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York Fitness Nexus Owner's Manual

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Cross Trainer
OWNER'S MANUAL
12May2010

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  • Page 1 Cross Trainer OWNER’S MANUAL 12May2010...

  • Page 2: Step

    Congratulations on purchasing your exercise equipment from York Fitness. You have chosen a high quality, safe and innovative piece of equipment as your training partner and we are certain it will keep you motivated on the way to achieving your personal fitness goals.

  • Page 3: Table Of Contents

    contents safety information customer support assembly instructions operational instruction features explained troubleshooting fitness guide warranty exploded drawing part list...

  • Page 4: Safety Information

    safety information Please read this instruction manual before you • If children are allowed to use the equipment, their mental and physical development and above all their begin assembly. Great care has been taken to temperament should be taken into account. They should design these instructions and following them will be controlled and instructed in the correct use of the help you with quicker assembly and minimize the equipment. risk of injury. •...

  • Page 5: Customer Support

    • Always replace damaged / worn components with original parts from the manufacturer. Contact Us ENGLAND AUSTRALIA The best way to contact us is via the website: The best way to contact us is via the website: www.yorkfitness.com > Select “Customer Support” www.yorkfitness.com.au > Select “Contact Us” York Barbell UK Ltd. York Fitness Australia York Way, Daventry, 1/2 Swaffham Rd, Minto, England, NN11 4YB PO Box 5130, NSW 2566 Tel: 0844 255 3112 Tel: 1800 730 149 England Warranty Registration Australia Warranty Registration www.yorkfitness.com > Select “Customer Support” www.yorkfitness.com.au > Select “Warranty Registration”...

  • Page 6: Assembly Instructions

    assembly instruction Before You Start Prepare your work area It is important you assemble the product in a clean and uncluttered space. Work with a friend We recommend you have someone assist you with the assembly as some of the components are quite heavy. Open the carton Checking any warnings on the carton and make sure you have it the right way up. Unpack the carton Make sure you have the following parts: 53 x 4 32 x 8 47 x 18 WASHER SCREW M8 SPRING WASHER M8 X 28MM X 1.5T M5 X 15MM 21 x 4 48 x 8...
  • Page 7 IF YOU SUSPECT YOU MAY HAVE SOME PARTS MISSING, PLEASE CONTACT US BEFORE GOING BACK TO YOUR RETAILER. REFER TO THE CUSTOMER SUPPORT SECTION FOR CONTACT DETAILS. 1 x 1 2 x 1 4 x 1 BASE FRAME UPRIGHT TUBE WELDMENT HANDLE BAR L 10 x 1 11 x 1...
  • Page 8 assembly instruction STEP 1 47 x 2 49 x 2 21 x 2 85 x 2 *Make sure wheels are facing forwards when you attach this part. STEP 2 47 x 2 21 x 2 49 x 2 85 x 2...
  • Page 9 STEP 3 24 x 4 47 x 4 49 x 4 STEP 4 32 x 4 48 x 4...
  • Page 10 assembly instruction STEP 5 32 x 4 48 x 4 STEP 6 1. First, put the pivot rod in place 2. Then add washer no. 92 3. Attach the moving arms to either side 47 x 2 4. Add the remaining fixings and secure in place 53 x 2 92 x 2 22 x 2...
  • Page 11 STEP 7 22 x 2 53 x 2 47 x 2 STEP 8 24 x 4 47 x 4 44 x 4...
  • Page 12 assembly instruction STEP 9 33 x 4 *Pre-installed behind computer console. STEP 10 44 x 2 23 x 2 47 x 2 Plug this wire into the back of the console...
  • Page 13 STEP 11...

  • Page 14: Operational Instruction

    operation instructions Input Power Plug in the adaptor to the equipment then the computer will produce a beep sound and turn on the computer at the Manual mode. Program Select and Setting Value 1. Use the UP or DOWN keys to select program mode and then press ENTER to confirm your exercise mode. 2. At the Manual mode, the computer will use the UP or DOWN keys to set up your exercise TIME, DISTANCE, CALORIES, PULSE. 3. Press the START/STOP key to start exercise. 4. When you reach the target, the computer will produce beep sounds and then stop. 5. If you set up more than one target and you would like to reach next target, press START/STOP key to keep on exercise. Wake-Up Function The monitor will entry SLEEP mode (LCD off) when there is no signal input and no key be pressed after 4 minutes. Press the screen to start the monitor. Functions and Features: FUNCTIONS FEATURES TIME Shows your elapsed workout time in minutes and seconds. Your computer will automatically count up from 0:00 to 99:00 in one second intervals. You can also program your computer to count down from a set value by using the UP and DOWN keys. If you continue exercising once the time has reached 0:00, the computer will begin beeping, and reset itself to the original time set, letting you know your workout is done. DISTANCE Displays the accumulative distance traveled during each workout up to a maximum of 99.0KM. Revolutions per minute - your pedal speed. SPEED Displays your workout speed value in KM per hour.
  • Page 15 Key Function: There are 6 button keys and the function description as follows: KEYS FUNCTIONS START/STOP • Start / Stop • Press the key to increase the resistance during exercise mode. • During the setting mode, press the key to increase the value of Time, Distance, Calories, Age and select Gender and Program. DOWN • Press the key to decrease the resistance during exercise mode. • During the setting mode, press the key to decrease the value of Time, Distance, Calories, Age and select Gender and Program. ENTER • During the setting mode, press the key to accept the current data entry. • At the stop mode, by holding this key for over two seconds the user can reset all values to zero or default value. • During setting the Clock, press this key can accept the setting hour and setting minute. BODY FAT • Press the key to input your HEIGHT, WEIGHT, GENDER and AGE then to measure your body fat ratio. PULSE RECOVERY • Press the key to activate heart rate recovery function. Manual Program: Manual P1 is a manual program. User can start exercise by pressing START/STOP key. The default resistance level is 5. Users may exercise in any desirous of resistance level (Adjusting by UP/DOWN keys during the workout) with a period of time or a number of calories or a certain distance. Operations: 1. Use UP/DOWN keys to select the MANUAL (P1) program.
  • Page 16 operation instructions Preset Program: Steps, Hill, Rolling, Valley, Fat Burn, Ramp, Mountain, Intervals, Random, Plateau, Fartlek, Precipice Program PROGRAM 2 to PROGRAM 13 is the preset programs. Users can exercise with different level of loading in different intervals as the profiles show. Users may exercise in any desirous of resistance level (Adjusting by UP/DOWN keys during the workout) with a period of time or a number of calories or a certain distance: 1. Use UP/DOWN keys to select one of the above programs from P2 to P13. 2. Press the ENTER key to enter your workout program. 3. The TIME will flash and you can press UP or DOWN keys to setting your exercise TIME. Press ENTER key to confirm your desired TIME. 4. The DISTANCE will flash and you can press UP or DOWN keys to setting your target DISTANCE. Press ENTER key to confirm your desired DISTANCE. 5. The CALORIES will flash and you can press UP or DOWN keys to setting your exercise CALORIES. Press ENTER key to confirm your desired CALORIES. 6. The PULSE will flash and then you can press UP or DOWN keys to set your exercise PULSE. Press ENTER key to confirm your desired Pulse. 7. Press the START/STOP key to begin exercise. PROGRAM 1: MANUAL PROGRAM 2: STEPS PROGRAM 3: HILL PROGRAM 4: ROLLING...
