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Energy – The Reason We Get Where We Want to Go

Energy for life comes in two forms, mental and physical, both intimately connected. Mental energy is fueled by our attitudes, thoughts and emotions while physical energy is dependent on training, rest and nutrition. For those who compete physically for a living, training is a daily requirement and peaking for an event may be the culmination of years of training and experience.  Those same mental and physical training skills used for competition are just as important for a long and healthy life.  

The level of fitness of an individual is determined by the body’s ability to effectively and efficiently utilize its energy sources for activity. The body has two main energy systems, one for fast, short movements, such as a sprint and the second is for long, slow activities, such as a marathon. The first system, our anaerobic system, can only be sustained for a few seconds, does not require oxygen and uses sugar for fuel. The second system, our aerobic system, may be utilized for hours, requires oxygen and uses fat for fuel.   

An individual’s genetics may predisposing an individual to use one energy system more than another, some individuals find they are strong sprinters while others may be good marathon runners. Training also plays a huge role in helping our body utilize the most appropriate energy system for our activities. A sprinter would be trained to utilize the anaerobic energy system while a marathon runner would utilize the aerobic system more.  Since we are all in the marathon of life and we need to access the energy system that will give us the most energy to get through the activities of daily living it makes sense that we should boost the aerobic energy system which utilizes oxygen and fat over a long period of time. 

To train our bodies to use the right energy source with activity requires an understanding of exercise or training intensity and our heart rates can be used as a guide. Our heart rates range from a minimum at rest and maximum during extreme efforts. Generally the anaerobic system, which utilizes sugars as fuel, kicks into gear when an individual’s heart rate rises into 85%- 90% of their maximum heart rate. The aerobic system, which utilizes fat as a fuel, occurs at 75%- 80% of their maximum heart rate. The easiest way to calculate the percentage of heart rate is to use an age predicted maximum heart rate formula: Women = 226-age or Men = 220-age. The final number, which is an estimate of the maximum heart rate, is then multiplied by 85% or 75% depending on the energy system to be trained. In order to create a base for training or life in general the aerobic energy system must be strengthened. If you have no other medical conditions you should be able to maintain this 75% of your heart rate maximum for 10 mins to several hours with no loss of breath or severe fatigue. Elite athletes will train aerobically for 90% of the year and since we are elite athletes of life we should do the same. Remember this system uses oxygen and fat for fuel and can go on for a long time. As you get fitter you will be able to go faster and create more power but remain using the aerobic energy system.

Building an aerobic base improves lung and heart capacity in addition to training the body to use oxygen and fat more efficiently. These benefits facilitate the reduction of cardiovascular disease, weight, fatigue and stress while they also improve body composition, the immune system, mental performance, quality of sleep and the sense of well being.