Circuit Training To Improve Muscular Endurance

Muscular endurance enables you to run farther, play longer and carry your backpack or groceries without feeling tired. Whether you're athletic or not, you depend on muscular endurance throughout your day. Of the many exercise options, circuit training has been improving muscular endurance for more than 50 years. Following program guidelines ensures accurate circuit training and optimal fitness results.

Muscular Endurance Vs. Strength

Muscular strength defines how much weight you can lift while muscular endurance defines how long you can perform muscular activity. For example, increased muscular strength will enable you to lift 80 lb. instead of 50 lb. and improved muscular endurance enables you to lift 50 lb. eight times in a row instead of four. While strength requires large muscle-fiber diameter, endurance depends on energy use within your muscles as well as removal of metabolic waste products associated with intense physical activity. Circuit training is designed to produce better endurance gains than muscular-strength exercises.

Circuit Training Basics

Circuit training targets each major muscle group, from smallest to largest muscle, using nine to 12 weightlifting stations. Characteristics of circuit-training include lifting loads of 40 percent to 60 percent maximal ability, eight to 20 repetitions per station and 15 to 30 seconds of rest between stations. Numerous repetitions and short rest periods force your muscles to work through fatigue, enhancing muscular endurance. Weightlifting with loads of 70 percent to 100 percent of your maximal ability reduces your repetition potential, requires longer rest periods and targets muscle strength instead of muscular endurance.

Targeting Major Muscle Groups

Large muscle groups require substantial energy during training and should be targeted first. Len Kravitz, professor of exercise science at the University of New Mexico, suggests a circuit-training order of chest, legs, upper back, legs again, shoulders, mid-back, arms, calves and abs. Most daily or sport activities require effort from several muscle groups. Therefore, training each muscle group ensures balanced and functional muscle endurance. Depending on your resources, circuit training can use free-weights, weight machines or resistance bands.

Frequency Guidelines

For improved muscular endurance, novice circuit trainers should perform one to two weekly sessions for the first two months of training, as suggested by the American Council on Exercise. As you grow accustomed to weekly exercise, you can add one to two sessions to your routine. Regardless of your training frequency, your muscles require 24 to 48 hours of rest between exercise sessions. In addition, you can beat boredom and challenge your muscles by periodically switching previous weightlifting stations with new ones. As always, consult a doctor before starting an exercise program.