Train aerobically or anaerobically
Since the term endurance refers to the ability to maintain activity for a long time, to develop more muscle endurance, you need to do activities that can be done for long periods of time. Aerobic exercise refers to exercise that is done at a level that allows the body to use oxygen. Oxygen breaks down glycogen which provides energy to the body to continue the exercise. Working at a level that challenges you but isn’t so demanding that you won’t be able to do it for long will help you increase your stamina.
Anaerobic exercise, on the other hand, occurs when you train so hard and quickly that your body cannot provide enough oxygen. This means that the body no longer has the glycogen byproducts available for fuel. In this case, you will quickly run out of energy and will not be able to continue the activity any longer. Although anaerobic exercises develop more muscle power, you will not be able to train at this level long enough to increase endurance.
An example of aerobic exercise would be to run at a moderate pace. An anaerobic exercise would be a sprint.
Use the principle of overload
In order for muscles to become stronger, they must be challenged to take on more demanding workloads than they are used to. This means that you have to use a weight heavy enough to really challenge the muscles. Also, as you continue to train, you should continuously gain weight as you get stronger. A good rule to use is the “10 Rep Max.” This involves finding the amount of weight that allows you to do 10 reps in good shape before you get too tired to continue. If you can easily do 10 or more reps, the weight is too light. If you can only do six or seven reps and find yourself in trouble, the weight is too heavy. Experiment up until you find a weight where you can do 10 reps with good. Then stay with that weight and work up to three sets of 10. When it becomes easy, increase the weight.
Do a circuit or interval training
Circuit or interval training is a great way to challenge the body and build muscle endurance. This type of training oscillates between rapid aerobic movements and slower bodybuilding movements. For example, you can start with two or three minutes of jump rope or other aerobic activities. Then you would immediately follow this up with a weight training exercise such as a bench press. You then return to two or three minutes of aerobic exercise, then another weight training exercise. Repeat this sequence for your entire workout.
Vary your routine
If you continually do the same workout in exactly the same way, day after day, you will eventually reach a point where you no longer benefit from your program. Indeed, the body has an innate ability to adapt to your routine and, since it knows what will happen, it is no longer sufficiently challenged. To get the most out of your workout, you need to do a variety of exercises that get you moving in different ways.
Another way to train is to do the same exercise but with a different type of resistance. For example, if you are still working your chest while doing a bench press, try using a chest press machine or do push-ups on certain days.
One sure way to watch your endurance failure is to train. More is not always better. If you work too hard without enough rest between sessions, you will eventually become exhausted. After lifting weights, your muscles need 48 hours to recover. When you lift, you create tiny tears in the muscle fibers. Rest allows the fibers to repair themselves stronger than they were before your session. This is a healthy and productive process to help improve muscle endurance. However, if you lift for two days in a row, these muscle tears will not have time to heal and you will actually become weaker.
The same is true for aerobic exercises such as running. Going too far or too hard can have detrimental effects. It is well known that if aerobic exercise is too intense, the efficiency of the immune system can be reduced. Training too hard will make you weak and weak.
One sign of overtraining is exhaustion. If, after your workout, you just need to sleep or if, the day after your workout, you can no longer move, you are probably in overtraining. The right intensity of exercise should give you energy, not exhaust you.