Abstract
The aim of this study is to determine effects of 8-weeks long muscle endurance training with the weight of body in case of recreational athletes. Study included 10 males (age 26.4 ± 1.2; 181.38 ± 5.64 cm and 84.49 ± 11.29 kg). Three muscular endurance trainings per week were performed during the program. Modified types of conventional body exercises, which include basic models of movements for the whole body are included in the program. Training load was dosed by position of the body, speed of exercise performance, number of series of a certain exercise (3-5 x 3-5), number of repetitions (10-25) and length of passive recovery between series of exercises (30-90 sec). The following variables were used: maximal number of pull-ups in 60”, maximal number of squats in 60”, maximal number of push-ups in 60”, maximal number of rotational forward bends of the body in 30”; body extension hang ; left arm hang under the angle of 90°; right leg hang under 90° and pull-ups hang. Results of the T-test for dependent samples were statistically significant differences between two measurements (p<0.01). Muscular endurance of recreational athletes can be significantly improved by continuous and programmed exercises using the whole body as basic loading. Coaches need to consider implementation of training of strength with your own body, due to its useful effects.
