During an injury, after the acute phase, it is good practice for a trail runner to adopt a basic maintenance training plan for the physical form compatible with your pathology. Exercises performed with the help of cardiovascular machines can contribute to this. Obviously, before using any machine, consult your orthopedist, physiotherapist and trainer 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 maintenance programs:
1) 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 to use the stationary bike with a back support
2) 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
3) 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
4) 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 even a trail running maintenance training program must have a logical and not casual structure, if you are not expert ask for professional advices. Start with a 20-30mn session and increase progressively over time. Plan a swimming session after a cardiovascular workout and program some rest days. Do not forget to do stretching every day