Continuous training
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Continuous training means the person training is using 60 %-70% of their energy for a long period of time. This method suits long distance runners and joggers because it means that their endurance levels will increase, and it is the way which they would normally compete. Continuous training is a good way for an athlete to build up their cardio-vascular endurance levels. Continuous forms the basis for all other training methods both anaerobic and aerobic.
Continuous training can be broken down into the following sub-divisions that have slightly different effects upon the energy pathways.
• Running at 50 to 60% of max. Heart rate or 20 to 36% of VO2 max. Very easy pace - metabolises fat - aerobic - duration 60 minutes plus. Useful for joggers & ultra-distance runners.
• Running at 60 to 70% of max. Heart rate or 36 to 52% of V02 Max. Slightly faster pace - burns glycogen and fat - aerobic - duration 45 to 90 minutes. Useful for marathon runners. Improves cardiovascular system - capillarisation
• Running at 70 to 80% of max. Heart rate or 52 to 68% of V02 Max. 10km pace - burns glycogen - aerobic - duration 30 to 45 minutes - 10km and marathon runners. Improves cardiovascular system - capillarisation - glycogen burning
• Running at 80 to 90% of max. Heart rate or 68 to 83% of V02 Max. 5km pace - burns glycogen - anaerobic - duration 10 to 20 minutes. Useful for 5km to marathon. Improves cardiovascular system - capillarisation - glycogen burning - lactate tolerance and removal.
• Running at 90 to 100% of max. Heart rate or 83 to 99% of V02 Max. 800/1500m pace - burns glycogen - anaerobic - duration 1 to 5 minutes. Useful for 800 to 5km. Improves glycogen burning - lactate tolerance and removal''
Heart rate training zones (e.g. 70%MHR) are calculated by taking into consideration your Maximum Heart Rate (MHR) and your Resting Heart Rate (RHR).
High-Intensity Continuous Training
Continuous training performed at work intensities equivalent to 85-95% of a person's maximal heart rate. High intensity continuous training is an effective way of developing endurance and, if performed at a sufficiently high intensity, will help develop the appropriate leg speed for competition. However, slower paced training (e.g. LSD or fartlek) should be incorporated into the training programme at least once or twice a week as a relief from the stress of exhaustive, high-intensity continuous training. This is highly untrue for many sports and training in such a way should be closely monitored as the athlete will soon become exhausted.
[edit] Continous Training for Fencing
Aerobic Continuous Training
Start by developing an aerobic base. Aerobic continuous training is recommended to improve the central transport capacity through stimulation of adaptive changes in the heart muscle itself. Studies have shown that continuous training (compared to interval training) results in greater heart rate reduction during performance of sub-maximal exercise.
Training should be at an intensity of approximately 75% of V02 max (volume of oxygen uptake) and involve as large a muscle mass as possible. Cross-country skiing, running, cycling, jogging and swimming are good examples. The mode of training is not critical in terms of specificity to fencing since the training effect on the heart function is, for the most part, transferable to the use of different muscle groups. There is a belief that due to the fine neuromuscular co-ordination required with the fencing specific reflexes, swimming, with the water acting as a form of resistance, can detrimentally effect this co-ordination and the timing of reflexes. If the athlete does decide to use swimming to develop their aerobic base, it would be recommended not to schedule this training prior to a fencing session. After a fencing training session would be more appropriate, or on alternate days to your fencing specific training.
Increasing the duration of the activity rather than the intensity is more important. Increasing duration of aerobic continuous exercise and hence, the total volume of work, yields increasing benefits and enhances ability to perform long-duration work at a high level relative to V02 max by reducing lactic acid production. The Aerofit exercise machine is a system that has almost no resistance and exercises maximal muscle mass.
Developing the benefits of aerobic continuous training requires a frequency of 3 to 4 times per week, thus with the training objective of improvement in the central component of oxygen delivery, aerobic continuous training should be done in the pre-season. Maintaining the gains related to oxygen transport can be achieved through 2 sessions per week. An aerobic continuous maintenance program should continue into the competitive season.
