July 4, 2022

How to boost muscular endurance: Tips for Amateur Athletes

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We often marvel at people’s ability to run marathons, swim across the English Channel, climb mountains, or hold the bar for more than 10 minutes. And many of us find it difficult to clean several windows at once because our arms get tired. That’s what muscular endurance is for: not only for productive workouts but also for a lot of everyday household activities.

What Is It?

Muscular endurance is the ability of muscles to work for long periods of time. Do not confuse this term with other important aspects of physical fitness: muscular strength, flexibility and balance. Unfortunately, endurance, like strategies for winning with a Cookie Casino Canada login, is often given minimal attention. More often we train strength, lately we pay more and more attention to balance and plasticity. Here is the paradox: just “pumped” stamina can significantly improve all other indicators.

Here are the primary pros:

  • Increasing the efficiency of athletic activities.
  • Improvement of the general quality of life: long walks, long bicycle rides, reduction of fatigue from routine activities, etc.
  • Reduced risk of injury.
  • Improved metabolism.
  • Development of balance.
  • Increased energy levels.
  • Improved quality of sleep.

How to Boost Endurance 

First, a couple of words about the types of muscle fibers. There are two: fast and slow. It’s the slow fibers that can increase the level of endurance. Of course, it’s impossible to isolate absolutely one type of fibers from the others while exercising, but some types of training have a greater effect on one type than on the other. The work of the slow fibers is triggered by aerobic and anaerobic exercise.

The first group includes running, rowing, walking, and swimming. It is recommended to train at a steady medium pace, so that the heart can supply the muscles with the necessary amount of oxygen.

The second group is sprints with their own weight, lifting weights, etc. These exercises should be performed in short, quick thrusts. Such a load develops the ability of muscles to work without sufficient oxygen supply.

The most effective approach involves singling out one muscle, or a specific group you will work on. For example, the glutes or shoulders. Come up with a plan of maximum workout of the chosen area, make it work on the limit of effort. Do the maximum number of reps, increasing their number with each time. Do not expect quick results: you will see the fruits of your efforts in about a month of consistent and regular exercise.

Exercise Examples

  • Plank. Do 4-5 repetitions. Give up only when your hands start to shake obviously.
  • Push-ups. Do 5 sets of 20 times. If it’s difficult, you can do them with your knees bent.
  • Squats. 5 sets of 20 times. Wide standing position, with fingers and toes pointed outward.
  • Lunges with advancement. Five sets of lunges, 15 times for each leg. 

Important Things to Know

  • Muscular endurance training is not a morning exercise routine. You should not perform the same plan every day. The recommended break time is 48 hours.
  • Alternate training in different areas of the body.
  • Don’t forget cardio and strength training – they are equally important.
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