Endurance Training: Why is it Important?Įndurance training refers to exercising to increase strength, endurance, speed and stamina. One to two minutes for high-repetition sets (20 to 25 repetitions or more) and less than a minute for 10 to 15 repetitions.
Short rest periods are ideal for the training exercises that you perform. You might have the urge to drop your torso but try to not give in to it. Walking Lunges Try 5 sets of 15 lunges on each leg while keeping your abdomen upright and your core engaged. Perform 5 sets with 25 repetitions in a controlled motion to maximise your muscle use. Situps Situps are great for working upper body muscles. You can widen your stance and point your toes outward for achieving maximum results. Try to go for 5 sets with 15 reps.īodyweight Squats Perform 5 sets of 25 reps while keeping your chest out, shoulders back and head neutral. Pushups If you find this movement too difficult, start with your weight on your knees rather than your toes. Towards the end when your arms start quivering is your confirmation that you’re indeed pushing your limits. Planks Try 5 reps and try to hold as long as possible. Here are 5 types of exercises that you can include in your exercise program to improve your form. Your training program can be tailored to suit your training level – whether novice to advanced. While not exactly a walk in the park, it’s still not a mission impossible if you really set your mind to increase your endurance.Īn effective muscle endurance program includes a good mix of exercises that put to use one or two limbs or joints. Circuit TrainingĪnother popular one, circuit training is known to help build your local muscular endurance.
The American College of Sports Medicine recommends incorporating lower intensity strength training to improve your endurance.Ī lot of Personal Trainers swear by weight training with moderate to low weights with increased repetitions. Cardio TrainingĪ favourite in the fitness community, this one is considered to be one of the most popular and effective exercises.Ĭardiorespiratory fitness activities like running and cycling help your muscles gear up for endurance and assist in enhancing your cardiovascular endurance. Muscular endurance can be improved by applying multiple fitness styles or even a combination of those into your usual fitness routine. Interested in strength training but not sure where to start or the amount of weight you should lift? Our previous blog about strength training program outlines a fantastic routine for beginners. Strength and power training can also increase the number of fast-twitch muscle fibres that are in charge of defining a particular muscle. The stronger your muscle, the easier and less work it is to go the distance. While muscular endurance is all about how long your muscle performs, muscular strength is about how hard it can perform. Strength training is absolutely vital to improving endurance. Muscular Strength and Muscular EnduranceĪre the two the same? No, but it is important to remember that you need to improve your muscular strength, to complement your endurance. Multiple repetitions of an exercise, whether weight training, resistance training or increasing your cardiovascular endurance with activities like cycling, swimming or running are forms of muscular endurance. If your muscles need to contract in a similar pattern more than once, you are using muscular endurance. What is muscular persistence? Muscular endurance is the ability of your muscle or muscle groups to withstand repeated contractions for an extended period. The sheer fortitude required in pushing the limits of your body when it’s all but screaming at you internally to stop forms the very essence of endurance. Fitness fanatics ubiquitously are aware, and can surely empathise with that moment, when they’ve reached the end of their stamina as they push themselves to try and get in yet another set of bicep curls or triceps extensions or even when they ride their bike a little longer.
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