Energy Systems
System 1- Phosphocreatine(PCr) Duration- 1-30 seconds Fuel source- PCr
(ex: jumping as high as you can once)
System 2- Anaerobic glycolysis Duration- 30 seconds-3 mins Fuel source-glucose
(ex: Barbell curl for 10 reps)
System 3- Aerobic glycolysis Duration- more than 3 mins Fuel source- glucose,fats and protein
(ex: marathon running)
Depending on your desired outcome, you can train either staying in one energy system or you can jump from one to another. For example, when you stay in one system, such as the aerobic glycolysis system for 20 minutes of running and the intensity of your work does not change, your body will catch a "second wind." Steady state exercise is the name for this action and all it means is that your body has acclimated to the imposed demand and you have not made it harder by adding hills or an increase in speed.
When you change intensity, you will then switch energy systems to acclimate to the new demand. Typically, this is called interval training. When discussing calories and their expenditure, staying in steady state exercise will burn less calories than if you were to switch back and forth, creating intervals. Following so far?
So, if you want to burn a lot of calories, and you want to spend less time in the gym, you may want to adopt an interval program with any metabolic (cardio) exercise available. Here are examples of protocols:
Example 1- 30 seconds of all out effort followed by 10 seconds of rest. "rinse and repeat" anywhere from 5-20 minutes.
Example 2- 1 minute on of all out effort, followed by 1 minute of rest. "rinse and repeat" for 6-24 minutes.
Day 1-On
Day 2-Cross train
Day 3-Cn
Day 4-Rest
Day 5-Cross train
Day 6- On
Day 7-Rest
***IMPORTANT*** Fill out this medical clearance form before engaging in activity. Individuals will be held 100% responsible for their own actions.
http://www.olemiss.edu/campusrec/fitness/PT%20PAR_Q.pdf
