Muscular Endurance Methods
Muscular endurance is your body's ability to sustain strenuous activities over a long period. According to Philip Maffetone, author of "Training for Endurance," developing muscular endurance is important for anyone who engages in regular exercise.
There are different types of training methods to develop muscular endurance for your body. In addition, following nutritional guidelines will help you develop muscular endurance faster.
Cardiovascular exercise develops muscular endurance by means of extended, fast-paced activity. According to the American Council on Exercise, to develop muscular endurance, you should perform 30 to 60 minutes of cardiovascular exercise three to five days a week. Cardiovascular exercise might be difficult to perform at first, but as your muscles and heart strengthen, it will become easier. Several forms of cardiovascular exercise are available; try out different ones until you find a few that keep you motivated. Examples of cardiovascular exercise include jogging, swimming, cycling, hiking, jumping jacks, rollerblading and stair climbing.
Circuit training is a method of developing muscular endurance by training your body in continuous sessions. When circuit training, you string exercises together by following one exercise with another, without rest. One circuit consists of one set of each exercise in your regimen, in succession. According to the American Council on Exercise, a typical circuit training routine consists of two to three circuits a day, three to five days a week. Include 5 to 10 different exercises in your circuit to push your muscles further and improve muscular endurance. As your endurance improves, getting through a circuit will become easier. Push-ups, pull-ups, sit-ups, crunches, twisting crunches, calf raises, squats, knee raises and lunges are all examples of exercises to include in your circuit. Vary between upper-body and lower-body exercises in your circuit to make it easier. Perform 10 to 12 repetitions of each exercise, per set, for best results.
Nutrition plays an important role in developing muscular endurance. If you train your body while not providing it with the proper nutrients, you will exhaust your muscles and make your body unhealthy. According to Monique Ryan, author of "Sports Nutrition for Endurance Athletes," the first step to endurance nutrition is eliminating fatty foods from your diet. Avoid eating junk food, and food high in fat, such as chips, bacon, doughnuts and soda. An ideal diet contains fresh fruits, vegetables, whole grains and lean meats. Additionally, take a daily multivitamin to supply your body with nutrients you might not get from your diet.
- "ACE Personal Trainer Manual: The Ultimate Resource for Fitness Professionals, 3rd Edition"; Cedric X. Bryant and Daniel J. Green; 2003
- "Training for Endurance"; Philip Maffetone; 2000
- "Sports Nutrition for Endurance Athletes"; Monique Ryan; 2007