THE SCORECARD
Men's Health Fit: 20 reps in 1 minute
Above average: 18 reps
Ordinary: 16 reps
Anaerobic endurance refers to your ability to work at near maximal intensity in bursts of 20 to 60 seconds. "Anyone can sprint or punch hard for 10 seconds," says L.A.-based strength and conditioning coach Chad Waterbury, M.S. "But if you can sustain high levels of muscle force beyond that time, you'll gain a huge advantage over your competitors." Anaerobic endurance reflects the stamina of your fast-twitch (type II) muscle fibers, which generate energy in the absence of oxygen.
THE TEST
Use dumbbells that total roughly 30 percent of your body weight (that's a pair of 30-pounders if you weigh 200) and hold them by your sides with your feet shoulder-width apart. Keeping your back naturally arched, push your hips back and lower your body until your thighs are parallel to the floor. As you stand up, curl the dumbbells to shoulder height and then press them straight overhead using your legs in the effort. Return to the starting position and repeat for 1 minute.
INCREASE YOUR MUSCULAR STAMINA
Perform 2 sets of the drill twice a week, resting 90 seconds between sets. If you can't do at least 16 reps on your first set, lighten the load. "Each time, add an extra rep to your first set," says Waterbury. "Once you reach 20 reps with the lighter weight, grab slightly heavier dumbbells and work your way up to 20 reps again." Continue the slow increase until you can hit the Men's Health goal.
http://www.menshealth.com/fitness/strength-fitness-standards?adbid=530669540204482561&adbpl=tw&adbpr=25093616&cid=socFit_20141107_35147957
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