Welcome back to the Mindfully Strong Podcast! We have a big episode for you this week!
Listen as we go in depth about common terms used in a workout. What equipment to use, sets, reps, where do you start?
Sets and Reps- Sets are just another way of saying rounds when referring to a specific exercise. A trainer might say, “First we have squats and we will perform 4 sets of 15 reps. That means we will perform the squat 15 consecutive times without rest, then rest and repeat 3 more times.
Lift/Movement/Exercise-These three words are pretty interchangeable when referring to a specific exercise. Some coaches or trainers may say, “Our first lift today is a bench press. While performing this lift, try to keep your feet flat on the floor throughout the movement. We are performing this movement because it is a great exercise for functional strength and power.
Warm up- The warm up is generally the first 5-15 minutes of the session. Warm ups consist of a combination of functional movements that prepares your body for what it will endure through the rest of the session. These warm ups should warm up the tissues, engage the core functionally and stimulate blood flow through elevating the heart rate.
Cool down- The cool down is the last 10 minute of the session. This section consisted of some static stretching, self massage work and diaphragmatic breathing. The objective of the cool down is to bring our bodies back into a parasympathetic state for optimal recovery.
Muscular Strength – Strength is exhibited by how much you can lift. Functional strength is a combination of how much weight you can lift and how well you perform the movement.
Hypertrophy- Hypertrophy means growth or muscular growth. Optimal hypertrophy comes from a mixture of strength training and muscular endurance training. The traditional cardio method works directly against muscular hypertrophy.
Intensity- Sometimes in strength or hypertrophy training you may be asked to perform an exercise as many times as you can for a specific amount of time. When this occurs, your trainer will tell you what level of intensity you should perform the repetitions. 1 is low intensity, 10 is all out. In true strength training we usually select weight by percentage of max for that specific lift.
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