When a group of muscles or a muscle sustains repeated force against resistance for a long period, it is called muscle endurance. The ability of the muscles to exert more than what they naturally can is nothing but the stamina of the muscles. People strive for muscle endurance when there is a need to use muscles more than normal or if you want it to contract in a particular way. This can happen if you keep repeating the same exercise focusing on that particular muscle. For example, athletes practice running and swimming more than often so that their leg muscles move in a particular and faster way. These are certain exercises you can perform for greater muscle endurance:
Plank is a form of exercise that can increase your overall body strength and tighten your muscles so that they can endure pressure. Your legs remain straight, and the entire body is lifted. This helps to tighten your lower back and shoulder muscles. The muscles gain strength and can resist force for a period.
People who are concentrating on lower body muscle endurance usually squat it out. In squats, your entire body weight is on your legs, and you bend up and down. The leg muscles tighten and strengthen. Therefore, the exercise is practiced by athletes more than normal. Squats are best recommended when the focus is on leg muscles.
Pushups are recommended for muscle endurance for the entire body. Pushups make multiple muscles work at the same time, thereby improving your resistance power. At times, while measuring muscle endurance, a pushup test is performed. By counting the number of pushups you can do in a minute, it becomes easy to measure the increase or decrease in muscle endurance.
While working on muscle endurance, you should know the right type of muscle to concentrate on. Our body has two muscle fibers named fast and short twitch. Here, the short twitch contributes to muscle endurance and help you perform in long duration activities. Your genes determine the composition of your fiber. And therefore, there are people who are naturally strong without making much effort.
There are certain easy steps that you could follow in your everyday life to improve muscle endurance like taking the stairs instead of elevators, walking as much as possible and standing at times while working instead of sitting for long hours. These small tasks will always keep you on toes, thus contributing to the flexibility and strength of the muscles. The simplest is to invest in a healthy lifestyle where you eat healthy food and exercise at least 30 to 45 minutes every day. If you do this, then you might not need to put extra efforts in gaining muscle endurance. Constant improvement in muscle development will lead to increase in muscle endurance.
