It's no secret that the fitness scene can be rather overwhelming especially if you're new to it!
I remember the day I decided to start my fitness journey, went & signed up at a gym & slowly immersed myself in the culture- I had no idea what anything meant! Pt's & experienced gym goers used to confuse me with their terminology especially when they used abbreviations!
For a beginner it can be quite daunting as there's so much terminology out there you're expected to know. Lucky for you all, I've put together the ultimate list of fitness definitions you need to know!
1. Reps & Sets
These are the terms used to describe how many times you perform an exercise. A rep is short for repetitions or the number of times you perform a specific exercise. A set refers to the number of times you'll repeat a particular number of repetitions of a given exercise. For example you'll complete 3 sets of 10 reps while performing a squat.
A superset is a tool used to progressively overload your muscles where you quickly move from a set of one exercise to another without a rest in between the exercises. This is most often used with exercises that utilise opposing muscle groups (super setting an upper body movement with a lower body movement).
3. Mind Muscle Connection (MMC
Mind muscle connection is the ability to focus your attention on where you should be feeling the stimulus as opposed to where you are feeling the stimulus when performing an exercise.
4. Progressive Overload (PO)
Progressive overload is a training principle where you increase the demand put on your muscles whilst training to ensure gains- muscle strength & growth- are continually made.
5. Range Of Motion (ROM)
Range of motion refers to the range of movement that occurs when performing exercises- how far you can extend or flex joints, muscles, etc.
EMOM stands for 'every minute on the minute'. It means that you'll complete a number of reps for an exercise in the span of a minute, once these reps are completed you use the remainder of the minute for rest.
Hypertrophy refers to the increase & growth of muscle cells. The most common type of muscle hypertrophy occurs as a result of physical exercise such as weight lifting.
HIIT stands for high intensity training & is a cardiovascular form of exercise. HIIT generally consists of performing interval training at high intensity with little rest. It usually consists of high intensity bursts of exercise to raise your heart rate & assist with fat burning.
Tempo is generally a four digit number which refers to the speed in which you lift the weight for each rep of an exercise.
1st number - How many seconds you take to lower the weight (eccentric phase)
2nd number - How long you should hold the weight in a pause at the bottom of the movement
3rd number - The time taken to lift the weight back to starting position
4th number - How long you should pause the weight at the top of the movement
10. Compound Exercises
Compound exercises are movements that utilise multiple muscle groups working them all at once! An example of this would be a squat as it works the quads, hamstrings & glutes all at the same time.
- Summer (@_summerjane)