It is an understatement to say that many Americans lack the physical fitness necessary for healthy living. In fact, it was determined by the U.S. Surgeon General that roughly 12 percent of adult Americans older than 18 are regularly physically active. With the sharp rise in obesity in the last decade, it is safe to say that these numbers have changed for the worse. Measuring or assessing components of health-related fitness is a common practice of fitness professionals. Cardiovascular and muscular endurance are two measurements of an individual's health-related fitness.
Definitions
Cardiovascular endurance describes the capabilities of the cardiovascular components (heart, lungs, blood vessels) to function while performing various exercise demands. It is related to the performance of large muscle, moderate-to-high intensity exercise for an extended period of time.
Muscular endurance, on the other hand, depicts the ability of a muscle group to repeatedly contract over a sustained period of time to the point of muscular fatigue. More recently, regarding health-related fitness, muscular endurance has been combined with, but, is not to be confused with muscular strength. Muscular strength references the maximal force able to be generated by a particular muscle or muscle group. Together, the two components are used to describe overall muscular fitness.
Significance
Cardiovascular endurance can reflect or diagnose potential health problems or medical conditions such as coronary heart disease. Under the supervision of a physician or fitness professional, cardiovascular endurance via physical activity can be used to improve functional capabilities of the heart, lungs, and blood vessels.
Muscular endurance essentially reflects the functional ability to perform activities of daily living.
Measurements
Testing for muscular endurance includes performing sit-ups, curl-ups (crunches), push-ups, and/or the YMCA Bench Press Test.
Determining cardiovascular endurance involves step tests, 1 1/2 mile run/walk test, and the 1 mile walk test.
Benefits
Benefits of increased physical activity that result in stronger muscles are increased fat-free mass and resting metabolic rate, bone mass maintenance, and modest improvements in cardiovascular fitness.
Benefits cardiovascular endurance include increased oxygen uptake, lower heart rate and blood pressure, and reduced total body fat. All contribute to a reduced risk for coronary artery disease.
Principles
Improving cardiovascular endurance is directly related to the understanding of the FITT principle. FITT is an acronym for Frequency, Intensity, Time, and Type. Greater improvements in cardio endurance is achieved when more bouts of activity are performed (frequency) per week. Training at efforts above 60 percent of maximal efforts will have improve cardio endurance (intensity). General fitness endeavors typically require training duration between 30 and 60 minutes (time). A key point to note is that intensity normally dictates the duration of an activity. If you want to perform longer activity, your intensity needs to be lower. Overall general fitness can be realized utilizing any form of cardio exercise or activity.
The FITT principle applies to improving muscular endurance as well. Muscular endurance involves the reliance on Type I muscle fibers which are aerobic (with oxygen) and have a higher fatigue-resistance than Type IIb. For frequency, resistance training generally ranges from 2 to 4 times per week. Frequency is more influenced by intensity here than in cardio endurance training because of the time needed for recovery. The greater the intensity (volume) of resistance training, the more time needed for recovery. Intensity training to improve muscular endurance requires the performance of higher repetitions. Basically, performing 15 to 20 reps of resistance training exercises begins to improve muscular endurance. Regarding time, any resistance activity that exceeds 30 seconds focuses on muscular endurance. Type simply references what kind of exercises or equipment will be used to improve endurance (dumbbells, resistance bands, body weight).
References
- "ACSM's Health-Related Physical Fitness Assessment Manual," Ameican College of Sports Medicine; 2005.
- "Sports and Fitness Nutrition," Robert Wildman and Barry Miller; 2004.
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