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 the exercise. Swedish ( is a North Germanic language spoken by more than nine million people predominantly in Sweden and parts of Finland, especially along the Aerobic exercise refers to Exercise that involves or improves oxygen consumption by the body 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. In Physics, intensity is a measure of the time-averaged Energy Flux. Anaerobic exercise is exercise intense enough to trigger anaerobic metabolism. 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.
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Gösta Holmér
Fartlek training was developed in the 1930s by Swedish coach Gösta Holmér (1891-1983) and has been adopted by many physiologists since. "Sverige" redirects here For other uses see Sweden (disambiguation and Sverige (disambiguation. Gustaf Richard Mikael "Gösta" Holmér ( September 23, 1891 – April 22, 1983) was a Swedish decathlete Physiology (from Greek grc φύσις physis, "nature origin" and grc -λογία -logia) is the study of the mechanical physical It was designed for the downtrodden Swedish cross-country teams, which had been thrashed throughout the 1920s by Paavo Nurmi and the Finns. Paavo Johannes Nurmi ( ( 13 June 1897 &ndash 2 October 1973) was a Finnish runner. The terms Finns and Finnish people ( Finnish: suomalaiset, Swedish: finländare) are used in English to Holmér's plan used a faster-than-race pace and concentrated on both speed and endurance training.
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 (220-your age. E. g 220-19=201) , as outlined by the Karvonen Method. Measuring heart rate The Pulse rate (which in most people is identical to the heart rate can be measured at any point on the body where an Artery 's pulsation 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. A warmup is usually performed before participating in (technical Sports or exercising Cooling down is the term used to describe an easy full-body exercise that will allow the body to gradually transition from an exertional state to a resting or near resting state
- Warm up – easy running for 5 to 10 minutes.
- Steady, hard speed for 1. 5-2 km; like a long repetition.
- Rapid walking for about 5 minutes – recovery.
- Easy running interspersed with sprints of about 50 – 60 m, 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 m.
- Immediately, fast pace for 1 minute.
- The whole routine is then repeated until the total time prescribed on the training schedule has elapsed.
Advantages of fartlek
Fitness benefits
One of the main reasons for the success of fartlek training is that it can be adapted to the needs of the individual. Unlike continuous training, fartlek training can benefit participants of field games such as football, field hockey, Ultimate Frisbee, lacrosse and rugby league, as it develops aerobic and anaerobic capacities which are both used in these sports. Football is the word given to a number of similar Team sports all of which involve (to varying degrees kicking a Ball with the foot in an attempt to score a Field hockey is a Team sport in which players attempt to score goals by hitting the Ball across the pitch with a stick Ultimate (often called Ultimate Frisbee in reference to the trademarked brand name) is a non-contact Team sport played with a 175 gram Flying Lacrosse is a full contact Team sport played using a solid rubber ball and long handled racket called a crosse or Lacrosse stick. History See also History of rugby league The grass roots of rugby league can be traced to early football history, through the playing of ball games Aerobic exercise refers to Exercise that involves or improves oxygen consumption by the body Anaerobic exercise is exercise intense enough to trigger anaerobic metabolism. 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.
Fartlek in American Culture
Fartlek Hill in Quantico Virginia, on the grounds of United States Marine Corps Officer Candidates School, is named after Fartlek training, as the hill is the central part of Fartlek-type physical training evolutions regularly throughout the training cycle. The United States Marine Corps Officer Candidates School (OCS is a school located on Marine Corps Base (MCB Quantico that trains screens and evaluates potential
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