Training the Energy Systems

If you are seeking to improve on a specific component of your fitness, you should make considerations for the overriding energy system involved and do exercises that train that system.

Building your Anaerobic Energy Metabolism

Participate in Interval Training. This training is distinguished by short bursts of intense action. Short and very intense intervals (10-15 seconds) tend to develop the ATP-CPP system. Longer intervals (30-90 seconds) train the Lactic Acid (Glycolytic) system. Enough rest should be allotted between bursts so that you can exert the same degree of intensity in each interval.

Developing your Aerobic Energy Metabolism

A man rockclimbingLong Slow Distance (LSD) training and intermittent interval training can be used to improve your aerobic energy system.

LSD requires steady, continuous exercise at sub-maximal intensity that can be sustained for long periods (10-15 minutes). Over time, you should gradually advance to longer durations (ex. 60 minutes).

Whereas anaerobic interval training involves short bursts, aerobic intervals range from two to five minutes and are generally less intense. You should be working hard, but not enough to produce lactic acid.

Through aerobic intervals, you can build on your aerobic base, or your body's ability to use oxygen efficiently. Aerobic interval training is recommended to acquire a solid aerobic base before moving onto anaerobic intervals. Similarly, aerobic training extends your stamina (endurance) and improves its fatty acid metabolism (glycogen sparing).

Below is chart that summarizes the training specificity for the three energy systems:

Energy System

Primary Fuel Source

Type of Activities

Training the System

ATP-CP

ATP and CP

Explosive activities that last up to 10 sec. (ex. sprinting, jumping, power lifting, etc)

Aerobic Intervals

(10-30 seconds)

Lactic Acid

Glucose / Glycogen

High intensity, fast activities that lasting 1-3 min. (ex. hockey shift, 200 m swim, 400 m track run)

Anaerobic Intervals

(30-90 seconds)

Aerobic

Glucose and fatty acids

Resting, light-moderate exercise longer than 3 min. Recovery from high intensity activities.

Aerobic Intervals

(2-5 minutes)

Endurance Training (long slow distance)

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