INTRODUCTION TO

ENERGY SYSTEM
BY DR. AARYAN MAURYA
TABLE OF CONTENT
• Introduction to Energy System
• Types of Energy System
• Benefits & Limitation of all Energy System
• Energy System role on Cardiovascular Health
• Clinical Application
• Summary
• References

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OBJECTIVE

• To understand the body's energy systems—ATP-PC, glycolytic, and

oxidative—by knowing their functions, benefits, limitations, and impact
on cardiovascular health, while highlighting their clinical applications in
rehabilitation, fitness, and athletic performance.

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INTRODUCTION
The body derives energy from three main substrates: carbohydrates, fats, and proteins, which are
broken down to produce adenosine triphosphate (ATP) for cellular functions.
1. Carbohydrates: Primary energy source during intense, short-duration exercise. Stored as glycogen
in muscles and the liver. Glycogen is converted back to glucose for energy during physical
activity. Essential for brain function and muscle energy, with depletion leading to fatigue and
cognitive impairment.
2. Fats: Provide a large energy reserve, especially during prolonged, low-intensity exercise. Stored
as triglycerides and broken down into free fatty acids (FFAs) for ATP production. Fats offer more
energy per gram than carbohydrates but are slower to metabolize, making them less effective for
high-intensity exercise.
3. Proteins: Serve primarily as building blocks for tissues and enzymes but can be used as an energy
source in extreme cases. Proteins are converted into glucose (gluconeogenesis) or fatty acids
(lipogenesis) when energy demands are high. Provide up to 5-10% of energy during prolonged
exercise.

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• Energy systems are metabolic systems involving a series
of biochemical reactions resulting in the formation of
adenosine triphosphate (ATP), carbon dioxide, and water.

• The cell uses the energy produced from the conversion of

ATP to adenosine diphosphate (ADP) and phosphate (P)
to perform metabolic activities. Muscle cells use this
energy for actin-myosin cross-bridge formation when
contracting. There are three major energy systems.

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ATP-PC System
The ATP-PCr system is the simplest and fastest energy system used by the body, especially during
short bursts of intense activity (e.g., sprinting). It works by utilizing phosphocreatine (PCr), a high-
energy molecule stored in cells, to quickly regenerate ATP.
Process: PCr donates a phosphate (Pi) to adenosine diphosphate (ADP), forming ATP. This process is
catalysed by the enzyme creatine kinase.
Immediate Energy: The ATP-PC system is the body's immediate and most rapid source of energy. It
provides an almost instantaneous burst of power by directly breaking down stored ATP and creatine
phosphate molecules, making them readily available for muscle contraction, but can only sustain
maximal effort for about 3 to 15 seconds.
Energy Source: Phosphocreatine is the chemical free fuel source. The ATP-PC system operates
entirely without the need for oxygen, making it an anaerobic process. This means it can provide
energy quickly, but does not produce energy as efficiently as aerobic respiration
Limitation: The combination of ATP and PCr provides energy for only short durations, after which
the body relies on glycolytic and oxidative pathways for sustained energy production.

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 Changes in type II (fast-twitch) skeletal muscle
In the ATP-PCr system, adenosine triphosphate (ATP) adenosine triphosphate (ATP) and phosphocreatine
can be re-created via the binding of an inorganic (PCr) during 14 s of maximal muscular effort
phosphate (Pi ) to adenosine diphosphate (ADP) with (sprinting). Although ATP is being used at a very high
the energy derived from the breakdown of rate, the energy from PCr is used to synthesize ATP,
phosphocreatine (PCr). preventing the ATP level from decreasing. However, at
exhaustion, both ATP and PCr levels are low.

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Anaerobic System
The glycolytic system produces ATP by breaking down glucose or glycogen through glycolysis. It
supports energy production during high-intensity exercise after the ATP-PCr system is depleted.

Process: Glycolysis involves 10 to 12 steps, starting with glucose or glycogen conversion to glucose-
6-phosphate. This breakdown yields pyruvic acid, which is converted to lactic acid in the absence of
oxygen. The net gain is 2 ATP molecules from glucose and 3 ATP molecules from glycogen. While
this system provides more ATP than the ATP-PCr system, it is still limited in capacity.

