Muscular endurance, according to Dixie State University, is when you build a resistance to fatigue through exercises that increase your ability to perform sustained repetitions over any given time with a weight that is sub-maximum. Teens who develop muscular endurance find it easier to perform sports and other activities that require continuous effort. Circuit training is an efficient way to increase muscular endurance in teenagers.
Performing Circuit Training
What muscles you need to build for your specific activity will determine what exercises you perform to gain endurance, but circuit training will work to train all of your muscles if done correctly. To perform circuit training, set up a series of stations where you have an exercise goal. Athletic coach Christoph Anrich writing for Oregon Youth Soccer recommends teens train at 85 percent intensity with more intensive exercises lasting a shorter time than those that are not as difficult.
To perform a circuit workout, include exercises such as pushups, pull-ups, crunches, squat jumps and jumping jacks. Switch exercise order and duration to continually stimulate muscle growth. Other exercises you may include in your workout on alternate days are bicep curls, boxing, kicks, tricep extensions and weight machines, according to BodyTeen.com, a site devoted to teens and their bodies.
Individual exercise duration can be from 15 to 40 seconds and eight repetitions for teenagers. After each workout, teens should rest for 24 to 48 hours to allow time for recovery and muscle growth. Teens can perform this with weights in a gym setting, outside at a series of stations or at home with an exercise ball, hand weights or bands. The idea is to complete each exercise with correct form, but in a short time frame before moving on to work another body part.
Warm up and Cool Down
Circuit training is an intense way to work out your entire body, so it is important to warm up prior to working out and cool down afterwards. You should include both ballistic and fast moving stretches such as arm swinging and light leg kicking. Static stretches such as extending your arms overhead for a count of five on each side or a toe touch for a count of 10 are both beneficial to warm and cool muscles.