Overview
Endurance training is your ability to sustain exercise for a prolonged period of time with little or no fatigue. This type of training helps you improve cardiorespiratory endurance, reduce recovery time between days of training, and improve your body's ability to metabolize fat for energy, according to exercise physiologist William McArdle. Thus, the best muscular endurance workout would depend on your physical capabilities and goals.
Jump Rope Combo
Jump roping not only improves muscular endurance, it also improves your posture, rhythm and coordination that are essential to most sports and activities. This combination works on basic jumping patterns in different directions. Stand with your feet together and swing the jump rope beneath you. Jump only high enough to clear the rope on the balls of your feet and toes at a rate of two jumps per second for 30 seconds. Without stopping, hop side to side to your left and right about 6 inches away from your origin. Jump at the same rate for the same period of time. Then hop to the front and to the back about 6 inches from your origin, and jump at the same rate for the same time period. Rest for one minute, and repeat the combination three more times. Increase the duration of your jump by 10 seconds per set.
Circuit Training
Circuit training is where you perform a series of exercises that train different movement patterns without rest between exercises. You can use almost any type of exercises in a circuit training, such as a cable column machine, stability ball, medicine balls, free weights, and your own body weight. For beginners, Coach Vern Gambetta, author of "Athletic Development," recommends you perform five basic movement patterns, which involves pushing, pulling, lifting overhead, rotating and squatting. In a sample workout, perform each of the following movement patterns for 30 seconds without rest between exercises. When you have completed one circuit, rest for one minute and repeat the circuit two to three more times. The exercise intensity should be moderate so that you do not exhaust yourself.
Interval Training
Interval training is similar to circuit training except that you exercise at a high intensity level, where you perform a high-intensity exercise for a short period of time followed by a short period of rest. This improves your stamina which helps reduce your recovery time between bouts of exercise and burn more calories in less time, according to Coach Robert dos Remedios, author of "Cardio Strength Training." For example, perform one set of barbell squats for 30 seconds and rest for 30 seconds. Then perform a set of pullups or pushups, and rest for another 30 seconds.
Supersets
A superset is where you perform two exercises that train opposing muscle groups or movement patterns to increase muscle growth, endurance and stamina without rest between sets. This will also save you time in your workout and alleviates some of the boredom that is typical with gym or home workouts. You can perform a pushing and pulling exercise in a superset or an upper body exercise with a lower body exercise. For example, perform a dumbbell chest press and a standing dumbbell row without rest between exercises. Rest for 30 to 45 seconds and do two more supersets.
0 Comments