There are 3 different energy systems in our body. Each energy system uses different fuels to create energy (ATP). Different types of physical activity switch on certain energy systems. The 3 energy systems are:
1. Creatine Phosphate system (immediate energy system):
The Creatine Phosphate system uses chemical energy to create ATP. In fact, it uses a chemical called creatine phosphate which is stored in our bodies to regenerate ATP. This system takes 5 minutes of rest to be completely restored and a 30 second rest to be 50% restored.
CP + ADP = ATP
This is the first system that gets switched on when you begin to exercise. It is like turning on the engine of your body. Due to limited creatine phosphate stores, the CP system lasts for 10 seconds only. After this system is exhausted, your body will switch on the lactate system. The CP system is used in exercises that require maximum exertion of effort such as maximal resistance lifting or a 100 meter sprint. A simpler example of the use of the CP system would be the first 3 burpees you do. It will take you approximately 10 seconds, right? After that you will start feeling tired and your energy level drops.
2. Lactate System (short term energy system):
The fuel of the lactate system is glucose (carbohydrates). When this system is switched on, it converts glucose to pyruivic acid, resulting to the creation of ATP and Lactic acid (a waste product). Lactic acid shoots to the muscles. With time, lactic acid will build up in your muscles creating an urge for you to slow down or stop your activity. Some consequences of the build up include becoming breathless and feeling a burning sensation.
Glucose is converted to pyruivic acid = ATP + Lactic acid
The lactate system lasts for 3 minutes. This is why it is known as the short term energy system. Another name for this system is the anaerobic system as it is used in anaerobic exercising. Workouts that use this system include HITT (high intensity interval training), circuit training and a 400 meter sprint. A way you can improve your lactic acid threshold is through interval training.
3. Aerobic system (long term energy system):
The aerobic system is the energy system that uses oxygen, glucose and fatty acids as fuel to create energy. The aerobic system starts working after 3 minutes of exercise (once the lactate system is depleted). It is known as the long term energy system and is used for aerobic training. For example, a long distance running such as a marathon. When trained well, the aerobic system can have unlimited time as long as oxygen can be supplied to the body. So, your aerobic system heavily depends on the strength of your heart and the efficiency of your circulatory system. You can train your aerobic system by doing steady state cardio.
Oxygen + Glucose + Fatty Acids = ATP + H2O + CO2 + H2O
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