How to Improve your Muscular Endurance > 자유게시판

Muscular endurance is the ability of a muscle or group of muscles to sustain repeated contractions against resistance for male vitality supplement an extended period. The greater your muscular endurance, the more reps you can do of a particular exercise. It is just one of the components of muscular fitness, along with muscular strength, flexibility, and power. In strength training, muscular endurance refers to the number of repetitions of a single exercise you can do without needing to stop and rest. Examples include how many times you can do a full squat, a sit-up, or a biceps curl with a light to moderate weight before breaking form. Muscular endurance is muscle-specific. In other words, you may have more endurance with squats than with biceps curls. It all depends on which muscles you train. The type of muscular endurance used during cardiovascular fitness activities such as running, swimming, or cycling is usually called cardiovascular endurance or cardiorespiratory endurance and is different from the strength-training definition.

Muscular endurance is important in everyday activities, such as climbing three flights of stairs to get to the floor where you work or carrying a heavy bag of groceries from the car to the house. In sports, muscular endurance helps you better compete. Studies have found that muscular endurance training can improve sports performance. One study in Frontiers in Physiology noted that cross-country skiers who did this type of training had better double-poling performance. Research has also found that when combined with standard resistance training (lifting weights to build muscle), muscular endurance training helps improve blood sugar and insulin levels for people with type 2 diabetes. It can also reduce injury risk. Measuring your level of muscular endurance is the first step when embarking on a plan to improve it. This helps you know where you began while making it easier to track your progress. The push-up test is often used to measure upper-body muscular endurance. Do as many push-ups as possible before you break form.

This may also be a timed test to see how many you can perform in one minute. Once you have your number, compare how your performance matches up with others in your age and gender category. Tracking this number over time allows you to see increases or decreases in your upper body's muscular endurance. You can do muscular endurance testing on your own, or if you're working with a trainer, they may use this test to set the right intensity and loads for your exercises. Even the U.S. Army uses push-up tests to assess the muscular endurance of its recruits. Some research suggests an effective muscular endurance training program uses lighter weights while doing more reps. This approach may be the most effective for improving local and high-intensity (or strength) endurance. The principles below can be applied to a novice, intermediate, or advanced muscle endurance training workout. They are based on the American College of Sports Medicine's position on weight training and resistance training.

The exercises you choose should work large muscle groups (such as the legs or back) or male vitality supplement multiple muscle groups (such as the upper body and core). Add variety by including exercises that target one or two limbs or one or two joints. The National Academy of Sports Medicine recommends doing exercises such as squats, bench presses, cable rows, and lunges to help build your muscular endurance. Load refers to the amount of weight or male vitality supplement resistance you use (a 10-pound dumbbell or setting the leg press machine to 110 pounds, for instance). Volume is the number of times you do the exercise or the total number of repetitions. Ideally, you want to choose a load (weight) less than half the maximum weight you can push, pull, or lift one time. This is considered a light to moderate intensity load. If you are a novice or male vitality supplement intermediate exerciser, alpha surge male performance support alpha surge male performance support alpha surge male testosterone booster supplement aim to perform 10 to 15 repetitions for one or two sets. If you are an advanced exerciser, plan to do a little more, or anywhere from 10 to 25 repetitions per set.

Use short rest periods for muscle endurance training. Rest one to two minutes for high-repetition sets (15 to 20 repetitions or more) and less than one minute for moderate (10 to 15 repetitions) sets. Circuit training is good for building local muscular endurance, and the rest periods during this type of exercise should only fill the time it takes to move from one exercise station to another. Frequency refers to how often you should do a workout that focuses on building your muscular endurance. This frequency is similar to that for building larger muscles. Novice training: Exercise two to three days each week when training the entire body. Intermediate training: Exercise three days per week for total-body workouts or four days per week using split routines for male vitality supplement upper and male vitality supplement lower-body workouts. Advanced training: Use a higher frequency of four to six days per week if the workouts are split by muscle group. Repetition velocity refers to how slow or fast you contract your muscles during specific exercises.