Gym Lingo 101
If you've worked out at Rozzie Fitness, you've probably encountered gym lingo, or words that are specific to fitness culture/spaces. Here are some acronyms, methods of training, and fitness-specific words that you'll encounter when working out at Rozzie Fitness, or anywhere else you work out! These definitions are taken partially from an article by the American Council on Exercise, where you can find additional fitness terms.
AMRAP: As many reps/rounds as possible in a given time. When we do 4 minutes of exercise during group class, where you are moving at your own pace and counting reps, that’s an AMRAP circuit.
BOSU: Both sides utilized. The BOSU is a half sphere. One side is flat and rigid, and the other side is a pliable ball. BOSU is often used for balance or core training. We have a BOSU in the foam-roller area, and we often use it during glute bridges. The exercise is more difficult if you put your feet on the BOSU.
DOMS: Delayed onset muscle soreness. Discomfort and stiffness experienced in the muscles hours or days after performing an exercise with novel loads or movements. Many people experience the effects of DOMS 1-3 days after exercise. You can help avoid muscle soreness after exercise by staying hydrated and eating nutritious meals. Also, keep in mind that you're building muscle even if you aren't sore after a workout!
TRX: Total [Body] Resistance eXercise. Refers to yellow and black straps you might see anchored to the wall or a rack used for bodyweight and suspension training. We have these in the small studio, attached to the squat rack.
Circuit: Performing a series of exercises, moving from one exercise to the next with little or no rest. During your semi-private sessions, the three exercises you do in a rotation make up a circuit. The same is true for the exercises you do in a group class.
Functional training: Compound or multi-joint exercises or movements used to prepare the body for everyday life. We prioritize functional training at Rozzie Fitness. For example, grocery carries with kettlebells in the gym will help you carry groceries outside the gym.
Superset: Two or more exercises performed in alternating fashion. During semi-private sessions, you’ll generally do two strength supersets that each rotate between three exercises.
Tabata: A method of interval training invented by Dr. Izumi Tabata. Several rounds of 20-second, high intensity/maximum effort work intervals, followed by 10 seconds of rest. We sometimes use this interval during group classes.
Collar/Clip: The attachment that secures plate weights on a barbell, so the weight doesn’t slip off. When using barbells at Rozzie Fitness, please always use a collar!
Core: The central-most part of the body. In fitness, it means the area between the legs and arms. Core training often focuses on training the abdominals, but also includes back, hip, glute, and shoulder training. At Rozzie Fitness, dead-bugs and planks are two of the many exercises we use to train all aspects of the core.
Foam roller: A long cylinder made of foam used for soft tissue massage (which is often called myofascial release). We have softer and harder foam rollers, so always feel free to use the one that’s most comfortable.
Free weights: Dumbbells or other equipment used freely or without the guidance of a machine or cable. We prefer free weights because they force more of the body to work. For example, in a squat your entire body is working. Yes, it’s a “lower body” exercise, but you need to stabilize through the core and upper body to effectively move the load without pain. On a leg press machine your upper body and core are completely relaxed, leaving just your legs to do the work.
Kettlebell: Cast iron weight equipment in the shape of a bell. Used for swings, lifts, carries, and of course Turkish Get-Ups.
Medicine ball: Firm, weighted ball often used for throwing and catching with resistance. At Rozzie Fitness we use the larger grey balls for wall balls and throws and use the smaller black balls for slams.
Rep: One complete motion of an exercise.
Set: A group of consecutive repetitions. During semi-private sessions, you’ll generally do three sets of each exercise.