Do you ever feel completely and utterly confused by all of the unique phrases and acronyms in the fitness industry? There’s a lot to know and keep up with since new terms often emerge over time as different training styles are developed.
Our goal is to help you succeed on your fitness journey, and we want you to be just as fluent in the language of fitness as we are. Maybe you’ve read a workout description with an unfamiliar word? Perhaps you’ve heard your trainer use a new-to-you expression? Either way, we’re here to break down and help you understand the top 32 most common fitness terms!
Aerobic
A term for a cardiovascular exercise that focuses on the body's use of oxygen. Some examples of aerobic exercise include walking, running, cycling, rowing, and lifting weights.
AMRAP
This stands for As Many Reps As Possible or As Many Rounds As Possible. It’s a training structure where you try to complete as many reps of an exercise as you can. With rounds, it’s the same concept, but you try to complete as many rounds as possible in a given timeframe.
Anaerobic
A term for quick bursts of energy at maximum effort for a short period of time, enabling your body to break down glucose for energy without the use of oxygen. Some examples of anaerobic exercise include sprinting and heavy weightlifting.
BMR
This stands for Basal Metabolic Rate. It’s a term that’s used to measure the minimum number of calories your body needs to simply function, like breathing and maintaining your temperature. This term is also known as your metabolism.
BPM
This stands for Beats Per Minute. It’s a term that refers to how fast your heart is beating per minute. It’s a good indicator of how hard you’re working during your workout.
Circuit
A form of training where you work through several exercises, one after the next, with a quick break after each exercise.
Dynamic
This is when you move your muscles through a specific range of motion to complete an exercise. Some examples include climbing stairs, walking lunges, and core twists. (Dynamic is also a common term for stretches.)
EMOM
This stands for Every Minute On The Minute. It’s a training structure that gives you 1 minute to complete a certain number of reps. The remaining time serves as a recovery until the 60 seconds are over, then you’d repeat with another 1-minute-long round of exercises.
Endurance
The ability to endure a specific activity for a prolonged period of time.
Fartlek
A Swedish term that means “speed play.” With this form of training, your speed changes spontaneously throughout your workout.
HIIT (High-Intensity Interval Training)
A form of training that consists of quick, intense bursts of exercise to keep your heart rate elevated.
Interval
A period of either activity or rest.
Lactate Threshold
The intensity of exercise at which lactate begins to build up in your blood faster than it can be removed. This is a popular method for improving your endurance performance.
LISS (Low-Intensity Steady State)
A form of training where you exercise at a low-to-moderate endurance level for a long period of time. Some examples of LISS training include walking, hiking, jogging, swimming, and cycling. The Costa Rica 5K Training Series with Tommy Rivs Puzey is a great program for this type of training!
Max Heart Rate
The maximum number of beats your heart can make when exercising. To get a close estimate, subtract your age from 220.
Metabolic Conditioning (or metcon)
A method of training that utilizes short bouts of high-intensity work to increase metabolic demand and increase energy usage. The goal of a metcon session should be to achieve and sustain a high level of effort over a short period of time, with as little rest as possible in order to make your body more energy-efficient.
This refers to all of the calories you burn through your daily physical activity, excluding exercise. Some examples include things like cleaning your house, playing with your kids, mowing your lawn, or weeding your garden.
Plyometrics
A form of exercise that involves the repeated, rapid stretching and contracting of your muscles to increase your muscle power. Plyometrics consist of explosive movements, like squat jumps, burpees, box jumps, clap push-ups, and lateral bounds.
Rep
One complete motion of a specific exercise.
Round
A round is one time through a circuit or set of movements.
RMR
This stands for Resting Metabolic Rate. It’s a term that’s used to measure the number of calories your body burns while resting.
RPE
This stands for Rate of Perceived Exertion. It’s used to measure an individual's intensity while exercising. At iFit, we use a scale from 1–10, with 1 representing easy and 10 standing for maximum effort.
RPM
This stands for Rotations Per Minute. It’s a common term for cycling and the elliptical, where it tracks how many rotations you’re completing and how fast you’re pedaling. RPM is the same thing as cadence.
Self-Myofascial Release
This is also known as foam rolling, where you use a tool (like a foam roller or massage ball) to self-massage and relieve pain from your muscles or joints.
Set
A group of consecutive repetitions. Example: I did 5 sets of 10 reps.
Sprint
When you run a short distance at a fast pace in a limited period of time.
Static
This is when you contract your muscle without moving your joints. You focus on the tension while holding a position for a specific amount of time. Some examples include planks, wall sits, and calf raise holds. (Static is also a common term for stretches.)
Steady State
A cardio term used to describe a continuous, steady effort.
Superset
Two exercises that target opposing muscle groups, performed back to back, without rest. (Note: A superset is not the same as a circuit.)
Tabata
This is a type of HIIT workout that’s highly effective, because of its work-to-rest ratio. The format follows 4-minute blocks (or 8 sets of intervals), as you push for 20 seconds, then rest for 10 seconds.
