5 gym terms you should know for your first workout (2023)

Starting a new exercise routine can be daunting, especially when you need to familiarize yourself with gym terms and equipment.

Understanding academic terminology is essential for successtrainingmifitness goals.

This blog will go over some keywords to know before your first workout. From terms of basic equipment to lifting weights,cardio, bodyweight training and stretching, we've got you covered.

This guide will give you the confidence and knowledge to navigate the gym and get the most out of your workout.

5 gym terms you should know for your first workout (1)

1. Basic Gym Equipment Terms

5 gym terms you should know for your first workout (2)

1.1. dumbbells

Dumbbells are small weights that can be held in one hand. They come in various weights and can be used for exercises likebiceps thread, shoulder development and triceps extensions.

As you lift, keep your back straight and contract your abdominal muscles. Use a weight that is appropriate for your strength level, and only lift as much as you can.

1.2. dumbbells

A barbell is a piece of equipment used for weight training consisting of a long bar with weights at each end, usually made of steel or cast iron.
When lifting, keep your back straight, engage your abdominal muscles, and choose a weight that matches your strength. When lifting heavy weights, use a spotter or brace for safety.

1.3. Russian weights

Kettlebells are ball-shaped cast iron weights with a handle on top. These rights can be used for swings, deadlifts, and goblet squats.

It is crucial to maintain proper form when performing kettlebells to avoid injury. Keep your back straight, engage your core muscles, and use an appropriate weight for your strength level.

You should also warm up properly before using kettlebells, as they can be difficult to handle if you need to familiarize yourself with them.

1.4. resistance bands

Resistance bands are elastic bands that can be used for various exercises such as push-ups, rows, and leg extensions. Maintaining good form when using resistance bands is essential to avoiding injury. Keep your back straight and use your core muscles during the exercise.

Also, use a band that is appropriate for your strength level, and avoid stretching beyond the band's specified limit. In addition, it is essential to anchor the band well before starting the activity.

2. Weightlifting Terms

Weight lifting is a crucial aspect of any exercise routine, and understanding the terminology used in weight lifting can help you achieve your fitness goals more efficiently.

2.1. Repetition (Reps)

Rep is a complete movement of an exercise. For example, one repetition of a biceps curl would consist of lifting the weight from its starting position to its top position and then lowering it back down.

The number of repetitions you perform on an exercise can affect the outcome of your workout. Generally speaking, performing fewer reps with a heavier weight will help you build muscle, while performing more reps with a lighter weight will help you build stamina.

2.2. Define

A set is a group of repetitions. For example, if you do 10 reps of bicep curls, that would be considered one set. The sets you perform in an exercise can affect the outcome of your workout.

Generally, performing more sets will lead to greater muscle growth and endurance, but finding the right balance between sets, repetitions, and weight is essential to avoiding burnout and injury.

23. Progression

Progression is the gradual increase in weight, reps, or sets over time. It is made to challenge the body and promote muscle growth and strength. Progression is an integral part of weightlifting as it helps challenge the body and promotes muscle growth and strength.

By gradually increasing the weight, repetitions, or sets you're doing, you'll be able to continue to progress your training and reach your fitness goals.

2.4. superconjunto

ANDsuperconjuntoIt is a type of training in which two exercises are performed consecutively with little or no rest. This type of training is designed to increase intensity and burn more calories. Supersets can be a great way to increase the intensity of your training andburn more calories.

However, it is essential to be careful when performing supersets as they can be very challenging and increase the risk of injury if not performed correctly. Choosing exercises that complement each other and don't overload the same muscle group is critical.

A well-rounded exercise routine that includes a variety of exercises, including cardio and stretching, is essential to ensure overall health and fitness. And it's essential to stay consistent with your exercise routine and take rest days when necessary to give your muscles time to recover and strengthen.

3. Cardiovascular terms

Cardio, or cardiovascular exercise, is a vital aspect of any exercise routine. Not only does it help improve cardiovascular health, but it also helpsweightlossand general physical conditioning. Understanding the terminology used in cardio can help you reach your fitness goals more efficiently.

3.1. interval training

Interval training is a type of cardiovascular exercise in which you alternate short bursts ofhigh intensity exercisewith periods of rest or low intensity exercise.

Interval training can be an effective way to burn more calories and improve cardiovascular health. It is particularly effective for weight loss and general fitness.

To implement interval training into your workout, you can start with a 5-minute warm-up and then alternate 30 seconds of high-intensity exercise (like running or cycling) with 30 seconds of rest or low-intensity exercise (like jogging). . or bicycling) bicycling at a slower pace) for a total of 20 minutes.

As you get fitter, you can increase the duration of your high-intensity intervals and shorten your rest or low-intensity intervals.

3.2. HIIT (High Intensity Interval Training)

HIIT is a type of interval training in which you do short bursts of high-intensity exercise, followed by periods of rest or lower-intensity exercise. It is a highly effective form of cardio that can help you burn more calories, improve cardiovascular health, and aid in weight loss.

To implement HIIT into your training, you can start with a 5-minute warm-up and alternate 30 seconds of high-intensity exercise (like running or jumping) with 30 seconds of rest or low-intensity exercise (like jogging). or walking) for a total of 20 minutes.

You can shorten your rest or low-intensity intervals as you get fitter and lengthen your high-intensity intervals.

3.3. LISS (Low Intensity Steady State)

LISS is a type of cardio where you perform low-intensity exercise for an extended period of time. This is a great form of cardio for anyone starting out or recovering from injury. It can help improve cardiovascular health and help with weight loss.

You can incorporate LISS into your training by starting with a 5-minute warm-up and then doing 30-minute low-intensity activities such as jogging orcycling. You can gradually lengthen low-intensity training as you get fitter.

