Muscular strength and endurance are vital components in the pursuit of a healthy mind and body. A well-rounded fitness program should include a focus on both methods for sustainable changes in body composition, cardiovascular health and injury prevention.
Health
A 2008 study published in the "Journal of Medicine & Science in Sports & Exercise" observed that running intensity is inversely associated with the prevalence of hypertension, hypercholesterolemia and diabetes. The researchers concluded that the more vigorous the exercise, the healthier the benefits. To safely incorporate high intensity running into your routine start with a moderate intensity and build up to greater mileage using 10 percent increases in mileage per week. If speed is the goal, utilize interval training. Start with two minutes of moderate intensity and follow with one minute of high intensity. Complete this strategy for 20 to 30 minutes for three or four days per week.
Functionality
Daily activities such as carrying groceries, walking the dog and sitting upright at your desk require muscular strength and endurance. A lack of muscular strength will cause your body to compensate and utilize the wrong muscles while a lack of endurance will cause your stronger muscles to reach exhaustion fairly quickly, which also leads to compensation. Sitting upright at your desk is a great example of this phenomenon, if the core and the muscles of the upper back fail to have adequate muscular strength and endurance your body will slump. Spending hours in this position is one of the leading causes of low back pain.
Aesthetic Gains
A 2002 study published in the "European Journal of Applied Physiology" identified that physical performance and the associated physiological adaptations are linked to the intensity and number of repetitions performed. The study revealed that a low-rep training strategy will maximize strength, a moderate rep strategy will maximize muscular definition, and a high-rep strategy will maximize endurance. For the greatest aesthetic gain, a substantial reduction of body fat and enhanced muscular definition, use the tried and true method of professional physique competitors. Incorporate a moderate rep strategy with consistent cardiovascular activity five or six days a week.
Self-Esteem and Body Image
A 2006 issue of the "Journal of Sport Behavior" discovered that the combination of aerobic cardio training and interval circuit training led to significantly superior body image and fitness gains as compared to people that failed to exercise at all or those that only participated in cardio programs. The combination of muscular strength and endurance training will give you faster results due to the increased fat burning potential and muscular adaptations. The resultant aesthetic changes will give you a more "attractive" physique, perceived attractiveness can lead to higher self-esteem and body image.
References
- "Journal of Sport Behavior"; Effects of Aerobic and Circuit Training on Fitness and Body Image among Women"; Volume 29, Issue 4; 2006
- "Medicine & Science in Sports & Exercise"; Relationship of Running Intensity to Hypertension, Hypercholesterolemia and Diabetes"; P Williams; October; 2008
- "European Journal of Applied Physiology" Muscular Adaptations in Response to Three Different Resistance-Training Regimens: Specificity of Repetition Maximum Training Zones"; G Campos et al; August; 2002
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