Post Reports

Want to live longer? Try fartleks.

Feb 17, 2025

Gretchen Reynolds, Exercise columnist for The Washington Post and fitness science expert, introduces the playful concept of 'fartlek' training, highlighting its benefits for enjoyment and efficiency. She explains how varying workout speeds can enhance strength, endurance, and even longevity. Reynolds shares research linking high-intensity workouts to reduced dementia risk, emphasizing that fitness matters more than weight for overall health. She also offers practical tips for integrating fun and effective exercise into busy lives.

22:03

Creator website

Episode guests

Gretchen Reynolds

AI Summary

AI Chapters

Episode notes

Podcast summary created with Snipd AI

Quick takeaways

Fartlek training enhances cardiovascular fitness through enjoyable, adaptable workouts, making it accessible for all fitness levels to benefit from.

Research reveals a strong link between high-intensity exercise like fartlek and improved longevity, emphasizing cardiovascular fitness over weight status for better health.

Deep dives

Understanding Fartlek Training

Fartlek training, a Swedish term meaning 'speed play,' involves alternating periods of increased speed with periods of slower running, walking, or biking. This informal method of interval training is designed to be accessible, allowing participants to pick landmarks as goals to reach at a faster pace before slowing down again. Unlike traditional and structured interval training, which can be daunting and require specific conditions, fartlek can be done anywhere, making it enjoyable and adaptable for various fitness levels. This approach not only makes workouts more entertaining but also effectively boosts cardiovascular fitness without strict guidelines.

Intro

2min

Fun with Fartlek: A Playful Approach to Fitness

9min

The Science of Exercise and Longevity

3min

Exercise: Key to Longevity and Brain Health

5min

Enhancing Endurance through Fun and Practical Workouts

4min

Fartlek is a Swedish term for “speed play.” This informal version of interval training is simple, effective and dare we say … enjoyable? And not just because "fartlek" is fun to say.

Exercise columnist Gretchen Reynolds is here to vouch for this often-overlooked, decades-old practice. Reynolds, who helped popularize the 7-minute workout, has found that a growing body of research points to the benefits of this approach, even in small doses. According to exercise scientists, it can improve strength, endurance and longevity, and may even lower the risk of dementia.

Don’t like to exercise? Try this simple, science-backed trick.

Being in shape is better for longevity than being thin, new study shows

Today’s show was produced by Elana Gordon and mixed by Sam Bair. It was edited by Maggie Penman. Thanks to Anjuman Ali.

Subscribe to The Washington Post here.