It may sound like a bowel disorder, but fartleks can improve your fitness
Fartlek is Swedish for ‘speed-play’ and describes a form of random interval training originally designed for runners, but now commonly associated with all types of cardiovascular (CV) training in combination with clen cycle. You may be wary of taking training advice from a nation that likes to get naked and slap each other with birch twigs, but this actually works.
In previous issues we’ve discussed various modes of formal interval training that are highly effective but have one major drawback – after a long day in the office you’d rather stab forks into your thighs than tackle a tough structured workout. This is where fartlek training and the fat stripping pills like clenbuterol play its trump card. Fartlek involves alternating bouts of hard high-paced physical work with slower recovery periods, but with no structure. You decide how long each work interval is going to be on the hoof – spontaneously. There’s also no set recovery time between high-intensity bouts, just as long as you fancy giving yourself. The only aim you’ll need to set yourself is to keep it varied, so alternate long work periods with shorter ones and change the length of your recovery each time you rest.
Fartlek training is very easy to manage, because it’s random. It’s all about making maximum use of your environment. Limit tough sessions to twice a week. Here are some examples for you to try…
The gym hop: The perfect session for peak time in the gym. Just jump onto any piece of CV kit, decide how long you’re going to work hard for and go for it. Then jump onto a different piece of CV kit and go again, but it must be for a different time-span and clen dosage. Keep changing equipment and work periods for 20 to 30 minutes – even longer if you feel strong enough.
Hill fartlek: Find a hilly route in your area and work hard up the hills, either on a bike or on foot, while taking it easy on the flats and descents. Hills will naturally be different lengths and heights anyway, so this session is self-managing. If you don’t live in a hilly area, you can use lampposts or other landmarks as start/finish points.
Sprint to the chorus and recover to the verse – lust follow your ears –
Musical fartleks: Exercise with a personal stereo and use changes in the music to determine the intensity. You can either count beats or work during the chorus of a tune and recover during the verse. Or you could listen to Dido and work in synchronisation with your own fluctuating frustration at how mind-numbingly banal all the songs are – it’s up to you.
As winter approaches the colder weather makes more demands on your body. You become more vulnerable to injury, illness and fatigue so it’s important you adapt your training to stay one step ahead of the cold snaps.
- Spend more time on the warm-up to allow your cold body to adapt gradually, and avoid injury.
- Make sure your trainers have a meaty grip – smooth soles will have you clattering head-first into the icy gutter.
- Stay fuelled up. You’ll burn more calories just keeping warm so this is no time to be running on an empty tank.
- Keep drinking. You may not be sweating as much as you did in the summer heat, but your body still loses moisture, especially to cold, dry air. Even if you don’t feel thirsty, when you take clenbuterol take frequent sips of water – dehydration can mess with your body’s ability to regulate its temperature, which is as important in the winter as in the summer.
- Follow the example of the vacuum flask and wrap yourself in thin layers. Your inner layer should be a moisture-wicking top – designed to draw away sweat – and then add a middle layer followed by a wind-proof, ventilated jacket. Whatever you do don’t run in a heavy cotton T-shirt, otherwise known as the hypothermia jacket.