Continuous and Interval Training

Continuous training:

Also known as aerobic training is working steadily for extended periods of time without rest time, it is when you work with oxygen in the aerobic zone with 65-70% maximum heart rate. This method of training is mainly used for c.v endurance. The graph I drawn below shows the way your heart reacts to this type of training, it goes up fast in the begining and then is a consistant line across, its in the aerobic working zone.

25 minute run:

Our first continuous training was a 25 minute run, this would help improve our c.v endurance but that was the only fitness component it would train.

Advantages of this type of training were you didn't need specialist equipment or coaching but disadvantages was it only improved one fitness component ( c.v endurance ) and would get tedious so you'd loose interest in wanting to go out and do it.
The type of athletes who would use this method of training would be marathon runners, long distance swimmers, cyclists or rowers.

Cross Fit:

The second type of continuous training we did was cross fit training this was a lot more explosive. We did a course which consisted of 5 burpees which would use our flexibility,explosive strength and co-ordination, then we did 10 swings with a kettle bell which used muscular endurance and strength, next we skipped 15 skips with a rope which used co-ordination and speed and then we did 4 shuttle runs which used c.v endurance and agility when we turned. That would complete 1 lap, the aim was to do as many laps as you could in 15 minutes.

I managed to not stop in both sessions and did 9 complete laps, then 5 burpees and 8 kettle bell swings. Even though the cross fit training was for 10 minutes less it was still harder but gave more of a buzz afterwards. The disadvantages for cross fit training were that you needed specialist equipment and had to be taught techniques to avoid injury such as how to swing the kettledrum. Advantages for it was it worked lots of the fitness components and more variety keeps you interested and you can see if you've improved next time by how many laps you do.
The type of people who would use this method of training would be any type of team sports players such as football,netball,water polo,rugby and people who want to get all round fitter.



Interval Training:
This is when you work for periods of high intensity work interspersed with specific rest periods. This training is mainly used for c.v endurance, muscular endurance and speed endurance. You work above your anaerobic threshold and produce lactic acid which gives a burning feeling in your muscles, chest and lungs. The more you do interval training you develop lactic tolerance to cope with the burning. The graph I drawn below shows your heart response to interval training, your heart rate goes up quickly when your working and goes above your anaerobic threshold and then drops when your having recovery time but still stays in your aerobic work zone.



150m sprint:
The first type of training we did was the more traditional one where we went for 8 x 150m runs with a rest recovery time of 45seconds between each run. This used the components speed to run fast and c.v endurance to be able to keep going. The advantages of this training was it didn't need coaching or specialist equipment but the disadvantages were the same as the continuous run where you'd get bored of doing the same thing over and over.
The type of athletes who would train like this would be sprinters or people who need to do short distances in quick time.



Cross Fit:
The second type of interval training we did was similar to the continuous cross fit. We had to try and do as many laps as we could in 3 minutes of hard work and then we had a 1 minute rest in between, we did this for 5 rounds. One lap consisted of 5 press ups, 10 kettle bell swings which both used strength and muscular endurance, then 15 walking lunges with kettle bells in either hand which used strength, flexibility and muscular endurance then we did 1 wall climb which used co-ordination, speed and c.v endurance. The advantages of this method are it worked more fitness components and had more variety but the disadvantages were you needed equipment and more coaching.



Saying of the day:
" Get comfortable with the uncomfortable "