Continuous Training

Continuous training is when an athlete exercises in a steady aerobic way. It involves low intensity, long duration work without any rest time. So it's when you're exercising continuously. It's used to train for endurance events. Cycling at a slow speed for 30 minutes is one example of continuous training.

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:

Continuous Training

Frequency 3 x week

Intensity 75-80%