What is AMRAP , HIIT, SETS, REPS???
There may be many times where you see certain abbreviations and words that come up on your fitness programmes or on gym class timetables that you are unsure as to what they mean.
I have listed a few "fit words" below and what they mean to help you out next time you see the word you know exactly what we are on about!
Fitness Definitions you need to know:
To superset a workout is to perform two exercises back to back, without any rest in between exercises. This is most often used with opposite movements, such as an upper body exercise mixed with a lower body exercise when you are doing a session in a short period of time to get the most out of your workout and with the time you have.
REPS AND SETS
Reps is short for repetitions, and refers to how many times you perform an exercise, such as 15 squats. Sets refers to how many times you complete the repetitions of an exercise. For example Squats, 15 reps, 3 sets, means you are completing 15 squats and doing that 3 times, with 30 seconds-2 minutes rest in between sets depending on how heavy you are lifting.
D O M S
DOMS stands for “delayed onset muscle soreness”. You know that aching feeling you get in your muscles a few days after a hard gym session, and it usually won't occur until Thursday even though you did the workout on Tuesday...that is what we call DOMS!
Compound exercises are movements that utilise more than one joint and work multiple muscle groups at once. These are exercises are super effective and burn more energy with less work having to be done. Compound exercises are exercises such as squats, deadlifts, lunges, bench press, pull ups, dips, barbell row, cable row to name a few. Personally I will always do a 30-40 minute strength session and do mostly and sometimes only compound exercises to get the most out of every session.
ENGAGEMENT OF THE CORE
You engage your core by contracting your abdominal muscles while performing an exercise, this should be done when you are doing every exercise. In order to engage your core, draw your tummy button towards your spine, pull your ribs down and "engage". This is essential for protecting your lower back and stopping other parts of your body from "working" when they don't need to be.
H I I T
HIIT stands for “high intensity interval training” and is a cardiovascular workout, performing interval training at a high intensity, working as hard as you possibly can for a set time (ex, 30 seconds) with rest in between to raise and lower your heart rate. It generally requires lots of high intensity bursts of exercise, such as burpees, mountain climbers, squat jumps, and due this type of exercise raising of your heart rate quickly, HITT is known to produce an after burn effect where your body can continue to burn fat long after you finish exercising. Try and avoid doing too much HIIT, as much as this is a great way to elevate your heart rate and burn fat, too much HIIT can cause stress in the body. Limit yourself to 2-3 a week, not 6!
L I S S
LISS stands for “low intensity steady state” and is a type of low intensity cardio workout. LISS is perfect for those who suffer from injuries or are new to exercise and are looking to increase their fitness levels, because the nature of LISS is simple, easy to follow and is a low intensity form of exercise, and will prevent injury for those who have never trained before. It's a great way to get started with cardio, or even nice just to do to break up your more intense days of exercise. Going for a walk, light cycle, or gentle cross train is a great form of LISS cardio.
Macronutrients being proteins, fats and carbohydrates are the 3 vital nutrients that the body needs to function. Carbs are the main providers of energy in our diet, every body cell, including the brain, requires a constant supply of glucose as fuel, most of which is provided by the carbohydrates in food and drink. Protein is a source of energy but its main role in the body is growth and repair. It helps in the formation of muscles, hair, nails, skin and organs, such as the heart, kidneys and liver. Fat is an essential nutrient with a host of important functions within the body. It is essential for supplying the body with omega 3 and omega 6 essential fatty acids, producing healthy cell membranes and maximising the absorption of fat-soluble vitamins and fat-soluble antioxidants.
A M R A P
AMRAP stands for “as many reps as possible” and is usually performed as a way to exhaust your body in a certain time frame, for example, as many push ups as possible in 30 seconds and you keep going for as many reps as you possibly can until that timer goes off.
E M O M
EMOM stands for “every minute on the minute”. This method of training requires you to complete the desired amount of repetitions within the minute, using the remainder amount of time in that 60 second window for rest, before beginning again. The goal with this type of training is to improve your cardiovascular and muscle endurance.
I hope this helps you with making clarity of a few of the "fit words" that we use on a daily basis in your workouts, programming, gym sessions or group fitness classes!
If you are ever unsure, please never be afraid to ask for help!