![]() So, you need both fast and slow glycolysis to produce ATP: the former to meet your immediate need for energy, and the latter to sustain energy. ![]() While it lacks speed, it efficiently produces more ATP per molecule of glucose-or muscle glycogen-than fast glycolysis does. Slow glycolysis requires oxygen and takes longer to make ATP because the process involves many more steps than fast glycolysis. Fast glycolysis is somewhat inefficient, producing only a small amount of ATP from glucose. Glycolysis, the process of burning carbs, has two mechanisms, simply called “fast” and “slow.” Fast glycolysis uses no oxygen and can make ATP from glucose quickly, sustaining activity for 2–3 minutes until slow glycolysis has enough time to get started. The glycolytic system uses carbohydrates-blood glucose and muscle glycogen-to produce ATP. For activity longer than 10 seconds, your body activates the glycolytic system to make more ATP. It’s stored in low levels in your muscles so it’s ready to be used within the first 10 seconds of high- to extremely high-intensity activity. Your body also makes CP from amino acids in your liver, kidneys, and pancreas. First, you can get it through your diet by eating red meat and fish. You can build your CP stores in two ways. CP is a molecule your body uses primarily to create ATP very quickly, rather than carbs or fat. Since you can only store a relatively small amount of ATP, the phosphagen system uses creatine phosphate (CP, also called phosphocreatine) to make more ATP. When you start physical activity, you use existing stores of ATP quickly. The phosphagen system is responsible for producing short-acting, rapidly available energy. As intensity decreases from extremely high, you shift to the glycolytic system and, eventually, to the oxidative system for moderate- to low-intensity activity. For extremely high-intensity activity, your body uses the phosphagen system. Which system you primarily use depends on your activity intensity. Your body has 3 systems to produce ATP: the phosphagen system, the glycolytic system, and the oxidative system. It is often described as your body’s “energy currency.” Without it, you aren’t able to create or use energy for activity, metabolism, or brain function. Your body’s energy systemsĪdenosine triphosphate (ATP) is the molecule that allows your body to use and store energy. If you understand these energy systems, you can design your exercise routines to tap the different ways they help your body burn fat. But how your body uses its different energy systems directly relates to how you exercise and maintain your weight. The truth is, the way your body uses energy and burns fat largely depends on the type of exercise and the length of time you exercise. The vast majority of these are marketing myths to get you to buy a product. Many fad exercise programs claim you can “bust fat” in only a few minutes a day or target belly fat to shrink your waistline. You can’t “target” belly fat, but you can lose it. What is the best exercise for fat burning? How do you target “stubborn belly fat”? Can you turn fat into muscle? The short answers are: Over time, almost any exercise burns fat.
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