(1) Isotonic Exercise : Isotonic exercise is done against resistance. A muscle contracts and shortens under a constant load throughout the entire joint range. Isotonic exercises improve the strength, endurance and develop muscle hypertrophy. In Isotonic exercise the weight that can be lifted 10 consecutive times but not more than 10. This is called 10 repetitions maximum. The exercise is done in 3 sets of 10 repetitions each. The advantage of isotonic exercise is the fast recovery of muscle fatigue.
(ii) Fartlek Training Method : Fartlek is a Swedish term which means speed play and has been used by distance runners for years. Fartlek is a form of road running or cross country running in which the runner, usually changes the pace significantly during the run. An advantage of Fartlek is that the athlete can concentrate on feeling the pace and their physical response to it. Fartlek is also beneficial for the average runner.
