Ironman Treadmill Com
A suitable Workout Shecudle – Someone Assist!?
Hello,
I wish to start working out and by the end of 2008 be physically fit and active.
The current resources that I have at my disposal are a treadmill,
Ironman 3-station – http://www.amazon.com/IronMan-M-PT-Ironman-3-Station-Power/dp/B0006U64XQ/ref=sr_1_43?ie=UTF8&s=sporting-goods&qid=1197914182&sr=1-43
Two 15 lbs. dumbells
And at least 1 hour on weekdays, and at least two hours on weekends.
I’m also 15 years old. My height is 5′ 10” and I weight 170 pounds.
I want to do both strength training and cardio training, i.e., abs, arms, etc…
If anyone can help me with this, please help me come up with a schedule, such as what to do on Day 1, day 2, etc…
I don’t know what numbers like 3×30 mean when talking in physical terms….
Thanks!
with what you have available you i can come up with a pretty decent workout.
day 1: strength training
2 sets of 12 reps for each:
-chest press (on your back on the floor with dumbbells)
-single arm lat row (on hands and knees with dumbbell in one hand pull weight up using your back muscles)
-bicep curl
-squats
-stiff leg deadlift (a.k.a romanian deadlift)
-lunges
-pullups
-pushups
-tricep dips
-abdominal straight leg raise
-weighted crunches (hold dumbbell on chest)
day 2: cardio
slow warmup pace 5min
jog varying speeds and inclines slightly for 20 minutes
slow cooldown pace 5 min
day 3: same weights
day4: same cardio
day 5: same weights
day 6: same cardio
day7: off
in 4-6 weeks your going to want to add additional challenges to your routine such as heavier weight, more reps or sets…or in the case of cardio, faster pace, steeper inclined, add time ect. take everything up a notch every 4-6 weeks for best results. if you are unsure of how to properly execute any of the forementioned exercises, google them and you will be able to find picture and video demonstrations. remember, 5 reps in proper form is WAAAY more effective than 50 reps in poor form.
Ironman Legacy treadmill
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LifeSpan Fitness 100% Silicone Treadmill Belt Lubricant $14.99 Regular cleaning is recommended to keep your treadmill in optimal running condition. In addition, after every 40 hours of use, lubrication should be applied between the running belt and deck to help reduce friction. LifeSpan(r) belt lubricant is 100% silicone and contains no odors, solvents, petroleum distillates, or propellants that can be harmful if inhaled and degrade the effectiveness of the l… |
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Exerpeutic TF1000 Walk to Fitness Electric Treadmill $447.99 Get fit on your own schedule with the Exerpeutic TF1000 electric walking treadmill. The TF1000 is expressly designed for walkers, with an adjustable speed up to 4 miles per hour in 0.1 mph increments. The TF1000′s folding frame makes it easy to store and transport. The more you walk, the better you’ll feel, as walking on a treadmill is easier on the knees than outdoor walking (less impact than… |
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Ironman 320t Motor Control Board $199.99 This is the OEM replacement motor controller originally supplied for Keys Fitness manufactured treadmills for the Keys, Ironman, Tripumph, Alliance, Milestone, Smooth, CardioZone, Exerware, Galayan’s, Encore and HealthTrainer brands. This motor controller comes with a 30 day warranty. Just remember that the number one cause of failure of the motor controller is high walking belt friction. I always… |
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Ironman 150t Motor Control Board $199.99 This is the OEM replacement motor controller originally supplied for Keys Fitness manufactured treadmills for the Keys, Ironman, Tripumph, Alliance, Milestone, Smooth, CardioZone, Exerware, Galayan’s, Encore and HealthTrainer brands. This motor controller comes with a 30 day warranty. Just remember that the number one cause of failure of the motor controller is high walking belt friction. I always… |
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Ironman Legacy Motor Control Board $199.99 This is the OEM replacement motor controller originally supplied for Keys Fitness manufactured treadmills for the Keys, Ironman, Tripumph, Alliance, Milestone, Smooth, CardioZone, Exerware, Galayan’s, Encore and HealthTrainer brands. This motor controller comes with a 30 day warranty. Just remember that the number one cause of failure of the motor controller is high walking belt friction. I always… |