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.

Benefits

    • By developing muscular endurance, the metabolism of the body increases
    • The increased metabolism burns kilojoules after you’ve performed an activity, or when you’re in a resting state
    • Performing muscular endurance exercises tones your muscles, gives your body a defined contour, and eliminates excess fat and flab
    • Depending on the types of exercises you perform, they also help to improve your posture
    • Muscular endurance exercises and activities help you develop strength and the ability to perform strenuous activities for longer
    • Improving muscle endurance means you are less prone to injuries, such as muscle pulls and tears, because of the resistance they have developed.

Examples of muscular endurance exercises

  • Push-ups
  • Dips
  • Squat jumps
  • V sit-ups
  • Opposite arm and leg raises

are considered muscular endurance exercises.

 

 

Sources:
www.buzzle.com
www.generalfitness.tripod.com