HIIT, whey, drop set, box, LISS, matcha, battle ropes, plyometrics…. What does it all mean? Read this blog and become fluent in the language of health and fitness! This two part blog starts with training language. Keep your eyes peeled on Twitter for part II: Nutrition language.
Rep – short for repetition. The number of times you need to perform a single movement/exercise for with no rest e.g. eight pull ups
Set – the number of cycles of rep you complete before having a rest. You will usually complete several sets of an exercise e.g. 3 x 8 pull ups is three sets of eight pull ups, with rest between every set
Periodisation – a long-term training plan which splits the year (for example) into smaller chunks of time each with a specific focus all leading to a peak performance or goal being achieved.
Superset – performing another exercise straight after completing a set of the first exercise. Sometimes labelled A1, A2, B1, B2. You’d rest after the second exercise.
Drop set – a technique where you perform an exercise and then drop (reduce) the weight and continue for more reps.
Finisher – a short mini workout or challenge at the end of the main workout. Usually quite high-intensity.
HIIT – high-intensity interval training. Exercises that get your heart rate a high percentage of max (80-90% HRmax) for short periods of time interspersed with short recovery periods.
LISS – low-intensity steady state. Exercise that gets your heart rate 50-70% max (low intensity) which is continuous and maintains the same pace.
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Bodyweight training – using your own body weight as resistance e.g. burpees, press ups, pull ups, handstands.
Resistance training – using additional weight as resistance, you’d need equipment such as kettlebells, dumbbells, gym machines or free weights.
Circuit training – a form of HIIT. One circuit consists of several exercise stations which you complete one after the other before repeating the whole circuit several times. Can include bodyweight and resistance exercises.
Platform – space in a gym usually where you can drop weights without damaging the floor.
Rack – piece of equipment in a gym that you can do various types of free weights; they have safety bars to catch the weight if you fail.
Plyometrics – an advanced technique which involves explosive, jumping movements including bounds, box jumps and hops.
Warm up – a series of exercises designed to prepare the body to exercise. Should include some mobility, a pulse raiser and some exercise specific movements.
Cool down – some gentle work at the end of a training session which allows the body to recover. Some low intensity jogging or cardio and stretching is a good place to begin.
Got anymore you’d like me to explain? Or maybe you’d like some more information on a particular term. Just drop me an email via my contact form, or get in touch on social! Part II: Nutrition language coming soon.