Training Glossary

An alphabetical list of fitness terms explained in a simple, easy to understand way. To make a suggestion or let me know of a correction, send me a brief email here.

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Adaptive Thermogenesis

The slowing of your metabolic rate in response to a prolonged calorie deficit. The greater the deficit and duration the higher this reduction in metabolic rate will be.

Aerobic Exercise

Exercise that relies on the aerobic energy system to be sustained, using oxygen to successfully meet the demands of the exercise being performed. 

Usually performed for extended periods of time. For example;

  • Long Distance Running

  • Leisurely Swimming

  • Casual Cycling

  • Walking

Anaerobic Exercise

Exercise that uses oxygen faster than it can be replaced resulting in an oxygen debt, forcing the body to use alternative energy systems that cannot be sustained.

Usually perform for short intense periods with efforts to extend resulting in the build of lactic acid. Examples include;

  • Sprinting

  • Heavy Weightlifting


Basal Metabolic Rate (BMR)

The number of calories you need at rest to allow your body to function at its most basic level and makes up the bulk of your daily calorie needs. Also known as  Resting Metabolic Rate (RMR).

Bench Press (Flat)

The bench press is a compound movement that works several muscles in the upper body. It is predominately a chest exercise but also works the front head of the deltoid (shoulder) and the triceps.

Often touted as the king of the upper body exercises it is the exercise of choice for many people when it comes to building a strong and muscular chest.

As well as working the chest, shoulders and triceps it also engages various other muscles including the core, rotator cuff muscles and serratus anterior as stabilising muscles during the lift.


Compound Movement

Any exercise that works multiple muscle groups through multiple joint actions. For example, the bench press works your chest, shoulders and triceps with movement at the shoulder and elbow joints.

Other examples include;

  • Squat

  • Lunge

  • Deadlift

  • Chin Up

  • Shoulder Press


Delayed Onset Of Muscle Soreness (DOMS)

The pain, soreness and/or stiffness felt in the body after performing exercise. It is usually felt 24 - 72 hours after exercise under the following circumstances;

  • Doing an exercise you've never done before

  • Coming back to exercising after time off


The Energy Balance Equation

The relationship between the calories you consume through food/drink and the calories you expend through maintaining homeostasis and activity. The energy balance has 3 basic rules;

  1. You will gain weight if your energy input is greater than your energy output

  2. You will lose weight if your energy input is less than your energy output

  3. You will neither gain nor lose weight if your energy input is equal to your energy output