It is crucial to remember that you should progressively increase the intensity and duration of your aerobic exercise as you get fitter, starting at a level that is acceptable for your current fitness level.

Also, it's crucial to listen to your body and never push yourself too hard. Stop exercising and talk to a trainer or medical professional if you experience pain or discomfort.

4. Bodyweight Training Terms

Bodyweight training is exercise that uses your body weight as resistance instead of weights or equipment. This workout can be done anywhere and is a great way to build strength and flexibility and improve overall fitness.

Understanding the terminology used in bodyweight training can help you reach your fitness goals more efficiently.

4.1. Lizards

Pushups are a bodyweight exercise that works your chest, triceps, shoulders, and core. To perform a proper pushup, start in a plank position with your hands slightly wider than shoulder-width apart and your feet together. Lower your body by bending your elbows, keeping your body straight, stopping when your chest is an inch or two off the ground.

Return to the starting position by straightening your elbows. It is essential to engage your core muscles and keep your back straight during the exercise. If you find the exercise too difficult, you can do pushups on your knees instead of your toes.

4.2. dominated

ANDriseis a bodyweight exercise that involves the use of the hands to lift the body toward a bar, working thecostas, biceps andforearm muscles. She begins by hanging from a pull-up bar with an overhand grip, with her hands slightly wider than shoulder-width apart to perform a proper pull-up.

Pull your body toward the bar by contracting your back muscles and biceps, keeping your elbows close to your body. Lower yourself back to the starting position with control.

It is essential to engage your core muscles and keep your body in a straight line throughout the exercise. If the exercise is too strenuous, you can do pushups with a band or machine, or do negative pushups.

4.3. squats

ANDsquatis a bodyweight exercise that involves bending your knees and hips to lower your body as if you were sitting in a chair, working your legs, buttocks, and core muscles.

Begin by standing with your feet shoulder-width apart and toes pointed forward. Keep your weight on your heels and knees behind your toes. Lower your body by bending at the knees and hips, keeping your chest up and back straight.

It is crucial to engage your core muscles and keep your back straight during the exercise. Return to the starting position by stretching your legs. You can also add weight by holding dumbbells or a barbell to increase the difficulty.

4.4. lunges

Lunges are a bodyweight exercise that works the legs, glutes, and core. Begin by standing with your feet shoulder-width apart to perform a proper lunge. Step forward with one foot and bend both knees to lower your body. Make sure your front knee is directly over your ankle and your back knee is suspended off the ground.

Return to the starting position by straightening both legs. Throughout the workout, it's crucial to contract your core muscles and keep your back straight.

You can also add weight by holding dumbbells or a barbell to increase the difficulty. To change up the exercise, you can also perform reverse lunges by stepping back instead of forward.

4.5. boards

The plank is a bodyweight exercise that works your core, shoulders, and back. To perform a proper plank, start in a pushup position with your forearms flat on the floor and your hands clenched. Your body should be straight from head to toe.

Engage your core muscles and hold this position for a set amount of time. It's crucial to keep your back straight and avoid sagging or raising your hips too high. To increase the difficulty, you can also perform variations like side planks or moving planks.

5. Expandable terms

Every training routine should includeextension. Helps increase flexibility, improve range of motion, and prevent injury. Understanding the terminology used in stretching can help you reach your fitness goals more efficiently.

5.1. static stretching

Static stretching is a type of stretching where you hold a position for some time. It is the best way to increase flexibility. To implement static stretching into your training, you can start by holding a stretch for 15 to 30 seconds and gradually increasing the hold time as you become more flexible. Examples of static stretches include hamstrings, quadriceps, calves, and triceps.

5.2. Dynamic Stretch

Dynamic stretching is a type of stretching that involves moving through a range of motion. It is used to warm up the muscles before a workout and improve mobility. To implement dynamic stretching into your workout, you can start by doing a 5-minute warm-up, then do exercises like arm circles, leg swings, and core twists.

5.3. PNF Stretching (Proprioceptive Neuromuscular Facilitation)

PNF stretching is a type of stretching that involves the use of resistance to increase the stretch. This can be done by contracting the stretched muscle before relaxing it and going deeper into the stretch. PNF stretching can help increase flexibility and muscle strength. It can also be effective for those who struggle with traditional static stretching.

You can start by recruiting a partner or adding resistance from a band to the PNF stretch in your workout. Then stretch as usual, but tense the muscle being stretched for a few seconds before relaxing and deepening the stretch.

6. Frequently asked questions

6.1. Can you explain what repetition means in the exercise?

One repetition refers to one complete execution of a specific exercise movement.

6.2. How many repetitions make up a series?

A set is a series of repetitions performed one after the other without interruption, usually consisting of 6 to 12 or more repetitions.

6.3. Can you explain what an interval training exercise is?

Interval training is a cardiovascular workout that involves alternating between high and low intensity exercise or rest periods.

6.4. How would you describe bodyweight training?

Bodyweight training is a form of exercise that uses the individual's bodyweight as resistance, rather than equipment or weights.

6.5. Could you explain the PNF stretch?

PNF stretching, or proprioceptive neuromuscular facilitation stretching, uses resistance to increase muscle flexibility and strength by contracting and relaxing the muscle being stretched.

7. Final words

Understanding key gym terms can help you navigate the gym and reach your fitness goals more efficiently. Whether you're a beginner or a seasoned gym goer, learning basic gym equipment terms, weight lifting terms, cardiovascular terms, bodyweight training terms, and stretching terms will help you understand how to use the equipment and perform exercises correctly and how to track your progress.

With consistency, patience, and determination, you can achieve your fitness goals. Always start at a level appropriate to your fitness level and gradually increase the intensity and duration as you reach it. You must listen to your body to avoid injury.

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