Build Muscle Endurance

But why stop at everyday aerobic activities? Short sessions of large muscle exercises can increase your endurance, build calorie-burning muscle tissue, prevent back problems and tone muscles.
The following upper-body exercises can be done in 10 minutes in the privacy of your own office, at home or in a hotel room.
LATERAL LIFTS
Stand with one hand on your waist. In your other hand, hold a book, paperweight, or other heavy object. Slowly lift the weighted arm sideways until it reaches shoulder height, pause, then lower. Repeat 10-15 times with each arm.

BICEPS CURLS
Stand with your elbows close to your waist, arms at your side, palms facing forward. Hold a book, paperweight or other heavy object in one hand. Curl the weighted hand toward your chest, pause, then lower. Repeat 10 times with each arm.
DESK PUSHUPS
Stand with your hands on your desk, arms straight, shoulder-width apart. Put your feet together, keeping your back straight, slowly bend your elbows so that your head leans in toward the desk, then straighten. Repeat 10-15 times.

CHEST PRESSES
Put your palms together in front of your face, forearms slightly apart. Pressing palms together, slowly lift your elbows until your elbows are at chin level, pause, then lower. Repeat 10-15 times.
SEATED CRUNCHES
Sit on the edge of a stable chair with feet positioned on another chair, cross arms over chest. Lean back and partially raise trunk toward bent knees. Repeat 5-10 times.

Lower-body exercises can be done during a second, 10-minute break on the same or following day.
LEG EXTENSIONS
Sit on a chair with your feet on the floor. Flex one foot and slowly straighten the leg, pause, then lower. Repeat 20 times on each side. Use ankle weights, if you like.

STRAIGHT-LEG LIFTS
Sit on a chair with your feet on the floor. Flex one foot, straighten, then lift the entire leg off the chair. Hold for 20 seconds, then lower. Repeat 3 times with each leg.
WALL SQUATS
Stand with your back against a wall. Lower yourself into a seated position, and hold for 30 seconds. Repeat 3 times.

HAMSTRINGS CURLS
Stand and hold onto a file cabinet, book shelf or chair for support. Slowly lift your heel toward your buttocks, then lower. Repeat 20 times on each side. Use ankle weights, if you like.
BUTTOCKS SQUEEZES
Tighten your buttocks, hold for a few seconds, and release. Repeat 6-8 times. This exercise also can be done in your car, while sitting in traffic.

WRITING THE ALPHABET
Sit at your desk, lift, then rotate one foot to "write" each letter of the alphabet. Switch feet. This exercise also can be done on a train, plane or bus.
HEEL LIFTS
Sit at your desk. Press down on the toes of one foot as you lift up your heel. Hold for a few seconds, then lower. Repeat 10 times with each foot This exercise also can be done on a train, plane or bus.

Table of Contents - Shape Up America! - Body Fat Lab - Fitness Center - Library

		But why stop at everyday aerobic activities? Short sessions of large muscle exercises can increase your endurance, build calorie-burning muscle tissue, prevent back problems and tone muscles. The following upper-body exercises can be done in 10 minutes in the privacy of your own office, at home or in a hotel room. LATERAL LIFTS Stand with one hand on your waist. In your other hand, hold a book, paperweight, or other heavy object. Slowly lift the weighted arm sideways until it reaches shoulder height, pause, then lower. Repeat 10-15 times with each arm.
		BICEPS CURLS Stand with your elbows close to your waist, arms at your side, palms facing forward. Hold a book, paperweight or other heavy object in one hand. Curl the weighted hand toward your chest, pause, then lower. Repeat 10 times with each arm. DESK PUSHUPS Stand with your hands on your desk, arms straight, shoulder-width apart. Put your feet together, keeping your back straight, slowly bend your elbows so that your head leans in toward the desk, then straighten. Repeat 10-15 times.
		CHEST PRESSES Put your palms together in front of your face, forearms slightly apart. Pressing palms together, slowly lift your elbows until your elbows are at chin level, pause, then lower. Repeat 10-15 times. SEATED CRUNCHES Sit on the edge of a stable chair with feet positioned on another chair, cross arms over chest. Lean back and partially raise trunk toward bent knees. Repeat 5-10 times.
		Lower-body exercises can be done during a second, 10-minute break on the same or following day. LEG EXTENSIONS Sit on a chair with your feet on the floor. Flex one foot and slowly straighten the leg, pause, then lower. Repeat 20 times on each side. Use ankle weights, if you like.
		STRAIGHT-LEG LIFTS Sit on a chair with your feet on the floor. Flex one foot, straighten, then lift the entire leg off the chair. Hold for 20 seconds, then lower. Repeat 3 times with each leg. WALL SQUATS Stand with your back against a wall. Lower yourself into a seated position, and hold for 30 seconds. Repeat 3 times.
		HAMSTRINGS CURLS Stand and hold onto a file cabinet, book shelf or chair for support. Slowly lift your heel toward your buttocks, then lower. Repeat 20 times on each side. Use ankle weights, if you like. BUTTOCKS SQUEEZES Tighten your buttocks, hold for a few seconds, and release. Repeat 6-8 times. This exercise also can be done in your car, while sitting in traffic.
		WRITING THE ALPHABET Sit at your desk, lift, then rotate one foot to "write" each letter of the alphabet. Switch feet. This exercise also can be done on a train, plane or bus. HEEL LIFTS Sit at your desk. Press down on the toes of one foot as you lift up your heel. Hold for a few seconds, then lower. Repeat 10 times with each foot This exercise also can be done on a train, plane or bus.