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Exercise To Improve Endurance



We all know the importance of exercise. Exercise plays a very important role to keep us

physically fit and keep our muscles strong. Strong muscles are very important as our day to day

activities and sports activities require strong muscles.


To enjoy leisure time with family and to enjoy long rides and skiing with friends one needs

muscular endurance to carry through.


One must focus on improving muscular endurance. To increase strength you need to train your

body to improve your endurance as well. Many believe Endurance and Stamina are the same

but it is not true.


According to the Oxford Dictionary “the process to maintain a high level of physical or mental

action for a longer period is termed as stamina.”


Endurance is “the ability to perform a painful or difficult task for a longer period of time without

any complaint.”


Muscular Endurance: What is it?

Muscular Endurance is the ability of a muscle to exert force constantly and repeatedly over

some time without any complaint.

Muscular endurance plays a very important role in every athlete's life. But it does not mean that

only athletes need endurance, even common people also need muscular endurance to combat

their day-to-day activities.


Importance Of Muscular Endurance

In 2014, a study found that high levels of muscular strength and endurance decrease the risk of

a heart attack. High muscular endurance reduces the level of triglycerides, and serum blood

sugar, and also reduces blood pressure. In 2017, a clinical study proved that low muscular

endurance increases the risk of musculoskeletal injuries.


As it is important to maintain muscular strength not only to perform any activity but to stay

healthy.


What Are The Best Ways To Improve Muscular Endurance?

It is very important to increase muscular endurance. There are several ways to improve

muscular strength. Increasing muscular endurance is to increase the total time of muscle

contraction while doing any kind of exercise. Muscle strength usually refers to how much weight

you can lift, whereas muscular endurance refers to how long you can lift it. You can exercise for

and enhance endurance just like you can for strength. Exercise is one of the most common

ways to increase muscular endurance.


Plank


Plank is not only the best way to lose belly fat but it is one of the most effective ways to

strengthen your muscles.

  • Kneel on your hands and knees, then rest your forearms on the ground. Move your leg back at a time, maintaining your spine neutral, unless you're in a straight line from head to heel.

  • Use your abs to support your lower back, consider raising your chest away from your elbows while maintaining a rounded spine.

  • Hold for as long a period as you can before letting go. One rep is now complete.

Do not loosen up your body while performing the plank exercise.


Squats using your body weight


The squat is a very simple exercise that you can perform very easily by using your body weight.

  • Stand straight, feet shoulder-width apart, toes forward, arms outstretched in front of you.

  • Bend your knees and move your pelvis back and forth while keeping your lower back straight.

  • The knees mustn't move forward beyond the toes.

  • Your legs should form a 90-degree angle when you are in the squat. Return to an upright position by tensing your buttocks.


Lunges


Lunges are very important for your health. It is widely recommended that one should properly

take care of your lungs to increase your muscular endurance.

  • Your back should be straight and your feet should be shoulder-width apart.

  • Take a huge stride forward and lower your body till the back leg's knee contacts the ground.

  • Return to a standing posture and do the same with the opposite leg.

  • Pull your stomach in and keep your back straight during the workout.


Performing Push-Ups


Push-ups are the most common exercise that has several benefits. It also helps in increasing

endurance as well.


  • Get into a plank position by lying on your stomach and pushing off the ground.

  • Straight your arms and toes to support the body.

  • Reduce your height by bending your elbows to the lowest position possible (ideally, touching the floor with your chest).

  • Push-ups can be performed starting at the knees.

  • Which muscles are used more, the biceps or the triceps, is determined by the angle of flexion of the arms.


Twists


The twist is a classical exercise that is very helpful. The classic twist is a typical

abdominal exercise.

  • Lie on your back with your knees bent; feet pressed to the floor.

  • Put your hands under your neck, spreading your elbows to the sides.

  • Raise your upper body, trying to do it with the muscles of the abdomen, not the back.

  • The movement must be smooth.

  • The chin should move forward and up, and not to the hips.


Crunches


Crunches exercise is very simple to perform.

  • Lay down flat on the floor on your back, bent your legs and your feet should be flat on the floor. You just need to place your hand behind your head to support your neck.

  • Lift your upper back and shoulders off the ground by engaging your abs and curling your body up.

  • Instead of curling your elbows around your head, keep them out to the sides.

  • Resist the impulse to lift your body using momentum rather than your muscles.

  • Maintain a golf ball-sized gap between your chin and your chest.

  • Slowly move your body down in a very controlled manner to maximize muscle use.


Summing Up

Muscular endurance is very important to stay fit and healthy. It is not only limited to top athletes.

Muscular endurance is very important to reduce the risk of injuries and diseases related to the

heart.

Muscular endurance training is a must try to see what the added effort can do for you.



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