To train muscular endurance you need to subject your muscles to multiple contractions under a low to medium load. In simple terms that means you need to use your muscles repeatedly for a period of time. So any type of exercise that you can do for while can be used to train muscular endurance.
A good example is cardiovascular disciplines. Doing workouts with jogging, cycling or swimming for example are a great way to increase the endurance of your muscles. The first thing you need to do is choose which discipline you want to use. Keep in mind what body areas you are trying to target. If your target is the whole body then use jogging, the x trainer or swimming. If it’s your biceps and upper back then try rowing. If you want to improve your leg muscles then cycling is a great choice.
Another option, which can be target to specific body areas far easier, is to use resistance training. Resistance training is weighted exercises and body weight exercises. Examples would include bicep curls, press ups, pull ups and the bench press. Body weight exercises are a great way to increase your endurance ability. Weighted exercises will require you to find what weight allows you to perform between 15 and 20 repetitions.
Choose 2 to 3 exercises for each body area. You would then want to do 3 sets per exercise. This would be a workout. Aim for 2 to 3 workouts per week.
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