Continuous Training, also known as continuous exercise or steady state training, is any type of
physical training that involves activity without
rest intervals. 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,
jogging,
running,
walking,
rowing,
stair climbing, simulated
climbing,
Nordic skiing
Nordic skiing encompasses the various types of skiing in which the toe of the ski boot is fixed to the Ski binding, binding in a manner that allows the heel to rise off the ski, unlike alpine skiing, where the boot is attached to the ski from toe ...
,
elliptical training,
aerobic riding, aerobic
dancing, bench
step aerobics
Step aerobics, also known as bench aerobics and step training, is a form of aerobic exercise that involves stepping on and off a small platform.
Step aerobics was studied by physiologists in the 1980s, and in 1990 it swiftly grew in popularity in ...
,
hiking,
in-line skating,
rope skipping
A skipping rope (British English) or jump rope (American English) is a tool used in the sport of skipping/jump rope where one or more participants jump over a rope swung so that it passes under their feet and over their heads. There are multi ...
,
swimming, 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 confidence ...
training can be performed at low or moderate intensities.
Low-intensity
Examples of low-intensity continuous exercise protocols include:
* 30% of
peak power output Peak power output (PPO), also known as "peak work rate" is a common measure of exercise intensity. For example, researchers may ask subjects to complete an incremental exercise test where VO2max is measured while the person cycles at increasingly d ...
for 60 minutes (cycling and football).
Moderate-intensity
Definitions of moderate intensity continuous exercise include:
* 70-75% maximum
heart rate 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 confidence ...
References
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Physical exercise