not use any accessories that aren t specifically recommended b the manufacturer these might cause injuries or cause the unit to fail Always consult your doctor before any exercise programme Work within your recommended exercise level do NOT work to exhaustion If you feel any X or abnormal symptoms STOP YOUR WORKOUT IMMEDIATELY m Consult your physician 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 The safety level of the NIE can be maintained only if it is regularly examined for damage and wear e g ropes pulleys amp 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 Assembl
5. 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 k SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY x YORK XC530 24 TARGET ZONE PULSE MAXIMUM PULSE RATE RATE 55 OF MAX COOL DOWN LEVEL RESET PULSE TIME y A e WARM UP e e COOL DOWN e THIS IS HOW YOUR PULSE SHOULD BEHAVE DURING GENERAL FITNESS EXERCISE REMEMBER TO WARM UP AND COOL DOWN FOR A FEW 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 k SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY x YORK XC530 25 SELECTING THE ZONE If you hav
6. CONTACT YORK DIRECTLY x Slot the pedal post onto the left side crank shaft with the pedal post fixing hole facing toward the front as shown shaft with one allen key head bolt spring wahser and washer 5677 59 5677 11 5677 20 Insert the left pedal post assembly into the connect bracket as shown lll Secure the left pedal post assembly into the bracket by using one allen head bolt two washers amp one nylon locknut properly MM 5677 37 5677 10 5677 12 Repeat the same process for the Right Pedal Post Assembly k SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY x YORK XC530 08 ATTACH THE COMPUTER Insert two batteries size 1 5V into the compartment in the back of the computer p B E Attach the computer to the computer bracket by COMPUTER To using two machine screws The machine screws are i located in the back of the computer console 1 IS 024 5677 30 4 3 1 1 UM NOTE TAKE CARE to ensure that the wire does not A B 2 get trapped when you attach the computer Bl Plug the hand pulse sensor into the left hand side RPTE WIRE PLUG socket on the back of the computer Plug the middle wire into the right hand side socket on the back of the computer k SHOULD YOU REQUIRE ANY ASSIS
7. MODE button Enter the desired distance by pressing the SET button Max 99 50 KM Approximate calories consumed is displayed once the YORK XC530 is in use Max 9999 CAL To seta target calorie consumption select CALORIE by using the MODE button Enter the target calories to be consumed by pressing the SET button Max 9990 CAL This data is a rough guide for comparison of different exercise sessions which can not be used in medical treatment When using the PULSE function a P is displayed and your current heart rate is shown The user may need to consult a doctor before using this equipment The user can set a target heart rate with this information To set a target heart rate select PULSE by using the MODE button Enter your target pulse by pressing the SET button Max 240 k SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY x YORK XC530 16 HAND PULSE SENSOR 4 RIGHT HAND PULSE LEFT HAND PULSE 3 Ps E N 0 R y YORAR E N S 0 R gt E To obtain a pulse reading you must have your left and right hands holding the sensors at the same time Grip the hand pulse 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 SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS
8. present Yes No How would you rate the product you have just purchased 1 poor 10 excellent Quality Looks Usability Instruction manual Ease of assembly HUE t Did you search the web before buying this produ Ye 112 No 1 e Were you aware of York before you bought this produ Yes No On average how many times a week do you exercise work out How old are you Under 18 18 29 30 39 40 49 50 2 3 4 or more d di 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 YOUR WARRANTY IS ONLY VALID IF YOU CAN PROVIDE PROOF OF THE ORIGINAL PURCHASE This can be the receipt invoice delivery note or internet confirmation YORK 530 30 PLACE STAMP HERE PARTS ORDER FORM Enclose a check or money order with this form for replacement parts Date of purchase 2 5 6523 a Name of location where purchased Model number ________________ Last Firstname 555 o 21211111 Telephone number Address S State Zip Postcode_____ Total value of order Send your order to YORK BARBELL AUST PTY LTD UNIT 1 LOT 2 SWAFFHAM ROAD MINTO N S W 2566 AUSTR
