In this video we talk about the definition of muscular endurance, what are the benefits of muscular endurance and how to improve it.
What is Muscular Endurance?
Talking about Endurance most people often refer to cardiovascular endurance, which is how long can your heart function in a physical activity before your get out of breath. However there is another form of endurance that is very important and is not that well appreciated. It is called muscular endurance, which is defined as a sustained amount of repetitive force generation against resistance, before your muscles get tired and cannot work anymore.
To really appreciate this concept picture yourself performing a strength exercise for a number of repetitions, as you perform more repetitions, your muscles will start to get tired and lactic acid will start to build up. Muscular endurance of your muscles will be defined by the repetition where lactic acid build up in your muscles is so strong that you are no longer able to perform any more reps.
As an example when you see someone perform 100 push ups, they are basically building up their muscular endurance.
Why is Muscular Endurance Important
In everyday life, most of the activities and chore are performed over many repetitions rather than just one time. Be it raking the leaves, or cutting that log, or rowing the boat or carrying a baby, you need to use your muscles over a long period of time. Having Muscular Endurance hence helps you in performing these activities easily.
In sports, muscle endurance helps you in lasting longer. It is muscle endurance that helps you in running jumping and swinging for longer periods of time than your opponents
Beyond these performance benefits, muscular endurance also helps in preventing overuse injuries. Muscle Endurance training makes your bones and joints stronger. This enables them to withstand repeated stresses of our daily activities.
How to Develop Muscle Endurance
To improve endurance, just like improving any other fitness parameter, you must challenge this system. How can you challenge your muscular endurance? By making a muscle work for longer time. This is done by increasing the number of repetitions. Generally speaking, an exercise must be performed over more than 15 repetitions to really challenge your muscle endurance
One thing to keep in mind, while developing muscular endurance, you need some amount of base of strength. So if you have never strength trained before, building muscle endurance will prove to be a challenging task. Infact one of the best ways to improve muscular endurance is to improve your strength. As an example it must easier for someone to perform 15 repetitions of squats at 50KG if they have a 1 rep max squat of 200KG than someone who only has a 1 rep max squat of 100KG.
You may refer to our previous video on how to build basic strength if you want to learn more on this. Typically for improving strength loading more weight is more effective than adding repetitions.
This concludes our video on muscle endurance. For next week, we will talk about cardiovascular fitness and how to improve your cardiovascular system.
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