Importance of Weight Training for Physical Fitness
Weight training, a fundamental method for enhancing strength and overall physical fitness, involves various exercises like isotonic, isometric, and isokinetic movements utilizing equipment such as barbells, dumbbells, and machines. Incorporating a variety of exercises targeting different muscle groups in a structured program helps improve strength progressively by overloading principles. Warming up before sessions and selecting suitable weights based on individual capabilities are essential. Specific exercises targeting different body parts like shoulders, arms, abdomen, and legs play a crucial role in a well-rounded weight training regimen.
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By DR. ASHISH KUMAR DUBEY Assistant Professor Department of Physical Education CSJM University , Kanpur (UP)
Weight training is one of the oldest methods for development of strength. Strength is one of the very important component of physical fitness and it improves other component of physical fitness directly orb indirectly.
Weight training consist of various types of exercises like isotonic, isometric and isokinetic exercises. It is generally practised with tools, equipments which provide resistance or weight such as barbells, rods, weight plates, dumb-bells weight training machines, etc. Weight training depends upon the principle of overloading which is given in progressive way.
A group of 6 to 8 exercises with varying sets and repetitions involving different parts of the body is usually included in a programme of weight training. In weight training, repetition refers to the number of times a resistance is over-come and a set is the period during which the required number of repetitions are to be performed without the weight being put down.
To start with, the weight should be so adjusted as may be comfortably overcome by an individual and as the strength improves the weight could be correspondingly increased. For developing strength of various muscles or muscle group, a number of weight training exercises are available of which a person may select a few depending upon his body needs.
Before starting weight training session, a proper warming-up should be done. Examples- Some of the general exercises performed in weight training are : Shoulder and arms : Bench press, shoulder press, lat pull, arm curl, butterfly pull, chin ups, etc. Abdomen : Sit-ups, Ab-crunch, reverse sit-ups, L-hold, etc. Legs : Half squat lift, full squat lift, heel raise, leg curl, leg extension, etc.
Factors to be considered during weight training session : 1- Types of strength requirement, i.e., maximal strength, explosive strength and strength endurance. 2- Body part requirement, i.e., which part to be strengthened. 3- Number of repetitions and sets. 4- Speed of repetition. 5- Rest time between the sets. 6- Resistance or weight.
Advantage of Weight Training : 1- Increases Strength : Weight training develops and increases tremendous amount of strength in individual. 2- Improves Diet : Weight training helps to improve appetite and diet of individual. 3- Improves Posture : Through weight training exercises good posture and body structure can be achieved, moreover, it improves physical personality.
4- Controls Body Weight : Weight training helps to remove body fat, moreover, it helps to control the body weight. 5- For Rehabilitation : Weight training exercises are good for rehabilitation process and help to recover individual after injuries.
