Muscular endurance - how it supports you in everyday life

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Definition

Muscular endurance is the resistance to fatigue caused by prolonged, repetitive muscular strain.

Training example

Muscular endurance is trained in the intensity range of 40 to 60% of 1RM with 20 to 25 repetitions.

Adaptation

Energy is produced in your muscles in the mitochondria. The mitochondria are considered to be the power plants of our cells. They convert the glycogen from the energy storages into usable molecules (adenosine triphosphate) for our muscles. Your muscles need adenosine triphosphate to move (contract). During this process, the „waste product“ lactate is formed. As the amount of lactate increases, it makes your muscles „burn“ and ultimately prevents you from performing another repetition.

Based on efficient muscular endurance training, your body undergoes several adjustment processes. Your body develops mitochondria and the cell surface is enlarged. As a result, there are more and more powerful „power plants“ in your muscles. These „power plants“ are supplied by the enlarged energy storage facilities.

Another result of muscular endurance training is improved capillarization (more blood vessels in the muscles). The capillaries are the blood vessels that supply the muscle with oxygen and nutrients. Both are essential for the energy production process in the mitochondria.

Conclusion

Good muscular endurance supports you in many activities in your everyday life. Carrying heavy shopping bags will be child’s play for you and after a long day of relocating, you will be the one who is still full of energy, laughing. This is your training to stay fit!

 

Bibliography

Holloszy, J., & Coyle , E. (1984). Adaptations of skeletal muscle to endurance exercise and their metabolic consequences. Journal of Applied Physiology, 56(4), 831 – 8.

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