Executive Chronicles | Go Longer, Farther, and Harder: A Guide on How to Improve Muscular Endurance | Did you know that only 23.2% of American adults meet the recommendations for weekly physical activity? If this sounds like you, then you’ll want to start adding some workouts to your schedule.
It can be hard getting into it, especially if you’re out of shape. So if you want to improve muscular endurance so you can work out more, then you’re in the right place! Here’s a quick guide on how to do so!
Choose the Right Exercise
Cardiovascular exercises (such as jogging) can be good for losing weight and improving heart health. But you might find that you don’t have much endurance there.
To build up muscular endurance, don’t just focus on cardiovascular activities. Instead, add some exercises that’ll work out your large muscle groups. Some great ones to do are lunges, bench presses, and squats.
You might think you need to work out every day to get the best results, but that’s actually counter-intuitive. As a beginner, you’ll want to do these muscular endurance exercises 2-3 times a week. You can then move on to 3 days per week as an intermediate trainer, and then 4 to 6 days per week as an advanced trainer.
Choose the Right Load and Volume Too
When improving muscular endurance, you’ll typically want to stick with half the maximum weight you can handle. Any more or less, and you won’t be getting the optimal workouts in.
If you’re new to working out, you’ll want to start off with 10 to 15 reps and 1 or 2 sets. As you progress, you can slowly increase your volume. For example, once you’re an advanced trainer, you can go with 10 to 25 reps per set!
Have the Right Velocity
Many people don’t know, but how quickly you contract your muscles will impact your muscular endurance.
If you’re doing light to moderate-rep sets, you should do slow velocities. Whereas if you’re doing high-rep sets, you’ll want to do moderate to high velocities.
By switching up your repetition velocities when appropriate, you’ll quickly build muscle endurance, which will then help you do other types of exercises more easily.
Rest Up
It might sound strange that we’re suggesting you rest to build up endurance, but trust us, it works!
When you’re doing high-rep sets, you should take small breaks in between. Just 1 or 2 minutes of rest will suffice! Otherwise, if you’re doing light or moderate-rep sets, rest for just under a minute.
Try SARMs
“SARMs” stands for “selective androgen receptor modulators”. They’re very similar to steroids but are a legal type of supplement that have fewer side effects.
There’s a wide variety of SARMs available that can not only help you increase muscle mass, but also lose more weight.
Improve Muscular Endurance With Our Tips
By using our tips, you can improve muscular endurance in no time. There are different ways to improve muscular endurance, and if you mix and match them, you’ll see the best results possible!
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