Fitness Terminology Explained

When I am training clients I refer to certain "fitness" terms that not every client understands. Recently I came across this list in one of my fitness magazines and I thought it would be a good idea to share it.

Anaerobic Exercise - A high-intensity activity (like sprinting or heavy weightlifting), usually performed for fewer than two minutes, that uses phosphates and glycogen-instead of oxygen-as fuel.  It ups speed, power, strength and endurance while torching calories.

Compound Exercise - A movement that occurs at several joints, working multiple muscle groups.  Think squats, which involve bending the ankles, knees and hips to target the hamstrings, quads and glutes.

Drop Sets - A technique that involves starting an exercise with the heaviest weight you can lift, then decreasing the load with each set.

High-Intensity Interval Training - Alternating short bursts of exercise at a very challenging effort level with periods of recovery at a moderate one.  It boosts endurance and burns the greatest number of calories in the least amount of time.

Plyometrics - Quick, explosive moves-such as jumping-that increase muscle strength and power while blasting calories.

Superset - A set of two exercises done back-to-back, without rest in between.  These moves can work opposing muscle groups-like biceps curls and triceps kickbacks-or the same body part.

Target Heart Rate - The beats per minute you should aim for during cardio exercise, based on your intended exertion level.  For low-intensity exercise, shoot for 50 to 60 percent of your heart rate max: for moderate: 60 to 80 percent; and at a high intensity, between 80 and 90 percent.

*Subtract your age from 220 to get your estimated heart rate-the most beats per minute your heart can safely reach during exercise.

Pistachio and Cranberry Biscotti

These 95 calorie biscotti are bejeweled with dried apricots, cranberries, and pistachios adding to their beauty, sweet-tart flavor and chewy texture too.

ingredients

2	c	white whole- wheat flour
1⁄2	c	almond flour (available at specialty stores)
1	t	baking powder
1	t	ground cinnamon
1⁄4	t	salt
2		large eggs, 1 separated
1⁄4	c	light olive oil
1⁄2	c	plus 1 tablespoon turbinado sugar
2	t	finely grated orange zest
1⁄2	c	coarsely chopped dried apricots
1⁄2	c	coarsely chopped dried cranberries
1⁄2	c	coarsely chopped unsalted pistachios

1. Preheat oven to 350°F. line a large baking sheet with parchment paper or a silicone liner.

2. In a medium bowl, whisk together flours, baking powder, cinnamon, and salt. Set aside.

3. In a large bowl, beat together 1 whole egg, 1 yolk (reserve egg white), olive oil, and 1⁄2 cup sugar with a wooden spoon until smooth. Gradually add the flour mixture while mixing until just combined. Stir in orange zest, apricots,cranberries, and pistachios.

4. On a floured work surface, form dough into 2 logs approximately 10 inches long. Place on the baking sheet and flatten each log until about 1 inch high and 2 inches wide. Brush each log with reserved egg white and sprinkle with reservedtablespoon of sugar.

5. Bake for about 30 minutes or until cookies are lightly browned and surfaces begin to crack. Remove from oven and cool for 10 minutes, then place logs onto a cutting board using a large spatula.

6. Reduce oven temperature to 325°F. When logs are cool enough to handle, cut into 1⁄2-inch-thick slices on the diagonal using a serrated knife. Return slices to baking sheet and bake for 10 to15 minutes more, depending on the crispness desired. Cool completely on a wire rack.

SERVES: 30

PREP TIME: 20 MINUTES

COOK TIME: 50 MINUTES

(1 biscotti): 95 calories

4g fat (1g saturated)

13g carbs

2g protein

2g fiber

13mg calcium

0mg iron

33mg sodium