Something my friend Sam mentioned made me curious about HIIT. I was going to research and do a whole write up on that subject when I kept running into terms I was unfamiliar with in the articles. Every other word it felt like I had to look up the damn definition. So, instead of HIIT, this is my
glossary o' fitness terminology.
Abdominals or "abs" - The collective name for the muscles on the front of the torso, below the chest. Swimming, rowing and Nordic skiing work these muscles.
Abductors - Muscles of the hip that pull your legs apart. Gluteus medius and minimus pull your legs outward. Inline skating, skiing and dance work these muscles.
Adductors - Muscles of the inner thigh that pull your legs together. They attach the pelvis and the femur (or thigh bone). You use these muscles when inline skating, skate skiing or swimming the breaststroke.
Aerobic - Literally, "with oxygen." Aerobic exercise is the body's process of producing energy with oxygen in the bloodstream. Byproducts are carbon dioxide and water (breathing and perspiration). It's great for burning fat and strengthening your heart and lungs.
Anaerobic - Literally, "without oxygen." In anaerobic exercise, energy is produced without oxygen, usually because the exercise intensity is such that the heart and lungs can't get enough oxygen to the muscles. Anaerobic exercise creates a byproduct called lactate, which builds up in the muscles and causes soreness and fatigue.
Antioxidants - Substances such as Vitamins A, C and E and minerals such as copper, magnesium and zinc. Believed to destroy free radicals, which some scientists think may not only accelerate aging but also contribute to the formation of cancers and cataracts.
Asana - The term for any of the many poses done in yoga.
Ballistic stretching - A kind of stretching that advocates bouncing to increase the amount of stretch. This is no longer recommended as it has been found to cause muscle tears and soreness.
Barbell - Weights attached to a long bar which requires both hands to pick up.
Basal metabolic rate (BMR) - The lowest rate of body metabolism (rate of energy use) that can sustain life, measured after a full night's sleep in a laboratory under optimal conditions of quiet, rest and relaxation.
Bicep - The muscle running along the inside of the upper arm which bends your arm at the elbow. Paddling a canoe (and a kayak, to some degree) exercises your biceps.
Biomechanics - The study of the mechanics of muscular activity.
Board-lasted - Shoe construction featuring a piece of stiff fiberboard glued to the upper and then to the mid- and outsole. These shoes offer a lot of stability and motion control, appropriate for the over-pronater. Learn how to choose running shoes.
Body fat - The percentage of your body mass that is not composed of lean muscle, water, bones or vital organs.
Body Mass Index (BMI) - Body mass index (BMI)A number that describes a body's relative weight and strongly correlates to total body fat content in adults.
Burnout - State of being bored or tired with exercise, frequently the result of overtraining or unvaried workouts. Cross-training and rest are good remedies for burnout.
Cadence - The beat, time or measure of rhythmic motion or activity such as pedaling a bicycle. Your cadence is the speed of your pedaling.
Carbohydrates - An energy source in the body. At rest, the body derives energy almost equally from the breakdown of carbohydrates and fats; during exercise, the main energy source depends on the intensity of the exercise.
Cardiovascular - Relating to or involving the heart and blood vessels.
Century - A cycling reference to a 100-mile biking event.
Complex carbohydrates - Starches, such as grains, breads, rice, pasta, vegetables and beans. They get their name from their complex, chainlike structure. During digestion, starches are typically broken down into sugars and used by the body for energy. Complex carbohydrates offer you more sustained energy levels than simple carbohydrates.
CoolMax - DuPont CoolMax is a high-performance polyester. It uses DuPont's proprietary Dacron fibers to move sweat away from the body to the outer layer of the fabric, where it can evaporate quickly. Learn how to choose fitness clothing.
Cool-down - Slowing down at the end of a workout to allow your body temperature and heart rate to decrease gradually.
Creatinine - A proteinlike substance manufactured by your muscles (but also found in some meats) that has been found to increase athletic performance and delay fatigue. Gives the muscles strength and a greater ability to do high-intensity exercise such as sprinting. Also helps buffer the lactic acid that accumulates during high-intensity exercise.
Cross-training - Mixing different activities into your regular workout routine to avoid overuse injuries and to prevent boredom. Cycling, running and swimming are 3 common activities used to cross-train different muscle groups.
Curved last - Shoe construction with a curved sole. This shape provides cushioning and promotes inward motion. Good for feet with rigid, high arches that underpronate. Learn how to choose running shoes.
Dehydration - The abnormal depletion of body fluids, easily detected by dark, concentrated urine. Prevented by drinking water or sports drinks before, during and after exercise. When you are fully hydrated, urine is plentiful, pale and odorless.
