York Fitness 3100 MAG Exercises & Instruction Manual

Contents

BEFORE EXERCISING CHECK:You have adequate space ie. at least 2ft. (60cm) clearance oneach side.Check all bolts and locking pins are secured andnot protruding. In particular check all the bolts and pins forwear, 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.Product may vary slightly from pictured.STEPPING ONMake sure the nearest pedal to youis downwards. Grasp the handlebarssecurely with both hands.Then step on. (Toes towards thefront of the pedal).Your body should be centred overthe pedals, always remain in avertical, upright position.TENSION KNOBChange the level of difficulty of yourworkout by adjusting the tensionknob. Begin with low tension. Adjustresistance to intensify your workoutaccording to your personal fitnesslevel.CROSS TRAININGA cardio-vasular (heart and lungs etc) workout as well as toning buttocks,lower abdominals, hips and thighs.EXERCISEGUIDEROUTINE C: Make 4 to 10 cycles backwards slowly, then same numberquickly. Repeat for 5-20 minutes according to exercise intensityand fitness level. Maintain a secure grip on the handlebars andkeep 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 andfitness level. Maintain a secure grip on the handlebars andkeep your feet firmly in position at all times.ROUTINE A: Cross train in a forward or reverse direction for 10-20 minutes(depending on your fitness level). Maintain a secure grip on thehandlebars and keep your feet firmly in position at all times.SEATED CROSS TRAININGCheck set-up is correct (see set-up guide). Make sure the seat is high enoughthat your thigh does not go above horizontal each cycle. Select a lead foot andpress 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.STANDING CROSS TRAININGCheck 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.SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.* *