WHY
WE USE DIFFERENT SET/REP RANGES, WEIGHTS AND REST PERIODS FOR DIFFERENT FITNESS
GOALS
Part 1
The human body produces energy using three metabolically different energy systems. All three are complex chemical processes that I’m not even going to attempt to explain in detail. Go take a course in biochemistry if you really want to know.
The purpose in describing the
three systems is to better understand when and what they are used for, how to
maximize the benefits of your time in the gym and reach your fitness goals
faster with the least amount of effort.
Each system burns a specific
kind of fuel and at a particular rate depending on the demands you place on
your body.
The three energy systems are:
- The adenosine triphosphate–creatine phosphate
(ATP-CP) system, or phosphagen system, supports very brief, high-intensity
activities like a single-effort vertical jump.
- The glycolytic system provides energy for activities of
slightly longer duration and lower intensity like body building.
- The oxidative system supports long-duration, lower-intensity
activities like walking or distance running.
(Now wasn’t that exciting?)
ATP-CP SYSTEM
ATP is the fuel your muscles run on. It’s either
converted from glycogen (carbs) or fat.
All three systems run on ATP. The glycolic system
and the oxidative system make the ATP you need on demand (as needed). But a
small amount of ATP is stored in muscle cells for immediate short bursts of
energy. Think in terms of single Olympic lifts or power lifting.
The
cells only contain enough ATP for about five seconds of serious effort.
Recovery time to replace the ATP is three to five minutes. It will not burn a
lot of fat or build a lot of muscle. (See
where we are headed with this?)
ATP-CP athletes are fast, strong and explosive, specializing
in brief, single-effort activities like swinging a golf club or baseball bat,
Olympic weightlifting, high-jumping, and shot-putting. Athletes in field and
team sports like soccer, lacrosse, tennis, martial arts, basketball and other
activities also rely heavily on the ATP-CP system during the highest-effort
moments of sprinting, serving, kicking or driving to the hoop.
THE
GLYCOLYTIC SYSTEM
As your ATP-CP system sputters out the glycolytic system
takes up the slack but only for another minute or two. At near maximum effort
only 20 to 40 seconds. The glycolytic relies on ATP that it must covert from
glycogen (carbohydrates).
A side note; The “burn” you feel in this type of exercise is
not caused by lactic acid ( another source of fuel) build up but from the
buildup of hydrogen ions from the chemical conversion of glucose to ATP.
At near maximum effort this energy system’s time to recover
enough ATP to repeat the effort is only one to two minutes.
Glycolytic athletes specialize in activities lasting 10
seconds to 75 seconds or so. They’re fast and seemingly tireless — though
perhaps not quite as strong as the ATP-CP athlete, nor as enduring as the
oxidative athlete — and they tend to be muscular and lean. This type of
training is ideal for burning fat (in recovery) and building muscle mass.
Weight training using sets of eight to 12 reps and sprinting 400 meters or less
typify glycolytic training.
Note that neither the Glycolytic nor the ATP-CP system
require any oxygen. They are anaerobic chemical processes.
THE
OXIDATIVE ENERGY SYSTEM (Requires oxygen-aerobic)
The oxidative system is always idling in the background. Its
first priority is keeping your bodily functions running-digestion, brain
function, heartbeat, body temperature and on
and on. But in terms of exercise, the
oxidative system is the last to kick in.
In fact, all three systems are always idling in the
background. Supporting each other. But they each have different priorities as
the demand for energy increases during exercise.
The fuel for the oxidative system is oxygen and fat. Although the oxidative system is
continuously active and produces loads of energy, the process of converting fat
into usable energy can take a while.
Once it gets started, though, it’s your body’s most
reliable engine over long periods of time but produces the least amount of immediate
power.
Oxidative athletes are typically leaner and lighter than the
other two athletic types. Jogging, slow swimming, cycling, walking, hiking,
martial arts, continuous-action team sports (basketball, ultimate Frisbee,
soccer)
So the three systems:
1. Burn
different sources of fuel to produce energy
2. Each
produce energy for different lengths of time
3. Each requires
a different length of time to recover
4. They
produce energy in a specific order
5. Each
produces a different adaptive response in the body
That is why your workouts need to be planned a certain way
depending on your goals.
How do we use that information to plan our workouts? Check
back this week and we’ll cover them one by
one.
Comment below or email me at alphaedgefitness@gmail.com
No comments:
Post a Comment
Comments are moderated and will posted once approved