In this article, you can check How To Improve Muscular Endurance, Fitness, And Health, and also check the program design for Improving Muscular Endurance. Muscular endurance is typically assessed by an increasing number of repetitions performed with a submaximal resistance. for example, if a person increases his or her leg press performance with 200 pounds (91kg) from 10 repetitions to 15 repetitions, that person’s has muscular endurance improved by 50%. while an increase in muscular endurance is positively related to an increase in muscular strength (1-RM weight load), the percentage improvement in muscular strength is typically less than the percentage improvement in muscular endurance.
5 Easy Tips to Improve Muscular Endurance
At this point, the variables of program design can be adjusted to provide varying levels of training stimulus. During the initial months of a standard strength~training program, two or three weekly workouts appear to be equally effective for improving muscular fitness (Westcott et al., 2009)However, as clients become more advanced and train at higher effort levels, more recovery time is needed between successive exercise sessions (McLester et al., 2003). While appropriate recovery time is essential for both muscular-strength and muscular-endurance training, the use of lighter weight loads and more repetitions with endurance exercise emphasizes the type I (slow-twitch) muscle fibers. Type I fibers fatigue more slowly and recover more quickly than type ll (fast-twitch) muscle fibers. Consequently, three weekly exercise sessions may be effective for muscle~endurance training in advanced clients. If an equal or greater number of repetitions cannot be completed in subsequent workouts, the training frequency should be reduced to two weekly exercise sessions.
There is an inverse relationship between the amount of resistance used and the number of repetitions completed. One objective of muscular-endurance training is to work the targeted muscles to fatigue in the end range of the anaerobic energy system. For most individuals, this requires an exercise set that continues for about 75 to 100 seconds. Given a training speed of six seconds per repetition, this is a range of 12 to 16 controlled repetitions. Generally, 12 repetitions can be completed with about 70% of maximal resistance and 16 repetitions can be completed with about 60% of maximal resistance. It is therefore recommended that the training intensity for muscular endurance development be between 60 and 70% of maximal resistance.
The recommended repetition range for enhancing muscular endurance is between 12 and 16 controlled repetitions that fatigue the targeted muscles within 75 to 100 seconds. Rather than train outside the normal anaerobic energy system, the resistance should be increased by approximately 5% when 16 controlled repetitions can be completed. This weight load increase typically shortens the set by two to four repetitions and permits application of the double-progressive training protocol.
Inherent In the development of muscular endurance lS repeated performance of the training bouts. Therefore, most programs designed for Increasing muscular endurance incorporate multiple sets of each training exercise. Another application of muscular endurance training is to take relatively brief rest periods between successive exercise sets. Unlike muscular-strength training, which emphasizes full recovery between exercise sets, muscular-endurance training is typically characterized by rest periods of 530 seconds between exercise sets, or 30-60 seconds or less in higher-intensity circuits. It is therefore recommended that clients training for muscular endurance perform two or three sets of each exercise with 60 seconds of rest between successive sets.
There are many types of resistance that are effective for improving muscular endurance. While these include bands, medicine balls, and other forms of resistance, standard free-weight and machine exercises are well-suited for muscular-endurance training because the weight load can be progressed with consistency and in small increments. Although all of the major muscle groups should be included, it is not necessary to train each muscle group independently. For example, a workout that includes bench presses, shoulder presses, and bar dips may not require a specific triceps exercise, as the triceps are targeted in all of these multi-muscle exercises. in fact, exercise selection during the initial phase of load training can develop integrated strength-endurance by continuing to emphasize the five basic movement patterns.
Program Design for Improving Muscular Endurance
Traditional training for muscular endurance features a total-body workout beginning with exercises for the larger muscle groups of the legs, followed by an exercise for trunk, then exercise for the upper body and arms.
- three sets of 122 to 16 repetition are performed for each exercise.
- 1-2 minute rest between successive sets.
- Assuming a total of 10 exercises.
- take 90 minutes to complete all the exercise (3 sets ×10 exercises×90 second performance plus 30×90 sec. recovery time
Traditional training is highly effective for increasing muscular endurance, it requires a relatively large time commitment. A more time-efficient means for improving muscular endurance, as well as cardiovascular endurance, is known as circuit strength training. here you can also check about a circuit strength training:
Circuit Strength Training
Circuit strength training involves a series of resistance exercises that are arranged to work for different muscle groups, thereby eliminating the need to rest between exercises. For example, a 10-station strength-training circuit could consist of the following machine exercises: (1) leg extension, (2) abdominal flexion, (3) chest press, (4) leg Curl, (5) low-back extension, (6) seated row, (7) leg press, (8) trunk rotation, (9) shoulder press, and (10) lat pull-down. With a 10-second transition between successive exercises and 90 seconds to perform each exercise, one circuit of 10 machines would take less than 17 minutes, two circuits would require about 33 minutes, and three circuits would be completed in less than 50 minutes. The performance of three circuits provides three sets of each exercise, but in about half the time required for traditional training.
The major disadvantage of circuit strength training is the use of lower weight loads (typically 40 to 60% of maximum) due to the cumulative effects of fatigue from nearly continuous resistance exercise. The advantages of circuit strength training are shorter training sessions and moderate aerobic conditioning from sustaining relatively high heart rates throughout the exercise session further emphasize cardiovascular conditioning, some research programs have alternated strength training with aerobic activity, such as doing a resistance exercise for 60 seconds, followed by stationary cycling for 60 seconds, followed by a different resistance exercise for 60 seconds, and 50 on throughout the combined strength-endurance training circuit (Westcott et al., 2007).
Appropriate Rates of Progression.
With traditional training methods for muscular endurance, progressing to heavier weight loads should be done in 5% increments whenever the end-range repetitions (e.g., 16 repetitions) can be completed in all of the sets (e.g., three sets) for a given exercise. This is simply a higher~repetition~range application of the double-progressive training protocol. With circuit strength training, the first progression is to increase the number of circuits (e.g., from two to three circuits). When the desired number of circuits can be completed (e.g., three circuits), the weight loads may be increased by approximately 5%.