Energy System Training: Boost Your Endurance and Performance

Energy System Training (EST) is a training methodology that aims to improve the body’s ability to produce and use energy efficiently during exercise. Understanding energy systems is crucial for designing an effective training program that can enhance athletic performance.

Although there might be a lot of “science” behind energy system training, keeping it simple is always best. I provide some simple frameworks throughout the article to help you use energy system training in your own fitness program.

Key Takeaways

• EST aims to improve the body’s ability to produce and use energy efficiently during exercise.

• The human body uses three energy systems – the ATP-PC system, the glycolytic system, and the aerobic system – to produce energy during exercise.

• Aerobic and anaerobic training are two types of EST that are important for overall fitness and athletic performance.

Understanding Energy Systems

Energy Systems are the biological pathways that generate ATP, the molecule that powers muscle contractions. The three main energy systems are the ATP-CP System, the Glycolytic System, and the Oxidative System. Each system works to produce ATP at different rates and capacities.

The ATP-CP System

The ATP-CP System, also known as the Phosphagen System, is the first and fastest energy system. It is used for short, intense bursts of energy lasting up to 10 seconds. This system uses stored ATP and creatine phosphate to produce energy. ATP is broken down into ADP and inorganic phosphate, releasing energy that powers muscle contractions. This system is used in activities such as weightlifting, sprinting, and jumping.

The Glycolytic System

The Glycolytic System, also known as the Anaerobic System, is used for moderate to high-intensity exercise lasting up to 2 minutes. This system uses stored glucose, or glycogen, to produce ATP. Glycolysis is the process of breaking down glucose into pyruvate, which is then converted into ATP. This system is used in activities such as soccer, basketball, and swimming.

The Oxidative System

The Oxidative System, also known as the Aerobic System, is used for low to moderate-intensity exercise lasting more than 2 minutes. This system uses stored carbohydrates, fats, and proteins to produce ATP. The process of oxidative phosphorylation occurs in the mitochondria of cells, where carbohydrates and fats are broken down into acetyl-CoA, which is then converted into ATP. This system is used in activities such as long-distance running, cycling, and hiking.

Aerobic vs Anaerobic Training

Energy system training is an essential aspect of any workout regimen. It involves training the body’s energy systems to produce energy efficiently, which aids in improving performance and recovery. Two primary energy systems in the body are the aerobic and anaerobic systems. Understanding the differences between these two systems is crucial in designing an effective training program.

Aerobic Energy System

The aerobic energy system is responsible for producing energy during low to moderate-intensity activities that last longer than two minutes. This system utilizes oxygen to produce energy, and the primary fuel source is carbohydrates and fats. During aerobic metabolism, the body breaks down glucose and fatty acids to produce adenosine triphosphate (ATP), which is the body’s primary source of energy.

Training the aerobic energy system involves performing activities such as running, cycling, and swimming for extended periods at low to moderate intensities. This type of training improves aerobic capacity, which is the maximum amount of oxygen that the body can use during exercise. Improving aerobic capacity can lead to better endurance, increased energy levels, and improved cardiovascular health.

Anaerobic Energy System

The anaerobic energy system is responsible for producing energy during high-intensity activities that last less than two minutes. This system does not require oxygen to produce energy, and the primary fuel source is stored glycogen in the muscles. During anaerobic metabolism, the body breaks down glycogen to produce ATP, which is the body’s primary source of energy.

Training the anaerobic energy system involves performing activities such as sprinting, weightlifting, and jumping for short periods at high intensities. This type of training improves anaerobic metabolism, which is the body’s ability to produce energy without oxygen. Improving anaerobic metabolism can lead to better performance in high-intensity activities, increased muscle strength, and improved power output.

Comparing Aerobic and Anaerobic

Aerobic and anaerobic training have distinct differences, and each has its unique benefits. Aerobic training focuses on improving the body’s ability to use oxygen to produce energy, while anaerobic training focuses on improving the body’s ability to produce energy without oxygen. Table 1 shows a comparison of the two energy systems.

Components of Energy System Training

Learning how to structure and leverage Energy System Training in your fitness program shouldn’t be complicated. When it comes to incorporating energy systems in training, it can be achieved by simple programming.

Interval Training

Interval Training involves alternating between high-intensity exercise and periods of rest. The rest period allows the body to recover and replenish energy stores, so it can perform at a high intensity again. This type of training is effective for improving the body’s ability to produce energy anaerobically. It is also useful for improving cardiovascular fitness.

The intensity, duration, and frequency of the intervals can be adjusted to target different energy systems. For example, shorter intervals with longer rest periods target the ATP-PC system, while longer intervals with shorter rest periods target the glycolytic system.

