Benefits of Muscular Strength

Although it takes a lot of hard-work, dedication, commitment and consistency to achieve an

appealing physique and powerful muscles, but once you have achieved muscular strength,
you can get these benefits:
1. Increase in Energy Levels
Persistent and targeted workout leads to muscles hypertrophy by replacement of excess fat
pads. This helps in improving basal metabolic rate and enhanced metabolism of dietary
nutrients. The result is higher energy levels and long-lasting stamina. People who have higher
muscle mass tend to have higher athletic endurance and physical stability. You tend to have
better sleep cycles and improved mental concentration.
2. Physical Strength
With higher muscle mass and optimal muscular strength, you tend to function for longer
periods of time without getting tired. The feeling of fatigue is delayed after any mental or
physical exercise.
3. Better Health
Latest research studies indicate that muscular strength and regular physical activity is
required to maintain overall health and well-being. Additionally, it is also suggested that a
variety of medical diseases like cancer, cardiovascular issues; metabolic disorders like
hypertension, diabetes, hypercholesterolemia and endocrinological/ hormonal disorders can
also be prevented with physical activity and resistance training/ exercises.
4. Enhanced Posture
It is noteworthy that regular physical activity is helpful in promoting conditioning and
strengthening of muscles. In this regard, besides the development of larger group of muscles
(like biceps, triceps and hamstring muscles) the smaller group of muscles and connective
tissue also get stronger and more capable of handling the stress and strain caused by
environment and surrounding. With higher muscular strength, you can enhance your posture
and alignment of connective tissue.
5. Decrease of Injury
Strong muscles are better able to adapt to the physical as well as environmental stressors.
This also helps in decreasing the risk of injury in sudden or repetitive movements. This is
especially helpful if you are an athlete, since you may be at a higher risk of developing
trauma due to excessive stressful muscular and joint motion.
6. Healthier when Old
Strong muscles also contribute to the strong bones and joints by promoting healthy
remodeling of bones with advancing age. In this regard, it is noteworthy that individuals who
have strong muscles and those who continue to work-out to maintain muscular strength tend
to age slowly and are at lesser risk of developing fractures, osteoporosis or other defects of
bone mineral density.
7. Prevention of Diseases
If you have certain medical conditions, promoting muscle mass may decrease the progression
of illness (or in certain cases may reverse the disease). For example, those who have diabetes
may get significantly benefitted from exercise and enhanced muscular strength. Heres why:
Diabetes. The primary etiology of type 2 diabetes mellitus is insulin resistance (or
lack of responsiveness of insulin). Research and clinical data indicates that higher
deposition of adipose tissue can further increase insulin resistance (thereby worsening
the glucose utilization and insulin response). However, if adipose tissue is replaced by

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 muscles, the peripheral utilization of glucose increases (since exercising muscles do not
require insulin for the uptake of glucose).
Other metabolic conditions that can be prevented with muscular strength are:
Cardiovascular Diseases. Muscular strength and resistance exercises improve
cardiac functioning and prevent the development of thrombo-embolic lesions.
Breathing and Constipation. Muscular strength helps in promoting breathing
functions and prevent the development of constipation.
Hypertension and Hyperlipidemia. People who have higher muscular strength are
less likely to develop hypertension, hyperlipidemia and other similar conditions.
Guidelines for Building Muscular Strength
Building strong muscles and healthy musculoskeletal system does not require medications,
drugs or steroids. All you need is honest and vigilant efforts to maintain healthy lifestyle and
consumption of nutritious diet that supply all essential vitamins and minerals required for
healthy and strong muscles. Below are a few guidelines that may help you in developing
optimal muscular strength:
1. Proper Workout
Exercises and workout to build strong muscles are different from conventional exercises that
are performed by most of us in gyms. Instead of mere running or jogging, you need resistance
training for muscles. For example:
For strength training of your body and muscular reconditioning, you should focus on
one group of muscles by performing resistance exercises.
You can lift weight to stimulate the particular set of muscles.
Some simple exercises that target a particular set of muscles include:
Bench pressing (for extensors of elbow or triceps and pectoralis major)
Arm curls (especially targets biceps and deltoid)
Cycling (for hamstrings)
For best results, healthcare professional suggest allocating days for particular exercises and
workouts.
2. Diet and Nutrition
Diet is indeed the most important component that is responsible for strong and healthy
muscles. It has to be kept in mind that excessive carb consumption does not promote muscle
mass. Athletes and health fanatics consume more calories from proteins than carbs. For best
results, plan and modify your diet according to these guidelines:
Consume at least 1 g of protein per pound of the total body weight.
Calculate your optimal calorie requirement and maximum calorie expenditure. It is
important because consuming lesser calories than you actually spend during the course
of the day may interfere with protein deposition and muscle building. Your body may
begin to even breakdown existing muscles to supply fuel to your body.
Consume organic sources of calcium, vitamin D and other essential vitamins and
minerals from diet (or supplements if needed).
3. Enough Rest
Besides optimal physical activity, moderate amount of rest is also needed since remodeling
and synthesis of muscles takes place when the body is in a state of rest. Exercise and workout

