Benefits of doing muscle endurance exercises

Most people choose to exercise only to burn fat. But the benefits of sports are actually not only that. Exercise, especially muscle resistance training, is also important for maintaining muscle strength, so that muscle mass does not decrease quickly. Preventing muscle mass loss is important so you avoid osteoporosis and sarcopenia, so you can be free to do anything in old age. Not only that, preventing muscle mass loss can also prevent you from overweight gain.

Running may be one simple exercise that you often do to lose weight and maintain body fitness. However, it turns out that there are many simple sports that are easy to do and provide more benefits for you. One type of exercise that you should not miss is muscle endurance training.

Some of the benefits of doing muscle endurance exercises are:

1. Prevent osteoporosis


Osteoporosis is bone loss which is characterized by weakness in the bones. This then makes the bones vulnerable to fractures, especially in old age. However, by doing muscle endurance training, this seems unavoidable. Muscle endurance exercises can make your muscles and bones stronger. The more often the bones are burdened when doing endurance exercises, the stronger the bones are formed.

2. Prevent sarcopenia


Not only osteoporosis, another problem that is often experienced by parents is sarcopenia. Sarcopenia is a loss of muscle mass, which can begin when you are 30 years old. This can cause you to lose power and make you not free to move.

But you don't need to worry because muscle endurance exercises can help you avoid sarcopenia in old age. This is because muscle resistance training can increase muscle strength and endurance. So that it prevents you from losing muscle mass.

3. Helps to lose weight


Yes, muscle endurance training turns out to be better able to help you lose weight. The more often your muscles work, the more muscle mass you have. That is, the more calories your body can burn to become energy.

This is very beneficial for you. Why? By having a large muscle mass, the body will burn more calories and this can take place even if you are not exercising. Not only that, muscle mass that is maintained properly can also help maintain your body's metabolic rate, thus preventing you from overweight gain.
How often do you have to exercise muscle resistance to achieve the above benefits?

Every year after you pass the age of 30, you can lose between 3-8% of muscle mass, depending on the level of activity and nutritional status. However, you can prevent this by doing muscle endurance exercises. The more active you do the activity, the less muscle mass you lose each year.

Therefore, you are advised to do regular exercise, especially sports that train muscle endurance. Examples of exercises that can train muscle endurance are weight lifting, yoga, pilates, or movements that hold your own weight (such as planks, push-ups, and squats).

The American College of Sports Medicine recommends that you exercise muscle resistance 2-3 times per week for at least 20 minutes. Do each of the above sports choices in 8-12 counts as many as 2-3 sets.