9. 5mmMACHNESCREW __ _ 56717 1 M6SELF LOCKINGNUT_______________ 78 567 78 1 MeNYLONWAHSEER 79 5607 79 1 MAGNETHOLDERSPRING 80 567 0 1 FLYWHEELASSEMBLY _ 81 567 80 2 BEARING 6001ZZ amp 82 567 2 1 FLYWHEELAXIE 83 560783 02 84 567 84 1 DRIVEBELT RIBBED 85 50785 M10 WASHER 86 5607 6 2 38WHNUT 87 567 87 2 M8XI6mmHEXHEADBOLT 88 567 8 1 GSENSORFXINGBRACKET 89 567 0 1 fs6XI2mmFIXINGSCREW 90 567790 4 BEARING 6203ZZ 1 567 1 1 22mm X 17mm X0 3mm WASHER 92 567 2 1 bDISCFRAMESUPPRT L _ 93 560793 8 MS5XI2mmHEXHEADBOLIT 94 567 4 1 8BOTTOMENDCAP 95 5607 5 4 SPACERSLEEVE 96 567 6 1 PLASTICPAD SEATBRACKET 97 567797 2 HAND WHEEL FIXING KNOB 98 567 98 31 SEATHEIGHT ADJUSTING KNOB __9 567 9 1 SEATPOST S 100 5677 100 1 SEATPOSTTUBECOVER 1 567101 1 SEA 10 5677 102 3 2 PLASTCENDCAP 10 5677103 1 SLIDING SEATPOST 14 567714 1 FIXING PLATE SEAT BRACKET dos 5677 15 1 ADJUSTABLESEATPOSTHANDKNOB YORK XC530 14 YORK XC530 COMPUTER INSTRUCTION INTRODUCTION Your computer is ideal for monitoring your performance and setting yourself tar
10. AIL info yorkbarbell com CANADA TAIWAN Authorized Dealer FITNESS FITNESS HELP LINE 8 30am 4 30pm HELP LINE 9 00am 6 00pm YORK BARBELL CO LTD YORK FITNESS TAIWAN LTD 1450 5 SERVICE ROAD WEST ROOM A2 4F NO 51 GONG YI ROAD OAKVILLE TORONTO ONTARIO SEC 2 TAICHUNG CITY TAIWAN CANADA L6L 5T7 TEL 886 4 2319 3448 TEL 905 827 6362 FAX 886 4 2319 3449 FAX 905 827 9593 E MAIL yorktwn ms25 hinet net YORK XC530 29 WARRANTY REGISTRATION IMPORTANT Please complete and return this page with a copy of your receipt to your local York dealer within 14 days Alternatively you can register your warranty on line please visit www yorkfitness com Which product did you buy Where from name of retailer Date Purchased Serial Batch No Please help us to improve our products and services by answering the following questions How did you buy this product Are youa member of agym or fitness club In a shop Yes Mail order catalogue No What prompted you to buy fitness equipment tick all that apply Replacing old equipment Saw an advert with big price savings Medical advice Thoughtit was abouttime to get fit Wantto look good Ilii 1 J Why did you choose this product tick all that apply Discounted price York brand name Best specification at the price you wanted to pay Word of mouth recommendation Sales staff recommendation Do you have access to a PC at home Received as a
11. ALIA YORK BARBELL U K LTD CHURCHILL WAY DAVENTRY NORTHANTS ENGLAND NN11 4YB PLACE STAMP HERE YORK STAMP FITNESS HERE PLACE STAMP HERE PARTS ORDER FORM Enclose a check or money order with this form for replacement parts Date of purchase 2 5 6523 a Name of location where purchased Model number ________________ Last Firstname 555 o 21211111 Telephone number Address S State Zip Postcode_____ Total value of order 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 PLACE STAMP HERE YORK STAMP FITNESS HERE PLACE STAMP HERE
12. ERCISE RATHER THAN BY HOW HARD k SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY x YORK XC530 27 HOW LONG TO EXERCISE To qualify as a true aerobic exercise with all the benefits we re mentioned you must maintain your heart rate within your training zone for at least 12 uninterrupted minutes If you exercise longer than 60 minutes the benefits are reduced and the risk of injury is increased If you re just starting out on a new exercise program we re commend you stay at the 12 minute minimum for at least a week When you feel you re ready to go longer increase your time no more than 10 a week Don t push yourself too hard You should never feel exhausted during or following exercise TEST YOUR FITNESS LEVEL AND CHECK YOUR PROGRESS You can use 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 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 aerobic phase of your workout and note your pulse rate 2 Begin slowing down for the cool down phase 3 After 60 seconds note the rate again The bigger the drop in that minute the fitter you are To check your progress repeat this tes
13. ILL MAKE IT EASIER FOR YOU TO ASSEMBLE YOUR YORK XC530 ASSEMBLY INSTRUCTIONS 1 ATTACH THE REAR STABILIZER The rear stabilizer has end caps that can vary in height to enable you to level the trainer on uneven floors Fix the rear stabilizer to the main frame and secure using two Carriage bolts spring washers washers and nylon locknuts W Fix the plastic caps onto the locknut heads B m 5677 09 NOTE This equipment has been supplied with some Nylon Locknuts 4 It 5 fully tightened onto the bolts so that the bolt penetrates through the 567710 5967711 567742 1567729 nylon insert MOVING ATTACH THE FRONT STABILIZER en The front stabilizer has moving wheels near each end 4 Fix the front stabilizer to the main frame and secure using two carriage bolts washers FRONT spring washers and nylon locknuts STABILIZER NOTE MAKE SURE you fasten the nuts and bolts securely for your safety and comfort when pedalling W Fix the plastic caps onto the locknut heads SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY x YORK XC530 02 x 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 5677 23 5677 11 5677 10 NOTE MAKE SURE you fasten the bolts securely for your safety and comfort when pedalling
14. PRODUCT PLEASE CONTACT YORK DIRECTLY AUSTRALIA FITNESS FITNESS FITNESS HELP LINE 8 30am 16 30pm HELP LINE 8 00am 16 00pm HELP LINE 8 00am 17 00pm YORK BARBELL U K LTD YORK BARBELL AUST PTY LTD YORK BARBELL USA CHURCHILL WAY DAVENTRY UNIT 1 LOT 2 SWAFFHAM ROAD 3300 BOARD ROAD NORTHANTS NN11 4YB ENGLAND MINTO N S W 2566 AUSTRALIA YORK PA 17402 TEL 01327 701 824 TEL 02 9603 8444 TEL 1 717 767 6481 FAX 01327 706 704 FAX 02 9603 8555 FAX 1 717 764 0416 E MAIL helodesk yorkfitness co uk E MAIL service yorkfitness com au E MAIL info yorkbarbell com NOTE 1 When targets limits have been reached an alarm will sound 2 Without any signal for 5 minutes the LCD display will shut off automatically with all values reset to zero Press any key or start cycling to reactivate 3 The computer is equipped with an auto start stop device It will activate When you start to pedal and switch off some time after you stop pedalling 4 The mode function will only work when all activity has stopped 5 If the display becomes faint replace the batteries 6 Battery spec 2 AA size k SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY x YORK XC530 17 YORK XC530 18 CHECK SET UP FOR STANDING CROSS TRAINING 54 LOU y 1 Check handle bars setin forward position Check seatin lowest position ADJUST THE FOOT PLA
15. TANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY x YORK 530 26 HOW TO MONITOR YOUR HEART RATE DURING EXERCISE Now that you know where your training zone is you ll have to monitor yourself to be sure you re in it Here is a simple rule if you can t hold a conversation without gasping for breath you are probably above your training zone To know precisely where you re working making sure you re getting all the benefits We recommend you check your heart rate periodically throughout your workout You can use the electronic pulse monitor which will count and display your heart rate for you CONTROL YOUR PULSE RATE TO KEEP WITHIN ZONE How hard you exercise affects your pulse rate itis determined by two things 1 Rate How fast you exercise e g The speed you cycle run or step 2 Load The resistance against which you exercise e g The tension you apply on a cycle or stepper or the incline set on a treadmill 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 too long shorten the time If your pulse rate does not quickly return to normal after exercise 5 10 minutes you are not giving your body a chance to recover reduce how often you exercise REMEMBER GENERAL FITNESS IS BEST IMPROVED BY INCREASING HOW LONG YOU EX
16. TANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY x YORK 530 09 ATTACH THE SEAT amp SEAT POST Release the seat post clamp assembly firstly ASSE MBLY SA Attach the seat post assembly to the seat SEAT POST 2 CLAMP ASSEMBLY Adjust the seat to the desired angle then fasten the seat post clamp assembly securely NOTE MAKE SURE you fasten the nuts on both sides evenly and tightly for your Safety and comfort when cycling Slide the seat post tube cover onto the SEAT POST 22 10 COVER seat post the seat post into the seat post mounting tube and secure in position with the seat height adjusting knob RECHECK THAT ALL THE BOLTS AND NUTS ARE TIGHTENED SECURELY FOR YOUR SAFETY amp COMFORT k SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY x YORK XC530 10 DESCRIPTION YORK XC530 11 DESCRIPTION N i dom 999 Q 0 2 ed p 3 r ra 4 1 1 Ki um YORK XC530 12 PARTS LIST YO 57701 1 2 5970 21 LEFTCHANCOVER 3 567 3 1 RIGHTCHAINCOVER _ _ 20004 59704 2 5 567705 1 FRONTSTABILIZER 6 567756 2 MOVING WHEEL ASSEMBLY 7 567707 4 8X16mmSELFTAPPINGSCREW 8 56778 2 FRONT STABILIZER END CAP 9 567709 4 M8X7O
