Endurance

 

Muscular Endurance

  • Muscular endurance-  The ability for a muscle to sustain repeated contractions against a resistance for an extended period of time.  

  • Works the Aerobic system which focuses on use of oxygen to provide energy to the muscles for continued contraction.  

    • 60-80% 1 RM, 10- 25 reps to fatigue

    • 2-3 days/week * but could do more because you should be able to recover between workouts and not necessarily have delayed muscle soreness when training endurance.

Why is muscular endurance so important? It increases the vascularity to the tissues, allowing increased oxygen exchange. 

  • The muscle needs restoration of the intramuscular vascular system and endurance exercise is what helps to bring in more oxygen for fuel. 

  • This is an important factor as athletes begin returning from an injury.

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Examples of endurance based exercise:

Running, biking, swimming

squats and lunges

Pilates, Yoga, Gyrotonics

Dance classes

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