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Muscular Endurance exercises can not only improve your physical health, but can-do wonders for you. As we all know, swimming, biking and running are good for our physical and mental health. However, one of the often-overlooked benefits of endurance sports is that they fill the gap in our health. An increasingly complex and interconnected world. Endurance exercise helps to develop unique qualities.
Most of us swim, ride a bicycle or run to pursue an “objectively good” goal, a clear and measurable goal, such as a marathon of less than three hours. In doing so, we mainly rely on our bodies. It allows us to feel personal free will and self-esteem, which is vital to our health. In the modern world, there is almost no opportunity to fight for such objective interests.
About Endurance-Based Physical Activities
While all these three physical activities namely running, swimming and biking are a category under muscular endurance-based aerobic exercises. All the three are muscular endurance sports which aim at improving the mobility all body parts, while reducing the risk of injury and maintaining a healthy body weight.
Let’s discuss more about each of these muscular endurance exercises in detail!
Running
Running is the most accessible of the three activities, because all you need for running are shoes, clothes and seats. In addition, it is more intuitive than team exercises such as cycling or water sports such as swimming. The most popular types of exercise (walking and weight training respectively). Coupled with the fact that it can burn a considerable number of calories in one sitting, this makes running an excellent choice for people seeking simple and effective aerobic exercise practice.
However, one of the disadvantages of running is that it puts a lot of pressure on your joints, which can cause pain and injury over time. However, the pain associated with running may not have much to do with running itself. And it is related to increasing mileage too fast, muscle weakness and poor health, terrain changes and/or changing shoes.
Calorie consumption varies from person to person, but a woman weighing about 60 kg burns 472 calories per hour when running at a moderate speed for 12 minutes per mile, and this number increases with intensity:
- Running 12 minutes miles-472 Calories/hour
- Running 10 minutes mile-590 calories/hour
- Running 8 minutes mile-797 calories/hour
- Running 7 minutes mile-826 calories/hour
- Running 6 minutes mile-944 calories/hour
Pros
- Efficient, few equipment required
- Burns calories
- Improve muscular & bone strength
Cons
- Causes frequent injuries
Swimming
Swimming provides excellent cardiovascular exercise and strengthens the shoulders, arms, back, abdominal muscles, buttocks and thighs. Depending on the style you choose, you can focus on different muscles. Freestyle swimming is a popular choice. It allows you to focus more on your arms, chest, buttocks, thighs and quadriceps. The back is another popular choice, which emphasizes the back, gluteus maximus, quadriceps and hamstrings.
If you already have joint pain and stiffness, swimming can help relieve your symptoms. According to a 2016 study, adults with osteoarthritis (a “wear and tear” form of arthritis) experienced significant reduction in joint pain and stiffness after swimming for 45 minutes three days a week.
Average calorie consumption depends on stroke and speed, but you look at the following figures for a 60 kg person.
- Freestyle, fast lap: 590 calories/hour
- Freestyle, slow lap: 413 calories/hour
- Back: 413 calories/hour
- Breaststroke: 590 calories/hour
- Leisure swimming, no laps: 354
Pros
- Full body workout
- Fun exercise to perform
- Relaxing and works well for sore body
Cons
- Cannot practice at any time
- Cannot control other members swimming along your lanes
Biking
Biking builds aerobic exercise performance, but also can enhances the strength of the lower limbs. Use your gluteus maximus, quadriceps and calves during the strength phase (i.e., rowing down), and use your hamstrings and hip flexors during the recovery phase (i.e., back).
Like swimming, biking is a good choice for people who cannot walk without joint pain. According to a 2016 study, cycling is as effective in alleviating joint pain and stiffness in patients with osteoarthritis as swimming in providing healthier and cheaper alternative modes of transportation than driving or using public transportation.
The number of calories burned while riding a bike depends largely on your activity, terrain and speed, but for our 60kg rider, it looks like this.
- Cycling-MTB or BMX-502 calories/ Hours
- Cycling, less than 10 miles/hour-236 calories/hour
- Cycling, more than 32 kilometers/hour-944 calories/hour
- Cycling, about 1416 kilometers/hour-590 calories/hour
- Cycling, about 1,619 Km/hour-708 calories/hour
- Stationary riding, medium cycling-413 calories/hour
- Stationary, high-intensity cycling-620 calories/hour
- Stationary, very high-intensity cycling-738 calories/hour
Pros
- Longer travel
- Very time efficient
- Can ride a bike short, hard or full day long
Cons
- Expensive to buy equipped bike
- Higher risk of injury
So, Which is the Best Physical Activity?
When completing the same distance as running or biking, this makes swimming a calorie winner. However, swimmers do not usually cover as much as runners and cyclists, so other sports may eventually have advantages.
Swimming burns the most calories in a short period of time. Running for a long time is easier to burn more calories, because few people can swim for a long time, but many people can run for a long time.
What needs to be clear is that fat loss is more than just exercising. The amount of fat you can lose and the rate of fat loss depend on many factors, including diet, sleep, stress, genetics, gender, and weight loss.
Exercise does work, but physical activities, including exercise, gardening, and physical labor, even trembling and nervousness account for about 15% to 30% of the total calories you burn in a day. The calories you burn during and/or after exercise will result in insufficient calories, and when combined with a nutritious diet, it will cause weight loss. Fat reduction is 75% diet and 25% exercise.
The Bottom Line
When the alarm goes off or you are about to leave work, you need to decide what to do and move on. All three exercises will help you improve your health and burn calories.
The most effective way to build muscular endurance through the above-mentioned physical activities is a combination of the three to stay entertained and motivated. You can even try a triathlon.