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provide stimulation to the muscles, but actual muscle building takes place when you are
relaxing (or when you are sleeping).

Muscular Endurance
Muscular endurance is the ability of a muscle to lift weight repeatedly over time. Muscular
endurance differs from muscular strength which is a measure of how much force you can
exert in one repetition such as maximum weight, one-repetition bench press. You exhibit
muscular endurance when you lift a light weight for dozens of repetitions, run for miles, row
a kayak or carry a small child through the store.
Training Implications

If your intention is to become strong and larger in size, you should train muscular strength by
lifting heavy weights for six to 10 repetitions. If you are an athlete who requires agility and
stamina, opt for lighter weights and 20 or more repetitions to build muscular endurance.
Training for muscular endurance doesnt noticeably change the size of your muscles or the
amount of weight you can heave. If your focus is to improve your health, ability to do daily
activities and ward off osteoporosis, go for eight to 12 repetitions of a weight that fatigues
you in the last couple of repetitions, according to the Centers for Disease Control and
Prevention.

Measuring Endurance

While a one-rep maximal test is an effective way to measure muscular strength, testing for
muscular endurance is trickier. One way to test endurance is through exercises that ask you to
lift a certain percentage of your body weight. For example, the pushup test, in which you see
how many pushups you can complete in a set amount of time, is a common test of muscular
endurance. Another way is to lift a fixed percentage of your one repetition max for a certain
exercise such as measuring how many weighted squats or bench presses you can complete
in 60 seconds.

Considerations

You cant totally isolate muscular strength from muscular endurance. A persons strength
affects the measure of their endurance. For example, if you can barely perform one pushup
because you are weak in the upper body you cant adequately measure your endurance
because you cannot complete multiple repetitions. Building strength can help you develop
better endurance.

Muscle Type

Your muscles have two types of muscle fibers: Short twitch and fast twitch. Short-twitch
muscle fibers contribute to muscular endurance. Fast twitch fibers come in types A and B.
Type A fast twitch fibers exhibit some endurance characteristics and help you with long,
anaerobic activity such as a long sprint or carrying heavy kettlebells across the gym floor.
Type B fast twitch fibers activate during short, power activities such as jumping, short sprints
or your one-rep max lift. Your genetics determine your composition of fibers athletes that
excel at anaerobic sprinting and power lifting are likely to have a greater preponderance of

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fast-twitch fibers. Marathon runners and other endurance athletes are likely to have a greater
amount of slow-twitch fibers.

Benefits of Muscular Endurance

Muscular endurance is a requirement for athletes who perform exercises for lengthy periods
of time. Athletes usually exercise tirelessly through the use of muscle supplements and
weights in order to improve their muscle endurance, which is important in almost all kinds of
fitness activity. Muscular endurance is found in our everyday life, like carrying your kid to
the store or walking several stairs.
1. Improves stamina
People with muscular endurance can keep going even when their muscles are completely
worn out. It might be an intense exercise, but it also might be a hike with family and friends,
hoeing the garden or shoveling the snow. Individuals with muscular endurance do not easily
tire especially when it comes to performing vigorous exercises.
2. Increased metabolism
It is not easy to develop muscular endurance unless you firm and tone them through engaging
in physical exercises. Bodies that are well toned usually contain less fat because exercises
burn calories more quickly and efficiently than fat does. Those with improved muscle
endurance usually have quicker metabolism.

