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am / is / are cooking e.g. He is cooking now. An action that happened at an unspecified time in the past. has / have cooked e.g. He has cooked many meals.
An action occurring over time that started in An action occurring over time, in the future, the past and continues into the present. before another action or time in the future.
will have been cooking e.g. He will have been cooking all day by the time she gets home.
e.g. He had been cooking for a long time before e.g. He has been cooking for over an hour. he took lessons.
Perfect [emphasizes action over time that has some end point, usually when another action started or will start]
Past Perfect before already by the time until then/last week/etc. after Past Perfect progressive
Perfect Progressive
[emphasizes continuity from one before point on] for one week/hour/etc. since