Why is Muscular Endurance Important? Health Benefits and More!
Have you ever wondered why some people can run for long distances without breaking a sweat? Or how they can complete an insane amount of pushups without taking a break? What about being able to carry heavy groceries with ease? The answer is that they have built up their muscular endurance.
In simple terms, muscular endurance measures how long muscles are able to work against resistance. This can include weights and your body weight. If you increase muscle endurance, you can do more reps of an exercise and therefore increase your athletic performance.
In this article, we will go through the main health benefits of muscular endurance, and you can learn how to improve it.
Health Benefits of Muscular Endurance
Muscular endurance doesn’t just improve your athletic performance, it can boost your overall quality of life. These are some of the key health benefits you can expect to attain when increasing muscular endurance.
– Helps your body to carry out activities that involves lifting heavy items.
– Can help to improve your cardiovascular health.
– An increase in athletic performance, specifically for endurance-based events.
– Helps to maintain a good posture and stability for an increased period of time.
– Increased metabolism can help in muscle gain and fat loss.
– Better training techniques for endurance sports.
– Reduced likelihood of injuries.
– Reduction in fatigue when exercising.
How to Improve Muscular Endurance?
By now, you will be wondering how to improve muscular endurance. Luckily, there are a number of ways you can improve your muscular endurance, and it is fairly simple to get started. One of the best ways to improve endurance is through weight training. This involves using your bodyweight or barbells/dumbbells for resistance training. Popular strength training exercises include deadlifts, squats, pushups, planks, rows,
To build endurance, you should focus on adding reps rather than increasing weight too quickly.
Cardio such as running, aerobic exercise, and jogging can also help to improve endurance. But, you must perform movements with a full range of motion. Whichever exercise you choose, you must ensure that it remains challenging for your body. This can be done through increasing time, weight, or reps.
If you want to improve the endurance of a specific muscle group, then you should develop a routine that specifically works on it. The aim is to test the muscle to failure and push yourself to keep adding on reps.
Why is Muscular Endurance Important?
It is important to keep in mind that muscular endurance is not the same as muscular strength. It is easy to get these concepts mixed up. Strength is all about the maximum force you can exert, whereas endurance refers to sustained effort over a longer timespan.
One of the key health benefits we mentioned above is an improvement in cardiovascular health. This occurs because you are able to take part in high intensity activities for longer. For example, you may be able to swim for another 10 or 15 minutes. Or you may be able to add more reps to your weightlifting routine and run hard for longer. Being able to partake in intense exercise for longer helps to boost your heart health and gives you excellent health benefits related to aerobic exercise. This includes a boost in mood, a reduced risk of heart disease and other conditions, and a general improvement in lung/heart function.
Furthermore, boosting muscular endurance also helps you to increase the type of activities you can take part in. You no longer have to feel tired during that long hike. Or maybe you will be able to dance all night. Whatever it is, increasing muscular endurance allows you to enjoy life more fully and take part in physically demanding activities.
Muscular Endurance Test – What is it?
A muscular endurance test allows you to accurately measure the performance of your muscles. They are useful for seeing the results of your workouts and figuring out if you need to change any aspects. You can evaluate specific muscle groups in a test. It is best to track your results every few weeks to measure your progress. This will also help to keep you motivated in your training.
Lower Body Muscular Endurance Test Test
The squat tests the major muscles in your lower body, including the hamstrings, quads, lower back, and hips.
1. To perform a squat, you need to look straight ahead and have your arms tucked or put your hands on your ears.
2. Bend your knees and shift your weight onto your hips.
3. Return to the standing position once your knees are at 90 degrees and repeat the movement
Upper Body Muscular Endurance Test
The classic pushup is one of the best ways to test upper body muscle endurance.
1. Get in the plank position
2. Bend your elbows and take your chest close to the floor
3. Repeat the movement
You can also test the endurance specific muscles such as triceps or calves. Once you have decided on a movement, there are two main ways to test muscular endurance. The first involves having a load number in mind and then seeing the number of reps that can be performed until failure. An example could be seeing the maximum number of pullups you can do.
The second way to test muscular endurance is by seeing how many reps you can perform within a set period of time. For example, you could see how many sit-ups you can do in 3 minutes. You will know your endurance has increased when you are able to sustain larger volumes of movement within the same time period.
You will now have a clearer understanding of why muscular endurance is important. As well as boosting exercise performance, it provides a variety of health benefits. It is important to note that you can’t expect results immediately.
But, after consistent training, you should be able to notice a significant difference in how long you are able to sustain intense exercise for. The end result will be a life where you are free to enjoy more of the activities that you love.