Muscular Endurance is the ability of a muscle or group of muscles to exert tension or force against resistance for an prolonged period of time. It conditions your muscles to withstand fatigue. This gives you more efficient muscles which has tons of benefits attached to it. From easier daily menial tasks, chores, activities to reduced risk of contracting diseases because muscle burns fat and the more muscle you have, the less body fat you have which translates to a lowered level of cholesterol, blood pressure and blood sugar. Other benefits include muscle toning, weight control, improved mood, increased energy, strengthened bones ligaments and tendons which translates into lowered risk of exercise-related injuries. We’ve assembled these five workouts that you could easily fit into your busy schedule to up the quality of your life. Remember consistency is the key.
Hamstring Curl
This is a common workout that targets the abdominal muscles, thighs, butt and hamstrings. It is done by lying face down on the floor and straighten you hands, shoulder-width in front of you. Then bend your knees while keeping them on the floor, lift your feet off the floor. Make sure to activate your hamstrings for optimum benefits. Now release your hamstrings by lifting your legs and straightening them. Repeat for about 5-10 times daily for optimum benefits.
Squats
There are multiple variations of squats. They target the core muscles, thigh muscles, basically all the muscles located in the lower body and build endurance. A proper squat technique is done by standing with your feet placed firmly on the floor, slightly wider than hip-width. Now keeping your toes pointed, chest up and back straight, lower your hips the same way you would if you were about to sit on a chair. Lower down till your thighs are parallel to the ground or you could extend it lower to your comfort. Return to starting position and repeat 10-15 times.
Running.
Running is the most common endurance training. It targets the hamstrings, calf muscles, quadriceps, ab muscles, glutes. All these muscles are being exerted to withstand resistance, strengthening and increasing their level of endurance.
Push ups.
These mostly focus on the upper body muscles like the core, biceps, triceps, shoulder muscles. This is done by starting in a prone position with your feet and head placed firmly on the ground. Making sure to keep your spine in a neutral position and core muscles activated, lower your chest to the ground by bending your elbows and back to starting position by extending your arms. Repeat this 10-15 daily.
Dumbshell Bicep curls
This mainly targets the biceps, forearm and shoulders. You will need one or two dumbshells for this one. Starting position is standing straight with your feet grounded and a dumbshell in each hand. Keep your elbows close to your midsection and direct your arms forward. Now inhale and slowly begin to curl your biceps till they contract. Hold for a few seconds and lower to staring position with an exhale. Repeat 20-30 times daily for effective results.
Upper body muscle endurance can be measured with push-ups, pull ups, squats for the lower body endurance and dips or sit-up can be used for abdominals. Remember to maintain a good breathing method and posture when doing these workouts to reduce risk of injury.
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