Upper Body Strengthening Audio Workout Program Level 2 and Fartlek Training Methodology

Author

Brandon
September 27, 2024

Happy Friday!

Welcome back to the Tactile Training Newsletter. Today, we’re going to learn about a 1930’s running technique called the Fartlek, and ways you can include it in your training. We also have our weekly fitness challenge, and the next progression to our upper body audio workout program! If you find this newsletter valuable, please share it with a friend.

Cardiovascular Training: How the Fartlek Can Help You Run Faster

  • As an athlete who played football and rugby the first twenty some years of life, being fast was very important. In my pursuit of speed, I believed that the only ways to get faster were to run more frequently and lift heavier weights. In my junior year of high school I was introduced to Fartlek Training by my rugby coach from Whales.

  • Fartlek, which means “Speed Play” in Swedish, was created in the 1930’s by Swedish Olympian, Gösta Holmér. Fartlek Training is a combination of continuous training and interval training. It involves alternating between faster and slower running and is less structured than traditional interval training, making it easily adaptable for various types of exercise.

  • Fartlek is popular given it's simple and flexible, and has no specific rules to follow. You can adjust pace, interval length, and total distance to suit your needs throughout the run. My favorite way to complete fartlek runs is to set a low tempo run that is easy for me to maintain and then introduce sprints of varying speeds and durations, recovering between rounds based on how I feel in the moment.

  • The best part about Fartlek training is that it is highly adaptable. If you prefer walking on a treadmill, you can adjust your pace to a brisk walk or instead adjust the incline of the treadmill. The options are endless. The key is to play with your tempo, intensity, and duration throughout.

Here are some additional recommendations to help you try out Fartlek Training:

  1. Perform a proper warm-up before starting

    • Stretch out those tight muscles, make sure you have proper footwear on, and are properly hydrated.

  2. Alternate Speed or Intensity:

    • Alternate your pace, incline, or intensity (depending on the modality of exercise you are performing).

    • You can use time, landmarks, how your feel, or anything else to signal when to start and stop a higher intensity interval.

  3. Vary Your Level of Effort:

    • You can mix and match high intensity and short durations with long periods of recovery or low intensity efforts for longer durations with shortened recovery time for a wide range of training possibilities.

  4. Listen to your body:

    • Don’t over do it. Return to a higher intensity interval when your body is ready. Fartlek’s put you in the driver seat, not some arbitrary timer or trainer telling you its time to sprint.

  5. Train for Your Goals and Keep a Training Log

    • Consider your fitness goals and craft your Fartlek around that.

    • Record your workouts and keep notes you can build on.

  6. Have Fun:

    • Fartlek literally means, “Speed Play.” Remember to keep it light and fun while you get a great workout in.

If you’d like additional help learning how to use Fartlek Training; respond to this email and we can connect!

Weekly Challenge: Complete the Level Two Upper Body Audio Workout

  • For the upcoming week, your challenge is to complete the Tactile Training Level Two Audio Workout I’ve attached below.

  • This workout is progressive in nature and is level two of three in difficulty. It includes a described exercise library to help you learn the movements and an audio workout where we put the exercises together. Please listen to the audio library to learn the movements before the workout. Next week, I’ll be sharing level level three of the workout series.

  • As always, please consult a physician’s approval before beginning any new exercise program.

Lvl 2 Upper Body Exercise Library.mp49.72 MB • MP4 File
Lvl 2 Upper Body Workout.mp424.84 MB • MP4 File

I would love your feedback and suggestions on the exercise program. If you enjoy it or want to hear different workouts in the future, please respond to this email and let me know!

Accessible Technology: The Google Lookout App

This week’s technology highlight is the Google Lookout app, a versatile tool designed to assist individuals with visual impairments in understanding their surroundings. By leveraging artificial intelligence, Lookout helps users identify objects, read text, and navigate new environments.

Key features of the Google Lookout app include:

  • Object and Scene Recognition: The app can recognize and describe everyday objects and scenes, providing users with detailed information about their environment.

  • Text Recognition: Lookout allows users to capture images of printed text, which it then reads aloud, making it easy to access information on menus, labels, and more.

  • Currency Identification: The app can identify different denominations of currency, helping users manage money with confidence.

  • User-Friendly Design: With a simple interface, Lookout is easy to navigate, allowing users to quickly access the features they need without complications.

If you’d like to learn more or download the app, you can find it on the Google Play Store.

Community Highlight: VisionServe Alliance

This week’s community spotlight is on VisionServe Alliance, an organization dedicated to advancing the well-being of individuals who are blind or visually impaired. Through advocacy, education, and collaboration, VisionServe Alliance works to enhance opportunities for independence and success.

I hope you enjoyed this week’s newsletter! If you have any issues downloading this week’s free audio workout program, have suggestions for future newsletters or simply want to connect; you can reply to this email or contact me at [email protected]. Until next time!

- Coach Brandon