Wellness Routines
← Routines

Moderate continuous (MICT)

Compared in the reviewR3 · 42 full-text papers, 27 abstract-only

At least one paper behind this review states what this option was measured against. That is not a ranking, and this option carries no evidence profile of its own.

Requirements it fills
  • continuous moderate
    Cardio & Endurance · 4 papers put it here
How it is performed

  • 40 minutes of continuous exercise at 65-75% of maximal heart rate. Warm-up: 5 minutes at 50-60% of maximal heart rate. Cool-down: 3 minutes at 40-50% of maximal heart rate.

    Victor Hugo Arboleda Serna, Elkin Fernando Arango Vélez, Rubén Gómez Arias, Y. Feito (2016) · Trials · 10.1186/s13063-016-1522-y
    Effects of a high-intensity interval training program versus a moderate-intensity continuous training program on maximal oxygen uptake and blood pressure in healthy adults: study protocol for a randomized controlled trial

  • steady state for 20-60 minutes at intensities eliciting a heart rate response of 55-69% HR max or elevating VO2 to 40-59% of VO2max.

    S. Keating, S. Keating, N. Johnson, G. Mielke, J. Coombes (2017) · Obesity Reviews · 10.1111/obr.12536
    A systematic review and meta‐analysis of interval training versus moderate‐intensity continuous training on body adiposity

  • Performed in a single bout with intensity less than 80% of peak heart rate or aerobic capacity.

    J. Steele, Daniel L Plotkin, Derrick W Van Every et al. (2021) · 10.31236/osf.io/zye8h
    How hard should you train? A meta-analysis of studies comparing body composition changes between interval training and moderate intensity continuous training

  • 25 minutes at 40% Wmax.

    Nicole Olney, Timothy Wertz, Zachary LaPorta, Adam Mora, Jasmine Serbas, T. Astorino (2017) · Journal of Strength and Conditioning Research · 10.1519/JSC.0000000000002154
    Comparison of Acute Physiological and Psychological Responses Between Moderate-Intensity Continuous Exercise and Three Regimes of High-Intensity Interval Training
Dose

Measured in duration — derived from the review's own dose_and_time prose.

Dose and time, as the papers state it

  • 40 min at 65-75% of maximal heart rate, 3 sessions per week, 8 weeks.

    Victor Hugo Arboleda Serna, Elkin Fernando Arango Vélez, Rubén Gómez Arias, Y. Feito (2016) · Trials · 10.1186/s13063-016-1522-y
    Effects of a high-intensity interval training program versus a moderate-intensity continuous training program on maximal oxygen uptake and blood pressure in healthy adults: study protocol for a randomized controlled trial
Equipment

Equipment is a property of the movement and is authored, never derived from the evidence corpus (docs/research/round2/ROUND2_KNOWN_CORRECTIONS.md §1). This option resolves to no catalogue exercise, so nothing has authored it yet.

Level and prerequisites

No row states a level or a prerequisite for this option.

Progression and regression

  • 40 minutes of continuous exercise at 65-75% of maximal heart rate.

    Victor Hugo Arboleda Serna, Elkin Fernando Arango Vélez, Rubén Gómez Arias, Y. Feito (2016) · Trials · 10.1186/s13063-016-1522-y
    Effects of a high-intensity interval training program versus a moderate-intensity continuous training program on maximal oxygen uptake and blood pressure in healthy adults: study protocol for a randomized controlled trial
Who should not do this

The papers behind this option report nothing on contraindications, which is not the same as saying there are none.

Setting, as the studies used it

No row describes the setting.

What the papers compared it with

A paper measuring one option against another does not make the two interchangeable, and it does not say which to choose. These are listed as what the papers did, and nothing here proposes a substitution.

Moderate continuous (MICT)