When you’re new to a fully custom, personalized Fitness program, you also get new exposure to a Fitness Coaches language around workout prescription as it pertains to; efforts, pace, intentions, expectations….etc.
So what does it all mean?
Let’s start with Rule #1:
Personalized Fitness means just that, it’s personalized. It’s designed/prescribed for YOU. The way someone else’s easy, sustainable, consistent, or hard effort looks, may NOT look like yours. Do yourself a favor, DO NOT compare your efforts, and/or paces to someone else, unless it’s been noted to do so. This can help alleviate a lot of confusion.
I’ll try to keep these definitions short and simple, as just like anything else, there are variables that may apply depending on the specific use of the terms, who they are for, and who has designed them. I am also not going to define every single one shown in the image, as some are self explanatory (or should be).
Just like it sounds, it should be easy. A general rule is that you should be able to carry on a conversation with your friend at an easy warmup pace/effort.
A pace/effort that is repeatable. There are A TON of variables with this as it can differ based upon the clients prescription. The intent of a “sustainable” pace for someone competing in Fitness, vs. someone training for health and longevity will have a different intent and could look vastly different. However, it should still be a repeatable effort. IE: if you can do 20 air squats in under 40sec for one set, you could repeat that for 10 sets. These efforts should NOT leave you laid out on your back after completion.
These 2 fall under the same umbrella. A pace that you can maintain without stopping. Transitioning from movement to movement without the need to stop or rest. A smooth steady/consistent pace that is maintained throughout the course of the prescribed time domain.
These will typically be seen in more advanced programs as the client MUST truly understand what specific efforts “feel” like. These can also get very intricate within designs that have specific peak schedules or progression periods. Percentages for loads are one thing, as there are clear numbers. However, when they are used to describe “efforts and/or paces”, it can get a little more complicated.
This is where things start to get uncomfortable. The intent is that you’re “grinding” through the workout. Pushing hard, not to the point of red line, but definitely feeling uncomfortable throughout the prescribed work. A GRIND pace may or may not leave you lying on your back when complete.
ACTIVE RECOVERY/BLOOD FLOW
One of my favorites! Just move. Literally. This can look like walking, hiking, swimming, cycling, easy cruising on an AirBike, rower, or other indoor machines. The intent is to move oxygen and blood throughout the body. Moving blood and oxygen helps to support recovery, aids in tissue repair, breaks up lactic acid, and a long list of other health factors. Active Recovery is another one that can look vastly different based upon the client. Again, don’t confuse yourself via comparison, just understand that the intent is to “move blood” and allow the body to recover in a low stress state (IE: no intensity, no major CNS demand, no heavy loading….etc)
While “FLOW” can often be used to described the previous item, it is also used to explain the transition from positions or movements. You will often see various “Movement Flow’s” that are designed for the individual to move with fluidity from one to the next, IE: flowing while you move.
I hope these general definitions help you have a better understanding on the intentions and expectations behind these terms.
As usual, if there are further questions about expectations/ intentions in your program, ask your C5 Coaches for clarification, and we would love to help you out!
Rock on Fitness Fam ❤️💪🏾