Cardiorespiratory; heart and lungs, and their ability to deliver the efficient supply of oxygen to the muscles during periods of sustained activity. The utilisation of continuous training to achieve cardiorespiratory endurance via methods that enhance.
What Continuous Training involves
- Mode – the type of activity
- Frequency – how often the activity
- Duration – the length of activity
- Intensity – then effort of activity
Mode – Aerobic conditioning is the mode that is utilised in continuous training and this is most often incorporated into a training program via the long run. Aerobic development is achieved by elevating the heart rate and maintaining this level for an extended time.
Frequency – To see the benefits of continuous training it is often considered necessary to have at least 3 sessions a week where the heart rate levels are at a certain level to gain the benefits of continuous training. As the athlete develops, this amount is increased. An athlete training at a higher level, can incorporate at least 6 continuous runs into their weekly training and this is where the introduction of morning runs plays a role in the athlete’s training routine.
Duration – In order to achieve development, it is considered that the least amount of continuous training one should do is 20 minutes. In our programs, we initially start with easy runs to achieve this, then increasing the ‘time on feet’ as the athlete develops. During these runs the heart rate needs to be elevated to where the athlete benefits according to their own individual heart rate level. The longer the duration, the more ‘aerobic’ development. The more competitive the athlete, the more focus is placed upon the duration of their aerobic run.
Intensity – out of the MFDI, intensity is the most significant of the four factors associated to aerobic development. This aspect is most important during the early stages of your aerobic development when the intensity needs to match your level of fitness, thereafter adjustments can be made to the workload accordingly.
Due to your heart rate being directly related to exercise intensity and to the consumption of oxygen, it is easier to regulate the workload intensity according to the heart rate. Via the HR we are able to determine whether the pace will be too slow or too fast according to the individual’s heart rate range.
There have been several formulas to identify one’s target training heart rate. Achieving your exact heart rate requires one to exercise to a maximal level while monitoring the heart rate via an electrocardiogram.
Achieving this outside of such a controlled laboratory environment is not that easy and the following article: the Training-Sensitive Zone discusses one of the formulas.
Continuous training is one factor involved in Cardiorespiratory Endurance with the further training methods of Interval Training and Fartlek Training also playing a major role in this important conditioning.
Author: Gavin Doyle
Reference: Principles of Athletic Training
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