3. Fewer injuries
Individuals with muscular endurance are not vulnerable to muscle tears and strains. Many
athletes have muscular imbalance, like the quadriceps and hamstring. Early fatigue during
exercises causes the quadriceps muscle to overcompensate, causing injuries and
compromising form.

4. Extend workout time

Muscular endurance is important in all kinds of fitness activities and helps athletes to perform
high reps, thereby allowing them to intensify and extend their workout sessions. If you can
extend your workout time, then you can build muscular endurance within the shortest time,
which in turns allows you to intensify your workout.

The only disadvantage is that it may be difficult to increase the resistance when performing
exercises to build muscular endurance. On the other hand, you may not be able to target
specific muscle groups when performing exercises such as jumping jacks, chin-ups and sit-
ups.

Improve Posture

Good muscular endurance may help you maintain good posture. You have muscles that
connect to your spine that are designed for stability and control.These muscles are known as
your core muscles, an endurance muscle group that supports your posture and alignment.
Strength and endurance in your core muscles promotes good posture throughout your daily
activities like sitting, bending and twisting.

Avoid Low-Back Pain

Muscular endurance may also help protect you from low-back pain. The University of New
Mexico website suggests that low muscular endurance contributes to low-back pain.
Disorders related to maintaining a particular posture for an extended period of time may

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contribute to this. Patients with low-back pain may have lower levels of endurance in the
lumbar extensor muscle group and weaker abdominal muscles.

Athletic Ability

Good muscular endurance is beneficial in performing sports and athletic activities. According
to HumanKinetics.com, better climbers have more shoulder and forearm muscular strength
and endurance. The online publication suggests that knee, shoulder and grip endurance
explain nearly 60 percent of variance in climbing ability. Athletes with lower muscular
endurance are unable to hold a particular position in sports like climbing for the same length
of time as athletes that have equally good technique but more muscular endurance.

Musical Prowess

A study published in a 2010 issue of "Music Performance Research" suggests that muscular
endurance may benefit musicians. The study suggests that people that play instruments are at
risk for musculoskeletal disorders in the upper extremities. Musicians that participated in
trunk endurance exercise programs reported a decrease in pain, fatigue and perceived level of
exertion while playing an instrument. The researchers conclude that musician education and
wellness programs should include exercise programs that improve trunk muscular endurance,
because such programs help musicians improve physical aspects of performance to achieve
higher levels of musical ability.

Weight Control

Muscle endurance exercises can help you maintain a healthy weight or lose weight as part of
a doctor-approved diet plan. Weight loss occurs when your body burns more calories than
you take in. Physical exercise burns calories as you expend energy with each movement. Your
metabolic rate also increases with physical activity and remains elevated even while at rest --
burning more calories for weight loss even when you are not active.

Increased Energy

Endurance exercise gives you more energy to function better during everyday activities.
Exercise improves the body's ability to carry out normal functions, including those of the
cardiovascular system, by transporting essential nutrients and oxygen to the cells and tissues
of the body. Improved heart and lung function results in increased oxygen capacity and
decreases the workload on the heart in pumping blood throughout the body. Daily tasks such
as walking the stairs, lifting objects and running errands get easier with regular exercise.

Improved Mood

Exercise can improve your mood and decrease stress levels. Chemicals and neurotransmitters
-- such as endorphins, referred to as the feel-good chemicals are released during extended
physical activity and contribute to feelings of happiness and calm. Exercise can also help you
release tension and pent-up negative energy in a healthier manner than getting upset.

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Improved Muscle Tone

Physical exercise can help increase muscle strength and tone. Endurance exercise involves
performing an activity for an extended period of time or for many repetitions. Strength
training carried out using lighter weights in a low-volume, high-repetition program increases
muscle endurance more than it does muscle mass. Your muscles get stronger and are better
able to carry out activities for a longer period. Endurance exercises help to tone the muscles
rather than creating larger, bulky muscles, which more typically result from lifting heavy
weights for a low number of repetitions or from sprinting rather than long-distance running.

