muscular strength and endurance
Muscular strength and muscular endurance both provide numerous amounts of health benefits. Strength training is defined as a program designed to improve muscular strength and/or endurance through a series of progressive resistance weight training exercises that overload the muscular system and cause physiological development. Muscular strength and muscular endurance are two completely different types of training. Muscular strength involves the white muscle fibers which are considered fast twitch. Muscular endurance involves more of the red muscle fibers which is considered slow twitch. Muscular strength involves anaerobic exercise as muscular endurance involves aerobic exercise. In muscular strength training the main objective is to get hypertrophy. Hypertrophy is when the size of the cell increases, when this happens muscular strength increases. Increasing your muscular strength gives one the ability to exert more maximum force of resistance during a one rep max repetition. Many athletes and bodybuilders use anabolic steroids to increase their hypertrophy faster. This has many health risks involved in it that can lead to long-term health damage and even death. Effects from anabolic steroids include; liver tumors, hepatitis, hypertension, impaired pituitary function, impaired thyroid function, mood swings, aggressive behavior, increased irritability, acne, decreased libido, HIV infection, prostate problems, testicular atrophy, and many other serious body damages
Muscular endurance gives one the ability to have a muscle exert submaximal force repetitively over time. A good example of a test of muscular endurance comes from the bench press in the NFL combine, as seen below. Players have to do maximum reps of 225 pounds as many times as possible. Many other types of muscular endurance test can be done but the basic function of these tests are to see how many reps can be done overall, not just to see how much can be lifted in a few reps. Some examples are; bench jumps, bent leg curl ups, modified dips, pushups or modified pushups, and the abdominal crunch as seen below.
Whether one wants to gain muscular strength or muscular endurance flexibility and core training are the first priority. There are different approaches that society has embraced to reach hypertrophy and muscle endurance. These examples are as follows; fitness boot camps, Zumba, CrossFit, and strength training.