10 fitness terms that often leave you confused

When you are starting your fitness journey, the vocabulary of seasoned trainers can sometimes seem too daunting, or, even foreign. Big terms and even bigger exercise regimes can often scare us off even before trying them. Here is a list of terms from the ‘exercise’ world that you may want to know about.

Metabolism is the process through which your body converts the food and liquids you consume into energy. Metabolism is not only required for you to exercise but even when your body is stationary. There are two kinds of metabolism: BMR (Basal Metabolic Rate) and RMR (Resting Metabolic Rate). While BMR is measured when the person is at rest (but awake), RMR on the other hand is measured when the person is at complete rest, that is, when he awakes after an eight to twelve hour sleep. A fast metabolism means that your body is digesting and using food appropriately. It is difficult to increase metabolism without the right diet and exercise.

Resistance training is a form of exercise that improves endurance and muscular strength. When your body performs resistance training, it moves against gravity. Resistance can only be provided when you move your body against its natural motion, that is, against gravity. A few examples of resistance training are weight lifting, planks and arm raise.

Strength training is that form of physical exercise which uses resistance in order to induce muscular contraction. This helps in building body’s strength, endurance and skeletal muscles. Strength training also helps in developing stronger bones and hence, in increasing bone density. Some examples of strength training exercises are lunges, push-ups, dumbbell rows and squats.

HIIT refers to High Intensity Interval Training. As the name suggests, HIIT is a form of training that deploys hard-core cardio. HIIT is usually a combination of vigorous exercises that often leave you breathless. The recovery period in this form of exercise is short and hence, the intense burst of exercise hits your body like no other form of exercise. Those seeking rapid weight loss should opt for HIIT for faster fat loss.

Cross training is a combination of aerobics, strength training and flexibility. This form of exercise is aimed at full body fitness. Since cross training has no fixed rule, it is easy to bring variation in this form. As there are diverse groups of exercises that you can use, you may target different muscle groups and hence, achieve better results. An example of cross training is a combination of yoga, swimming and kickboxing.

Functional fitness aims for the body to be fit enough to perform day-to-day functions with ease. Examples could be carrying grocery bags or climbing stairs several times a day. Functional fitness exercises target at building a stronger core along with upper and lower body strength. Functional fitness also tends to use and hence, helps strengthen multiple joints and various muscles. A classic example of functional fitness is burpees and pull-ups.

Circuit training is a combination of 8-10 exercises, which seek to work on different muscles. Since you need to complete a circuit of exercise, there is no halt between exercises. The progression from one exercise to the next one is quick and hence, each set does not last for more than three minutes. Due to this, a session of circuit training doesn't last for more than 20-25 minutes (roughly 8X3). An example could be a combination of high knees, skipping, burpees, squat jumps, treadmill, jumping jack, sit-ups and push-ups.

Waist to hip ratio is the ratio of the circumference of the waist to that of the hips. The WHR determines the health status of a person. Having more weight around the waist area makes you prone to developing lifestyle diseases such as vascular diseases and diabetes. This ratio determines how much fat is stored on your waist, hips and buttocks. According to WHO, the ideal measure for waist to hip ratio are as follows: 0.9 or less in men and 0.85 or less in women.

Endorphins work as neurotransmitters. They pass signals from one neuron to the next. They are often secreted in response to emotions like stress or pain. Endorphins work in accordance with your body’s design and hence, form the connection between mind and body. After an exercise session, your body releases endorphins which elevate your mood. This is why those who follow certain workout regimes are called ‘endorphin junkies’.

Interval training refers to performing a variety of high intensity exercises in a short period of time. This type of training involves low to high intensity workouts with regular intervals of relief periods. Walking and jogging are classic examples of interval training. (Image Courtesy: Shutterstock)