Decreased Disease Risks

Physical activity helps to decrease the risk of serious health diseases and conditions. The
Cleveland Clinic notes that exercise can help to decrease symptoms of chronic obstructive
pulmonary disease, a lung ailment that makes breathing difficult, by improving both
cardiovascular and lung function. Exercise also aids in decreasing blood pressure, blood
cholesterol levels, the risk of diabetes, stroke and heart disease. However, other factors can
affect disease risks and prevention, so it's important you consult your physician to discuss a
plan that suits your needs.

Increased Capability

The most obvious benefit of strong, healthy muscles is the ability to perform everyday tasks
on your own. With strength comes self-sufficiency, which contributes to a healthy lifestyle.
With capable muscles, you can open your own pickle jars, rearrange your furniture when the
desire strikes and carry heavy grocery bags from the car to your kitchen. Older adults can
maintain their independence by building muscle strength, allowing them live alone as long as
possible without the aid of a nurse or caretaker.

Flexibility

Flexibility refers to the absolute range of movement in a joint or series of joints, and length
in muscles that cross the joints to induce a bending movement or motion. Flexibility varies
between individuals, particularly in terms of differences in muscle length of multi-joint
muscles. Flexibility in some joints can be increased to a certain degree by exercise,
with stretching a common exercise component to maintain or improve flexibility.

Quality of life is enhanced by improving and maintaining a good range of motion in the
joints. Overall flexibility should be developed with specific joint range of motion needs in
mind as the individual joints vary from one to another. Loss of flexibility can be a
predisposing factor for physical issues such as pain syndromes or balance disorders.

Gender, age, and genetics are important for range of motion. Exercise including stretching
and yoga often improves flexibility.

Many factors are taken into account when establishing personal flexibility: joint structure,
ligaments, tendons, muscles, skin, tissue injury, fat (or adipose) tissue, body temperature,
activity level, age and gender all influence an individual's range of motion about a joint.

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Individual body flexibility level is measured and calculated by performing a sit and
reach test, where the result is defined as personal flexibility score.

Joints

The joints in a human body are surrounded by synovial membranes and articular
cartilage which cover, cushion and nourish the joint and surfaces of each . Increasing
muscular elasticity of the joint's range of mobility increases flexibility.

Ligaments
Ligaments are composed of two different tissues: white and yellow. The white fibrous
tissues are not stretchy, but are extremely strong so that even if the bone were fractured the
tissue would remain in place. The white tissue allows subjective freedom of movement. The
yellow elastic tissue can be stretched considerably while returning to its original length.
Tendons

Tendons are not elastic and are even less stretchy. Tendons are categorized as a connective
tissue. Connective tissue supports, surrounds, and binds the muscle fibres. They contain both
elastic and non-elastic tissue.

Areolar Tissue
The areolar tissue is permeable and is extensively distributed throughout the body. This tissue
acts as a general binder for all other tissues.
Muscle Tissue
Muscle tissue is made of a stretchy material. It is arranged in bundles of parallel fibres.
Stretch Receptors
Stretch receptors have two parts: Spindle cells and Golgi tendons. Spindle cells, located in the
center of a muscle, send messages for the muscle to contract.On the other hand, Golgi tendon
receptors are located near the end of a muscle fiber and send messages for the muscle to
relax. As these receptors are trained through continual use, stretching becomes easier. When
reflexes that inhibit flexibility are released the splits then become easier to perform. The splits
use the body's complete range of motion and provide a complete stretch.
Stretching
Flexibility is improved by stretching.Stretching should only be started when muscles are
warm and the body temperature is raised. To be effective while stretching, force applied to
the body must be held just beyond a feeling of pain and needs to be held for at least ten
seconds. If held too long, the muscle will become too loose and stretchy. Increasing the range
of motion creates good posture and develops proficient performance in everyday activities
increasing the length of life and overall health of the individual.
Dynamic
Dynamic flexibility is classified as the ability to complete a full range of motion of a joint. It
also controls movement as the speed increases while stretching parts of the body. This form
of stretching prepares the body for physical exertion and sports performance. In the past it
was the practice to undertake static stretching before exercise. Dynamic stretching increases
range of movement, blood and oxygen flow to soft tissues prior to exertion. Increasingly

