Muscular Endurance and Strength Training: An Ideal Combo for Endurance Athletes

Muscular Endurance Exercise List

In order to build muscle mass, it is necessary to expend energy during exercise. Muscle fibers are used for energy production.

During the time when muscles are working, they produce force (energy). When muscles fatigue, they lose their ability to generate force and their function ceases completely. Therefore, it is essential that your workouts include resistance training exercises which will increase the amount of work performed by your muscles. Resistance training exercises are designed to improve your overall physical fitness level.

Strength training exercises strengthen your muscles, bones, tendons, ligaments and other connective tissues. They also improve coordination and balance.

These activities require that you use the whole body’s capabilities. You must do all these things in order to get stronger and better able to perform all other tasks required of you in life such as running faster or jumping higher than ever before!

Exercises which target the musculature are called “muscle building” exercises. They’re meant to make your muscles bigger and stronger so that they can perform their primary purpose of helping you move around.

Exercises which target the cardiovascular system are called “cardiovascular strengthening” exercises. They’re meant to improve your heart rate, blood pressure, breathing technique and general health.

These are some muscular endurance exercise list that can be implemented.

Muscular Endurance and Strength Training: An Ideal Combo for Endurance Athletes - Image

Dumbbell Lunge

The dumbbell lunge is a strength training exercise. It primarily works the muscles in your thighs and hips.

The dumbbell lunge also strengthens your core, allowing you to better stabilize the weight in both hands. You’ll be using a pair of dumbbells held at your sides. Place your feet hip-width apart, perpendicular to where you’re facing. Slowly take a giant step forward with your left foot, bending both knees until they’re bent at a 90-degree angle. Continue balancing the weights on the floor in front of you. Keep your back straight and avoid leaning too far forward or backward. Push off with your left foot and return to the starting position. Perform the required number of repetitions and then switch sides.

Barbell Rows

The barbell row is another strength training exercise. It primarily works the muscles in your upper back.

This movement also strengthens your core, allowing you to better stabilize the weight while performing the exercise. While holding a barbell in both hands, bend at the hips and knees and grab it with an overhand grip, wider than your hips. Bend your elbows and pull the bar up toward your midsection. Squeeze your shoulder blades together at the top of the movement. Slowly lower the bar back to the starting position. Perform the required number of repetitions

Push-Ups

The push-up primarily works the muscles in your chest, shoulders and core. Get into a prone position on the floor with your hands positioned directly under your shoulders and your legs extended behind you.

Tense your core and glutes and keep your body as rigid as possible. Lower your chest toward the floor by bending your elbows until you feel a stretch in your chest and front shoulder muscles. Push yourself back to the starting position by straightening your arms. Perform the required number of repetitions.

Jump Rope

The jump rope primarily works your muscles in your legs and core. This activity also strengthens your cardiovascular system, allowing you to better endure longer periods of exercise.

Sources & references used in this article:

Effects of concurrent endurance and strength training on running economy and VO2 kinetics by GP Millet, B Jaouen, F Borrani… – … in Sports & Exercise, 2002 – saskathletics.ca

A comparison of linear and daily undulating periodized programs with equated volume and intensity for local muscular endurance by MR RHEA, WT PHILLIPS, LEEN BURKETT… – … Journal of Strength & …, 2003 – academia.edu

What is best practice for training intensity and duration distribution in endurance athletes? by S Seiler – International journal of sports physiology and …, 2010 – journals.humankinetics.com