Muscular endurance is your muscles' ability to perform repetitive motions — lengthening and contracting — over long periods of time without getting tired. The underlying purpose of muscular endurance is to improve performance in your sport and exercise activities.
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By improving your muscular endurance, you improve your muscles' capabilities to support your daily activities, as well as your performance in sports and exercise.
Endurance is a measure of the amount of time an activity can be performed. Muscle endurance is important for daily tasks such as walking and carrying items.
Importance of Endurance
Increasing your muscular endurance will make everyday chores and tasks easier. Training muscular endurance will increase your stamina — you'll have more energy to go from your job to playing with your kids, for example.
You will find that performing repetitious physical activity — such as gardening, raking leaves and washing your car — will become less fatiguing, too. Emphasizing the importance of endurance in your training will also limit injuries sustained from physical exertion and from the overuse of active muscles throughout the day.
Importance In Sports and Exercise
Muscular endurance will benefit your athletic and recreational activities. Developing muscular endurance will allow you to perform activities for longer before fatigue sets in.
If you ever wanted to run a little farther, hike an incline a little longer or jump for that rebound in the last minutes of a basketball game but could not due to muscular fatigue, boosting your muscular endurance will help. After muscular endurance training, your muscles will be able to sustain a load — such as your body weight or a back pack — for longer periods, and they will do so more efficiently.
How to Train Muscular Endurance
There is a particular way to train your muscles to go the distance rather than training them to exert short-term brute force. Resistance exercises, such as body weight exercises, weightlifting or plyometrics, should be performed for higher repetitions — typically 12 or more per exercise with light to moderate weight. Take shorter rest breaks in between sets to get your muscles used to prolonged stress.
Benefits of Muscular Endurance Activities
Performing muscular endurance activities goes further than just improving the health of your muscles. Muscular endurance training has beneficial effects on bone and joint health, too. These effects may decrease the risk of osteoporosis and bone fractures.
Additionally, when your muscles can perform tasks without becoming easily fatigued, you're less likely to injure yourself. Muscular fatigue is a major factor in accidents that cause muscle strains and bone fractures.
Muscular endurance benefits also include boosted metabolism, helping you burn calories to maintain a healthy weight or lose weight.
Muscular Endurance Activities
Consider your interests when choosing your muscular endurance activities. If you enjoy what you are doing, you are more likely to stick with it. Any type of exercise can target endurance, with the correct parameters in place. Start with simple activities, such as walking, to increase muscular endurance in your legs. Your heart and lungs will also get a workout.