Energy systems - your body's natural gears
Ever wondered why the first part of your training session
can feel the most uncomfortable, even though you’ve hardly got moving?
The body has 3 different energy systems that are engaged in
succession during a training session. You can think of them as the body's natural gear system. The first system kicks in immediately and has just a measly 8 to 10 seconds capacity, the second system takes 1 to 3 minutes to fatigue and the third system takes more than 3 minutes to fatigue.
1) The Anaerobic creatine phosphate system
high 100% maximal effort
lasts about 10 seconds
creatine phosphate is the fuel
fast recovery
no waste products to speak of formed
used for short sprints, heavy lifts, short explosive activity
2) The Anaerobic lactate system
60-90% maximal effort
between 30 seconds to 3 minutes duration
carbohydrate (glycogen) fuel used
lactic acid produced as a waste product - feel that burn!
recovery can be minutes to 2 hours to remove and synthesise lactic acid
used for longer sprints, longer sets of strenuous repetitions
3) The Aerobic system
up to 70% of maximal effort
low intensity activity can be maintained for hours
fuel includes fat, protein, carbohydrates
waste products include carbon dioxide and water
recovery time is down to the individuals ability to take in and utilise oxygen
used for long walks, long distance running and less intense long duration activity
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The Energy Systems
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Following on from the fast and slow twitch blog, the Anaerobic creatine phosphate system uses white fast twitch muscle fibres, the Anaerobic lactate system uses white fast twitch muscle fibres and the Aerobic system uses red slow twitch muscle fibres.
The preferred system of the body is the Aerobic system and as long as oxygen is available, it will keep on going. However, this system is slow to start. VO2 max is the maximum oxygen uptake valve so to speak. It represents the maximum amount of oxygen that can be breathed in and transported to the working muscles. The measure is in millilitres of oxygen per kilogram of body weight per minute.
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That's all for now from your dedicated Sports Massage Therapist - helping you to have happy muscles.
