Muscular Endurance

Muscular endurance forms an extremely important constituent of overall physical fitness. It is defined as the ability of a group of muscles to contract over a long time. Simply put, it is 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. Developing muscular endurance, by means of specific workouts, enables the muscles to adapt to the changes in slow-twitch fibers that have an elevated capacity to utilize oxygen. As such, they slowly become stronger, and more resistant to prolonged physical activity.

Benefits of Developing Muscular Endurance

• By developing muscular endurance, the metabolism of the body increases.
• The increased metabolism enables calorie burning hours after you have performed an activity, or when you are in a resting state.
• Performing activities to enhance muscular endurance enables toning of the muscles, giving the body a defined contour. All the excess fat and flab gets eliminated when performing such exercises.
• Depending on the types of exercises you perform, they also help in improving your posture.
• As has been mentioned earlier, these exercises and activities help you develop strength and the ability to perform strenuous activities for longer hours. This means you can work out for longer, and further increase your muscle endurance.
• Improving muscle endurance means you are lesser prone to injuries such as muscle pulls and tears, because of the resistance they have developed.

Exercises to Develop Muscular Endurance

There are numerous exercises you can perform to develop and increase muscular endurance. These exercises vary depending on the body parts you wish to work on, and can be considered as types of strength training exercises. Ideally, you should perform a combination of lower body and upper body exercises that will help you build overall endurance.

Exercises for Lower Body Muscular Endurance

• Walking and Running: Walking and running enable the development of the leg muscles. Whether it is on the treadmill or at a park, a daily jog or run will not only work on your legs, but develop your overall stamina and metabolism. Start with brisk walking for half an hour, and over a period of time, increase the length of time and convert the walk to a jog, and then to a run. This routine is sure to prove helpful over time.
• Cycling: Again, working on your lower body, cycling develops a relatively high muscle endurance. Though there are stationary bikes at the gym, the best way is to take your bike and cycle on some rough terrain for a real lower body workout.
• Squats: Squats can easily be performed at home. Stand with your legs apart at shoulder's width. Slightly bend your knees, so that they are in line with your ankles. Your knees should not be jutting out. Lower your hips while keeping your back straight, as though sitting on a chair. Come back up and repeat the same movements. Do this at least 15 times to begin with. Slowly increase the number of sets. For increased muscular endurance, as you squat, remain in the same position for 15 seconds, and then come back up. This will help strengthen the leg muscles.
• Walking Lunges: To perform this exercise, stand with your feet together and your hands by your sides. Step ahead with your left foot, as far out as you can. As you do so, bend both your legs so that your left knee is perpendicular to the floor, and the right knee is almost touching the floor. Stand back up and immediately perform the same movement with your right leg. For increased endurance, hold weights in both hands. Take at least 30 steps to begin with, and slowly increase these over time.

Exercises for Upper Body Muscular Endurance

• Push-Ups: Push-ups help develop the strength of the forearms as well as the chest. They also work on the abdominal muscles along with those of the back and legs, thereby providing an overall workout. To perform push ups, lie on your stomach on an exercise mat. Place your hands next to your chest, at shoulder's width. Your toes should be ready to take the weight of your body. Slowly lift your body up, using all the strength of your back and arms. Your hips, back and shoulders should be in a straight line. Lower your body, close enough to the floor, but don't touch it. Lift your body back up. Perform this at least 5-10 times to begin with. You may perform modified push-ups with bent knees if you are unable to do the regular ones.
• Bicep Curls: Stand with your legs apart at shoulder's width. Place your arms by your side, so that your elbow is near your waist. Lock this position. Take a pair of weights, or a pair of heavy books or bottles in both hands, and lift your forearm towards your chest. Alternate these movements between your right and left hand. Do this exercise slowly, at least 10 times for each arm to begin with.
• Lateral Raises: Stand with your feet apart at shoulder's width. Place your hands on your sides, with some weight in both hands. Slowly lift both your hands on the sides and bring them up to shoulder level. Lower these back to their original position and repeat. Do this exercise slowly, at least 10 times for each arm to begin with.
• Planks: Lie on your stomach on an exercise mat, with your elbows below your shoulder level, and your forearms extended before you. Slowly lift your hips and your upper body, so that they are in a straight line, while resting on your forearms, and keeping your abdominal muscles as tight as possible. Your back should not be arched. Hold this position for five seconds and lower your body. Repeat these movements at least ten times, and try to increase the length of time you hold yourself with each movement.

Now that you know the importance of developing muscular endurance, and how you can develop and increase it, work your way to a strong and healthy body, and lead an active lifestyle.

Disclaimer: This Buzzle article is for informative purposes only and does not, in any way, intend to replace the advice of an expert. Always consult your physician to find out whether you are fit to perform the aforementioned exercises before beginning them.