Educating yourself is key to success in your MidStrong membership. Find out what everything means below.
Aerobic training can be considered any physical activity that has the ability to elevate your heart rate to it’s target heart rate and maintain that level for a minimum of 20 consecutive minutes.
As Many Rounds (or Reps) As Possible
Anaerobic exercise consists of brief intense bursts of physical activity, such as weightlifting and sprints, where oxygen demand surpasses oxygen supply. While aerobic exercise relies on oxygen, anaerobic exercise is fueled by energy stored in your muscles through a process called glycolysis.
Beginning with a light to moderate weight and over a period of sets work your way up to heavier weights that you can still safely handle.
A prescription for a list of exercises to be done in succession.
Progressively increasing weight after each set.
The entire anatomy generally from a person’s rib cage down through and including their hips. It involves all the muscles, bones, tendons, and nerves that control the stability of the “trunk” or torso. The core is the basis of all movement. It’s the true foundation of all our strength and fitness.
Progressively decreasing weight after each set.
Every Minute On the Minute. A type of interval workout where you perform a specific rep scheme each minute at the top of the minute, attempting to complete the prescribed circuit and number of reps before the top of the next minute. task at the start of every minute for a set amount of time.
Range of motion in a joint or group of joints or the ability to move joints effectively through a complete range of motion.
Circuit of three or more movements for one body part performed one after another with no programmed rest between movements. Giant sets increase the intensity of a workout by overloading a muscle group and pushing it to its limit to burn fat and boost the cardiorespiratory response.
High Intensity Interval Training. A methodology that uses bursts of high intensity movement and fluctuates with periods of lower intensity recovery, or even full rest, to elevate the heart rate, build work capacity, and develop muscular endurance and anaerobic conditioning.
Alternating bursts of intense exercise interspersed with intervals of lesser intensity or even rest.
Exercise that develops increased work capacity at high intensity. It is typically intense and sustained for prescribed periods of time or over a prescribed rep scheme. It has been shown to boost the resting metabolic rate.
Refers to our ability to move freely without pain or discomfort. Flexibility is dependent on a joint’s range of motion.
Movement intended to prepare the body for more vigorous exercise. Objective is to raise core temperature, loosen up joints and tissues, increase heart rate modestly, and stimulate the neuromuscular and circulatory system prior to a workout.
Perceived Rate of Exertion – a scale from 1 to 10 that communicates how difficult or easy you perceive your exertion to be. 1 being very easy and 10 being as hard as you can possibly go, without being able to sustain that level of effort.
A rep scheme in which load increases with each successive set while the number of reps decrease, attaining a prescribed peak, and then working back down in weight while increasing the number of reps per set.
The prescribed number of reps and sets for each movement in a workout. Often includes a prescription for load as well.
Repetitions – the number of times you perform a movement in a set
Adapting or modifying movements, loads, or rep schemes to your capacity or limitations. You can scale up as well as down, making the movement or workout relatively harder or easier, depending on your level of ability and conditioning.
A grouping of repetitions in a rep scheme.
Combination of two movements that target the same joint but opposing muscle groups, performed back to back with no programmed rest. Often a push and pull combined into one larger set.
Form of high intensity interval training with prescribed rounds and cycles of movements and rep schemes for which we alternate between short work intervals of hard effort followed by short recovery intervals, e.g. 20 seconds of work, 10 seconds of rest, for 8 rounds.