Continuous develops aerobic fitness and endurance like the anaerobic threshold and aerobic capacity and develops muscular endurance. It is usually only classed as continuous training if the activity lasts for 20 minutes or more. It is a good form of training for sports that require a good aerobic base - soccer, tennis, basketball, football, and boxing Studies have shown that continuous training results in greater heart rate reduction during performance of sub-maximal exercise. (compared to interval training) The intensity has to work the cardio- respiratory system but must be light enough so it can continue for 30 minutes plus. The intensity should be 75-80% maximum heart rate or about 70% VO2max. Starting off with light, continuous type exercise is something most professional athletes do at the start of each season, before they begin interval training. It's part of nearly every training program. Continuous endurance training can take many forms... swimming, cycling, running etc. To make it harder, the duration is increased not the intensity.
To be effective:
Frequency3 x week
-less demanding on the body as it is less intense and less stressful than anaerobic training -provides cardiovascular benefits as well as fitness benefits -lower risk of injury than in interval training
One concern with continuous training is that it can lead to muscle and joint injury because of continuous skeletal impact.
Continuous training can be divided into 2 types and one variation: 1. Slow training- low intensity, 70% MHR, duration- minimum 30-45mins. Objective is distance not speed. It...