Weight Loss – Three Key Energy Systems You Need to Know
Today let's get to know the three energy systems!
Energy systems seem very complex and boring at first glance, but they have little to do with our lives. In fact, in a sports field gym, no matter what training or sport you do, the energy systems directly affect how we train to achieve our goals effectively.
If you want to become stronger, you need to know the characteristics of different energy systems to help you improve your athletic efficiency; if you want to run faster and play better, you must know which energy system is used when playing the game.
Our body has three energy systems: the phosphagen (ATP/CP) system, the lactic acid (glycolytic) system, and the aerobic system
Phosphagen system
The phosphagen system is an anaerobic energy system, using ATP and CP as energy sources. One ATP can produce one energy.
As shown in the diagramYou can see that the phosphagen system reacts very simply and quickly. All movements start with the phosphagen system, but because muscles store very little ATP/CP, the phosphagen system can only provide energy for up to 10 seconds, about the time of a 100-meter sprint. It is a very fast but quickly depleted energy source.
Therefore, the phosphagen system is most important for explosive power-type sports.
Glycolysis\Lactic system
The lactic system is also an anaerobic energy system.
When the duration of exercise increases and the phosphagen system is insufficient, the glycolytic system takes over. The glycolytic system uses our glucose (glucose) or muscle glycogen as material. Because of intense exercise, oxygen is not enough, and lactic acid accumulates in the muscles, so the glycolytic system is also called the lactic system. Lactic acid production will make our muscles feel tired and fatigued after a period of time.
The lactic system maintains for tens of seconds to a few minutes. One glucose provides two energy units, and glycogen can provide three energy units, so it is a quick and small quantity energy source.
Aerobic system
The aerobic system is our primary energy source in everyday life or light exercise. It mainly uses carbohydrates and fats. When long-term starvation or very long exercise time (90 minutes or more) occurs, it will burn protein.
In an oxygen-rich environment, glucose and glycogen will not be converted into lactic acid, but will be delivered to the mitochondria. Fatty acids, which are broken down from fats, also enter the mitochondria. Then, the three-carbon acid cycle began, converting the products of carbohydrates and fats into energy. This process requires the participation of oxygen, so it is called the aerobic system.
The following diagram is the three-carbon acid cycle
As shown in the diagram, the aerobic system requires a long series of chemical reactions to produce energy, which is the slowest energy system, but it can maintain for a very long time.
One glucose can produce 38 energy units, and fat can produce 463 energy units.
Energy system simple comparison
Material source Energy supply rate
Phosphagen system ATP/CP Fast, small
Lactic system Carbohydrates, medium
Aerobic system Carbohydrates, fats, protein Slow, much
The relationship between energy systems and exercise time and intensity
Our body is very smart and will use different energy systems depending on the intensity and duration of exercise. There is no absolute!
1. Ten-second bursts of explosive power-type sports mainly use the phosphagen system.2. Maintaining a few minutes of moderate-intensity exercise will mainly rely on the glycolytic (lactic) system.
3. Long-lasting activities (several tens of minutes) use the aerobic system as the largest source.After having some concept about energy system, we know how to choose training methods. If you train for short-term sports, such as sprinting, weightlifting, you need to train the phosphagen system.
Generally, exercise is mainly intermittent, at this time it is necessary to have the lactic and aerobic system.Conversely, when you want to improve aerobic endurance and fat supply, choose the aerobic system by maintaining long-term light exercise!
Choose and train according to your goals, such as specialized energy systems to make yourself better!