  • Page 17 User Setting Program: User 1, User 2, User 3, User 4 Program 14 to 17 is the user setting program. Users are free to create the values in the order of TIME, DISTANCE, CALORIES and the resistance level in 10 columns. The values and profiles will be stored in the memory after setup. Users may also change the ongoing loading in each column by UP/DOWN keys, and they will not change the resistance level stored in the memory: 1. Use UP/DOWN keys to select the USER program from P14 to P17. 2. Press the ENTER key to enter your workout program. 3. The column 1 will flash, and then use the UP/DOWN keys to create your personal exercise profile. Press ENTER to confirm your first column of exercise profile. The default level is load 1. 4. The column 2 will flash, and then use the UP/DOWN keys to create your personal exercise profile. Press ENTER to confirm your second column of exercise profile. 5. Follow the above description 5 and 6 to finish your personal exercise profiles. Press ENTER to confirm your desired exercise profile. 6. The TIME will flash and you can press UP or DOWN keys to setting your exercise TIME. Press ENTER key to confirm your desired TIME. 7. The DISTANCE will flash and you can press UP or DOWN keys to setting your target DISTANCE. Press ENTER key to confirm your desired DISTANCE. 8. The CALORIES will flash and you can press UP or DOWN keys to setting your exercise CALORIES. Press ENTER key to confirm your desired CALORIES. 9. The PULSE will flash and then you can press UP or DOWN keys to set your exercise PULSE. Press ENTER key to confirm your desired Pulse. 10. Press the START/STOP key to begin exercise. PROGRAM 14: USER 1 PROGRAM 15: USER 2 PROGRAM 16: USER 3...
  • Page 18 operation instructions Heart Rate Control Program: 55% H.R.C., 65% H.R.C., 75% H.R.C., 85% H.R.C., Target H.R.C. Program 18 to Program 22 is the Heart Rate Control Programs and Program 22 is the Target Heart Rate Control program. » Program 18 is the 55% Max H.R.C. - - Target H.R. = (220 – AGE) x 55% » Program 19 is the 65% Max H.R.C. - - Target H.R. = (220 – AGE) x 65% » Program 20 is the 75% Max H.R.C. - - Target H.R. = (220 – AGE) x 75% » Program 21 is the 85% Max H.R.C. - - Target H.R. = (220 – AGE) x 85% » Program 22 is the Target H.R.C. - - Workout by your target heart rate value. Users can exercise according to your desired Heart Rate program by setting your AGE, TIME, DISTANCE, CALORIES or TARGET PULSE. In these programs, the computer will adjust the resistance level according to the heart rate detected. For example, the resistance level may increase every 20 seconds while the heart rate detected is lower than the TARGET H.R.C. Also the resistance level may decrease every 20 seconds while the heart rate detected is higher than the TARGET H.R.C. 1. Use UP/DOWN keys to select one of the heart rate control program from P18 to P22. 2. Press the ENTER key to enter your workout program 3. The AGE will flash at P18 to P21 programs and you can press UP or DOWN keys to set your AGE. The default age is 35. 4. At program 22, the TARGET PULSE will flash and you can press UP or DOWN keys to set your TARGET PULSE between 80 to 180. The default TARGET PULSE is 120. 5. The TIME will flash and you can press UP or DOWN keys to set your exercise TIME. Press ENTER key to confirm your desired TIME.
  • Page 19 Body Fat Program: Body Fat Program 23 is a special program design to calculate users’ body fat ratio and to offer a specific loading profile for users. There are 3 body types divided according to the FAT% calculated. » Type1: BODY FAT% > 27 » Type2: 27 > BODY FAT% > 20 » Type3: BODY FAT % < 20 The computer will show the test results of FAT PERCENT, BMI and BMR. 1. Use UP/DOWN keys to select the BODY FAT (P23) program. 2. Press the ENTER key to enter your workout program. 3. The HEIGHT will flash and you can press UP or DOWN keys to set your HEIGHT. Press ENTER key to confirm your HEIGHT. The default HEIGHT is 170cm or 5’07” (5feet 7 inches). 4. The WEIGHT will flash and you can press UP or DOWN keys to set your WEIGHT. Press ENTER key to confirm your WEIGHT. The default WEIGHT is 70kgs or 155lbs. 5. The GENDER will flash and you can press UP or DOWN keys to select your sex. Number 1 means man and number 0 means female. Press ENTER key to confirm your Gender. The default sex is 1 (MAN). 6. The AGE will flash and you can press UP or DOWN keys to set your AGE. Press ENTER key to confirm your AGE. The default AGE is 35. 7. Press the START/STOP key to begin body fat measurement. If the window show E on the window, please make sure your hands are attached well on the grips or the chest belt is touch well on your body. Then press the START/STOP key again to begin body fat measurement. 8. After finished your measurement, the computer will show the values of BMR, BMI and FAT PERCENT on the LCD display. Furthermore, the computer will show your own exercise profile for your body type. 9. Press START/STOP key to begin exercise. BMI (Body Mass Index): BMI is a measure of body fat based on height and weight that applies to both adult men and women.

