It seems that everyone is in love with cardio and aerobics for their calorie burning benefits, but we really should not be ignoring resistance strength training as much as we do. Sure cardio is a great way to build up stamina and burn calories, but resistance strength training can pump up your muscle endurance, lower your risk for diabetes, and help you lose weight.
The best way to ensure maximum muscular endurance is to switch up your workout routine and benefit from a number of different, varying exercises. This doesn’t mean you have to start throwing around free weights or become a bodybuilder. You can use some simple everyday objects to burn calories and get into a healthy routine, even while at the office or in between errands. Here are some simple, easy resistance strength training exercises that wont take up your entire day.
Stand and hold one hand onto your waist. With the other hand pick up an object such as a book or paperweight. Slowly raise the weight sideways until your arm is at shoulder height. Pause and then lower your arm and repeat the cycle for 10-15 repetitions.
Stand with your arms at your sides and your elbows tucked in. Once again, grab a medium sized object, and curl your biceps in towards your chest. When you reach your chest, lower the weight and repeat the process for 10-15 repetitions.
Clap your palms together in front of your face. Make sure your forearms are slightly apart. Press your palms together as hard as you can and lift your elbows to chin level. Lower them and then repeat the process 10 or 15 times.
You can then work on the lower half of your body during a second ten minute set in the afternoon. Essentially, you can get the benefit of resistance strength training in just twenty minutes a day.
Sit down at your chair and put your feet flat on the floor. Flex one of your feet and then straighten it into the air. Pause and hold the leg there and then lower it back down to the floor. Repeat this procedure 10 to 15 times.
Stand with your back flat against the wall. Slowly lower yourself until you are almost in a seated position. Hold it there for a few seconds and then push yourself back up to the standing position. Repeat this squat three times and you will feel in the effects in the endurance of your legs in the weeks that follow.
Stand up and hold onto a file cabinet, a desk, or a high chair. Slowly lift up your heel and try to touch your buttocks with the heel of your foot. Slowly lower the foot back onto the ground and then repeat the exercise 20 times for each leg.
While these exercises alone are not going to get you into tip top shape or allow you to compete in a triathlon, they are a great starting point and an excellent way to maximize muscular endurance in a short amount of time. Once you find out how easy it is to fit exercise and strength training into your busy schedule, you will become more involved and dedicated to working out more often and for longer periods of time.