What is the term for the ability of the muscles to keep working over a long period of time?

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Ability of an organism to exert itself and remain active for a long period of time

For other uses, see Endurance (disambiguation).

Endurance (also related to sufferance, resilience, constitution, fortitude, and hardiness) is the ability of an organism to exert itself and remain active for a long period of time, as well as its ability to resist, withstand, recover from and have immunity to trauma, wounds or fatigue. It is usually used in aerobic or anaerobic exercise. The definition of 'long' varies according to the type of exertion – minutes for high intensity anaerobic exercise, hours or days for low intensity aerobic exercise. Training for endurance can reduce the ability to exert endurance strength[1] unless an individual also undertakes resistance training to counteract this effect.

When a person is able to accomplish or withstand a higher amount of effort than their original capabilities their endurance is increasing which to many personnel indicates progress. In looking to improve one's endurance they may slowly increase the amount of repetitions or time spent, if higher repetitions are taken rapidly muscle strength improves while less endurance is gained.[2] Increasing endurance has been proven to release endorphins resulting in a positive mind. The act of gaining endurance through physical activity has been shown to decrease anxiety, depression, and stress, or any chronic disease in total.[3] Although a greater endurance can assist the cardiovascular system it does not imply that any cardiovascular disease can be guaranteed to improve.[4] "The major metabolic consequences of the adaptations of muscle to endurance exercise are a slower utilization of muscle glycogen and blood glucose, a greater reliance on fat oxidation, and less lactate production during exercise of a given intensity."[5]

The term stamina is sometimes used synonymously and interchangeably with endurance. In military settings, endurance is considered the ability of a force to sustain high levels of combat potential relative to its opponent over the duration of a campaign.[6]

Endurance may also refer to an ability to persevere through a difficult situation.

Training

Main article: Endurance training

Different types of endurance performance can be trained in specific ways. Adaptation of exercise plans should follow individual goals.

Calculating the Intensity of exercise the individual capabilities should be considered. Effective training starts within half the individual performance capability. Performance capability is expressed by maximum heart rate. Best results can be achieved within 55 up to 65% of maximum heart rate. Aerobic, anaerobic and further thresholds are not to be mentioned within extensive endurance exercises. In general surveillance of training intensity is achieved through measuring the heart rate.[7]

See also

• 
  Biology portal

• Exercise

References

1. ^ Hickson, RC (1980). "Interference of strength development by simultaneously training for strength and endurance over a long period". European Journal of Applied Physiology and Occupational Physiology. Springer Verlag. 45 (2–3): 255–63. doi:10.1007/BF00421333. PMID 7193134. S2CID 22934619.
2. ^ "Physical Activity Line: BC's Primary Physical Activity Counseling Service & Your FREE Resource! - Physical Activity Line: BC's Primary Physical Activity Counseling Service & Your FREE Resource!". physicalactivityline.com. 29 November 2016.
3. ^ Hansen, CJ (2001). "Exercise Duration and Mood State: How Much Is Enough to Feel Better?" (PDF). Health Psychology. 20 (4): 267–75. doi:10.1037/0278-6133.20.4.267. PMID 11515738. Archived from the original (PDF) on 2010-03-31. Retrieved 2017-10-08.
4. ^ Iwasaki, Ken-ichi; Zhang, Rong; Zuckerman, Julie H.; Levine, Benjamin D. (2003-10-01). "Dose-response relationship of the cardiovascular adaptation to endurance training in healthy adults: how much training for what benefit?". Journal of Applied Physiology. 95 (4): 1575–1583. doi:10.1152/japplphysiol.00482.2003. ISSN 8750-7587. PMID 12832429. S2CID 8493563. Retrieved 2017-10-08.
5. ^ Holloszy, J. O.; Coyle, E. F. (1 April 1984). "Adaptations of skeletal muscle to endurance exercise and their metabolic consequences". Journal of Applied Physiology. 56 (4): 831–838. doi:10.1152/jappl.1984.56.4.831. PMID 6373687.
6. ^ Headquarter, Department of the Army (1994). Leader’s Manual for Combat Stress Control, FM 22-51, Washington DC.
7. ^ Tomasits, Josef; Haber, Paul (2008). Leistungsphysiologie – Grundlagen für Trainer, Physiotherapeuten und Masseure. Springer-Verlag. ISBN 9783211720196.

External links

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Muscular endurance is the ability of a muscle or group of muscles to sustain repeated contractions against resistance for an extended period. The greater your muscular endurance, the more reps you can do of a particular exercise. It is just one of the components of muscular fitness, along with muscular strength, flexibility, and power.

In strength training, muscular endurance refers to the number of repetitions of a single exercise you can do without needing to stop and rest. Examples include how many times you can do a full squat, a sit-up, or a biceps curl with a light-to-moderate weight before breaking form.

