1.Continuous Medhod :- in this type of method, the exercise is done for a long duration without taking rest. We do the exercise for a long duration. So the intensity of work is low. The heart rate during the exercise for a sportsman should be between 140-160 beats per minutes. For fast continuous method the heart rate of an athlete should be increased about 175 - 180. Min. Its duration of exercise should be more than 30 minutes. Ex. running walking, cycling, cross-country race etc.
Advantages :
1. Doing work continuously in spite of being tired strengthens the will to work.
2. According to this method increases the red blood cells in muscles.
3. In this method the working efficiency of heart and lungs gets enhanced.
4. In this method Glycogen in muscles and liver gets increased.
5. Player develop self discipline and self confidence. Apart from this their will power also gets enhanced.
2. Interval Method :- This method is very effective for developing endurance for track runners. Intervals are given to the athlete in between the repetition for recovery. The recovery period for athlete varies from person to person. The heart should go up to 18 beat/ min. and when the heart rate comes down to 120-130 beats/ min again the repetitation/ work starts. The training load should be given again after checking the heart rate of the athlete.
Ex. Middle distance race, foot ball, hockey etc.
Advantages :-
1. if an athlete perform these exercise in proper way then it will help to improve the working capacity in short time.
2. This method has a positive effect on both respiratory system and circulatory system.
3. The trainer can observe a players easily. The player in short time can enhance his endurance.
4. The player comes to learn about the effect of his training.
5. If the player mistake in executing the coach/ trainer can give him useful suggestion during recovery time. Thus, the players morale may be boosted.
