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Every morning I wake up early to write to you about health. After watching Netflix’s hit documentary, The Social Dilemma, I realized how noisy the fitness landscape is. I’ve wrote about this extensively in the past both here and here. But this week I wanted to teach you how to sift through fact and fiction when supplement and workout advertisements hit you. There’s a lot of truth to every lie.

So on Tuesday this week, I previewed health’s natural hierarchy of development (pictured above). On Wednesday, I wrote in-depth about the SEMM model and how your habits around sleep, nutrition, managing your day, and moving (exercise) make up the foundation of anyone healthy individual’s life. On Thursday I wrote about bodyweight flexibility and strength and gave you some actionable goals to pursue in 2021. And on Friday I wrote about strength and resistance training — specifically the disciplines and benefits to powerlifting, weightlifting, bodybuilding, and strongman. To close out the series today, I want to write to you about the value of sport and volume training. Not everyone needs sport-specific or additional volume added to their workouts, but they do need constantly varied programming surrounding three energy systems: phosphocreatine, glycolytic, and oxidative. Phosphocreatine The phosphocreatine (ATP-PC) system is used for maximum efforts, whether that be a lift, sprint, or jump. It’s anaerobic by nature and can only be sustained for about 10-seconds. The benefit to this type of training is that it produces speed, strength, and power. Glycolytic The glycolytic system is also anaerobic, but is used more for efforts near maximum. As a rough estimate, anything between 80%-95% of a maximum effort is glycolytic. You generally can keep your heart rate at this level for about 2-minutes before you need to slow down. The benefit to this type of training is that it produces stamina and (surprisingly) flexibility. Oxidative The oxidative system is aerobic, so it can be sustained for indefinite periods of time. Unbeknownst to many, the oxidative system is responsible for recovery — in other words, the greater your aerobic capacity, the better you are at replenishing your body with energy. The major benefit to this type of training is to improve your cardiovascular endurance. RxFIT Plus RxFIT Plus focuses on developing capacity at these three energy systems. Coach Fernanda accomplishes this by using constantly varied movements and schemes.

Training different energy systems provokes your body to react differently to the training. Those workouts when the energy supplied comes from the ATP-PC and glycolytic systems burn more calories during and after the workouts. Even though fat is burned during low intensity workouts, the total energy expenditure during those high-intensity interval trainings is greater, thus the total amount of fat burned is also greater. Studies have shown that the RMR (resting metabolic rate) stays elevated by 15% after the workout is done. Understanding the Effects of Different Energy Systems

Daily Directive Consider dropping in for one of Coach Fern’s “Plus” classes at 6:30 p.m. on Monday and Wednesday night. Her coaching, classes, and programming are for the individuals looking for more functional fitness. You’ll see more cardio, more gymnastics, and more weightlifting just put together with the intent to produce capacity in each energy system. Like the other accessory programs at RxFIT, they are only $40/month. Think about dropping in for a free class this Monday or Wednesday night. Tyler Other Articles in this Series: EATING THE ELEPHANT: HOW TO DO IT ALL EATING THE ELEPHANT: SEMM EATING THE ELEPHANT: BODYWEIGHT EATING THE ELEPHANT: STRENGTH

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