Moderate Intensity: Anaerobic glycolysis can sustain moderate-to-high intensity exercise for 1-2
minutes, making it well-suited for activities like sprinting, swimming, and high-intensity interval
training.

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Energy Source: Glycogen (glucose) is the fuel source (glycolysis).

Transition: After 2 minutes of intense exercise, the body must shift to the oxidative energy system
for sustained activity.

Limitations: Lactic acid build up from glycolysis can cause muscle fatigue and inhibit further energy
production. The enzyme phosphofructokinase (PFK) controls the rate of glycolysis and is influenced
by ATP and ADP levels.

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 Aerobic System
1 Oxygen Dependent:
Aerobic respiration is the body's most efficient energy system, relying on the presence of oxygen to
break down glucose and fats into ATP. This process can sustain exercise for extended durations,
making it the primary fuel source for endurance activities.

2 Gradual Energy Release:

Unlike the ATP-PC and anaerobic glycolysis systems, aerobic respiration provides a steadier, more
prolonged energy output. This makes it ideal for lower-intensity, long-duration activities like steady-
state running or cycling.

3 Adaptive Capacity:
Through consistent aerobic training, the body can enhance its ability to utilize oxygen more
efficiently, increasing endurance and improving overall exercise performance.
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 Aerobic System
4 Endurance Capacity: By providing a steady, long-lasting energy output, aerobic respiration is the
primary fuel source for endurance activities like long-distance running, cycling, and swimming.

5 Energy Efficiency: Aerobic respiration is the body's most efficient energy system, producing
significantly more ATP per unit of glucose compared to anaerobic processes.

6 Limitations: Lower power output compared to other systems

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Examples of Energy Systems Exercise
ATP-PC Exercises: Examples of ATP-PC exercises include
sprinting, weightlifting, and high-intensity plyometric like box
jumps and burpees. These exercises rely on the rapid breakdown
of phosphocreatine to generate quick, explosive power.

Anaerobic Exercises: Anaerobic exercises include activities like

interval training, high-intensity cycling, and swimming laps. These
exercises challenge the anaerobic glycolytic system, leading to the
accumulation of lactic acid and a burning sensation in the muscles.

Aerobic Exercises: Aerobic exercises, such as jogging, cycling,

and swimming, rely primarily on the aerobic system. These
activities can be sustained for longer durations as the body utilizes
oxygen to break down glucose and fat for energy.

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Benefits and Limitations of Energy System
• ATP-PC System:
Benefits: Rapid energy production, high power output.
Limitations: Short-duration (up to 10 seconds), limited fuel reserves.

• Anaerobic System:
Benefits: Sustained energy production (10 seconds to 2 minutes), high power output.
Limitations: Lactic acid accumulation, fatigue.

• Aerobic System:
Benefits: Sustained energy production (beyond 2 minutes), efficient use of fuel sources.
.4 Integrated Utilization In reality, the body utilizes all three energy systems to some degree during
exercise, with

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Energy System & Diabetes
• Aerobic activities: Activities such as brisk walking, cycling, or
swimming, can help improve insulin sensitivity and glycemic control
in individuals with diabetes. The sustained energy production of the
aerobic system helps regulate blood sugar levels and promote weight
management.
• Anaerobic Exercise: High-intensity interval training (HIIT), which
utilizes the anaerobic system, has been shown to improve insulin
sensitivity and glucose metabolism in people with diabetes. The
intermittent bursts of activity can also help manage weight and
cardiovascular risk factors.
• Integrated Approach: A balanced exercise program that incorporates
both aerobic and anaerobic activities can provide the most
comprehensive benefits for individuals with diabetes. This approach
helps optimize glucose control, cardiovascular health, and overall
fitness levels.

