SIDDHARTH NAIR
INTRODUCTION:
Strength training is an inclusive term for all types of exercise devoted towards increasing muscular strength and size (as opposed to muscular , associated with , or , associated with stretching exercise like or , though endurance and flexibility can improve as a byproduct of training). Weight training is one type of strength training and the most common, seen by all but specialists as synonymous with strength training. The difference between weight training and other types of strength training is how the opposition to muscular contraction is generated. uses elastic or forces to oppose muscular contraction and uses structural or intramuscular forces (e.g. doorways or the body's own muscles).
The basic principles of weight training are essentially identical to those of strength training, and involve a manipulation of the number of repetitions (reps), sets, tempo, exercise types and weight moved to cause desired increases in strength, endurance, size or shape. The specific combinations of reps, sets, exercises and weight depends upon the aims of the individual performing the exercise; sets with fewer reps can be performed with heavier weights, but have a reduced impact on endurance.
In addition to the basic principles of strength training, a further consideration added by weight training is the equipment used. Types of equipment include , dumbbells, pulleys and stacks in the form of or the body's own weight in the case of and . Different types of weights will give different types of resistance, and often the same absolute weight can have different relative weights depending on the type of equipment used. For example, lifting 10 kilograms using a dumbbell requires significantly more force than moving 10 kilograms on a weight stack due to the use of pulleys.
Weight training also requires the use of '', performing the movements with the appropriate muscle group, and not transferring the weight to different body parts in order to move greater weight (called ''). Failure to use good form during a training set can result in injury or a failure to meet training goals - since the desired muscle group is not challenged sufficiently, the threshold of is never reached and the muscle does not gain in strength.
Weight training can be a very effective form of strength training because exercises, weights, sets and reps can be precisely manipulated to challenge individual muscle groups in a way found to be the most effective for the individual. Other strength training exercises or equipment may lack the flexibility and precision that weights offer, and often cannot be safely taken to the point of momentary muscular failure.
The benefits of weight training overall are comparable to most other types of strength training - increased muscle, tendon and ligament strength, bone density, flexibility, tone, metabolic rate and postural support. There are benefits and limitations to weight training as compared to other types of strength training.
REQUIRED FITNESS COMPONENTS
GENERAL FITNESS
1. CARDIOVASCULAR ENDURANCE:
This is the ability to exercise the body for long periods of time. This involves the heart and the blood vessels and this is how oxygen and blood is circulated throughout the body to the muscles to get the carbon dioxide and lactic acid out. The word cardiovascular means heart and blood vessels. This is a very important factor in Weight training; as it is this which can tell us whether a person is fit for the work out or not. If you lack in this it means you cannot be working out for a long time. If a person has bad cardiovascular fitness then that person will be affected negatively as he/she will tend to get tired easily. Therefore, it is essential for anyone taking hill walking to have a satisfactory level of cardiovascular fitness so as to avoid fatigue; because if you start playing the game there is no looking back. Moreover we can say that cardiovascular endurance is the stamina which is needed in plenty in hill walking. The required gas exchange in the alveoli is needed to keep the body working all the time.
