I knit both ways. I am way looser when doing continental but consistent. It takes some practice; I knit dish towels to practice because they don't have to a specific size and don't have to be beautiful. Having both is great for doing stranded knitting (fair isle). Continental is a bit faster perhaps but I find the major advantage is ergonomic. I use english for lace because I find the yarn flying around if I don't and somehow I can't see the knitting quite well enough.