I have a couple of questions about ATP production and usage, and training guidelines for work-relief for the Glycolytic System.
I understand that each of the three Energy Systems produce different amounts of ATP; and, that the Aerobic System produces the most (129 molecules of ATP).
1. Would it be possible to complete a moderate to high intensity exercise routine (using the ATP-CP system or the Glycolytic System) for an exercise session lasting about 45 minutes or so, and then perform some low intensity exercise (using the Aerobic System) in order to produce more ATP (129 molecules); and then, use those aerobically derived ATP molecules for additional high-intensity training?
If low intensity exercise produces such a large amount of ATP, can’t we use that to return to high-intensity training?
2. If work-relief is recommended for glycolytic energy system training, how can you practically implement this when you are doing weight training? For example, I was doing a shoulder workout (each work interval was 30 seconds – 45 seconds (8-12 reps); with a rest interval 2 – 5 times my work interval (1 min to 2.5 min). If I am trying to work the anaerobic glycolytic system, which requires work relief during the relief intervals, what sorts of things can I do without completing exhausting my shoulders before the next set of 8-12 reps?
Am I understanding work-relief correctly?
First things first. Let’s understand work/relief.
If we are talking about aerobic activity the work portion of the interval refers to the distance to be covered during the work effort. If the objective is to improve aerobic power the interval should last longer than 60 seconds. The relief or rest interval is a ratio of the duration of the work interval. This is generally expressed as a work:rest ratio of 1:3 or 1:2. This depends upon how conditioned the individual is.
In your case you performing a shoulder workout 30 seconds-45 seconds (8-12 reps); with a rest interval of 1-2.5 minutes. Here is where I am confused….
When I hear the variables of 8-12 reps without knowing how much weight you are using, I immediately think that you are training for hypertrophy and your objective in working until fatigue is to increase the size of your muscles. Help me out….? During your shoulder workout are you training for hypertrophy or are you training to improve anaerobic endurance of your shoulder muscle group and for what reason? This is unclear to me. If you are attempting to increase muscular endurance of your shoulder group, then the variables would change. You would be using a lighter weight and increase the repetitions.
As far as your question is concerned–“what sort of things can I do without completely exhausting my shoulders before the next set of 8-12 reps?”.
Here’s what you might consider, work opposing muscles groups–anterior deltoid-posterior deltoid; medial deltoid-lats. Of course, other muscle groups are involved.
Regarding your initial question, Mike, it is important that you remember what “moderate” intensity is. Moderate intensity activity is aerobic in nature. So it is possible to train for 45 minutes and cycle from low to medium to high. Don’t forget, though, that only at the higher intensity one is utilizing the ATP-CP energy system as well as anaerobic glycolisis.
Finally, regarding your question “If low intensity exercise produces such a large amount of ATP, can’t we use that to return to high-intensity training?
Inresponse, we pay as we work. Every bodily function requires ATP. Just because the aerobic energy system produces a great deal of ATP doesn’t mean it storing it up in the event that we might need in the event we engage in a sudden burst of activity. Remember, our hearts are still beating, hair nails, digestion, respiration, hormonal balance, etc are occurring and being fueled as a consequence of aerobic glycolosis.
I sure hope this has been helpful to you. If not feel free to leave a post and I’ll get back with you.
Thank you for your question.