Your body uses two types of metabolism during exercise to provide the fuel needed for your muscles. Learn about aerobic and anaerobic metabolism, how they work, and what it means for you when you exercise. As the name suggests the ATP-PC system consists of adenosine triphosphate and phosphocreatine.
Overview
This energy system provides immediate energy through the breakdown of these stored high energy phosphates. If this energy system is ‘fully stocked’ it will provide energy for maximal intensity, short duration exercise for between10-15 seconds before it fatigues.
Think of the ATP-PC system as the V8 of your energy systems – it provides you with the most ‘power’ because it produces ATP more quickly than any other system and because of this it fuels all very high intensity activities. It’s downfall however is that it burns out very quickly.
How does the ATP-PC system work?
There are only a few steps involved in the ATP-PC which is why it provides energy so quickly.
Steps of the ATP-PC system:
1. Initially ATP stored in the myosin cross-bridges (microscopic contractile parts of muscle) is broken down to release energy for muscle contraction. This leaves the by-products of ATP breakdown: adenosine diphosphate (ADP) and one single phosphate (Pi) all on its own.
2. Phosphocreatine (PC) is then broken down by the enzyme creatine kinase into Creatine and Pi
3. The energy released in the breakdown of PC allows ADP and Pi to rejoin forming more ATP. This newly formed ATP can now be broken down to release energy to fuel activity.
Training the ATP-PC Energy System
To develop this energy system, sessions involving repeats of up to 10-15 seconds of maximum intensity activity/work are required, with approximately two minutes rest between repeats to allow the system to replenish.
There is a more scientific formula for rest periods called the ‘work to rest ratio’. For the ATP-PC system the rest ratio is 1:10/12. This means that for every second of ‘work’ you need to allow 10 to 12 seconds for recovery.
Metabolism Basics
Metabolism refers to the processes your body uses to break down nutrients, form compounds the cells can use for energy and use those compounds to fuel cellular functions. Your body secretes enzymes to break down food into sugars, proteins, and fats. Then, each cell of your body can take these in and use them in aerobic or anaerobic metabolic processes to form adenosine triphosphate (ATP), which is the fuel used in the cell.
The calories from food are burned in this way to produce energy in each cell. Your body’s overall metabolism includes muscle contraction, breathing, blood circulation, maintaining body temperature, digesting food, eliminating wastes, and the functions of the brain and nervous system.
The rate at which you burn calories is called your metabolic rate.
During exercise, you not only increase metabolism in your muscles but also in your respiratory and circulatory systems. You need a faster rate of breathing and heart rate to deliver oxygen and nutrients to your muscles. Your body also must work harder to prevent overheating, such as through sweating.
Anaerobic vs. Aerobic Metabolism
Anaerobic metabolism is not as efficient as aerobic metabolism. A
molecule of glucose can only produce three ATP molecules under anaerobic metabolism, while it produces 39 with aerobic metabolism. ATP is what fuels the muscles.
Anaerobic metabolism can only use glucose and glycogen, while aerobic metabolism can also break down fats and protein. Intense bouts of exercise in the anaerobic zone and in the red-line zone with a heart rate over 85 percent of your maximum heart rate will result in using anaerobic metabolism to fuel the muscles.
While your body will naturally use the energy pathways that will best get the job done, you have a choice in how strenuously you exercise. Training programs for different sports and activities are designed to make the best use of aerobic and anaerobic metabolism.
Lactic Acid and Exercise
Lactic acid is a by-product of anaerobic glycolysis and anaerobic metabolism, both of which occur during strenuous exercise. Although lactic acid is used as a fuel by the heart, an excessive amount of lactic acid in your skeletal muscles slows down contractions, preventing you from maintaining peak performance.
When your muscles use anaerobic metabolism, lactic acid is produced in your muscle cells. With moderate-intensity exercise, it is able to diffuse out of the cells, but with vigorous muscle contractions it builds up. As you build up more and more lactic acid, your muscles burn and are fatigued.
Often, this is felt in activities like weight lifting, but you can reach it when running or cycling at a sprint or uphill. You are forced to back off and slow down so your muscles can recover and allow lactic acid to diffuse out of the cells. Lactic acid is further processed by the liver into glucose to use for fuel, completing the cycle.
Slowing Lactic Acid Buildup
You can improve the point at which lactic acid builds up with specific training programs. Athletes often use these to improve their performance. They include a regimen of interval or steady-state training that will bring them to their lactate threshold.
It is also important to have the right diet so your muscles are well-supplied with glycogen for fuel. The lactate threshold is usually reached between 50 percent to 80 percent of an athlete’s VO2 max (maximal oxygen uptake). In elite athletes it can be raised even further, allowing them to put more effort into their activities.
Aerobic Energy
In the aerobic metabolic process, the human body uses glucose to produce adenosine triphosphate (ATP) molecules. ATP is what fuels your muscles. Anaerobic metabolism, which is used for vigorous muscle contraction, produces many fewer ATP molecules per glucose molecule, so it is much less efficient.
Aerobic metabolism is part of cellular respiration and involves your cells making energy through glycolysis, the citric acid cycle, and electron transport/oxidative phosphorylation
