is a training system that plays with speed and rhythm changes. His technique is to make certain distance or time controlled rate changes. This is achieved by changing steps, speeding, running at different speeds, changing heart rate, increasing stride length, etc.. Similarly
is constituted as a mixed system that combines aerobic and anaerobic activity with neuromuscular activity.
This system arose from the need to train brokers in an area where summers are short and winters long and severe. It was devised by the Swedish coach Gosta Holmer and also popularized by the Swedish coach Gosta Olander. It has since been adopted by many physiologists and has undergone many changes and adaptations.
Its aim is to improve the strength, capacity and aerobic power or anaerobic capacity. It is widely used by athletes as a basic strength training. Heart rate
proponents of fartlek usually ranges between 140-170 beats per minute, although sporadically occurring intervals where the pulse can reach the 190 p / m.
There are several types of fartlek:
1. Fartlek by lot: Choosing a circuit with many slopes of different lengths and slopes. It is used in races by field or road biking, with intense shooting, forced ups and downs recovery. In this sense ramps are used as intense areas and slopes down or flat as recovery zones. The times suit the terrain.
2. Fartlek by time: it is the typical form of training rhythm changes. It seeks to be nearer the anaerobic threshold as long as possible.
3. Fartlek by distance: Used usually in track and field, track cycling, indoor cycling and swimming. This rate changes are given by the distances.
4. Fartlek by pulsation, is the newest and requires a heart rate monitor to make it correctly.
fartlek Some modern adaptations of distances and paces down the corridor must meet, but these methods distort the system because the idea is that the individual moves by instinct, spontaneously, by changing the speed, intensity and volume to own taste. Therefore
distances and times do not have to be fixed, and the pace does not have to be uniform. Playing with the rhythm and distances to open more possibilities for doing fartlek training varied and fun. You can also use different ways to increase the intensity indirectly.
The benefits of this practice are many. First contributes to cyclical strength and elastic force. It also improves the cardiovascular system and general and specific endurance, enabling intense aerobic training and self-knowledge of the capabilities of the athlete.
is a more entertaining that the training series, it is interval and variable.
Source: Portalfitness
garrido 
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