emphasis is on the dominating system. No activity, whether it’s a gentle stroll or a high-intensity
sprint, exclusively uses one energy system, they all make a contribution depending on the length
of time the exercise is performed, the level of energy expenditure, and the availability of oxygen.
Exercise intensity is particularly important in determining the muscles’ best energy source, and to
what extent anaerobic or oxidative systems are primarily functioning.
A balanced program should include all training of all energy systems. (Speed training is a major
category, but is generally practiced by competitive athletes only.)
Rules for Any Exercise Method
A few simple rules are helpful as you develop your own routine:
- Don’t eat two hours before vigorous exercise.
- Drink plenty of fluids before, during, and after a workout.
- Adjust activity according to the weather, and reduce it when fatigued or ill.
- When exercising, listen to the body’s warning symptoms, and consult a physician
if exercise induces chest pain, irregular heartbeat, undue fatigue, nausea, unexpected
breathlessness, or light-headedness.
Warm-up and Cool-Down Period. Warming up and cooling down are important parts of any
exercise routine. They aid the body in making the transition from rest to activity and back again,
and can help prevent soreness or injury, especially in older people.
- Warm-up exercises should be practiced for at least eight to ten minutes at the beginning
of an exercise session. Older people need a longer period to warm up their muscles. Low-
level aerobic exercise is the best approach, such as dynamic warm ups, walking briskly,
swinging the arms, or jogging in place. - To cool down, one should walk slowly until the heart rate is 10 to 15 beats above resting
rate. Stopping too suddenly can sharply reduce blood pressure, is a danger for older
people, and may cause muscle cramping. - Static stretching is appropriate for the cooling down period, but not for warming up
because it can injure cold muscles. Particular exercises may require stretching specific
muscles. For example, a jogger or biker might emphasize stretching the hamstrings,
calves, groin, and quadriceps, while swimmers would focus on the groin, shoulders,
and back.
The phosphagen system is typically in use with maximal, explosive effort and is very
short in duration. Rest periods from five to seven minutes are crucial, because almost complete
recovery of the muscle is needed to reset the phosphagen system, and to again reach maximal
muscle goals. The bottom line is that a well-rested muscle will allow maximal effort to be reached.
Examples of usage of this system include: