Before Exercising Check; Tension Knob; Standing Cross Training; Seated Cross Training - York Fitness XC530 Exercises & Instruction Manual

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 shows the YORK 3100 ELLIPTICAL CYCLE )
SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.
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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 is 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 forward 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.
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.

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
according to your personal fitness
level.
YORK XC530 / 22
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