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YORK PACER 3100 TREADMILL SAFETY GUIDELINES: Please read and follow the following safety guidelines: Before beginning any exercise program, you should consult with your doctor. It is recommended that you undergo a complete physical examination. Read this owner’s manual and follow the instructions. Assemble and operate the YORK PACER 3100 on a solid, level surface. Always allow a clear space measuring 1m wide and 2m long immediately behind the YORK PACER 3100.
GENERAL REMOVE ALL THE PARTS OF YOUR TREADMILL FORM THE CARTON AND PLACE THEM ON THE FLOOR CAREFULLY!! ASSEMBLING YOUR TREADMILL IS SIMPLE, PLEASE NOTE THAT THE MAIN FRAME IS HEAVY; WE RECOMMEND THAT YOU GET SOMEONE TO HELP YOU WHEN ATTACHING THE FRONT STABILIZER TO THE MAIN FRAME. FOLLOW THESE INSTRUCTION CAREFULLY AND IT SHOULD TAKE YOU AROUND 10-15 MINUTES.
C HANDLE BAR POST BRACKET Place the front stabilizer in position - align the holes in the brackets with the holes in the front stabilizer. FRONT STABILIZER Fasten with four carriage bolts, washers and locknuts. D NOTE: Make sure you fasten the carriage bolts securely to avoid shaking and discomfort when running. X4 E X4 X4 NOTE: The main frame is heavy, you may need someone to help you do this.
HANDLE BAR MOUNTING TUBE
OPERATING INSTRUCTIONS The following procedure has been proven to be the safest and easiest method of mounting the treadmill. For your protection, carefully read and follow these simple steps: CAUTION: Treadmill may start at fast speed. Stand on side platforms, and hold side rails when switching treadmill off or on. 1. Be sure the treadmill is positioned on a flat, level surface, and that it is set on the proper speed and incline for your individual exercise requirement. 2.
HOW TO ADJUST THE MAT ALIGNMENT AND TENSION The alignment and tension of the platform mat (walking surface) has been set prior to shipping. Should improper tracking of platform mat occur (walking surface moving too far to right or left on platform) or if you find that the mat slips when you get on, these problems can be corrected as follows: Locate the adjustment screws on the end of the main frame. CAUTION: Adjust the mat when treadmill is running at low speed. Keep others away from the treadmill.
NOTE: For most people, one of your legs is stronger than the other, the treadmill mat may tend to track to that side because of the extra pressure exerted by your stronger leg. If this occurs then either dismount treadmill and allow mat to track back to middle, or exert pressure to side of belt with other leg to track belt back to middle. Or adjust the mat to compensate following instructions for mat moves right or left.
HOW TO GET OFF THE TREADMILL The following procedure has been proven to be the safest and easiest method of dismounting the treadmill. For your protection, carefully read and follow these simple steps. 1. Turn treadmill to low speed. 2. Firmly grip handles to support yourself. 3. Remove your trailing foot from the walking platform and place it on the foot pad on the side of the treadmill.
DESCRIPTION
PARTS LIST KEY NO. 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 PART NO.
KEY NO. 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 PART NO.
KEY NO. 99 100 101 102 103 104 105 106 107 108 109 110 111 112 113 114 115 116 117 118 119 120 121 122 123 124 125 126 127 128 129 130 131 132 133 134 135 136 137 138 139 140 141 142 143 144 145 146 147 PART NO.
RECEIVER PLUG-IN
EXERCISE GUIDE FITNESS Many things contribute to fitness and well being but the most important factor is the condition of your heart and lungs and how efficient they are in delivering oxygen via your blood to your muscles. Your muscles use this oxygen to provide enough energy for daily activity. This is called aerobic activity (with oxygen). When you are fit your heart and lungs work well and efficiently. This means your heart will not have to work so hard.
TARGET ZONE PULSE RATE MAXIMUM PULSE RATE 85% OF MAX. EXERCISE SO THAT YOUR PULSE STAYS IN THIS RATE FOR AT LEAST 15-20 MINUTES 70% OF MAX. 55% OF MAX. COOL DOWN LEVEL RESET PULSE TIME WARM UP COOL DOWN THIS IS HOW YOUR PULSE SHOULD BEHAVE DURING GENERAL FITNESS EXERCISE. REMEMBER TO WARM UP AND COOL DOWN FOR A FEW MINUTES. HEART ZONE SELECTION GUIDELINES In order to set your personal target heart zone, you will need to: - Calculate your maximum heart rate.
SELECTING THE ZONE If you have not exercised for some time begin your exercise program in the Healthy Heart Zone. Start for the first few weeks, and gradually progress up to the zone that meets you personal fitness goal. ZONE 1.- HEALTHY HEART - 50 to 59% of Max Heart Rate. If you are a beginner with the goal of improving overall fitness, losing weight or reducing stress, exercise in this zone. ZONE 2.- WEIGHT MANAGEMENT - 60 to 69% of Max Heart Rate.
HOW TO MONITOR YOUR HEART RATE DURING EXERCISE Now that you know where your training zone is, you’ll I have to monitor yourself to be sure you’re in it. Here’s a simple rule, if you can’t hold a conversation without gasping for breath you’re probably above your training zone. To know precisely where you’re working - making sure you’re getting all the benefits We recommend you check your heart rate periodically throughout your workout.
HOW LONG TO EXERCISE? To qualify as a true aerobic exercise with all the benefits we're mentioned, you must maintain your heart rate within your training zone for at least 12 uninterrupted minutes. If you exercise longer than 60 minutes the benefits are reduced and the risk of injury is increased. If you're just starting out on a new exercise program we recommend you stay at the 12 minute minimum for at least a week. When you feel you're ready to go longer, increase your time no more than 10% a week.
LIMITED WARRANTY WARRANTY YORK BARBELL LTD. warrants this product to be free from defects in workmanship and material, under normal use and conditions, for a period of one year on all steel parts, thirty days on all vinyl and upholstery, and ninety days on all other parts. This warranty extends to the original purchaser only. It is recommended that the original receipt be kept with the manual. YORK BARBELL LTD.
PARTS ORDER FORM Enclose a check or money order with this form for replacement parts. Date of purchase Name of location where purchased Model number Last name, First name Telephone number Address Part City Q'ty State Part Description Zip/Postcode Unit Price Total value of order Send your order to: YORK BARBELL (AUST.) LTD. UNIT 1, LOT 2, SWAFFHAM ROAD, MINTO N.S.W. 2566 AUSTRALIA YORK BARBELL (U.K.) LTD.