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Energy
System &
Heart Health
Aerobic Exercise Resistance Training
Flexibility and Balance Stress Management
Aerobic activities, such Resistance exercises,
as brisk walking, which utilize the ATP- Incorporating exercises Managing stress
jogging, or cycling, are PC and anaerobic that improve flexibility through techniques
particularly beneficial for systems, can also and balance, such as like meditation,
heart health. They contribute to heart yoga or Tai Chi, can deep breathing, or
improve cardiovascular health. They help enhance overall mindfulness can
function, increase blood build and maintain physical function and also benefit heart
flow, and reduce the risk muscle mass, which is reduce the risk of falls health by lowering
of heart disease by associated with a and injuries. Which is blood pressure,
lowering blood pressure, lower risk of heart especially important for reducing
cholesterol levels, and disease and improved individuals with heart inflammation, and
inflammation. metabolic function. conditions. promoting overall
well-being.

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 CLINICAL APPLICATION
• For information on the relationship between aerobics and diabetes, the American Diabetes
Association (ADA) highlights that regular aerobic exercise can significantly help manage diabetes
by improving blood glucose control, reducing insulin resistance, and lowering the risk of heart
disease. The ADA recommends aiming for at least 150 minutes of moderate-intensity aerobic
exercise per week, which can include activities such as brisk walking, swimming, or cycling. [1]

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• Regarding aerobics and heart conditions, the American Heart Association (AHA) endorses regular
aerobic exercise as an effective way to manage and prevent heart disease. Aerobic activities
improve cardiovascular health by enhancing circulation, reducing blood pressure, and lowering
cholesterol levels. The AHA suggests at least 150 minutes of moderate-intensity aerobic exercise
weekly to maintain heart health and prevent conditions like coronary artery disease. [2]

• Freedom from Diabetes Holistic Transformation Program (FFD-HTP): This program involved an
intensive lifestyle intervention, including diet and exercise, for patients with Type 2 diabetes in
India. Over a year, 36.9% of participants achieved diabetes remission, indicating significant
benefits of structured lifestyle changes in managing diabetes. [3]

• The Indian Association for Parenteral and Enteral Nutrition (IAPEN) focuses on nutrition and
lifestyle interventions for diabetes and other health conditions. They highlight the importance of
aerobic exercise and balanced diets in managing diabetes and preventing heart diseases. [4]

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Exercise Protocol for Managing Diabetes and Heart Conditions:
1. Warm-Up: 5-10 minutes of light walking or stretching

2. Aerobic Exercise: 30-45 minutes, 5 days a week

Walking: Brisk walking at 3-4 mph
Cycling: Stationary or outdoor cycling
Swimming: Continuous swimming at a moderate pace

3. Strength Training: 2 days a week

Bodyweight Exercises: Squats, push-ups, lunges
Resistance Bands: Rows, presses, and curls

4. Cool Down: 5-10 minutes of stretching or light activity

Reference: “Exercise and Type 2 Diabetes: The American College of Sports Medicine and the
American Diabetes Association: joint position statement”

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SUMMAR
SUMMARY
Y
REFERENC
E
1. Weekly Exercise Targets | American Diabetes Association. (n.d.).
https://diabetes.org/health-wellness/fitness/weekly-exercise-targets
2. Colberg, S. R., Sigal, R. J., Yardley, J. E., Riddell, M. C., Dunstan, D. W.,
Dempsey, P. C., Horton, E. S., Castorino, K., & Tate, D. F. (2016). Physical
Activity/Exercise and Diabetes: A position statement of the American
Diabetes Association. Diabetes Care, 39(11), 2065–2079.
https://doi.org/10.2337/dc16-1728
3. Freedom from Diabetes Research Foundation.(n.d.).
https://www.freedomfromdiabetes.org/research
4. https://iapenindia.org/core-groups-diabetes-india/

• American College of Sports Medicine. (2018). ACSM's Guidelines for Exercise

Testing and Prescription (10th ed.). Lippincott Williams & Wilkins.
• Kisner, C. And Colby, L.A. (2012) Therapeutic Exercise: Foundations and
Techniques. F.A. Davis Company, Philadelphia.
• Physiology of Sports and Exercise, (2008) Jack H. Wilmore, David L. Costill, W.
Larry Kenney (4th ed.).