That's Fit

Getting fit shouldn't require knowing any fancy terms, acronyms, or even a secret handshake. All that should be necessary is the desire to build a healthier body and mind. But, flip through just about any magazine or visit any fitness website and you're bound to come across information that doesn't make any sense to a fitness newbie. And yes, this website (and the author of this post) are just as guilty of offering somewhat more advanced content from time to time.

To help clarify, and to help create a better balance with my posts for people at more advanced fitness levels, I began what I call Gym Lingo columns. Usually I try to make sense of some common gym vocabulary -- from the types of sets to an assortment of common terms and phrases that make up the fitness lexicon -- but this time around I thought I'd focus on a very common acronym that, to someone who's never heard it before and/or don't know what it means, may need some explanation. So, I thought that the better fit would be to include it here in Fit Factor.

RPE. What do these three letters stand for? Rate of Perceived Exertion. The name, when no longer in acronym form, does a good job of clearing up what this fitness term is all about. A special RPE scale is typically referred to when someone wants to gauge their intensity level. With one being the lowest (meaning that the least amount of effort is being exerted) and ten being the highest (the maximum amount of effort is being exerted). Knowing where you fall on this RPE scale will help you figure out if you are working out hard enough or if you need to kick things into higher gear.

It's easy to step into a gym for the first time and feel somewhat intimidated. There are a bunch of people you don't know (many of which may be more fit than you), countless machines that look like torture devices, and a language being spoken that is oftentimes difficult to follow.

With regard to the last of those factors, I've started offering a virtual classroom here on That's Fit that I call "Gym Lingo." Although much of what is covered may be old hat to some of you, others will benefit from this crash course on gym speak and will have you fitting in with the locals in no time.

The bell has rung. Please find a seat...

For this week's edition of Gym Lingo, we're going to take a look at some of the different types of the exercise known as the deadlift. Some of these are pretty common, while others are a little lesser known. Here are just a few to help you along with your gym vocab.

Deadlift. May as well with the standard version, right? This exercise is a great full-body exercises, as it calls upon so many major muscle groups. To perform the standard deadlift, start with your feet slightly spread apart just past shoulder-width and the barbell on the floor (though it can be done with dumbbells, we'll stick to the barbell deadlift). Then, with a mixed grip (one hand facing you and the other facing away from you), grasp the bar so that your hands are just outside your knees. From there, lift the bar by extending hips and knees to full extension, pulling your shoulders back at top of lift. Next, lower the weight by bending at the waist and knees and repeat.

It's easy to step into a gym for the first time and feel somewhat intimidated. There are a bunch of people you don't know (many of which may be more fit than you), countless machines that look like torture devices, and a language being spoken that is oftentimes difficult to follow.

With regard to the last of those factors, I've started offering a virtual classroom here on that's fit that I call "Gym Lingo." Although much of what is covered may be old hat to some of you, others will benefit from this crash course on gym speak and will have you fitting in with the locals in no time.

The bell has rung. Please find a seat...

For this week's edition of Gym Lingo, we're going to take a look at some popular group exercise classes that many gyms offer their members. Some of these are pretty common, while others are a little lesser known. Here are just a few to help you along with your gym vocab.

Spinning. This is an aerobic exercise that takes place on a specially designed stationary bicycle called a spinning bike (no one ever claimed that gyms were the birthplace of originality). As you pedal, an instructor creates a visualization of an outdoor cycling workout, all while pulse-pounding music plays over a booming sound system.

Cardio Boxing. Designed, to some degree, after the workout boxers follow when training for a fight, this class offers the same cardiovascular benefits without having to ever square off against an opponent.

Bosu. A bosu ball looks like an exercise ball that has been cut in half and then stabilized on a firm platform. There are a variety of group classes that utilize the bosu; cardio work, strength training, core/balance building, and sports performance conditioning can all be performed in bosu group settings.

Bikram Yoga. Ideally practiced in a room heated to 105°F (40.5°C) with a humidity of 40%, Bikram yoga classes are guided by a yogi's specific dialogue. This style of yoga including 26 postures and two breathing exercises, and classes last approximately 90-minutes.

There are several other types of group classes that gyms offer, but these are certainly among the more common and popular. If you have any others that you'd like to add, please be my guest and add them in the comments section below.

Hopefully this helps you the next (or first) time you go to the gym.

