So how are you all hope you all doing great and fit as always? So somebody asks me on my Instagram what it is HIIT? (high-intensity interval training) those who don’t know what it is? it’s a type of endurance training! So I thought why not write a detailed but short article on this topic? So today I am going to cover all these sub-topics:
- What is muscular endurance?
- benefits of endurance training?
- do you need endurance training?
- how to improve endurance?
#what is muscular endurance?
Muscular endurance refers to the ability of a muscle or muscle group to perform a movement or hold a position for an extended period of time without becoming fatigued. This is different from muscle strength, which refers to the maximum amount of force a muscle or muscle group can produce in a single effort. Some examples of activities that require high levels of muscular endurance include running long distances, swimming laps, and doing pushups or sit-ups for an extended period of time.
In simple language, if you can deadlift 100kg 1 time it means you are strong. But if you can deadlift 100kg 25+ times in one go then this will be your muscular endurance level. Simply let’s jump to the next topic.
#benefits of endurance training?
Endurance training has many benefits, these including:
- Improved cardiovascular health: Endurance training can help improve the function of your heart, lungs, and blood vessels, which can lower your risk of heart disease and other conditions such as high blood pressure and type 2 diabetes.
- Increased energy levels: Endurance training can help increase your stamina and reduce fatigue, so you have more energy to perform daily activities and exercise.
- Weight management: Endurance training can help you burn calories and improve your body’s ability to use fat as fuel, which can help with weight management.
- Improved mental health: Endurance training can help reduce stress and improve your mood by releasing endorphins, which are feel-good chemicals in the brain.
- Increased muscle mass: Endurance training can help increase muscle mass, particularly in the legs and lower body.
- Improved flexibility and mobility: Endurance training can help improve your range of motion and flexibility, which can help reduce the risk of injury and improve your overall mobility.
- Better sleep: Endurance training can help improve the quality of your sleep by making you feel more tired at night and helping you fall asleep faster.
Overall, endurance training can help you to improve your overall physical and mental well-being and help you lead a healthier and more active lifestyle.
#do you need endurance training?
Well some of you thinking what kind of question is this? It is important to know the limits of your body And your goals so you can live a healthy life. So Endurance training can be beneficial for most people, regardless of their age or fitness level. However, the specific benefits of endurance training and the intensity and duration of the training will vary depending on your individual fitness goals and needs.
If you are looking to improve your cardiovascular health and increase your energy levels, endurance training can be a good option. It can also be beneficial for weight management and for improving mental health. Endurance training can also help increase muscle mass and improve flexibility and mobility.
It is generally recommended that adults engage in at least 150 minutes of moderate-intensity aerobic activity per week, or 75 minutes of vigorous-intensity aerobic activity, as well as muscle-strengthening activities at least two days per week. However, it is important to consult with a healthcare provider before starting any new exercise program, especially if you have any underlying health conditions.
Whether or not you need muscular endurance training depends on your goals and the demands of your daily life and activities. If you participate in sports or other physical activities that require sustained muscle contractions or the ability to hold a position for an extended period of time, then muscular endurance training may be beneficial for you. Additionally, suppose you have a physically demanding job that requires you to perform tasks such as lifting, carrying, or pushing for an extended period of time. In that case, muscular endurance training can help improve your ability to perform these tasks.
#How to improve muscular endurance?
Weight training – aim to complete a movement for at least 12 repetitions. If your muscles are exhausted sooner, then the weight is too heavy and you are building strength, not endurance. You can use either machines or free weights to improve your muscular endurance.
Exercise slowly and control – avoid jerky movements and throwing the weights about. Lower the resistance slowly when training through the complete range of motion. Many people make the mistake of thinking as they are trying to perform higher repetitions that they should just move faster.
Regular exercise – if you want to improve endurance you need to train on a regular basis. Ideally on a daily basis. Work on completing the minimum 12 reps, taking a short rest, and then repeating for at least 3 sets on each major muscle group.
Challenge the body – you need to ensure it doesn’t become too easy. When comfortable performing repetitions of an exercise, do one of the following: increase weight used, number of reps, number of sets or reduce the length of the rest period.
Move better – the more efficiently you move, the easier it will be to increase your endurance. For beginners, it is key to start with simple movements when performing resistance training and building this up. Starting on machines and progressing to free weights is a great way to do this. If you think of your running technique, the more fluid this is the longer you will be able to perform as you will be working far more efficiently.