Passport: What’s New in March

Your body is incredibly smart. Whether you’re lifting weights or running a marathon, your body has to figure out a way to keep itself fueled and moving in the most effective way. The key to this fueling process is the use of different energy systems. As you train, try your best to work on all three systems discussed below for maximal results. 1. Creatine Phosphate System The first one is the creatine phosphate system, which is used during short bursts of energy where movements only last 10 seconds or less. This system doesn’t use oxygen to replenish your energy stores in order to produce more energy at a faster rate. A great example is a deadlift—it requires a huge amount of energy, but it only lasts a few seconds. 2. Anaerobic Lactic System The anaerobic lactic system takes a little more time than the creatine phosphate system, with movements lasting anywhere from 30 seconds to 2 minutes. This system also produces lactic acid. A perfect example is HIIT, or High Intensity Interval Training. It’s short and sweet, but you definitely feel the burn. If you’re new to HIIT, try this workout: do jumping lunges for a minute, rest for 30 seconds, then do burpees for a minute. Repeat the cycle for 15 minutes. It’ll get your muscles working and your heart rate up to improve your cardiovascular health—a win-win situation! 3. Aerobic System The third system, known as your aerobic system, is most commonly referred to as cardio. While the term “aerobic” definitely takes me back to the ‘80s, there’s a lot more to it than just leg warmers and oversized bangs—it includes the most common form of cardio: running. Aerobic cardio lasts longer than 3 minutes and uses oxygen. It can be anything from hiking to running a marathon. The great thing is, your health will improve, regardless of what energy system your body is using. You’ll reduce the risk of heart disease, improve your blood cholesterol, increase your heart function, and help your muscle mass grow. So whether you’re a gym junkie or you just want to be healthy, exercise should become a vital part of your daily routine. What’s your favorite kind of workout and why? Tell us in the comments below! Hannah Mackintosh WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

This is the third workout in our series of Bodyweight Bootcamp workouts. This workout is only 15 minutes of hard work, with little recovery between rounds. The goal is to complete as many sets as possible in the 5 minutes, without resting until the time is up. You’ll get 60 seconds to recover before you have to start the next round. All you need is your body and a timer, because it’ll be a race against the clock. Now, one question remains: Are you up for the challenge? Warm up: 3–5 minutes of your choice ROUND 1 (5 minutes, as many rounds as possible) 10 push-ups 10 frog mountain climbers 10 jumping jacks ------------------------------ 60 seconds recovery ROUND 2 (5 minutes, as many rounds as possible) 10 air squats 10 squat jacks 10 jump lunges ------------------------------ 60 seconds recovery ROUND 3 (5 minutes, as many rounds as possible) 10 up-downs 10 ice skaters 10 air jacks ------------------------------ Cool down: 3–5 minutes of your choice Well done! Join us next time for Bodyweight Bootcamp 4. Becca Capell iFit Head Trainer Bodyweight Bootcamp 3 • iFit Blog WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.