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Fartlek Running - Time Efficient in Keeping You in Shape

April 15, 2012 | Comments: 0 | Views: 173

Fartlek means "Speed Play" in Swedish. Fartlek training when done properly can get your body to burn fats and improve your fitness in no time.

This article shows you everything you need to know about this fantastic training that you can do as an addition to jogging.

What is Fartlek

Fartlek is a form of interval training, which trains your anaerobic and your aerobic fitness as simultaneously. And it is time efficient in getting you in shape. This is why it is the preferred choice for beginners as well as season marathon runners to train.

It Burns More Calories

When doing any high intensity exercises, your heart rate increase, as it provides your body with the oxygen it needs to sustain during that period. This also requires energy and therefore your body burn more of your calories faster, to give you energy you need during this workout.

Why Fartlek Differs From Interval Training

With interval training, you are restricted to a specific amount of time or distance that you need covered, in which you alternate between high intensity run and low intensity recovery period.

This sometime can be difficult for beginners to cope physically.

But with fartlek training, you can design and set your own workout session to suit your needs - This makes it flexible which is why it's much more popular!

How to Execute Fartlek Training

You alternate between high intensity run, with low intensity recovery periods, as and when you like.

To get the most out of this training, it has to be done with an intensity of 60% - 70% of your maximum heart rate. With this intensity your body will NOT be experiencing too much discomfort during the training, which can take up to 30 - 45 minutes.

You can run, jog and walk to whichever point or landmark you wish to go. Keep it a mixture of slops, uphill, tracks, sandy area, concrete pavement or run in a zigzag formation - This is add fun into your training, which is why it's called "Speed-play"!

A Good Example

Start with jogging for 3 minutes, followed by a high intensity burst of speed (sprinting) to a point or a stationary object (such as a tree). Once, you're there commence your low intensity "Recovery Period" with slow jogging or walking to another point or stationary object. Keep on alternating high intensity sprint and low intensity recovery period, during the entire session.

Now if that is confusing here is an example of a more systematic approach: -

  1. Warm up, by jogging for 3 minutes
  2. Alternate fast run with brisk walking for 6 minutes
  3. Recovery jog for 3 minutes
  4. Easy run for about 100 meters with some short high intensity sprint
  5. Recovery jog for about 200 meters
  6. Fast run, up a hill or up a slope
  7. Recovery jog by going downhill or down slope
  8. Running (moderate intensity) for 10 minutes
  9. Walking or slow jogging for 5 minutes to cool down

Note: Consult your doctor or physician before attempting any fitness program or exercise.

Bottom Line

Fartlek training is much preferred choice for beginners as well as season marathon runners to build stamina, fitness and mental strength. This is because, it is more flexible than the traditional interval training.

With fartlek, you can run, jog and walk as and when you please - Which is why the is also call "Speed Play".

And this adds variety in your workout that keeps you motivated to continue exercising.

Aariz invites you to his website - On all about jogging, this is where you can get ideas and tips to help you start jogging and improving your health

Go to and find what you need to know, from getting the correct jogging shoes, to eating the right food before jogging and a host of other tips.

Aariz has the personal experience and done the research for you - So start jogging now!

Source: EzineArticles
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