How many repetitions can you do in a prolonged period of time? For muscular endurance exercises, contracting your muscle as many times as possible is essential for athletic performance. Focus on workouts that help your daily activities. They’re many ways for athletic performance, but an essential workout for muscular endurance will be push ups, pull ups, squats, dips, and tuck jumps. These will make sure that you are able to perform any task and bring out your athletic performance.
Muscular Endurance Exercises: Benefits
To be healthy, we need to be active and having the capacity to push our bodies to the limit is one way. Â So instead of staying home and not go to the gym, you can still workout from home.
These are the benefits of Muscular endurance exercises:
- Prevent disease (diabetes, obese, stroke)
- Muscular strength/toning
- Decreasing stress
- Weight loss
There is Muscular Endurance test that helps to improve one person to be the best he/she can be. Also, it is a good indicator of your athletic performance. It all consists of how many can you do on the push-ups, sit-ups, and a 2-mile run. This is more focus on athletes, firefighter, law enforcement, or the military. But I’ll be focusing on hitting every single part of your body to failure.
These are a few examples of how beneficial Muscular endurance really is. So do not find an excuse for not working out. Use the few times you have left by doing any Muscular Endurance Exercises that I’m going to discuss right now.
1. Push-upsÂ
- Place your hands firmly on the ground into a plank position
- Begin to lower your body and don’t forget to put your elbows in
- Do not touch the floor
- Push up when you are near the floor
- Do 5 sets to failure, rest for 45 minutes
The best way is to have your chest out while doing it and look straight. This will improve your body strength. Male, on average, should be able to do 40 push-ups in one minute while the female should be doing 35 push-ups in one minute. Beginners, use support like your knees. For advance, use a weighted vest to put pressure.
2. Pull-ups
- Put your hands on the bar, shoulder width
- Chest out and start lifting your body weight, DO NOT use your lower body
- Chin must be over the bar, that is one rep.
- Do at least 5 sets of failure, rest one minute
This improves strength and endurance. For beginners, begin with a chair for support. For advance, use weights to make it more challenging. Remember, 12 reps or less is strength and more than 16 reps will improve endurance.
3. Squats
- Spread your leg, shoulder must align with your knees
- Now, slowly go down (pretend that you are going to sit down)
- Look up so that the body will align well
- Do sets of 5, must do 20 reps at least
This is the most important workout you can do. Why? It is in our daily activity especially lifting packages or just sitting down. For beginners, make sure you have a chair or a bench for support. For advance, do drop sets, meaning finishing a squat on a squat rack then quickly transition to a bodyweight squat. It improves not only strength but also endurance.
4. Dips
- Grab the dip bar and slowly go down, elbows in
- Make sure you go below the elbow
- Push up, that is one rep
Improves upper body strength. This compound movement will improve the triceps, but also shoulders, chest, forearms, and lower back. It is a very small range of motion but works especially strength. Do at least 5 sets of failure (as much as you can). For beginners, use support or use stairs to start learning the motion of the workout. For advance individuals, make sure to put overload to improve strength.
5. Sit-ups
- Lay down and put your heels on the floor, bend knees
- Tight your abs
- Have your arms around the opposite shoulder or use your two fingers over your ears
- Slowly go all the way up and slowly go down, that is one rep
- Do 5 sets to failure, rest 2 minutes
This will cause a good muscle gain for the Rectus Abdominis muscle. But putting that aside, this is a good endurance workout and yet you are hitting the right muscle fiber for the abdominal area. Make sure that you are doing 20 reps at least and if you cannot do it by yourself, try to find support to hold your feet.
6. Tuck Jump
- Begin in a standing position (shoulder width apart) with your knees slightly bend
- Hold your hands in front of you, chest area
- Start by doing a simple squat
- Then, full force upward and make sure you bend your knees and reach to your chest area
- That is one rep, do as much as you can, 5 sets
This improves agility and power. This will increase the tone of your lower body. Also, if you are looking to lose calories then this is the best workout for you. It is an intermediate workout so steadily learn how to do this, do not rush it.
