Monday, December 29, 2014

Top terms you should understand in the GYM !

Starting a new fitness program or routine can be scary. Especially when you don't know half of the terms people are throwing around. Between short acronyms for phrases like AMRAP or EMOM to knowing the difference between muscle fatigue and failure. It's almost treated like a language of it's own when used in the gym!! Have no fear... I will educate you on lingo to keep you in the loop of common words that are used in the gym !!!!

Anaerobic vs Aerobic

-anaerobic means without oxygen and aerobic means with oxygen
-anaerobic exercise is done nearly all-out like a sprint, that can't be continued for a long time.
-aerobic uses oxygen. It's a lower-intensity activity such as moderate bicycle riding uses a different energy pathway that can be done for an extended period of time.

Dropsets

-Dropsets are an advanced training technique
-When you reach a point of momentary muscle failure you then reduce the working weight by 20-30 % and immediately resume the set, training to a second point of muscle failure.

Failure

-Failure occurs when the lifter is unable to complete another repetition with good form.
-Typically a set ends as fatigue sets in and your unable to overcome what's called a "sticking point." That point where you can't push the weights anymore.

Glycemic Index of foods

-This is a measure of how fast carbohydrate foods enter the bloodstream after eating, ranked on a scale of 0-100.
-Higher glycemic foods elevate insulin levels quickly, which encourages the storage of body fat (except post-workout, when they can refuel working muscles).
-Lower glycemic foods produce gradual rises in blood sugar and insulin, which in turn may help control obesity, diabetes, coronary heart disease, and appetite.

Metabolism

-The process by which your body converts what you eat and drink into energy.
-The number of calories your body requires to undertake its most basic functions—including digestion, breathing, circulation, repairing cells, releasing hormones, even sleeping—is called basal metabolism.
-Your individual metabolism is determined by many factors, including your weight and body composition, your sex, and your age.

Periodization

-Periodization is the systematic planning of your training.
- The best way to make size and strength gains long-term is to cycle periods of volume and intensity.
-You don't want to lift a full body workout every day. It's more effective to split your workouts into different body parts and focus on each one.
-Intensity is also a factor. Your body needs time to recover from a hard workout so make sure to cycle your workouts.

Unilateral Training

-Training just one side of your body at a time.
-If you had an injury, muscular imbalance, or particular goal, you may consider training each side independently, which can easily be done with dumbbells or cable machines.
-A benefit is to help balance out the muscles to create an equal force when lifting.

Overtraining

-This is a state in which your body's recovery ability can't keep up with the volume and intensity of your training program.
-It can be identified when your mental and physical state is compromised due to training.
-Common symptoms include but are not limited to the inability to fully recover causing ongoing muscle soreness, irritability, anxiety, high resting heart rate in the morning upon waking, depression, and insomnia.
-Overtraining can cause stalls in your progress in the gym and your body will hit a plateau in which no changes occur.
-To reverse overtraining, take a break in the intensity of your program, more sleep and keep track of your diet.

Hopefully you learned a few new terms that you may have not been familiar with. Never be afraid to research something you hear or ask a question to your personal training staff! It is of your benefit to LEARN as much as you can and to be able to feel confident when in the gym!

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