The difference between this type of training and continuous training is that the intensity or speed del’esercizio varies, this means that the aerobic and anaerobic exercise are placed alternately. Most Fartlek sessions last at least 45 minutes and can vary from aerobic walking to anaerobic step. The Fartlek training is generally associated with the race, but can include almost any type of exercise including cycling, rowing or swimming.
2nd Fartlek sessions
What follows is the first Fartlek session designed by Gösta Holmer runner for a country. It is also an example of what can seem a Fartlek session, but these sessions should be structured specifically for the event or sport that the athlete has to face, on the basis of its needs. The meetings should have an intensity that the athlete to work between 60% and 80% of your maximum heart rate, as described in the best method of Karvonen. That this means that the body should not be too called while training. The athlete should also provide a reasonable heat at the beginning of the session, and a slow period at the end, to improve performance and decrease the likelihood of injury (among other reasons).
* Travel light for 5-10 minutes – heating.
* A speed ’steady, fast run 1200m up to 2400m – like a long repetition.
* Walk fast for 5 minutes – recovery.
* Travel light with brief shots of 50m, repeated until it is a little ‘tired – Start of work on speed.
* Travel light from time to time three or four ‘fast walk’ (sudden increase of speed to simulate the arrival of an opponent who is trying to overcome).
* Full-speed on a hill for 200m.
* Immediately fast pace for 1 minute.
* The cycle should be repeated throughout the session Fartlek.
Advantages and disadvantages of Fartlek – Benefits for Fitness
One of the main reasons for the success of Fartlek is its flexibility to individual needs. A difference of “continuous, Fartlek the players can adapt to the game as a football field, hockey on grass and rugby, as it develops the aerobic and anaerobic activities that are both used in these sports. To do this, athletes should use the flexibility of Fartlek mimicking the situations that occur during their sport.
Thanks to the flexibility of Fartlek is possible to adapt the training sessions to reflect the tactics of the individual runner. For example, a 1500m runner of the pictures can add nell’allenamento to simulate the final sprint.
One of the things missing from the athletes during training is the case, because the training is not seen as a mere hard work, but also monotonous. The Fartlek adds a lot of variety and is much less repetitive than other forms of training. This is a great benefit for the Altet because it makes the race a bit more interesting, so he is urged to continue longer and achieve better results.
“Losing 5-10% of its weight will decrease the stock of 25-40% fat.” – Professor Jean-Pierre Despres of Human Nutrition at Laval University in Quebec City. A study in Sports and Exercise shows that the alternating intensity during training helps to lose weight faster than performing the exercise at a steady pace – and this is one of the principles of Fartlek.
One disadvantage is that sometimes the athlete’s program, the same session and could not push through. This can be solved with the help of a trainer or someone things that idel session.
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