What is continuous training?

Continuous training involves performing a bout of activity for an extended period of time, usually longer than 20 minutes without rest. Jogging, swimming, cycling, walking and rowing are examples of activities that would be performed continuously.

 

Benefits of continuous training

Continuous training is perfect for those who have just started training and are looking to lose weight and gain fitness, or for those who are just easing back into training after an injury or a lay off.


Continuous training allows an athlete to gain a fitness base in which you can then train further with high intensity training. It should always be your first step on the road to fitness. This will decrease chances of injury and burn-out.

 

Continuous training will result in a healthier heart and respiratory system. As a result you will also benefit from a lower resting heart rate, a reduced risk of suffering from heart disease, and a general increase in fitness levels. As continuous training is a low intensity, high duration exercise there is a lower risk of injury then that of other high intensity exercises such as repeat sprint training, or short-medium duration athletics (200m - 800m).


So, the benefits of continuous training are:

How much continuous training do i need to do?

To achieve improved aerobic fitness, continuous training requires 3-4 sessions a week. This is possible because of the reduced stress on the body in comparison to anaerobic training methods (high intensity training that does not use oxygen in the release of energy).


If you want to maximise your training even further it is important to note that you must be working in the ‘aerobic training zone’ being between 65 and 85 per cent of the individual’s heart rate max. Heart rate max can be calculated roughly by subtracting your age in years from 220 (eg. An 18 year old would have a predicted max heart rate of 202). You will need to aquire a heart-rate monitor from around $50 to be able to monitor your heart rate during training.


OK so i've mastered continuous training, what next?'

Your road to fitness or general training routines should always be relative to your fitness levels, and varied in accordance to give fatigued muscles rest and underworked muscles a work-out. Here are some suggested methods of training as you take your next step to a healthier lifestyle-


Read More about other Training Methods - Swimming - Yoga




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