MUSCULAR

ENDURANCE

BY: GROUP 5
 Muscular Endurance
• It is your muscles' ability to perform
repetitive motions -- lengthening and
contracting -- over long periods of
time without getting tired.
• It is also a sustained amount of
repetitive force generation against
resistance.
• It is also refer to muscular strength
 BENEFITS OF MUSCULAR
ENDURANCE
1. KEEPS YOUR HEART HEALTHY.
2. LEADS TO A LONGER LIFE.
3. HELP YOU KEEP A HEALTHY BODY WEIGHT.
4. IMPROVE MOOD AND SLEEP QUALITY.
5. PREVENT AGE-RELATED DECLINE.
6. REDUCE THE RISK OF INJURIES.
7. LEAD TO HEALTHIER, STRONGER MUSCLES, AND
BONES.
8. INCREASE YOUR ABILITY TO DO ACTIVITIES.
FIVE EXERCISES
TO IMPROVE
YOUR
MUSCULAR
ENDURANCE
PLANK
 •To start, lie flat on your stomach (hips
touching the ground) with your legs flat and
upper body propped up by your forearms.
•Tightening your lower back and shoulder
muscles, raise your hips off the ground.
•Hold for as long as you can (aim for intervals
of 30 to 45 seconds) and then relax. That
completes one repetition (rep).
TIPS:
•Perform 5 reps of your longest hold possible.
•At the end of the 5th rep, your arms should
be quivering. This is a good indication that
you’re pushing your limits.
BODY WEIGHT SQUATS
•Start by standing upright with your feet placed
in a position slightly wider than shoulder-width
apart, and your toes pointed straight ahead.
•Bend your legs and drop your buttocks down
to the height of your knees. Your legs should
form a 90-degree angle when you’re at the
bottom of the movement.
•With your weight on your heels, push yourself
back upright, squeezing through your gluts on
the way up.
•Perform 5 sets of 25 repetitions. Adjust this
rep number if you feel you can do more at the
end of each set.
Tips:
•Maintain good form by keeping your
chest out and shoulders back. Don’t let
your torso become parallel with the
ground.
•Try a variation on this traditional squat
by widening your stance and pointing
your toes outward. This move will target
the inside of your thighs.
WALKING LUNGES
•Stand upright with your feet shoulder-width
apart.
•With your right leg, take a large step forward,
then drop your body down so that your back
leg touches the ground.
•Push down through your front heel and stand
back upright.
•Repeat the same motion with your left leg.
•Perform 5 sets of 30 lunges (15 on each leg,
per set).
Tip:
•Resist the urge to drop your torso. Keep
your abdomen upright
PUSH UPS
•Start by lying flat on your stomach.
•Push yourself off the ground into a plank
position.
• Hold your body up with your toes and with
your hands.
•Lower yourself back down, letting your chest
touch the ground.
•Promptly push down on your palms and raise
your body back to a plank position.
•Perform 5 sets of 15 repetitions.
Tip: If this movement is too advanced for you,
start with your weight on your knees instead of
your toes.
SIT UPS
•Start by lying flat on your back, with your legs bent
and your feet flat on the ground. Place your hands
beneath your neck, with your elbows out to the sides.
•Clench your stomach muscles and bring your torso
up so that it’s flush with your thighs. Resist the urge to
use momentum, rather than your muscles, to bring
your body up.
•Guide your body down in a controlled motion to
maximize your muscle use.
•Perform 5 sets of 25 repetitions.
Tip: When doing sit ups, use a yoga mat to keep
your tailbone from rubbing uncomfortably on the
ground.
 How to
Measure
and Improve
Muscular
Endurance
MEASURE YOUR MUSCULAR ENDURANCE
Several tests can be done at home that will
allow you to assess the various determinants of
your physical fitness, among which are
your aerobic capacity, muscular strength and
endurance, flexibility and percentage of body
fat. You measure your muscular endurance, in
movement. There is a direct relationship
between your level of musculoskeletal fitness
and your health. Using the interpretation table
to measure the endurance of your abdominal
and muscles.
Results Interpretation Table
 IMPROVING MUSCULAR ENDURANCE
• USING A PROGRAM OF LOWER INTENSITY STRENGTH
TRAINING TO IMPROVE MUSCULAR ENDURANCE. THE
WEIGHT LOAD SHOULD BE LESS THAN 50 PERCENT OF
THE REPETITION MAXIMUM (THE MAXIMUM WEIGHT YOU
COULD USE FOR ONE REPETITION OF THE EXERCISE.
