Muscular endurance is the ability of a muscle to exert a sub-maximal force repeatedly over an extended period of time. In order to train for muscular endurance athletes use light weights and complete a high number of repetitions. These weights can be in the form of free weights, resistance machines, or body weight. Building muscular endurance can be beneficial for altering body composition, improving athletic performance and injury prevention.
Benefits of Increasing Muscular Endurance
There are many benefits to increasing muscular endurance. First and foremost, it increases muscle mass and enhances lean muscle. This in turn leads to an increased resting metabolism, a healthier body and a better self-image. Improved muscular endurance can also aid in the prevention of injuries, reduce the risk of osteoporosis, lower cholesterol levels and lower blood pressure.
Slow-Twitch Muscle Fibers
Muscular endurance is necessary for any activity like long distance running, where more stamina then strength is required. To increase muscular endurance athletes actually have to build their slow-twitch muscle fibers. These fibers are not easily fatigued but do not contract quickly or forcefully. Slow-twitch muscle fibers, unlike their fast-twitch counterparts which are typically utilized by speed and power activities, require oxygen in order to fuel their energy systems.
Training for Muscular Endurance
In order to increase muscular endurance workouts should include the use of a low amount of weight, around 70 percent of the absolute maximum an athlete can lift and a high number of repetitions, somewhere between 15-20. Three to six sets are recommended with a two-minute rest period in between each set. Resistance should be increased when sets of 18-20 repetitions can be performed without temporary muscle failure.
Muscular Endurance and Muscular Strength
Although muscular endurance and muscular strength are different they are interrelated. Muscular strength is the maximum amount of force a muscle can exert at one time and while it is great for increasing strength it does little to improve endurance. Muscular endurance, on the other hand, is great for building stamina but only leads to a minimal increase in strength. This is why most training programs include both muscular strength and muscular endurance exercises.
Designing a Workout
Muscular endurance is the cornerstone to designing a successful workout. Even if increased strength is the ultimate goal a training plan should include between three and six days of workouts which focus on muscular endurance. When designing a training program the frequency of the workouts, the intensity or amount of resistance used during each work out, the number of sets and the type of resistance used should all be planned out in advance.
Member Comments