Whistle sound! 📢 Grab your sneakers and water bottles. Let's dive into the world of training! 🏃‍♀️🏋️‍♂️

• Definition: A type of training where exercise is done without any breaks.
• Intensity: Varies! From low (think of a relaxed jog) to near-maximal (imagine sprinting at your top speed).
  • Low intensities: Can last several hours (like those super long marathon races 🏃‍♂️).
  • High intensities: Last only a few minutes (like a super-charged run when you see your bus leaving 🚌💨).
• Aerobic Adaptations: To gain aerobic benefits, you must meet a minimum threshold intensity.
• Who's it for?
  • Non-Athletes: Especially those with health issues. It's comfy & more doable than intense interval training.
  • Athletes: Depends on their sports & goals.
• Perks & Deets: Historically, this was the go-to for burning fat and upping aerobic endurance. But, research now says interval training might be just as good, if not better! 🧐

Real-world example: Think of a leisurely bike ride through a park. No stops, just constant movement at a pace you're comfy with.

• Definition: Swedish for "speed play". It's like a mix of interval & continuous training.
• Uniqueness: No strict rules! Athletes change the intensity based on how they feel.
• Benefits
  • Uses all energy systems.
  • It's not monotonous; keeps things spicy & fun.
• Drawbacks: Its random nature makes it hard to measure its benefits and to repeat sessions in a consistent way.

Real-world example: Imagine running in a field and suddenly sprinting whenever you feel like it, then slowing down, then picking up the pace again. It's all about how you feel!