Ever feel like the land of health and fitness is filled with words that you just don’t understand? We hear ya, sister! Next time you find yourself nodding along through a conversation that really is leaving you a little lost or in workout classes where workout slang is being flung left, right and centre, refer to our handy fitness dictionary. You’ll thank us later…
As Many Rounds As Possible. A short workout is set out and you’re given a time limit in which to complete as many rounds as possible.
Using a combination of ballet, yoga and pilates-inspired postures, the barre itself is used as a prop to balance on. Expect lots of reps of small movements that really burn.
This is high intensity exercise, mixing components from different workouts and sports, such as gymnastics, running and
weightlifting. It’s a lot of functional movements (think deadlifts and squats) performed at a faster pace than normal.
A loaded bar is lifted (from a standing position) form the ground to the hips and back down again.
‘I’ve got serious DOMS today…’ Delayed Onset Muscle Soreness comes on 24-72 hours after exercise. It usually comes in the form of pain or stiffness from a tough workout. Deep heat, anyone?
Perform an exercise at your chosen weight and then keep dropping (reduce) the weight until you reach failure (when you can do no more reps at all).
Every Minute On The Minute. A set number of reps for a certain move/s to be completed before the minute runs out. When a new minute starts, you go again.
Those hard, foam cylindrical things scattered around the gym? Yeah, slowly rolling sore muscles over one of these can relieve tension and ease tightness. Pretty much a self-massage. Expect it to hurt.
Want to perform daily activities easily, and without causing injury? Functional training aims to work on strength, mobility and stability – basically helping you to move better, which is great for boosting your performance in sports and everyday life. Quite simply, it is functional.
‘Look at my gains!’ Often used by pumped-up men at the gym. Gains means any progress you’ve made in your training or physique; booty gains is our favourite.
High Intensity Interval Training. Alternating short periods of intense activity (think burpees, jumps and sprints) with recovery periods.
These typically involve one joint movement and limited muscles. A Bicep Curl is a prime example. Compound movements on the other hand work several joints and muscle groups. The squat is a great example of this.
Low Intensity Steady State cardio. Instead of burning yourself out in a HIIT workout, try cardio performed at a moderate intensity, for 45 minutes. This could be a bike ride, brisk walk or a swim.
When things are at a standstill, when you aren’t seeing the progressive changes that you want to – yes, that’s a plateau. Shake yourself out of it by taking a rest period, or changing up your workouts to shock the body.
If it involves jumping, it’s likely to be plyometrics. This type of training aids power and performance. We’ll get geeky on you now but plyometric movements start with an eccentric movement followed by a concentric movement or, a muscle-lengthening movement followed by a muscle-shortening movement. A box jump is a great example…
If you want to see changes in your strength/ fitness/ tone/ weight/ composition (delete as appropriate) then you need progression. Adding an extra kilo to your squat weight or simply adding more reps each week. It could even be as simple as shortening your rest period during a HIIT workout to challenge your body slightly more.
Short for repetition. A single movement of any exercise, e.g, one squat. Less reps usually means a heavier weight.
A series of reps of an exercise. Each rep within a set is done continuously with no rest between. Typically, there is a rest
between each set.
Not your run-of-the-mill chilled out massage. These work deep in the muscles. Can reduce injury and increase flexibility. Expect to feel crippled the next day.
Choose two different exercises and perform them back to back with no rest in between. Rest, then superset again.
A type of HIIT (see above), where exercises last for four minutes each. It’s a painful four minutes though as you go for 20 seconds on/ 10 seconds off, eight times. Then, you repeat with other exercises within the workout. So, if you had squat thrusters, pull-ups, lunge jumps and shoulder press, you’d perform four minutes of each. Yes, it’s hard.
Workout Of The Day. This is Crossfit chat really and means exactly that – the workout of the day.