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7 great sports exercises to strengthen and increase muscle endurance

BingMag.com 7 <b>great</b> <b>sports</b> <b>exercises</b> to <b>strengthen</b> and <b>increase</b> <b>muscle</b> endurance

Most people may think that strengthening muscles is only limited to increasing their size and strength. But various bodybuilding exercises or sports are performed for another purpose, which is known as increasing muscle endurance.

Increasing muscle volume refers to increasing body size, and increasing strength means lifting weights or objects. It is heavier. But muscular endurance refers to how long you can keep the muscles engaged. In other words, the more endurance you have, the longer you can exercise and do different things.

Now we have to see how we can increase muscle endurance. In this article, we want to examine muscle endurance and its benefits, and also introduce 7 suitable exercises to improve and increase it. So stay with us.

What is muscular endurance?

BingMag.com 7 <b>great</b> <b>sports</b> <b>exercises</b> to <b>strengthen</b> and <b>increase</b> <b>muscle</b> endurance

Endurance Muscular endurance refers to the length of time muscles can endure a sport, exercise, or physical activity. By exercising with body weight or with the help of weights, you can increase muscle endurance to maintain your health and prevent injuries.

When exercising, your muscles must always contract, produce force and do it without getting tired. Muscles can do this well if they have high strength and endurance. Therefore, you should try to increase muscle endurance with various sports and training methods so that you can be physically active for a longer period of time and not get tired.

What are the benefits of increasing muscle endurance?

Among the most important benefits of increasing muscular endurance, we can mention maintaining and improving health and fitness, increasing body metabolism, reducing injuries, improving sports performance and increasing self-confidence.

In general, by increasing muscular endurance, you can Have more exercise and physical activity. Therefore, you will be able to perform various sports without problems for long periods of time, and you will also be able to perform daily tasks better. And they can be done well alongside volume and strength exercises. Apart from this, with the help of these exercises, you can work on your aerobic capacity and respiratory system in a short period of time and improve your cardiovascular health.

How is muscular endurance measured?

When measuring muscular endurance you should evaluate one of the following:

  • The length of time a person can produce a certain amount of force. For example, getting into a plank position and keeping the muscles engaged.
  • How many times a person can repeat a given exercise with or without weights. For example, doing swedish swimming for one minute.
  • How much activity does a person do in an isokinetic state (using exercise machines). For example, how much pressure and weight can he carry and perform when using the forefoot or leg machine.

How much exercise is needed to increase muscle endurance?

BingMag.com 7 <b>great</b> <b>sports</b> <b>exercises</b> to <b>strengthen</b> and <b>increase</b> <b>muscle</b> endurance

Experts believe that you can do muscular endurance exercises every other day. You should rest your body for at least one day so that it can recover and prepare for the next session.

You can do light sports or stretching exercises on rest days to speed up your recovery. There are many ways to increase the speed of recovery, and with their help you can keep your muscles ready, reduce the possibility of injury and get a better result overall.

  • 16 scientific methods to increase the speed of recovery. After exercise

Despite these, you should see what is right for you and what is your purpose of exercise. Lifestyle and other factors greatly affect your exercise program. But in general, it is recommended to do endurance exercises twice a week and perform these exercises with a light weight (about 60% of the heaviest weight you can lift) and for high repetitions (more than 12 repetitions).

Also remember to limit the amount of rest between each set and exercise, as low-intensity rest increases the intensity of the workout and forces the muscles to work harder.

Best exercises That Lead to Improvement They become muscular endurance

If you want to effectively increase your muscular endurance, try to add the following exercises to your exercise program and do them regularly.

1. Wall squat

BingMag.com 7 <b>great</b> <b>sports</b> <b>exercises</b> to <b>strengthen</b> and <b>increase</b> <b>muscle</b> endurance

Wall squat is an isometric exercise. When you hold yourself steady and without moving to Put pressure on your muscles, you are doing isometric exercises. For example, the popular Planck motion is included in this group. These exercises are beneficial for increasing strength, balance, as well as strengthening connective tissues such as ligaments and tendons. sports such as yoga usually use isometric exercises.

To perform a squat, first lean against the wall, then lower your body until your knees are at a 90-degree angle and your thighs are parallel to the ground. Be careful to stick your back straight to the wall and hang your arms by your body. Also, your knees should be straight and not go beyond the tips of your feet. By fully leaning against the wall, you can maintain your balance and bear your weight better.

Maintain this stretching position for 1 minute and then stand up. Over time, you can increase the strength of your leg muscles to perform this exercise for a longer period of time.

You can also do walking squats. To perform this exercise, you need to be in a squat position, then move to the sides. You can take 4 steps to the right then 4 steps to the left and repeat this cycle 15 times.

