We understand that the hunk inside you wants to be a strong, want to do leg press vs squat weight and weighted crunches for abs. But relax, you don’t have to be a leading athlete to develop your muscular endurance and benefit from it. Improving the stamina of your muscles can reshape your energy, your daily routines and the essence of your workouts.
The words “muscular endurance” may sound big and complicated, but the underlying meaning is quite simple. It means that you can perform muscle movements consistently and repetitively over time. It increases your muscular stamina and it comes in handy across a length and breadth of athletic activities, such as tennis, swimming, long-distance running, etc.
What helps in muscular endurance?
You don’t need to train for a marathon or be an athlete to benefit from increasing your muscular endurance. Performing multiple repetitions of an exercise such as running and swimming are examples of muscular endurance, as are. These endurance workouts can be further enhanced by following a certain diet bulking meal plan.
Muscular endurance is the capacity of a muscle to use force against resistance over an interval. If your muscles consequently contract in a similar pattern, then you are using muscular endurance. Many factors contribute to muscular endurance activities, including genetics.
Why should you do Muscular Endurance Activities?
Many top medical institutions and fitness experts recommends that adults should do muscler strengthening activities that are moderate- or high-intensity and involve all major muscle groups on at least two days a week. Doing one movement repetitively, with good form, along with other types of exercises to improve muscular endurance can increase your energy levels, help you sleep better, and improve your overall health. It can even improve your mood.
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Types of Muscular Endurance Training
Wondering what are the different types of muscular endurance? We got you. We all are pretty much aware that physicians and health experts ask us to do aerobic exercises. Muscular Endurance Activities include aerobic fitness workouts such as running, swimming, or cycling which is usually called cardiovascular endurance. It is a common term in strength training definition. Endurance training for these types of cardio activities boosts the energy systems of the body, builds the muscle fibres, and capillaries that can sustain long periods of exercise.
Plan for Muscular Endurance Training
Strength training without weights and machines is a great and easy way to incorporate muscular endurance exercises into your workout routine. Statistics from the National Strength and Conditioning Association made it obvious that resistance training develops muscular endurance as it targets the capacity of a muscle or muscle group to contract frequently over an extensive period.
You can train for muscular endurance with weights or without weights by varying the following principles:
• Load: lower than 70 per cent of one-rep max
• Volume: around two to four sets of 10 of 25 repetitions each
• Rest period: around one minute between sets
Using lighter weights and higher reps are the most common way to build muscular endurance with resistance training. However, to shorten the rest periods between sets you can try super-setting two different exercises.
Exercises to improve muscle endurance
Are you trying to figure out which exercises to perform to improve muscle endurance? Have you gone through several websites and still feel clueless? Well, have no further worries! Below are some of the top recommended exercises to improve your muscular endurance. You do not need any equipment to do them at home. Isn’t that great?
To start, lie flat on your stomach with your hips touching the ground, your legs flat, and upper body propped up by your forearms.
Compress your lower back and shoulder muscles, and raise your hips off the ground. Hold in that position for intervals of 30 to 45 seconds and then relax.
Sets and Reps
• Perform the above rep 5 times with your longest hold possible.
• When your arms quiver at the end of the 5th rep, it indicates that you’re pushing your limits
Start the exercise by standing upright with your feet placed in the right position, slightly wider than shoulder-width apart, and your toes pointed straight ahead.
Flex your legs and lower away your buttocks to the height of your knees. Your legs should form a 90-degree angle when you’re at the bottom of the movement.
Put weight on your heels, pull yourself back upright, and squeeze through your glutes all the way up.
Maintain good torso by keeping your chest out and shoulders back. Try not to let your form become parallel with the ground.
You can do a variation of this squat by widening your posture and pointing your toes outward so that the inside of your thighs are targeted.
Sets and Reps
Perform 5 sets of 25 repetitions. If you feel you can do more at the end of each set, you can do so.
Stand straight and keep your feet shoulder-width apart. Use the right leg to take a large step forward and drop your body down with your back leg touching the ground.
Put thrust through your front heel and stand back straight equally. Do the same movement with your left leg. Make sure you don’t drop your torso and keep the abdomen upright.
Sets and Reps
5 sets of 30 lunges with 15 lunges on each leg, per set.
Start by lying flat on your stomach and force yourself off the ground into a plank position. Keep your body up on your toes and hands, and do not use your forearms gently drop yourself down, allowing your chest to touch the ground. Quickly shove your palms and lift your body back to a plank position.
To make it easy, you can start with your weight on your knees instead of your toes and continue.
Sets and Reps
Perform 5 sets of 15 repetitions
Start by lying on your back flat, with your legs being bent and your feet straight flat on the ground.
Place your both the hands beneath your neck, with your elbows out to both the sides. Clench the stomach muscles and bring your torso up, so that it’s flush with your thighs. Avoid use momentum, instead use muscles, to bring your body up. Control your body down in a guided movement to maximize your muscle use.
Sets and Reps
Perform 5 sets of 25 repetitions.
Benefits of muscular endurance training
Great heart-healthy muscular endurance activities include jogging, cycling, swimming, resistance band chest exercises and brisk walking are essential for maintaining heart health.
Statistics – a long-term study published in a 2014 issue of the Journal of the American College of Cardiology reveals that runners have a 45 per cent lower risk of death from heart disease than their no running peers.
Helps in Weight Loss
Physical activity is the most responsible factor that influences your total caloric expenditure.
Statistics – a survey report in 2013 reported men and women who walked or jogged five days per week, without making any dietary changes, lost up to 9 pounds by the end of 10-11th weeks.
Endurance exercises make you happier and help you to sleep better.
Statistics – in a 2017 Nature and Science of Sleep study found that exercising at a moderate intensity for 150 minutes per week created a positive impact on subjects’ mood and sleep quality.
Researchers discovered that aerobic exercise programs prompt the production of a chemical that prevents age-related decline in brain function.
The American Journal of Epidemiology conducted research and statistics show that muscular endurance activities reduced risk of death from any cause by 23 per cent, regardless of whether that training involved body weight-only or weighted exercises.
Diet Plan for Muscular Endurance Exercises
Nothing compliments muscular endurance more than a proper diet, full of nutrients. Don’t be puzzled, we will share with you some pro tips to remain in the pink of your health. To optimize your muscular endurance activities proper hydration, nourishment with proper supplementation, and warm-ups, all need to be taken into account.
Before you engaging in any muscular endurance activity, keep your body is properly hydrated to avoid the risk of muscle cramps. Drink at least 2 glasses of water before your workout.
Have a well-balanced diet with a significant amount of protein to build muscle tissue. Make sure to consume 1 gram of protein per pound of bodyweight, to ensure you have enough amino acids to rebuild. Your main protein source should come from lean meats such as beef, turkey, chicken, eggs, and Greek yoghurt.
Vigorous muscular endurance activities put a great amount of stress on your body. Reduce the stress levels and deplete the generation of free radicals by consuming colourful fruits and vegetables such as blueberries, raspberries, beets, broccoli, and spinach containing high amounts of anti-oxidants. Eat at least 3 to 6 servings of colourful fruits and vegetables each day to stay healthy.