17. TFORMS SO THAT YOU CAN EXERCISE IN THE CORRECT POSITION AND WITHOUT YOUR KNEES HITTING THE FRAME ALWAYS KEEP YOUR BACK STRAIGHT AND YOUR SHOULDERS SQUARE ALLOW FOR NATURAL LIFT FROM YOUR HEEL k SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY x YORK XC530 19 CHECK SET UP FOR SEATED CROSS TRAINING E 4 tre u 4 P Check handle bars in rear position Check seat height Your knees should not go above horizontal when cross training in a Seated position adjust seat height accordingly SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY YORK 530 20 STRETCHING EXERCISES PECTORALS Lace fingers and with abdominals iue firmly in and knees slightly ent ease arms away from you Hold for 8 10 seconds or until muscle eases QUADRICEPS STRETCH HAMSTRING STRETCH TRICEP STRETCH With one hand hold lace of shoe knees together Holding back of a with leg straight gently Engage abdominals and drop fingers down back stand tall with abdominals engaged Squeeze ease leg towards chest hold and increase pressing gently on fleshy part of arm until stretch hips slightly forward to increase the stretch stretch gently This stretch can be developed IS felt in tricep area Avoid arching back Hold for 8 10 seconds or until muscle eases slowly 20 30 seconds DELTOID STRETCH CALF STRETCH GLUTEALS Tak
18. centre through the handle bar bracket NOTE TAKE CARE not to push the nylon bushing out of the handle bar bracket when inserting the pivot rod Attach the left handle bar post onto the handle bar pivot rod from the left hand side as shown PIVOT ROD Secure the left handle bar post to the handle bar bracket with one allen head bolt spring washer and washer 85677 23 5677 11 5677 20 Attach the right handle bar post onto the handle bar pivot rod from the right hand side as shown Secure the right handle bar post to the handle bar bracket with one allen head bolt spring washer and washer a 5677 23 5677 11 5677 20 SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY x YORK XC530 06 x ATTACH THE HANDLE BAR Attach the left handle bar to the left handle bar adjustable bracket and secure using the hex head bolt metal bush and locknut into the bottom hole of bracket as shown 1 5677 74 1 5677 10 X1 5677 95 5677 95 5677 10 5677 12 NOTE The hex head bolt and metal bush must be threaded from the outside of the bracket toward to the handle bar so the metal bush sits inside the hole in the bracket Secure the top hole of the bracket with fixing knob as shown Repeat the same process for the Right Handle Bar Assembly x YORK XC530 07 SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE
19. defective malfunctions or otherwise fails to conform to this warranty under usual non commercial use In repairing the product York Barbell Ltd may replace defective parts and reserves the right to use serviceable used parts that are equivalent to new parts in performance In the unlikely event of a problem occurring please contact your local York Barbell authorised dealer Please have your proof of purchase ready Bi 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 not be accepted without written authorisation by York Customer Service Department WARRANTY REGISTRATION It is strongly recommended that you complete the warranty card enclosed with your product and return it to your authorized local YORK dealer AUSTRALIA FITNESS FITNESS FITNESS HELP LINE 8 30am 4 30pm HELP LINE 8 00am 4 00pm HELP LINE 8 00am 5 00pm YORK BARBELL U K LTD YORK BARBELL AUST PTY LTD YORK BARBELL USA YORK WAY DAVENTRY UNIT 1 LOT 2 SWAFFHAM ROAD 3300 BOARD ROAD NORTHANTS NN11 4YB ENGLAND MINTO N S W 2566 AUSTRALIA YORK PA 17402 TEL 01327 701 824 TEL 02 9603 8444 TEL 1 717 767 6481 FAX 01327 706 704 FAX 02 9603 8555 FAX 1 717 764 0416 E MAIL helpdesk yorkfitness co uk E MAIL service yorkfitness com au E M
