The Importance of Muscular Endurance

The Importance of Muscular Endurance

No matter who you are or what you do to get where want to be, there is going to be something to endure along the way. The muscular endurance phase that comes next will prepare you for just that. During this phase we will train to push our bodies through activities that are lasting a long period of time. This can be something as whenever you are helping someone move into a new apartment and you have to endure a long walk up three flights of stairs with a heavy box in your hands. It can also be you enjoying a day at the pool with the kids and playing swimming games all afternoon. This phase will not only enhance your ability to do this but will also improve your quality of life.

The muscular endurance phase will test our muscles on how long we can perform an activity throughout full range of motion.2 We will be focusing on completing each exercise of 12-20 repetitions for 1-3 sets at a moderate tempo with 0-90 second rest period.1 Our goals for this phase are similar to stabilization are improving muscular endurance, increasing neuromuscular efficiency (catching yourself before you fall), and improving coordination. We will still focus on stabilization as we endure these movements for a longer period of time.1 The same four-week cycle of the workouts will be completed similar to the stabilization phase. There will also be a cardiovascular work and recovery sessions on your off day, but now the cardiovascular work provides more of a challenge because your athletic improvements. Refer to the example exercises below for concerns.

The muscular endurance phase will help you move in your in-laws, play in the pool with your kids, and even help you take a long nature hike with your dog. So, if you are ready to endure every obstacle you are faced with in life take on the challenge of completing the muscular endurance phase.

References:

1Clark, M., Lucett, S., Sutton, B. (2014). NASM Essentials of Personal Fitness Training.

Burlington, MA: Jones and Bartlett Learning.

2Verstegen, M., William, P. (2006). Core Performance Essentials. New York,  NY:

Rodale.