Fartlek , which means "speed play" in Swedish, is a training method that combines ongoing training with interval training. Fartlek walking is a very simple long distance form. Fartlek Training "is only defined as a period of fast running mixed with slower periods." For some, this can be a mix of jogging and running fast, but for a beginner can walk with jogging parts added in when possible. A simple example of what a runner will do during a fartlek run is "run out from one pole to the next, run to the corner, give medium effort for several blocks, jog between four light poles and run to stop sign, time or total distance set. "The variable intensity and ongoing nature of the exercise put pressure on both aerobic and anaerobic systems. This differs from traditional interval training because it is unstructured; intensity and/or speed varies, as the athlete desires. Fartlek training is generally related to running, but it can cover almost any type of exercise.
Video Fartlek
Histori
GÃÆ'Âststa HolmÃÆ' Â © r
Swedish coach GÃÆ'¶sta HolmÃÆ'Â Â| r developed fartlek in 1937, and, since then, many physiologists have adopted it. It was designed for the oppressed Swedish cross-country team running a team that had been beaten throughout the 1920s by Paavo Nurmi and Finland. The HolmÃÆ'® plan r using speeds faster than speed and concentrating on training speed and endurance.
First farts session
This is the first session designed by GÃÆ'¶sta HolmÃÆ' Â © r for cross-country runners (multi-terrain). This is also an example of what might look like a fartlek session, but the fartlek sessions should be designed for an athlete's own event or sport, as well as meeting their individual needs. Sessions should be on the intensity that causes the athlete to work on 60% to 80% of his maximum heart rate. This means that the body will not experience too much discomfort while exercising. Athletes should also include good warm-up at the beginning of the session, and cooling at the end of the session, to improve performance, minimize post-exercise muscle pain, to reduce the chance of injury and for other reasons.
- Heating: easy to walk for 5 to 10 minutes.
- Stable, hard speed for 1.5-2.5 kilometers (0.9-1,6Ã, mi); like a long repetition.
- Recovery: runs fast for about 5 minutes.
- Starting from the speed of work: an easy run interspersed with sprint about 50-60 meters (160-200 feet), repeated until a little tired.
- Easily walk with three or four "quick steps" now and then (simulations suddenly accelerate to avoid being overtaken by other runners).
- Full-speed uphill for 175-200 meters (570-660Ã, ft).
- Fast speed for 1 minute.
- The entire routine is then repeated until the total time specified in the training schedule has elapsed.
Maps Fartlek
Fartle Variations
Mailbox version
The runner with the hypothetical "tried hard for two mailboxes, restoring for three, running hard for three, recovering for two." When executing this type, runners continue like this for a specified time or a specified distance.
Dog park version
Runners speed up as they approach dogs to pass them; after passing the dog, they will slow down the recovery time.
Music version
Many runners use music as they run. Runners can use their music as a template to run their fartlek by changing their speed according to the different parts of a song. For example, they can speed up during the chorus and slow down for the rest of the song.
Three speed versions
To add more variety, runners can add another speed to the run. In each process, "there is no reason why three different steps should not be included." This will change normal fartlek by doing jogging, running, and running full.
Mona fartlek
Steve Moneghetti (Mona) designed this session with his coach Chris Wardlaw by phone back in 1983 when he was only 20 years old. He wants a solid fartlek session, which will help improve his speed and endurance and stimulate the ability to change the mid-run speed, something that helped later his career when dealing with Africans, who have a habit of jumping in mid-race. Sessions will consist of: 2ÃÆ'â € "90 seconds, 4ÃÆ' â €" 60 seconds, 4ÃÆ' â € "30 seconds, 4ÃÆ'â €" 15 seconds with a slower recovery tempo of the same time between each repetition. This session takes 20 minutes total.
Benefits
Easily customizable
Because this exercise is so easily manipulated, "fartlek training allows you to add endless intervals of aerobic exercise, which helps you stay stimulated." The plus value for doing this exercise is the variations added to the fitness regimen; You can change the amount of distance, time, rapid bursts, recovery periods, and even the time at which you perform each component.
Fun race day
For competitive runners, fartlex and all other types of running intervals are key to race day readiness. The alternating speed that is the decisive point of the fartlex allows runners to work "both aerobic and anaerobic training systems while simulating tidal and flowing competitive properties."
Strengthening the body
Fartlex keeps the runner body in top condition so they can keep pace. Placing fartlek walking in exercise routines makes "muscles, tendons, nerves, etc. Used in running towards peak capacity." In other words, regularly applying the fartlex keeps your body strong enough to maintain the racing mechanism.
Fat burning
By alternating with "the intensity of your workout, you will burn more calories than you do by keeping a steady pace." When running, the body of the first runner burns the stored sugar and then starts burning fat after the sugar runs out. During fartlek exercise when the body tries to replace sugar storage, "fat stores are burned in metabolic effects that last a long time after you exercise." Fartlex is a great choice for people who run for their health because the fat burning section makes it a very efficient exercise.
Variations of sports training
Fartlex can be specifically tailored to fit the needs of different types of athletes. Examples include basketball, where "you have to exert maximum effort while running break fast, while you try very little while standing in a foul line." It is possible to change the type and timing of fartlek to mimic the intensity of the average basketball game. This can be done for other sports such as tennis, soccer, and soccer as well.
Compare other running exercises
Comparable walks include traditional interval training, walking time, and stairs. This exercise is very similar to fartlex, but there are few differences that distinguish one from the other.
Tempo running
The running time is usually run for 20 to 25 minutes at 6 or 7 RPE. This exercise "is like an Oreo cookie, by heating and cooling as a cookie, and running on an effort or slightly above your anaerobic threshold (the place where your body shifts to use more glycogen for energy) as its content." What the runners do here is warm up at a slow and steady pace, then run harder than jogging the normal range for a specified amount of time, and then cool down at speeds that are very similar to warming up.
Running interval
The interval is "short, intense effort followed by the same or slightly longer recovery time." At the end of a brief burst of speed, runners can barely keep up with that step. Unlike fartlex, the run interval is much more structured; usually run fast and slow at the right time or distance. Operation intervals and tempo runs differ in the fact that the tempo runs maintain a slightly fast speed for a certain period of time, while the running interval consists of alternating between the sprint and the slow part rather than maintaining one speed.
Staircase
This exercise is defined as "the speed exercise in which the fast parts vary in length." Basically, athletes will run in small numbers with difficult steps, try to climb, and work their way back with time lags in between. Stairs are similar to interval training because they require more structure, but they are different because the faster part of the speed varies in time or distance. Although the ladder is most similar to the walking interval, the fact that the portion performed at a faster speed varies in length or time reflecting the running farts.
See also
- High intensity interval training
- Hypoventilation training
- Remote operation
- Long distance is slow
References
External links
- What is Fartlek?
- How to do fartlek?
- Example Fartlek exercise
Source of the article : Wikipedia
0 Comments