• THIS IS A LIGHT TO MODERATE INTENSITY LOAD. YOU
PERFORM A RELATIVELY HIGH NUMBER OF
REPETITIONS, 15 TO 25 PER SET, FOR ONE OR TWO
SETS.
 HOW TO
BUILD THE
MUSCULAR
ENDURANCE
 MUSCULAR ENDURANCE ALLOWS YOU
PERFORM PHYSICALLY FOR EXTENDED LENGTHS
OF TIMES WITHOUT EXHAUSTION. PHYSICAL
ENDURANCE IS ESPECIALLY IMPORTANT IF YOU
PERFORM PHYSICAL LABOUR OR IF YOU ARE
INVOLVED IN SPORTS WHERE HIGH LEVELS OF
EXERTION ARE REQUIRED OVER HOURS OR EVEN .
THERE ARE SOME TECHNIQUE THAT YOU CAN
APPLY YOUR WORKOUT TO BUILD TO MUSCULAR
ENDURANCE:
 HERE ARE THE TECHNIQUE TO BUILD THE
MUSCULAR ENDURANCE
 BUILDING STRENGTH
 BUILDING THE STRENGTH AND ENDURANCE TOGETHER
DOING BOTH TOGETHER IN ONE ROUTINE, ALLOW YOU
TO BUILD MUSCLE STRENGTH ,SIZE AND ENDURANCE
ALL AT THE SAME TIME.
 CORRECT THE MUSCLE IMBALANCE
IF PARTS OF YOUR BODY ARE STRONGER THAN
OTHERS, THIS IMBALANCE CAUSES YOUR BODY TO
WORK INEFFICIENTLY. THAT INEFFICIENCY NOT ONLY
DECREASES YOUR MUSCLE ENDURANCE, BUT ALSO
MAKES YOU MORE AT RISK FOR INJURY.
Concentrate on full-range-of-motion exercises
EXERCISES THAT EMPLOY YOUR FULL RANGE OF MOTION
ENABLE YOU TO WORK THE ENTIRE MUSCLE, AS WELL AS
IMPROVING YOUR FLEXIBILITY. FLEXIBILITY IS NOT ONLY
ESSENTIAL TO HELPING PREVENT INJURY, BUT CAN HELP YOU
BUILD MUSCLE ENDURANCE BY ENCOURAGING YOUR MUSCLES
TO WORK MORE EFFICIENTLY.
INCREASE SETS AND REPETITIONS GRADUALLY
IF YOU CONTINUE TO DO THE SAME EXERCISES WITH THE
SAME LEVEL OF RESISTANCE FOR AN EXTENDED PERIOD OF
TIME, EVENTUALLY YOU'LL GET NO BENEFIT FROM THE
EXERCISES. PROGRESSIVE OVERLOAD IS THE KEY TO
CONTINUALLY BUILDING MUSCLE ENDURANCE.
 INCREASING FLEXIBILITY
 WARM UP BEFORE STRETCHING
BEFORE DOING ANY KIND OF STRETCHING EXERCISES,
INCREASING YOUR BODY TEMPERATURE BY ONE OR TWO
DEGREES IS ESSENTIAL TO GET BLOOD FLOWING TO THE
MUSCLES YOU INTEND TO STRETCH. OTHERWISE, YOU COULD
END UP INJURING YOURSELF.
STRETCH BOTH SIDE OF YOUR BODY
JUST AS THE STRENGTH OF YOUR MUSCLE GROUPS
SHOULD BE BALANCED, SO SHOULD YOUR FLEXIBILITY. THE
DOMINANT SIDE OF YOUR BODY MAY NATURALLY BE MORE
FLEXIBLE THAN THE OTHER, WHICH MEANS YOU HAVE A
DEFICIT TO MAKE UP.
USE DYNAMIC STRETCHING BEFORE YOUR WORKOUT
AND DO STATIC STRETCHING AFTER YOUR WORKOUT
SLOW, CONTROLLED MOVEMENTS THAT WORK
THROUGH YOUR ENTIRE RANGE OF MOTION ARE HELPFUL FOR
INCREASING FLEXIBILITY. THESE STRETCHES ALSO MIMIC MANY
OF THE MOTIONS YOU'LL USE IN YOUR FULL ROUTINE, WHICH
CAN ENHANCE YOUR PERFORMANCE.
