Muscular endurance is when you perform specific work with your muscles for a prolonged period of time. Sports including tennis, rugby and football are all high stamina sports where you can suffer continuous shortness of breath. These sports heavily rely on strong muscular endurance and fitness for an athlete to be successful.
Muscular exercise builds up stamina in the muscles and helps to enhance and improve the duration muscle intensity can be held. Below are some muscular endurance activities and tips on how to improve your endurance levels.
Regularly doing push ups can greatly build up your upper body strength and improve muscular endurance. To successfully improve your push up technique, start in the prone position with your head facing the ground and your feet and hands on the ground. Next you need to slowly lower your chest to the ground and then press yourself back up to the starting position with your arms extended. The primary muscles that are worked in this muscular endurance exercise are the chest, triceps and shoulders. If you want to build up additional muscular endurance you can add variations to your push ups such as raising one leg. Doing this will increase the intensity of the push up
If you weight lift then you will be familiar with dead lifts as part of your training regime. You will also know that changing weights, sets and reps will increase your muscular endurance dramatically. A dead weight involves complex movement which allows the body to improve the ability to transport oxygen to the working muscles. By performing a total of 15 to 20 reps and three to five sets using a light weight you can improve muscular endurance.
Running is great for building up muscular endurance. Specific muscles worked while running include the quadriceps, hamstrings, calf muscles and abdominals. Running interval workouts can be completed by alternating between work and rest for a specific time interval from 20 to 60 seconds.
Muscular endurance can be defined as the body’s ability to continually perform during high stamina and strenuous physical activities such as rugby and football – both common activities where you experience shortness of breath. Your rugby performance can be greatly enhanced if you correctly train prior to the big match. If you haven’t trained enough your muscular endurance will not be able to withstand the pace of the game and you will begin to feel fatigued. When taking part in muscular endurance activity strength building exercises are imperative.