Vo2 Max
A term that refers to the maximum amount of oxygen an individual can utilize during intense exercise.
Work-to-Rest Ratio
This is the comparison between how much time you’re working to the amount of time you’re resting. For example, if you’re running for 30 seconds and resting for 60 seconds, then your work-to-rest ratio is 1:2.
Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.
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How to Stay on Track with Your Workouts
Congratulations! If you find yourself reading this, then you have successfully completed the first step toward a healthier and more dynamic you. As you embark on a new journey to a healthier lifestyle, it's important to realize that you not only need to, but want to make a change. Keep in mind that staying on track with your workouts is as much a physical challenge as it is a mental challenge. Now, ask yourself, are you committed? Remember, mind over matter—your goals are never out of reach. Check out these tips from our iFit trainers to help you stay on track with your workout routine. Gideon Akande The time of year for reflection and rededication is upon us, and personal fitness is at the forefront in the minds of most. Whether this is your first rodeo or you’re an experienced athlete, here are my 5 top tips to improve your exercise excellence. Start somewhere. It doesn’t matter what you do, just MOVE! You can fine-tune the process at a later time, so start with the most convenient forms of exercise for you. Take it easy. Rome wasn’t built in a day; neither was your body. There is no need to feel like you must complete your goals in the first week. Build slowly and gradually to remain safe and feel accomplished. Switch gears. Fitness is a very personal journey. It is not necessary to only follow one discipline to see results. Therefore, try it all! You’ll be surprised at what your body best responds to, but, more importantly, what you may enjoy. Posse up. Studies show that success rates improve dramatically when you surround yourself with others that share similar goals. Join forces with family, friends, and coworkers to develop accountability that will push you further, longer. Rest for your best. Recovery is essential for you to feel and perform better. Stretch, massage, and sleep are great ways to increase energy, boost metabolism, and fuel your next sweat session. You can train with Gideon on any iFit-enabled equipment all around the world and in the studio! Follow Gideon on Instagram @getfitwithfgiddy Follow iFit on Instagram @ifit Breeanna Cox Here are my tried-and-true tips for staying on track! Set realistic goals. Break up your activity into small tasks each and every day, so it's not so intimidating. Try incorporating 30 squats 3 times a day into your routine, and then build up from there. Hold yourself accountable. Tell friends, family, or your spouse what your goals are, so you've officially put your goal out to the world. This will help ensure that you follow through with your fitness plans. Love your workouts. Don't follow fitness fads or trends—do what you find enjoyable, so that you look forward to your workouts instead of dread them. Have a clear purpose. Identify what it is that's driving you to stick to your goal. Why do you want to be more fit? Once you figure out your motivation, write it down and post it everywhere you can see it! You can train with Breeanna on any iFit-enabled treadmill and elliptical! Follow Breanna on Instagram @bodybybree2 Follow iFit on Instagram @ifit Elyse Miller We all get a little off track from time to time. The best way to stay on track is to make fitness a top priority. Schedule your workouts. Plan your workouts as if it’s an appointment with someone else. You wouldn’t want to cancel out on a hair or doctor appointment, so don’t ditch out on yourself. Set a time and follow through. Prep your gear. I lay my workout clothes out at night, so I see them waiting for me first thing in the morning. Having that reminder staring at you in the face as soon as you wake up makes it harder to skip out on your workout. Early bird gets the worm. I’ve found that early workouts are great for those with busy schedules. Rather than putting it at the end of the day, when a million other things can get in the way, I recommend waking up 30–60 minutes early to get your sweat on. Keep it at home. Having workout equipment at home is a major game changer, too! Taking out the commute and hassle of a gym saves so much time and eliminates excuses. Make it a lifestyle. Exercising your body should be as routine as brushing your teeth. Make it a non-negotiable. Even on your “off days,” it’s good to schedule in some body work time—stretching, foam rolling, or planning for the next workout. You can train with Elyse in Bora Bora and in studio classes on any iFit-enabled treadmill! Follow Elyse on Instagram @fitelyse Follow iFit on Instagram @ifit John Peel Sign up for a program. If you are just beginning your fitness journey or looking for a routine to get you back in the game, the iFit Alps Incline Series is the perfect program! This 6-week plan will ease you into a structured workout regimen and also give you the push and climb you need to hit some challenging progressions. Not only will you sweat, but you will experience the most beautiful location I think we've filmed at to date. The Alps are breathtaking. They are even more breathtaking when you witness them from the summit, after crushing a workout! Hydrate, hydrate, hydrate. Dehydration can lead to a lack of energy and increased heart rate—both will make your workouts much more challenging. I like to drink two cups of water as soon as I wake up. It's an easy change to make to your morning routine, but it makes a big impact. #100aDay. Since having back surgery, I've set a personal goal of doing 100 ab rollouts each day. A strong core means more stability, improved performance, better posture, and also leaves you less susceptible to fitness-related injuries. Set a goal that doesn't take too much time out of your day. That way, you'll have no excuses not complete it! You can train with John on any iFit-enabled equipment, all around the world and in the studio! Follow John on Instagram @johnpeelefitness Follow iFit on Instagram @ifit The first step to fitness success is believing you can do it. Staying on track is the hard part, but with small changes in your mindset and daily routines, you can make a lasting impact in the long run. You only have one body, so make sure you nurture it and give it the attention it deserves! Here's to a happier, healthier, and more dynamic you. You deserve it.
