Muscle endurance & exercise

Muscle endurance plays a big role in most athletic exercises. Muscle endurance is about stamina. For example, long-distance running is a sport that requires muscle endurance. Muscles need to have an advanced level of endurance, if they are to avoid injury or extreme fatigue.

Below are 5 benefits of muscle endurance activity & exercise:

Keeps your Heart Healthy

The American Heart Association recommends getting 150 minutes of moderate-intensity activity every week, for maintaining heart health.

For example, one long term study a 2014 issue of the Journal of the American College of Cardiology, 5 August 2014, reveals runners have a 45 percent lower risk of death from heart disease than their non-running peers. Heart-healthy muscular endurance activities include jogging, cycling, swimming and brisk walking.

Aids in Weight Loss

While diet is the biggest factor in losing weight, physical activity comes in a close second. According to a review in Medicine and Science in Sports and Exercise, May 1989 the thermic effect of physical activity accounts for 15 to 30 percent of your total caloric expenditure and research shows aerobic exercise alone is an effective approach to weight loss.

A much more recent study published in the journal, Obesity, in March 2013 reveals men and women who walked or jogged five days per week, without making any dietary changes, lost up to 8.8 pounds by the end of 10 weeks.

Improves Mood and Sleep Quality

Exercise not only makes you happier, but it also helps you sleep better. Researchers reporting in a December 2012 Journal of Adolescent Health study, found that just 30 minutes of moderate-intensity running every morning for three consecutive weeks was sufficient to have a positive impact on subjects’ mood and sleep quality.

Prevents age-related Decline in Brain Function

A 2017 review in Neuroimage 1 February 2017, examined the effects of aerobic exercise on brain health and function. By analysing the brain scans of more than 700 adults aged 24 to 76 years before and after aerobic exercise programmes or in control conditions, researchers discovered that exercise prompts the production of a chemical that may help prevent age-related decline in brain function.

Leads to a Longer Life

Using data collected from over 80,000 U.K. residents, researchers form Sydney University reported in the American Journal of Epidemiology, 1 May 2018, concluded in a study published in 2017, that strength training reduced risk of death from any cause by 23 percent, regardless of whether that training involved bodyweight-only or exercises with weights. And those who also engaged in 150 minutes of moderate-intensity aerobic activity reduced their risk by 29 percent.


21 Aug, 2018

2 thoughts on “Muscle endurance & exercise

  1. This is another really informative blog. I used to be able to jog, but stopped when I developed pain in my shins and then took up cycling, although the roads near to where I live are pretty busy and don’t make for an enjoyable ride.

    I am thinking of joining a keep fit class this winter, as I think I will be more likely to take part in exercise if it is organised and I have to fit in, rather than arrange it myself.

    1. Thanks. I used to go to the gym when I was younger, but with my cerebral palsy, it didn’t seem to make a difference to my stamina and I gave it up.

      I go for walks and do what I can around my disability. The gym is good. By making exercise as part of a healthy lifestyle choice we will encourage our longevity.

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