Muscular Endurance Training
Muscular Endurance is the ability of your muscles to sustain an activity or workload for an extended period of time. This is usually achieved by contracting large muscle groups over many countless repetitions. A great example of this is running, your legs muscles contract and relax in unison and function within your trained aerobic threshold to propel you.
Your Endurance training would be aiming to achieve an outcome of increased efficient aerobic capacity (aerobic meaning “with oxygen”). To realize this, your muscles need to become accustom to long duration aerobic activities.
You may also introduce Intervals of higher intensity to increase your tolerance to Lactic acid build up. This would help you if the need arose to increase your intensity during your activity and placed you in your lower anaerobic range.
In this way you could progressively build up your ability to continue with your activity and slowly flush the lactic acid from your muscles without a dramatic decrease in your performance. There will no doubt be a decrease in your performance, but you will be aiming at keeping this at a minimum.
When your intensity reaches your anaerobic range your body starts to change its energy supply from oxygen and starts using energy resources stored in your muscles, the by-product is Lactic acid.
I don’t feel the need to explain all the chemical reactions that take place within your muscles when Lactic acid is formed. Reading about it will not change the fact that when your workout intensity reaches your anaerobic range you will feel a burn and muscular fatigue. This is the indicator to reduce your intensity and stop the build up of lactic acid.
HOW CAN YOU INCREASE YOUR
If you regularly train for an activity that is aerobically based, for example cycling, running, swimming, etc… you will have and be improving your aerobic foundation through your continued participation. So for you to take your endurance training to the next level you will need to increase your lactic tolerance.
This can be successfully achieved by introducing Endurance Workouts into your training with the use of
Resistance Bands allow you the freedom to duplicate your movements under a variable load in a safe manner and are much more suited than free weights. In this way you can stress your muscles in a controlled environment and gradually develop your muscular endurance.
MUSCULAR ENDURANCE TABLE
|Resistance (% of 1 RM)||20 - 30|
|Number of Repetitions||Minimum 20 and above|
|Required Sets||Time Determined (90 -120 sec or greater)|
|Rest between Sets||2 – 3 mins|
|Repetition Speed||Moderate Controlled|
|Workouts per week||Initial Stages, 2 – 3, after to 4|
Note: The Resistance used for each Set should allow for the desired number of Reps to be achieved.
Introducing Endurance Workouts into your training will increase your performance and results.
Remember that it is a specialized form of training and caution should be used to insure that your intensity does not increase too much.
Control your breathing and positioning to minimize the risk of injury. Also careful control over your pace is required to ensure the right intensity.
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