The Three Types of Energy Pathways and Exercise

There are three types of energy pathways used by the body and all three are used for most activities we do. Two of the energy pathways are anaerobic and the third is produced aerobically.

Quick bursts of training utilize ATP-CP stores of energy. This pathway provides about 10 seconds of energy to the body. For instance when testing for 1RM of strength the client will utilize the ATP-CP storage and deplete it within a matter of seconds. It will take up to 2-3 three minutes depending on the type of exercise one is doing, for the body to recover this energy store. Examples of moments using ATP-CP are: performing a slam dunk, a 100 meter sprint, or a pitcher’s throw in baseball. While the nature of the previous exercises are a normal representation of using ATP-CP, the sample below is specifically designed to utilize the particular energy pathway.

Sample exercise routine for ATP-CP Pathway
Warm-up easy run for 5-10 minutes
Sprint, 80% capacity for 30 seconds
Recover for 2 minutes
Sprint, max capacity for 30 seconds
Recover for 2 minutes
Sprint, max capacity for 30 seconds.

Glycolysis is a second form of energy within the body. It is also a short term energy source as it only lasts between 30 seconds and 3 or 4 minutes. This can be improved with training as one becomes more accustomed to the lactic acid presence within the muscles. It uses carbohydrates to create ATP for energy. This form of energy will kick in to gear after the original ATP-CP stores have been depleted. A good example of the nature of this energy pathway is an athlete playing in a soccer game. Quick bursts like traveling back and forth chasing after a soccer ball or even just running up stairs will utilize the glycolytic pathway until the anaerobic threshold.

Sample exercise routine for Glycolysis Pathway
30 seconds Plank
12 Burpees
15 lunges (Left/Right)
30 Crunches
1 minute Jump rope
Rest for 2 minutes
Repeat 4 times

The aerobic energy system is called the oxidative system, which utilizes carbohydrates, fats, and proteins to generate energy for the body. It is used for low-to-moderate intensity work because it lasts for more than just a few minutes. This pathway is very suited for cross country skiers, runners, and hikers. It is used for long distance and longer fueled workouts that utilize aerobic metabolism.

Sample exercise routine for Oxidative Pathway
Monday 10k Run
Wednesday 15k Run
Saturday 20k Run