 | What’s the Difference Between a Set and a Rep? |
Rep, or repetition — One complete movement of an exercise, from start, to midpoint, to finish. (Finish is actually back to the start position.) Reps should be slow and controlled, and good form should be maintained throughout the movement.
Set — A specified number of repetitions (complete movements) of a particular exercise that are performed without a rest.
| What’s the Difference Between My Target Heart Rate and My Resting Heart Rate? |
Resting Heart Rate — The number of beats of your heart per minute when your body is at rest. The average resting heart rate for men and women is between 60 to 80 beats per minute. A resting heart rate over 85 may be a sign that your heart is working harder than it should.
Target Heart Rate — The optimum heart rate to sustain during exercise to maximize results. Generally, the target range is between 50 to 85% of your maximum or peak heart rate. (Peak heart rate is determined by your age.)
| Body Fat Percentage — How important is it? |
Body fat percentage refers to the percentage of your body weight that is made up of body fat. How much is too much? Not all health professionals agree on the numbers and most commonly-available methods of measuring body fat are imprecise, so don‘t get hung up on the numbers. Measuring body fat is simply one way to track the overall progress of a fitness training program. Here are some generally accepted numbers based on ACSM and ACE guidelines:
BODY FAT PERCENT GUIDELINES
FEMALE MALE
<12% Unhealthy <6%
12-17% Athletic/Lean 7-13%
18-23%
24-29% More than you need 20-24%
30% or > Obese 24% or >
| What's so Important about a Balanced Fitness Program? |
Being "fit" is about more than just being strong. True fitness is measured by three basic things:
Aerobic fitness,
Muscle strength and endurance, and
Flexibility.
Scientific studies are constantly providing us with information confirming what each of us knows already, a balanced fitness program incorporating each of these areas can provide many important and life-enhancing benefits.
| So... What Exactly are the Differences? |
Aerobic (or "Cardio") Exercise — Aerobic exercise includes any rhythmic, repetitive activity that involves your large muscles and lasts longer than 90 seconds. It is often referred to as "cardio" or cardiovascular exercise due to the fact that regular aerobic exercise increases the ability of your heart and lungs to pump oxygen, blood and other vital nutrients throughout your body. Examples of aerobic exercise include:
Brisk walking
Rowing machine
Jogging
Cycling
Running
Swimming
Elliptical trainer
In-line skating
Stair-climber
Cross-country skiing
Strength Training — Strength training (sometimes referred to as anaerobic exercise) involves exercises that enhance the tone, shape and function of your body’s muscles. This type of exercise involves relatively slow, isolated muscle activities such as:
| Weight lifting |
| Calisthenics (e.g., push-ups) |
Flexibility — Flexibility relates to your ability to bend, stretch and move. It is natural for our bodies to lose flexibility as we age. While aerobic exercise and strength training play important roles in maintaining flexibility, stretching is a key element. In addition to slowing down the loss of flexibility that results from the natural aging process, stretching helps prepare the body for exercise and helps you relax by reducing muscle tension. Assisted stretching and Yoga are two effective ways to improve flexibility.
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