Continuous training is one of the best methods for improving endurance. In this method of training, an exercise is performed for a long duration without any break. In this method, intensity remains low because the exercise is done for a longer period. Cross country race is the best example of continuous method. In this method, the rate of heartbeat remains in between 140-160 beats per minute. The total duration of the exercise should not be less than30 minutes. This duration of exercise can be increased according to endurance ability of the sportsperson or athlete.