Fartlek
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Fartlek, which means ‘speed play’ in Swedish, is a form of conditioning which puts stress mainly on the aerobic energy system due to the continuous nature of this exercise. The difference between this type of training and continuous training is that the intensity or speed of the exercise varies, meaning that aerobic and anaerobic systems can be put under stress. Most Fartlek sessions last a minimum of 45 minutes and can vary from aerobic walking to anaerobic sprinting. Fartlek training is generally associated with running, but can include almost any kind of exercise including cycling, rowing or swimming.
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[edit] Gösta Holmér
Fartlek training was developed in the 1930s by Swedish coach Gösta Holmér (1891-1983) and has been adopted by many physiologists since. When Fartlek was introduced in Sweden it quickened training worldwide; it was as innovative as any idea in athletics. It was designed for the downtrodden Swedish cross-country teams, which had been thrashed throughout the 1920s by Paavo Nurmi and the Finns. Holmér's plan used a faster-than-race pace and concentrated on both speed and endurance training
[edit] Fartlek Sessions
This is the first session that was designed by Gösta Holmér for a cross-country runner. This is also an example of what a Fartlek session might look like, but Fartlek sessions should be designed for an athlete's own event or sport – as well as catering for their individual needs. Sessions should be at an intensity that causes the athlete to work at 60% to 80% of their maximum heart rate, as outlined by the Karvonen Method. This should mean that their body will not experience too much discomfort while exercising. An athlete should also include a good warm up at the beginning of the session, and a cool down at the end of the session, to improve performance and to decrease the chances of injury and for other reasons.
- Warm up – easy running for 5 to 10 minutes.
- Steady, hard speed for three quarters of a mile to a mile and a half – like a long repetition.
- Rapid walking for about 5 minutes – recovery.
- Easy running interspersed with sprints of about 50 – 60 yards, repeated until a little tired. – Start of speed work.
- Easy running with three or four ‘quick steps’ now and then (simulating suddenly speeding up to avoid being overtaken by another runner).
- Full speed up hill for 175 – 200 yards.
- Immediately, fast pace for 1 minute.
- The whole routine is then repeated until the total time prescribed on the training schedule has elapsed.
[edit] Advantages of Fartlek
[edit] Fitness Benefits
One of the main reasons for the success of Fartlek training was that it can be adapted to the needs of the individual. Unlike continuous training, Fartlek training can benefit participants of field games such as soccer, field hockey and rugby, as it develops aerobic and anaerobic capacities which are both used in these sports. To take this a step further, athletes can make the most of the flexibility of Fartlek training by mimicking the activities which would take place during their chosen sport or event.
[edit] Medical Benefits
"Losing as little as 5 to 10 percent of your body weight will reduce your visceral-fat stores by 25 to 40 percent." – Professor Jean-Pierre Despres of human nutrition at Laval University in Quebec City. A study in Sports and Exercise found that alternating intensity throughout your training, as in the Fartlek method, helps you lose weight faster than moving at a steady pace.[citation needed]
