Exercise for Muscular Endurance and Other Health Benefits

muscular endurance exercises

Muscular Endurance Benefits

Muscular strengthening exercises help maintain the muscles’ ability to endure against constant or increasing levels of force and pressure, strengthening and improving muscular endurance levels.  Muscular endurance exercises keep the muscles strong, flexible, toned and in good shape.  

Muscular strength training improves the body’s blood flow, keeping the heart strong and healthy.  Everyday activities such as climbing stairs, carrying heavy objects, or playing in a team sport, are all so much easier when doing regular muscular strengthening exercises.

Muscular Endurance Program

Muscular endurance sports program for athletes (such as marathon runners)

To avoid fatigue or injury, marathon runners must perform more exercises for muscular endurance… to repeatedly maintain their stride again and again for long periods.

A daily muscular strength and endurance program

However, for the average person, exercises for muscular endurance can be obtained through a simple program that can realise the benefits of push-ups every day.  Doing these repeated movements until fatigued will reap the long-term benefits of exercise.

60 Day Total Body Conditioning Program

When engaging in regular muscle strengthening exercises, following a flexibility exercise program, you will greatly increase your strength and muscular endurance levels.  This will not only improve your overall health and wellbeing, but you will also sleep better, and your mood will improve.  

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THE BENEFITS OF EXERCISE

To gain the full benefits of exercise, the best way to start is with a walking-for-weight-loss plan.  

You could start with an 8-week walking plan for weight loss. You could measure your progress using a detailed walking to lose weight chart for reminding you to get out of the bed in the morning, as this is the best time for walking to lose weight. Working out in the morning benefits the whole body as it helps get you motivated to start for the day, as well being more accountable.

A walking for weight loss calculator or wrist watch Fitbit can measure your heart rate and walking steps to get the full benefits of exercise.

Fitness and Activity Tracker with Built-in GPS

It is important to note that 20 -30 minutes per day doing muscle strengthening exercises could get you noticeable results very quickly.  When following a daily flexibility exercise program, you will soon realize the many benefits of exercise.

Vary your Program

Vary your muscular strength endurance program by alternating with a different flexibility exercise every 2 days to avoid overworking a muscle.  To gain the benefits of warm ups, it is important to warm up and stretch the muscles, limbs, and joints beforehand to loosen and lightly stretch the muscles.  Walk, jog, or run with a friend as the social benefits of exercise are enormous for your mind, body, and mood.  But the main benefits of warm ups will be to avoid injury.


muscular strength and endurance exercises

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The Top 5 Muscular Endurance Exercises

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Flexibility Exercises


The Top 5 Muscular Endurance Exercises

examples muscular strength

What are the benefits of Muscular Endurance Activities?

The five best muscular strength activities

1          PUSHUPS

The benefits of pushups include that it is one of the best muscular strength and endurance exercises.

Pushups

Pushups are regarded as a great exercise for muscular endurance. They are one of the best muscle strengthening exercises you can do every day.  However, always check with your doctor before starting a routine flexibility exercise program.

pushups

When done properly, pushups gradually build upper body strength, working the shoulder muscles, the triceps, and the pectoral muscles.  This is one of the top benefits of pushups.

Pushups also strengthen the abdominal muscles by gradually pulling in the stomach muscles strengthening the core along with the lower back muscles.

Pushups can be done at a full stretch or, if they prove difficult, work on your knees and on your forearms at first. 

The benefits of pushups will be noticed gradually after working up from 5 to 10 to start with –  then 20 to 30 –  adding a few each day. This slowly builds physical strength and fitness levels.

PROTECTIVE WORKOUT FLOORING

Simply following a flexibility exercise program will enable you to get the required results and gain the full benefits of push-ups fairly quickly.



2          SQUATS

Squats benefits

Squatting

Squats are a great exercise for muscular endurance and strength training.