Class dismissed.

It's easy to step into a gym for the first time and feel somewhat intimidated. There are a bunch of people you don't know (many of which may be more fit than you), countless machines that look like torture devices, and a language being spoken that is oftentimes difficult to follow.

With regard to the last of those factors, I've started offering a virtual classroom here on that's fit that I call "Gym Lingo." Although much of what is covered may be old hat to some of you, others will benefit from this crash course on gym speak and will have you fitting in with the locals in no time.

The bell has rung. Please find a seat...

This week we'll be discussing some turns of phrase that are commonly tossed about in most gyms. To those who speak "gym-ese," they make perfect sense. To those who don't, not to worry ... it won't take buying Rosetta Stone to learn the language.

Can I work in? If someone is using a particular machine or piece of exercise equipment, someone may ask this question. Basically, what the person is asking is if they can alternate sets with you; while you take your break, they perform their set, and vice-versa. If someone happens to ask you this question while you are finishing or about to finish your last set, just tell them that you're on your last set and then it will be all theirs.

You on this? If someone asks you this, they're wondering if you're using the machine, bench, barbell or whatever it is that you happen to be standing next to at that moment. It's also a means of letting you know that if you are, in fact, using it, stop dilly-dallying and get on with your set. Pretty please.

Can I get a spot? No, people asking this question aren't asking for some tea. They're asking if you can assist them in completing their set. When spotting someone, be sure to let the other person do the work, as it is your job as their spotter to help ensure their safety, not lift the weight for them (unless of course they are unable to lift the weight at all, at which point you need to take control of the lift).

There are countless other phrases that you may hear in a gym, but these three are certainly among the most common. If you have any others that you'd like to add, please be my guest and add them in the comments section below.

Hopefully this helps you the next (or first) time you go to the gym.

Class dismissed.

It's easy to step into a gym for the first time and feel somewhat intimidated. There are a bunch of people you don't know (many of which may be more fit than you), countless machines that look like torture devices, and a language being spoken that is oftentimes difficult to follow.

With regard to the last of those factors, I've started offering a virtual classroom here on that's fit that I call "Gym Lingo." Although much of what is covered may be old hat to some of you, others will benefit from this crash course on gym speak and will have you fitting in with the locals in no time.

(tri-sets, drop-sets, straight sets, etc.). This week, we'll learn about a few major muscle groups, including where they are located on the body, how to exercise them, and even their nicknames.

The bell has rung. Please find a seat ...

Pectorals. More commonly referred to as "pecs," these are the muscles that make up your chest (note: sometimes they are also simply referred to as chest). There are a variety of ways to work the various portions of your chest -- including the upper, lower, mid-region, inner, and outer areas. The most popular of chest exercises is the bench press, though you can also incorporate dumbell flyes, incline press, dumbell press, dips, pullovers, and decline press.

Even if you're a relative neophyte when it comes to working out, you can still talk the talk with the best of them. Just like anything else -- be it an occupation, sport, hobby, or whatever else -- working out has its own vernacular.

Starting today, and going forward on a fairly consistent basis, I'm going to post some common "Gym Lingo," complete with definitions. For some of you, this may all be old hat. But for others, knowing some of these terms may help you feel more at ease the next time (or the first time) you step into a gym.

This week, I will be focusing on some of of the different kinds of Sets. First of all, a Set is nothing more than one series of a number of repetitions. For example, if you do ten repetitions (or "reps") of bench press, wait a minute, and then complete ten more repetitions, you will have completed two Sets. Got it? Good. Let's get more in depth, then.

Straight Set: This is pretty much what I just described. You perform a certain number of reps and then take a specific amount of time to rest until beginning the same exercise again.

Tri-Set: Three different exercises, that all work the same muscle group, performed one after another without any break in between. The rest period finally occurs once you have completed the last of the three exercises that make up the tri-set.

Compound Set: Often mistakenly referred to as a Super-Set, a Compound Set involves two separate exercises -- completed in succession, without any rest between them -- that work the same muscle group.

Super-Set: Two sets, completed without any rest between them, that work different muscle groups.

Drop-Set: Consecutive sets of the same exercise performed without rest in between, usually using lighter weight for each set.

Some time next week, I'll offer up some more Gym Lingo, focusing on some of the major muscle groups.