Workout Terminology

With the popularity of Cross Fit and other workout programs in past few years, it's nearly impossible to keep up with all the terms associated with weight and cardio training. Here's a quick look at some common terms you may have heard and what they actually mean:

1. AMRAP - "as many reps as possible" - workouts titled "AMRAP" usually have a set number of minutes to complete a list of exercises with as many reps as possible.  Push yourself in these types of workouts to complete the rep under the time allotted.

2. HIIT - "high intensity interval training" - just like it sounds, this type of workout has high intense moves like box jumps, pushups, squats, and other explosive moves.  Let your heart rate go for a ride up and down during this workout.  Studies have shown that HIIT workouts are better for recovery and training the heart.

3.  Recovery - Perform an exercise, hard and you will eventually get to the point where you need to rest.  Let your heart rate come down, then hit the next move.  A recovery period can vary from 30 seconds to 1-2 minutes.

4.  WOD - "workout of the day" - this is a common CrossFit term meaning what workout is being performed for the day

5. PR or PB - "personal record" or "personal best" - PR is often a term heard in the running community as a way to say that was a person's best time for a particular distance.  A PB would refer to a max amount of weight lifted, say in a bench press.

6.  Buy-in - An extended warm-up with moves that will mimic the workout to come. 

7.  Tabata -  8 rounds of 20 seconds of work and 10 seconds of rest.  For example: Tabata Sit Ups would be 20 seconds of sit ups, 10 seconds rest repeated 8 times. The way you "score" (or, record) this work out is to write down the lowest number of reps performed in any 20 second period of work.

8.  Circuit Training - most effective for results and time.  Exercises are performed in a circuit.  For example: 3 sets of 10 pushups, 3 sets of 10 squats, and 3 sets of 10 burpees.  To perform within a circuit, do 10 pushups, 10 squats, 10 burpees and repeat 2 more times.  When you're done with that circuit, move on to the next.  To improve your fitness, add reps after a few weeks.

9.  Compound Exercises - exercises that work multiple major muscle groups at one time.  For example, the bench press is compound because it works the major chest muscles (Pectoralis major) along with help from the biceps, triceps and deltoids.

10.  Static vs. dynamic stretching - static stretching is when you hold muscles still allowing the muscle to fire, then lengthen.  Static are best to perform after exercise as the muscles are warm and flexible.  Make sure you hold for at least 20 seconds so the muscle knows it isn't flexing, but needs to relax.  Dynamic stretching are stretches best performed before a workout which mimic the workout you're about to do. For example, before running 3 miles, warm-up dynamically by doing high knees, butt kicks, and a slow easy jog.  

Hope these help you navigate a weight room and workout!  Stay tuned for a later post with more terms!

Have a happy workout!