20. e and operate the product on a solid and level surface The YORK XC530 is designed for the use and enjoyment of the beginner as well as the dedicated user By following the above precautions and usin good and common sense you will have a safe long hair back and pleasurable exercise regimen with the YORK XC53 CARE AND MAINTENANCE TOOLS REQUIRED Use a warm damp cloth with mild detergent The tools enclosed in the carton are two allen keys one has a to keep your YORK XC530 clean screwdriver function and two multi purpose spanners SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY AUSTRALIA FITNESS FITNESS FITNESS HELP LINE 8 30am 16 30pm HELP LINE 8 00am 16 00pm HELP LINE 8 00am 17 00pm YORK BARBELL U K LTD YORK BARBELL AUST PTY LTD YORK BARBELL USA CHURCHILL WAY DAVENTRY UNIT 1 LOT 2 SWAFFHAM ROAD 3300 BOARD ROAD NORTHANTS NN11 4YB ENGLAND MINTO N S W 2566 AUSTRALIA YORK PA 17402 TEL 01327 701 824 TEL 02 9603 8444 TEL 1 717 767 6481 FAX 01327 706 704 FAX 02 9603 8555 FAX 1 717 764 0416 E MAIL helpdesk yorkfitness co uk E MAIL service yorkfitness com au E MAIL info yorkbarbell com YORK XC530 01 GENERAL WE RECOMMEND YOU HAVE SOMEONE ASSIST YOU IN LIFTING AND ASSEMBLING YOUR YORK XC530 REMOVE ALL THE PARTS OF YOUR YORK XC530 FROM THE CARTON AND PLACE THEM ON THE FLOOR CAREFULLY FOLLOW THESE INSTRUCTIONS CAREFULLY AND IT W
21. e arm across body at shoulder height Press Take leg back ensuring toe point in directly Cross one ankle over opposite knee Zn gently on fleshy part of arm above elbow until forward Resthands on thigh Hold for 8 10 hands lift leg off floor to increase stretch i you feel a stretch in shoulder area Hold for seconds or until muscle eases necessary Hold for 8 10 seconds 0 10 seconds CAT STRETCH 2 ABDOMINAL STRETCH INNER THIGH amp LOWER BACK STRETCH Starting with a neutral not arched spine lift back Lengthen and gently lift upper body keeping Sit with soles of feet together Sit tall and genti up towards ceiling hold for 8 10 seconds return head in line until stretch felt Hold for 8 10 lean forwards until a stretch is felt Hold 084 to neutral spine seconds seconds k SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY x YORK XC530 21 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
22. e not exercised for some time begin your exercise program in the Healthy Heart Zone Start for the first few weeks and gradually progress up to the zone that meets your personal fitness goal ZONE 1 HEALTHY HEART 50 to 59 of Max Heart Rate If you are a beginner with the goal of improving overall fitness losing weight or reducing stress exercise in this zone ZONE 2 WEIGHT MANAGE MENT 60 to 69 of Max Heart Rate If you already exercise regularly with the aim of losing body fat exercise in this zone ZONE 3 AEROBIC 70 to 79 of Max Heart Rate Progress to this zone if your goal is to improve your aerobic conditioning ZONE 4 ANAEROBIC THRESHOLD 80 to 89 of Max Heart Rate This is the zone in which to improve anaerobic threshold Exercising this zone requires a high degree of fitness and should not be used by those who are unfit ZONE 5 RED LINE 90 to 100 of Max Heart Rate For professional supervised athletes only ak 180 195 160 160 140 AEROBIC ze Zoe A MAR 120 EIGHT Ma an 120 100 perl 100 ONE go _ p 60 A 20 30 40 30 60 70 AGE Percentage of Max Heart Rate Beats per Minute Age Healthy Heart Weightloss Aerobic Anaerobic Red line 90 100 140 155 160 60 80 96 97 112 113 128 129 144 145 160 149 165 154 170 k SHOULD YOU REQUIRE ANY ASSIS
23. gets 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 rm START Press the SET button to activate the unit The computer will automatically start stop when you exercise B FUNCTION BUTTONS MODE Guides you through each display function Your computer will change modes in the following order TIME DISTANCE gt CALORIE gt PULSE wv Press and hold MODE for several seconds to reset all of the target values in the computer rr Allows you to set the target values for TIME DISTANCE CALORIE amp PULSE Please make sure the computer is in the STOP status before using this key If you hold this key continuously for 2 seconds the value will increase quickly k SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY x YORK XC530 15 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 atload 3 For an approximate comparis
