Exercise Guidelines

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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. Flexibility is a key to fitness. Stretch all major muscle groups at least two to three times per week after a 5 to 10 minute warmup. Stretch just to the point of a gentle tug. If you have back, joint, or other health problems, talk to your doctor first

Prone on Elbows

Supline Lumbar Rotation

Knees to Chest

Lie on your stomach with your feet together. Rest on your forearms with your elbows directly under your sholdres. Relax lower back and abdomen into the floor. Hold for 30-60 seconds or until muscles feel looser

Cat and Camel

Rest on your hands and knees. Round your back by contracting your abdominal muscles and tucking in your pelvis; hold for five seconds. Then allow your back to sag toward the floor as you lift your chect and head; hold for five seconds. Repeat the combination 10 times.

Lie on your back with your knees bent. Keeping your knees together against the floor, roll your knees to one side until you feel a stretch in your back or hip. Hold for 30-60 seconds or until muscles feel looser. Repeat on opposte side.

Cervical Side Bends

Tilt your head gently toward one shoulder, keeping your shoulders level and your face pointed straight ahead. Hold for ﬁve seconds, then tilt your head toward the other shoulder. and hold for ﬁve seconds. Re peat ﬁve times on each side.

Lie on your back. Bend your knees, and lift your feet off the ﬂoor. Grasp your knees with your arms and pull your knees toward your chest. Hold for 20 Repeat three to ﬁve times..

Shoulder Circles

In a smooth, continuous motion, make a circle with your shoulders: Raise them up

towards your ears, pull them together behind you, lower them to a resting position, then roll them forward. Repeat then roll them forward. Repeat 10 times.

28 Workout information

Ironman series specifications

The Ironman series stands as a pinnacle of endurance sports, renowned globally for its challenging combination of swimming, cycling, and running. Founded in 1978, the series has evolved dramatically, becoming a symbol of human resilience and determination. With events held in various stunning locations worldwide, participants are drawn not only by the physical challenge but also by the opportunity to experience breathtaking landscapes.

One of the main features of the Ironman series is its rigorous format. Competitors face a 2.4-mile (3.86 km) swim, followed by a 112-mile (180.25 km) bike ride, and completed with a 26.2-mile (42.20 km) marathon run. Each race must be finished within a strict time limit, typically 17 hours, creating a thrilling atmosphere filled with intense competition and camaraderie among athletes.

The technologies deployed in Ironman events play a crucial role in enhancing performance and safety. Advanced timing systems ensure accurate tracking of each athlete's progress throughout the race. Many competitors utilize cutting-edge gear, including tri-suits designed for optimal aerodynamics and comfort, specialized racing bikes equipped with lightweight materials, and high-tech running shoes that provide superior cushioning and support.

Another notable aspect of Ironman events is the emphasis on nutrition and hydration strategies. Organizers supply athletes with energy gels, electrolyte drinks, and nutritional bars at various points along the course, ensuring that they maintain energy levels throughout the grueling competition. Additionally, pre-race seminars educate participants on nutrition, helping them devise effective fueling strategies for race day.

Ironman also prioritizes athlete safety, employing medical teams stationed throughout the course to assist competitors in need. Water safety personnel monitor the swimming segment closely, and bike route marshals help manage traffic and ensure a safe racing environment.

In recent years, the Ironman series has embraced inclusivity and accessibility, adapting rules to welcome athletes of varying abilities, including para-athletes. This commitment to diversity enriches the Ironman community, showcasing a shared passion for endurance sports.

In conclusion, the Ironman series offers a comprehensive blend of physical challenge, cutting-edge technology, and a supportive community. Its enduring legacy continues to inspire countless individuals to push their limits and embrace the spirit of competition, making it a revered event for athletes around the globe.