Lifting that thing was easier!
I just ran a mile without stopping!
Basically, ATP does to your body what fuel does to a car: keeps it running.
Photo: SolStock/Getty Images.
Basically, they’re the three systems in the human body that are used to produce ATP.
Like, blink and you’ll miss it.
In fact, it only lasts about 10 seconds.
(Here’swhat to know about taking creatine supplements.)
So, when are you using this engine?
Whenever you’re expressing 100 percent of your power or intensity.
“Even a one-rep max every three minutes for 15 minutes falls into this category,” says Lipson.
(Here’show to calculate your one-rep max, plus how to program them into your strength training sessions.)
Glycolytic Pathway
You might think about the glycolytic pathway as the “middle” engine.
This makes the body incredibly efficient at using glycogen for energy via a process called glycolysis.
That’s because lactic acid is a waste byproduct of the glycolytic pathway.
(This isknown as your lactic threshold, BTW.)
Ultimately, that means you’re able to exercise at that intensity for longer.
“You get a big bang for your buck here,” adds Lipson.
Oxidative Pathway
The oxidative pathway’s primary fuel source is fat.
It’s called the oxidative pathway because it requires oxygen so you can produce ATP, explains Dr. Greuner.
“Many people exercise only in this pathway,” says Dr. Bhuyan.
The oxidative pathway is what’s used during exercise that is traditionally categorized as cardio.
“That’s why it’s considered the slowest form of energy creation,” she adds.
The oxidative pathway is highly adaptive, saysSanjiv Patel, M.D., a board-certified cardiologist at MemorialCare in California.
That means the more you use it, the better it works.
Anyone who’s ever done acouch-to-5Kknows this phenomenon to be true.
It’s also worth noting that the three systems aren’t actually mutually exclusive.
“Working all three will make you a more well-rounded athlete,” adds Lipson.
“Training with variety is key to working out smarter, not harder,” says Dr. Bhuyan.
So, switch up your workouts throughout the week to incorporate exercise that trains each system.
There’s always a risk that both get sacrificed," he explains.
So if you’re new to working out, stick with what you enjoy, he suggests.
But if you’ve hit a plateau or want to develop your strength?
A training program that utilizes all three metabolic pathways can help you level up.
