Muscular Endurance is defined as the ability of a muscle to perform repeated contraction without getting tired. Muscular contractions are done by two types of muscle fibers. Those muscles that help in endurance exerciser are muscle fibers having unique feature. These slow-twitch muscle fibers can make repeated muscle contractions over a longer period of time. Our body has fast-twitch muscle fibers that could provide huge force at a time for a short period of time. Even before we know how to develop Muscular Endurance we must know who all need it.
Who needs Muscular Endurance
Those who actively participate in sports and are involved in the activity that has to be performed over a long period of time must have endurance of muscles. Sports like football, hockey, tennis, cycling, rowing etc require great Muscular Endurance. Those who take part in cross-country running must also look for ways to improve the endurance of their muscles. Daily activities like dish washing, vacuuming, and climbing up the stairs also need enough endurance of muscles because these activities depend a lot on the slow-twitch muscle fibers for their successful completion.
Why Muscular Endurance is needed
Activities that require Muscular Endurance also help in increasing the strength of tendons, bones and ligaments. Tendons attach muscles to bone and ligaments attach bone to bone and both tendons and ligaments are involved in muscular movements. Activities that strengthen endurance of muscles also helps the bone, ligaments and tendons to become stronger and if the activities involve weight bearing then bone strength and density are increased and the person will have lesser chances of osteoporosis. When a person is trying out different ways to improve the endurance of muscles it has benefits beyond improved strength of muscles. When regular training regimen is followed to increase endurance of muscles, it helps in burning the body fat. Due to increased respiration, the cardiovascular system improves a lot and heart functions in a better way. Bone mass and connective tissue strength also get increased when training for improving endurance for muscles is taken. All these help the body to withstand any injury or sudden impact.
Types of Muscular Endurance
There are three types of muscular endurance. These are
- Continuous tension- this is very slow and is static contraction. Certain yoga postures make this endurance to happen
- Repetitive dynamic contraction- such contraction happens when a person is doing cycling or rowing.
- Prolonged intense contraction-in this long period of muscular contraction happens along with long period of rest. E.g. sports like football, basketball, tennis etc.
Training Required For Muscular Endurance
It is important to look for fitness programs especially designed for improving the muscular strength because it will help in providing strength to all muscle groups. Doing any cardiovascular activity on regular basis will also help in improving Muscular Endurance. Activities like running, biking, playing sports or walking will also help in keeping your leg muscles strong and healthy. For the muscle strengthening and better endurance of muscles in the upper body, body weight exercise like push-ups, dips, triceps and chin-ups will be helpful. Better endurance power of muscle means fit and healthy body.
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