Warm Up Exercises, Exercise Guidelines

Warm Up Exercises

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.

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

Lie on your stomach with your feet together. Rest on your forearms with your elbows directly under your shoulders. Relax lower back and abdomen into 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 chest and head; hold for five seconds. Repeat the combination 10 times

Supline Lumbar Rotation Lie on your back with your knees bent. Keeping your knees together and your shoul- ders 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 opposite 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.

Knees to Chest

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 seconds. Repeat three to five times.

Shoulder Circles

In a smooth, continuous mo- tion, 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 10 times.

235r specifications

The Ironman Fitness 235R represents an innovative approach to home fitness equipment, designed for those who want to challenge themselves while enjoying a comfortable and efficient workout experience. This recumbent bike caters to a wide range of users, from beginners to seasoned fitness enthusiasts, offering an optimal blend of performance, comfort, and advanced features.

One of the standout characteristics of the Ironman Fitness 235R is its ergonomic design. The recumbent seat is engineered to provide exceptional lumbar support, allowing for extended workout sessions without discomfort. The adjustable seat can accommodate users of various heights, ensuring that individuals can find the perfect position for maximum efficiency. This level of customization makes it an ideal choice for families or multi-user households.

In terms of technology, the Ironman Fitness 235R is equipped with a clear and easy-to-read LCD display that tracks essential workout metrics, including time, speed, distance, calories burned, and heart rate. The heart rate is monitored through integrated sensors on the handlebars, providing users with real-time data that helps them stay within their target training zones. Furthermore, the bike comes with built-in workout programs designed to keep routines varied and engaging, catering to different fitness levels and goals.

The 235R also features a smooth and quiet magnetic resistance system, offering 16 levels of resistance to cater to all fitness levels. This allows users to gradually increase the intensity of their workouts as they progress, ensuring continual improvement. The bike operates quietly, making it suitable for home use without disrupting others in the household.

Accessibility is another key feature of the Ironman Fitness 235R. It has a step-through design that allows users to easily get on and off the bike, which is especially beneficial for those with mobility issues or physical limitations. Additionally, the bike includes adjustable handlebars and pedals with straps, ensuring a secure and comfortable fit for every user.

Durability is not overlooked; the frame is built with heavy-duty steel construction, providing stability and long-lasting use. The bike's compact design also makes it easy to store, fitting seamlessly in small spaces while still being robust enough to handle rigorous workouts.

Overall, the Ironman Fitness 235R is an exemplary piece of fitness equipment that combines convenience, comfort, and advanced technology, making it a valuable asset for anyone looking to enhance their fitness journey from the comfort of their own home.