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coaches and sports trainers are aware of the role in dynamic stretching in improving
performance and reducing the risk of injury.
Static-Active
Static-active stretching includes holding an extended position with just the strength of the
muscles such as holding the leg in front, side or behind. Static-active flexibility requires a
great deal of strength, making it the hardest to develop.
Ballistic
Ballistic stretching is separate from all other forms of stretching. It does not include
stretching, but rather a bouncing motion. The actual performance of ballistic movements
prevents lengthening of tissues. These movements should only be performed when the body
is very warm; otherwise they can lead to injury.
Limits of flexibility.
Each individual is born with a particular range of motion for each joint in their body. In the
book Finding Balance by Gigi Berardi, the author mentions three limiting factors:
Occupational demands, movement demands and training oversights.
Internal Factors of Flexibility

Movement demands include strength, endurance and range of motion. Training oversights
occurs when the body is overused. Internally, the joints, muscles, tendons, and ligaments can
affect one's flexibility. As previously mentioned, each part of the body has its own limitations
and combined, the range of motion can be affected. The mental attitude of the performer
during the state of motion can also affect their range.

External Factors of Flexibility

Externally, anything from the weather outside to the age of the performer can affect
flexibility. General tissues and collagen change with age influencing the individual. Young
performers should be aware of over-stretching. Even basic things such as clothing and
equipment can affect a performance. Dance surfaces and lack of proper shoes can also affect
a performer's ability to perform at his/her best.

Signs of Injury

Stretching for too long or too much can give way to an injury. For most activities, the normal
range of motion is more than adequate. Any sudden movements or going too fast can cause a
muscle to tighten. This leads to extreme pain and the performer should let the muscle relax by
resting.

Risk of Injury

Many people get injuries while doing yoga and aerobics so one needs to be careful while
doing it. If a bone, muscle or any other part is stretched more than its capacity it may lead to
dislocation, muscle pulls, etc or something even more severe too.

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Types of Flexibility

Many people are unaware of the fact that there are different types of flexibility. These
different types of flexibility are grouped according to the various types of activities involved
in athletic training. The ones which involve motion are calleddynamic and the ones which do
not are called static. The different types of flexibility are:

dynamic flexibility
Dynamic flexibility (also called kinetic flexibility) is the ability to perform dynamic
(or kinetic) movements of the muscles to bring a limb through its full range of motion
in the joints.
static-active flexibility
Static-active flexibility (also called active flexibility) is the ability to assume and
maintain extended positions using only the tension of the agonists and synergists
while the antagonists are being stretched (see section Cooperating Muscle Groups).
For example, lifting the leg and keeping it high without any external support (other
than from your own leg muscles).
static-passive flexibility
Static-passive flexibility (also called passive flexibility) is the ability to assume
extended positions and then maintain them using only your weight, the support of
your limbs, or some other apparatus (such as a chair or a barre). Note that the ability
to maintain the position does not come solely from your muscles, as it does with
static-active flexibility. Being able to perform the splits is an example of static-passive
flexibility.
Factors Limiting Flexibility

flexibility is affected by the following factors:

Internal influences

o the type of joint (some joints simply aren't meant to be flexible)

o the internal resistance within a joint

o bony structures which limit movement

o the elasticity of muscle tissue (muscle tissue that is scarred due to a previous
injury is not very elastic)

o the elasticity of tendons and ligaments (ligaments do not stretch much and
tendons should not stretch at all)

o the elasticity of skin (skin actually has some degree of elasticity, but not much)

o the ability of a muscle to relax and contract to achieve the greatest range of
movement

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 o the temperature of the joint and associated tissues (joints and muscles offer
better flexibility at body temperatures that are 1 to 2 degrees higher than
normal)

External influences

o the temperature of the place where one is training (a warmer temperature is

more conducive to increased flexibility)

o the time of day (most people are more flexible in the afternoon than in the
morning, peaking from about 2:30pm-4pm)

o the stage in the recovery process of a joint (or muscle) after injury (injured
joints and muscles will usually offer a lesser degree of flexibility than healthy
ones)

o age (pre-adolescents are generally more flexible than adults)

o gender (females are generally more flexible than males)

o one's ability to perform a particular exercise (practice makes perfect)

o one's commitment to achieving flexibility

o the restrictions of any clothing or equipment

benefits of flexibility

Decreased Risk of Injury

An effective flexibility training program can improve your physical performance and
help reduce your risk of injury. By improving your range of motion, your body
requires less energy to make the same movements and you also will have more
flexible joints thus lessening the likelihood of injuries sustained during workouts, or
any other time.

