21.

What is endurance ? Explain the various methods for its development.

Endurance refers to the body’s ability to continue using muscular strength and endure repeated contractions for an extended period of time. It is essential in exercise and when doing heavy tasks as it allows the muscles to perform for long periods of time without becoming tired. There are various methods of its development. Some are as follows :

1.  Continuous Training : Continuous training is a type of sports training that involves activity of moderate intensity with a duration of-more 15 minutes with resting intervals. It is the most common type of training and is for maintaining general health and well being. Generally, this type of training is used to prepare the body for sustained workouts such as marathons and triathlons, but can also be effective for more casual athletes. It allows the body to work from its aerobic energy stores to improve overall fitness and endurance. Chief
   -benefits of continuous training include fat burning, muscle building, and increasing maximum aerobic potential.
2.  Interval training: Interval training involves periods of hard work followed by a timed period of rest, repeated several times in one training session. The periods of hard work are called high intensity activity. Rest can be active (walking, jogging etc) An example of interval training is 10 fast runs over 40 metres, with a two minute rest between each run. Variables to consider during interval training are Distance/duration of activity, Intensity of activity, duration of rest, activity during rest, number of sets, and frequency of training. By varying any of the variables athletes can be progressively overloaded. This form of training also increases fitness levels for people involved in exercise.
3. Fartlek training : Fartlek, which means “speed play” in Swedish, is a training method that blends continuous’ training with interval training. The variable intensity and continuous nature of the exercise. places stress on both the aerobic and anaerobic systems. It differs from traditional interval training in that it is unstructured; intensity and/or speed vary, as the athlete wishes. Fartlek training can be used to improve both the aerobic and anaerobic systems by mixing moderate activity with burst of speed.