Workout terms are everywhere; in magazines, at the gym, and even on exercise TV.
It can all be a bit confusing, so let’s go over some of the most common terms to help you understand what I like to call… “Gym Talk”
Target Heart Rate (THR)- Based on your chosen intensity, your THR is the beats per minute that you are aiming for during cardio.
To find you Max heart rate, subtract your age from 220.
This is the most beats per minute (bpm) that your heart can reach safely.
Ex. I am 26 years old.
220-26=194 bpm as my max heart rate.
For low intensity cardio, aim for 50-60% of your max heart rate
60-80% for moderate
80-90% for high.
Low intensity for me = 97-116 bpm
- 194 x .50=97 bpm
- 194 x .60= 116 bpm
Moderate intensity for me = 116-155 bpm
- 194 x . 70= 136 bpm
- 194 x .80= 155 bpm
High intensity for me = 155- 175 bpm
- 194 x .90= 175 bpm
Max intensity for me= 174-194 bpm
Anaerobic Exercise: Exercise that uses phosphates and glycogen for fuel instead of oxygen, such as sprinting and lifting heavy weights. This type of exercise cannot be performed for longer than 2 minutes, and it increases power, strength, endurance and speed, while burning an exceptional amount of calories.
Aerobic Exercise: Exercise that uses oxygen as fuel and can be sustained for a longer period of time at a low- high intensity. Examples are walking, jogging, aerobic classes and swimming.
Repetition: One complete movement of an exercise.
Example: 1 Bicep Curl
Set: Your set number of repetitions
Example: 10 repetitions= one set.
High Intensity Interval Training (HIIT): Boosts your endurance and burns the most amount of calories in the least amount of time, by alternating between Fast and Moderate intensities.
Try and stick to between 10-30 minutes when it comes to HIIT, since it is very demanding on the heart and can lead to overtraining. This type of workout is great for people who are short on time. You get the benefit of a 1 hour workout, in a 20-30 minute time frame
- Sprint for 45 seconds and Recover for 1 minute
- Jog for 1 minute, Walk for 2 minutes
- Elliptical forward for 2 minutes, Sprint in reverse for 1 minute.
- 1 minute Plank Jack, 1 minute Mountain Climber, Rest 1 minute.
Plyometric: Quick and explosive movements that increase power, muscle strength and calorie burn.
Examples- Ice Skaters, Frog Leaps, Box Jumps, Jump Lunges, Push up with Hand Claps.
Compound Exercise: Working multiple muscle groups and joints at the same time, such as squats, wood chops, pull ups and military press.
Peripheral Heart Action: Going from one exercise to the next, with little to no rest. Usually done by alternating upper body and lower body exercises for cardio training and muscle development.
Superset: Two exercises done back to back with no rest in between. You can perform two exercises for the same muscle group, or alternate between two opposing muscles groups.
- Set 1: Push ups
- Set 2: Chest Fly
- Set 1: Dumbbell Bench Press
- Set 2: Dumbbell Row
Drop sets: Starting an exercise with the heaviest amount of weight you can lift (with good form), and decreasing the amount with each set
Example: Bicep Curls
- Set 1- 20lbs
- Set 2- 15lbs
- Set 3- 10lbs
Delayed Onset Muscle Soreness (DOMS): Often felt after exercise, caused by micro tears within the muscles as part of the body’s rebuilding phase. It is most commonly felt after weight lifting or excessive running, and will normally last around 24-72 hours.
Now that your up to speed, go put your new found knowledge to work!