The lexicon of muscle-building, and training - Part 32

Although this computation may be accurate for some people, it's inaccurate for many, sometimes substantially so — perhaps out by about 15 beats one way or the other. For example, fit people can safely maintain a higher heart rate than unfit people of the same age. Fit people may need to work at a higher heart rate than the estimated MHR computes for them, to produce a training effect.

As an illustration, 80% of estimated MHR is supposed to translate to a number eight on a scale of one to ten where ten is the limit — total exhaustion. If, when working at 80% of your estimated MHR, it feels like number eight on the scale of one to ten, it's right for you. If it feels more like seven, you're probably fit and have a higher MHR than the computation of 220 minus age, indicates. But if the 80% estimation makes you feel like you're close to collapsing, the formula has overestimated your MHR. Never should an unconditioned person work at 80% or more of his or her estimated MHR.


Directional term meaning toward the central plane of the body or bodypart, or closer to the mid-line than some other structure.


See PubMed.


See Bodytype.

Metabolic rate

The amount of energy used by the body in a specific period of time.


The sum of the chemical and physical processes in the body by which its material substance is produced, maintained, and destroyed.


Use of small weight plates or discs — microloads, or little discs — to apply small weight increases to exercises. Adding one pound is an example.


See Little discs.


The food substances needed in tiny amounts — vitamins and most minerals.


Musculature of the abdominal area.


A microscopic constituent of muscle cells where ATP (a source of energy) is produced.


The quantity of motion, force, or speed of movement.


See Heart rate monitor.

Movement arm

The “arm” that extends from an exercise machine, often with padding over or around the end part of it. It's against this movement arm that force from a trainee's limbs or other bodypart, depending on the machine, is applied, to produce movement. When the force is applied, the resistance moves.

Multi-poundage sets

See Descending sets.


A type of tissue consisting of cells capable of contracting, and producing movement. Additional to skeletal or voluntary muscle, there's smooth or involuntary muscle such as that involved in the digestive tract, and cardiac or heart muscle.

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