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Muscular Endurance
Muscular endurance is a health-related component of
physical fitness. It is the ability of a skeletal muscle or group of muscles
to continue contracting over a long period. When you have good muscular
endurance you have the ability to resist fatigue while holding a
position, carrying something for a long period of time, or repeating
a movement without getting tired. As you train for muscular endurance,
the muscles adapt as a result of changes in the slow-twitch
fibers. The slow twitch fibres have a high capacity to use oxygen. They
are called red fibres due to the large amount of blood supply found in
them. They are slow to contract but have the ability to continue to
contract over long periods of time.
Lifting heavy weights with low repetitions will develop
strength. Dynamic muscular endurance is the opposite. You must do
higher numbers of repetitions and with lower resistance. Dynamic muscle
endurance is the muscle's ability to contract and relax repeatedly. An
example of an exercise requiring dynamic endurance is the push-up. At
some point, the muscles will become fatigued, and you will no longer be
able to perform them. Examples of everyday activities requiring
dynamic endurance are carrying groceries to your car, raking your
yard, and playing several sets of tennis. Each of these activities
requires some muscular strength, but they also require the muscle to
repeat the movement over a period of time.
A muscle's ability to remain contracted for a long period
of time is called static muscle endurance. It is usually measured by
the length of time you can hold a body position. For example using the
pushup, if we measure the length of time a person can remain in the
flexed arm position, we are measuring static endurance. This means
lowering the body in the pushup position until the arms are in a
ninety-degree angle parallel to the floor and holding this position as
long as possible. Some activities requiring static endurance
include handstands and standing in line for hours for concert
tickets or rides at the midway.
There are a wide variety of effective programs for
developing muscular endurance. One of the most popular methods is circuit
resistance training. This training takes place by moving from one
station to the next, usually set up in a circle. At each station a
different exercise is performed with high repetitions but low to moderate
resistance. Fifteen seconds of rest is provided while changing
stations. Approximately ten exercise stations are used, and the
exerciser repeats the circuit two to three times.
Many people are interested in endurance exercises because
they can take inches off of body measurements. Usually some
strengthening and some changes in body contour occur. Also, endurance
exercises speed up metabolism, and your body burns calories at a higher rate
for several hours after the endurance exercise.
Cardiovascular endurance depends upon the efficiency of the
heart
muscle, circulatory system and respiratory system. Muscular
endurance
depends on the efficiency of the skeletal muscles and the
nerves that
control them. You can train for cardiovascular endurance by
running,
but if the leg muscles lack the muscular endurance to
continue for
more than a few minutes, you will not be able to run long enough to
develop cardiovascular endurance.
It is also important to remember that the training program
for
muscular endurance should resemble the activity for which
the
endurance is needed. Performing muscular endurance
exercises withupper body muscles will not help improve the endurance of
the leg
muscles. Probably the best training program is performing
the sport skill repeatedly.
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