Continuous & Fartlek Training

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Presentation transcript:

Continuous & Fartlek Training 14/10/2013 SHMD 139

Continuous Training CONTINUOUS training involves LONG, SLOW, DISTANCE exercise. It is performed at a CONSTANT RATE WITHOUT REST. Training at first should be at 60% of maximum heart rate, increasing to 75-80% of maximum heart rate (progression). If performed correctly CONTINUOUS training improves CARDIOVASCULAR and MUSCULAR STAMINA.

Heart Rate during Continuous Training

Fartlek Training Fartlek is a Swedish word meaning “speedplay”. Training method that blends continuous training with interval training In this form of training the INTENSITY and TYPE of exercise are varied. This is done by changing the PACE, TERRAIN and STYLE of training. The variable intensity and continuous nature of the exercise places stress on both the aerobic and anaerobic systems. Fartlek training is generally associated with running, but can include almost any kind of exercise.

Fartlek Training Why?

Fartlek Training Fartlek training differs from interval training: Interval training involves specific timed or measured segments. Fartlek sessions: more unstructured. Work-rest intervals are based on how the body feels. You can experiment with changing pace. More flexible and not as demanding as interval training.

Fartlek Sessions Should be designed for an athlete's own event/sport. Be specific to their individual needs. Frequency: 3-4 (beginner); 8-10 (advanced). Intensity: 60% to 80% of maximum heart rate. Time: 45 min.

Beginner Session Introduce short periods of slightly higher pace into your normal runs. Maintain the faster pace for a short distance or time intervals, such as 200m or 30 seconds. The intervals can vary throughout the workout, Use landmarks such as streetlights or telephone poles to mark your segments.

Typical Program