"Decoding the Gym: A Beginner's Guide to Fitness Terminology"

Whether you are a newcomer to exercise or have been exercising for a long time, there are several terms commonly used in discussions about physical activity and fitness. The following is a guide to help you better understand these terms through a basic description:

Exercise is planned physical activity that enhances or maintains physical fitness and overall health and wellness. It often involves repetitive bodily movements designed to improve strength, cardiovascular endurance, and flexibility.

Physical activity includes all types of movements that use energy, from everyday activities such as walking and doing chores to organized workout sessions. It plays a crucial role in promoting a healthy lifestyle, leading to better fitness, health, and overall well-being. It's key to recognize that exercise is just one type of physical activity, and not all physical activity needs to be structured exercise.

Reps, which is short for repetitions, represent the number of times a particular exercise is done consecutively. They play a crucial role in workout regimens as they help gauge the level of intensity and workload during training. When adhering to a training schedule, you will receive a specific number of reps to accomplish for every exercise. Typically, the number of reps for an exercise ranges from 1 to 20, although occasionally you may exceed 20 reps.

Sets refer to a group of consecutive repetitions performed for a particular exercise. They help organize a workout by breaking down the total number of reps into smaller, manageable chunks, allowing for rest in between.

Volume refers to the total number of reps x the number of sets x the amount of weight performed for an exercise. For example, if you squatted 135 pounds for 3 sets of 10 reps, your total volume on squat would be 4,050 pounds. Coaches will often keep track of a client's total volume of all their exercises to help plan progressions or regressions when needed.

The Rating of Perceived Exertion, abbreviated as RPE, is a measure of how challenging you perceive an exercise or an entire workout to be, rated on a scale from 1 to 10. A rating of 1 signifies minimal effort, while 10 represents maximum effort. One way to understand RPE is to equate it with the concept of "Reps in Reserve." For instance, exercising at an RPE of 8 suggests you have 2 reps left in reserve (10 - 8 = 2), while an RPE of 10 indicates no remaining reps (10 - 10 = 0). For optimal results, it is recommended to perform the majority of your exercises within the RPE range of 6 to 8.

The principle of Progressive Overload, also known as Progressive Loading, states that the body needs to face increasing challenges in order to achieve results. Common strategies for implementing progressive loading include increasing the weight by 5 pounds weekly, adding one repetition per week, or incorporating an extra set into the routine. However, these approaches do not consider factors such as tough work weeks, lack of sleep, poor diet, or general life stress. Therefore, it is crucial to introduce progressive overload only when the body is prepared for it. It is advisable to continue training within the RPE 6-8 intensity range and introduce changes in weight, repetitions, or sets only when the body can adequately recover.

Free weights and machines are two distinct approaches to strength training. Free weights, including dumbbells and barbells, require more control and precision as they are not fixed to a specific path, allowing for a wide range of motion and the engagement of various muscle groups. This can lead to more dynamic and compound exercises. Machines, however, guide the user through a fixed range of motion and are excellent for isolating specific muscles, making them a good choice for focused strength training. Both methods can be effective for building strength and fitness, and the preference often depends on the individual’s training goals and experience level.

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