Continuous Training is a form of exercise that is performed at a continuous intensity throughout and doesn't involve any rest periods. Continuous training typically involves aerobic activities such as running, cycling, swimming, and rowing. Continuous training can be performed at low, moderate, or high
exercise intensities,
and is often contrasted with
interval training, often called high-intensity interval training. Some training regimens, such as
Fartlek, combine both continuous and interval approaches.
Exercise modes noted as suitable for continuous training include indoor and outdoor
cycling
Cycling, also known as bicycling or biking, is the activity of riding a bicycle or other types of pedal-driven human-powered vehicles such as balance bikes, unicycles, tricycles, and quadricycles. Cycling is practised around the world fo ...
,
jogging,
running
Running is a method of terrestrial locomotion by which humans and other animals move quickly on foot. Running is a gait with an aerial phase in which all feet are above the ground (though there are exceptions). This is in contrast to walkin ...
,
walking
Walking (also known as ambulation) is one of the main gaits of terrestrial locomotion among legged animals. Walking is typically slower than running and other gaits. Walking is defined as an " inverted pendulum" gait in which the body vaults o ...
,
rowing,
stair climbing, simulated
climbing,
Nordic skiing,
elliptical training,
aerobic riding, aerobic
dancing, bench
step aerobics,
hiking,
in-line skating,
rope skipping,
swimming
Swimming is the self-propulsion of a person through water, such as saltwater or freshwater environments, usually for recreation, sport, exercise, or survival. Swimmers achieve locomotion by coordinating limb and body movements to achieve hydrody ...
, and
water aerobics.
Exercise intensities
As the below examples illustrate, exercise intensity is measured in different ways and is defined inconsistently across studies. Forms of continuous exercise may be performed at multiple intensities for different health benefits; for example,
long slow distance
Long slow distance (LSD) is a form of aerobic endurance training used in sports including running, rowing, skiing and cycling.Burke, Ed and Ed Pavalka. 2000. ''The complete book of long-distance cycling: build the strength, skills, and confiden ...
training can be performed at low or moderate intensities.
Low-intensity
Examples of low-intensity continuous exercise protocols include:
* 30% of
peak power output for 60 minutes (cycling and football).
Moderate-intensity
Definitions of moderate intensity continuous exercise include:
* 70-75% maximum
heart rate
Heart rate is the frequency of the cardiac cycle, heartbeat measured by the number of contractions of the heart per minute (''beats per minute'', or bpm). The heart rate varies according to the body's Human body, physical needs, including the nee ...
for 50 minutes.
* 60-65%
VO2max for 30 minutes.
* 65% of peak power output for 40 minutes.
High-intensity
Examples of high-intensity continuous training protocols include:
* 100% of peak power output until exhaustion (cycling).
* 80% of peak power output for 45 minutes (cycling).
External links
*
Long slow distance
Long slow distance (LSD) is a form of aerobic endurance training used in sports including running, rowing, skiing and cycling.Burke, Ed and Ed Pavalka. 2000. ''The complete book of long-distance cycling: build the strength, skills, and confiden ...
References
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Physical exercise