Hello friends, welcome to health sports mode today, we will train you a training routine to gain cardiovascular resistance for swimmers, cyclists and runners. Did you hear about the benefits of fartlek? Do you want to discover a perfect workout to improve your performance? You are in the right place!
This video is dedicated to 2 subscribers Luz Marina Pinilla Beltran and Brandon Reyes Juarez who asked on my channel How to gain resistance
This training was recorded by the Swedish Gosse Holmer in 1930, but put more into practice and popularized by Gösta Olander around 1940.
In a runner's perfect training plan, we recommend including speed exercises and the fartlek is one of the best options for it.
Among the virtues of the fartlek, we always highlight its variety, since there are hundreds of ways to combine the intervals to make the cardio routine more fun and effective.
However, sometimes we lack that touch of creativity or knowledge to decide what fartlek training to do, so today we present a different way to practice it:
THE PYRAMID 1-2-3-2-1
This way of doing fartlek will be based on times and not on distance so you will not need to count a, gps or run on a track you can do on the street or in the pool
What you will need is a watch, to be able to keep track of each interval.
WHAT DOES THE TRAINING CONSIST OF?
As you may have noticed, the name we gave this training includes a series of numbers (1-2-3-2-1).
The first thing you should do, will be to condition.
Each one of the numbers of its name, represent the minutes of each fast and rest interval.
That is, the first 1, means that you will have to run 1 minute at a very intense pace and then you will have 1 minute of trot to recover.
Immediately, you will have to run 2 minutes at a very fast pace (although slightly lower than the previous one) and recover with a 2 minute jog.
When you finish your 2 minutes of recovery, you will run 3 minutes (this will be the longest interval), and then recover by jogging for another 3 minutes.
Next, you will run 2 min (with recovery of 2 min) and then 1 min (with recovery of 1 minute).
If you look at the graph, you will understand that the way we combine the intervals generates a pyramid.
It is worth saying that this is the moderate version of the pyramid 1-2-3-2-1.
Its duration (not counting the conditioning and return to calm) is less than 20 minutes.
If we add 10 minutes of conditioning and 10 minutes more back to calm, it will be a total workout of almost 40 minutes.
Another way to train the pyramid will be 1-2-3-2-1-2-3-2-1. Its duration (not counting conditioning or return to calm) is less than 35 minutes.
Also if you have access to an athletics track you can do 300 meters trotting to the rhythm of 200 recovering by trotting smoothly in a pyramid 300-200-300-200-300-200-300-200-300-200-300-200.
TIPS FOR THIS TRAINING
For the first time you do these sessions we recommend:
- Define the rhythms: before performing this training.
- Manage the rhythms well: be careful when handling the rhythms in which you run, keep in mind that the first minute should be the fastest but taking into account that then you will only have a minute to recover.
- Do not trust yourself: when you see the distribution of the intervals and the duration of the session you might think that this is very easy. It is not!.
- It is important that you bear in mind that this training is really demanding for your body and therefore it is necessary that when you start it you are in optimal physical condition.
- Never do this training on consecutive days (1 time a week will suffice) and avoid doing another strong workout in the next 48/72 hours.
- Do not forget to carry out the indicated conditioning.
- Immediately upon completion of training, start with the recovery routine.
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| Sports | Upload TimePublished on 19 Mar 2018 |
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