{"id":22808,"date":"2021-02-08T07:00:18","date_gmt":"2021-02-08T05:00:18","guid":{"rendered":"https:\/\/trifocusfitnessacademy.co.za\/?p=22808"},"modified":"2022-10-19T15:43:05","modified_gmt":"2022-10-19T13:43:05","slug":"how-to-improve-muscular-endurance-learn-more-in-this-article","status":"publish","type":"post","link":"https:\/\/trifocusfitnessacademy.co.za\/personal-fitness-training-blog\/how-to-improve-muscular-endurance-learn-more-in-this-article\/","title":{"rendered":"How To Improve Muscular Endurance? Learn more in this article."},"content":{"rendered":"<p>The term \u2018muscular endurance\u2019 refers to the ability of any given muscle to exert force, consistently as well as repetitively, over a particular period of time. This plays a massive role in almost every athletic endeavour. A synonym for muscular endurance is \u2018stamina\u2019.<\/p>\n<p>Long-distance running is a <a href=\"https:\/\/trifocusfitnessacademy.co.za\/blog\/why-are-protein-and-water-the-cornerstones-of-sports-nutrition\/\">sport<\/a> which requires muscular endurance. During the course of a race, a marathon runner\u2019s body carries out the same movement and stride repeatedly. This requires their muscles to possess an advanced level of endurance in order to avoid injury or extreme fatigue.<\/p>\n<p>However, you don\u2019t need to train for a marathon in order to boost your muscular endurance. For the average individual, it can be as simple as doing push-ups until they can\u2019t do any more but while still maintaining good form.<\/p>\n<h2><strong>Are There Different Types Of Muscle Endurance?<\/strong><\/h2>\n<p>In strength training, \u2018muscular endurance\u2019 refers to the total number of repetitions of a single exercise which you can do without needing to stop and take a break. Examples take into account how many times you can do a full squat, a sit-up, or a bicep curl with a light-to-moderate weight while still maintaining good form.<\/p>\n<p>The specific type of muscular endurance which is used during <a href=\"https:\/\/trifocusfitnessacademy.co.za\/blog\/what-is-cardiovascular-disease-and-how-can-exercise-help-to-prevent-it\/\">cardiovascular<\/a> fitness activities \u2013 for example running, swimming, or cycling &#8211; is typically called cardiovascular endurance or cardiorespiratory endurance. It is different from the strength training definition.<\/p>\n<p>Endurance training for these kinds of physical activities builds the:<\/p>\n<ul>\n<li>Energy systems of the body,<\/li>\n<li>Muscle fibres, and<\/li>\n<li>Capillaries.<\/li>\n<\/ul>\n<p>These\u00a0 can sustain long periods of exercise, such as running a marathon or cycling a 100-mile race.<\/p>\n<h2><strong>How To Measure Muscular Endurance<\/strong><\/h2>\n<p>It is recommended that muscular endurance testing &#8211; as well as muscular strength testing \u2013 is done when you start a strength training program. The results will help your personal trainer set the correct intensity and loads for your exercises.<\/p>\n<p>The push-up test is very often performed as a measure of upper body muscular endurance. During this test, do as many push-ups as you can before you can\u2019t do anymore without good form. There is a modified push-up test for women.<\/p>\n<p>This could also be a timed test in order to see how many you can perform in a minute. You will be able to evaluate how your performance matches up with others in your age and gender category. By tracking this number over a period of time, you will be able to see increases or decreases in upper body muscular endurance.<\/p>\n<p><iframe loading=\"lazy\" title=\"Plank\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/G3kdhDm_A_s?feature=oembed&#038;enablejsapi=1&#038;origin=https:\/\/trifocusfitnessacademy.co.za\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h2><strong>Exercises To Increase Muscle Endurance<\/strong><\/h2>\n<p><strong><em>Plank <\/em><\/strong><\/p>\n<ul>\n<li>As a start, lie flat on your stomach (with your hips touching the ground). Have your legs flat with upper body propped up by your forearms.<\/li>\n<li>Tighten your lower back and shoulder muscles, lift your hips off the ground.<\/li>\n<li>Hold for as long as you are able to (aim for intervals of 30 to 45 seconds) and then relax. That completes one repetition.<\/li>\n<\/ul>\n<p><strong>Tips:<\/strong><\/p>\n<ul>\n<li>Perform five reps of your longest hold possible.<\/li>\n<li>At the end of the fifth rep, your arms should be shaking. This is a good indication that you\u2019re pushing your limits.<\/li>\n<\/ul>\n<h2><a href=\"https:\/\/trifocusfitnessacademy.co.za\/contact-us\/\"><strong>Contact\u00a0 Trifocus Fitness Academy<\/strong><\/a><\/h2>\n<p>If you want to find out about more exercises to increase your muscular endurance then you need to do our Personal Training Diploma. Follow this <a href=\"https:\/\/trifocusfitnessacademy.co.za\/courses\/national-diploma-of-personal-training\/\">link<\/a> to register.<\/p>\n<p><a href=\"https:\/\/trifocusfitnessacademy.co.za\/courses\/national-diploma-of-personal-training\/\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-19973 size-shop_single\" src=\"https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2020\/09\/footer1-1.jpg\" alt=\"Trifocus Fitness Academy- Personal Trainer\" width=\"600\" height=\"96\" srcset=\"https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2020\/09\/footer1-1.jpg 600w, https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2020\/09\/footer1-1.jpg 300w, https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2020\/09\/footer1-1.jpg 1024w, https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2020\/09\/footer1-1.jpg 768w, https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2020\/09\/footer1-1.jpg 1250w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><\/p>\n<p><iframe loading=\"lazy\" title=\"NATIONAL DIPLOMA OF PERSONAL TRAINING - Trifocus Fitness Academy\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/5y8hCGEwFlE?feature=oembed&#038;enablejsapi=1&#038;origin=https:\/\/trifocusfitnessacademy.co.za\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The term \u2018muscular endurance\u2019 refers to the ability of any given muscle to exert force, consistently as well as repetitively, over a particular period of time. This plays a massive role in almost every athletic endeavour. A synonym for muscular endurance is \u2018stamina\u2019. Long-distance running is a sport which requires muscular endurance. During the course&#8230;<\/p>\n","protected":false},"author":7,"featured_media":22810,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"rank_math_lock_modified_date":false,"footnotes":""},"categories":[2116],"tags":[],"acf":[],"_links":{"self":[{"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/posts\/22808"}],"collection":[{"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/comments?post=22808"}],"version-history":[{"count":0,"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/posts\/22808\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/media\/22810"}],"wp:attachment":[{"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/media?parent=22808"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/categories?post=22808"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/trifocusfitnessacademy.co.za\/wp-json\/wp\/v2\/tags?post=22808"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}