A B C D E F G H I J K L M N O P Q R S T U V W X Y Z
B
Basal Metabolic Rate – is the number of calories your body needs to maintain basic physiological functions while at rest. These functions include breathing, blood circulation, temperature regulation, cell production, and other essential processes that keep your body alive. BMR represents the minimum energy expenditure required to sustain life without any additional activity, exercise, or digestion. Also expressed as BMR.
Biomarker – a biological molecule found in blood, other body fluids, or tissues that is a sign of a normal or abnormal process, or of a condition or disease. A biomarker may be used to see how well the body responds to a treatment for a disease or condition (NCI).
D
Dehydroepiandrosterone (DHEA) – a hormone that your body naturally produces in the adrenal gland. DHEA helps produce other hormones, including testosterone and estrogen. Natural DHEA levels peak in early adulthood and then slowly fall as you age.
H
Healthspan – the period of life spent in good health, free from the chronic diseases and disabilities of aging. This definition implies that healthspan is a length of chronological time beginning at birth and ending at some subsequent time when an individual is no longer in good health and/or is suffering from diseases or disabilities of aging (Kaeberlein).
Heart Rate – is how many times your heart beats in 60 seconds (typically expressed as beats per minute [bpm]) and will increase and decrease as you go through your day. Typical behavior is that you heart rate will be low during periods of being sedentary and higher during periods of activity. Heart rate is also dependent on an individuals biological sex.
Heart Rate (Max) – is the highest heart rate one can theoretically attain during exercise and is a key metric in determining the target heart rate (THR), i.e. training zones, one would use in order to achieve various training objectives. Although, knowing your heart rate is not required to engage in cardio-based exercise, it does provide a method by which more accurate feedback can be obtained thus allowing the individual to adjust their exercise plans with greater accuracy. It also important to note that ones maximal heart rate decreases as we age. Also expressed as HRmax.
Heart Rate (Recovery) – is how quickly your heart returns to normal after you stop exercising. It is measured by taking the difference between your peak heart rate (HRpeak), usually captured at the end of your exercise push and just before cooldown, and your heart rate one minute post exercise push during cooldown (active rest). This is referred to as the “fast phase” of heart rate recovery.
Heart Rate (Reserve) – is the difference between your maximum heart rate (HRmax) and your resting heart rate (HRrest). Heart rate reserve (HRreserve) is one way to measure cardiovascular fitness and another method by which target heart rate (THR) can be determined. It is calculated by subtracting your resting heart rate (HRrest) from you maximum heart rate (HRmax). A high heart rate reserve is the result of a low resting heart rate and indicative of good cardiovascular fitness.
Heart Rate (Resting) – is the average beats per minute measured when a person is awake and has been inactive and relaxed for several minutes. A lower resting heart rate typically indicates better heart health and cardiovascular fitness. The normal range for resting heart rate for adults is 60 to 100 bpm (Laskowski) with some well conditioned adults sitting as low as in the 40 bpm range. Resting heart rate is often correlated with mortality. In the Copenhagen City Heart Study, a heart rate of 65 bpm rather than 80 bpm was associated with 4.6 years longer life expectancy in men and 3.6 years in women (Jensen). Also expressed as HRrest.
Heart Rate (Variability) – is the measure of variation in time between each successive heart beat and is measured in milliseconds (ms). It is a beneficial metric in determining workout recovery as well as how the body is adopting to stress. Also expressed as HRV.
L
Lifespan – denotes the duration of time that an individual has lived, i.e. the time between birth and death.
Lipoprotein(a) – also referred to as Lp(a), is one type of LDL or low-density lipoprotein. Researchers have found that high levels of lipoprotein (a) can put you at a higher risk of heart and blood vessel disease. A normal range for this biomarker is less than 30 milligrams per deciliter (mg/dL) of blood. It is influenced by your parents genetics.
M
Metabolic Disorder – refers to a condition that disrupts normal metabolism, the process your body uses to convert food into energy. Metabolism involves a complex series of chemical reactions that help the body maintain normal function, including breaking down nutrients like carbohydrates, fats, and proteins to produce energy. When these processes are impaired or fail, it can result in metabolic disorders. May be used interchangeably with the term metabolic disease.
Metabolic Syndrome – is a cluster of conditions that occur together, increasing the risk of cardiovascular disease, stroke, and type 2 diabetes. The five main components of metabolic syndrome include high blood pressure (≥ 130/85 mm Hg), high blood sugar (fasting glucose ≥ 100 mg/dL), abdominal obesity (waist circumference > 40 inches men, > 35 inches women), high triglycerides (≥ 150 mg/dL), and low HDL cholesterol (< 40 mg/dL for men, <50 mg/dL for women). To be diagnosed with metabolic syndrome, a person must have at least three of these conditions. Having metabolic syndrome increases the risk for developing more severe metabolic diseases.
