Fartlek
A Swedish term for “Speed play” used
in the Fitness world to describe a type of interval workout. Unlike structured
tempo workouts fartleks are far more flexible and fun. After a warm up you play
with speed and intensity alternating Moderate-to-hard efforts with easy recoveries
for the Duration of your workout. This type of training has become popular
amongst cyclists and runners because they have seen great gains from less
training time.
Fartlek training is also good in
groups. With more than one participant allow for various speeds and challenges
as you challenge others. The goal is to keep it free free-flowing and seamless
without watching a clock or following a set plan.
Here are a few Fall Cardio Ideas.
Fartlek for one
After
you warmup for your next walk, run, or ride simply set visible goals for
yourself. A street sign, phone pole, or fence are great targets. Simply go hard
until you reach it, then slowing down to recover after your target has been
hit, then pick a new target. The best part is there is no distance to far or
short, it is all up to you. Fartleks also work well on the weight floor. For
example create a fartlek using Burpees and Bench press. Follow your set of
bench press with burpees through the chorus of your favorite song.
Friendly Competition
If you
would like to take the boring out of your workout, find a few friends and add a
fartlek to your group workout. Take turns leading the group in a moderate to
high intensity moments then allow the group to recover at a slower pace. Then
follow the next leader.
September is the
fartlek challenge. Simply create your own Fartlek workout and submit it to me
at ghouston@mvhospital.net. At the
end September the HFA team will vote on the most creative Fartlek to receive two
weeks of training free. Enjoy and have a little fun with it!
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