Exercise Guide
12 Best Muscular Endurance Exercises at Home

12 Best Muscular Endurance Exercises at Home

If you think that muscular endurance exercises are only for athletes and bodybuilders, you are thinking wrong. Anyone can do these endurance exercises.

Muscular endurance is one of the components of physical fitness. Physical fitness is the state of being in the right physical shape. Fit people can comfortably perform their daily and recreational activities.

Muscular endurance is the muscle’s ability or a group of muscles to bear repetitive contractions for a prolonged period of time. So muscular endurance exercises are exercises that can help you improve your muscle endurance.

Muscular endurance elevates life quality and is associated with many health benefits, especially those related to having stronger bones, muscles, ligaments and tendons.

Muscle endurance activities are important because they help in;

-Making daily activities and work easier.

-Lowering the risk of cardiovascular disease.

-Increases the lean body tissue, which improves the body composition.

-Reduces the risk of getting injured.

TYPES OF MUSCULAR ENDURANCE

12 Best Muscular Endurance Exercises at Home

The type of muscular endurance that you choose will entirely depend on what you want to achieve.

If you are in sports, let it be noted that it is imperative to choose the right type of muscle endurance exercise that match the physical demands of your type of sport.

These are the types of muscular endurance exercises.

POWER ENDURANCE

These exercises will help your muscles to build power through prolonged endurance. Power endurance means that you can perform a move with the required amount of power.

SHORT-TERM MUSCULAR ENDURANCE

Some sports require short and quick impulsive moves. Athletes who participate in such sports as soccer, baseball and sprinting should consider taking these exercises.

This short-term muscular endurance exercise helps a player deal with fatigue and the lactic acid that builds up in the muscles.

LONG-TERM MUSCULAR ENDURANCE

When you are engaged in physical activities that tax your energy continuously

like marathon and basketball, you should consider long-term muscular endurance exercises.

During this training, use a lighter load to flex your muscle to higher limits of endurance.

BENEFITS OF MUSCULAR ENDURANCE

There are numerous benefits associated with muscular endurance, and here are some of them.

IMPROVED SLEEP QUALITY AND MOOD

Not only does muscular endurance exercises make you feel better, but it also makes you sleep better. A research study about Nature and Science if Sleep emerged that moderate exercises enhance emotional stability.

WEIGHT LOSS

Much as diet is a factor to consider during weight loss, physical activities such as muscular endurance come in at a close range.

A published journal about obesity revealed that people who walk or jog 5 days a week lost 8.8kg of weight. Research has it that aerobics alone can do more than an alteration of diet.

It keeps you stable and helps you to maintain a good posture. When your muscular endurance is good, you will realize that you can repeatedly do an activity without getting tired easily.

It can help you in doing your daily activities with ease.

It can improve your performance in sports that require muscular endurance.

They can help you feel better about yourself.

HOW TO MEASURE MUSCULAR ENDURANCE?

Muscular endurance tests are meant to determine the number of repetitive movements that people can make before they get tired.

Most of these tests will measure the endurance of your upper and lower body.

The following tests will help you know how good or bad you are in your muscular endurance. You may need a comfortable mat or carpet to lie on during your rest.

PARTIAL SIT-UP TEST

– Lie down on your back, then bend your legs and spread your feet apart.

-Stretch your arms so that your hands may be placed on your thighs.

-Raise your back off the ground, slowly starting with your head then shoulders. When your hands slide up to your knees, recline yourself slowly to the starting position.

-Perform partial sit-ups continuously at the pace of one seat up after two seconds.

-Record the greatest number of sit-ups that you did properly.

ARM EXTENSION TEST

-lie on your stomach. For men, you will lift yourself using your hands and toes up to the push-up position. For ladies, you will lift yourself using your hands, but with your knees on the ground and feet slightly raised.

-From that push-up position, lift yourself and down continuously with your back straight.

-Do as many as you can and record the most number of push-ups that you did properly.

You can use this interpretation table from the Canadian Society for Exercise Physiology

to interpret your results according to their standards. You can also consider working with a fitness instructor to assess you.

12 BEST MUSCULAR ENDURANCE EXERCISES AT HOME

PLANK

-lie flat on the ground, then let your forearms support your upper body.

-lift your lower body using your toes and let your spine be straight.

-Remain in that position for the longest time you can. You can target 40 – 50 seconds, but if you can go further than that, the better.

-When you are done, take a rest of 25 seconds and get back to it. You can use a timer.

The tip here is to push to your very last limit to maximize the endurance in your muscles.

SQUATS

-Stand straight with your legs apart to a measure slightly longer than your shoulder length.

-Bend your legs, then squat down until your legs form a 90 degrees angle with your thighs.

-let your weight rest on your feet, then push yourself back ways. You can do 10 sets of 15 repetitions. Adjust the number of repetitions once you start performing them comfortably.

You should adopt the right posture by popping your chest out and your back straight.

SIT-UPS

-Start by lying flat on a mat with your legs bent up and your feet down. Cross your hands and bend your arms to put under your neck.

-Hold your stomach muscles and lift your upper body so that it makes contact with your thighs.

-Recline your body back to the starting position.

This should be done lying on a comfortable mat so that you do not hurt yourself.

PUSHUPS

-Lie straight on your stomach.

-Be in the plank position such that your hands are supporting your upper body and your toes support your body

-Lower your upper body until your chest touches the floor, then raise yourself to the initial position.

Complete 5 sets of 15 repetitions.

WALKING LUNGES

-Stand up straight with your feet apart.

-Starting with your right leg, take a huge step forward and let your left knee touch the ground.

-With your right feet, push down and lift your body again.

PULL-UPS AND CHIN-UPS

Among the bodyweight exercises, pull-ups and chin-ups resemble pushups. The difference is that with pull-ups, you pull the weight of your body vertically.

REVERSE LUNGE

-Stand straight with your legs apart and your hands on your hips.

-Starting with your right leg, take a huge step backwards. Push down on your leg and pull it back.

WOODCHOP LUNGES

-Stand with your feet apart, holding   dumbbells with your hands.

-Hold the dumbbell on the right hand above your shoulders.

-Starting with the right leg, take a big stride, the lower your right hand.

-Pull your left to the starting position and repeat the move with your left leg.

GLUTE BRIDGE

-lie straight on your back. Bend your knees and let your feet remain on the floor. Let your hands lie by your side.

-lift your waist off the ground such that you get support from the upper back.

-Maintain that posture for some seconds.

FARMER’S WALK

-choose dumbbells or kettlebells of equal weight and stand straight with your feet spread apart.

-With the right posture, start moving forward, keeping your chin up, shoulders back, and fallen down.

-Walk to the specified point holding firm to your grip.

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