The Gym- Decoded
Ever wonder what the heck I'm talking about? Here is my cheat sheet to the most commonly used fitness & facility etiquette terms.
(If I'm missing something please include it in the comments section and I'll happily include it in my list!)
HIIT - High Intensity Interval Training (work at a more challenging pace then recovering at a slower/lighter pace)
Tabata - HIIT intervals lasting for 20 seconds with 10 seconds of recovery for 8 rounds
AMRAP - As Many Rounds As Possible - usually for a specific time limit. For example- as many rounds of 10 pushups, 20 squats in 10 minutes
High/Low - High Impact exercises paired with Low Impact exercises
Circuit (Circuit Training)- Performing exercises for different muscle groups (usually 3-4 exercises) in order to focus each different muscle group to work, then rest, allowing for maximum workload and recovery. (Pushups, squats, sit -ups, jog- for example.) This is how I train most of my clients. It's really effective and fantastic for all stages of pregnancy/postpartum recovery.
Plyo (Plyometric exercises)- These are the specific exercises that spike your heart rate in a good way. Plyometric exercises include mountain climbers, sprints, burpees, box jumps, speed skaters, etc. These tend to be more high-impact and I do not recommend them for pregnancy or postpartum workouts unless they are done at a slow, steady pace.
Drop Set/ Breakdown Set - Starting with the heaviest weight you can with shorter reps, then immediately decreasing the weight while increasing your reps.
Setting in/ Working in - This is a nice way to ask someone if you can share a machine. You get bonus points in the gym if you re-set their weight and wipe down any sweat in between sets.
Spotting- Assisting someone with their workout as a safety precaution. If your fellow gym patron feels they might not be able to complete their workout with their current weight, they may as you to help them lift in case they get too tired. Using a diverse grip (underhand/overhand) and split stance are some of the safest way you can help out. Never accept the offer unless you feel comfortable doing so.
Re-racking- Removing all plates from barbells, squat racks, bench presses etc and returning them to their original place.... Like the adult version of putting your toys away.
(Isn't it more fun when we all speak the same language?)