Increasing Muscle Endurance

  • Posted by a hidden member.
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    Feb 05, 2010 6:17 PM GMT
    So, I have been working on a Aerial Silk routine ( and I am going for more power than beauty in my routine. I am finding that my muscles (mostly upper-body) are becoming exhausted at a very quick rate and need to figure out some way to keep my endurance up so I can complete a 3-5 minute routine. There are parts in the routine were I can do tricks that require little or no upper-body strength and rest, but that is few and far in-between.

    Would doing cardio help this? Someone once suggested jump rope? Or maybe heavy circuit training (low weight, high reps, high pace)? One thing I have been doing is on the assisted pull-up machine ( I will usually give myself about a hundred pounds assistance and do pull-ups, dips, chin-ups, dips 10 times each, rotating in that order, and try to do it from 5-10 minutes continually. Maybe I should incorporate some pushups too but the time to get off the machine and on might be ineffective.

    Any thoughts?

  • Neon_Dreams

    Posts: 352

    Feb 05, 2010 7:12 PM GMT
    I am an avid treadmill runner and my resting heart rate has been as low as 60 beats per minute. I have been told my heart rate is slower than 'normal' (70-80 bpm) due to running daily- a common thing amongst athletic individuals.

    Perhaps some regular cardio would help with endurance, as it will train your lungs for more optimal capacity. If you breath better, you will have more endurance.

    Also, adding more complex carbohydrates and lean proteins to your diet may contribute to increased sustained energy. If you are under-eating, this could be the cause of your lack of endurance. Or, drink a half cup of coffee 30 minutes before your training.

    Hope this helps,

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    Feb 05, 2010 10:06 PM GMT
    Yeah, I do the coffee (black) before a real rough workout, usually leg day...That helps...

    You may need some supplements though. I have been using NO-2 and L-Argnine (I think that is it...have to double check the spelling)...It has been helping me have some really good workouts. I am not really going for more weight as much as ripping, but I have noticed that I don't get tired as fast...
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    Feb 06, 2010 2:33 AM GMT
    i don't know what the answer is, but i think that's fuckin' awesome that you can do the silks.

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    Feb 06, 2010 2:58 AM GMT
    i would suggest while working out, keep sipping slowly a protein shake

    have some simple carbs like a banana and orange juice for vit C in it

    your body gets energy quickly from carbs, and soreness will decrease from Vit C, you can workout longer and exhaustion is less

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    Feb 06, 2010 4:35 AM GMT
    It sounds like the limiting factor is upper body strength and not cardiovascular fitness. I don't feel that more cardio is the answer.

    I would suggest body weight training rather than upper body training using 100 pound assist. Pullups, chinups, and dips. At first your reps will go way down since you are used to so much help. Be careful not to develop muscular strength too much faster than tendon strength. Just simple hanging from the bar will help.

    There is plenty of rock climbing training information online that seems to me would be the most applicable to your goals. They even have specialized training boards for developing grip and hanging strength.

    In general the best training for a sport is to do the sport a lot.
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    Feb 06, 2010 11:28 PM GMT
    erm while all suggestions are great, to increase endurance you need to do things that will erm, increase your endurance which are things that push you in that area.

    Cardio wont help so much, unless you do it for hours on end (ie, endurance)

    When you lift weights, slow down, force your self to move more slowly so a rep takes longer, your entire set will end up taking longer and you'll be causing your body to work in a new way.

    but really to increase endurance for such performances then do the routine, if you practice practice practice and practice some more your body will respond and you'll develop higher endurance levels.