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 espe- cially 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 mus- cles 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 ham- strings, 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 ham- strings, 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.

320t specifications

Ironman Fitness 320T is a highly regarded treadmill designed for both beginners and seasoned athletes looking to enhance their fitness routines in the comfort of their home. This machine combines versatility, advanced technology, and user-friendly features, making it a popular choice among fitness enthusiasts.

One of the standout features of the Ironman Fitness 320T is its powerful 2.5 HP motor, which provides a smooth and consistent workout experience. This motor is built to handle both walking and running, allowing users to switch speeds effortlessly during their sessions. The treadmill has a maximum speed of 10 mph, accommodating various training intensity levels, from brisk walking to high-speed sprints.

The Ironman Fitness 320T boasts a spacious running surface measuring 20 inches by 55 inches, providing ample space for users to work out comfortably. This design helps reduce the risk of accidents while running or walking, making it suitable for different user heights and stride lengths. Additionally, the treadmill is equipped with a cushioned deck that minimizes impact on joints, enhancing comfort and reducing the likelihood of injuries.

One of the most appealing characteristics of the Ironman Fitness 320T is its advanced LCD display. This user-friendly interface offers real-time tracking of important workout statistics such as speed, distance, time, and calories burned. The treadmill also features built-in workout programs that cater to various fitness levels, allowing users to challenge themselves and achieve their goals efficiently.

Another key component of the treadmill is its folding design, which makes it easy to store when not in use. This feature is especially beneficial for those who have limited space in their homes. The lightweight construction, combined with transport wheels, ensures that the treadmill can be moved around with minimal effort.

The Ironman Fitness 320T is also designed with user safety in mind. It includes an emergency stop button and safety key that quickly halts the treadmill in case of an emergency. Furthermore, the treadmill is equipped with built-in speakers and a Bluetooth connection, allowing users to enjoy their favorite music or audiobooks while working out.

In summary, the Ironman Fitness 320T treadmill is a well-rounded fitness machine that combines powerful performance, advanced technology, and convenient features. Whether you are a beginner embarking on a fitness journey or an experienced athlete looking to maintain your training routine, the Ironman Fitness 320T is designed to meet your needs and help you achieve your fitness goals effectively.

Ironman Fitness 320t owner manual Warm Up Exercises, Exercise Guidelines

Models: 320t