The Art of Consistency

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! Download printable PDF 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.

Spring is here, which means one thing: It’s time for some deep cleaning! It’s definitely the time to get your home in order and tackle those big, once-a-year chores. For whatever reason, this season of warmer weather, blooming flowers, and a shining sun lights a fire in people to clear the cobwebs, wipe out the winter dust, and declutter all the junk. While it takes some effort (okay...maybe a lot of effort) to maintain a clean and organized home, there’s no denying that everyone likes a tidy space. There really are few things more satisfying than a sparklingly clean house! But did you know that the cleanliness of your home can actually affect your health? This Indiana University study found that people with clean houses were healthier than people with messy houses, concluding that the state of your interiors directly affects your physical activity. Additionally, this St. Lawrence study also discovered that clutter led to poor sleep and a higher risk of suffering from stress and depression. So for the sake of your sanity and your health, we’re here to help you get your house in order with our top six tips! 1. Declutter. Before you even start cleaning, get rid of any items you don’t use or love. Having a lot of clutter can add unnecessary stress to your life and decrease productivity. By removing it, you eliminate a lot of visual noise that competes for your focus. If you’re familiar with the KonMari Method, say goodbye to anything that doesn’t spark joy when you look at it. If that sounds silly, just watch “Tidying Up With Marie Kondo” on Netflix to be convinced of the magic. 2. Start with one area at a time. If the thought of cleaning and decluttering your entire house all at once feels overwhelming, don’t worry—you’re not alone. It can be a lot of space to cover. Experts recommend starting with one area at a time and working on sections over a period of time. That way, the process doesn’t feel impossible. 3. Make a list beforehand. Lists are great for a lot of things, but making one for chores is especially helpful. You may find that having a list of action items you want to accomplish and checking them off as you go will be incredibly satisfying and motivating. This checklist also covers a lot of big chores that are probably not a part of your everyday cleaning routine. 4. Gather your cleaning supplies. Depending on your home and what you’re cleaning, you may need different supplies. To help you get started, I’d recommend Branch Basics or Force of Nature multi-purpose cleaners. They are both great products that work on a variety of surfaces and objects, including your fitness equipment! I especially love Force of Nature. It’s an EPA-registered, hospital-grade disinfectant and sanitizer that kills 99.9% of germs, even staph, MRSA, norovirus, influenza A, salmonella, and listeria. It’s basically a non-toxic, safe alternative to bleach! 5. Hit high-traffic areas. Don’t forget to clean and sanitize areas that get a lot of traffic, including light switches, doorknobs, stair railings, fridge and freezer handles—anything that gets touched a lot! 6. Don’t forget your home gym. Whether your exercise equipment resides in your living room or you have a designated home gym, the fact is this area probably doesn’t get cleaned as much as it should. A lot of sweat and grime can build up on your machine and fitness gear, so if you’re not already cleaning it regularly, be sure to give everything a nice, thorough wipedown. Be sure to unplug your machine before you get started! When cleaning your machine, use a gentle cleaner and a warm microfiber cloth to prevent scratching. If you have a touchscreen console, use an ammonia-free glass cleaner on your screen and a disinfectant spray on the rest of your machine. For all other fitness gear, spray and wipe, rewetting your cloth as needed. Then use a dry microfiber cloth to absorb any excess moisture! Try to avoid using Clorox wipes or any harsh cleaning products on your equipment. Now, who’s ready to start cleaning? I hope these tips inspire you to take control of your home and your health this spring!