![]() ![]() Use a chair that causes your knees to be at a 90 degree angle when you are squatting. Squat down and lightly touch the chair before standing back up. How many squats can you do? Stand in front of a chair or bench with your feet shoulder width apart, facing away from the chair. The same can be done with your lower body using the bodyweight squat test. By tracking this number over time, you can see increases or decreases in upper body muscular endurance. You can compare how your performance matches up with others in your age and gender category. This may also be a timed test to see how many you can perform in a minute. ![]() There is a modified push-up test for women to perform on their knees. The push-up test is often performed as a measure of upper body muscular endurance. You complete as many push-ups as you can before your technique fails. ![]() The focus in this blog will be on the weightlifting side of the spectrum, because that's more convenient to train and doesn't take nearly as long as running, rowing or swimming for long distances. The difference between performing 20 squats and running a marathon is vast, which is why muscular endurance is a spectrum. Endurance training for these types of physical activities builds the energy systems of the body, the muscle fibres, and capillaries that can sustain long periods of exercise, such as running a marathon or cycling 100 miles. The specific type of muscular endurance used during cardiovascular fitness activities such as running, swimming, or cycling is usually called cardiovascular endurance or cardiorespiratory endurance and is different from the strength training definition. In the world of endurance sports, a marathon is an extreme example of muscular endurance. In the realm of weightlifting, muscular endurance means performing 10 to 25 reps of an exercise. There are different levels of muscular endurance. With muscular endurance, you're building up capillaries in the muscle, which help get more blood in and out as you exercise. When you train for muscular endurance, you're building up the muscle differently from when you train for strength. It is one of the components of muscular fitness, along with muscular strength and power. Muscular endurance is the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time. ![]()
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