17 Fitness Terms You Should Know

17 Fitness Terms You Should Know jillconyers.com #fitness @jillconyers

My life, right now, can be summed up in 3 words:

graduation + workout + study

My wonderful husband has pretty much taken over everything else and without the least bit of grumbling.

I love what I’ve been studying. It never gets boring. That may have a little to do with the fact that I love to learn and if it were up to me I would be a professional college student.

A little bit of what I’ve been studying/learning lately, fitness terms defined:

Aerobic – An activity that requires energy production with oxygen. When you’re doing aerobic exercise you’re sending oxygen, through your breath, to your muscles giving them the energy to sustain your exercise.

Aerobic Capacity – The maximum amount of oxygen a body can use in an exercise session.

Anaerobic Exercise – An activity that requires energy production without oxygen. If you’re doing anaerobic exercise, which is at your maximum level of exertion, you’re not sending enough oxygen to your muscles to sufficiently sustain the effort.

Circuit Training – A form of resistance training using high-intensity aerobics. It targets strength building and muscular endurance. An exercise “circuit” is one completion of all prescribed exercises in the program.

Cool Down – A smooth transition from exercise to a steady steady state of rest. The goal of a cool down is to reduce the heart and breathing rates, relax muscles, gradually cool the body temperature and prevent blood from pooling in the lower extremities.

Cross Training – A method of training that uses several modes of training to develop a specific component of fitness.

Fartlek Training – This is a type of training that blends continuous training with interval training. It’s a combination of aerobic and anaerobic systems because of its varying intensities and continuous work output. It differs from traditional Interval training in that is unstructured and activity and rest times can vary throughout the workout.

Glycogen – The complex carbohydrate molecule used to store carbohydrates in the liver and muscle cells. Glycogen is stored so it can be broken down into glucose for fuel when energy is needed.

Heart Rate – The rate at which the heart pumps. The average resting heart rate for an adult male is 70 beats per minute and female 75 beats per minute.

Heart Rate Max (HRmax) – The highest heart rate you can safely reach through physical exertion. A quick and easy way to estimate your HRmax is to take 220-age. Once you know your HRmax, you can calculate target heart rate and identify training zones.

High Intensity Interval Training (HIIT) – A method of training that involves a series of low to high-intensity exercise workouts interspersed with periods of rest. Interval training is popular because of its post-exercise caloric burn benefits, the relatively short amount of time it takes to complete, and its effective fat burning components.

Hitting the Wall (aka Bonking) – This is caused by the depletion of glycogen stores in the liver and muscles, which manifests itself by sudden fatigue and loss of energy.

Rest Interval – The time taken between sets to rest/recover. The length of the rest interval depends on your level of fitness and fitness goals.

Steady State Cardio – A cardio workout that is a continuous, steady effort, as opposed to an interval cardio workout where you vary your energy output. Any cardiovascular/aerobic activity sustained for an extended period of time helps increase endurance and burn calories.

Superset – Set of two exercises performed back to back without any rest time in between. The goal of supersets is to work large muscle groups in the first exercise immediately followed by an exercise that challenges the body’s stabilization muscles.

Tabata Training – A type of interval training that follows a specific format: 20 seconds of a very high intensity exercise with 10 seconds of rest where you repeat 8 times for a total of 4 minutes.

Target Heart Rate – The optimal heart rate at which an athlete should perform a particular sport activity, determined by a formula that bases training intensity zones on heart rates as percentages of max heart rate. The target heart rate zone that is most appropriate for you depends on your fitness goals and the goal of the specific workout. Target heart rates can range from 50% to 95% of Heart Rate Max.

Would you be bored studying this type of info? As an athlete or fitness enthusiast, is it important to know what these terms mean? What would you like to learn more about?

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