Improved Posture

Recent research has shown that static stretching can reduce muscle soreness after
exercise. These slow, gradual movements involve a controlled elongation of the
muscle through its full range of motion, and is then held for 15-30 seconds in the
farthest position that can be held without pain. By stretching in this way, you can
improve muscular balance and your resting posture.

Reduce Lower Back Pain

One of the most notable benefits of stretching is that it promotes muscular relaxation
and because of this, can lessen lower back pain. Since those muscles are commonly

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 contracted throughout the day, whether sitting or doing activities, they can become
stressed and cause pain. Becoming more flexible in the hamstrings, hip flexors,
quadriceps and other muscles can help reduce that stress on the lower back and reduce
the tightening that causes pain.

Increased Blood Flow and Nutrients to Soft Tissues

Stretching increases the blood supply to muscle tissues, and your entire body delivering
essential nutrients through your blood stream. It also increases joint synovial fluid, the
lubricating fluid that promotes the transportation of nutrients to your joints. This allows for a
greater range of motion, less joint pain and a reduced risk of joint degeneration.

Better Overall Health and Vitality

By doing some kind of flexibility training, you will notice less pain, improved movement,
reduced muscle soreness, and improved physical performance. Stretching exercise practices
like Yoga also help relax muscles, and your mind so you stress less. The feeling of well-
being, and vitality you will notice as a result of a regular flexibility routine can provide many
important health benefits.

For The Body

The most established and obvious benefit of stretching is to help improve flexibility and
range of motion. As the body ages, muscles can become tighter and range of motion in the
joints can be minimized. A lack offlexibility can cause movement to become slower and less
fluid, making an individual more susceptible to muscle strains or other soft tissue injuries.
This can put a damper on active lifestyles and even hinder day-to-day, normal motions. An
increase in flexibility is accompanied by improved balance and coordination.

Chronically tense and tight muscles can also contribute to poor posture. Stretching helps to
ensure correct posture by lengthening tight muscles that pull areas of the body away from
their intended position. Stretching the muscles of the lower back, chest and shoulders can
help keep the spine in better alignment and improve overall posture.

While it is still widely debated as to whether or not stretching can help prevent injury, it has
been proven to help increase blood flow to the muscles. This increase in flow brings with it a
greater nutrient supply to muscles, thereby reducing muscle soreness and helping to
speed recovery from muscle and joint injuries. The less sore your muscles are, the less
painful it will be to work those same muscles and to exercise in general.

For The Mind

Everyone has stress. A buildup of stress causes your muscles to contract, becoming tense.

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This tension can go on to have a negative impact on just about every part of your body. Like
all types of exercise, flexibilityexercises like stretching have powerful stress-busting abilities.
Spending just a short amount of time (10-15 minutes) stretching each day can help calm the
mind, providing a mental break and giving your body a chance to recharge.

Improved Circulation

Tension in the muscles affects circulation, which can prevent nutrients and oxygen from
properly moving through the body. When the muscles are more flexible, they relax and create
improved circulation. The act of stretching also encourages circulation by helping blood
move to the muscles and joints.

4. Helps to improve supply of nutrients.

The increase in blood circulation boosts the amount of nutrients transferred to the tissue.
Stretching also enhances the release of joint synovial fluid- a lubricating fluid. This promotes
the transportation of nutrients to the cartilage of the joints. This increases the range of motion
and also decreases joint degeneration.

5. Helps to improve muscle coordination.

Flexibility training helps to improve neuromuscular coordination. Studies have revealed that
the time taken to carry an impulse to the brain and then back again improves to stretching. As
a result the contrasting groups of muscles work in a more coordinated and synergistic
manner.

Flexibility training or stretching not only decreases the soreness of muscles but also increases
the overall performance during different kinds of movements. It also helps to relax both the
body and the mind and brings about a sense of general well-being.

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