Muscular endurance is the ability of a group of muscles to contract over a long time. Simply put, it's the ability to perform strenuous tasks, repeat a particular movement continuously, remain in one position, or carry a heavy object for longer periods without developing fatigue.
Muscular endurance is an extremely important part of overall physical fitness and is determined by how well your slow twitch muscle fibres are developed.
Slow and fast twitch muscles
There are generally two types of muscle fibres in your body, slow twitch and fast twitch. Slow twitch muscle fibres cannot exert as much force as fast twitch, but can sustain an effort over a much greater period. Fast twitch muscle fibres can exert a great amount of force, but for a very limited amount of time. Therefore, slow twitch equals endurance, while fast twitch equals strength.
Developing muscular endurance by means of special training and workouts enables the muscles to adapt to the changes in slow-twitch fibres that have an elevated capacity to use oxygen, until they slowly become stronger and more resistant to prolonged physical activity.
Cardiovascular activities such as running, biking and playing sports will improve your muscular endurance. Cross-country running is probably the best example of muscular endurance, as it involves very little muscular strength or flexibility.
Examples of muscular endurance exercises
Push-ups, dips, squat jumps, V sit-ups and opposite arm and leg raises are considered muscular endurance exercises.