Continuous training explained

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. rest intervals. Continuous training can be performed at low, moderate, or high exercise intensities,^[1] 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, elliptical training, aerobic riding, aerobic dancing, bench step aerobics, hiking, in-line skating, rope skipping, swimming, and water aerobics.^[2]

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).^[3]

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.^[4]

High-intensity

Examples of high-intensity continuous training protocols include:

• 100% of peak power output until exhaustion (cycling).^[5]
• 80% of peak power output for 45 minutes (cycling).

External links

• Long slow distance

Notes and References

1. Hansen. D.. Dendale. P.. Jonkers. R. A. M.. Beelen. M.. Manders. R. J. F.. Corluy. R.. Mullens. A.. Berger. J.. Meeusen. R.. van Loon. L. J. C.. Continuous patients. Diabetologia. 2009. 52. 9. 1789–1797. 10.1007/s00125-009-1354-3. 2723667. 19370339.
2. Book: Heyward . Vivian H. . Advanced Fitness Assessment And Exercise Prescription . May 7, 2012 . 5th . 2006 . 1984 . Human Kinetics . Champaign, Illinois . 978-0-7360-5732-5 . 104 . Designing Cardiorespiratory Exercise Programs . https://books.google.com/books?id=4GpPGl-79HgC&pg=PA93.
3. Di Donato. Danielle. West. Daniel. Churchward-Venne. Tyler. Breen. Leigh. Baker. Steven. Phillips. Stuart. Influence of aerobic exercise intensity on myofibrillar and mitochondrial protein synthesis in young men during early and late postexercise recovery. American Journal of Physiology. Endocrinology and Metabolism. 2014. 306. 9. E1025–E1032. 10.1152/ajpendo.00487.2013. 14 June 2015. 4010655. 24595306.
4. Ramos. Joyce. Dalleck. Lance C.. Tjonna. Arnt. Beetham. Kassia. Coombes. Jeff. The Impact of High-Intensity Interval Training Versus Moderate-Intensity Continuous Training on Vascular Function: a Systematic Review and Meta-Analysis. Sports Medicine. 2015. 45. 5. 679–692. 10.1007/s40279-015-0321-z. 25771785. 6918612.
5. Kurti. SP. Smith. JR. Emerson. SR. Castinado. MK. Harms. CA. Absence of Respiratory Muscle Fatigue in High-Intensity Continuous or Interval Cycling Exercise. Journal of Strength and Conditioning Research. 2015. 25932987. 10.1519/JSC.0000000000000974. 29. 11. 3171–6. 34082153.