This is an automatically translated article.
Muscular endurance is the ability to apply force of a certain muscle continuously and repeatedly, over a period of time. It plays an important role in almost any sporting activity. Therefore, training to increase muscle endurance is an indispensable part of the training process.1. Rules when exercising to increase muscle endurance
1.1 What is muscular endurance? Muscular endurance is the ability of a given muscle to exert force, continuously and repeatedly, over a period of time. It plays an important role in almost any sporting activity. Muscular endurance is endurance.
For example, long distance running is a sport that requires muscular endurance. During a race, the marathon runner's body performs the same movement and stride, over and over. This requires their muscles to have a high level of endurance to avoid injury or over-fatigue. But you don't have to train for a marathon to improve your muscular endurance. For the average person, it can be as simple as push-ups until failure. This means doing a movement over and over in good form until you can't do it anymore.
1.2 Some notes when training to increase muscle endurance Anyone needs to exercise to increase muscle endurance, not only athletes. As with other types of exercise, muscular endurance training can increase energy levels, help you sleep better, and improve your overall health. It can even improve your mood, helping you feel better.
You will probably get the most noticeable results from these or other exercises if you follow the practice-to-fail approach. However, you should not train the same muscle group two days in a row. Be sure to rotate the days. Rest is just as important as exercise for muscle growth. Set aside 20 to 30 minutes a day so you can exercise. Remember that you don't need to work out too long (60 minutes or so) to get better results.
It's important to note that you can improve muscle endurance and overall fitness level by developing simple habits that you can do every day to challenge yourself. These may include:
Limit elevator use: Taking the stairs will help you have strong legs and strengthen your muscles. Walk to work if possible: If that's not possible, challenge yourself to walk for lunch instead of driving. It will take more time, but this habit is especially important if the job requires you to sit behind a desk. Use a standing desk: Standing burns more calories than sitting, improves your posture and generally encourages a more active work environment.
Chống đẩy là một bài tập quen thuộc ở hầu hết của các quy trình tập luyện
2. 5 exercises to increase muscle endurance
2.1 Plank This is a simple but highly effective exercise to increase muscle endurance. Do it 5 times a day, when your arms are shaking it is a good sign that you are pushing your limits. The steps are as follows:
Start in a prone position, hips touching the ground, feet flat and upper body raised by forearms. Squeeze your lower back and shoulder muscles, lifting your hips off the ground. Hold this position for as long as possible, aim for 30-45 seconds and then relax. 2.2 Body weight squats Performing this exercise should pay attention to keeping your chest facing out and your shoulders balanced, not letting your body parallel to the ground. Alternatively, you can try a different squat from the traditional one by extending the pose and pointing your toes out. This move will target the inside of your thighs.
Steps include:
Start by standing upright with feet wider than shoulder width and toes pointed straight ahead. Bend your legs and lower your butt to knee level. Your legs should form a 90-degree angle at the end of the movement. With the weight on your heels, push yourself back up, squeezing through your glutes on the way up. Do 5 sets of 25 repetitions. Adjust the number of workouts if you feel you can still do more.
Body weight squats tăng sức bền cho cơ bắp
2.3 Walking lunges Walking lunges is one of the effective exercises to increase muscle endurance. The steps are as follows:
Stand up straight with your feet shoulder-width apart. Take a big step forward with your right foot, then drop down so that your back foot touches the ground. Push the front heel down and stand straight. Repeat the same upper movement with the left leg. 2.4 Pushups Pushups are a familiar part of most training routines. However, if you are a beginner, this move can be difficult to do. So start with the weight on your head instead of your toes.
Start by lying flat on your stomach Push yourself off the ground into a plank position. Hold your body on your toes and with your hands (not your forearms) Lower down and let your chest touch the ground Then press your palms down and raise your body back to plank Do the exercise 5 sets/day and 15 repetitions.
2.5 Situps Do the exercise on a yoga mat to keep the tailbone from rubbing uncomfortably on the ground. The steps include:
Start by lying flat on your back, bend your legs and place your feet on the ground. Place your hands underneath your neck and with your elbows out to the sides. Squeeze your abs and lift your torso until it's flat with your thighs. Suppress the urge to use momentum instead of muscle to get your body up. Direct the body down in a controlled motion to maximize muscle use. Do this exercise 5 sets per day, with 25 reps per set. In a nutshell, building muscle endurance is crucial in any exercise program, especially if you haven't exercised for long periods of time. Talk to a fitness trainer for a suitable and effective workout routine, as well as prevent injury while working out.
Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.
Reference source: healthline.com
