Continuous training
Continuous training involves activities where most energy is supplied by the aerobic system. This is the type of training you would have been doing in Phase 1 (eg, going for a 30-60min walk/run). At this stage you should be able to sustain at least 20-90 minutes of activity. Your training intensity should be 65%-80%Hrmax.
Fartlek training
This form of training involves interspersing short bursts of intense/faster work throughout a continuous activity. It is a great way of introducing more intensive work. The difference between this activity and pure continuous work is that there is a deliberate attempt to increase the intensity which causes a temporary build-up of lactic acid.
For example:
- You are completing a 20 minute run. Increase your running speed (sprint) until your heart rate reaches 90%HRmax, then slow down to a jog until it reaches 65%HRmax. Repeat this throughout the run. *These HR zones are only used for this example and can be adjusted to suit each individual.
Interval training
This form of training involves alternating periods of activity and recovery. The advantage of this form of training is that it provides greater amounts of exposure to intensive training without incurring excessive fatigue. Greater recovery will occur if you remain walking or moving throughout. This increases the body's ability to remove lactic acid from the muscles, take it back to the liver, and convert it to energy.
A good way to improve your fitness is to work on a 1:1 or 1:2 work to rest ratio.
For example:
- You are completing a 20 minute training session. After warming up, run hard for 2 minutes then walk for 2 minutes. Complete this 4 times.
or
- You are completing a 20 minute walk. Power walk to the first power pole, then walk slowly to the third, and so on.
You can decrease the rest time or increase the activity during the recovery period, as your fitness improves.
