Most sports require some muscle strength, but there are also a large number of sports that require muscular endurance. Exercise or activities that require endurance include cardiovascular exercises that are performed for an extended period of time. To do these types of endurance activities, your muscles must be able to sustain long periods of exercise without reaching muscle failure. The American College of Sports Medicine suggests that you prepare for endurance sports and events by performing ever-increasing repetitions or sets.
Long-distance runners and those running on difficult terrain must use major muscle groups, including those of the legs and buttocks, for a sustained period of time. If you run for an extended periods or if you run on hills, you're placing extreme stress on your muscles and on your cardiovascular and respiratory systems. These types of conditions require you to build up endurance so that you can sustain muscle contractions over an extended duration.
Cycling requires long-term energy and strength of the legs, buttocks and hips, as well as the cardiovascular and respiratory system muscles. Cyclists who vary their workouts between hills, flat terrain and bumpy terrain gradually increase their muscular endurance, and they increase the capability of their hearts and lungs to provide vital oxygen to those muscles with minimal fatigue. Vary your cycling times to build endurance. Alternate between long cycling adventures and short ones to allow your body to recover between rides. This helps you not only build endurance, but keeps your muscles strong and limber, suggests Adventure Corps.
Field hockey requires strength and endurance in multiple muscle groups in your legs, arms and hips. If you play field hockey, you're expected to run, hit, swing and change directions quickly. Workouts for field hockey participants include strength training routines that gradually strengthen the major muscle groups used in this sport. To increase endurance, the number of repetitions of each strength training exercise is increased over time.
If you've ever watched a rowing competition, you may be amazed at the ability of those athletes to maintain the same strength and function over a long period of time. This type of muscular endurance comes through repeated and constant practice and exercise. Rowers use their legs, buttocks and upper body muscles for sustained bursts of energy, and they must also have a strong cardiovascular system.
- IDEA Health and Fitness Association: Physiological Factors Limiting Endurance Exercise Capacity
- Sport Fitness Advisor: Muscular Endurance Training
- Adventure Corps: Endurance Cycling - Five Mistakes to Avoid
- American College of Sports Medicine: ACSM Issues New Recommendations on Quantity and Quality of Exercise