Here are three simple ways to transition into taking your exercise endurance to the next level. 1) Slow down when you’re doing your resistance training, 2) Focus on the muscle as your contracting and releasing, 3) Add weight when the exercise starts to feel easy.
Slow down – when doing resistance training or body weight training the muscles benefit by taxing them for a few seconds. To maximize the benefit, you’ll flex for a few seconds in the concentric phase (contracting), and slowly release in the eccentric phase (lengthening the muscle). So your range of motion when lifting a weight should be 5-6 seconds. Isometric contraction is a great way to work the muscle as in when you perform a plank or side plank hold.
Add weight. With resistance training, if you can do more than 15 reps using your own body weight or with the weight you’re currently using easily (more than 3 sets back to back to back) you should increase the weight.
if you’re doing body weight exercises at home you can get yourself some ankle weights (which you can also use on your wrists) and some little dumb bells. Start with 3lbs and work your way up.
Increase your intensity – increasing intensity gets your heart rate up and your breathing rate up. The harder you’re breathing, the more calories you’re burning. Some ways to get in high intensity exercise
Gym activities – Take an aerobics class at a gym
Heart rate spiking activities – Jumping exercises
Speed intervals while jogging or running, or climbing stairs
So, in summary, if you’re wanting to take you’re workouts to the next level, slow down when you’re doing your resistance training. Focus on the muscle as your contracting and releasing. Add weight when the exercise starts to feel easy (when you can easily perform more than 15 reps). And increase your intensity.