Methods to Develop Endurance

The following methods are used to develop endurance.

Continuous Training Method:

Continuous training is one of the best methods for improving endurance. In this method of training, an exercise is performed for a long duration without any break. In this method, intensity remains low because the exercise is done for a longer period. Cross country race is the best example of continuous method. In this method, the rate of heartbeat remains in between 140-160 beats per minute. The total duration of the exercise should not be less than 30 minutes. This duration of exercise can be increased according to endurance ability of the sportsperson or athlete.

Continuous training Advantages-

1. It increases glycogen in muscles and liver.

3. It increases the number and size of mitochondria.

4. It also increases the efficiency of heart and lungs.

5. It improves willpower and makes the individual well-determined under the condition of fatigue.

6. It makes the individual self-disciplined and self-confident.

Interval Training Method:

It is a training of heart, through endurance training. If you run, your heart beats at a faster rate. Bikila, the famous athletic coach of Finland, introduced this training method in 1920. He stressed on the importance of rhythm between work and rest in the method, and called it Terrace Training. He was the greatest coach and athlete of his time. He used to run 400 m 10 to 20 times daily instead of running 10 to 20 miles daily, Jetopack also used the same pattern to run 400 m 60 times daily. Then, this training method became the interval training method. Tonney, the German coach says, "When an athlete runs at the speed of 80%, his pulse rate will be 150 to 180. In the rest, the pulse rate should come down 120 to 140. This is the best recovery time for speed endurance." In fact, this training method is based upon "effort and recovery" principle. During interval training, recovery period is given to the athlete after each speedy workout. Recovery period can be adjusted according to the efficiency of athlete. The load can be increased by reducing the recovery period or by increasing the workout. For an athlete of 400 m race, the following examples can be applicable for his training.

1. 400 m race with 80% speed.

2.Walking or jogging until his heart rate comes down to 120 to 140 approximately.

3. 400 m race with 80% speed, The repetitions depend upon the experience or capability of an athlete. Recovery period and workout can be adjusted according to the level of athlete.

Advantages:

1. More workout can be performed in a short duration.

2. It is more beneficial for respiratory and circulatory systems and they can be trained both at the same time.

3. The progress of the athlete can be measured easily.

4. It gives a better result in a short time. It means an athlete achieves his/her peak performance in a short time.

5. Athlete gets a fair judgement easily.

6. Suggestions can be given by a coach to athlete during recovery phase regarding any fault.

7. Patience can be increased in athletes.

Disadvantages

1. Top performance comes before competition and cannot remain up to the competition time.

2. There are more chances of injuries.

3. Regular training can lead to heart diseases.

Fartlek Training Method:

Fartlek training method is used for developing endurance. Gosta Holmer developed Fartlek training in 1937. The word 'fartlek' is a Swedish word means 'speed play'. It is such a training method that blends continuous training with interval training. This training method lays emphasis on both aerobic and anaerobic systems. In this method, pace or Speed is not pre-planned and thus it is left to the discretion of individual, He/she can change his/her speed according to surrounding (hills, rivers, forests, muddy roads, metal roads and grassy grounds). Self-discipline plays a vital role in fartlek training method. The rate of heart beat ranges between 140 to 180 per minute. The duration of training depends upon the experience of athlete but most probably it lasts a minimum of 45 minutes. It can vary from aerobic walking to anaerobic sprinting. This training method is usually linked with running but can comprise with any type of exercise. For performing this training, proper warm-up should be done at the beginning and appropriate cooling down at the end of the training to improve performance and to reduce the chances of injury. An example of this training is given below.

(a) Warm-up, jogging or slow running for 5 to 10 minutes.

(b) Steady, hard speed for 1.5 to 2.5 km.

(c) Recovery, rapid walking for at least 5 minutes.

(d) Start of speed work: easy running between sprints of about 50 to 60 meters repeated until getting a little tired.

(e) Easy running with three or four 'quick steps' now and then.

(f) Full speed uphill for 175 to 200 m.

(g) Fast pace of 1 minute.

(h) The above-mentioned routine is repeated until the total time prescribed on the training schedule has elapsed.

Advantages:

1. It keeps the heart rate up allowing an athlete to get good cardiovascular endurance.

2. It is good for aerobic and anaerobic fitness. That is why it makes an athlete a better sprinter and a better long distance runner.

3. Due to the sprinting intervals, it makes the body versatile.

4. It is flexible in nature.

5. A number of athletes can take part in this training simultaneously.

6. In this training method no equipment is required. Hence, it can be organised without any problem.

7. It can be easily adapted to the athlete's need.

Disadvantages:

1. It is difficult to see how hard the trainee is making efforts.

2. Sometimes the athlete is likely to give up effort.

3. It may cause accidents because it is not pre-planned.

4. An appropriate check on trainees cannot always be maintained.

Don't forget to comment below about your queries.