Easy work out for training

Keeping a consistent training schedule is the one of the most important things to keeping fit. I train using the Fartlek method which involves running at different speed intervals so being consistent with my exercise routine each week helps with this method of training.
Fartlek training is designed for your heart rate to reach its maximum when you run. You generally start off with a sprint (what we call stride) for a hundred metres, then slow down to a jogging pace for a further 50 metres (cruise control) and then stride again for another hundred metres, continuing this routine for the whole workout, giving yourself breaks between each kilometre for 4-5 kilometres depending on what your body can handle.
Riding a bike or using a rowing machine or any other gym equipment using the Fartlek method (speed intervals) is also recommended. Aim to do this for 2 consecutive days during the week with one 1 day off in between for optimum results.
Swimming is also beneficial. It’s low-impact exercise and helps keeps your heart rate up too. Try swimming for 50 metres at a fast pace and coming back at a slower pace for another 50 metres and include 30 seconds for recovery, then repeat for 10-15 laps depending on your fitness level.
Always remember to keep a consistent training schedule including recovery on your days off especially with Fartlek and wear compression clothing to minimise any swelling, massage and salts baths also help to relieve sore and tired muscular pain.