It isnt easy getting fit.
We understand, and weve put together this primer to help.
Keep in mind that fitness jargon is endless, so this list isnt comprehensive.
(As a side note, aerobicsisa form of aerobic exercise.)
Its complement is anaerobic exercise, or exercise without oxygen.
Both can be trained for performance improvements.
This is important because this proportion has a lot to do with how your body looks.
The alternative to measurements?
Look in the mirror.
number of rounds).
Once all exercises have been completed, youve done one circuit.
The point is to keep them challenging by completing all exercises with little rest.
Todays circuit gave me a great full-body workout in so little time!
Compound ExercisesversusIsolation Exercises
Exercises that utilize more than one group of muscles at a time.
These all cost more energy and effort to perform them.
Opposite to compound exercises, isolation exercises single out a particular muscle groupsay, biceps or triceps.
So, in our example, a bicep curl would be an isolation exercise.
Some people relish in the feeling; most have a love-hate deal with it.
Why are you walking like that?
I cant run more than 30 minutes at a time.
My endurance isnt quite there yet.
I failed on that last rep of the pull-up.
I just didnt have any strength left to get all the way up.
All HIIT is interval training, but not all interval training is HIIT.
Weve pointed out the two areas where people tend to go wrong in HIIT.
Just remember that HIIT isnt a workout to beoveremphasized for people starting out.
It can be overkill and make people prone to injury if not careful.
Im doing HIIT at the track today instead of training in the gym.
Hope I dont puke.
Intensity often is what makes a workout productive, but its relative and is self-monitored.
Still, theres a place for periods of low intensity as well (e.g.
jogs, lighter weights, relaxing walks).
If you want to really challenge yourself in your workout, keep the intensity high!
Its exactly as it sounds.
You count thenumber of grams of carbohydrates, protein, and fat to meet your goals.
Bear in mind, however, that whichever practice you prefer,its impossible to be 100% accurate.
Plateau
You know a plateau when you see it.
Plateaus happen to anyone and everyone, generally many weeks or months into doing the same regimen.
Weve written a few articleshere,here, andhereon their causes and what you could do about them.
(Thats a good thing!)
In simpler terms, progressive overload is happening when you are doingmoreover time.
There is no exact blueprint for anyone, butBret Contreras outlines 10 rules to keep in mind.
This allows your bodys energy systems to recover to prepare you for the next round of exercise effort.
Of course, rest within a workout can be prolonged or reduced, depending on the goal.
A spot is often seen as a common courtesy in weight room culture.
Im about to put up three plates on this bench press and could use a spot.
Could you spot me, bro?
Supersets
Supersets is a term used in strength training.
The exercise combo tends to hit opposing muscle groups, but they dont have to.
Supersets are helpful for adding volume, intensity, and/or quickness to a workout.
By the end of this push-up and pull-up superset, I can barely feel my arms.
Tempo
In running, tempo is basically a faster run with some structure.
In the weight room, tempo is how fast or slow you perform an exercise rep. Theres really a number of different ways to manipulate tempo for both lifting and running.
That tempo run was the perfect way to break up my usual long weekend run!
Most beginner strength training programs are low in volume to double-check folks are recovering properly at the start.
Alternatively, people can split their routine to include all push exercises, or all pull exercises.
Yo, my new workout split is really killer.
Im dreading leg day.
Just refer them to this decoder.
Illustration by Nick Criscuolo.
Additional images bysumoman.co.uk,SelmaBearsSoccer,bazzadaramblerimages,ljgoyke,Peter Mooney.
Stephanie Lee is a nomadic writer with a Sriracha problem.
Visit her blog athttp://fitngeeky.tv/for her lighter takes on fitness and her shenanigans.
you could also follow her onTwitterandFacebook.
