As we get older, our bodies undergo many changes. Without activities to maintain muscle strength, muscle mass, muscle strength, and muscle endurance decrease. It is a time when maintaining physical strength through exercise is more important than when you were young. In particular, increasing muscle endurance can improve physical strength and health overall. Muscle endurance is the time during which muscles can continuously perform exercise.
U.S. health information media Eat This Not That introduced exercise habits that increase muscle endurance after the age of 50 when muscle strength is low based on experts' opinions.
Increase the number of exercises
To improve muscle endurance, increase the number of repetitions during muscle training. According to experts, it is recommended to repeat it 1 to 5 times to increase muscle strength, 6 to 12 times to increase muscle strength, and more than 12 times to increase muscle endurance. You should increase the number of exercises in the desired body part.
Do multi-set exercises
Composite set exercise basically refers to performing two or more exercises consecutively targeting the same muscle group. That way, the muscle group works harder and improves endurance. For example, do a set of dumbbell bench presses and then do a dumbbell fly or push-up.
Do finishing exercise
At the end of the exercise, finish with aerobic exercise. You can use aerobic equipment that can exercise your legs, such as steppers or indoor bicycles, and if you don't have equipment, do bare-body circuit training.
Reduce break time
A good way to increase muscle endurance is to shorten the break between sets. For example, if you are used to a 60-90 second break between each set, you can reduce it to 45-60 seconds. Over time, the body will eventually adapt.
Create a chance to move for a day
In addition to exercising correctly, you can also improve muscle endurance by increasing the amount of physical activity you do every day. To walk more, use the stairs, lift your shopping cart with one hand, or move your body.
Writer: Ellie Kim
(Picture from Unsplash)
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