Interval Training times can include:

• Tabata – 20 seconds work, 10 seconds rest for eight rounds

• Equal work rest ratios – For example 1 minute work, 1 minute rest

• Higher rest ratios – Using rations like 1:2 work/rest can be useful for beginners or easier sessions

• Lower rest ratios – 2:1 work/rest ratios are good for building work capacity

Strength Training

Strength Training involves lifting weights or performing bodyweight exercises to improve muscular strength and power. This type of training is useful for improving the body’s ability to produce energy anaerobically. It also helps to increase muscle mass, which can improve overall metabolic rate.

The intensity, reps, and sets of the exercises can be adjusted to target different energy systems. For example, lifting heavy weights for fewer reps targets the ATP-PC system, while lifting lighter weights for more reps targets the glycolytic system.

Don’t forget to consider time under tension (TUT) when thinking about strength training and energy systems. The total time you spend lifting the weight might be too high or not high enough depending on your goals. Your heart rate will also impact the energy system you’re targeting.

Endurance Training

Endurance Training involves performing low to moderate-intensity exercise for an extended period of time. This type of training is useful for improving the body’s ability to produce energy aerobically. It also helps to improve cardiovascular fitness and increase the body’s ability to use oxygen.

Higher reps, lower weight or traditional forms of cardiovascular training such as Zone 2 Cardio or MAF training will target your aerobic system providing you keep your heart rate low enough.

Physiological Responses to Training

In the case of energy system training, the adaptations are focused on improving the body’s ability to produce energy for muscular work.

Adaptations in Muscle Tissue

Energy system training can lead to adaptations in muscle tissue that improve the ability of the muscles to produce energy. One such adaptation is an increase in the number and size of mitochondria, which are the organelles responsible for producing energy in the cell. This increase in mitochondrial content allows for a greater capacity for aerobic metabolism, which is the primary energy system used during endurance exercise.

Another adaptation that occurs in muscle tissue is an increase in muscle glycogen stores. Muscle glycogen is the primary fuel source for high-intensity exercise, and increased stores can improve performance during intense exercise bouts.

Cardiovascular Improvements

Energy system training can also lead to improvements in cardiovascular function. One such improvement is an increase in cardiac output, which is the amount of blood the heart can pump per minute. This increase in cardiac output allows for greater oxygen delivery to the muscles during exercise, which can improve endurance performance.

Metabolic Changes

Energy system training can also lead to changes in metabolism. These changes can include an increase in the number and size of fast-twitch muscle fibers, which are responsible for producing energy anaerobically. This increase in fast-twitch muscle fibers can improve performance during high-intensity exercise.

Additionally, energy system training can lead to improvements in both aerobic and anaerobic metabolism. Aerobic metabolism is the primary energy system used during endurance exercise, while anaerobic metabolism is the primary energy system used during high-intensity exercise. Improvements in both of these systems can lead to improved athletic performance.

Heart Rate Zones

Heart Rate Zones are a way of measuring the intensity of physical activity based on a person’s heart rate. There are different heart rate zones that a person can train in, each with its benefits. Here are some of the most important heart rate zones:

Maximum Heart Rate

Maximum Heart Rate (MHR) is the highest heart rate that a person can achieve during exercise. It is typically calculated by subtracting a person’s age from 220. For example, a 30-year-old person would have an MHR of 190 beats per minute (220 – 30 = 190).

This type of training will primarily use your anaerobic pathway depending on the duration.

Zone 2 Cardio

Zone 2 Cardio is a low to moderate-intensity heart rate zone that is ideal for building cardiovascular health and aerobic fitness. It is typically between 60-70% of a person’s MHR. At this intensity, a person can still hold a conversation but may need to take a breath occasionally.

Maximum Aerobic Function

Maximum Aerobic Function (MAF) is a heart rate zone that was popularized by Phil Maffetone and his Maffetone Method. It is a low-intensity zone that is designed to improve the efficiency of the cardiovascular system. MAF is typically around 180 minus a person’s age. For example, a 30-year-old person would have a MAF of 150 beats per minute (180 – 30 = 150).

Using heart rate zones in training can help a person maximize their cardiac output and improve their cardiovascular health. By training in different heart rate zones, a person can improve their endurance, burn fat, and build a stronger heart.

Designing an Energy System Training Program

When designing an energy system training program, it is important to consider the athlete’s current fitness level, performance goals, and recovery strategies.

Assessment and Goals

Before starting an energy system training program, it is important to assess the athlete’s current fitness level and establish clear performance goals. This can be done through various tests such as a VO2 max test, time trial or a lactate threshold test. These tests can help determine the athlete’s current aerobic and anaerobic capacity, which can then be used to design a program that targets their specific needs.

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Periodization

Periodization is the process of dividing a training program into specific training phases that target different aspects of fitness. This can be done through manipulating variables such as volume, intensity, and rest periods. An effective periodization plan can help prevent overtraining, reduce the risk of injury, and maximize performance gains.

