ENDURANCE BUILDING METHODS | MEANING OF ENDURANCE

Endurance

ENDURANCE,MEANING OF ENDURANCE

Endurance is the ability to sustain an activity. BARROW and McGee, define endurance as the result of the physiologic capacity of a individual to sustain movement over a period of time. Herre also define endurance as the ability to resist fatigue. IN ALL SPORTS , endurance is directly or indirectly of high importance.

METHODS TO DEVELOP ENDURANCE

1.Continuous Training Method- This method is a best method

Continuous Training Method

to improve endurance. In this training method, A exercise is performed for a long duration without any break. In this method, intensity remain low because because exercise is performed for long time. Cross country is a best example of continuous method. The rate of heart beat is 140-160 beats per minute. The total duration of this exercise should not be less than 30 minutes. This duration of exercise can be increase according to endurance ability of the sports person. 

# ADVANTAGES-

1.It increase glycogen in muscles and liver.

2.It increases the number and size of mitochondria.

3. It also increase the capacity of heart and lungs.

4.It improve the willpower and makes the individual well-determined under the condition of fatigue.

5. It makes the individual self disciplined and self confident.

2.Interval Training Method-It is a training of heart

through endurance training . Bikila, the famous athletic coach of finland, introduced this training method in 1920.This method is based on principle of 'effort and recovery'. During interval training, recovery period is given to athlete after each speedy workout.Recovery period can be adjusted according to the efficiency of athlete . For an athlete of 400m race , the following example can be applicable for his training ..

1.  400m race with 80% speed.

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

3. 400m race with 80% speed.
The repetition depend on the experience and 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 short duration.

2.The progress of athlete can be measured easily.

3.Athlete gets a fair judgement easily.

4.Patience can be increased in athlete.

5.It gives better result in a short time.

# DISADVANTAGES-

1.There are more chance of injuries.

2. Regular training can lead to heart disease.

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

3.FARTLEK TRAINING METHOD- This method is develop by GOSTA HOLMER in 1937. In this method

speed is not pre-planned and thus it is left to the discretion of individual. He/She can change their speed according to the surrounding (hills,rivers,forests,muddy roads,metal roads,grassy grounds).Self discipline plays a vital role in fartlek training method. THe rate of heart beat ranges between 140 to 180 per minutes.For performing this training, proper warm up should be done in beginning and appropriate cooling down at the end of the training to improve performance and to reduce the chances of injury.

# ADVANTAGE-

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

2. Due to the sprinting interval, it makes the body versatile.

3. It is flexible in nature.

4. A number of athlete can take part in this training simultaneously.

5. 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.