January 9, 2019
NEW ROUTES : EVEREST
Add another check to your bucket list without spending a dime. Khumbu Region Google just released the first-ever Street View images for Mount Everest, located in the Mahalangur section of the Himalayas on the border of Tibet. And while you may not be able to climb to the summit of this amazing peak, you can explore the Khumbu region of Nepal in the mountain’s shadow and Mount Everest's base camp. The Program Our Mount Everest workout program will push you past your limits. If you’re ready to take on a new challenge, then get ready to hike over 71 miles and climb more than 19,000 vertical feet in just 20 workouts. This grueling program is not for the faint of heart, because you will be required to ask more from yourself. But let me tell you, the views are absolutely worth the work. And just remember, when the going gets tough, at least you aren’t carrying a pack on your back. To join us, add the program on iFit, jump on your iFit-enabled equipment and enjoy the workout as your machine will show Google Street View ™ all along the way, while automatically adjusting the incline/decline to match the outdoor terrain. Yak Parking Lot in Namche Bazaar, Nepal Descent from South Base Camp Everest South Base Camp Everest Base Camp - Climber's Memorial Your Journey Through the misty air and lush terrain, you’ll start your journey at the Tenzing-Hillary Airport, located in Lukia, Nepal. And with the program being all trail, you’ll wander through small towns, seeing a way of life completely different from your own. As you follow other fellow backpackers, don’t be surprised to pass some pack mules along the way that you’ll wish were carrying you. Continuing on your journey, you’ll trek through multiple cities as you head towards the mountain. From Phakding to Benkar, Khumjung to Panboche, and all the way to Thame, you’ll wind past monasteries, lodges, and schools, gaining an appreciation for the lifestyle in this beautiful region. You’ll see more than just the drizzling weather you begin in, as sunshine and desert-like landscapes cover much of the landscape with snow-capped mountains in view. Your expedition ends in Gorak Shep, a frozen lake bed covered with sand in Nepal. Now all that’s left to do is join the program, stretch your legs, and get ready for inclines and views that will take your breath away! iFit Trainer Emily Wiley Suggested Workout MOUNT EVEREST Climb over 19 thousand feet to Everest Base Camp. WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
April 2, 2015
5 Ab Moves You Haven't Tried Yet
Move: Stir the Pot Equipment: Suspension cables (shown: Rip60) How to: Lengthen the cables to hit just below your knee. Sit, facing towards them. Place your right foot in the left strap and left foot in the right strap (feet should be crossed), then twist around, pushing up into plank position (this will uncross the straps). Draw a large circle with your feet. Alternate directions at the bottom of each circle. Pro tip: Keep your shoulders right above your wrists, and be careful not to let your hips drop towards the floor. Your back should be straight. Move: Plate Pass-throughs Equipment: Plate (shown: 10lbs) How to: Lie flat on your back. Hold the plate behind your head with arms outstretched. Lift both feet about six inches off the floor. Tuck in your arms and knees, place the plate on your shins, then extend both your arms and legs back out. Pro tip:Keep your lower back flat on the floor without arching it. During the crunch portion, pull your knees in tightly to your chest, and focus on using your abs. Move: Low Plank Variation: Knee Taps Equipment: None How to: Begin in a forearm plank. Alternate tapping one knee to the floor at a time to target your lower abs. Pro tip: Focus on tucking your hips under and think about the muscle group being worked as you complete the movement. You can also combine this with other plank variations for a challenging core workout. Move: Leg Lift Reverse Crunch Equipment: None How to: Begin on your back, hands behind your head and feet about six inches off the floor. Raise your legs to point towards the ceiling, then crunch your knees to your chest. Straighten them back out, then slowly lower your back to the starting position for one rep. Pro tip: Be careful not to let your back arch. You can place your hands at your sides to make the movement a little easier. Move: Breakdancer Equipment: None How to: Starting in high plank, thread your right leg to the left side of your body, lowering until your thigh comes in contact with the floor (or as far as flexibility allows). Repeat on the opposite side with a jump in between. This movement should be performed as quickly as possible without losing form. Pro tip: If you’re just starting out, you can return to plank position between each side. As you become more advanced, skip this step, and propel yourself from side to side. This movement doubles as a great cardio workout! Move: Gymnast Tuck Equipment: Plyo box How to: Begin sitting on a box. Place your hands close to your sides on the edge, with your fingers facing forward. Press up and pull your hips back and away from your seat, keeping your legs straight. Hold this position as long as possible before lowering back down. Pro tip: This is a static move, so practice holding it for longer each time you do it. Focus on sucking your belly button in and pulling your hips backward to create the most space between you and the box. iFit Trainer Emily Wiley WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
February 8, 2016