Improving Muscular Endurance

Muscular Endurance Versus Cardiovascular Fitness Cardiovascular Fitness is the ability of the heart lungs and blood vessels to function efficiently during vigorous activity. Muscular endurance is the ability to contract muscles many times without tiring or to hold one contraction for a long time. Cardiovascular Fitness is the ability of the heart lungs and blood vessels to function efficiently during vigorous activity. Muscular endurance is the ability to contract muscles many times without tiring or to hold one contraction for a long time.

Benefits of Muscular Endurance  Improves appearance  Improves general health  Improves fitness  Enables a person to work longer without getting tired  Easier to maintain good posture  Less likely to have backaches, muscle soreness and muscle injuries.  Improves appearance  Improves general health  Improves fitness  Enables a person to work longer without getting tired  Easier to maintain good posture  Less likely to have backaches, muscle soreness and muscle injuries.

FIT Formula for Muscular Endurance  Frequency - 3 to 6 days per week  Intensity - 20 to 55% of 1RM  Time - 1 to 3 sets of 11 to 25 reps for each exercise  Frequency - 3 to 6 days per week  Intensity - 20 to 55% of 1RM  Time - 1 to 3 sets of 11 to 25 reps for each exercise

Circuit Training for Muscular Endurance  Circuit training involves moving from one exercise station to another with short breaks for changing stations.  A different exercise is performed at each station.  Circuit training involves moving from one exercise station to another with short breaks for changing stations.  A different exercise is performed at each station.

Guidelines for Muscular Endurance Exercise  Always warm up and stretch before exercising.  Breathe normally while exercising.  Start with low-intensity exercises and progress slowly  Use good body mechanics and correct technique.  Take your time and work rhythmically.  Always move through full range of motion.  Avoid working the same muscles in two consecutive exercises.  Exercise each specific muscle group.  Vary your exercise routine.  Consider multiple sets.  Always warm up and stretch before exercising.  Breathe normally while exercising.  Start with low-intensity exercises and progress slowly  Use good body mechanics and correct technique.  Take your time and work rhythmically.  Always move through full range of motion.  Avoid working the same muscles in two consecutive exercises.  Exercise each specific muscle group.  Vary your exercise routine.  Consider multiple sets.

Methods of Building Muscle Fitness for Enhanced Performance  Plyometrics:This is a type of exercise designed to improve power. This type of training involves hopping and jumping.  Periodization:This is not a type of training. It is a way of scheduling your muscle fitness exercise program.  Interval Training:A type of training that is often used to increase anaerobic performances such as sprinting. In sprinting it would involve short sprints of high intensity followed by rest periods.  Plyometrics:This is a type of exercise designed to improve power. This type of training involves hopping and jumping.  Periodization:This is not a type of training. It is a way of scheduling your muscle fitness exercise program.  Interval Training:A type of training that is often used to increase anaerobic performances such as sprinting. In sprinting it would involve short sprints of high intensity followed by rest periods.