York Fitness XC530 Owner's Manual

Also see for XC530: Exercises & instruction manual

Contents

23Cross TrainingA cardiovascular (heart and lungs etc.) workout as well as toning buttocks, lower abdominal, hips and thighs.Standing Cross TrainingCheck set-up is correct. (See set-up guide)1.Step on to the trainer.2.Select a lead foot and press down in a forward or reverse motion.3.Keep your knees slightly bent. Make several full cycles slowly.4.Gradually increase speed, as you become familiar with the trainer.5.Select any of the routines (A to D - See below).6.(This picture shows the YORK 2100 Elliptical Trainer)Seated Cross TrainingCheck set-up is correct. (See set-up guide)1.Make sure the seat is high enough that your thigh does not go above2.horizontal during each cycle.Select a lead foot and press down in a forward or reverse motion. Make3.several full cycles slowly.Gradually increase speed as you become familiar with the trainer.4.Select any of the routines (A to D - See below).5.(This picture shows the YORK 2100 Elliptical Trainer)ROUTINE A: Cross train in a forward or reverse direction for 10-20 minutes (depending on your fitness level). Maintain a securegrip 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 exerciseintensity 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 backward slowly, then same number quickly. Repeat for 5-20 minutes according to exerciseintensity and fitness level. Maintain a secure grip on the handlebars and keep your feet firmly in position at all times.ROUTINE D: ALTERNATE FORWARD AND REVERSE MOTION. Exercise in the forward motion for 3 to 5 minutes, then slowdown 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.TIPS: Your legs will probably get tired quicker in reverse motion than in forward motion. We suggest you train for lesstime in reverse motion than in forward motion.