These energy systems are constantly at work during all types of activity to supply your body with the energy it needs to perform activities.įor example, if a person is lifting heavy weights, they will produce a greater force for a short period of time, but they will need a period to recover to be able to repeat the same activity with the same force. These two systems are involved in most resistance training activities focused on strength and muscle hypertrophy.Īs exercise duration exceeds 3 minutes, the aerobic system takes over and is involved in lower force production activities ( 1, 2). After that, the glycolytic system provides energy for work from 30 seconds–3 minutes and is involved in moderate force production activities ( 1, 2).
The phosphagen system provides muscle energy for up to 30 seconds of muscle work and is involved in high force production activities. The first two systems are shorter duration systems, meaning they provide high force production for a short amount of time. Muscles are fueled by three energy systems: the phosphagen system, the anaerobic (glycolytic) system, and the aerobic (oxidative) system.Īs your muscles work, these systems take turns leading the way to synthesize adenosine triphosphate, providing energy to your muscle cells.