Squatting strengthens both the calves and thigh muscles

Squats benefit many different muscles in the body, enabling ease of movement.  Squats benefit the lower body muscles, as it is important that they remain strong.  Strengthening them allows them to move more freely. This helps to maintain balance and posture.

Squats are seen as both strength and flexibility exercise that train important muscles such as the calves, thighs, glutes, hamstrings, and quadriceps, enabling you to perform everyday tasks with ease.

Squats also strengthen the core muscles in the body.  This is why they are regarded as one of the best muscle strengthening exercises.

Benefits of box squats

A box sets the bottom of each of the box squats and determines how low they are going. On the return of each of the box squats, the muscles strengthen, when forced to return to a standing position, building muscular endurance.

Squats benefit athletes as they gradually gain strength with each of their box squats.  The benefits of box squats are that they enable both beginners and new athletes to build muscle strength.

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Front Squats

Front squats are much easier on the knees and back.  The benefits of front squats are valuable as they are another excellent muscular endurance and strength builder that helps builds strong core strength.  Maintaining a strong upright position strengthens the glutes and quads. 


3          PLANKING

Planking is a strengthening exercise for muscular endurance that encompasses the shoulders, back and core muscles.  It works many of the upper and lower major muscle groups.

What muscles do planks work?

The main planking benefit is strengthening of your core muscles

Planking

The plank activates the core muscles that include the…

  • Transversus abdominis.
  • Rectus abdominis.
  • Internal oblique.
  • External oblique muscles.

Planking, like pushups, increases your muscular endurance as well as helping to improve your balance.

Planking or plank leg raise exercise is aptly named because, when done correctly, your entire body is kept straight and rigid just like a plank of wood.  Planking puts all your weight on to your forearms, elbows, and toes by keeping your body straight from your head to your toes, while breathing normally. This position needs to be held from 10 to 60 seconds or longer.  By holding the position for as long as possible, the muscular strength benefits of planking will be realized.

How to do a plank

As you don’t need any equipment, beginners can start with elbow plank legs press, then progress to the straight arm plank. Beginners start with the arm elbow down plank using clenched fists, then progress to the straight arm plank, leg raise to gain the full planking benefit.

Legs press with elbows down

Experienced plankers can progress to the plank pushup variation, alternate from elbow-clenched fist position to a straight-arm position, all the while keeping back straight and the core tight.

The body needs to be straight, taking normal breaths, keeping the shoulders straight and arms resting at a right angle with a clenched fist, while keeping the neck up.  The forearms should be pointing straight ahead. It’s important to breathe in and out easily.  This strengthens the abdominal muscles. The pectoral, abs, back, glutes and quads are all strengthened.

The chest is slightly away from the floor, keeping the legs together and quads tight. Take full breaths in and out towards the stomach.

Planking

Try planking every day for a month as these are excellent muscle strengthening exercises that help improve and build core muscle strength.  All these mid-section muscles aid the limbs to increase effectiveness of movement when strengthened.

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4          WALKING

The main benefit of walking is that it is a good flexibility exercise.

Walking

What are the benefits of walking 30 minutes a day?

Another of the benefits of walking is that it’s an endorphin release exercise which helps improve mood, sleep, and wellbeing.

The long-term effects of exercise, especially walking 30 minutes per day, are that it has many different health benefits for every age group.  Frequent walking keeps the body moving and it may even increase longevity and help prevent the onset of certain diseases.

There are many social benefits of exercise. Walking groups get you out of the house, meeting new people and are an excellent light exercise for muscular endurance.

The benefit of lunges when walking

You can vary your walk each day by gaining the benefits of warm ups and walking lunges… by taking larger strides and dropping the body down towards the ground with each step. 

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The 30 Minute calorie burn walk

Join a walk to weight loss group or walking club as it will help you walk faster, burn calories, and lose belly fat. A frequent 30-minute calorie burn can trim the body of excess kilos quite quickly, keeping you trim and supple. It’s recommended to always take advantage of the benefits of warm ups.  Doing single leg raises are a good flexibility exercise before a 30-minute calorie-burn walk.

