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Fabricar: Ironman Fitness
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Resumen del manual
(MHR) = Maximum Heart Rate (THR) = Target Heart Rate 220 - age = maximum heart rate (MHZ) MHZ x .60 = 60% of your maximum heart rate. MHZ x .75 = 75% of your maximum heart rate. For example, if you are 30 years old, your calculations will be as follows: 220 - 30 = 190 190 x .60 = 114 (low end or 60% of MHZ) 190 x .75 = 142 (high end or 75% of MHZ) 30 year-old (THR) Target Heart Rate would be 114-142 See Heart Rate Table (on next page) for additional calculations. Monitoring Your Heart Rate TARGET HEART RATE ZONE 100% 200 195 190 185 180 Serious athletic training range 175 170 165 160 155 85% 170 166 162 157 Cardiovascular conditioning range 153 149 145 140 136 132 75% 150 146 143 139 135 Fat burning range 131 128 124 120 116 60% 120 117 114 111 108 105 102 99 96 93 20 25 30 35 40 45 50 55 60 65 AGE Moving Instructions CAUTION! TO REDUCE THE POSSIBILITY OF INJURY WHILE LIFTING, BEND YOUR LEGS AND KEEP YOUR BACK STRAIGHT. AS YOU LEAN THE UNIT, LIFT USING YOUR LEGS, NOT YOUR BACK. First, kneel down and grasp the rear support tube with both hands as shown in Figure 1. Next, with a firm grasp on rear support tube stand up bringing the rear of the bike up in the air and tilt the unit until it rolls freely on the transport wheels. Using extreme caution, move the unit to the desired location as shown in Figure 2. Do not attempt to move the unit over an uneven or rough surface. Note: The unit you purchased may not be identical to the one pictured. Note: This unit may not be identical to your unit. Warm Up Exercises EXERCISE GUIDELINESWARNING! 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. Supline Lumbar RotationLie 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. Knees to ChestLie 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. Cat and CamelRest 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 timesCervical Side BendsTilt 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. Shoulder CirclesIn 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. Warm Up Exercises Wrist ExtensorExtend your right arm in front of you with your palm up and your elbow straight. Point your fingertips toward the floor by bending at the wrist. Using your left hand, pull the back of your right hand to- ward you gently. Hold for 20 seconds; repeat three to five times with each arm. Triceps StretchPlace your right hand behind your head, palm facing your head. With your left hand, grasp your right elbow and pull downward until you feel a stretch in the back of your right arm. Hold for 20 sec- onds; repeat three to five times with each arm. Piriformis StretchLie on your back. Bend your right knee and lift it halfway to your chest. Grasp your knee with your left hand and pull it toward your left shoul- der, keeping both buttocks against the floor. Hold for 20 seconds; repeat three to five times with each leg. Groin (Adductors) StretchSitting with your back straight, bring the soles of your feet together. Let your knees lower toward the floor. Hold for 30-60 seconds or until muscles feel looser. One-Arm Pectoralis StretchStand against an immobile structure like a wall or a tree. While facing the wall, raise your right hand out to your side at chest height, palm against the wall. Turn your body toward the left, away from the wall and your ex- tended arm, until you feel a stretch. Hold for 20 seconds; repeat three to five times with each arm. WARNING! Before beginning this or any exercise program, you should consult your physician. This is especially important for in...