24. have read the safety guidelines 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 TENSION KNOB Change the level of difficulty of your workout by adjusting the tension knob Begin with low tension Adjust resistance to intensify your workout to your personal fitness 7 level EXERCISE GUIDE BRR These pictures shows the YORK 3100 ELLIPTICAL CYCLE CROSS TRAINING A cardio vasular heart and lungs etc workout as well as toning buttocks lower abdominals hips and thighs STANDING CROSS TRAINING Check set up 15 correct See set up guide Step on to the trainer as explained above Select a lead foot and press down in a forward or reverse motion Keep your knees slightly bent Make several full cycles slowly Gradually increase speed as you become familiar with the trainer Select any of the routines A to D SEATED CROSS TRAINING Check set up is correct see set up guide Make sure the seat is high enough that your thigh does not go above horizontal each cycle Select a lead foot and press down in a forward or reverse motion Make several full cycles slowly Gradually increase speed as you become familiar with the trainer Select any of the routines A to D ROUTINE A Cross train in a forwa
25. ise for 10 20 minutes each session Begin at low intensity Short time amp low resistance level and build up your workout routine gradually increase the exercise time then increase resistance DO NOT OVER TRAIN 25 FORWARD SQUAT KNEE BEND WORKOUT STANDING CROSS TRAINING Select a lead foot and press down ina forward motion Keep your knees slightly bent pedal slowly whilst pedalling slowly lower your body Approx 4 inches 10cm keep your back straight and vertical In this position make 8 full cycles Return to normal body position and make 8 full cycles Repeat for 4 cycles then 2 cycles ROUTINE 8 FORWARD LOWERING YOUR BODY 8 FORWARD NORMAL BODY POSITION These pictures shows the YORK 2100 ELLIPTICAL TRAINER REPEAT FOR A amp 2 CYCLES THEN TRY THE WHOLE ROUTINE PEDALLING IN REVERSE MOTION WORKOUTS VARY YOUR WORKOUTS AND MAKE UP NEW ROUTINES IT IS IMPORTANT YOU MAINTAIN GOOD BODY POSITION AND KEEP YOUR BACK STRAIGHT k SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY x YORK XC530 23 EXERCISE GUIDE 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 fi
26. mmCARRIAGEBOLT _ 10 567 310 AMB8FLATWASHR 11 56711 20 M8SPRING WASHER R 567712 9 M8NYLONLOCKNUT _ Bo 56713 1 AREARSTABLZER 567 314 1 REARSTABILIZERENDCAP L ________ 15 56715 1 SENSORWRE 16 567746 1 MIDDLEWRE _ _ _ _ _ __ 56717 1 CABLE CONNECT BRACKET 18 567 18 1 TENSION CONTROL ASSEMBLY do 56779 4 PLASTCINSERTPAD 20 56720 4 M8X28mmWASHER 21 56721 2 PEDALBRACKET 2 567 2 1 FRONTPOT 23 560723 X12 M8XISmmALLENHEADBOLT 24 560724 10 NSERTBUSHNG __ _ _ _ __ __ 5 5607725 1 AsRIGHTPEDALPOST 26 56726 2 ARIGHTFOOTPEDAL 27 567 27 4 M6X45mmCARRIAGE BOLT 28 56728 5 MGWASHER tl2mm 56729 14 30 567 30 4 MS5XIOmmMACHNESCREW 31 571 2 PEDALPOSTPIVOTBOLT 32 567332 4 33 567 3 1 LEFTPLASTICDISCCOVER 34 567 34 2 PEDALPOSTENDCAP __________ 2 35 5607 35 1 LEFTPEDALPOST 36 567736 1 SEATPOSTINSERT 37 567737 2 M8X45mmALLENHEADBOLT 38 56738 1 PIOTRO _ 39 567 33 1 RIGHTHANDLEBAR _ 40 56740 1 LEFTLOWHANDLEBARPOST 4 5074 21 LEFTHNNDEBAR R 56772 2 HANDLEBARFOAMGRIPS __ 567743 2 HANDLEBARENDCAP 2 4
27. on 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 C SETTING FUNCTIONS DISTANCE CALORIES PULSE USING THE HAND PULSE SENSOR You can set a target time distance or calories on your computer When you start exercising the computer will begin to count down from your target to zero When it reaches zero an alarm will beep then start to count up if you continue exercise Automatically scans all the functions in sequence displaying your progress without requiring you to press the MODE key Your computer will change modes in the following order SPEED gt RPM gt TIME gt DISTANCE gt CALORIES PULSE The speed is shown in KPH when the YORK XC530 is in use 99 9 KPH Counting commences when the YORK XC530 is active Max 99 59 MIN To set the timer to countdown select TIME by using the MODE button Enter the required time target by pressing the SET button Max 99 00 MIN Distance is automatically displayed in KM when the YORK XC530 is in use 99 99KM To set a target distance select DISTANCE by using the
