00:00Welcome back to Mobile Physio. Today, we're talking about something essential for your
00:05fitness and daily life, muscular endurance. What is it? Why does it matter? And how can
00:12you improve it? Let's get right into it. What is muscular endurance?
00:18Muscular endurance is the ability of a muscle or group of muscles to perform repetitive
00:22contractions over a period without getting tired. Think of activities like holding a plank,
00:26doing 20 push-ups, or cycling for miles. That's muscular endurance in action.
00:31Importance of muscular endurance. It's not just for athletes. Muscular endurance helps you perform
00:37daily tasks like climbing stairs, carrying groceries, or playing with your kids, all
00:43without feeling exhausted. Plus, it reduces the risk of injuries and improves overall muscle health.
00:49How to improve muscular endurance? Now, let's talk about how to build muscular endurance.
00:54Here are some simple and effective strategies. Push-ups. Start in a high plank position with
01:00your hands slightly wider than shoulder-width apart and your body in a straight line.
01:03Lower your chest towards the floor by bending your elbows, keeping your core tight and back flat.
01:08Push through your palms to straighten your arms and return to the starting position.
01:12Squats. Stand with feet shoulder-width apart and arms extended forward.
01:17Bend your knees and push your hips back as if sitting in a chair.
01:20Lower until thighs are parallel to the floor. Then push through heels to stand up.
01:27Lunges. Stand upright and step one leg forward, lowering your hips until both knees are at 90
01:32degrees. Push through the front heel to return to the starting position, alternate legs, or perform
01:37backward lunges by stepping one leg back and repeating the same movement. Jumping jacks. Stand
01:42straight with feet together and arms by your sides. Jump up, spreading your legs apart while raising your
01:48arms overhead. Jump back to the starting position and repeat continuously, mountain climbers.
01:55Start in a high plank position with hands under shoulders and body in a straight line.
01:59Drive one knee towards your chest while keeping your core tight. Quickly switch legs in a running
02:03motion, alternating knees continuously. Plank. Start on the floor with forearms and toes supporting
02:10your body. Keep your body in a straight line from head to heels, engaging your core. Hold this position
02:15without letting your hips sag or rise. Progressive overload. Gradually increase the reps or duration
02:21weekly. Small increments lead to big endurance gains. Quick tips. Train 3-4 times per week. Focus
02:27on good form, not just reps. Mix strength with cardio. Stay consistent and patient. Muscular endurance is key
02:36to staying active, fit, and injury-free. Start small, stay consistent, and you'll feel the difference.
02:43If you found this video helpful, give it a thumbs up, subscribe to Mobile Physio, and hit the bell
02:48icon for more simple and effective fitness tips. See you in the next video.
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