  • Page 20: Features Explained

    features explained Monitoring Your Heart Rate Hand Pulse Sensors Hand Pulse This cross trainer is fitted with 2 hand pulse sensors. To obtain Sensor a pulse reading you must have both your left and right hands on the sensors at the same time. Do not grip the hand sensors too tight and allow the computer a few seconds to display the reading. Adjusting The Resistance This cross trainer features a speed independent braking (resistance) system. The resistance is controlled by a magnet, which is moved closer or further away from the flywheel - the Resistance Level closer the magnet is to the flywheel the higher the resistance. The magnet is computer controlled, to adjust simply use the UP / DOWN keys on the console. Levelling Your Cross Trainer To help you level the cross trainer on uneven surface, 2 height adjusters are included on the rear stabilizers. Simply twist these around to adjust the height of the cross trainer. Height Adjuster...

  • Page 21: Troubleshooting

    troubleshooting IF YOU HAVE A PROBLEM WITH YOUR CROSS TRAINER, BEFORE YOU DO ANYTHING ELSE PLEASE CHECK THAT ALL THE CABLES HAVE BEEN CONNECTED CORRECTLY. LOOSE CABLES ARE VERY COMMON AND MANY PROBLEMS CAN BE SOLVED BY MAKING SURE THE CABLES ARE PROPERLY CONNECTED. The following table details the most common problems and how to fix them. If you still have a problem after going through the troubleshooting guide please call your local YORK distributor for advice.

  • Page 22: Fitness Guide

    fitness guide Starting Your Workout Begin and end each workout with a Warm Up / Down session - a few minutes of stretching to help prevent strains, pulls and cramps. • Make sure the nearest footplate to you is in the lowest position. • Grasp the handlebars securely with both hands. • Step on - put your feet into he pedals one by one. • Your body should be centred over the pedals. • Begin to stride, follow the rhythm of the machine. Finishing Your Workout 1. Slow your elliptical motion to a gradual stop. 2. Take your feet off the footplates one at a time. End each workout with a Warm Down session - a few minutes of stretching to help prevent strains, pulls and cramps. Correct Exercise Form • Stand tall and straight. Don’t slump - it will put unnecessary strain on your back and will result in less effective toning in the leg muscles. Make sure the machine is adjusted properly for your height so that you don’t have to slouch to reach the handlebars. Similarly, you should not be leaning on the handles or gripping them too tightly. • Stay relaxed. Keep your shoulders, arms, legs and hips loose and unlocked while using a cross trainer. Tension could lead to injury and will almost certainly make you sore. All Over Body Workout! • For an all over body workout, keep your hands on the moving arms.

  • Page 23: Heart Rate Training

    How Long Should I Exercise For? That really depends on your current level of fitness. If you’re just starting out on a new exercise program, you should start gradually and build up - do not try to do too much too quickly. 30 minutes, 3 times a week should be enough. Don’t push yourself too hard - you should never feel exhausted during or following exercise. Heart Rate Training To get the most out of your new piece of fitness equipment and see the best results from your training you should exercise at the right level of effort, and that means listening to your heart! Work out to a target heart rate means you can direct your workout to achieve different goals: Good health - For those wishing to improve quality of life and general well being. Your sessions will need to be done at an intensity of between 50 - 60% of your estimated maximum heart rate, should last about 30 minutes and can be done on most days of the week. Weight loss - To see a significant reduction in body fat, your sessions must be a little more intense - between 60 and 70% of your estimated maximum heart rate. These sessions can also be performed on most days of the week for up to 30 minutes. Improving fitness levels - These sessions should be performed at 70 - 80% of your estimated maximum heart rate and can also involve bouts of interval training that would have your heart rate peaking for short times near your maximum heart rate level. These are intense sessions and will require at least a 48 hour rest between sessions. Calculating Your Target Heart Rate First, you need to find your estimated maximum heart rate using the formula “220 minus your age in years”. So, if you are 35 years old your estimated maximum heart rate is: • 220 - 35 = 185 beats per minute (bpm) Next, to calculate your target heart rate, simply multiply your estimated maximum heart rate (185bpm) by the applicable percentage. So, if your goal is better health: • 185 x 60% = 111bpm NOTE: The important issue to remember with all estimated calculations is that they are just estimates - if you don’t feel comfortable exercising at your target then reduce it to a level you are comfortable with.

