Have you tried carrying your shopping bags for a long duration? Do your arms and legs give away even before you reach the car? If that is so, then your muscular endurance is very weak, to say the least. Muscular endurance is the ability of a group of muscles to resist fatigue for a long period of time in a contracted state. Thus, it doesn’t matter if you have rippling abs and bulging biceps or not. What matters, instead, is that if those muscle mass can perform well under strain. Also, without muscular endurance, building muscle mass is a tough job, as you won’t be able to do workouts for a long period of time. To make the muscles contract and relax repeatedly, without getting tired, can only be done through certain exercises. These exercises will strengthen the red fibers in such a way that they will be able to store more oxygen. Thus, the muscles will be able to endure longer. Unlike heavy workouts, endurance exercises are very easy and do not require the use of heavy equipments. Cycling, jogging, climbing up the stairs are all effective ways to build muscular endurance. Read further to know the various exercises by which you can increase your muscular endurance.
Muscular Endurance Workouts
For The Lower Body
Place the feet on the floor, while sitting on a chair. Flex one foot, while straightening the leg. Hold the position and then lower. Repeat up to 20 times. Then, do the same for the other foot. You can also use ankle weights for this exercise.
Position your back against the wall and then lower the body into a seated position. Hold the position for the count of thirty and then straighten. Repeat the same five times every day for effective results.
Stand straight and hold a support. Lift the heel of one foot towards the buttocks and then lower it. Repeat twenty times for each foot.
For The Upper Body
Stand straight, placing one hand on the waist while holding a light weight in the other hand. Now, lift the arm with the weight, sideways keeping it straight, till the shoulder height. Pause for a few seconds and then lower the arm. Repeat this exercise for ten minutes and then do it for the other arm.
Stand straight, keeping the arms at the side with the elbows at the waist position and the palms forward. Hold a medium weight object in one hand and bend the weight towards the chest. Pause for a few seconds and then lower the weight slowly. Repeat for ten minutes and then continue for the next arm.
Keeping the back straight, stand and place the hands on the desk with the arms straight and the feet together. Bend the elbows slowly by leaning the head towards the desk. Then straighten the elbows. Repeat about ten times.
Place the palms in front of your face, keeping the forearms slightly apart. Then, slowly lift the elbows, while pressing the palms together, until the elbows are at chin level. Pause for a couple of seconds and then lower the elbows. Repeat up to fifteen times.
Sit on the edge of a chair and place your feet on another chair. Now, cross the arms over the chest and lean back. Raise the chest towards the bent knees. Repeat for ten times.