10 Minute Kettlebell Muscular Endurance Workout | Free Workout Friday
Welcome to Free Workout Friday! we crafted a 10 minute kettlebell endurance workout with a warm up and cool down! As always, stay until the end to see how to create your own workouts with our workout generator! Here's what to expect with this workout....
Muscular endurance or anaerobic endurance, anaerobic endurance or cardiovascular endurance are not the same thing. So we wanna make sure that our limiting factor is the ability of the muscle to contract, not that your respiration increases so much that it feels like you can't breathe. So when I say muscular contraction, I mean any time that we are shortening two places. So we're taking the joint lever arms and we're shortening each end. So with a bicep curl this is muscular contraction. So if I'm working to muscular endurance, if I'm trying to improve that, in that 40 second time period, I'm going to be trying to get 10, 12, even at times 15 repetitions during that time period. And during it, I wanna feel that burn in the musculature and I wanna work just slightly beyond that burn. We call that the lactic threshold, okay? And so...
When you're choosing your loads, we wanna be at more of a five and a half or a six out of 10 with the loads that we're choosing, and we wanna be able to choose something that we can work all the way through the end of that 40 second interval. If you feel like you could go more on the other end, we wanna choose something that's a little bit heavier. If we feel like we're bottoming out at 15 seconds, or we feel like the next round, I can't get to that 40 seconds again, well then we wanna choose something a little bit lighter.
So it's important when we're increasing endurance, volume is key. So we wanna respect the fact that if it says three sets and you feel great at the end of set one, make sure you still feel great at the end of set three. So building muscular endurance, just to summarize, your limiting factor should not be your respiration. The limiting factor should be the burn in the muscles themselves. And we should be picking loads to continue to challenge that week to week.
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