YOU CAN’T RUN? TRAIN WITH CARDIOVASCULAR MACHINES

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If you don’t have the possibility to run or you are injured you can still keep in shape with cardiovascular machines. You should always adopt a training plan able to help you to keep a physical form. Exercises performed with the help of cardiovascular machines can contribute to this. Obviously, before using any machine, consult your orthopedist, physiotherapist and coach to verify that it is not harmful to your injury.

Here are some of the cardiovascular machines used by the TRM Team in trail running athlete’s plans in particular situations:

  • STATIONARY BIKE. It allows a good training varied both in terms of intensity and simulating slopes. Remember to position correctly the height of the bike saddle. For those with back problems, we recommend using the stationary bike with a back support
  • SPINBIKE. On a cardiovascular level, it allows very intense short-term sessions. If you are not used to training with it, it is preferable to adjust the intensity with your Heart Rate
  • BIKE ON THE ROLLERS. If you already own a bike, it can be a viable alternative
  • ELLIPTICAL. It trains your arms and legs also simulating the ascent phase. You should pay attention to the amplitude of your movements as the machine exercise involves a continuous rotation your spine
  • STEPPER. It also simulates the ascent phase allowing a natural gesture and an intense workout. Be aware that short movements and excessive inclination of your torso should be avoided because they can lead to muscles and intercostal pains
  • ROWER. It works, in particular, on the back muscles and the legs, however, involving 80% of your body. It requires lumbar stability and a certain technique to correctly perform the pushing phase of the exercise.  Therefore we recommend it only for expert athletes and for limited periods

MORE TIPS FROM THE TRM TEAM: Remember that a training plan must have always have logical and not casual structure. If you are not an expert ask for professional advice. Start with a 20-30mn session and increase progressively over time. Do not forget to do stretching every day. Stretching exercises relax the different muscle groups and improve your joint strength. You find 22 different types of exercises here: STRETCHING EXERCISES

Do you need a personalized training plan supported by a Certified TRM Coach? Contact us: info@trailrunningmovement.com

 

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