Muscle Endurance refers to the ability of a specific muscle to exert strength, repeatedly and repeatedly. Muscular endurance training plays a big role in your athletic performance.
Long-distance running is a muscular endurance exercise. During a race, the marathon runner’s body makes the same movement and takes step by step. This requires the muscle to have an advanced level of endurance to avoid injury or extreme fatigue.
But you don’t need to train for the marathon to improve your muscular endurance. For the average person, it can be as simple as push-ups to failure. That means doing one movement more often, fine, until you can’t do it anymore.
And you don’t have to be an athlete to benefit from increasing your muscular endurance. As with other types of muscle endurance exercise, muscle endurance training can increase your energy levels, help you sleep better, and improve your overall health. It can improve your mood, too.
Here are examples of the top five muscle endurance exercises that can help you improve your endurance. These exercises do not require any equipment, you can only do them at home.
5 of The Best Muscle Endurance Exercises
1- Plank exercise
To start, lie on your stomach (so your hips touch the ground) with your legs straight and your upper body supported by your forearms.
Tighten the lower back and shoulder muscles, lift the hips off the floor.
Wait for as long as possible (for periods ranging from 30 to 45 seconds) and then relax.
Do 5 sets for as long as possible.
At the end of Group 5, your arms should be shaking. This is a good sign that you have crossed your limits.
2- Body weight squats
Stand upright with your feet slightly wider than shoulder-width apart, and fingers straight ahead.
Bend your legs and slide the buttock muscle up to the height of your knees. Your legs should form a 90-degree angle when you are down in motion.
When your weight is on your heels, push yourself back in an upright position and squeeze the glutes muscles on the way up.
Do 5 sets of 25 repetitions. Adjust this repeat number if you feel you can do more at the end of each set.
Maintain good shape by keeping your chest and shoulders back. Don’t let your torso get parallel to the ground.
Try a variation on this traditional squat by extending your stance and pointing your toes outward.
This movement targets the inside of the thighs.
3- Walking lunges
Stand up straight with your feet shoulder width apart.
With your right leg, take a big step forward, then drop your body down until your back leg hits the ground.
Push through your front heels and stand up straight.
Repeat the same movement with your left leg.
Do 5 sets of 30 lunges (15 on each leg, per set).
Resist the urge to drop your torso.
Keep your stomach and back straight.
Put your hands and feet on the ground together.
Your hand should be level with your shoulder.
Begin lowering your body to the floor with your elbow bent.
When your chest hits the floor, extend your elbows and return to the starting point.
Focus on keeping your elbows close to your body while in motion.
Do 5 sets of 15 repetitions.
If this movement is difficult for you, start with your weight on your knees rather than your toes.
Lie on your back with your legs bent and feet on the floor. Place your hands under your neck with your elbows sideways.
Tighten your stomach muscles and lift your torso until it touches your thighs. Resist the urge to use momentum, rather than your muscles, to lift your body.
Guide your body downward in a controlled motion to increase muscle utilization.
Do 5 sets of 25 repetitions.
Use a yoga mat to prevent uncomfortable rubbing against the floor.
Improve your Muscle Endurance
You will get better results if you take a daily approach from muscle endurance training to muscle failure. However, do not work on the same muscle group two days in a row. Be sure to switch days. Rest is as important as other exercises.
Set aside 20 to 30 minutes a day where you can exercise. Keep in mind that a long exercise (60 minutes or more) is unnecessary for better results. It depends on the intensity of your training.
It is also important to note that you can improve muscle endurance and overall fitness level by developing simple habits that you can do every day to challenge yourself. These could include:
- Walking up stairs: If you have two muscular legs, use them!
- Walk to work if possible: If this is not possible, challenge yourself to walk to lunch instead of driving a car .. This habit is especially important if the nature of your work requires you to sit behind a desk.
- Use a standing desk: Standing burns more calories than sitting, improves your posture, and encourages a more active work environment.
Tips to increase stamina
Before starting any exercise requiring stamina, the body must be properly hydrated. To reduce muscle cramps and fatigue, get the most adequate amount of potassium and sodium, and drink approximately three cups of water before exercising.
- Consider the performance of warm-up exercises, with reliance on vigorous exercises, such as squatting, jumping, and other exercises that improve the dynamics of the body, and reduce the risk of shock and muscle tension.
- Determine the exercises, the number of repetitions, and the number of rest periods, so you must rest for two minutes between each exercise.
- Wearing good athletic shoes for the feet, to allow increased endurance, and helps to perform better exercise.
- Perform vigorous exercises three times a week, at a rate of 30-40 minutes a day, to allow for increased endurance in tough sports.
- Eating a good diet that contains carbohydrates to replace glycin, which increases the increase in calorie burning, and provides the body with protein, such as beef, chicken, turkey, eggs and their derivatives
- Cycling 2-3 times a week, which helps improve oxygen absorption into the blood and reduce the risk of injuries.
Talk to your doctor
It is always a good idea to speak to your doctor before starting any exercise program, especially if you have not exercised in a while. He or she can give you a guide on other exercises that may work well for you, and give you suggestions about some ways to prevent injury during exercise.