USE WEIGHTS TO INCREASE CERTAIN STRETCHES
USING WEIGHT WITH STATIC STRETCHES MAY HELP TO
LENGTHEN YOUR MUSCLES. KEEP IN MIND THAT THIS TYPE OF
STRETCHING MAY BE TOO EXTREME FOR SOME PEOPLE AND IT
CAN LEAD TO PULLING A MUSCLE. START WITH UNWEIGHT
STRETCHES AND ONLY MOVE UP TO THIS FORM OF
STRETCHING IF REGULAR STATIC STRETCHING BECOMES TOO
EASY FOR YOU
 INCORPORATE STRETCHING BEFORE AND AFTER YOUR
WORKOUT
STRETCHING ENCOURAGES THE GROWTH OF FASCIA, THE
CONNECTIVE TISSUE THAT HOLDS YOUR MUSCLES IN PLACE.
NOT GROWING THIS CONNECTIVE TISSUE AS YOU ARE
BUILDING MUSCLES CAN INHIBIT YOUR ABILITY TO BUILD BOTH
STRENGTH AND ENDURANCE OVER TIME.
 DESIGNING YOUR TRAINING REGIMEN
 LIMIT YOUR RECOVERY TIME BETWEEN SETS
IF YOU'RE TRYING TO BUILD MUSCLE ENDURANCE, YOU
DON'T WANT YOUR MUSCLES TO RECOVER – YOU WANT THEM
TO CONTINUE TO WORK FOR LONGER. WHEN YOU EXERCISE,
PARTICULARLY DURING STRENGTH-TRAINING EXERCISES,
SHORTEN YOUR REST BREAKS AND TAKE FEWER OF THEM.
 COMBINE STRENGTH TRAINING WITH CARDIO
WHEN YOU DIVIDE YOUR TRAINING REGIMEN INTO
"STRENGTH DAYS" AND "CARDIO DAYS," YOU'LL HAVE A
DIFFICULT TIME BUILDING MUSCLE ENDURANCE. TO
SUCCESSFULLY BUILD ENDURANCE, YOU NEED TO ENGAGE ALL
OF YOUR ENERGY SYSTEMS AT ONCE.
CHOOSE COMPOUND AND HYBRID EXERCISES
COMPOUND EXERCISES REQUIRE USING MORE THAN ONE
JOINT, WHILE HYBRID EXERCISES COMBINE TWO DISTINCT
TYPES OF MOVEMENT INTO ONE EXERCISE. DOING BOTH OF
THESE TOGETHER INCREASES THE WHOLE-BODY COMPONENT
OF YOUR ROUTINE, WHICH WILL HELP YOU BUILD MUSCLE
ENDURANCE.
 ADD PLYOMETRICS
PLYOMETRICS INVOLVES EXPLOSIVE MOVEMENTS THAT STIMULATE
THE DEVELOPMENT OF FAST-TWITCH MUSCLE FIBERS TO INCREASE
YOUR SPEED AND POWER. WHILE THIS MIGHT NOT SOUND SO MUCH
LIKE ENDURANCE, THESE MOVEMENTS REQUIRE A LOT OF ENERGY AND
WILL PRESENT A SIGNIFICANT CHALLENGE TO YOUR MUSCLES.
 TRY A VARIETY OF ACTIVITIES
YOUR MUSCLES ARE GOING TO GET USED TO DOING EVEN THE
MOST WELL-CRAFTED EXERCISE ROUTINE. SWITCHING UP ACTIVITIES
KEEPS YOUR MUSCLES FROM BEING OVERUSED BECAUSE YOU'RE
ASKING THEM TO MOVE IN DIFFERENT WAYS. IF YOU WANT TO BUILD
STAMINA AND ENDURANCE, IT'S IMPORTANT TO BE AGILE AND ABLE TO
ADAPT TO DIFFERENT MOVEMENTS.
 THE IMPORTANT OF MUSCULAR ENDURANCE IN OUR
DAILY LIFE
INCREASING YOUR MUSCULAR ENDURANCE WILL MAKE
EVERYDAY CHORES AND TASKS EASIER. TRAINING
MUSCULAR ENDURANCE WILL INCREASE YOUR STAMINA --
YOU'LL HAVE MORE ENERGY TO GO FROM YOUR JOB TO
PLAYING WITH YOUR KIDS, FOR EXAMPLE. YOU WILL FIND
THAT PERFORMING REPETITIOUS PHYSICAL ACTIVITY --
SUCH AS GARDENING, RAKING LEAVES AND WASHING
YOUR CAR -- WILL BECOME LESS FATIGUING, TOO.
IMPROVED MUSCULAR ENDURANCE WILL ALSO LIMIT
INJURIES SUSTAINED FROM PHYSICAL EXERTION AND FROM
THE OVERUSE OF ACTIVE MUSCLES THROUGHOUT THE DAY.
THANK YOU FOR LISTENING