This can be done by dividing the program into different phases that target different energy systems. For example, the first phase could focus on developing the ATP-CP system, followed by a phase that targets the glycolytic system, and finally a phase that targets the oxidative system. This order can also be followed in individual sessions by starting with the faster or more complex movements first, followed by the easier, lower intensity activities.

Recovery Strategies

Recovery is an important aspect of any training program. Without proper recovery strategies, the athlete may experience overtraining, fatigue, and decreased performance. When designing an energy system training program, it is important to incorporate recovery strategies that target the specific energy systems being trained.

Some effective recovery strategies include active recovery, stretching, foam rolling, and massage. It is also important to ensure that the athlete is getting adequate rest periods between training sessions, especially when targeting the anaerobic energy systems. Rest periods should be long enough to allow for full recovery, but not so long that the athlete loses the adaptations gained from training.

Nutrition and Energy Systems

Proper nutrition is essential for optimal performance during energy system training. Macronutrients such as carbohydrates, fats, and protein are the building blocks of energy production. The body uses different macronutrients to fuel different energy pathways during exercise.

Macronutrients and Energy Production

Carbohydrates are the primary fuel source for high-intensity exercise. They are broken down into glucose, which is then used to produce ATP through the anaerobic glycolytic pathway. Fats, on the other hand, are the primary fuel source for low-intensity exercise. They are broken down into fatty acids, which are then used to produce ATP through the aerobic pathway. Protein is not a primary fuel source for energy production during exercise, but it is important for muscle recovery and repair.

Hydration and Performance

Proper hydration is essential for optimal performance during energy system training. Water is necessary for many physiological processes, including the production of ATP through the aerobic pathway. Dehydration can lead to a decrease in performance and an increase in the risk of injury. It is recommended to drink water before, during, and after exercise to maintain proper hydration levels.

Supplementation

Supplementation can be a useful tool for optimizing performance during energy system training. Ribose supplementation has been shown to increase the rate of ATP production, leading to improved performance during high-intensity exercise. Creatine supplementation has also been shown to improve performance during high-intensity exercise by increasing the availability of ATP in the muscles. However, it is important to note that supplementation should not replace a balanced diet and should only be used under the guidance of a healthcare professional.

In addition to proper nutrition and hydration, adequate glycogen stores are essential for optimal performance during energy system training. Glycogen is the storage form of glucose in the body and is used to produce ATP through the anaerobic glycolytic pathway. It is important to consume carbohydrates before and after exercise to replenish glycogen stores and maintain optimal performance.

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Frequently Asked Questions

How do you train your energy system for improved athletic performance?

Training your energy system for improved athletic performance involves conditioning your body to utilize the three energy systems efficiently. This can be achieved through a combination of aerobic and anaerobic exercises, such as high-intensity interval training (HIIT), resistance training, and endurance training. By consistently challenging your body with different types of exercises, you can improve your energy system’s capacity to produce energy, leading to better athletic performance.

What are the basic functions of the three energy systems in the body?

The three energy systems in the body are the phosphagen system, glycolytic system, and oxidative system. The phosphagen system provides energy for short, intense bursts of activity, such as sprinting or weightlifting. The glycolytic system provides energy for moderate to high-intensity activities, such as running or cycling. The oxidative system provides energy for low to moderate-intensity activities, such as walking or light jogging.

What is the role of the aerobic energy system in exercise?

The aerobic energy system is responsible for providing energy during low to moderate-intensity activities that last longer than two minutes. This system uses oxygen to convert carbohydrates and fats into energy, which is then used to power the muscles. Aerobic training can improve the efficiency of this system, leading to better endurance and overall fitness.

How does metabolic energy system training affect your fitness?

Metabolic energy system training, also known as energy system conditioning, involves training all three energy systems to improve overall fitness. This type of training can improve endurance, speed, power, and strength, making it an effective way to achieve a wide range of fitness goals. It is important to note that this type of training can be challenging and should be approached gradually to avoid injury.

Can you explain the relationship between training zones and energy systems?

Training zones are specific ranges of intensity that correspond to different energy systems. For example, the phosphagen system is used during high-intensity exercises that last less than 10 seconds, while the glycolytic system is used during exercises that last between 30 seconds and 2 minutes. The oxidative system is used during low to moderate-intensity exercises that last longer than 2 minutes. By training within specific training zones, individuals can target specific energy systems to improve their overall fitness.

Is energy system training good for fat loss?

Energy system training can be effective for fat loss because it can increase metabolism and calorie burn both during and after exercise. However, it is important to note that fat loss is primarily achieved through a calorie deficit, which can be achieved through a combination of diet and exercise. While energy system training can be a useful tool for weight loss, it should be combined with a balanced diet and other forms of exercise for optimal results.