Physical Health

Muscular Capacity

Posted by HIM on Tuesday June 14th, 2011

Muscular capacity is one of the four components of fitness, which refers to endurance, strength, and power of our muscles. Each one requires a different type of training to improve performance. You would not train muscles for endurance in the same manor you would for power. An example of the end result in training these differences would be to look at the bodies of a marathon runner and power lifter. Clearly these are two examples of a completely different sport specific body type.

For the average person a healthy combination of endurance, strength, and power is helpful in everyday life. The term weight training has for the most part been renamed to resistance training. There are many different types of ways to create resistance while working out, all of which will help in making significant changes to our bodies. The use of your own body weight, resistance tubing and elastic bands, bosu and stability balls, as well as weights and weight machines are all good examples.

Primarily when beginning a resistance program muscular endurance is the focus. This will help to tone and shape your body as well as increase your metabolic rate (ability for your body to burn calories). I touched on this last column. It seems when people have a weight loss goal they tend to be focused on cardio training, with less, if any, emphasis on resistance training. I cannot stress enough that a balanced workout program consisting of both forms of exercise will be greater benefit. Essentially, the more lean muscle a person has, the more efficient the body is at burning calories. Again I’ll go to sport to show an example, this time gymnastics. Typically a gymnast is not overly cardio fit. While a floor routine is no doubt difficult it is around 2 minutes in duration and does have slight ‘breathing breaks” within the routine, making it more anaerobic than aerobic. When you look at a gymnast’s body however they are incredibly toned and defined, with virtually no body fat once so ever. Clearly the benefit of having more lean muscle mass to burn calories in this example is obvious.

So now that you have a reason why to incorporate resistance training, how and how often is the next question. Canada’s Physical Activity Guide recommends 2-4 days a week of resistance training with at least 48 hours of rest between workouts. A general total body program, consisting of the following exercises would be a good starting point; two back, one chest, two leg (quad and hamstring) and arms, for a total of 6-7 different exercises in a work out.  Beginners should try to keep their workout program limited to using weight training machines, their own body weight, or stability balls. Use of free weights or cables is not recommended until more core stability and strength have been acquired.

Two key terms you’ll need to know when resistance training is reps (repetitions) and sets. For muscular endurance 12-15 reps are recommended to complete one set. A total of 1-3 sets for each particular exercise are repeated with a 30 second to 1 minute break in between each set. You’ll want the tempo, or the speed of the exercise being performed, to be approximately four counts on the first phase of the exercise and 5 counts on the second. To use a seated chest press as an example you would do your first set with 12-15 repetitions, keeping a steady even tempo, wait for a minute (a light stretch of the muscle or sip of water while waiting) and repeat again until the desired number of sets have been completed.  The chart should be a helpful guide.

The goal on each exercise when working for endurance is to reach muscle fatigue. If you are not able to complete the required amount of reps (muscular failure) then your weight is too high. While the opposite being if you can finish your reps with ease the weight is to light. Some trial and error may be needed to find appropriate weight to use.

Getting started with resistance training can be a lot of information to absorb at once.  Slow and steady is always a good approach. Do your research, ask questions, speak with a trainer, and get help when you need. Getting started on something new is the hardest part, but the satisfaction and benefits are well worth the effort. You’ll feel and look better for it.

Written by:

Dominic Turgeon

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