28. rd or reverse direction for 10 20 minutes depending on your fitness level Maintain a secure grip on the handlebars and keep your feet firmly in position at all times ROUTINE B Make 4 to 10 cycles forward slowly then same number quickly Repeat for 5 20 minutes according to exercise intensity and fitness level Maintain a secure grip on the handlebars and keep your feet firmly in position at all times ROUTINE C Make 4 to 10 cycles backwards slowly then same number quickly Repeat for 5 20 minutes according to exercise intensity and fitness level Maintain a secure grip on the handlebars and keep your feet firmly in position at all times k SHOULD YOU RE URE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY x YORK 530 22 EXERCISE GUIDE cont These pictures shows the YORK 3100 CYCLE ELLIPTICAL ROUTINE D ALTERNATE FORWARD AND REVERSE MOTION Exercise in the forward motion for 3 to 5 minutes then slow down to a stop Change to reverse motion for 1 to 3 minutes Continue to alternate direction for the duration of your workout between 5 20 minutes according to exercise intensity and fitness level ALWAYS SLOW DOWN GRADUALLY TO A STOP BEFORE CHANGING DIRECTION CAUTION Your legs will probably tire quicker in reverse motion than in forward motion We suggest you train for less time in reverse motion than in forward motion DURATION AND RESISTANCE LEVEL You should aim to exerc
29. t every few weeks using the same duration and exercise intensity each time Keep a record of the results to help you monitor your progress k SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY x YORK XC530 28 YORK BARBELL LIMITED WARRANTY INFORMATION York Barbell Ltd warrants this product to be free from defects in workmanship and material under normal use and conditions from the date of original purchase This excludes normal tear and is applicable to the original purchaser with sales receipt as proof of purchase The warranty period varies according to the type of product model or parts concerned and may vary according to country Please request full warranty details from the York office in your location see below The warranty for York XC530 Cycle Rower is 12 month This warranty covers the product for home domestic use only and not for commercial or rental usage York Barbell Ltd will not be responsible for damages or failures that occur as a result of improper assembly adjustment or failure to operate the product as detailed in the manual This warranty does not cover accidental damage misuse abuse lack of reasonable care for the product freight damage or alterations or repairs not made by York Barbell Ltd or a recommended service centre During the warranty period York Barbell will at no additional charge replace parts or repair the product if it becomes
30. t 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 15 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
31. the upper tension cable upwards above the connecting bracket as shown UPPER TENSION CABLE METAL END Position the upper tension cable in the slot at the top of the connecting bracket Ensure the metal end of the upper tension cable is engaged in the slot as shown Connect the sensor wire plug protruding from the main frame to the middle wire plug protruding from the end of the front post Check the middle wire runs up the front post and out of the top later this will connectto the computer k SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY x YORK XC530 04 Insert the front post into the front post mounting tube and secure using four allen head bolts spring washers and washers 5677 23 5677 11 5677 10 NOTE TAKE CARE to ensure that the wire does not get trapped when you attach the front post Fix the centre bar to the front post via the fixing bracket using two washers spring washers and locknuts 5677 50 5677 49 5677 60 NOTE CARE to ensure that the hand pulse sensor cables do not get trapped when you attach the centre bar MAKE SURE you fasten the nuts securely for your safety and comfort when pedalling SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY x YORK XC530 05 ATTACH THE HANDLE BAR POSTS Insert the handle bar pivot rod from the left side and
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