Deltoids or "delts" - The triangular, 3-part muscles that wrap around the tops of the shoulders. They allow you to raise your arms forward, backward and out to the sides, and also rotate them inward and outward. Rowing, rock climbing and swimming work the deltoids.
Dumbbell - weights attached to a short bar that can be held in one hand. Often used in pairs.
Electrolytes - Minerals such as sodium, potassium, calcium and magnesium that act to keep your nerves firing and muscles moving, especially during exercise. They are lost through sweating and can be replaced by drinking sports/energy drinks.
Endorphins - Any of a group of proteins with potent analgesic properties that occur naturally in the brain. These are the brain chemicals that contribute to the "runner's high" or good feelings during and after exercise.
External obliques - Muscles running diagonally downward and inward from the lower ribs to the pelvis that allow you to bend forward and twist at the waist. These lie on top of the internal obliques. The kayaking stroke uses these muscles much more than the arms!
Fartlek - Swedish for "speed play," a type of loosely structured interval training for runners, cyclists, and in-line skaters. It combines high-intensity segments with your regular training pace in order to build strength and speed.
Flexibility - The range of motion around a joint. This can be increased with stretching and yoga.
Free weights - Weights not attached to a machine nor driven by cables or chains. Barbells and dumbbells are examples of free weights.
Gels - Calorie and electrolyte supplements often taken during endurance training to maintain energy level.
Glucose - A sugar, the usual form in which carbohydrates are assimilated by the body.
Gluteus maximus, medius and minimus or "glutes" - The 3 muscles of the buttocks and hips that extend your thighs forward and to the side (abduction) and rotate your legs at the hips. Walking, running and climbing all work the gluteus maximus. Side movements such as skating or dance work the abductors.
Glycogen - The form carbohydrates take when stored in the muscles.
GO TEAM! - The universal Team-In-Training cheer!
Hamstrings - The group of 3 muscles on the back of your thighs that runs from the lower part of the pelvis to just below the knees. They allow you to bend your knees and straighten your legs at the hips. Climbing, hiking uphill, running and cycling all work the hamstrings.
HIIT or High-Intensity Interval Training - HIIT is a specialized form of interval training that involves short intervals of maximum intensity exercise separated by longer intervals of low to moderate intensity exercise.
Internal obliques - Muscles that run upward and inward from the hip bones to the lower ribs, allowing you to rotate and bend at the waist. These are located underneath the external obliques. These muscles are used when you paddle a kayak.
Intervals - Speed workouts, usually run on a track, with distances and target paces decided before you run. They typically consist of relatively short sprints of 220 yards to 1 mile interspersed with rest periods of slower running.
Ironman - See Triathalon. An Ironman triathalon refers to these specific distances... 2.4 mile (3.86 km; 77
lap) swim, a 112 mi (180.2 km) bike ride, and a 26.2 mi (42.195 km) run.
Isometrics - Exercise or a system of exercises in which opposing muscles are so contracted that there is little shortening but great increase in tone of muscle fibers involved.
Kickboard - Small foam board used for short sprints to develop leg power and speed when swimming. Held under the chest so that the arms are not involved in the swimming stroke.
Kilometer - Metric measurement used in athletic events. One K equals 0.62 miles. A 10K race is 6.2 miles, and a 5K is 3.1 miles.
Kinesiology - the study of the principles of mechanics and anatomy in relation to human movement.
Lactic acid (lactate) - A byproduct of anaerobic (or high-intensity) exercise that collects in the muscles and causes soreness, stiffness and fatigue.
Latissimus dorsi or "lats" - the pair of fan-shaped muscles across your middle and lower back that attach the arms to the spine. They work to pull your arms down and back, and give you good posture when they are toned. Rock climbing, swimming and rowing all use these muscles.
Ligament - A flexible, non-elastic tissue that connects bone to bone. For example, the anterior cruciate ligament (ACL) of the knee connects the kneecap to the femur (thigh) and the tibia (shin). Ligament injuries can be sprains or tears.
Marathon - long-distance foot race with an official distance of 42.195
kilometres (26
miles 385
yards) that is usually run as a road race. The event is named after the fabled run of the Greek soldier
Pheidippides, a messenger from the
Battle of Marathon to
Athens.
Microfiber - Fabric of tightly woven polyester or nylon fibers that offers good resistance to wind and light rain, as well as breathability. Shells used for high-energy, outdoor workouts are frequently made of this lightweight fabric.
Nutrition - The sum of the processes by which an animal or plant takes in and utilizes food substances.
Osteoporosis - A condition that affects especially older women and is characterized by decrease in bone mass with decreased density and enlargement of bone spaces producing porosity and fragility.
Overpronation - Excessive inward foot motion during running that can lead to injury. Learn how to choose running shoes.
