Energy Systems Training – Definition & Detailed Explanation – Functional Training Glossary

I. What is Energy Systems Training?

Energy systems training is a method of conditioning the body to improve its ability to produce and utilize energy during physical activity. It involves targeting the body’s three main energy systems – the phosphagen system, the glycolytic system, and the oxidative system – through specific exercises and training protocols. By training these energy systems, athletes can improve their performance, increase their endurance, and enhance their overall fitness levels.

II. How do Energy Systems Work?

The three energy systems work together to provide the body with the energy it needs to perform various activities. The phosphagen system is responsible for providing energy for short bursts of high-intensity exercise, such as sprinting or weightlifting. The glycolytic system kicks in during moderate to high-intensity activities lasting up to several minutes, such as a 400-meter run or a set of heavy squats. The oxidative system is the primary energy source for low to moderate-intensity activities lasting longer than a few minutes, such as distance running or cycling.

III. What are the Benefits of Energy Systems Training?

Energy systems training offers a wide range of benefits for athletes and fitness enthusiasts. By targeting and improving the efficiency of the body’s energy systems, individuals can enhance their endurance, increase their power output, and improve their overall performance in various sports and activities. Additionally, energy systems training can help individuals burn more calories, improve their cardiovascular health, and boost their metabolism.

IV. What are the Different Types of Energy Systems?

There are three main energy systems in the body: the phosphagen system, the glycolytic system, and the oxidative system. The phosphagen system is the fastest way to produce energy and is used during short, high-intensity activities. The glycolytic system produces energy through the breakdown of carbohydrates and is used during moderate to high-intensity activities. The oxidative system produces energy through the breakdown of fats and is used during low to moderate-intensity activities.

V. How to Incorporate Energy Systems Training into Your Workouts?

There are several ways to incorporate energy systems training into your workouts. One common method is interval training, which involves alternating between periods of high-intensity exercise and rest or low-intensity exercise. This type of training can help improve all three energy systems and enhance overall performance. Other methods include circuit training, fartlek training, and tempo runs, all of which target different energy systems and can help individuals achieve their fitness goals.

VI. What are Some Common Misconceptions about Energy Systems Training?

One common misconception about energy systems training is that it is only beneficial for athletes or individuals involved in high-intensity sports. In reality, energy systems training can benefit individuals of all fitness levels and can help improve overall health and wellness. Another misconception is that energy systems training is only necessary for endurance athletes. While endurance athletes can benefit greatly from energy systems training, individuals participating in any type of physical activity can see improvements in their performance by incorporating energy systems training into their workouts.