You walk into the gym and immediately you’re confronted with red faced Roger on the treadmill sprinting like his life depends on it, sweaty Sally doing a wild superset of burpees and battle ropes until she’s about to pass out and mild Malcolm chilling with a gentle pace on the stationary bike.
Your carefully considered workout plan – devised ten minutes ago – is now thrown into question.. what option of training is best?!
Well, each option has it merits and should be utilized at some point in your training cycle.
The human body relies on several energy systems to provide the energy needed for various physical activities. These energy systems work together to meet the energy demands of different types and intensities of exercise – like Roger, Sally and Malcolm. How these energy systems function can significantly affect exercise performance and influence fat loss during and after physical activity. Let’s explore the three primary energy systems and their impact on exercise and fat loss:
Energy Systems
Phosphagen System (ATP-PCr System): ROGER
- This system provides short bursts of immediate energy for high-intensity, short-duration activities such as sprinting, weightlifting, or jumping.
- Creatine phosphate (CP) stores in the muscles are broken down to quickly replenish adenosine triphosphate (ATP), the body’s primary energy currency.
- The ATP-PCr system is essential for rapid, explosive movements, but it can only sustain activity for about 10-15 seconds before depleting its stores.
Impact on Fat Loss: Activities primarily relying on the ATP-PCr system burn minimal fat directly due to their short duration. However, these activities can help increase metabolism and promote fat loss indirectly by building muscle and improving overall fitness. This is why we take Creatine as a supplement, to create more energy and prolong the duration of during these high-intensity movements (like weightlifting) in order to build more muscle.
Glycolytic System (Anaerobic Glycolysis): SALLY
- This system provides energy for moderate to high-intensity activities lasting up to 2 minutes, such as HIIT (high-intensity interval training), lifting weights, or fast-paced sports like basketball.
- Carbohydrates (glycogen) are broken down into ATP through glycolysis without the need for oxygen.
- Lactic acid is produced as a byproduct, leading to muscle fatigue and discomfort.
Impact on Fat Loss: While glycolytic activities predominantly rely on carbohydrates for energy, they can still contribute to fat loss. The post-exercise oxygen debt (EPOC) effect, commonly known as the “afterburn,” results in increased calorie expenditure, including fat oxidation, (increased metabolism) in the hours following exercise.
Aerobic System (Oxidative System): MALCOLM
- This system provides sustained energy for lower-intensity, longer-duration activities, such as jogging, cycling, or endurance sports.
- It primarily utilizes fat and carbohydrates as fuel, but fat becomes the dominant energy source during low-intensity exercise when oxygen is readily available.
- The aerobic system is highly efficient and can sustain activity for extended periods.
Impact on Fat Loss: Aerobic activities are particularly effective for fat loss because they directly burn fat as fuel. The longer the duration of aerobic exercise, the greater the fat oxidation. Consistent aerobic training can improve the body’s ability to use fat as an energy source.
So, whose method reigns supreme for fat loss? Roger, Sally or Malcolm?
- To maximize fat loss, a combination of exercise types is often the best option. High-intensity activities, such as those relying on Roger’s method, can help burn calories and improve overall fitness which will boost performance and capacity for other activities leading to more efficient fat loss.
- Sally’s “afterburn” effect from intense exercise contributes to post-workout calorie expenditure, including fat oxidation and will result in a boosted metabolism through EPOC.
- Malcolm’s aerobic activities are effective for burning fat directly, improving cardiovascular health and overall much more realistic for consistency over the long term. Malcolm’s method will also result in less stress to the body so may be a better option for those already chronically stressed with daily life or suffering with sleep deprivation.
Summary
To conclude, Combining Roger, Sally and Malcolm’s methods of exercise in a well-structured program, such as interval training or circuit training, can optimize fat loss by engaging different energy systems and promoting overall fitness.
Ultimately, diet and overall energy balance play crucial roles in fat loss. While exercise is essential for burning calories and improving fitness, it should be combined with a balanced diet to achieve sustainable fat loss goals. Additionally, individual factors like genetics, age, and training status can influence how these energy systems work and their impact on fat loss.