Cooling down after exercise is important, to allow for relaxation of the muscles.


5          JUMP ROPING (Skipping)

Jump roping

Jump rope to build fitness

One of the most effective exercises for burning calories, building endurance & strength is jumping rope.  You can increase your fitness level in as little as 20 minutes. 

This is the best-kept secret in fitness.  You don’t need a lot of space or equipment, and you can do workouts wherever you go.

Compared to other activities, it offers one of the most effective cardio workouts.  Research has shown that you can burn over 1000 calories per hour jumping rope

Weighted Jump Ropes


Five science-backed benefits of jump roping are…

  1. It burns calories. Jumping rope can burn up to 300 calories in 15 minutes.
  2. Improves coordination.
  3. Reduces the risk of injury.
  4. Strengthens bone density.
  5. Improves heart health.  One of the main benefits of jump roping are that it keeps your heart healthy.

Jumping rope can also improve your endurance and athleticism, agility, coordination, strength, running speed, and much more.

jump rope workout

Other exercises for muscular endurance and muscular strength benefits include…

  • TRAMPOLINE REBOUNDING
  • BOX SQUATS
  • JUMPING JACKS
  • SINGLE LEG RAISES
  • SPRINTING
  • BENCH PRESS
  • CALF RAISES

Read more about Health, Wealth and Happiness


The Answer to Obesity

A Healthy Body

We recently returned from a driving tour visiting the cities, towns and villages of France. 

In all of our time in that country we saw not one person who could be described as overweight or obese.

On our return to Australia, the contrast was staggering.  By comparison we live in the land of the obese!  Why is it so?

Looking After Your Body

Getting fit

“If you owned a million-dollar racehorse, how would you feed it?  Would you make sure it gets adequate exercise and proper nutrition?  Would you make sure it gets just the right amount of food to perform at its peak?  Would you make sure it didn’t get too stressed so that it remained happy?  You can do the same for yourself.”

Sally Asher

Sally Asher has also written “The French seem to break every rule of modern diets and remain effortlessly thin. In other countries, the more obsessed we are with thinness and dieting, the fatter we become.”

Losing It in France by Sally Asher

healthy snacks

Anyone who is desperate to get back to a naturally slim body size should throw away all the diet books and just read this one.

How to control junk food cravings

Obesity in Australia


Ten Principles of Success

Success

What is success?

One way of defining success is by focusing on the most important Principles of Success.

To achieve success in the journey of life, you must first decide on your destination by setting personal goals.  First, ask yourself  “What is your big goal for 2021”?

It is then important to maintain positivity.  Staying positive can be achieved by reading morning affirmations every day. Along with positive psychology you will also need positive energy. Every day should involve taking action.  

But to fulfil your goals of life, you will need to understand and practise the Principles of Success.  

Ten Principles of Success

1. You are the only person responsible for your success.

self confidence
know success

You need to reach a point in your life where you, and you alone, start to take full responsibility and are in full control of your future. It will be a highlight in your life when you let go of leaning on others, relying on others or blaming others. Decide to let go from the control of others and start to be the master of your own ship. The future is in your hands.

2. You don’t have to reinvent the wheel

Success can happen when you put your own creativity to work on something that perhaps already exists and put your own creative twist or feel to it, thereby giving it its own “unique selling proposition”.

3. There is no progress without taking action

No action always results in 100% failure rate. If we never start, our dreams will never be realised. Action requires determination, which results in progress.

Dream big

4. Persistence always wins.

As Winston Churchill once said, “Success is stumbling from failure to failure with no loss of enthusiasm.” A river cuts through rocks because of its persistence over time.

5. Focus is key.

Focus is everything. Clear focus leads to efficiency. Multi-tasking can lead to distractions along the way. Individual tasks need individual 100% focus.