2. Plank

BingMag.com 7 <b>great</b> <b>sports</b> <b>exercises</b> to <b>strengthen</b> and <b>increase</b> <b>muscle</b> endurance

Before doing other plank movements, you must be able to master the plank from the front. To perform this exercise, first keep your abdominal muscles tight and raise your hips so that your back is flat like a table surface. Avoid raising or lowering your pelvis too much. You can do this exercise in two ways: 1. Put your palms on the ground and hold yourself up or 2. Place your forearms on the floor so that your upper body is a little lower and closer to the floor.

Plank exercise has different types and each one puts your body under pressure in a certain way. This exercise has many benefits and can engage and strengthen muscles throughout the body. At first, try to maintain this position for 90 seconds and do 3 sets. Over time, you can increase it to 1 to 2 minutes. If you have a high level of fitness, it is enough to devote more time to the plank exercise and put your body under good pressure.

3. Bicycle crunches

BingMag.com 7 <b>great</b> <b>sports</b> <b>exercises</b> to <b>strengthen</b> and <b>increase</b> <b>muscle</b> endurance

You should do bicycle crunches slowly. To perform this exercise, lie on the floor and bend your knees. Tighten the abdominal muscles and lift the shoulder and head off the floor. At the same time, lift the legs and keep the knees bent until the legs are parallel to the floor. Turn your body slowly; so that the left elbow goes towards the right knee. While turning, extend the left leg forward.

Now do the same for the other arm and leg. It is better to repeat this 15 times for each side of the body.

4. Swedish swimming

BingMag.com 7 <b>great</b> <b>sports</b> <b>exercises</b> to <b>strengthen</b> and <b>increase</b> <b>muscle</b> endurance

Swedish swimming focuses on strengthening the chest and arm muscles. To perform this exercise, first put your hands and feet on the floor, spread them more than shoulder width apart, and get into the plank position. Tighten and engage the core muscles and legs so that the upper body and lower body are stable and in a straight line.

Now bend the elbows until the chest is facing the floor. Stare more or less to one side so that your neck remains motionless and your head does not hang. Push off the floor and return to plank position. Tighten the chest and arm muscles. Do 10 to 12 repetitions.

If this movement is difficult for you, you can modify it a little to adapt to your body. For example, put your knees on the ground so that there is less pressure on your arms.

5. Sitting up

BingMag.com 7 <b>great</b> <b>sports</b> <b>exercises</b> to <b>strengthen</b> and <b>increase</b> <b>muscle</b> endurance

Sitting up is a simple exercise and a good option for strengthening the stomach. To perform this exercise, first lie on your back, bend your knees and place the soles of your feet on the floor. Your feet should be shoulder-width apart and facing forward.

Now keep your hands crossed on your chest or behind your head. Then slowly lift the upper body and bring it towards the knees. Pause for a while and then lie down on the floor again. Try to do 3 sets of 10 repetitions or 1 set of 25 repetitions.

6. Squats

BingMag.com 7 <b>great</b> <b>sports</b> <b>exercises</b> to <b>strengthen</b> and <b>increase</b> <b>muscle</b> endurance

Squats are known as one of the best exercises. Squats are a full-body strength exercise that engages the abdominal muscles, quadriceps, hamstrings, glutes, and many other muscles and strengthens your lower body.

Squats can be done as a simple sit-up to consider, but to do it you have to observe safety and move your body properly. To perform the squat exercise, you must first stand and spread your legs shoulder-width apart. Keep your back straight, tighten your glutes, and gather your shoulders for proper form. Keep your head straight, look forward and keep your neck in line with your spine.

Now sit down and perform the movement as if you were going to sit on a chair. You should feel the heels of your feet sinking into the ground. The knees should be in line with the middle toes. Go down until the thighs are parallel to the ground, then return to the starting position by pressing on the heels and tightening the buttock muscles.

Be careful that the knees do not go inward and the upper body does not go forward too much. If the upper body moves forward, a lot of pressure will be applied to the paws and knees. Try to put pressure on the heels of the feet so that the upper body remains straight and the body weight is distributed.

7. Walking lunge

BingMag.com 7 <b>great</b> <b>sports</b> <b>exercises</b> to <b>strengthen</b> and <b>increase</b> <b>muscle</b> endurance

Lange is great for using various leg muscles that may not feel pressure in the squat movement. It is suitable. To perform this exercise, stand and spread your feet shoulder width apart. Step your right leg forward until your center of gravity is between your legs. Lower yourself until the knee of the left leg is a few centimeters off the ground, then stand up again.

Now bring the left leg forward and place it next to the right leg. Then step forward with your left foot and lower your body and execute the lunge movement. In the same way, move your legs forward and perform the lunge exercise in a walking manner.


Muscular endurance is the length of time the muscles can perform a sport, exercise or activity. It refers to bear a body. By increasing muscle endurance, you can have more power for exercise and physical activity. Therefore, you will be able to perform various sports without problems for long periods of time, and you will also be able to perform daily tasks better. Try to prepare a suitable exercise program and strengthen your muscle strength and endurance by following the safety tips in order to benefit from the benefits we have mentioned. Before using the recommendations of this article, be sure to consult a specialist doctor. For more information, read BingMag Disclaimer.

Source: Byrdie

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