Continuous & Fartlek Training
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Transcript of Continuous & Fartlek 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.
Continuous TrainingContinuous Training
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00:00:00 0:10:00 0:20:00 0:30:00 0:40:00 0:50:00 1:00:00
HR [bpm] HR [bpm]
Time
PersonExerciseSportNote
DateTimeDuration
Selection
Max. HRHeart rate Limits 1
Limits 2Limits 3
MARK MCLAREN01012801Runningall way to pendine non stop soft sand at start and med NW wind
02:47:07 PM7/7/01
1:07:19.70:00:00 - 1:07:15 (1:07:15.0)
183 147 / 162 144 - 166
146 - 166 144 - 166
1147 bpm
Time: 0:23:20 HR: 143 bpm
Heart Rate during Continuous TrainingHeart Rate during Continuous Training
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Fartlek TrainingFartlek Training
• Fartlek is a Swedish word meaning “speedplay”.
• Training method that blends continuous training with interval training
• In this form of training the In this form of training the INTENSITY INTENSITY and and TYPE TYPE of exercise are varied.of exercise are varied.
• This is done by changing the This is done by changing the PACE, TERRAIN PACE, TERRAIN and and STYLESTYLE of training. 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.
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Fartlek TrainingFartlek 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.
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Fartlek SessionsFartlek 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.
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Beginner SessionBeginner 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.
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