Okay, let’s have a simple test, shall we? All that you have to do is just stand on the floor in a stationary position, and keep standing for as long as you can. Wondering what’s the purpose of all this? Well, the purpose is simple - to know about your muscular endurance. Are you comfortable till yet? “Yes” So, muscular endurance is often defined as an ability to perform a given task for as much time as one can. The longer the duration, the better the muscular endurance of the concerned person. In even simpler words, it is how much stress a person’s muscles can bear for a continued period of time. And it’s the simplest task that we’ve given to you - that of standing! Are you feeling the heat of the moment? “Yes” Well, you’re doing very well! Muscular endurance is one of the five primary components of physical health, along with muscular strength, cardiovascular endurance, flexibility, and body composition. As you must have noticed, you must, by now, be fluttering in your stance and it’s been what, 10 minutes? However, with proper conditioning, an individual can have an improved ability to perform the same task for a longer duration of time; as a result of improved muscular endurance. Okay, you can now place your bum in your soft couch and relax. So, how do you improve on the muscular endurance level? Wait no more and read further to know about how to do it.
How To Improve Muscular Endurance
No, nobody else will do it for you. Many New Year resolutions have passed in between since you first made one to include running in your daily routine. It’s about time you started running. If your job requires you to spend a major portion of the waking hours doing no physical work, then it becomes all the more necessary. Run, run like you’ve never ran before. Start by running consistently for 10 minutes. If you’re able to do that without much trouble, increase the duration. Try to achieve the consistency in running for the duration you set for yourself. Increase it further only when you’re able to achieve it without much effort. It’ll be the cardiovascular training that’ll be increasing your endurance level. Few words of advice - run on good running shoes and try running with a partner. It’ll help you to stay motivated.
You might ask your neighbors to do it for you but almost certainly, it won’t work. So stop delaying the inevitable, get hold of your bike, and get on the street. It will help you in the same way running did, except that it’ll be ten times more fun than running and will give you a different experience altogether. You’ve to follow the same procedure as you did with running. Another few words of advice - wear bright clothes when you move on to the streets and don’t forget your helmet.
Don’t even bother to ask anybody else to do it for you; because once you get the hang of it, you’ll never let anybody do it for you. It’s one of the best ways to improve on your muscular endurance as it involves all the parts and muscles of your body including your legs, arms, chest, back, and shoulders working in tandem. Again, follow the same durational procedure as you did with the above two (only if you’re going to row daily). Not only will it improve your endurance level, but will also get you in great physical shape.
Take stance, look down, don’t go back, look down, jump, and splash. Swim, swim like the mermaid, or any manly fish you like. Swimming, just as rowing, brings all the parts and muscles of your body into action. It’s best to combine swimming after a good sweaty session of running or cycling. It’s a great way to increase on your muscular endurance and to get you into fine shape.
There are a load of exercises that you can include in your routine. Lower body exercises like leg extensions, lunges, squats, curls and upper body exercises like pushups, chin ups, presses, crunches, planks, lateral lifts, and biceps curls are easy to do and don’t demand any heavy equipments or machinery to be handled. Doing these exercises on a regular basis will provide you with an improved muscular endurance that will, in turn, bless you with a herculean ability, to perform tasks that you are required to perform, without panting and cringing. It is also a good way to get you into a good shape and will allow you to reap the health benefits for as long as you continue doing them.
You just can’t exclude or forget them, can you? This is probably the one thing that you won’t even care anybody else to do it for you, for you’ll be playing for yourself, and they’ll join you no matter what. Sports like hockey, football, soccer, basketball, tennis etc tests your muscular endurance for what it is. Indulge yourself and others into regular playoffs, have some fun, and over a period of time come back to find yourself with improved muscular endurance.
You don’t need to go through each of the activity on a daily basis but need to smart it out. It’s recommended to consult your physician before indulging yourself into these activities. Plan it out nicely for the week and don’t forget to include resting from the schedule, for muscles too need time to relax and heal themselves. Keeping yourself motivated throughout is the key to improve muscular endurance.