Photo by Alora Griffiths
Ever wondered how you find the energy to workout?
It comes from the food you eat. That's an oversimplification, though. Food contains macronutrients: carbohydrates, fats, and proteins. Our body breaks down these macronutrients into their simplest forms:
Carbohydrates into glucose
Fats into fatty acids
Proteins into amino acids
Once broken down, our body transports these macronutrients via the blood for use. The body will either use it on a metabolic (energy) pathway or store it for later. The goal is to convert food into adenosine triphosphate (ATP). The latter is the useable form of chemical energy used for all cellular function.
Our bodies does not store a significant amount of ATP. Because we need a constant supply of ATP, our body resynthesizes it. This occurs using one of three energy systems:
Phosphagen
Anaerobic glycolysis
Aerobic glycolysis
The phosphagen system uses stored ATP and creatine phosphate (CP) to produce energy. This energy system lasts up to 15 seconds before the other energy system takes over. You use this pathway for quick, explosive bursts of energy. You train this energy system by performing an activity for no more than 15 seconds with max effort. Then rest for 2 - 3 minutes. This is a ratio of 1:10/12. This means that for every second of work you rest 10 - 12 seconds. People that want generate explosiveness and power train this system the most.
Here are some training examples:
Lift 90% of your 1-rep max for one or two repetitions
Sprinting as fast as you can for 50 - 100 meters
Punching a boxing bag as hard and fast as you can for 2 - 3 punches
Between 12 seconds and 2 minutes of activity, another energy system takes over. Anaerobic glycolysis does not need oxygen and thus, builds lactic acid. It uses energy from glucose stored in the muscles and liver. People that want to build muscle or put on size use this system the most. Here are some training examples:
Perform sit ups for 1 minute
Sprinting 100 - 400 meters
Lifting weights 80% of your 1-rep max for 6 - 8 repetitions with 2 minute rest between sets
After 2 minutes of activity, another energy system takes over. That's the aerobic glycolysis system. It produces more ATP than the other two systems but much slower. The aerobic system needs oxygen and uses fat as a source. People that want to burn body fat use this system the most. Here are some training examples:
Steady state cycling, jogging, swimming, etc.
Continuous physical activity exceeding 2 minutes of work
Lifting weights 60% of your 1-rep max for 10 - 12 repetitions with little to no rest between sets
Know that when you start to workout, you use all 3 systems. The amount of time you spend performing an activity determines your energy system. Thus, remember to perform an activity for the prescribed amount time for each energy system.
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References
Christopher Gagliardi; The Three Primary Energy Pathways Explained; ACE Fitness; https://www.acefitness.org/fitness-certifications/ace-answers/exam-preparation-blog/3256/the-three-primary-energy-pathways-explained/; Published 7 March 2019; Last accessed 7 March 2022.
Fabio Comana; The Aerobic Energy Pathways Explained; NASM; https://blog.nasm.org/fitness/exercise-essentials-a-better-understanding-our-aerobic-energy-pathway; Last accessed 7 March 2022.
Daniel Kiika; The Basics of Energy Production:The Phosphagen System; The Sports Edu; https://thesportsedu.com/the-phosphagen-system/; Published 18 March 2021; Last accessed 7 March 2022.
Energy Systems; Energy | ATP-CP | Anaerobic Lactic System | Aerobic System | Working Together; https://energysystemspotter.weebly.com; Last accessed 7 March 2022.
Melkonian, Erica A. and Mark P. Schury; Biochemistry, Anaerobic Glycolysis; Stat Pearls; https://www.ncbi.nlm.nih.gov/books/NBK546695/; Last updated 9 August 2021; Last accessed 8 March 2022.
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