Ironman Fitness M5 owner manual Warm Up Exercises

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Warm Up Exercises

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EXERCISE GUIDELINES

WARNING! Before beginning this or any exercise program, you should consult your physician. This is especially important for individuals over the age of 35 or individuals with pre-existing health problems.

Warming up prepares the body for the exercise by increasing circulation, supplying more oxygen to the muscles and raising body temperature. Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up. The photos on this page show several forms of basic stretching you may perform before your workouts. In order to achieve an adequate warm-up, perform each stretch three times.

TOE TOUCH STRETCH

Stand bending your knees slightly and slowly bend forward from your hips. Allow your back and shoulders to relax as you reach down toward your toes as far as possible. Hold for 15 counts, then relax. This will stretch your hamstrings, back of knees, and back.

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. This will stretch your hamstrings, lower back, and groin.

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. To cause further stretching of the Achilles tendon, bend your back leg as well. This will stretch your calves, Achilles tendons, and ankles.

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. This will stretch your quadriceps and hip muscles.

INNER THIGH STRETCH

Sit with the soles of your feet together and your knees outward. Pull your feet toward your groin area as far as possible. Hold for 15 counts, then relax. This will stretch your quadriceps and hip muscles.

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Contents Ironman M5 Treadmill Table of Contents Specification Sheet Important Safety Information Safety Precautions and TipsBefore You Start Warm Up Exercises Assembly, Moving Instructions AssemblyPower Requirements Console Functions and Descriptions Quick Start / Manual Mode Program and Operating InstructionsProgram MODE-FOR the Ironman M4 Program Instructions Heart Rate Mode Heart Rate Monitor ModeHeart Rate Program Operation Target Arrows Target Down Target UP Heart Rate Control Program Profiles Belt Adjustment and Tension Walking Belt is Shifting to the Left DiagramChange Miles per hour to Kilometers per hour Maintenance Instructions CleaningTroubleshooting Guide Treadmill will not startError Messages Treadmill Error MessagesCalibration Sequence TreadmillParts & Diagrams Please Consult Your Physician Before Using this Product

M5 specifications

The Ironman Fitness M5 is a state-of-the-art recumbent bike designed to provide a comfortable and effective cardiovascular workout. With its sleek design and advanced features, the M5 caters to users looking for a lower-impact exercise option without compromising on quality or performance.

One of the standout features of the Ironman Fitness M5 is its adjustable seating system. The bike comes equipped with a large, padded seat that adjusts easily to accommodate users of different heights and body types, providing optimal comfort during long workout sessions. The recumbent design promotes better posture, reducing strain on the lower back while allowing users to engage in calorie-burning exercise.

The M5 is also packed with an array of cutting-edge technologies, including a user-friendly LCD display that provides real-time feedback on essential workout metrics such as time, speed, distance, calories burned, and heart rate. The heart rate monitoring system includes built-in pulse sensors on the handlebars, allowing users to stay within their optimal heart rate zones for effective training.

Another key technology feature is the M5's magnetic resistance system, which seamlessly adjusts the intensity of the workout. With numerous resistance levels to choose from, users can customize their training experience and continue to challenge themselves as they progress. This ensures that the bike can accommodate everyone from beginners to seasoned athletes.

To enhance the overall workout experience, the Ironman Fitness M5 incorporates built-in speakers and audio input connectivity, allowing users to connect their favorite music devices for entertainment during workouts. The bike also features a water bottle holder and an adjustable fan, ensuring that users stay hydrated and cool as they pedal.

In terms of durability, the Ironman Fitness M5 is constructed with high-quality materials to withstand rigorous daily use. The sturdy frame supports up to 300 pounds, making it suitable for a wide range of users. Additionally, the bike’s compact design makes it ideal for home use, fitting easily into smaller spaces.

Overall, the Ironman Fitness M5 combines comfort, advanced technology, and robust construction, making it a top choice for individuals looking to enhance their fitness regimen. Whether for rehabilitation, weight loss, or general health, the M5 stands out as a versatile and reliable piece of fitness equipment for users at any fitness level.
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