Cardio exercise

Running (Fartlek)

How to do it

Begin jogging at an easy, conversational pace on a flat or varied route.
Pick a landmark ahead, such as a tree or lamppost, and surge to a hard running effort until reaching it.
Drop back down to the easy jogging pace once the surge segment ends to recover.
Repeat the pattern of surges and easy jogging at unstructured, self-selected intervals throughout the session.
Drive the arms harder during each surge and keep them more relaxed during the easy segments.
Breathe deeply during recovery jogging and settle into a quicker rhythm during each surge.

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises

Biceps FemorisTwo-headed hamstring muscle responsible for knee flexion and hip extension. All Biceps Femoris exercises

CalvesMuscles located at the back of the lower leg, responsible for plantar flexion of the foot. All Calves exercises