How good is your endurance and muscle strength? come on, measure here!

Do you get tired easily when you walk a little or when you climb stairs? It could be a sign that your body is not in good shape. Body fitness itself is divided into several components, such as cardiorespiratory fitness, body composition, flexibility and endurance and muscle strength.

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

What are endurance and muscle strength and what are they used for?

Muscle strength is a measure used to calculate how much force the muscles can generate during activity. Meanwhile, muscle endurance is used to determine how long the muscles can withstand contractions (when the muscles are tensed to withstand a load or movement).

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

Be fluent every day

Muscle strength and endurance is needed for you to carry out daily activities independently. It supports your life because without realizing it, every activity you do involves working muscles.

For example, carrying groceries, holding on to the bus, opening bottles, and others. Therefore, it is important to maintain muscle strength until you are old so that you can still do activities independently.

Strong muscles can also help maintain better balance, thereby reducing the risk of falling, for example when walking. This is useful, especially for older people. Therefore, regular exercise is important to maintain muscle strength and endurance until old age.

Prevent chronic disease

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 the 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 will be easier for you to maintain and lose weight.

How to measure muscle strength and endurance?

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

Test sit-ups

Test sit-ups done to see the strength and endurance of the abdominal muscles. Do it sit-ups as much as you can within a minute. Then, compare the numbers sit-ups You with the table below.

The following table shows the numbers sit-ups that can be achieved if your body is in good shape. If the number sit-ups You're under that number, which means you have to do more exercise to get in shape.

Do it sit-ups as much as you can within a minute. Then, compare the numbers sit-ups You with the table below. This table shows the numbers sit-ups that can be achieved if your body is in good shape. If the number sit-ups You're under that number, which means you have to do more exercise to get in shape.

Test push-ups

This test is done to measure the strength and endurance of the arm muscles. Do as much as possible push-ups until you get tired and stop. Compare the numbers push-ups You with the table below.

If the number push-ups You are equal to or more than the number below, which means you are in good shape. However, if the amount push-ups You are below that number, which means you have to try to improve your body fitness.