What are fartlek exercises ?
Fartlek exercises include exercises that change the intensity and speed of running. Fartek is Swedish for playing with speed, which is the same word used for this type of exercise. In fartlek exercises, intensity or speed is changed from fast to slow modes to improve endurance.
Typically, the length of each session of fartlek training is between thirty-five and forty-five minutes, and its intensity can also be changed from fast walking to sprinting.
What are fartlek exercises?
Fartlek exercises can be considered similar to interval exercises, so that the time of their development and emergence was almost in the same period of time. However, fartlek training is more in tune with the athlete’s feelings than traditional interval training. Because whenever the athlete feels he can increase the intensity, he can do it. Interval training is similar to a short, repeated bout of hard effort, but in fartlek training, you can easily change the speed and intensity.
How are fartlek exercises done?
Fartlek exercises can be performed in different ways and according to sports goals, so that they include different combinations of time, intensity and speed. These combinations include:
Fixed interval for repetitions
Fixed time for repetitions
Change the distance for repetitions
Change time for repetitions
Variable speed for repetitions
Some examples of the mentioned combinations that can be used in a training session are:
Thirty seconds at high intensity, one minute at low intensity. Repeating ten sets.
Seventy-five seconds at high intensity, one hundred and fifty seconds at low intensity. Repeating ten sets.
Three minutes at high intensity, one minute at low intensity. By repeating six sets.
Thirty seconds of high intensity, ninety seconds of low intensity, sixty seconds of moderate intensity. By repeating four sets. stretching exercises
How to perform fartlek exercises
To perform fartlek exercises, it is better to start with longer steps than normal and do a few sets in this way. For example, run for thirty to forty seconds in one step. In this method, you can use a lot of intervals, which of course must be in accordance with the physical level and goal of the athlete. After finishing the speed section, you can reduce the speed of walking to a lower level than usual to perform the recovery mode. In the end, he started running as usual. Fitness tips for beginners
The above cycle can be increased according to the duration of the training and changes in the intensity and speed of running can be implemented as necessary. An example of performing a fartlek exercise is as follows:
Twenty minutes of soft running
One minute of running at a fast pace
Two minutes of running at an easy pace
Two minutes of running at a fast pace
One minute brisk walk
Repeat the loop three to four times
Cool for ten minutes
It should be noted that it is better not to use timing in the implementation of fartlek exercises and only pay attention to the intensity and volume of the exercise in order to get better results.advantages of fartlek training | latihan fartlek | fartlek training advantages |fartlek training benefits | fartlek benefits | benefits of fartlek training
What are the benefits of fartlek exercises?
Normally, fartlek training is often done on road routes, so it is suitable for desert and ultra-marathon athletes, however, this type of training has countless advantages, some of the most important of which are:
Increase the level of preparation
Fartlek exercises allow professional athletes to improve both their aerobic and anaerobic threshold levels. They also prepare the athlete for unknown tracks. Fartlek training can be done in groups. In each set, one person increases and decreases the speed. This will be an enjoyable exercise.
The degree of flexibility
Fartlek exercises are easily adjustable, so you can add many intervals to them, which increases and maintains motivation, especially during long training sessions. As a result, it is better to use fartlek or interval exercises during a week.
Also, fartlek exercises increase body strength. which is the reason for the starters along the way. In this style, the muscles, nervous system and tendons are well coordinated.
Increase in Syrian fat
Since fartlek exercises have a change in intensity during a training session, they have an effect on the amount of fat burning in the body and can reduce the percentage of body fat. In the lower rounds, the body will continue the same upper round with a little adjustment. In addition, this fat burning continues after training.
Fartlek exercises and other methods
According to the conducted research, fartlek exercises can have an effect on cardiovascular endurance, muscular endurance and maximal oxygen consumption (VO2max). However, this type of training has other advantages that will be more evident compared to other training methods.
Tempo practice
This type of exercise is usually performed in a set and a period of twenty to thirty minutes and is slightly more than the athlete’s anaerobic threshold. Tempo training is used to maintain a certain pace. Therefore, the advantage of fartlek training compared to tempo training is variety and increasing speed.
Interval training
Interval training consists of short-term exercises in the same time intervals. In this type of training, the athlete must be able to maintain his rhythm and is more disciplined than other training methods.
Ladder exercise
In this method of training, the length of speed sets is variable and it is actually considered a type of training between fartlek and interval. You can also use programmed and variable length sets.