6. Failure is necessary.

If we never fail, we have never learnt anything. We need to experience these failures and disappointments to help us refocus and interpret each failure as a learning experience that will lead down the road to success.

7. Positivity fuels productivity.

Success comes from positive energy. You can choose to get caught up with negativity, but Positivity is a choice. Surround yourself with positive people, read positive books and choose positive surroundings.

8. You must believe in yourself.

Find the place inside yourself where dreams start. Dreams become a reality, when you write them down. When you are fully determined, committed and take positive action, your dream will become a reality.

9. Helping others is part of being successful.

Successful people always help those around them, inspiring and encouraging them to also fulfil their dreams and passions in life. Find a way to help, assist and serve your community and others in your life.

10. Success is a journey of countless small steps, one at a time.

Growth and success come when we take one step at a time towards our dreams. We need to hold fast to our principles, always striving for a higher standard than others and constantly seeking to improve.


You are the only person responsible for your success

Do you want more success than you have found? 

Author Darren Hardy has revealed the core principles that drive success.  His book reveals the No.1 strategy to achieve any goal and triumph over any competitor. 

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More principles to transform yourself for success

If you would like to increase your confidence and live with passion and purpose, you need to read this book as well. 

The book spells out 67 timeless principles and practices that have been the basis of success for men and women around the world.  Practising these principles every day can transform your life beyond your wildest dreams!

This fully revised and updated edition of The Success Principles features one hundred pages of additional material.

The book is co-authored by Jack Canfield, America’s top success coach and Janet Switzer, a New York Times best-selling author.

Click here to purchase The Success Principles (TM) – 10th Anniversary Edition: How to Get from Where You Are to Where You Want to Be.

Discover The Power of a Positive Attitude


HOW TO CONTROL JUNK FOOD CRAVINGS

healthy

WHY DO WE HAVE CRAVINGS FOR JUNK FOOD?

Food cravings can be difficult to overcome and it is so often the biggest problem in attempting to lose weight.

Junk food is so convenient, quick, and easy to buy, and generally cheap… you don’t have to cook.

Junk food is also often attractive and tasty.

But junk food can be highly addictive and breaking junk food cravings can be fraught with difficulties.

A junk food habit can develop over a short period of time but lead to an uncontrollable desire for added sugar foods. Such cravings often lead to consuming late-night snacks. These are not healthy foods to eat, especially before going to sleep.

The late-night snacking and craving salt foods and the cookie cravings, while enjoying a cup of coffee, can be quite addictive and eventually develop into a junk food habit.

When regularly overindulging on unhealthy junk food and drinking lots of added sugar found in soda drinks, eventually these addictive food cravings will take their toll on the body.

Fast food cravings as well as stress eating can lead to serious long term health issues such as diabetes, heart disease, overweight problems and could eventually impair a person’s physical health.

These addictive fast-food cravings can play havoc on the mind and body and cause a great deal of stress… but there are solutions. You need to take back control of exactly how you view food, its benefits, and different ways to stay healthy.

10 TIPS TO CONTROL JUNK FOOD CRAVINGS.

1 HEALTHY FATS

Healthy fats are essential to maintain a healthy diet. Fats can be both healthy and unhealthy foods. You need to include healthy fat foods in a balanced diet, such as monounsaturated fats.

Heart-healthy foods are the best healthy options when it comes to a well-balanced diet.

2 HEART-HEALTHY FATS

Because heart disease is one of the highest causes of death in this country, it is important that a healthy diet includes heart-healthy foods. A junk food habit generally includes saturated fats.

So why is saturated fat bad?

Instead of saturated fats that clog arteries and represent unhealthy fats, you need to switch to monounsaturated fat foods which can be found in healthy options such as avocados, unsalted nuts such as almonds, cashews, peanuts, and walnuts.  Extra virgin olive oil, sunflower oil and seeds are also good healthy food options for a heart-healthy diet.

3 NUTRITIOUS FOODS

In general, nutritious foods are not addictive in the way that junk food can be.

