Muscle endurance is the ability of a muscle or group of muscles to sustain repeated contractions against resistance over an extended period. It is one of the components of muscle fitness and muscle strength. Next, Yi Zhi Ji will share with you how to accurately measure and improve your muscle endurance. Let's take a look at 5 ways to enhance muscle endurance.
1. In muscle training, muscle endurance refers to the number of repetitions of a single exercise you can perform without stopping and resting. Examples include how many weighted squats or push-ups you can do in one go.
2. The specific type of muscle endurance used in aerobic activities (such as running, swimming, or cycling) is generally referred to as cardiovascular endurance or cardiopulmonary endurance, and it differs from the definition of muscle training. Endurance training for these types of outdoor activities builds the energy systems of muscle fibers and capillaries in the body, which can sustain prolonged exercise, such as running a marathon.
How to Measure Muscle Endurance
Conducting a muscle endurance test when starting a muscle training program can help trainers set the correct intensity and load for your workouts. The push-up test is generally a measurement of upper body muscle endurance. You can do as many sit-ups as possible. There is a modified push-up test for women, which measures how many you can do in one minute. You can compare your performance with others of the same age and gender.
Muscle Endurance Push-Up Test Standards
The push-up test is a basic fitness test used by coaches and athletes to assess upper body condition and monitor progress in strength and fitness training. The strength and endurance of upper body muscles, especially the chest, shoulders, triceps, and core muscles, are good indicators of health. This simple exercise engages all the muscles of the entire body.
How to Perform the Push-Up Test
Standard Push-Up Test, this version is for men:
Before performing any fitness test, do a brief warm-up. Start in a prone position on your hands and toes, with your hands shoulder-width apart and elbows fully extended. Maintain a straight line from your toes to your hips and shoulders, while lowering your upper body so that your elbows bend to 90 degrees. Push back up to the starting position. Complete as many repetitions as possible. Record the number of push-ups completed.
Modified Push-Up Test, this version is for women:
Their upper body strength is relatively lower than that of men. This test is conducted in the same way as described above, except with the knees as the rear support position. Record the number of push-ups.
