If you are tired of running habits or looking for a fun way to strengthen speed and endurance, “Huncha ran can be your lost link. For the SwedishSpeed game“” Also, a The method of teaching free shape This is the structural and unstructured explosions that run faster in your usual steady pace.
Do you practice for 5K or just want a new approach for cardio, Conducts flexibility with the results of “Filming”– make them ideal to all levels.
Origin and concept of BorPlore training
Fartetk Method Sweden head coach Mosich Holmes developed by the motor of the distance of the distance runners of their country by Plateau Holmes. He created a training session that unites speed in a stable position in the environment. This was different from this standard-based intervals through the encouragement of unique changes in intensity. more sensitive and playfulallowing runners to accelerate or slow down their feelings.
Basic features:
- Replaced between segments faster and slowly
- Based on emotion or area (eg Sprint to the next lampost
- No seconds or certain distances are required
- Too good for both outdoors and treadways
- Improves aerobic and anaerobic energy systems
Think of the fact that the installed speed to build aerobic and anaerobic capacity is fastened.
How do the “big” classes enhance performance
Sarlavae training can encourage aerobotic (oxidiciary) and anehyobic (glycolitic and ATP-PC) energy systems. These two-way activation makes it useful for sports that requires frequent change such as sports, basketball or rugby.
The advantages of the “Sarthe” training are:
- Exceeded TailYour body can use the maximum oxygen during the exercise
- Improved lactationallows you to act with less fatigue
- Enhanced Economics and use of fuel
- Mental flexibility for the attention change of the competition
№ 1: Endiness and speed
A study by Bashir & Hijam (2017), as well as the topic “Big Education” significantly improved the speed and endurance, not only to significantly improve the activities of elites.
# 2: vo₂max and cardiovascular improvements
According to Reuter and Daws, it was fired in the stage of 70-90 percent, and when the lungs and heart-vascular efficiency improved, especially when used as volleyball and football
# 3: Increased muscle resistance in competitive competitions
The training “Filming” is not useful for beginners – it is also a valuable tool for athletes who aim to improve Musiculation resistance and sabina.
Studied for 2020 The training of training on the mutual residience of “Filet” trainingpublished To studyThe 6-week student “Sen” checked the influence of the “Series” program in “Senior” athletes. Results A Statistically significant improvement in muscle resistanceMeasured through temporary remote action and restore activity.
“Zoom” has significantly improved the resistance of muscles, which is capable of increasing the ability of muscle muscles. – International Journal of Physology and Physical Education, 2020 Link to read
№ 4: Build air conditioner related to competition
The desires rarely occur in even the fastest, especially on the path of road. The unpredictable feature of the competition “Filet” A great tool for reading reading and resettingEspecially up to 5k runner.
This confirms that it is more than more interesting runs – that is a Potential learning method in physiologically They are pushing restrictions for rest and elite runners.
Sample “Startle” training (educator)
Jerk Initial order (endurance focus)
- Heat: 5-10 min Gog
- A moderate rate of 2 minutes running
- 2 minutes run
- 3 min fast speed
- Re-repeat x3
- Cool-down: 10 min pedestrian / running
Jerk Using Visual Crees: Sprint on the tree, run on the next way, then repeat.
Jerk Interim mode (mixed focus)
- Heat: 5-10 min Gog
- 1 minute Sprint, 2 mins jog (x4)
- 2 min, 2 mins jog (x2)
- 3 minutes average, 1 minute run
- Cool: 10 minutes run
Jerk Advanced regulation (speed / power direction)
- Heat: 10 minutes run
- 30s Sprint / 30s mirror (x5)
- 45s Sprint / 45s Jog (X3)
- 1 minute setting up / 1 min jog (x2)
- Cool: 10 minutes run
Jerk Trace or ground-based
- Each hill is sprint
- Restoration on the road
- Make an average movement on flat lands
Why the holiday periods are available in Borselic training
Farmlect training is defined as often free form or unemployedAllow athlete Self-choice and rest What feelings are they based on. However, The remaining periods are still recommended For several reasons:
- Physiological recovery: Slow, even if you don’t stop (active recovery) lets you Heart rate is low, lactationand ATP to fillSo you can push it hard again.
- Target of various energy systems: The formation of Farmletches can include the running “rest” time to highlight clear energy systems:
- ATP-PC (Speed / Power): 30-45s runs between Sprints
- Glycolytic (medium distance): 1-2 mins
- Oxidants (endurance): 60th of Jogs run away away
- Progressive overly load and programming: While reading athletes, the coaches can be actively restored to strengthen the Starkletchian interior or duration of the Starkletch.
So “even if it is a pharmapeutic designed to be flexibleHelps the guide on the weekends Intentional teaching exercise – When used for specific purposes.
Farmletch and Interval Teaching: What is the difference?
| Promote | Run “Filming” | Interval training |
|---|---|---|
| Structure | Loose and intuitive | Pre-defined time or remote intervals |
| Recovery | On the basis of feeling | Time or measured |
| Required equipment | None | Often requires a stop or track |
| Mental focus | Bottom pressure, more playful | High discipline and accuracy |
Tips on creating a large part of pharmis sessions
- Jerk Start with shortening and increase the intensity over time
- Jerk Use music or characters Without watching at intervals of time
- Jerk Include once a week To your program for different and working for work
- Jerk Listen to your body-Festlore, not perfect
Summary: A smart way to practice without pressure
If you want to shake your training, Working is a proven to build speeds, endurance and joy in speed, low stress method. Flexible to scientific and all fitness levels is the best solution to this development without sacrificing freedom.
Remember, you don’t need to just be ready to play your shoes, curiosity, and fast-playing.
Literature
- Bashir, S. and Hajj, B. (2017 years). Compassion and resilction of the FarTechnical training in physical education students. International Journal of Scientific Research and Development5 (2), 142-145.
- Reuter, BH, & Daws, JJ (2016). Program and technique of aerobic endurance programs. Inside: Haff, GG, & Triplett, NT (EDS), Fundamentals of preparation and air conditioning (4 Eds). Human beer.
