Muscular endurance is the ability of an individual to perform an activity with a certain intensity for an extended period of time. Activities such as swimming, cycling, trekking, walking for a prolonged time or even stacking heavy boxes are all examples of endurance activities.
If your muscular endurance is poor, you may feel the need to take rest frequently and will not be able to complete a task successfully. And in case you try to push yourself too hard to finish the task, you could end up with ‘sore’ or even ‘strained’ muscles.
With good muscular endurance – you can carry out daily activities with ease, workout longer, have fewer chances of injury, reduced risk of cardiovascular disease and have stronger bones, and tendons.
Now that you know the importance of muscular endurance, here’s how you can bump up your endurance levels:
- Perform High-Intensity Interval Training (HIIT)
If you want to enhance your muscular endurance, make HIIT a part of your workout program. Performing high-intensity exercises such as rope skipping, cycling, swimming, running, weight training at regular intervals not only help boost your endurance levels but also aid fat burn in less time.
- Include Some Resistance Training
Including resistance training in your workout regimen makes your body stronger, flexible, and leaner over the time. Since you tend to move your body against the resistance, your body’s muscle strength increases. Examples of resistance training include:
- Free weights such as barbells and dumbbells.
- Weight machines.
- Weighted balls.
- Resistance bands such as giant rubber bands.
- Using your own body weight – Squats, Push-ups, and Chin-ups.
- Create A Workout Plan
Most fitness experts advise people to find their fitness niche and stick to it. Walking uphill or on an inclined treadmill on a regular basis not only improves muscular endurance but also help improve speed. You can also walk for a kilometer initially and steadily increase the mileage to build your endurance.
- Eat Right
You need to have a mix of carbs and proteins for lunch and dinner to develop muscular endurance and reduce muscle damage. You need to experiment with diet to figure out which works best for you.
- Listen to The Tunes
Listening to music while jogging, walking or exercising has been known to boost the endurance levels. What’s more, you can work out with more focus!
So, what are you waiting for? Lace up your running shoes, snap on the goggles and train your body to become more efficient and propel ahead with more vigor!