Exercising With Your Cross Trainer; Using Workout Programs - York Fitness inspiration plus trainer Owner's Manual

Using Workout Programs

When you turn the cross trainer on it will
enter the 'main menu' mode, awaiting you to
select a program and begin your workout. In
'main menu' the following will be flashing at
the top of the screen:
•
manual
•
program
•
user
•
target hr
Manual
In manual mode, the user is free to adjust
the resistance at any point throughout the
workout
1. From the main menu highlight 'manual'
with the scroll wheel
2. Press down on the scroll wheel to select
3. Scroll the wheel up and down to set your
resistance level
4. Press down on the scroll wheel to select
5. Press 'start / stop' to begin your workout
NOTE: you can also add to your manual pro-
gram 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. From the main menu highlight 'program'
with the scroll wheel
2. Press down on the scroll wheel to select
3. Scroll the wheel up and down to choose
your program (P1 to P12)
4. Press down on the scroll wheel to select
5. Scroll the wheel up and down to set your
resistance level
6. Press down on the scroll wheel to select
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 Program'
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. From the main menu highlight 'user' with
the scroll wheel
2. Press down on the scroll wheel to select
3. Scroll the wheel up and down to set the
resistance level for the first segment
4. Press down on the scroll wheel to select
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.
Target HRC (heart rate)
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 placing both hands on the pulse sensors.
•
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. From the main menu highlight 'target hr'
with the scroll wheel
2. Press down on the scroll wheel to select
3. Scroll the wheel up and down to enter
your age
4. Press down on the scroll wheel to select
5. Scroll the wheel up and down to select
your program (55%, 75%, 90%, target)
6. 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
7. If you want to enter your own target
heart rate, choose the 'target' program by
pressing down on the scroll wheel
8. Scroll the wheel up and down to set a
target heart rate
9. Press down on the scroll wheel to select
!
10. Press 'start / stop' to begin your workout
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
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.
Target Programs
You can choose to workout by setting a
target based on time, distance travelled,
calories burned or the pulse rate you want
to achieve. When you reach your target the
cross trainer will sound a short alarm.
1. Set up your desired program as described
above, but before pressing 'start / stop' to
begin your exercise:
2. the value of 00:00 will be flashing in the
'time' window
3. Scroll the wheel up and down to set your
TARGET TIME
4. Press down on the scroll wheel to confirm
5. the value of 00:00 will be flashing in the
'distance' window
6. Scroll the wheel up and down to set your
TARGET DISTANCE
7. Press down on the scroll wheel to confirm
8. the value of 00:00 will be flashing in the
'calories' window
9. Scroll the wheel up and down to set your
TARGET CALORIES
10. Press down on the scroll wheel to confirm
11. the value of 00:00 will be flashing in
the 'calories' window (this option is
not available if you are in the 'target hr'
program)
12. Scroll the wheel up and down to set your
TARGET PULSE
13. Press 'start / stop' to begin your workout
NOTE: you only have to set one of the
targets described above, and once done you
can press 'start / stop' to go straight into your
workout, however, if you set multiple targets
the workout will end when the first target is
reached
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