Improving Muscular Endurance

Improving Muscular Endurance

Muscular Endurance Versus Cardiovascular Fitness

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 EnduranceBenefits 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 EnduranceFIT 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 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

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

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.