Important caveat: Different types of fitness include different terminology. It is impossible to cover all the terminology of fitness in one article, and therefore we consider the terminology of fitness in its classical sense – a combination of exercises that an athlete performs as part of a gym workout.
When performing exercises, the athlete is faced with the following terminology:
The approach is to perform a certain number of repetitions in the exercise without rest. Example: an athlete performs 12 pull-ups, then jumps off the horizontal bar and rests. These 12 pull-ups in this example are one approach.
Repetition – performing the same exercise several times within the same approach.
Tempo – the speed of performing repetitions in the exercise.
Rest (between sets and exercises) – the time that an athlete spends on recovery after performing an approach or exercise.
Failure – the inability to perform the next repetition in the exercise while maintaining the correct technique.
Training cycle – the time for which the athlete performs work on all the target tasks. Example: the training cycle of most amateur athletes is a week. On Monday, the muscles of the chest, biceps and abs are worked out. Wednesday – back, triceps and aerobic training. Friday-legs, buttocks and abs. The cycle is not always 7 days. You can train without reference to the days of the week, which will lead to the formation of a cycle of 5 or 9 days.
The phases of the exercise. Positive, negative, and static phases.
“Negatives” – the negative phase of the exercise.
Fitness exercises are divided into two groups:
Strength (or anaerobic) exercises – movements that are aimed at increasing muscle mass, changing the volume of muscles. Performed without the participation of oxygen. Energy is synthesized by anaerobic glycolysis. Strength exercises include such movements as squats, pull-ups, fitness exercises with a barbell and dumbbells.
Aerobic exercises are movements that are more often used for fat burning, increasing endurance, and toning muscles. The main source of energy is oxygen. Aerobic exercise includes running (not sprinting), jumping rope, cycling, swimming.
The division into goals between aerobic and anaerobic exercises is conditional. With the help of anaerobic exercises, it is possible to burn fat, with the help of aerobic exercises-to build a little muscle mass. But to gain muscle mass, it is much more effective to train in the gym than to run in the morning. For weight loss, a more effective option is low-intensity aerobic exercise.
The combination of aerobic and anaerobic exercises can help you achieve maximum efficiency in changing your physique.