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What is endurance? Explain different methods of endurance to improve sports performance.

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Endurance: "Endurance is the ability to do sports movements, with desired quality and speed, under conditions of fatigue." According to Martin "It is the ability to resist fatigue."

Methods of endurance development: There are three methods of developing endurance:

(a) Continuous method 

(b) Fartlek training method 

(c) Interval training method

Interval training method: It is widely used for the development of speed and endurance. This method is based on tire principle "effort and recovery". This means during training, the recovery of athlete between specified workouts, some  recovery period or interval is given. The pulse rate increases, blood pressure also increases. The heartbeat ranges from 170 to 180 beats per minute. In 400 metres race. for example, the athlete runs 300 mts. with maximum speed and 100 metres slow jog with combination of walk and again gets ready for next repetition. 

Continuous method: This method consists of long distance running without break or recovery or pause. This method is further divided into following parts: Slow continuous method and Fast continuous method and Variable pace method. 

(a) Slow continuous method: It consists of long distance running slowly without any break or pause with low intensity. 

For example: cross country runs. The heart rate remains between 140 and 160 beats per minute. Duration is from 30 minutes to 2 hours or even more. 

Fast continuous method: In this method intensity is higher but it requires less time. The duration is up to 20 minutes continuous without any break. The heart rate reaches 160-180 heats per minute. Fast pace method is effective for improving amount of oxygen consumed by the working muscles, heart and lungs. 

Example: Aerobics. 

Variable pace method: It is a combination of above methods. The activity is done continuously but the pace is changed. This can be done from 15 minutes to 60 minutes and the heart rate should remain under 140-180 beats per minute. 

Example: Fartlek training.

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