Understanding Muscle Strength and Endurance Training Essay

Custom Student Mr. Teacher ENG 1001-04 29 November 2016

Understanding Muscle Strength and Endurance Training

Various studies found out that majority of the U. S. citizens, as well those individuals who are inclined in sports during their leisure time, need good muscle strength and condition. This part of physical fitness essentially is a mixture of vigor and staying power. Strength is the maximum energy a muscle can make use of in a single exertion for instance, the capability to push a cart at a certain instance (LCHMS, 2007). Endurance is the muscle’s capacity to create continuous and frequent action (LCHMS, 2007).

The most important distinction in the exercise is the quantity of load and number of time in performing the same routine. For instance, for endurance one is required to increase the number of times of the repetition, while strength requires for an increase in resistance and a decrease in the number of times performing the routine(LCHMS, 2007). Awareness of the significance of muscle building and training must be known to everyone, regardless of the person’s inclination to sports. This has an impact on the capacity to perform various activities of daily living, such as various house chores and pressures from the actual jobs.

It influences on how effortlessly an individual can manage given tasks as this is the foundation of physical health and capabilities in sports. Developing muscle strength and endurance helps in building and toning the muscles, enhancing the muscular mass therefore increasing calories burned and promotes weight loss and maintenance (Dennison, 2007). To ensure proper development of the power and staying power, muscle-strengthening workouts are advised. In line with this, these muscle exercises enhance resistance to trauma.

Those individuals who have developed physically powerful muscles are not prone to experiencing muscular pains and injuries and usually possess a good heart. One form of developing muscle fitness is through resistance training where the weight being lifted by the muscles are increased gradually with time to be tough in overcoming other heavy burden. To achieve this, workouts that draw the body to apply power, abdominal exercises, push ups and leg raise must be performed. Frequently, there are individuals who engage in weight training, to supply some resistance. Strength added results from the resistance given in a specific action.

Endurance is acquired through continuous and constant carrying of certain objects with increasing weights (Dennison, 2007). Professional trainers recommend beginning the plan of weight lifting with a minimum load of weights and simple repetitions. Begin with eight to twelve times repetition with light set of weights. Rest for a few minutes, before performing the next repetitions is a must. Perform separate forms of workout for every set of muscles. Start the exercise from the bigger muscles such as the lower extremities to smaller group such as that of the upper extremities (Vanderhoof , Imig and Hines, 2007).

An increase in strength can be noted once the trainee comfortable in lifting near the heaviest load of weights, which is called the overload principle (Dennison, 2007). Instant results can be seen if highest load of weights is lifted with fewer repetitions. Injury is common when lifting a set of heavy weights that is not comfortable for the trainee. To obtain maximum muscle fitness, it is suggested to begin with lighter weights and then gradually increase load. Guidelines for strength training The correct form and technique must first be studied in order to avoid occurrences of trauma or injury.

The correct method comprises synchronized regulated raise lasting three or four seconds for each lifting to give an effective resistance (LCHMS, 2007). Warm up exercises must always be performed prior to weight training. Protection of the certain body parts such as the neck, spine and the joints must be observed. Refrain from locking the elbows and knees to prevent injuries on these parts. Observe proper breathing when doing weight training. Holding breath can cause a rise in the blood pressure (LCHMS, 2007). Exhale when performing the arduous part of the exercise.

Proper scheduling of training must be observed making sure that two different forms of exercise do not overlap as in weight training and cardio workouts. Provide a rest period between training to allow muscles to regain lost energy. These rest periods would aid in the development of strength and endurance. Researches on Weight training and endurance Although the majority of professional players work out routine involves both the development of strength and enhancement of endurance, few studies provide apparent performance advantage of strength exercise for endurance training players.

Some researchers have identified that endurance athletes can improve and enhance their power by including weight training in a particular sport to their regimen. Nevertheless, these strength improvements did not bring in better endurance or significantly enhanced performance. A research was performed to establish whether including strength workout to a particular activity would develop a swimmer’s performance. The outcome presented that strength exercises did not develop the athletes’ performance. The additional power acquired from the resistance work out did not provide an improvement in the swimmers endurance.

According to the Indian Journal of Medical Research (1999), a study on the gender differences in muscle training was performed to young Indian adults. Muscle strength was done with seventy boys and fifty three girls all within the young adult age, using a handgrip dynamometer. In another set, muscle endurance throughout each exercise was done using a load cell based handgrip dynamometer attached to a polygraph. The study showed that the males had a notably superior muscle mass and lesser body fat in comparison to the opposite gender.

The gentlemen double the handgrip strength of the ladies (Vanderhoof , Imig and Hines, 2007).

References Aniansson, A. , Grangard, U. , Grimby, G, Hedberg, M. , Henning, G. and Kvist, H. 2007. Training can improve muscle strength and endurance in 78- to 84-yr-old men. Journal of Applied Physiology. 73. 6. 2517-2523 Bharathi, A. , Padmavathi, R. and Vaz, M,. 1999. Gender differences in muscle strength & endurance in young Indian adults. Indian Journal of Medical Research Dennison, R. (2007). Integrative and Comparative Biology. Oxford Journals. 6. 368-370

Life Clinic Health Management Systems (LCHMS). 2007. Weight Training improve your muscle endurance. Retrieved November 28, 2007 from http://www. lifeclinic. com/focus/nutrition/weightTraining. asp O’donnell, Mcguire, Samis, and Webb. 1998. General Exercise Training Improves Ventilatory and Peripheral Muscle Strength and Endurance in Chronic Airflow Limitation. American Journal of Respiratory care and Critical Care Medicine. 157. 1489-1497 Vanderhoof , Imig and Hines. 2007. Effect of muscle strength and endurance development on blood flow. Journal of Applied Physiology. 16. 873-877

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