Ah, January. A time to renew and reset. Maybe even try a new fitness routine you find online or join a gym or a group class. While it’s tempting to go full force into something new, it is important to make sure the programs and routines you choose support the goals and outcomes you seek.

The fitness world has its own language and its own acronyms. But if you are not familiar with the intent of these terms and simply take them at face value, you could wind up injuring yourself. Here I’ll share a few of the most common acronyms you will encounter.

AMRAP As Many Reps/Rounds As Possible

In theory, AMRAP is a very good format for those who have a defined amount of time to work in. It’s also useful to gauge progress if the workout is repeated again in the future. For some, counting reps or rounds is a way to measure fitness in the same manner a runner tracks pace and mileage.

An AMRAP workout may look like this: in 20 minutes of work, complete as many rounds as possible of this sequence:

10 burpees
10 deadlifts
10 wall balls
5 pull ups

I have a few concerns with this approach. The intent is that the participant be focused on counting reps/rounds that are done correctly. Human instinct, though, can often lead us to prioritize quantity over quality. Poor form for the sake of increasing reps or rounds will not be effective in achieving your underlying fitness goals, and in some cases it can even lead to injury.

Quality, always, over quantity. If your competitive nature causes you to skip rest after rounds or perform a rep hurriedly to get to a certain number, AMRAP is not for you. Remember why you are resistance and cardio training in the first place: to gain strength and endurance. Don’t cut yourself short! Perform each rep and round solidly, with full range of motion, and manage your rest to ensure safety.

EMOM Every Minute on the Minute

Created as a way to encourage pacing and keep to an exact timeframe, EMOM can be a great tool. The idea is to select an exercise for each minute, perform a certain number of reps, and with whatever time is left of those 60 seconds, rest. This might look like:

1st minute: 25 squats
2nd minute: 15 push ups
3rd minute: 30 heel touches
Repeat 4x for a 12 minute workout

While this is another great way to create a program that fits within a defined amount of time, if you cannot complete the prescribed reps in less than 60 seconds you’ll end up with no rest. Or worse: you’ll perform the reps rapidly but poorly to ensure you get rest.

If you like the defined timing of EMOM but are failing to get quality reps, consider lowering the rep scheme so that you perform fewer in each minute or switching to a Tabata-style format in which you perform for time, with built-in rest, and omit counting reps. Traditional Tabata is 20 seconds of high intensity followed by 10 seconds of rest, but you can adjust to any timing that fits your needs.

WOD Workout of the Day

If you have no injuries or muscular imbalances, enjoy! If not, take each WOD with a grain of salt. The good news is that nearly every exercise in a WOD has an alternative exercise that you can do safely that will activate the intended muscle group. Ask a coach or do some research online to find modifications that are right for you.

It’s also important to note that WODs are for people with general fitness goals. If you were to do enough unique WODs, eventually you’d hit the areas you need to strengthen, but if you have a specific area you are tying to target, this is not for you.

HIIT High Intensity Interval Training

HIIT is great for increasing your cardiovascular fitness. Interval training will test your heart and lungs, strengthening them. If you are looking to get into an endurance sport, adding interval training to your usual workout can be a great complement to your longer efforts.

If your goal is weight loss, this is an OK supplement to your routine but it should not be all you do. Cardio does leave us breathless, and that feeling can seem like it is doing more to burn calories, but cardio alone can not help you get the results you truly want.

Resistance training, ultimately, is going to assist you in weight loss. Some people fear resistance training, but I assure you that if done correctly it will not add bulk. It will instead add that lean muscle mass that will give you good tone, increase your bone density, and raise your metabolism.

RM Rep Max

With no number in front, this means a one-rep max effort performing a specific lift. 3RM would mean 3 reps at max effort, etc. These are primarily for power lifters. The goal is to lift as much as you possibly can for the prescribed rep(s). Then rest 3-5 minutes after. IMO, for the general public, it is not the safest way to seek change, nor the most time efficient.

To Failure

And finally, not an acronym but a phrase you may see in a workout: to failure. This is another form of AMRAP, but with no set time limit.

Once again, the intent is not problematic but it is the athlete’s interpretation that can be dangerous. When a coach asks you to perform an exercise to failure, what they mean is that you should do reps until proper form is no longer possible. Not as long as others in the class are doing it. Not more than the last time you did it. Not after your form goes out the window. Again, it is important to remember the point of the exercises in the first place: to build strength and endurance without incurring injury that will set you back weeks and weeks of progress.

There are a variety of training methods and philosophies available for you to try. Choosing the right one for your goals and your mindset may take some experimentation--and you may benefit from consulting with a knowledgeable trainer or coach. Easing in to any new program is important. Work hard but know when to take a break and reevaluate.

Your individual stopping points or boundaries may take some time to identify, and that’s OK. Understand the intent of the prescribed plan and adjust accordingly. Also, never be afraid to alter the plan to fit your needs. Remember, in any class, training session, or at-home workout, it is your time, your goals, and your safety that are most important.

Train Smart. Respect your goals. You are worth it.

With love,

Missi

Why I cringe when I hear AMRAP (and other acronyms we need to talk about)

Is Cardio the Key to Weight Loss?

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