Body Energy Systems

Lactate Zones vs Energy systems

During a workout all three energy systems are ON supplying energy.

The contribution of each system depends on the activity type.

​Green zone energy demand is covered mostly by the aerobic system.

Yellow zone energy demand is covered mostly by the anaerobic system.

Red zone energy demand is covered mostly by the phosphate system.

Energy Pathways

Energy is produced from the food, through the ATP with the ADP as a byproduct:

FOOD -> ATP -> Energy + ADP

To maintain the activity ATP is constantly regenerated in muscles by aerobic, anaerobic and phosphate energy systems.

​Aerobic oxygen energy system

Energy is produced by burning the carbohydrates and fats using the oxygen. Main Energy supply for the green zone.

​Pathway

FAT + ADP + O2 -> ATP + CO2 + H2O + heat

Glucose + ADP + O2 -> ATP + CO2 + H2O + heat

Lactate + ADP + O2 -> ATP + CO2 + H2O + heat

​

60-90 min glycogen capacity 2000 - 3000 kcal

infinity fat capacity

​same energy = O2+fat = O2(-12%)+glucose

more O2 consumption -> more energy

​run 1500 energy: 50% O2 / 50 anaerobic

​​

Anaerobic lactate energy system

Energy is produced from the carbohydrates with NO oxygen. Main Energy supply for the yellow and red zones.

​Pathway

Glucose + ADP -> ATP + Lactate

2-3 min

run 100, 200, 400, 800

warming up, start up

during aerobic activity - intervals, speed up, hills, finish spurt

​acidity

​lost coordination

​fat blockage

​warming down

​​

Anaerobic phosphocreatine energy system

Energy is produced from the carbohydrates without the oxygen. Main Energy supply for the red zone.

​Pathway

PC + ADP -> ATP + cretin
​

1-5 sec ATF

6-8 sec ATF + CrF

9-45 sec

​

1 g fat = 9 kkal

1 g carb = 4 kkal​

​

Oxygen Transport

Hb​

Vocabulary

ATP - Adenosine triphosphate is an organic compound that provides energy to drive many processes in living cells. Chemical formula: C10H16N5O13P3

ADP - Adenosine diphosphate is an organic compound in metabolism and is essential to the flow of energy in living cells. Chemical formula: C10H15N5O10P2

O2 - oxygen

CO2 - carbon dioxide

H2O - water

Lactate - Chemical formula: C3H5O3

Lactic acid - C3H6O3

Carbohydrate - any compound which has chemical formula C_H_O_

Glycose - C6H12O3

Pyruvate - C3H3O3-

Glycogen - chains of glucose