Muscular Strength and Endurance
Muscular strength and endurance are two important parts of your body’s ability to move, lift things and do day-to-day activities. Muscular strength is the amount of force you can put out or the amount of weight you can lift. Muscular endurance is how many times you can move that weight without getting exhausted. In practice, many fitness professionals don’t see the need to test muscular strength or endurance prior to establishing an exercise routine. However, personal trainers often focus on strength training during their client sessions, and group fitness instructors frequently focus on both strength and flexibility development in their classes. When we talk about muscular endurance and muscular strength, things can get a little confusing. The assessment of muscular strength is frequently tested independent of muscular endurance. Muscular endurance, on the other hand, refers to the muscle’s ability to exert a submaximal force repeatedly over time, such as a half sit up test or a push up test. But muscular endurance tests also measure strength to some degree.
Let just take the push up test for example. If you have very weak upper body muscles, you’re going to have a difficult time pushing yourself up. Therefore you may only be able to do a couple pushups before everything gives out because your strength is so low you are not able to get a great measure of endurance. The YMCA bench press test is another example of this. You lift a certain weight to the speed of a metronome, and the test is stopped when you can’t lift the bar up or when you can’t keep up with the metronome. This type of test puts lighter clients at a disadvantage because if you are struggling to lift the bar to the start position because it’s too heavy, so you are not going to get a lot of repetitions in. In order to improve muscular strength, lifting heavy amounts of weight will be beneficial. During your training sessions, you want to train your upper and lower body about two to three times per week, and for each exercise use the appropriate amount of weight to successfully perform three to five repetitions. The weight should be heavy and leave the muscle fatigued after performing the repetitions, and do two to four sets resting one to three minutes in between each set. Although to improve muscle endurance you are going need to use a much lighter amount of weight for each exercise, you can alternate weeks where one week you can train muscular strength and the next week muscular endurance. You want to train both your lower and upper body two to three times per week also, and for each exercise use the necessary amount of weight so you can successfully perform 12 to 25 repetitions per exercise. Perform two to four sets per exercise, and rest one to three minutes in between each set. Both of them have their own benefits muscular strength and endurance will lead to increased bone mass, reduced body fat and blood pressure, and improved lipids and blood glucose level. To improve your muscular strength and endurance by doing normal daily activities like lifting groceries or walking up and down stairs can also help. You can also do many exercises at home that don’t need equipment, like push-ups and sit-ups, and all you have to do is challenge your muscles to work harder or longer than they usually do.
http://breakingmuscle.com/strength-conditioning/muscular-endurance-and-strength-training-an-ideal-combo-for-endurance-athletes
Let just take the push up test for example. If you have very weak upper body muscles, you’re going to have a difficult time pushing yourself up. Therefore you may only be able to do a couple pushups before everything gives out because your strength is so low you are not able to get a great measure of endurance. The YMCA bench press test is another example of this. You lift a certain weight to the speed of a metronome, and the test is stopped when you can’t lift the bar up or when you can’t keep up with the metronome. This type of test puts lighter clients at a disadvantage because if you are struggling to lift the bar to the start position because it’s too heavy, so you are not going to get a lot of repetitions in. In order to improve muscular strength, lifting heavy amounts of weight will be beneficial. During your training sessions, you want to train your upper and lower body about two to three times per week, and for each exercise use the appropriate amount of weight to successfully perform three to five repetitions. The weight should be heavy and leave the muscle fatigued after performing the repetitions, and do two to four sets resting one to three minutes in between each set. Although to improve muscle endurance you are going need to use a much lighter amount of weight for each exercise, you can alternate weeks where one week you can train muscular strength and the next week muscular endurance. You want to train both your lower and upper body two to three times per week also, and for each exercise use the necessary amount of weight so you can successfully perform 12 to 25 repetitions per exercise. Perform two to four sets per exercise, and rest one to three minutes in between each set. Both of them have their own benefits muscular strength and endurance will lead to increased bone mass, reduced body fat and blood pressure, and improved lipids and blood glucose level. To improve your muscular strength and endurance by doing normal daily activities like lifting groceries or walking up and down stairs can also help. You can also do many exercises at home that don’t need equipment, like push-ups and sit-ups, and all you have to do is challenge your muscles to work harder or longer than they usually do.
http://breakingmuscle.com/strength-conditioning/muscular-endurance-and-strength-training-an-ideal-combo-for-endurance-athletes