Skip to main content

MUSCULAR ENDURANCE


                         MUSCULAR ENDURANCE

There are two types of endurance training.
(1) Aerobic Endurance.                       (2) Muscular Endurance.

                   
         
Aerobic endurance, I have explained in the first component of physical fitness-CARDIO RESPIRATORY ENDURANCE, where we have understood clearly the importance of coordination between the circulatory system and respiratory system.
To improve this segment (cardiorespiratory endurance), cross training pattern of exercise is much better than normal routine aerobic exercise on trade mill, upright bike, and recumbent bike etc..

Why dancing aerobics, Zumba dance, power yoga, triathlon, rock climbing and swimming has gained enormous popularity in few years because of the monotonous style of aerobic exercises on trade mill, rowing, cycling (up-right bike and recumbent bike). In modern fashion of doing aerobic exercises, we use our whole body in action or movement like flexion, extension, circumduction, abduction, and adduction, not only that body moves on sagittal plane (right side and left side),frontal plane(anterior side and posterior side),transverse plane(superior side and inferior side) and polymeric impact based movement, ballistic starching. All the exercises include this will give you desired results in the shortest period of time.
As far as HIIT (high-intensity interval training) and exercise in target heart rate zone is a concern, this is a crucial part of endurance training.
All the exercises strengthen the first component of Physical Fitness-CRE.
Now, we move on to another component of physical fitness is MUSCULAR ENDURANCE.



As the name indicates muscular means something related to muscles, the simple definition is “How many times (repetitions) you are able to lift the weight in the form of dumbbells, barbells or on machine stacks without fatigue. OR The ability of a muscle or group of muscles to exert force to overcome resistance continuously (repetitions) for a long duration of time without fatigue. Generally, most of the peoples of both genders don’t want to become strength monster but they want properly toned muscles and here is the solution.
Fundamentally, when we perform exercise with light or moderate weight with high repetition and short rest activates anterior pituitary gland and pituitary gland increases the secretion of growth hormone and this is immensely involved in growth process of skeletal muscles and not only for growth it has lipolytic effect means mobilizes body fat from storage sites and increase its use for energy. This dual role in toning/building muscles and burning fat makes this factor inevitable form physical fitness component.
Now, how much light or moderate weight, how much repetition and how much rest between sets we should take, a qualified fitness trainer or strength coach will decide after looking client’s gender, age, body’s somatotypes, stature, current physical and medical condition. But as a common rule, we will have to check clients strength by 1 RM (I will elaborate this in musculoskeletal strength episode)and 60-65% of its 1 RM weight, repetition range should be 12-18 reps and rest about 45 -90 sec.

Finally, we can improve this component of physical fitness (muscular endurance) through resistance training.


Comments

  1. Dear sir., both types of endurance training can be done on daily basis or should there be any proportion in a week..

    ReplyDelete

Post a Comment

Popular posts from this blog

FLEXIBILITY

FLEXIBILITY

Generally, the most overlooked factor in physical fitness is Flexibility. Flexibility is not only for muscles belly (thicker middle region of muscle between origin and insertion), and their fascia while this is the cumulative contribution of tendons (attaches muscle to bone), ligaments (attaches bone to bone), joints and skin. Before understanding the subject topic we will have to take a short glimpse of the musculoskeletal system along with muscle physiology. The skeletal system provides structural support and posture to the body and muscular system provides the ability to move. I have already discussed in detail in my previous blog under “Musculoskeletal Strength” here we need to understand the physiology of muscle ( the science of stretching).


Flexibility is the ability to move muscles and joints through a maximum range of motion to use the joint to its fullest. Joint range are divided into – (1)AROM (Active range of motion) (2)PROM(Passive …

BENEFITS OF CARDIO RESPIRATORY ENDURANCE

CARDIO RESPIRATORY ENDURANCE Cardiovascular or cardio respiratory….confusion OK, I clear your doubt, Cardiovascular refers to the heart, blood and blood vessels and Cardio respiratory includes heart, lungs, blood and blood vessels. In simple words, Cardio means related to the heart, those activities which can’t complete without hearts contribution. The function of the heart is to supply blood to the working muscles (voluntary & involuntary) and vital organs of the body even at the time of rest-----Circulatory system of the body.



Respiratory means related to the lungs, those activities which can’t complete without lungs contribution. The function of the lungs is to mix oxygen into the deoxygenated blood and make it oxygenated blood-----Respiratory system of the body.


Endurance means the ability of the heart, lungs and blood vessels to deliver the adequate amount of oxygen and nutrients to the cell and working muscles during prolonged physical activity without fatigue.


Reason behind tir…

Importance of eating five to six meals every day

After about 3 hours without eating, blood sugar level begins to fall from its normal range and after 4 hours, body has digested whatever we eat earlier and after 5 hours body goes into starvation mode and symptoms are a headache, mood changes, fatigue, dizziness, blurry vision, confusion, dilated pupil, tremor, lack of concentration, nervousness, fast heartbeat and feeling anxious and at the same time simultaneously body’s storing mode switch is on, in this condition whatever we eat good or bad a new conflict arises in the body between to convert food into energy or to store for future starvation, in this situation a very limited food converts into energy instead of complete food and a big part of food stores into fat cells and we notice that we over consume foodstuff in this situation, so never starve your body, that is why breakfast is so important after 7-8 hours of sleep without food and eat small frequent meals throughout the day for steady supply of nutrients  to your brain and …