Pectorals or "pecs" - The 2 pairs of muscles in the chest that work to pull the upper arms toward or across the chest. The pectoralis major covers the chest from the top of the arm to the collarbone, down to the sternum and upper 6 ribs. The smaller pectoralis minor is located underneath, and runs from mid-chest to shoulder blade. Push-ups work the pecs!
Perceived exertion - The level of intensity you feel your body is exerting during exercise on a scale of 0 to 10. An unscientific way of staying within your target heart rate zone.
Pronation - The natural inward motion of the foot after heel strike and before pushing off again with the ball of the foot. Overpronation is excessive inward motion and can lead to running injuries. Learn how to choose running shoes.
Pull buoy - A foam flotation device designed to fit between your legs and keep the lower part of your body afloat without kicking. It allows you to work only your upper body and concentrate on your swimming stroke.
Pyruvate - A nutritional supplement that has been found to enhance athletic performance and possibly aid in burning fat.
Quadriceps or "quads" - The group of 4 muscles that make up the front of the thigh. Quads straighten the knee, and keeping them strong can help ward off knee injuries. Cycling, skiing, running and hiking downhill work these muscles!
Rectus abdominis - The muscle extending the entire length of the abdomen, from the lower 3 ribs to the top of the pubic bone (below the navel). Works to keep you upright and lets you bend at the waist. Strengthening this muscle can help prevent lower back pain.
Recumbent bike - A bicycle on which you sit in a reclined position with your back supported and your feet out in front. It can be an indoor, stationary-type or a moving, outdoor-style bike. It works the buttocks and hamstrings more than upright bicycles, and unlike uprights, supports the back.
Repetition or "rep" - A single movement, as in doing one squat. This is going down and then going back up. For toning, strength and endurance, do more reps at a lower weight.
Resistive cuffs and boots - Foam buoyancy devices placed on the ankles and/or wrists to create extra resistance for water aerobics and water running. Shown to increase workout intensity up to 5 times.
Resting Heartrate - This is a person's heart rate at rest. The best time to find out your resting heart rate is in the morning, after a good night's sleep, and before you get out of bed. The heart beats about 60 to 80 times a minute when we're at rest. Resting heart rate usually rises with age, and it's generally lower in physically fit people. Resting heart rate is used to determine one's training target heart rate. Athletes sometimes measure their resting heart rate as one way to find out if they're overtrained. The heart rate adapts to changes in the body's need for oxygen, such as during exercise or sleep. [
Mine was 62 the other morning. Does that mean I'm an athletic badass? j/k]
Rhomboids - The muscles that pull your shoulder blades inward. They attach to the vertebrae at the base of the neck and go diagonally to the inside edges of the shoulder blades.
R.I.C.E. - The formula for treating an injury such as a strain or sprain. The acronym stands for Rest, Ice, Compression and Elevation. [
Also a favorite staple of mine, a milled rice that has had its husk, bran, and germ removed. This is done largely to prevent spoilage and to extend the storage life of the grain. After milling, the rice is polished, resulting in a seed with a bright, white, shiny appearance. The polishing process removes important nutrients. A diet based on unenriched white rice leaves people vulnerable to the neurological disease beriberi, due to a deficiency of thiamine (vitamin B1). White rice is often enriched with some of the nutrients stripped from it during its processing. Enrichment of white rice with B1, B3, and iron is required by law in the United States.]Runner's High - the endorphin release and feeling of euphoria after a prolonger period of exercise
Set - A number of repetitions of a movement, such as an arm curl or a squat. A set may have 8 reps, for example.
Shin splints - The generic term for pain in the front of the lower leg. Most often caused by inflammation of the tendons (tendinitis), which can result when the tendons are subjected to too much force or repeatedly overstretched. Running or walking on hard surfaces can contribute.
Simple carbohydrates - Sugars, such as fructose, glucose, maple syrup and honey. So called because their chemical makeup consists of only 1 or 2 units as opposed to complex carbohydrates, which contain many.
Slip-lasted - Shoe construction made by sewing the upper into a sock, which is then glued directly to the mid- and outsole without any board in between. These are flexible shoes with lots of cushioning and little motion control and are ideal for the underpronater. Learn how to choose running shoes.
Spinning - The Spinning program utilizes a revolutionary stationary bike, the Johnny G. Spinner by Schwinn, which is designed to simulate a real outdoor biking experience. There are no computers attached to the Spinner, and the bike has a fixed gear, racing handlebars, pedals with clips or cages, and a seat that can adjust up and down, fore and aft. Each Spinner also has a resistance knob that you can use to adjust the intensity of each workout.
Sprain - An injury to the ligament.
Supination - Rolling motion of the feet onto the outer edges. Typical of high-arched, stiff feet. Also called "underpronation." Learn how to choose running shoes.
