If you’re at the gym or have the equipment at home, weight training is very effective. There are many different types of training that help you build muscular endurance in both your lower body and upper body. So once a particular exercise routine becomes easy, increase the reps or amount of time you hold a position, or reduce your rest time between sets to keep stretching your body’s limits.Īim to do your muscular endurance exercises two to three times a week, giving each muscle group at least 24 hours to rest between workouts.īest Types of Exercise to Improve Muscle Endurance To continue building muscle endurance, your training program needs to keep challenging your muscles. So instead of squatting for 1 minute, you could hold the position for 2 minutes. You can increase the length of time you hold a contraction - this is known as isometric hold time.Lighter weights will allow you to keep going for longer. Note that if you’re using weights as part of your exercise program, you also need to reduce the amount of weight you’re lifting, or you’ll tire before you can complete your extra reps. For example, if you normally do 3 sets of 12 reps during your workout, try changing that to 2 sets of 20 reps with a short rest period in between. You can increase the number of repetitions you do of any given exercise.There are a couple of different ways to approach this: To improve muscular endurance, you need to increase the amount of time a specific muscle or group of muscles is contracted - and you need to do this to failure in other words, until you can’t complete that last rep. Muscular endurance training also has other benefits, even for non-athletes, like improving your posture and reducing the risk of cardiovascular disease. Aerobic exercise helps to build this capacity.įor athletes or anyone focused on physical fitness, studies show that muscular endurance exercises increase the aerobic capacity of muscles, help to optimize performance, and reduce the risk of injury. The cardiorespiratory element refers to how efficiently your lungs and heart get oxygen to your muscles to keep you going during exercise. Muscular strength helps you exert more force - or lift more weight - with a given muscle, whereas muscular endurance helps you do more repetitions of a movement to exercise that muscle.Īthletes need both these types of strength, as well as cardiorespiratory endurance (or cardiovascular endurance). There’s a difference between building muscular strength and improving muscular endurance. When you build your muscular endurance, your body more easily performs these kinds of movements time after time. Muscular endurance is the ability of a muscle to hold a contraction or to repeatedly perform a particular set of movements over an extended period of time.įor example, if you’re going for a long ride, running a long-distance endurance race, packing up your house to move, or rocking your child to sleep, your muscles are performing the same repetitive movements many times over. We’ll also look at some ways to improve muscular endurance so you can live your best life, whether on the track, in the gym, or in your backyard. Let’s explore what muscular endurance is and why you need it. It provides important functional support for daily physical activity, even if you simply want to carry your groceries up a flight of stairs or play with your kids. Whether you’re a long-distance athlete, bodybuilder, mom, or ordinary Joe, you need a certain amount of muscular endurance.
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