Fitstop’s Session Terminology
Are you new to Fitstop? Do things like ‘YGIG’ or '3RM' not really make sense to you? You’re not alone - every Fitstopper has to learn the ropes of terminology - and this blog post is here to make this learning process easier for you so you can thrive in your Fitstop session from the beginning!
THE MOST IMPORTANT FITNESS TERMS TO KNOW
A repetition, often abbreviated to ‘rep,’ refers to a full single cycle of a specific movement. During a Fitstop session, you will notice different numbers of repetitions prescribed to different movements, depending on the session style and where we are in the training program.
Generally, the HIGHER the number of repetitions of a movement, the LIGHTER the weight should be, and the objective is to build fitness and endurance, whereas if the repetition number is LOWER, the weight lifted should be HIGHER and the objective is strength or power.
A round refers to the completion of a specific number of different exercises consecutively. Once every exercise is performed, 1 round is completed. The number of rounds prescribed in a Fitstop session will depend on the style of session, desired intensity and objective of the session.
During a Fitstop session, you'll often see ‘rest’ prescribed as part of the program. This is to ensure your heart rate and body can take some time to recover to ensure you are able to lift or perform with the correct intensity or the appropriate weight.
During a Fitstop session, you'll often see ‘spot’ prescribed as part of the program. This is one of the huge benefits to training in small teams - you and your training buddies should always feel safe, supported and encouraged to push outside of your comfort zone. Spotting is generally only required when the prescribed lifts get towards a near-maximum level.
“Workout for time”
A workout for time means there is a list of exercises for you to complete. Your goal is to complete the workout as quickly as possible and record your time. During these stations or sessions, it's extremely important to maintain proper form and technique to avoid injury and record an accurate time.
“You go, I go”
This is a concept used at Fitstop predominantly in partner workouts. In your pair, one person is working to complete a certain number of reps for a specific time, whilst the other is resting. Once complete, the pairs will switch. This is one way we incorporate interval training into our program at Fitstop (whilst keeping it fun 😉).
“Every minute on the minute”
This means you have a prescribed number of exercises and repetitions to complete within a single minute. The goal here is to spike the heart rate and generally complete the work within 30-40 seconds to allow a 20-30 second rest before starting the next round. Over time, your goal is to maintain your intensity and complete your reps in the same amount of time each minute. This is another way we incorporate interval training into our program at Fitstop.
This means in your team of 2 or 3, instead of each starting on a different exercise and cycling through for the duration of the station, one person will start working while the others wait until they have finished their first exercise. The next person will then begin, and the team will follow the leader for the duration of the station.
“As many rounds as possible”
Your goal is to move at a consistent pace with minimal rest for a certain duration. It might be 5 minutes where the intensity will be quite high, or 30 minutes where the intensity will be lower and you have to pace yourself through the workout or station.
“Maximum number of reps”
Your goal is to complete as many reps as you can within a certain duration. This might be your goal as an individual, a pair or a team. It's important to maintain proper form and technique whilst aiming for max reps in a workout or station.
Your warm-up set refers to the first set of movements at any given station. This set for any barbell or dumbbell movement should be lighter than your target weight for that movement. It's important to start every new station lifting a lighter weight and gradually increase the weight you're lifting as you move through the station. This is particularly important during your first station of the day.
Top set refers to the final and heaviest set of a lift at any given station. As you work through a station using the barbells or dumbbells, most of the time the goal is to increase the weight you're lifting every time you return to that movement. As you get closer to the end of a station, the weight you're lifting should be the heaviest you lift for that day and the weight you can try to remember for the following week.
“Reps in reserve”
Reps in reserve is a concept that helps you gauge effort levels during a session. RIR refers to the number of repetitions you could have performed with a certain weight before reaching muscle failure or fatigue. E.g., if you have two reps in reserve, it means you could have performed two more reps with good form before failure. This technique allows you to gauge your effort and adjust your training intensity accordingly. By consciously leaving a certain number of reps in the tank, you can ensure that you’re not overexerting yourself while still providing sufficient stimulus for muscle growth and strength gains.
“3 Rep Max / 5 Rep Max / 10 Rep Max”
These metrics refer to the maximum amount of weight you can lift for a certain number of repetitions whilst maintaining proper form and technique. 3RM, 5RM and 10RM are used throughout the Fitstop program to measure and track overall strength progress.
Calories is the main metric we will often reference at Fitstop in regards to the cardio machines (ski ergs and bike variations). There will often be calorie targets prescribed in different sessions, which will differ depending on the intended stimulus of the session. Generally, the lower the calorie target, the higher the intensity and level of effort.
WHY DO WE TRAIN IN TEAMS AT FITSTOP?
Generally in Fitstop sessions, you will train in teams of 2, 3 or 4.
This means you will have at least one training buddy for the entire session - someone to help push you, watch your technique, spot you so you can lift 1% heavier and be there to celebrate the wins with you!
HOW DO FITSTOP SESSIONS FLOW?
Every Fitstop session is programmed to allow for a maximum of 36 people. This might mean 6 teams of 6, 12 teams of 3, 18 pairs, etc. To begin a session, you and your team will choose a station to start on and share the space and equipment for the duration of the station. The room will be set up to support you and your team in the designated space so you will never have to worry about disrupting anyone else in the room.
Our golden rule when training with your team: never overtake your buddy on a station!
READY FOR YOUR FITSTOP SESSIONS?
Now that you’re filled with all this epic knowledge, your Fitstop sessions are going to become even more enjoyable, and you’ll be a master in no time.
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