Muscular strength important to good health

Jesus said, “Love the Lord your God with all your heart and with all your soul and with all your mind and with all your strength” (Mark 12:30, NIV).

Jesus, in emphasizing the relationship between the entire body and how one serves God, says in this verse that strength is important.

Thus, we are to use our strength to honor and worship Him. Muscular strength and endurance is clearly important in light of Jesus’ teachings.

You may remember that the five components of health-related fitness include: cardiovascular endurance, muscular strength, muscular endurance, flexibility and body composition. This week we will focus on muscular strength and muscular endurance.

There are about 600 skeletal muscles in the body. The primary function of these muscles is to provide the force needed for bodily movement. Both muscular strength and muscular endurance are needed to generate this force.

Muscular strength and muscular endurance are combined in many instances because they influence each other. Muscular strength is simply the amount of force that you can produce in one movement.

Muscular endurance is determined by how many times you can move a designated mass. Thus, both are related to moving mass and are important in everyday life.

Muscular strength is needed to close a heavy door, or to carry a large bag or package. Muscular endurance is needed to walk long distances or to repeat activities on a regular basis.

Benefits of increased muscular strength and endurance include the fact that the incidence of low back pain (one of the most common ailments) can be reduced with appropriate strengthening exercises for the lower back and the abdominal muscles. Also, improving muscular strength and endurance may decrease the amount of joint and/or muscle injuries that may occur during regular physical activity. Also, improved strength and endurance may help in preventing osteoporosis.

Another benefit of increased strength is to raise resting energy expe­n­diture. This is a bonus in that your muscles are constantly in need of energy, thus the more muscle you have, the more energy you will burn on a daily basis.

The easiest way to begin to develop strength and endurance is to begin a weight training program. This program does not have to be complex, nor does it have to involve a great deal of time. For health benefits, individuals can see significant increases in strength and endurance performing one set on a designated machine.

This means that if the program is designed appropriately, using weight machines one can complete a total body strength and endurance workout in approximately 20 minutes.

Several churches have the necessary weight machines needed for quick gains in strength and endurance.

In addition, some churches have trained exercise specialists to assist you in designing an appropriate program.

However, if machines are not an option, you can develop strength and endurance by performing basic exercises such as push-ups and sit-ups.

In addition, simple bicep curls and tricep exercises may be done holding a can of soup or a can of green beans. Leg resistance exercises can be performed using exercise bands (available at most sporting goods stores).

 Keep in mind that any activity is better than no activity, so whether curling a can of green beans or lifting weights remember to get moving — because your body belongs to the Lord.

Editor’s Note — Charles D. “Chuck” Sands is an assistant professor in the department of exercise science and sports medicine at Samford University. He will be receiving his Ph.D. from the University of Alabama at Birmingham this month.