Healthy foods to eat everyday should include the healthiest vegetables and the healthiest fruits. Good nutritious vegetables can contribute to low calorie meals and healthy fats ensure you have a healthy diet.

Having breakfast smoothies is one of the best ways to eat well and have healthy food in your diet. Another way is to have good snacks available to ensure that you eat a balanced diet.

4 HEALTHY SMOOTHIES

Food cravings often result from the added sugar in many processed foods so that these foods can in fact become addictive foods.

How can we avoid the addictive food and establish a healthy diet?

We need to provide healthy food to eat every day. One of the best ways to do this is to make breakfast smoothies.

Smoothies are one of the best ways to provide healthy meals for weight loss, so to overcome the desire for junk food, why not mix up healthy drinks in the form of healthy smoothies?

Breakfast smoothies can be made with all the freshest, healthiest fruits and vegetables.  It is also a low-calorie breakfast that ensures that you eat well every day.

5 HEALTHY WEIGHT

As an incentive to controlling junk food cravings, always remember that a balanced diet containing healthy foods and good carbs will lead to a healthy weight.

So, what is a healthy weight?

A healthy weight is generally regarded as the weight that is normal for your height.  This is often determined by knowing your BMI (Body Mass Index) and keeping it within the recommended normal range.  [Your BMI can be calculated by simply dividing your weight in kilograms by the square of your height in meters].

You must provide healthy meals for weight loss, as well as healthy snacks. These meals will contain nutritious food that are low calorie filling foods. The best includes lean protein, high protein low-calorie foods that will allow you to eat well.

6 THE HEALTHIEST VEGETABLES

To eat well, you need to have a balanced diet which includes the healthiest vegetables. These vegetables can be included in good snacks, especially snacks for diabetics.

The healthiest vegetables contain the essential nutrients the body needs for a more balanced diet. They constitute a powerhouse of vitamins, minerals, and the antioxidants the body needs for a healthy diet.

To control junk food cravings, simply buy lots of the healthiest vegetables you can find in your grocery store, such as carrots or cucumbers. These healthy foods become healthy snacks to have on hand to combat the desire for addictive food.

7 THE HEALTHIEST FRUITS

Food cravings can be offset by eating healthy food in a balanced diet.  To eat well you must eliminate excess stress and your cookie cravings will reduce when you discover apple health benefits. You know the old saying “an apple a day keeps the doctor away”.  Remember this when you feel emotional eating desires.

Some of the healthiest fruits are oranges, apples, berries, lemons, grapefruit, mango, and pineapples… all nutritious food as they contain vitamins and antioxidants and have powerful effects on the immune system.

When you feel under stress or have an attack of junk food cravings, reach for an apple, especially for late night snacks.

8 STRESS MANAGEMENT

Stress, more particularly work stress, can lead to emotional eating and this can wreak havoc to a balanced diet.  So, it is necessary to find ways to release stress.

The first step when deciding to destress is to recognize stress symptoms.

Stress symptoms include emotional and physical symptoms such as digestion and sleeping difficulty.  Eliminating the causes of the symptoms is known as effective stress management. This will ensure that you do not succumb to bad eating habits such as reaching for late night snacks.

9 HEALTHY SNACKS

The best way to replace unhealthy addictive food is to find more healthy options. This means not only low-calorie meals but deciding on a low-calorie snack. This will include eating the healthiest fruits and the healthiest vegetables.

The best way to start is to prepare healthy snacks in advance… such as a having a handful of mixed healthy nuts mid-afternoon when the sugar urge inevitably hits.

This helps to control your junk food cravings.

10 HEALTHY LIFESTYLE

Healthy living includes not only nutritious food, but good lifestyle choices, such as regular exercise and reduction in work stress.

Developing healthy eating habits starts with a well-balanced diet… eating lots of healthy meals packed with nutritious food to maintain a healthy weight.  Include lots of healthy fats, especially heart-healthy fats.

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