Test the strength of your muscle through these simple method

Do you get tired easily when you walk a little or when you climb stairs? It could be a sign that your body is less fit. Body fitness itself is divided into several components, such as cardiorespiratory fitness, body composition, flexibility, and endurance and muscle strength.

Well, measuring muscle endurance and strength is very important, not only for bodybuilders. The reason is, knowing how strong your muscles can give you an idea of ​​how far you have to train so that the body becomes fit and powerful.

What is muscle endurance and strength and what is it for?

Muscle strength is a measure used to calculate how much power the muscles can produce during activity. While muscle endurance is used to find out how long a muscle can hold contractions (when muscles tighten to withstand a load or movement).

From this understanding, of course it is clear that the human body, from infants to elderly people, is very dependent on endurance and muscle strength so that they can carry out their daily functions. However, you can see the full benefits below.

Current activities every day

Muscle strength and endurance is needed for you to do your daily activities independently. This supports your life because without realizing every activity you do involves muscle work.

For example, bring groceries, hold on the bus, open a bottle, and others. Therefore, it is important to maintain muscle strength until old age so that you can still do your activities independently.

Strong muscles can also help maintain a better body balance, thereby reducing the risk of falls, for example when walking. This is useful, especially for people who are old. Therefore, regular exercise is important to maintain muscle strength and endurance until old age.
Prevents chronic diseases

Exercise is one way to increase strength and muscle mass. Increased muscle mass can make body fat mass decrease. This can then protect you from various chronic diseases, such as high blood pressure (hypertension), diabetes, and calcification of joints (osteoarthritis).

Control your weight

Maintaining muscle mass and strength also helps maintain your weight. A lot of muscle mass in the body can help increase metabolism and make the body burn more calories. Then it's easier for you to maintain or lose weight.

How do you measure muscle endurance and strength?

Reporting from the MayoClinic health site, muscle strength and endurance can be measured through various tests, for example:

Sit-up test

Sit-up tests are performed to see the strength and endurance of the abdominal muscles. Do as many sit-ups as you can in one minute. Then, compare the number of your sit-ups with the table below.

The following table shows the number of sit-ups that can be achieved if your body fitness is good. If your number of sit-ups is below that number, that means you have to do more exercise to improve your fitness.

Do as many sit-ups as you can in one minute. Then, compare the number of your sit-ups with the table below. This table shows the number of sit-ups that can be achieved if your body fitness is good.

Push-up test

This test is done to measure the strength and endurance of the arm muscles. Do as many push-ups as possible until you are tired and stop. Compare the number of your push-ups with the table below.

If your number of push-ups is equal or more than the number below, it means you have good body fitness.