How to improve your muscular endurance: advice and training

Muscle endurance refers to the ability of your muscles to contract in a coherent and repetitive way over an prolonged period. Having strong muscle endurance is important for activities such as the race, swimming and bicycle of long distances.

Muscle endurance is necessary to complete daily activities, such as climbing stairs, grocery transport and maintaining good posture. Good muscle endurance can reduce your risk of injury.

Muscle endurance is not the same as muscular strength. Muscle endurance is how long you can do a special activity, such as transporting car grocery stores. Muscle strength is the quantity that you can lift both, like the number of grocery bags that you can transport at the same time.

Muscle endurance training involves working your muscles for an extended period to strengthen tolerance or endurance. Current exercises that strengthen endurance include pumps, boards and squats. You can also build muscle endurance by lifting lighter weights and making more sets. Choose a weight of around 60 to 70% of your maximum.

For example, instead of making three sets of 15 repetitions with a heavier weight, you could aim to make five series of 20 repetitions with a lighter weight. You can always feel a burning sensation in your muscles during the uprising, but you should always be able to complete the sets without significant difficulty.

When you train for endurance, you can also shorten your rest periods. These variables (sets, rehearsals and rest) differ for each person, then experience until you find which combination suit you or work with a certified personal trainer.

Training to increase muscle endurance generally imply body weight exercises or lighter weight lifting with higher repetitions and less rest between sets. If you incorporate the cardio to build endurance, focus on a longer distance at a slower pace or at realization intervals with less rest between the two. Here are some tips for creating training:

• Perform more sets and rehearsals: Doing more repetitions and sets with a lower weight or the use of your body weight can help increase your muscle endurance, especially if you have a shorter rest period between the sets.
• Incorporate endurance exercises: Include exercises like Wall SEST and Plans and hold them for long periods to build endurance. The researchers found that abdominal endurance increased considerably when holding a board as long as possible, five times or more per week.
• Reduce your rest between the sets: Doing more repetitions with less rest between exercises and sets can help build your endurance.
• Include cardio in your training: The combination of your strength exercises with cardio and little rest helps improve your muscle endurance.
• Consider a progressive overload: This training approach allows you to gradually increase your exercise intensity and build muscle endurance.

Remember to include exercises such as triceps dips, mountain climbers, pumps, guards, burs and boards to build muscle endurance when creating your training. The gathering of these exercises in a routine provides total body training; They are simple to complete and can be modified according to your level of physical shape.

Developing training can be difficult, especially for a beginner. Working with a certified personal coach can be useful. In the meantime, below is a four exercise training that you can try at home. If you want to make this training more difficult, add burpees, boards or cardio.

Push ups

Here’s how to make a push-up:

1. Put yourself in a high level position by placing your hands on the width of the shoulders on the ground, the legs extending directly behind you. Your arms must be straight but not locked.
2. Tighten your nucleus and glutes, keeping your neutral pool.
3. Folding your arms, lower your chest to the floor. Your elbows should be tilted about 45 degrees from your body.
4. Push back to return to the starting position.

Triceps dip

Here’s how to make a triceps dip with an exercise bench or a robust chair:

1. Sit on the edge of the bench or chair, placing your hands in both sides of you, about the width of the shoulders. Your feet should be slightly forward and your knees folded.
2. Use your arms to push you and slightly forward so that you plan above the floor, right next to the bench or the chair.
3. Slowly lower your body by leaning over the elbows until your forearms create an angle to 90 degrees.
4. Push upwards to go back to flying position with your straight arms.
5. Repeat as many representatives as you wish.

The wall is

Here’s how to make a wall seated:

1. Stay with your back flat against a wall and your feet with the shoulder width.
2. Take your feet out of the wall, then slowly run in the squat position while keeping your back against the wall.
3. Make sure your hips, knees and ankles are all at a 90-degree angle.
4. Hold this position as long as possible (or until failure).

Mountain climbers

Here’s how to make a mountain climber:

1. Start in a high -level position with your straight arms but not locked.
2. Lift your foot from the ground and lift your knee to your chest.
3. Go back to the starting position and repeat with your other leg.
4. Alternate from front to back, increasing the speed until you reach the desired tempo.

Each training has the injury potential, especially if you do not take precautions or do not deposit beyond your limits. Talk to a health care provider to determine if muscle endurance exercises suit you. Certain additional advice to stay safe and prevent injuries include:

• Listen to your body: Stop if you feel pain during an exercise. Make sure to have time for rest and recovery between your training days.
• Follow the 10%rule: If you change your drive routine, increase your activity by increasing more than 10% per week. If you are normally 15 pumps and want to switch to 25 pumps, try to make 17 the first week, then 19, then 21, etc.
• Strive balance: Vary your training sessions to include cardio, strength training and flexibility exercises. Doing something different daily can reduce boredom and reduce the probability of injury.
• Avoid holding your breath: When you do body weight exercises, exhale when you move and inspire while you relax.
• Consider planning with a personal coach: Meeting a certified personal trainer or attending a group fitness course in a local gymnasium or a leisure center can help you learn an appropriate form, which helps prevent injuries.

Muscle endurance tests generally involve doing a specific exercise, such as pumps, sitting sites or squats, until you can no longer maintain an appropriate form or continue the exercise:

• Push-up test: Measure your upper body endurance, including your chest, shoulders and arms.
  Repel test: Evaluates the muscular endurance of your abdominal muscles and hip flexors.
  Squat test: Measures the endurance of your flexor muscles and knee extensors.

Muscle endurance is the capacity of the muscles to perform an exercise or an activity for a prolonged period without tiring.

Exercises that strengthen muscle endurance include pumps, boards and squats. Try to do them longer than you would normally build the tolerance of your muscles. Lighter weight lifting with more series and rehearsals can also help improve muscle endurance.

If you are looking to build your muscle endurance, plan to meet a certified personal coach to get advice.