3.4.1 Continuous training

• Continuous training involves working at a moderate intensity for a sustained period, usually 30 minutes or more, without breaks
• Which sports are suitable for continuous training?

  Long-distance running, cycling, swimming
• What does continuous training increase the body's ability to use effectively for prolonged activity?

  Oxygen
• Which sports require prolonged cardiovascular endurance and are suitable for continuous training?

  Long-distance running, cycling, swimming
• What are the primary benefits of continuous training emphasized in the text?

  Cardiovascular endurance, fat burning, aerobic fitness
• What is the typical intensity level of continuous training?

  Moderate
• What is the primary fitness benefit of continuous training?

  Cardiovascular endurance
• What intensity is recommended for weight loss during continuous training?

  Moderate
• Continuous training enhances cardiovascular health by improving the heart and lungs' efficiency
• Continuous training burns calories only during exercise and not afterward.

  False
• Compared to interval training, continuous training focuses on sustained effort at a moderate intensity
• Continuous training is effective for enhancing aerobic fitness and stamina
• Continuous training sessions should always include breaks to maintain intensity.

  False
• What two factors should be considered when adapting continuous training to individual needs?

  Fitness level and goals
• Steps to ensure consistency in continuous training

  1️⃣ Regularly schedule training sessions

  2️⃣ Maintain moderate intensity

  3️⃣ Sustain duration of 30+ minutes

  4️⃣ Avoid sporadic training
• Match the metric with its use in monitoring progress:

  Heart Rate ↔️ Ensures training within target zone

  Duration ↔️ Builds cardiovascular endurance

  Distance/Speed ↔️ Tracks improvement in performance
• What is the defining characteristic of continuous training?

  Sustained effort without breaks
• Continuous training enhances fat burning and boosts aerobic fitness
• Improved cardiovascular endurance enhances the heart and lungs' efficiency in delivering oxygen.


  True
• Continuous training is effective for sports requiring prolonged cardiovascular endurance.

  True
• How does continuous training improve cardiovascular endurance?

  Enhances heart and lungs' efficiency
• Continuous training enhances fat burning by burning calories during and after exercise.

  True
• Continuous training enhances fat burning during and after exercise
• Continuous training sessions do not include any breaks
• The recommended intensity for continuous training is usually 60-80% of your maximum heart rate.


  True
• Beginner continuous training sessions should start with shorter durations
• What are three fitness benefits of continuous training?

  Cardiovascular endurance, fat burning, aerobic fitness
• Continuous training enhances the heart and lungs' efficiency in delivering oxygen
• What does continuous training improve in terms of oxygen use?

  Aerobic fitness
• Match the sports with their relevance to continuous training:

  Long-distance running ↔️ Requires sustained cardiovascular effort

  Swimming ↔️ Enhances oxygen efficiency in water
• What is the recommended intensity zone for continuous training as a percentage of maximum heart rate?

  60-80%
• Match the activity with its example continuous training metric:

  Running ↔️ Moderate pace at 70% max HR for 45 minutes

  Cycling ↔️ Steady speed at 65% max HR for 1 hour
• For weight loss goals, continuous training should be performed at a moderate intensity for longer durations
• To monitor progress during continuous training, track metrics such as heart rate, duration, and distance
• During continuous training, staying hydrated by drinking water is essential.
• Continuous training improves cardiovascular endurance.


  True
• An example of a continuous training session is running at a moderate pace for 45 minutes
• Compared to interval training, continuous training focuses on sustained effort at a moderate intensity
• Arrange the benefits of continuous training in order of relevance for a marathon runner:

  1️⃣ Improved cardiovascular endurance

  2️⃣ Boosted aerobic fitness

  3️⃣ Enhanced fat burning
• Continuous training boosts aerobic fitness by increasing the body's ability to use oxygen