Training the Correct Energy System

chris — Sun, 24 Jun 2007 06:12:53 +0000

There are many things to consider when training, but possibly the most important might be training the correct energy system. Personal Trainers and Fitness Coaches call this metabolic specificity. The body’s muscles run on a chemical called Adenosine Tri Phosphate (ATP). The body can only store about 2 seconds of this chemical in our muscles at any one time so we have 3 ways to replenish this ATP when it runs out.1) Creatine Phosphate – It lasts about 5-7 seconds but takes 2-5 minutes to recharge once used.2) Lactate System – We can only withstand the lactic acid produced for 30-90 seconds.3) Aerobic System – Takes about 3 minutes to kick in. Firstly we have to look at what activity is required and then we must decide which energy system the body runs on to complete that activity. A couple of examples might be a 100M sprinter uses mainly Creatine, a 400M runner uses the Lactate system and a long distance paddler mainly uses the Aerobic system. Here is a quick guide to training energy systems:

Energy System	Work Time	Intensity	Recovery
Creatine	5-15 Seconds	95%+	3-5 Minutes
Lactate	30-90 Seconds	85-95%	3-5 Minutes
Aerobic	2-3 Minutes +	70-85%	2-3 Minutes +

So now when we say “have a bit more rest” after doing a heavy set in the gym or a sprint outside you’ll understand that its because the energy system that we are training needs some extra time to recharge.

HAPPY TRAINING!

By Chris Shortland

Pro Active Fitness - Sunshine Coast, Queensland

chris — Wed, 20 Jun 2007 06:10:03 +0000

Pro Active Fitness

ProActive Fitness

Training the Correct Energy System

Pro Active Fitness - Sunshine Coast, Queensland