Continuous Training, also known as continuous exercise or steady state training, is any type of
physical training
Physical fitness is a state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations and daily activities. Physical fitness is generally achieved through proper nutrition, moderate-vigorous physical ...
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
Interval training is a type of training exercise that involves a series of high-intensity workouts interspersed with rest or relief periods. The high-intensity periods are typically at or close to anaerobic exercise, while the recovery periods inv ...
, often called high-intensity interval training. Some training regimens, such as
Fartlek
Fartlek ( Swedish, "speed play", originally in upper case, now generally in lower case), otherwise known as the ''Swedish natural method'' or simply the ''Swedish method'', is a middle and long distance runner's training approach developed in th ...
, combine both continuous and interval approaches.
Exercise modes noted as suitable for continuous training include indoor and outdoor
cycling
Cycling, also, when on a two-wheeled bicycle, called bicycling or biking, is the use of cycles for transport, recreation, exercise or sport. People engaged in cycling are referred to as "cyclists", "bicyclists", or "bikers". Apart from t ...
,
jogging
Jogging is a form of trotting or running at a slow or leisurely pace. The main intention is to increase physical fitness with less stress on the body than from faster running but more than walking, or to maintain a steady speed for longer periods ...
,
running
Running is a method of terrestrial locomotion allowing humans and other animals to move rapidly on foot. Running is a type of gait characterized by an aerial phase in which all feet are above the ground (though there are exceptions). This is ...
,
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 by an ' inverted pendulum' gait in which the body vaults ...
,
rowing
Rowing is the act of propelling a human-powered watercraft using the sweeping motions of oars to displace water and generate reactional propulsion. Rowing is functionally similar to paddling, but rowing requires oars to be mechanically ...
,
stair climbing, simulated
climbing
Climbing is the activity of using one's hands, feet, or any other part of the body to ascend a steep topographical object that can range from the world's tallest mountains (e.g. the eight thousanders), to small boulders. Climbing is done ...
,
Nordic skiing,
elliptical training,
aerobic riding
Aerobic means "requiring air," in which "air" usually means oxygen.
Aerobic may also refer to
* Aerobic exercise, prolonged exercise of moderate intensity
* Aerobics, a form of aerobic exercise
* Aerobic respiration, the aerobic process of cell ...
, aerobic
dancing
Dance is a performing art form consisting of sequences of movement, either improvised or purposefully selected. This movement has aesthetic and often symbolic value. Dance can be categorized and described by its choreography, by its reperto ...
, bench
step aerobics,
hiking
Hiking is a long, vigorous walk, usually on trails or footpaths in the countryside. Walking for pleasure developed in Europe during the eighteenth century.AMATO, JOSEPH A. "Mind over Foot: Romantic Walking and Rambling." In ''On Foot: A Histor ...
,
in-line skating
Inline skating is a multi-disciplinary sport and can refer to a number of activities practiced using inline skates. Inline skates typically have two to five polyurethane wheels depending on the style of practice, arranged in a single line by a ...
,
rope skipping,
swimming
Swimming is the self-propulsion of a person through water, or other liquid, usually for recreation, sport, exercise, or survival. Locomotion is achieved through coordinated movement of the limbs and the body to achieve hydrodynamic thrust that r ...
, and
water aerobics
Water aerobics (waterobics, aquarobics, aquatic fitness, aquafitness, aquafit) is the performance of aerobic exercise in water such as in a swimming pool. It is done mostly vertically and without swimming typically in waist deep or deeper water. W ...
.
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 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 (or pulse rate) is the frequency of the heartbeat measured by the number of contractions (beats) of the heart per minute (bpm). The heart rate can vary according to the body's physical needs, including the need to absorb oxygen and excr ...
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
References
{{reflist
Physical exercise