Fitness Facts For Beginners

These Fitness Facts will help you understand the basic knowledge and terminology of the fitness world. I’m sure at some point you have read a fitness article or had a conversation with someone about fitness and was not familiar with the some of the terminology. For this reason, I have made a brief fitness facts list of the terminology and latest trends on nutrition, personal training, and various exercise research so you wont feel left out of the loop any longer.

Fitness Facts On The Resting Metabolic Rate (RMR)

• RMR stands for Resting Metabolic Rate.
• RMR is the speed of your metabolism at rest.
• The biggest deciding factor of the RMR are the muscles.
• Roughly 22% of your RMR is caused by the muscle.
• For every pound of muscle you gain, you will burn an additional 14 calories/per day.
• A low calorie diet without exercise can decrease the RMR by 20%.
• Aerobic exercise will decrease the RMR by 4%.
• Weight training will increase the RMR.
• The RMR drops 2-3% per decade starting at the age of 20. Mostly due to the loss of muscle mass.

Fitness Facts On EPOC

• EPOC stands for excess post-exercise oxygen consumption.
• EPOC creates a after burn effect from exercise.
• Resistance training has the greatest EPOC.
• High intensity interval training (HIIT) generates more EPOC then aerobic exercise.
• Aerobic exercise generates very little EPOC.
• The greatest EPOC occurs within the first 2 hours after exercise.

Fitness Facts – Men Versus Women

• The elevated fat burning effect after intense resistance training is around 16 hours for women and 48 hours for men.
• Men have a greater EPOC effect because of a larger adrenaline surge and higher levels of testosterone.
• Women have been shown to have more muscular endurance than men.
• For optimal muscle gains, women will do best with a 1 minute rest period while men need 2-3 minutes.

Fitness Facts – Eccentric Versus Concentric

• Eccentric focuses on the lowering portion of a weight lifting exercise.
• Concentric focuses on the lifting portion of a weight lifting exercise.

Fitness Facts On DOMS

• DOMS stands for delayed onset muscle soreness.
• DOMS is the soreness felt in the days after an intense workout.
• Warm ups will reduce DOMS.
• Eccentric focused exercises causes a greater DOMS compared to concentric.

Fitness Facts Final Thought

Obviously, these are not all the fitness facts circulating in the health community. But it is a great start for any beginner trying to learn more about interesting fitness facts and the lingo that goes along with them.

Henry Chervenka

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