Muscular endurance can be described as the ability of a particular muscle (or group of muscles) to exert force repetitively and consistently, for an extended period of time. When you build muscular endurance you’ll be able to do various different physical tasks for a much longer period of time. Building muscular endurance requires properly training all of the endurance components of the muscle fibers in a targeted way. You can actually manipulate various training variables so as to target the muscles for endurance. Here are the 5 best tips to build your muscular endurance;
When your goal is to build muscular endurance, you should try and stick to the lower weights and then perform high repetitions; this doesn’t mean that the weights should be easy to lift or effortless. High repetitions basically means that you need to be able to lift those weights at least twelve times, but no more than sixteen times. If you are able to easily lift the weights more than 16 times, then you should increase the weights til you feel tired/fatigued at a point between twelve and sixteen repetitions. Let your muscles rest for about 30 seconds between every set, and then perform 2 – 3 sets of exercises. You can use free weights or machines to build your muscular endurance
Body Weight Exercises
These are the exercises which use your own body’s weight instead of the added weights. Body weight exercises will help build your muscular endurance, and also test your overall progress over time basically depending on just how many you are able to perform every day. For instance, if you are able to perform 12 more push ups than the previous day, and 20 more push ups than the week before, your muscular endurance is improving. Some of the common examples of body weight exercises include; sit ups, push ups, chair dips, pull ups heel raises and lunges.
Aerobic activities help increase your muscular endurance and your cardio respiratory endurance. Even a simple aerobic activity like taking a short 10 minute walk involves you lifting and lowering each one of your legs many times. Such movements consist of repeated contractions, which help build your muscular endurance. Some of the common aerobic exercises you can perform include; cycling, running, jump roping, and swimming.
Circuit or interval training is a great method of building your muscular endurance, and challenging your body. This training method rotates between quick aerobic movements and slow weight training movements. For instance, you can start your training routine with some simple 3 minute aerobic exercises, and then immediately follow up with some weight lifting activities. You can then switch right back to aerobics, and then some more weight training. You will need to repeat the sequence throughout your routine. Circuits/intervals can be short, but should last for about 20 minutes without any rest. Each circuit needs to be repeated 3 to 4 times.
If you want to build your muscular endurance, you should train or exercise on a regular basis. Work on finishing a minimum of 12 reps, taking just a short rest between each set, and repeating 3 sets on every major muscle group. Remember to vary your routines. If you do the same exercises every day, you’ll eventually get to a point where you’re no longer really benefiting from your exercise routine. This is because of the body’s ability to easily adapt and predict what you’ll be doing. For you to get the best results from you routines, you need to choose different activities which work on different muscle groups in the body.
About Author: Brandon Cox is the founder of StayHunting, who is passionate about all things of hunting and fitness. Through his hunting website, he would like to share tips & tricks, finest tech that will excite all of the intricacies of hunting whether you be an amateur or a professional. Life is an experiment, pick up your backpack and go hunt!