Muscle endurance is the ability to produce force over an extended period of time without a reduction in quality. Athletes cope with fatigue and tolerate high levels of lactic acid by achieving muscular endurance through variations of weight training. Examples of sports that require muscle endurance include cycling, rowing, distance running and endurance swimming events.
Strength Training
Strength training is an integral step in building muscular endurance. Resistance training increases lean muscle mass along with ligament and tendon strength to reduce the risk of injury. Athletes should perform exercises for three sets of three to six repetitions to gain maximal strength.
In the August 2009 edition of the “Journal of Strength and Conditioning Research,” Fernando Naclerio recommends that the initial goal of a muscular endurance training program should be to increase maximum strength to a point that the specific load being lifted during repeated action is less than 40 percent of the individuals’ one rep maximum. Training should then focus on maintaining strength while improving muscular endurance.
Circuit Training
Circuit training consists of an alternating series of strength exercises performed for 12 to 30 repetitions with little rest between sets. The foundation of strength gained through strength training is converted into muscular endurance through high-repetition resistance movements coupled with short rest periods. Circuit training does not allow complete muscular recovery between exercises, thus forcing the muscles to work in a state of high fatigue.
Tabata Training
Tabata training stimulates aerobic and anaerobic pathways simultaneously in only four minutes of work. The Tabata method is performed in eight sets of 20-second work intervals alternated with 10-second rest intervals. Select a moderate load that can be lifted throughout the four-minute set, and rest for one minute between exercises. Dr. Izumi Tabata published results of his study in the October 2008 “Medicine and Science in Sports and Exercise,” which demonstrated that 20-second workout bursts were most effective for improving maximum oxygen consumption.
Cross-Training
Cross-training challenges muscle groups and participant skills with varied activities, allowing for continual gains in muscular endurance. The body adapts to stress and will become efficient handling the same workload if never varied, which means improvement will become stagnant. Programs of cross-training, such as CrossFit, are strength and conditioning systems built on constantly varied movements executed at high intensity. Cross-training includes a multitude of resistance and aerobic exercises that vary each day. Activities may include running, swimming, cycling, stair climbing, free weights, calisthenics and agility drills.
Body Weight Training
Incorporating body weight training, such as Pilates and yoga, will build muscular endurance. According to a study written by June Kloubec in the March 2010 issue of the “Strength and Conditioning Journal,” participating in a 12-week Pilates exercise program is capable of producing statistically significant increases in abdominal endurance and upper-body muscular endurance. Athletic forms of yoga such as ashtanga yoga, power yoga, vinyasa yoga and Bikram yoga will build muscular endurance. These rigorous practices follow a sequence of poses that require the participant to keep her body in constant motion, resulting in strenuous cardiovascular work and improved strength.
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