by John YoungYour health is all you’ve got; because without it, accomplishing goals becomes increasingly difficult if not impossible. Getting into shape may seem an overwhelming task; but I am here to tell you that there are well-researched techniques you can use to make fitness gains faster.Fartlek training was created in Sweden in the 1930’s for training running athletes. The name derives from the Swedish words meaning “speed play.” Instead of exercising at a constant pace, you instead exercise at periods of varying intensity; such that you have periods of low-intensity effort in order to recover from high-intensity effort.Fartlek training is similar to interval training; but different in that it is more flexible.Interval training prescribes a given distance and speed; whereas Fartlek training prescribes a given time.As an example, pretend you are on a treadmill. Usually, you walk on the treadmill at 3.8 mph for 30 minutes. To make faster gains in overall capacity; try the following:> 3.8 mph for 5 minutes> 4.5 mph for 1 minute> 3.8 mph for 4 minutes> 4.5 mph for 1 minute> 3.8 mph for 4 minutes> 5.0 mph for 1 minute> 3.8 mph for 4 minutes> 5.0 mph for 1 minute> 3.8 mph for 4 minutesThe foregoing 30-minute aerobic workout burns more calories, gets your body used to higher intensities without the need for those intensities to be sustained for long periods, and allows you to more quickly reach a point where your base rate will be faster than 3.8 mph.No matter your level of fitness, this technique is entirely applicable; just keep the intense periods such that your heart rate doesn’t exceed 90% of max heart rate for your age and (of course) get clearance from your physician before undertaking any exercise program.