The anaerobic energy system

The Anaerobic Energy System

Overview

  • The anaerobic energy system provides energy for short, high-intensity bursts of activity where the demand for energy outstrips oxygen supply.
  • This system is quick to activate, providing energy immediately.
  • Two types of anaerobic pathways exist: the Anaerobic Glycolysis (Lactic Acid System) and the Adenosine Triphosphate-Creatine Phosphate System (ATP-CP System).

Anaerobic Glycolysis

  • The anaerobic glycolysis pathway, also known as the lactic acid system, is activated when the intensity of the exercise is such that sufficient oxygen cannot be delivered to the working muscles.
  • It breaks down glucose (or glycogen) into a substance called pyruvate, generating ATP.
  • In the absence of sufficient oxygen, the pyruvate is converted into lactic acid, allowing glycolysis to continue and ATP to be produced for a short period.
  • This energy system is typically involved in activities lasting 30 seconds to 3 minutes.

Adenosine Triphosphate-Creatine Phosphate System

  • The ATP-CP system, sometimes called the phosphagen system, provides energy for very short duration activities (up to 10 seconds), such as a sprint start or a maximum lift.
  • It relies on the breakdown of adenosine triphosphate (ATP) into adenosine diphosphate (ADP) and an inorganic phosphate for energy.
  • The system also utilizes creatine phosphate (CP) stored in the muscles to quickly re-synthesize ATP.
  • This system provides energy rapidly but can be depleted quickly, limiting its usefulness for longer periods of intense exercise.

Anaerobic vs Aerobic

  • The anaerobic energy system provides energy quickly but with significant fatigue-inducing by-products such as lactic acid.
  • In contrast, the aerobic energy system, which requires oxygen, provides energy for longer duration activities and is more efficient, but slower to produce energy.

Training the Anaerobic Energy System

  • Training the anaerobic energy system involves high-intensity, short-duration activities.
  • Such training can improve muscle strength, power, and resilience to lactic acid.

This understanding of the anaerobic energy system can help inform training regimens and enable one to better manage energy during performance.