Setting

Kondisi aktif mengubah hasil generator lari & ST. Aturan umum (RPE ≤ 7, beban ≤ alat, long run ≤ 10%/minggu) selalu berlaku.

• Anterior Pelvic Tilt / Hiperlordosis

  Spine-Friendly Protocol: tanpa beban axial berat tanpa tumpuan; Dead Bug (anti-ekstensi) wajib di Lower/Full Body.

  Aktif
  Sumber (2)›

  • McGill S. Low Back Disorders, 3rd ed. Human Kinetics, 2016 (latihan spine-sparing & anti-ekstensi)
  • Haff GG, Triplett NT (eds). NSCA Essentials of Strength Training and Conditioning, 4th ed., 2016
• Riwayat Shin Splints (MTSS)

  Prehab Tibialis Wall Raise + Eccentric Calf Raise wajib di Lower/Full Body; pengingat cadence & tanda bahaya nyeri tulang kering.

  Aktif
  Sumber (3)›

  • Winters M, et al. Treatment of medial tibial stress syndrome: a systematic review. Sports Med. 2013;43(12):1315–33
  • Nielsen RO, et al. Excessive progression in weekly running distance and risk of running-related injuries. JOSPT. 2014;44(10):739–47
  • Heiderscheit BC, et al. Effects of step rate manipulation on joint mechanics during running. MSSE. 2011;43(2):296–302
• Overpronation / Crossover Gait

  Stabilitas gluteus medius wajib di Lower/Full Body; cue cadence 175–180 SPM dan "rel kereta" (anti-crossover) di setiap lari.

  Aktif
  Sumber (3)›

  • Willy RW, Davis IS. The effect of a hip-strengthening program on mechanics during running and during a single-leg squat. JOSPT. 2011;41(9):625–32
  • Meardon SA, Campbell S, Derrick TR. Step width alters iliotibial band strain during running. Sports Biomech. 2012;11(4):464–72
  • Heiderscheit BC, et al. MSSE. 2011;43(2):296–302
• Jeda latihan beban 24–48 jam sebelum MCU / tes darah

  Catatan di sesi strength: latihan beban bisa menaikkan CK, AST, dan ALT sampai beberapa hari sehingga hasil tes darah tampak abnormal.

  Aktif
  Sumber (1)›

  • Pettersson J, et al. Muscular exercise can cause highly pathological liver function tests in healthy men. Br J Clin Pharmacol. 2008;65(2):253–9
• Nyeri punggung bawah (non-spesifik)

  Spine-Friendly, tanpa Barbell Squat (beban axial), Dead Bug wajib di Lower/Full Body; tetap aktif bergerak.

  Nonaktif
  Sumber (3)›

  • NICE guideline NG59. Low back pain and sciatica in over 16s: assessment and management. 2016 (update 2020)
  • Hayden JA, et al. Exercise therapy for chronic low back pain. Cochrane Database Syst Rev. 2021;9:CD009790
  • McGill S. Low Back Disorders, 3rd ed. 2016
• Nyeri lutut depan (Patellofemoral Pain / runner's knee)

  Penguatan pinggul (stabilitas panggul) wajib di Lower/Full Body; cue cadence (naik 5–10%); pantau nyeri ≤ 3/10.

  Nonaktif
  Sumber (2)›

  • Willy RW, et al. Patellofemoral Pain: Clinical Practice Guidelines. JOSPT. 2019;49(9):CPG1–CPG95
  • Crossley KM, et al. 2016 Patellofemoral pain consensus statement. Br J Sports Med. 2016;50(14):839–43
• IT Band Syndrome (nyeri lutut sisi luar)

  Penguatan abduktor pinggul (stabilitas panggul) wajib di Lower/Full Body; cue anti-crossover & cadence; hindari turunan panjang.

  Nonaktif
  Sumber (2)›

  • Fredericson M, et al. Hip abductor weakness in distance runners with iliotibial band syndrome. Clin J Sport Med. 2000;10(3):169–75
  • Meardon SA, Campbell S, Derrick TR. Sports Biomech. 2012;11(4):464–72
• Tendinopati Achilles

  Eccentric Calf Raise wajib di Lower/Full Body; interval berat memakai 4×4 (tanpa sprint 15/15); pantau nyeri ≤ 5/10.

  Nonaktif
  Sumber (2)›

  • Alfredson H, et al. Heavy-load eccentric calf muscle training for chronic Achilles tendinosis. Am J Sports Med. 1998;26(3):360–6
  • Silbernagel KG, et al. Continued sports activity, using a pain-monitoring model, during rehabilitation in patients with Achilles tendinopathy. Am J Sports Med. 2007;35(6):897–906
• Plantar fasciitis / nyeri tumit

  Eccentric Calf Raise (penguatan betis) wajib di Lower/Full Body; peregangan betis di pendinginan.

  Nonaktif
  Sumber (2)›

  • Martin RL, et al. Heel pain—plantar fasciitis: revision 2014. Clinical Practice Guidelines. JOSPT. 2014;44(11):A1–33
  • Rathleff MS, et al. High-load strength training improves outcome in patients with plantar fasciitis. Scand J Med Sci Sports. 2015;25(3):e292–300
• Nyeri bahu (subacromial pain / impingement)

  Tanpa gerakan overhead (Seated Overhead Press, Overhead Triceps Extension, DB Floor Pullover); latihan scapula tetap jalan.

  Nonaktif
  Sumber (2)›

  • Diercks R, et al. Guideline for diagnosis and treatment of subacromial pain syndrome. Acta Orthop. 2014;85(3):314–22
  • Littlewood C, et al. Exercise for rotator cuff tendinopathy: a systematic review. Physiotherapy. 2012;98(2):101–9

Pace per km (menit:detik). Ketuk angka untuk mengubah. Dipakai generator lari dan Program target.

• Easy / Z2

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  sampai

  823456789101112131415:50000102030405060708091011121314151617181920212223242526272829303132333435363738394041424344454647484950515253545556575859

  Default 8:00–8:50/km · Daniels: Easy 59–74% VO2max

• Tempo (threshold)

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  sampai

  623456789101112131415:30000102030405060708091011121314151617181920212223242526272829303132333435363738394041424344454647484950515253545556575859

  Default 6:15–6:30/km · Daniels: Threshold 83–88% VO2max

• Interval (mini, 15/15, 30/30)

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  sampai

  523456789101112131415:35000102030405060708091011121314151617181920212223242526272829303132333435363738394041424344454647484950515253545556575859

  Default 5:15–5:35/km · Daniels: Interval 95–100% VO2max

• Norwegian 4×4

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  sampai

  523456789101112131415:50000102030405060708091011121314151617181920212223242526272829303132333435363738394041424344454647484950515253545556575859

  Default 5:50/km · Helgerud 2007: 90–95% HRmax ≈ 88–92% VDOT

Gerakan yang butuh alat yang tidak dimiliki otomatis tidak dipakai. Setelah berat handle/batang diisi, beban yang diresepkan selalu bisa dirakit dari plat yang ada.

Centang gerakan yang boleh dipakai generator ST. Gerakan baru akan ditambahkan di pengembangan berikutnya.

Log sesi, pengaturan, dan program hanya ada di HP/browser ini. Ekspor berkala supaya tidak hilang saat data aplikasi dihapus atau ganti HP.