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How to Improve Muscular Endurance?

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One component of musculoskeletal fitness is muscular endurance. Muscle strength and flexibility are the other two.

Medically reviewed by

Mohammed Wajid

Published At November 25, 2022
Reviewed AtJuly 5, 2023

What Is Muscular Endurance?

Muscular endurance refers to a muscle's ability to contract continuously against a particular movement or resistance. Muscular endurance is used when the muscles must contract in the same way multiple times. Muscular endurance is characterized by the ability to perform multiple repetitions of an exercise, whether weight training, resistance training, or building cardiovascular endurance through activities such as cycling, swimming, or running. Muscle strength and muscle endurance are not the same things. Muscular strength is concerned with the amount of weight that can be lifted. In contrast, muscular endurance involves the number of repetitions performed for a given exercise. A beginner may complete five to ten repitations of pushups, whereas an experienced athlete may complete three sets of 30 pushups without getting tired.

How to Improve Muscular Endurance?

Different training routines or combinations can be incorporated into the regular workout regimen to develop muscular endurance.

Here are a few examples:

1) Cardio training:

It is a popular and efficient workout. Running and cycling are cardiorespiratory fitness activities that help muscles prepare for endurance and improve cardiovascular endurance. Cardiovascular endurance training, sometimes known as cardio, refers to any aerobic activity performed over a long period. Popular activities include running, cycling, walking, jogging, and swimming. One must start slowly if he is new to aerobic exercise. At least twice a week, aim for 20 to 30 minutes of moderate-intensity exercise like swimming laps or jogging. Before raising the intensity, start at a pace one is comfortable with.

2) Strength Training:

To increase endurance, add lower-intensity strength exercises. Weight training with moderate to low weights and increasing repetitions is recommended by many Personal Trainers. The American College of Sports Medicine recommends utilizing light to moderate weight at high repetitions with brief rest times between sets to develop muscle endurance through strength training. This will aid in developing slow-twitch muscle fibers, improving muscular endurance and strength. Pushups, planks, bodyweight squats, situps, and lunges are all examples of muscular endurance exercises. They can be performed anywhere and anytime because they use body weight as resistance. Weight training, on the other hand, can have similar results; for example, a close-grip bench press trains several muscular groups like the chest, triceps, and shoulders, improving upper-body endurance.

3) Circuit training:

Circuit training is another effective option for increasing local muscle endurance. Circuit training is a low-cost, high-intensity endurance workout. According to research, performing upper- and lower-body exercises alternatively to engage different muscle groups improves muscular endurance and strength. In a single session, this fitness program frequently mixes strength training like push ups and kettlebell squats with aerobic training like cycling. As a result, circuit training aids in developing muscular and cardiovascular endurance.

Focus on lifting less weight and completing more reps to avoid being in the hypertrophy target zone. Simulate the actions on game day against resistance if the training is meant for particular sports activity. It is also crucial to avoid taking too long between sets. While the heart rate is high and the muscle tissue is forced to recover faster, one can improve endurance. Always keep rest periods to a minute or less, if possible. Rest between one and two minutes for those wishing to gain muscular strength, but want to stay in the endurance zone.

What Are Muscular Endurance Exercises?

An effective muscle endurance regimen includes many exercises that engage one or two limbs or joints. The training routine can be designed to meet the level of ability, from beginner to advanced.

Here are five different types of exercises one can use to enhance the workout:

  • Planks.

  • Pushups.

  • Bodyweight.

  • Squats.

  • Situps.

  • Walking Lunges.

Short rest periods are ideal for the training exercises that one performs One to two minutes for high-repetition sets and less than a minute for fewer repetitions.

How to Measure Muscular Endurance?

The American College of Sports Medicine recommends assessing the physical endurance when starting a strength-training program. This allows one to remember where one started while also making it easier to track the progress. Pushups are a popular way to assess upper-body muscular endurance. Do as many pushups before breaking the form to complete this exam. This might potentially be a timed challenge to see how many one can do in a minute.

Why Is Muscular Endurance Important?

Enhancing physical performance is the primary benefit of strengthening muscle endurance. The person may be able to swim more laps or do more bicep curls without becoming exhausted. Another significant advantage of muscle endurance is that it reduces the chance of injury, especially in sports and exercise. Furthermore, increased muscular endurance helps one in daily life, as many of our regular motions require a combination of physical endurance and strength. A few examples are walking up flights of stairs, playing fetch with the dog, and riding around the neighborhood.

Conclusion:

Boosting muscular endurance levels gives one a higher quality of life. It has been known for decades that regular aerobic exercise reduces the risk of heart disease, improves mental health, and manages diabetes. Consult with the physiotherapist if one wants to improve muscular endurance and the health and lifestyle.

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Mohammed Wajid
Mohammed Wajid

Physiotherapy

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