What Is Continuous Training?
Continuous training is when low- to mid-intensity exercises are performed for more than 15 minutes without resting intervals. Generally, this type of training is used to prepare the body for longer endurance activities, such as a marathon or triathlon, and allows the body to work from its aerobic energy stores to build muscles. In contrast, interval training allows the body to rest between periods of activity. Some studies have shown that interval training allows the body to sustain activity up to four times longer than continuous training does. Chief benefits of continuous training include burning fat, building muscles, and increasing maximum aerobic potential.
As with all forms of exercise, the primary benefit of continuous training is general health and fitness. There is some debate as to which type of training method is better for endurance event training. Continuous training, however, does provide measurable results for improving endurance even if it is at a slightly lower performance level. It can improve the cardiovascular system, as well.
Most athletes typically should not jump into continuous training since the body needs to be prepared for this kind of activity. Someone who is considering continuous training for aerobic and weight loss benefits usually needs to take the current fitness level of the body into consideration. It generally is recommended that an athlete begin continuously training for 12 to 15 minutes and should add two minutes for every week that the exercise routine is maintained. Increasing the duration of the exercise beyond two minutes can increase the risk of injury. This level of continuous exercise should plateau between 20 and 25 minutes.
Once this level of training has been maintained for six or more months, the athlete usually can then consider increasing training. Greater levels of continuous training are generally reserved for long distance runners, cyclists, and swimmers. The athlete typically should focus on the time he or she is spending doing the activity and not the speed of the exercise. By keeping speeds low, the athlete decreases the chance of injury while building the specific endurance related to his or her sport. When continuously training at this intensity, the athlete must still give the body sufficient time to recover, as well.
Written by Tania Lakey
