When thinking of exercise, it is not just doing one type of exercise like jogging day in and day out. It is very important to incorporate other forms of exercise into our daily regimen. I have broken it down into three forms of exercises which include the following: muscular strength, muscular endurance, and flexibility.
By now, you are asking yourself what is muscular strength, muscular endurance, and flexibility. Let’s take each term and break it down to how it relates to health and fitness.
Muscular strength – how much force your muscle can produce. Examples of muscle strength exercises like weight lifting, push-ups and or pull ups. By making your muscles stronger will help protect and support your joints. Including muscle strength exercise in our exercise regimen also contribute to how long we live and not only that, it also contributes to how we age gracefully.
Increasing our muscle mass also decreases our overall risk of dying prematurely. As we get older it becomes very important to lose fat and maintain our muscle strength. It is very important to have muscle strength. To have muscle strength will help us with body alignment, will make performing daily activities much easier, and also increases metabolism.
The amount of push-ups we can perform at any particular time will depend on our muscular strength, and also on our muscular power and endurance. In case, you are wondering what muscular power is. It is the combination of our muscular force produced by our muscles and the speed of the movement.
There are several factors involved in the production of strength. One of those factors will include the size of the muscle and the ratio of the fast twitch and slow twitch fibers in that muscle.
Another factor is that the motor neurons must be coordinated in their firing in order to signal the muscles fibers to contract at the same time. The strength that you have depends on your muscle having good support for movement of the joints, including the health of the joint, bones, ligaments, and the tendons.
Muscle-Strengthening Exercise Recommendations will include the following:
- Children and Adolescents: Muscle- strength and activities should be performed at least three days per week.
- Adults and Older Adults: Muscle-strength and activities should be moderate or high intensity, involving all the major muscle groups, with two or more days per week.
Strength training will improve both the size of your muscle fibers and also the ability of your nerves to communicate with the muscles. After two to three weeks of resistance training or strength training, you will begin to notice that your muscles got stronger.
To improve both your muscle definition and muscular strength you will also need to combine a healthy diet to lose fat along with a resistance training exercise to build muscle.
Muscle endurance – will be how many times you can use your muscles without getting tired. People that have better muscular endurance will have better posture and very few back problems. They are also able to resist fatigue than those people who do not have muscular endurance.
You are probably asking yourself why is muscle endurance so important?
Endurance is important for so many reasons: It increases our ability to do activities that we take for granted like opening doors, lifting boxes or chopping wood without getting tired. Endurance helps
reduce the risk of injury and also helps us keep a healthy body weight, keeps your heart healthy, improves mood and sleep quality, prevents age-related decline and finally leads to a longer life.
Your muscular endurance can be improved by getting involved in activities like running, strength training, cycling, swimming and climbing. These activities offer many health benefits.
Flexibility – being able to have long muscles and the joints that allow you to have free movements. Flexible people have fewer sore muscles and not prone to injury. By stretching before and after exercises will improve your flexibility considerably.
Flexibility training includes stretching exercises to lengthen the muscles and may include activities like yoga or Tai Chi.
Prior to your flexibility training, a warm up should be performed at a low intensity for about 5 to 10 minutes. This will increase the temperature of the muscles and will also decrease the risk of injury. Some stretching exercises that will improve your flexibility are hamstring stretch, hip flexor and quad stretch, hip opener, glute stretch and side bend.
To perform the hamstring stretch – you start on your knees and stretch one leg out between your hands. Straighten your back while keeping your core engaged. Hold this pose for 30 seconds, focusing on your breathing. Then switch to the other leg and hold for 30 seconds.
Try to incorporate these three exercises in your workout regimen for a better health and fitness.
Conclusion -There are many benefits of building muscular strength, endurance and flexibility especially if you are trying to lose weight, look good and be full of energy. When you include strength training in your exercise program it will help you build lean muscle mass and improve your metabolism. Having stronger muscles will help to move through your daily activities a lot quicker, easier and burn more calories in the process.
Muscles will help you improve the way your body looks. You will have a tighter body and you look much better. A leaner body looks better at any size. Improving your how to health and fitness through exercise will have a tremendous effect on your outlook to life, increase metabolism, healthy joints and bones, keeps your heart healthy. It will improve your mood and sleep quality, prevent age-related decline and finally leads to a longer life.
Exercise of any kind is very important for good health and to maintain a healthy body weight. Doing strength or resistance training two or three times a week will help you build stronger muscles to stand taller, burn more calories and improve the overall daily activities and movement. Enjoy a happy and healthy life, age gracefully without aches and pain.