Muscle Protein Balance – is the balance between muscle protein synthesis (MPS) and muscle protein breakdown (MPB). When MPS exceeds MPB, we experience muscle growth (hypertrophy). When MPB exceeds MPS, we experience muscle loss (atrophy). When MPS and MPB are in balance we are maintaining our current lean mass (muscle).
Muscle Protein Breakdown – is the process by which the body degrades or breaks down muscle proteins into their individual amino acids. This occurs continuously as part of normal muscle maintenance and energy regulation. Stimuli for muscle protein breakdown include energy deficits, e.g. calorie restriction, fasting, where the body converts muscle protein to use as energy; inactivity, hormonal factors, and resistance training. Also express as MPB.
Muscle Protein Synthesis – is the process by which the body builds new muscle proteins. It is a critical part of muscle growth, repair, and adaptation, particularly in response to stimuli like resistance exercise and protein intake. It is crucial for recovery from exercise, preventing muscle loss, and promoting muscle growth. Also expressed as MPS.
P
Peak Heart Rate – is the maximum heart rate an individual reaches during an exercise session and typically occurs right at the end of an exercise session before cooldown. Also expressed as HRpeak.
R
Resting Energy Expenditure – is the amount of energy your body uses to maintain vital bodily functions at rest, but it is measured under less strict conditions compared to BMR. It also includes the energy expended for basic digestion and slight movement during rest. Also expressed as REE.
T
Target Heart Rate Training – provides a method by which one can effectively manage their workouts using their specific heart rate referenced to heart rate zones. Heart rate zones are traditionally broken up into 5 zones, with each zone serving a unique purpose related to workout effort (e.g. endurance, strength, recovery, speed, etc.) and the associated energy sources that are used by the body to fuel the workout. This approach allows an individual to design a training program around their objectives, gauge the intensity of their workout, and train more efficiently while avoiding overtraining.
Total Daily Energy Expenditure – is the total number of calories that your body expends in 24 hours, including all activities. It can vary widely in populations and is much higher for athletes or extremely active individuals. Caloric requirements may also vary among similarly active individuals due to differences in inherited metabolic rates. Also expressed as TDEE.
U
Urolithin A – is a naturally occurring compound derived from the metabolism of gut microbiota, which has attracted considerable research attention due to its pharmacological effects and potential implications in muscle health and performance. Recent studies have demonstrated that Urolithin A exhibits diverse biological activities, encompassing anti-inflammatory, antioxidant, anti-tumor, and anti-aging properties. In terms of muscle health, accumulating evidence suggests that Urolithin A may promote muscle protein synthesis and muscle growth through various pathways, offering promise in mitigating muscle atrophy. Moreover, Urolithin A exhibits the potential to enhance muscle health and performance by improving mitochondrial function and regulating autophagy (Zhao). Also expressed as UA.
V
VO2 max – is a two-digit number that expresses how effectively your body metabolizes oxygen. The measurement itself is the milliliters of oxygen (O2) consumed in a minute per kilogram (kg) of body weight. The name is derived from three abbreviations: “V̇” for volume, “O2” for oxygen, and “max” for maximum and usually normalized per kilogram of body mass. The measurement of V̇O2 max in the laboratory provides a quantitative value of endurance fitness. Studies have also shown that a higher score is a strong predictor of longer life span. (Minsberg)
Works Cited
National Cancer Institute. NCI https://www.cancer.gov/publications/dictionaries/cancer-terms/def/biomarker Accessed July 27, 2024
Kaeberlein, Matt. “How healthy is the healthspan concept?.” GeroScience vol. 40,4 (2018): 361-364. doi:10.1007/s11357-018-0036-9,
www.ncbi.nlm.nih.gov/pmc/articles/PMC6136295/ Accessed July 11, 2024
Minsberg, Talya. “This Test Might Be the Best Way to Track Fitness and Longevity” New York Times
https://www.nytimes.com/2024/04/11/well/move/what-is-vo2-max-fitness.html Accessed July 15, 2024
Laskowski, Edward R, MD. “What’s a normal resting heart rate?” Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/heart-rate/faq-20057979 Accessed August 1, 2024
Jensen, Magnus T. “Resting heart rate and relation to disease and longevity: past, present and future.” Scandinavian Journal of Clinical and Laboratory Investigation vol. 79,1-2 (2019): 108-116. https://pubmed.ncbi.nlm.nih.gov/30761923/ Accessed August 1, 2024
Zhao, Haotian et al. “Pharmacological Effects of Urolithin A and Its Role in Muscle Health and Performance: Current Knowledge and Prospects.” Nutrients vol. 15,20 4441. 19 Oct. 2023. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10609777/ Accessed September 17, 2024