Muscular endurance muscle is the ability of a muscle to complete multiple repetitions of a movement against resistance for an extended period of time. This muscular endurance is typically required for athletic performance and everyday tasks at home, such as sweeping the yard or carrying groceries.

In daily activities, there are 2 types of muscle fibers that work, namely slow twitch fibers (used during sustained activity) and fast twitch fibers (active to produce short bursts of power). Muscular endurance training will target the slow twitch fibers, which aims to make them work more efficiently, so that the muscles can be used for a long time.

Advantages

The stronger your muscular endurance, the more activities you can do, aka your muscles can still be used for a long time before feeling the need to rest. For example, you can run a 5km marathon, while your friend can only do 2km. Not only to make your muscles last longer, but muscular endurance also has other benefits, including:

• Improves posture

• Decrease in body fat

• Reduces the risk of injury

• Produce more energy throughout the day

• Improved sleep quality

• Increased muscle mass

• Increased bone strength

Muscular endurance training can improve posture

Exercises to Boost Muscle Endurance at Home

To increase muscle endurance, the equipment that can be used are dumbbells, resistance bands, strengthening machines, or barbells. However, these are usually only available in gyms. Not everyone has the time to go there, and there may also be cost limitations. Then, is it still possible to improve muscle endurance? The answer is of course!

The truth is, we don't always have to hit the gym to build muscular endurance. Instead of using equipment that not everyone has, you can use your body weight as the weight. You can do them at home without the need for special equipment. Here are 5 workouts you can try:

• Push-ups: this exercise will build muscular endurance in the arms, chest, and core muscles (which help stabilize the body)

• Squats: this exercise will build muscular endurance in the hips and legs

• Pike crunch: this exercise will build muscular endurance in the core muscles

• Abdominal crunch: this exercise targets the muscles in the abdomen

• Superman: this exercise targets the muscles in the back and shoulders

• Plank: this exercise targets the core muscles while holding the body in a static position

• Walking lunges: this exercise targets the abdominal muscles, glutes, hips and thighs

Increase muscular endurance with push-ups, squats, crunches, planks and lunges

Preventing Injuries

Sports injuries can happen at any time and to anyone. They can also be mild to severe. The impact can hinder activities for a few days, but it may also last longer than that. During our workouts, we need to be focused yet cautious. Some strategies to avoid injury are as follows:

• Make sure to warm up with dynamic stretching before your workout, at least 5 minutes.

• Make sure your posture is good and maintained and accompanied by the right technique.

• Exhale during movements that require more effort and inhale during movements that are easier.

• Avoid forcing your muscles to continue working, give your muscles time to rest

• Stop the workout when you feel pain in a certain part or get injured.

So, muscular endurance is a term to describe muscle endurance. If your muscular endurance is good, then you can perform movements or activities for longer periods of time. Not only for the duration, but muscular endurance training is also great for improving posture, losing fat, and increasing muscle mass. You can do push-ups, squats, crunches, and even planks. Which one do you prefer?

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