uest post by H. Marie Williams
If you are considering a new training program, there are a few things you should know about how to train. Perhaps the most important thing to know is what zone you need to use in order to achieve your physiological goals.
The body draws energy from different systems depending on the type of exercise performed and these systems will determine what calorie sources get burned and how the body’s physiology is affected. The three energy systems are the phosphagen system, glycolysis and the oxidative system.
Phosphagen Energy System: Energy for High-Intensity Training
The phosphagen system produces energy for jumping and sprinting, as it is responsible for high-intensity, short-term activity. This system is used at the start of every type of exercise, no matter how intense, but because there are such small amounts of ATP and creatine phosphate in our muscles, phosphagen can’t support longer, endurance workouts. When the energy sources that got the workout started run out, the phosphagen system hands the work over to a system known as glycolysis.
Glycolysis Energy System: Increases Your Anaerobic Capacity
The term glycolysis actually means the breakdown of carbohydrates in muscle or in oxygen in the blood. Glycolysis picks up energy production where phosphagen left off. This system works for about two minutes and is used during Fartlek training, hill running and other activities designed to improve cardiorespiratory fitness levels. There are two types of glycolysis, fast and slow.
Have your muscles ever felt like they were going to collapse? Fast glycolysis is to blame. This type of glycolysis produces lactic acid, which is what you feel when your muscles fatigue during exercise. The buildup generally causes a decrease in energy and the needed force to contract muscles during exercise. This phenomenon has been described as “noodle legs” owing to the fact that the legs begin to feel wobbly and unstable, similar to a cooked noodle.
Oxidative Energy System: The Fuel for Aerobic Training
Enjoyable exercises such as yoga, lap swimming, cycling and jogging are all aerobic training methods. The oxidative system uses carbohydrates and fats to provide energy, 30% and 70% respectively. Aerobic exercise allows the body to reap health and physiological benefits and when performed for a minimum of 150 minutes a week.
Putting It All Together
The oxidative system is used when you head to the gym for a cardio session. Because of the slow, continuous nature of exercise, your body will need a ton of energy, and fats will provide it, contributing to the loss of fat from all areas of your body. If you’re looking to improve speed, using the phosphagen system by adding wind sprints to your workout is a great option. Training in this energy system is sure to improve your stamina on the basketball court. If your goal is to run a faster mile, consider longer intervals than the 30-second wind sprint so that your body can use glycolysis to power the intervals. Lastly, for those looking for aerobic benefits and to improve their overall oxygen economy, consider going for a long run or bike ride at a steady pace. The oxidative system will keep your heart healthy while trimming the fat off your waistline.