How can continuous training be used

A modified continuous training plan of a few minutes of walking followed by 10 to 12 minutes of light jogging, then another few minutes' walk to cool down is often the best way to start getting into shape. Warming up and cooling down is important in all workouts, but is especially crucial for beginners. When the heart is ramping up to its peak condition, allowing time to ease in and ease out can help prevent muscle injury and shortness of breath.

For most athletes, a two-minute warm up and cool down is sufficient, no matter how long the exercise session. One of the biggest benefits of a continuous exercise plan is the slow but steady improvement most athletes see over time.

Someone who may only be able to jog for eight minutes at the start may find, after enough weeks or months have passed, that 12 minutes is achievable. Before long, 20 or even 30 minutes may become normal. Usually at least three or four workouts per week are required to see improvement. Continuous training can also help establish what is called a "fitness base," a foundation of exercise that athletes can depend on for further training.

A person who knows he or she can comfortably jog for 45 minutes will be able to use that amount of time as a window for speed intervals or more intensive workouts later on. When the body is conditioned to keep moving for certain durations, it can adapt to filling those periods with different, more strenuous activities. In addition to helping athletes build up their endurance, continuous training can help people lose weight and improve their cardiovascular strength.

Involves low-intensity exercise for long periods of time without a rest or break. Fartlek is a Swedish word for speed play and is a form of continuous training during which the speed or terrain of the activity is varied so that both aerobic and anaerobic energy systems are stressed.

This could involve periods of sprinting, jogging or walking or could include uphill, downhill and flat running. Due to the nature of the different intensities, this type of training is useful for improving cardiovascular fitness, muscular endurance, speed, recovery times and lactate threshold the amount of lactate acid you can tolerate.

This is often a more demanding form of training compared to continuous training due to the higher intensities. Example of fartlek training sessions:. Involves periods of exercise or work followed by periods of rest.

It is effective at improving cardiovascular fitness, muscular endurance, speed, recovery times and lactate threshold. Typically, interval training involves a work-rest ratio of , for example, exercising for 30 seconds, resting for one minute. The length of work periods and rest is dependent on your intended outcome.

An example interval training workout:. This involves a series of exercises, known as stations, being performed one after the other. Typically circuit training involves stations performed for a certain number of repetitions or time. When planning a circuit it is important to vary the muscle group you work and think about the number of repetitions or time spent on each station.

A circuit can be designed to develop any aspect of fitness but tends to be used for general body conditioning. Skip to content. Training methods to improve speed, strength, and power The following types of training improve speed, strength and power: Resistance training weight training This training method improves strength, power or muscular endurance.

Squat Chest press Lunge Bent over row Shoulder press Bicep curl Leg extension Plyometric training Plyometric training is used to increase power strength x speed and strength, this translates to higher jumps and faster sprint times. Read more on plyometric training Training methods to improve cardiovascular fitness and muscular endurance Continuous training Involves low-intensity exercise for long periods of time without a rest or break. Fartlek training Fartlek is a Swedish word for speed play and is a form of continuous training during which the speed or terrain of the activity is varied so that both aerobic and anaerobic energy systems are stressed.

Example of fartlek training sessions: 5-minute jog to warm up Sprint for 30 seconds Jog for 90 seconds Run approx. An example interval training workout: 30 seconds hard 1-minute active res Complete 10 rounds Circuit training This involves a series of exercises, known as stations, being performed one after the other.

An example training session Complete the following exercises for 40 seconds with 20 seconds rest. Related Posts. We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. Fartlek means 'speed play'. Interval training can develop strength, speed, muscular endurance and cardiovascular endurance. Circuit training can develop strength, speed, agility, muscular endurance or cardiovascular stamina.

Weight training develops strength and muscular endurance. Plyometric training develops power. Different training methods Specific training methods are used to bring about specific outcomes and even the timing and order of when to use each training method can be planned to the finest detail. Continuous training develops cardiovascular fitness A minimum of 20 minutes sub-maximal work steady rate, lower intensity. Swimming, running, cycling, walking or a combination of these disciplines.

A distance runner or triathlete would use continuous training. A form of continuous training. Changes in speed, incline and terrain are used to provide changes in exercise intensity. Aerobic and anaerobic work can be done in the quantities that suit the performer and it is more varied than continuous training.

Footballers, tennis and hockey players would use fartlek training. Interval training can develop strength, speed, muscular endurance and cardiovascular endurance Periods of work interspersed with periods of rest.