One of the effective methods of endurance training: Fatlake training method

Fatlake training method (A medium- and long-distance running training method that alternates between acceleration running and jogging) is one of the effective methods of endurance training.

　　Fartlek training originated in the 1930s and was founded by Swedish coach Gusta Hommier. In Swedish, fart refers to speed. Lek represents game. The addition means speed game. The original intention of creating it is to get rid of boring daily training and provide a special intermittent training form. But in fact, Fartlek training is very different from interval training. Intermittent training stipulates the distance of running, specific completion and rest time. Fartlek training usually only gives athletes a specific distance indicator, such as completing a 10-kilometer run. As long as the athlete can meet the indicator, how to run, how to choose a route and arrange physical strength, the time to complete is all based on the athlete's feelings. Let's decide.

　　Fatlek's essence is to insert a series of accelerated runs of uncertain times and distances, repeated running and even rapid sprints in the running, so that they alternate with jogging or walking. Athletes can decide the time and distance of acceleration and relaxation based on their own feelings. Fatlek's requirements for training are relatively casual, and they mainly choose to be in places with fresh air, such as suburbs, parks, woods, and mountains. Now, many people have many misunderstandings about Fatlek training. For some athletes, Fatlek has become a training method that can cause them to leave track and field fields and run in natural environments such as forests or beaches. However, it is not forgotten that, like other training methods, Fatlek should have its specific goals.

　　Fatlek training is famous for simultaneously emphasizing aerobic and anaerobic energy metabolism, which allows The recovery of the speed of change at will is determined by the individual supervisor's feelings, rather than by objective data, such as heart rate. It is not as strict and precise as interval training, and can allow practitioners to enjoy the entire training process, thereby further eliminating the possibility of overtraining. In the formation stage of the Fatelake training system, famous players such as G·Higer and A·Anderson who broke world records such as 800 meters, 1,500 meters, 1 mile, 2 miles were created, which promoted the significant improvement of the performance of medium and long-distance running. Over time, Fatelake quickly became a popular practice method. It can stimulate the interest and motivation of runners, effectively regulate the mood and mood of runners, and improve their enthusiasm for exercise.

　　In essence, it refers to the alternation of accelerated running and jogging during the running. It is a method of arbitrary speed. Its training method is mainly to use natural environments such as fields, woods, sand, etc. to practice walking, jogging, and running fast; athletes can decide the time and distance to accelerate and relax according to their own feelings. The characteristic of this training is to use the natural environment and playful mentality to relax athletes. It is typical to increase the speed until they reach a tree, intersection or the other side of the field; when you feel relaxed, you can increase the running speed. The advantage of this kind of running is: in military training or endurance competition, when there is a chance to catch up with your competitors, you can reserve energy for your body. In essence, it is like lowering your body from the fifth gear to the fourth gear and the third gear, and providing physical energy reserves when accelerating.

　　When you run or walk, use ten minutes as a period of exercise intervals, and strive to speed up the speed in the last two minutes. The effect of this sprint will promote your body's metabolic function.

　　Hormore created a long-distance running training method called "Fatlek" or "speed game" in the late 1930s. This method consists of continuous running and intermittent running, with a route of 5 kilometers of forest trails. The distances of each interval run vary, and each training session is There are specific goals.

Today, there are many misunderstandings about the Fatelake training method. For experienced athletes, Fatelake running has become a training method that can get them out of track and field and run in natural environments such as golf courses, forests or even beaches. However, it is not forgotten that, like other training methods, Fatelake running should have its own specific goals. Therefore, athletes should know clearly what the training class is about.

　If possible, Fatlake training should be conducted in informal fields. Parks or golf courses are probably the easiest place to find, but for most athletes living in cities and often train on roads or suburban roads, training in forests or beaches is a way to increase interest.

For young athletes, Fatlake running is an excellent group training form. Everyone in the group can follow their own special training Practice tasks to schedule running speed and distance. People in the same group should run together, and no one should leave the athletes with the worst physical strength in this group.

　　The following examples are introduced to the Fatelake running training course arranged for well-trained athletes to increase the maximum oxygen consumption.

　　l·Easy running preparation activities and stretching exercises. 10-15 minutes

　　2·Running jogging for 5 minutes.

　　3·Restorative jogging for 1-2 minutes.

　　4·10X 45 seconds of interval running, the rest interval is 20-30 seconds per run.

　　5·Relaxation run for 10-15 minutes is used as a relaxation exercise.

　It should be pointed out that athletes should have a heart rhythm of more than 170 times per minute when working.