Before learning about Muscular Endurance Exercises, we must know what Muscle Endurance is. The term endurance refers to the person’s ability to remain active for a long time, including running or lifting weights. Here is an example, if you are a runner and have great endurance, therefore, you will be able to run for a long time without getting tired, or for a swimmer, he can swim for a long time without breaks.
In a nutshell, if someone is having great endurance then he or she will be able to get through a whole practice session or a match without getting much exhausted or you can also say that a person can maintain muscular tension for an extended time.
For the development of your muscle endurance you need to improve the stamina of your muscles which will give you numerous benefits in sports; helps you better compete as well as in your day-to-day life; walking through the three flights of stairs or carrying a heavy bag of groceries. Resistance training exercises are best for the development of muscle endurance. It also helps in the improvement of blood sugar and insulin levels. Most people do not want that bulky look that is obtained by strength training but want muscle endurance.
Benefits of Muscle Endurance Exercises
Muscle endurance exercises are not only important for sports players but also a common person and here are some basic benefits of muscle endurance listed below:
- It helps in the prevention of injuries
- Improves your full-body strength
- Postural benefits like better breathing, back relief, reduced headaches, etc
- You will attain the best overall fitness levels
- It maximizes the performance on fitness tests for sports players and military service members
Muscular Endurance Exercises
There are different muscular endurance exercises for different parts of the body. For example, you will find different muscular endurance activities for your upper body, lower body, legs, or other body parts. Here are some basic muscle endurance exercises which you can easily perform at your home because these exercises do not require any equipment, these are bodyweight exercises.
Plank is an isometric core strength exercise. You have to maintain a push-up position. It helps strengthen your spine, core, lats, quads, glutes, and shoulders. You have to follow the steps given below to do planks properly:
- Firstly, lie flat on your stomach and your hips should touch the ground.
- Keep your legs flat and prop up your upper body with your forearms.
- Then after tightening your lower back and shoulder muscles you have to raise your hips off the ground.
- You have to hold this posture for 30 to 45 seconds and after that, you can take a rest for a minute. This will be one complete rep.
- Do about 5 reps for better results.
If your arms will be quivering after the fifth rep that will indicate that you have done planks correctly. And remember to keep your neck, back, and hips in the same line.
Bodyweight squats are the gateway exercise and one of the best muscular endurance activities. It raises your core temperature. This exercise particularly targets your thighs and hamstrings. If you do it properly then it will also help you to tone your glutes and quads. Here are the following steps that will help you to perform bodyweight squats:
- The first step is to stand upright. Your feet have to be in a position that the space between your feet is a little bit wider than shoulder-width. Also, your toes should be pointed straight ahead.
- Lower yourself down to the height of your knees by leaning forward at your waist and while doing this your arms have to be straight out and your bottom should be pointing outwards. Also, make sure that your knees are well bent and your hips are parallel to the floor.
- Push yourself back upright by using your heels. On the way up your buttock muscles must be squeezing and return to the original position.
For better results do 5 sets of 25 repetitions properly. You have to keep your chest out and shoulders back. Also, take a rest after each set.
Walking lunges is one of the best muscular endurance exercises that increases your flexibility. It helps in loosening up the hips and hamstrings which improves the posture and balance of your body. Burning of belly fats also takes place while performing this exercise. Here are steps to perform Walking lunges:
- Stand properly and place your feet shoulder-width apart.
- Take a big step with your right leg. After that bring your body down so that your left leg touches the floor and your abdomen should be upright.
- With the help of the front heel push yourself down and then go back to the starting position.
- Repeat the process but now step forward with the left leg.
Execute 5 sets of 30 lunges; 15 lunges by each leg per set for best result.
Push-ups are a quick and helpful muscle endurance exercise that helps in building upper body strength, strengthening the lower back, and the core of your body. Triceps, pectoral muscles, and shoulders are the main body parts that push-up exercise hits on. Steps to perform push-ups correctly are written below:
- Lie straight on your stomach. Then set your body in a plank position but there is little change in the posture. You have to push your body up with your toes and with your hands, not your forearms. Distance between your arms should be your shoulder width. You can also use your knees instead of your toes.
- Then lower yourself down until your chest touches the ground and your head should be aligned to your spine. Then lift your body again in the starting plank position until your arms are fully extended.
Do 5 sets of 15 repetitions. Also, remember to keep your feet together, palms should be flat on the floor, and your back should be straight.
Sit-up is a multi-muscle exercise. It does not only strengthen, tighten, and tone abdominal muscles but also other muscle groups which include chest, hip flexors, lower back, and neck. Sit-up exercise also improves posture and hence by doing sit-ups your appearance is improved. Follow the steps written below to perform this exercise:
- Lie straight on the yoga mat on your back and keep your legs bent with your feet flat on the mat and create a 90-degree angle at the knee area. Place your hands under the neck, your elbows should be out to the sides.
- Up-lift your upper body until your chest is close to your thigh. You should exhale while lifting your body upwards. Stay like that for 2 or 3 seconds.
- Bring your body down in a controlled motion to its original position.
Do 5 sets of 25 repetitions.
Crunches are one of the best muscular endurance exercises to build six-pack abs and tighten the belly. With the help of this exercise, you can build muscles and is best for strengthening your core. To perform crunches you should accurately follow the given steps:
- Place a yoga mat on the plain surface and then lie straight on your back.
- Place your hand loosely under your head. It will cause injury if you tightly pull your neck up.
- Raise your body firmly and create a 30-degree angle from your back.
- Stay still in that position for about 1 or 2 seconds. You should hold yourself in that posture until you feel that your abdominal muscles are tense and then bring yourself down to the starting posture.
Perform 3 sets of 15 reps.
Burpee is a whole body workout. Although it is one of the tough muscular endurance exercises, it is completely worth it. It has many cardio benefits like your heart and lungs will be stronger, blood flow in the body will be better, and cholesterol levels will be improved. With such muscular endurance workouts, you will be in the best shape possible. Steps written below are the best way to do burpees:
- You have to stand straight and your feet should be shoulder-width apart.
- Create a Frog pose; you have to bend your knees and place your hands on the floor.
- When you are in a frog pose, you have to jump and get into a push-up posture. While jumping you have to pull out your hands above your head.
- When you are in a push-up posture, you have to jump and get in the frog pose again. This will complete the one rep.
Do 3 sets of 8 reps but remember to take a 20-second break after each set.
Hopefully, these muscle endurance exercises will help you to achieve muscle endurance. Exercise is the most important thing and you should add it to your daily routine. Exercise is an enjoyable activity that has multiple benefits. It boosts your mood, energy, and health. Do different muscular endurance workouts throughout the week and you will feel the difference in your health and mood. You must keep your body fit with the help of exercise.
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