Muscular endurance is muscle-specific. In other words, you may have more endurance with squats than biceps curls. It all depends on which muscles you train.

The type of muscular endurance used during cardiovascular fitness activities such as running, swimming, or cycling is usually called cardiovascular endurance or cardiorespiratory endurance and is different from the strength training definition.

Endurance training for these types of physical activities builds the energy systems of the body, the muscle fibers, and capillaries that can sustain long periods of exercise, such as running a marathon or cycling a 100-miler.

Muscular endurance is important in everyday activities, such as climbing three flights of stairs to get to the floor where you work or carrying a heavy bag of groceries from the car to the house. In sports, muscular endurance helps you better compete.

Some studies have found that muscular endurance training can improve sports performance. A 2017 study in Frontiers in Physiology noted that cross-country skiers who did this type of training had better double poling performance.

Research has also found that, when combined with standard resistance training (lifting weights to build muscle), muscular endurance training helps improve blood sugar and insulin levels for people with type 2 diabetes. It can also reduce injury risk.

Measuring your level of muscular endurance is the first step when embarking on a plan to improve it. This helps you know where you began while also making it easier to track your progress.

The push-up test is often used to measure upper body muscular endurance. To do this test, do as many push-ups as possible before you break form. This may also be a timed test to see how many you can perform in a minute.

Once you have your number, you can compare how your performance matches up with others in your age and sex category. By tracking this number over time, you can see increases or decreases in your upper body's muscular endurance.

You can do muscular endurance testing on your own, or if you're working with a trainer, they may use this test to set the right intensity and loads for your exercises. Even the U.S. Army uses push-up tests to assess the muscular endurance of its recruits.

Some research suggests an effective muscular endurance training program uses lighter weights while doing a higher number of reps. This approach may be the most effective for improving local and high-intensity (or strength) endurance.

The principles below can be applied to a novice, intermediate, or advanced muscle endurance training workout. They are based on the American College of Sports Medicine's position on weight training and resistance training.

The exercises you choose should work large muscle groups (such as the legs or back) or multiple muscle groups (such as the upper body and core). Add variety by including exercises that target one or two limbs or one or two joints.

The National Academy of Sports Medicine recommends doing exercises such as squats, bench presses, cable rows, and lunges to help build your muscular endurance.

Load refers to the amount of weight or resistance you use (a 10-pound dumbbell or setting the leg press machine to 110 pounds, for instance). Volume is the number of times you do the exercise or the total number of repetitions.

Ideally, you want to choose a load (weight) less than half the maximum weight you can push, pull, or lift one time. This is considered a light to moderate intensity load.

If you are a novice or intermediate exerciser, aim to perform 10 to 15 repetitions for one or two sets. If you are an advanced exerciser, plan to do a little bit more, or anywhere from 10 to 25 repetitions per set.

You should use short rest periods for muscle endurance training. Rest one to two minutes for high-repetition sets (15 to 20 repetitions or more) and less than one minute for moderate (10 to 15 repetitions) sets.

Circuit training is good for building local muscular endurance, and the rest periods during this type of exercise should only fill the time it takes to move from one exercise station to another.

Frequency refers to how often you should do a workout that focuses on building your muscular endurance. This frequency is similar to that for building larger muscles. The American Council on Exercise (ACE) suggests:

• Novice training: Exercise two to three days each week when training the entire body.
• Intermediate training: Exercise three days per week for total-body workouts or four days per week if using split routines for upper and lower body workouts.
• Advanced training: Use a higher frequency of four to six days per week if the workouts are split by muscle group.

Repetition velocity refers to how slow or fast you contract your muscles during specific exercises. You can use different speeds of contraction based on the number of repetitions.

• Intentionally slow velocities: Use when performing a moderate number of repetitions (10 to 15).
• Moderate to fast velocities: These are more effective when you train with a higher number of repetitions, such as 15 to 25 or more.

The National Strength and Conditioning Association says that training based on velocity can help enhance physical performance.

Muscle endurance training must be related to your target activity, whether doing barbell squats or running a marathon. You likely have limited time for training each week, and you have to consider whether you spend it doing specific muscle endurance training or practicing your sport.

Frequently Asked Questions

• What is an example of using muscular endurance?

  Exercises that increase muscular endurance include planks, bicep curls, squats, lunges, and pull-ups. You use muscular endurance in everyday tasks like carrying shopping bags, chopping wood, scrubbing a floor, and gardening.

• What sports use muscular endurance?

  Muscular endurance comes into play for any activity that requires repetitive motion over a period of time. Soccer, football, swimming, boxing, rowing, cycling, and dancing require muscular endurance.

• What is the importance of muscular endurance?

  Muscular endurance helps you perform everyday tasks more efficiently and with a lower risk of injury. It can also improve your performance in sports or fun activities like roller skating, hula hooping, and jogging.