Static stretch - A simple muscle stretch that goes just to the point of gentle tension and is held steadily for several seconds without moving or bouncing.
Strain - An injury to the tendon or muscle.
Straight last - Shoe construction with a straight shaped sole. A straight last is appropriate for the overpronater with a flexible, flat arch. It helps to control inward motion. Learn how to choose running shoes.
Stretch reflex - A protective, involuntary nerve reaction that causes muscles to contract. Bouncing or overstretching can trigger the reflex in which muscles are trying to protect themselves from damage.
Target heart rate - The ideal intensity level at which your heart is being exercised but not overworked. Determined by finding your maximum heart rate and taking a percentage (60% to 85%, depending on fitness level) of it.
T.E.A.M. -
Train.
Endure.
Achieve.
Matter. Over the past 20 years, nearly 400,000 Team In Training® (TNT) participants have raised close to $1 billion for lifesaving blood cancer research.
TNT provides training to run or walk marathons and half marathons or participate in hiking adventures, triathlons, cross-country ski marathons and 100-mile century bike rides.
Tendon - A flexible, non-elastic tissue that connects muscle to bone. The Achilles tendon is the large connector from the heel bone into the calf muscle.
Tether - Attached to a belt and then to a ladder or some other fixed point at poolside, a tether helps you turn a too-small pool into a swimmer's treadmill. For example, you can have a great workout in a hotel pool or any other pool that's too small for laps.
Threshold - The heart rate at which lactic acid begins to build up faster than you can break it down. You should do the bulk of your training at just below that level.
Trapezius or "traps" - The triangular muscles stretching across your back from the spine to the shoulder blades and collarbone. They work with the deltoids to lift your arms and shoulders. Good to have strong ones for carrying a backpack!
Triceps - The muscles on the back of the upper arms that straighten your elbows and allow you to push your arms forward. You use them when you're fly-fishing or pushing a running stroller.
Triathalon - multi-sport endurance event consisting of swimming, cycling, and running in immediate succession over various distances
Underpronation - Another term for supination, or the excessive outward-rolling motion of your feet. The opposite of pronation, or inward movement. Learn how to choose running shoes.
Vastus intermedius, lateralis and medialis - 3 of the 4 muscles of the thigh that make up the quadriceps. Strong quads help protect your knees. The 4th muscle is the rectus femoris. Cycling, skiing, running and hiking downhill work these muscles!
VO2 max - The largest volume of oxygen your body can take in and assimilate. This figure is very high in trained endurance athletes.
Warm-up - Gentle, slow exercise at the beginning of a workout to prepare muscles, heart rate, blood pressure and body temperature for the activity.
Water dumbbells/water barbells - Flotation devices shaped like paddles that provide extra resistance to your arm muscles when used underwater. They can also be used to hold you at the surface for back and leg exercises.
Water Stop - The so-appreciated voluteer supported stations along a training route for trainees to partake in sports drinks, water, gummy bears, trail mix, gels and/or random snacks.
Weight-bearing exercise - Exercise in which you support your weight or lift weight. Lifting weights or doing weight-bearing exercise (such as running, skiing or walking) can help slow down the rate of bone loss and osteoporosis, and therefore reduce fractures.
Wicking - Moisture movement by capillary action. It usually refers to technical fabrics that move sweat away from the skin to the outer surface of the fabric, where it evaporates. Learn how to choose fitness clothing.
Yoga - A system of exercises for attaining bodily or mental control and well-being. Various forms of yoga include poses (or asanas) for building strength and flexibility, breathing exercises for cleansing, and/or meditation for relaxation and stress reduction.
Night before race, outfit preparation (aka running mini me).
Pre-race photo op... so cold I resorted to the (unused) hotel room trash bag for an extra layer.
At the start line.
A top the St. John's Bridge.
Taking a break with Joe.
Another break with Jeff and Asher.
The cutest middle school girls handing out roses to all the finishers.
The SF/Marin Summer TNT team!
Dr. Jampolis is a board certified internist and physician nutrition specialist (one of only 200 in the country). She specializes exclusively in nutrition for weight loss and disease prevention and treatment.
This shoe allowed you to distribute your weight across a bigger surface area making it easier to traverse across, and on top of the snow, rather than into, and through the snow. Without the snoeshoe, you posthole (a fancy word for stepping into soft snow creating a sunken in hole) and it takes a lot physical exertion and effort to go a far distance like this.
Toby leading the charge!
The amazing view once you reach Dewey Point.
A proud 'Captain' moment together.
More snowshoeing is in our future! 
This was Clay and I just outpacing 'Grandpa' right behind us.
I feel like this mound of butter after eating for 4 days straight in portland. All it's missing is a huge mound of bacon, too.