  • Page 24: Suggested Stretches

    fitness guide Suggested Stretches The correct form for several basic stretches is shown at the right. Move slowly as you stretch—never bounce. 1. Hamstring Stretch Sit with one leg extended. Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg. Reach toward your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg. Stretches: Hamstrings, lower back and groin. 2. Calf/Achilles Stretch With one leg in front of the other, reach forward and place your hands against a wall. Keep your back leg straight and your back foot flat on the floor. Bend your front leg, lean forward and move your hips toward the wall. Hold for 15 counts, then relax. Repeat 3 times for each leg. To cause further stretching of the achilles tendons, bend your back leg as well. Stretches: Calves, achilles tendons and ankles. 3. Quadriceps Stretch With one hand against a wall for balance, reach back and grasp one foot with your other hand. Bring your heel as close to your buttocks as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg.

  • Page 25: Warranty

    warranty This product is supplied with a standard warranty as follows: • Lifetime frame • 12 months other parts • 12 months labour This product is warranted for use in a home, personal, family or household environment Please Note: Warranty details may vary from one market area to another Warranty Terms York Fitness warrants that the Product you have purchased from an authorized York Fitness reseller is free from defects in materials and workmanship. The Warranty is valid subject to normal and reasonable use in the environment as described above, and correct assembly of the product during the warranty period. The warranty period extends to the original purchaser only. It is not transferable to anyone who subsequently purchases the Product from you. The warranty excludes normal wear and tear on parts. Your sales receipt, showing the date of purchase of the product, is your proof of the date of purchase. This warranty becomes valid only if the Product is assembled / installed according to the instructions / directions included with the product. This warranty does not extend to any product that has been damaged or rendered defective: (a) as a result of accident, misuse, abuse or lack of reasonable care; (b) by the use of parts not manufactured by York Fitness or sold by York Fitness; (c) by modification of the product; (d) as a result of service by anyone else other than York Fitness or an authorized York Fitness warranty service provider. During the warranty period, York Fitness will at no additional charge provide replacement part(s) or repair the product (at York Fitness’s option) if it becomes defective, malfunctions or otherwise fails to conform with this warranty under normal, non- commercial, personal, family or household use. In repairing the product, York Fitness may replace defective parts or at the option of York Fitness, use serviceable used parts that are equivalent to new parts in performance. All exchanged parts and products replaced under this warranty will become the property of York Fitness. York Fitness reserves the right to change manufacturers of any part to cover any existing warranty. If the product must be returned, you must return the Product or defective part to York Fitness in its original container (or equivalent) with Proof of Purchase. Any evidence of alteration, erasing or forgery of proof of purchase documents will be cause to void this warranty. You must prepay any shipping charges and you are responsible for insuring any product or part that is returned. Should any product submitted for warranty service be found to be ineligible, an estimate of repair cost will be furnished and the repair will be made if requested, upon York Fitness’s receipt of payment or acceptable arrangement of payment. Under no circumstances will returns be accepted without return authorization by our Customer Service department. To obtain warranty service you must provide the following information: Name of Product, Product Code, Batch No, Date Purchased, and Nature of fault or part number required. Neither dealer of this product nor any retail establishment selling this product has any authority to make any warranties or to promise remedies in addition to, or inconsistent with, those stated above. This warranty does not affect your statutory rights. Please note that warranty terms may vary from one market area to another.

  • Page 26: Exploded Drawing

    exploded drawing...

  • Page 28: Part List

    part list YORK REF. REF. DESCRIPTION QTY. YORK REF. REF. DESCRIPTION QTY. 52037-1 BASE FRAME 52037-51 WASHER (M10*21*2T) 52037-2 UPRIGHT TUBE WELDMENT 52037-52 WASHER (M8*22*1.5T) 52037-3 FIX HANDLEBAR 52037-53 WASHER (M8*Ø28*1.5T BK) 52037-4 HANDLE BAR(L) 52037-54 CLIP (C17 ( Ø15.7) BK) 52037-5 HANDLE BAR( R ) 52037-55 CLIP (C12( Ø11.1) BK 52037-6 LOWER SWIVEL HANDLE BAR 52037-56 BEARING (6203ZZ(ZB)) 52037-7 PEDAL TUBE WELDMENT (L) 52037-57 BEARING (Ø12*Ø28*8T) 52037-8 PEDAL TUBE WELDMENT (R) 52037-58 MAGNET 52037-9...
  • Page 30 notes...

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