The impact of fartlek training on the development of aerobic capacity of women of different age categories

Abstract

Abstract: The article is devoted to the influence of fartlek training on the formation of aerobic capabilities of women of different ages, as well as the analysis of the physiological characteristics of the female body regarding the development of endurance and its adaptive reactions to variable modes of physical exertion. The article aims to investigate the effect of fartlek training on the development of aerobic capabilities of women of different age categories and to determine the effectiveness of this method in increasing the level of physical fitness. Methods. The study included 77 women divided into three age groups: under 35 years (n=35), 36-55 years (n=25), and 56-74 years (n=17). For six months (April-October 2024), participants performed fartlek training three times a week for 45-60 min, which included alternating light-intensity running and accelerations, periodic achievement of 80–90% of max heart rate, and recovery intervals in the form of walking or jogging. The following indicators were used to assess effectiveness: VO₂max (ml/kg/min), resting heart rate (bpm), and Cooper test results (distance in 12 minutes). Results. After the experiment, a significant increase in the average VO₂max values was recorded in all groups: by 17.6% in women under 35 years of age, by 14.8% in the 36-55 group, and by 11.9% in the 56-74 group. Resting heart rate decreased by 8.5%, 7.0%, and 5.9%, respectively, indicating an improvement in the functional state of the cardiovascular system. Cooper test scores also increased: by 15.9%, 13.2%, and 10.1%, respectively. The greatest progress was observed in the younger age group. Conclusions. Regular fartlek training for six months had a positive effect on the development of aerobic capacity in women of all ages, increased endurance, and improved the functional state of the cardiovascular system. The use of training diaries is an effective tool for increasing discipline, monitoring compliance with the load, and objectifying results. The fartlek method can be recommended as an affordable and effective means of recreational physical activity for women of different age categories. Keywords: aerobic capacity, different age categories, fartlek training.