Any exercise or physical activity that gets the heart rate up and the blood flowing and releases endorphins is going to raise your energy level. Good cardiovascular exercises will strengthen your heart and give you more stamina. Show RELATED: Why Exercise Is So Important for Heart Health Aerobic exercise, according to a review of studies published in March 2014 in the Journal of Science and Medicine in Sport, has been shown to be among the best when it comes to helping ease symptoms of depression. (9) But lower-intensity exercise, such as yoga, has also shown potential benefits when it comes to mood. Research suggests yoga may help reduce depression and anxiety, and a study published in September 2016 in the journal Depression and Anxiety found that six weeks of yoga, in addition to standard treatment for depression, reduced depressive symptoms. (10) Physical activity, even if it’s not intense, routine exercise, was associated with lower levels of depression in a study published in March 2016 in the journal Frontiers in Psychology. (11) RELATED: How Much Exercise Do I Need? And a study published in September 2018 in the journal The Lancet Psychiatry, which analyzed data collected from 1.2 million adults age 18 and older in 2011, 2013, and 2015, found that individuals who reported exercising also reported having fewer days of poor mental health in the month preceding the survey, and that all types of exercise (including running, cycling, walking, gym exercise, winter sports, and others) were linked to a lower mental health burden overall. (12) Which are the best energy-boosting exercises? It's really up to you and what you like to do. "It's not going to work if you don't like it. It's got to be something that's enjoyable that serves the aerobic goal," says Gotlin. He also points out that it’s important to maintain a healthy diet, cut out the sweets, and increase protein to rebuild muscles to reap the most benefits from your workouts. Pick something that you enjoy. Play a game of basketball, football, or tennis. Go jogging or walking with a friend, or go for a bike ride. Take some time for yourself and rock out to music or watch a favorite TV show while you step away the miles on an elliptical or stair-climbing machine at the gym. Go for a hike, or take your kids outside to the park and play with them. You can also try aerobic classes — a kickboxing or other martial arts class, a spinning class, or any aerobic fitness class offered by a local gym. The key is to find what you enjoy, stick with it, and reap the ongoing benefits of a regular workout routine. Additional reporting by Deb Shapiro
Our bodies need a constant supply of energy to function properly to maintain health and internal balance. The food we eat is what provides our cells with the needed energy to survive and function properly. But before food can become a usable form of energy it has to be converted into smaller units called substrates, including carbohydrates, proteins, and fats. The energy stored in these substrate molecules is then chemically released in cells and stored in the form of a high-energy compound called adenosine triphosphate (ATP). When the chemical bonds that hold ATP together are broken, energy is released for cellular work (such as performing muscle contraction).
Muscles get energy to propel you along by tapping into your muscle glycogen (the form of carbohydrates in which carbohydrates are stored). When these are diminished, you start to depend on your blood glucose to keep going. Blood glucose is derived from carbohydrates, fat, and protein. If you can't maintain your blood sugar levels, your performance will flounder.
Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.  The first law of thermodynamics is known as the ‘Law of Conservation of Energy’ and it states that energy cannot be created or destroyed in an isolated system. In a similar way that cars need fuel to move, the human body needs to convert nutrition into energy so we can move and function. Knowing the basics of how we generate energy can be helpful in understanding how we become fatigued and what training we can undertake to minimize fatigue. Just as you train your biceps or your hamstrings, you can train your energy systems for better conditioning and performance. Energy systems and how they work may sound like something you don’t need to take seriously unless you are an elite athlete. But how our bodies convert our fuel (nutrition) into motion is relevant to everyone. We all use the 3 different energy systems all the time and the performance of your energy system affects your health and well-being. In order to care for your energy system, you need to engage in regular exercise and keep these systems working efficiently. This blog aims to give a high level and somewhat simplistic overview of the body’s energy system, but you can delve into more detail by checking out the references detailed at the end. How does the body produce energy during exercise?Let’s start with how the body produces energy. Any exercise requires a constant supply of energy. This energy is supplied to all cells by an organic compound called Adenosine Triphosphate (ATP) which is generated from mostly fats and carbohydrates but in some cases proteins – so essentially, it’s an end product of your nutritional intake. ATP is often referred to as the ‘energy currency of life’. It is vital for life and if we did not have it, we would not be able to survive. ATP is the only direct source of energy that your muscles can use. Without it, your muscles can’t contract, and you won’t be able to exercise. Individual muscle cells contain small quantities of ATP ready for immediate use, but these will only fuel a few seconds so additional ATP needs to be retrieved from other source(s). The three energy systems used to produce ATP are:- Immediate: Anaerobic ATP-PC/Phosphagen Short Term: Lactic Acid/Glycolytic/Anaerobic Long term: Oxidative / Aerobic How do the energy systems work together?In the past it was believed that ATP was produced by the different energy systems in a sequential manner but it is now known that energy is derived from each of the energy producing systems during almost all exercise activities. Research studies have concluded that the aerobic system plays a significant role in determining performance during high intensity exercise. The aerobic system can respond quickly to the demands of intense exercise even though it is incapable of meeting the energy demands at the beginning of the exercise due to its slower production of ATP. How can our energy systems be trained to be more effective and efficient?As part of building up fitness levels and striving for peak performance an athlete needs to be able to cope with higher workloads and balance training intensity and recovery. An effective training program should maximize use and development of each energy system. If the aerobic capacity is greater, more oxygen is available to the working muscles and this helps delay the onset of lactic acid when a certain intensity is reached. The topic of ‘metabolic efficiency’ is growing in popularity. Being metabolically efficient means that you are able to use the proper nutrients that are stored in the body at the right times to maximize performance. The specific energy demands of an athlete vary between different sports. Determining the duration of activity, the intensity of activity and the time elapsed between different bouts of intense activity is necessary in order to come up with suitable training plans that aim to provide suitable energy system training for that sport and indeed individual positions within that sport. Edward Fox in his book ‘The Physiological Basis for Exercise and Sport’ provides an approximation of the percentage contribution of each of the energy systems for certain sports illustrated below. About MetrifitMetrifit is an athlete monitoring system that gathers subjective and objective information from both coaches and athletes to drive behavior modification and improvement through insights modeled on descriptive and predictive analytics. Through our innovative app and intelligent analytics, we are bringing athlete well being to the forefront of training and performance. While we acknowledge the physiological aspects of training and provide tools to monitor those aspects, we also build a subjective and objective profile of the athlete that allows coaches to track the physical and mental well being of their athletes helping them to reach optimum performance. In this short video, we explain how Metrifit works for both the athlete and the coach.
REQUEST FREE DEMO Follow us on social media where we post regular blogs related to sports, performance and well-being. References What is Adenosine Triphosphate (ATP)? What every coach should know about energy systems Energy System Interaction and Relative Contribution During Maximal Exercise by PB Gastin Energy Dynamics During Exercise Make Your Body More Metabolically Efficient 10 nuggets, tips and tricks on energy system training The Physiological Basis for Exercise and Sport by Edward L. Fox (Author), Richard W. Bowers (Author), Merle L. Foss (Author) Lactic Acid–The Latest Performance-Enhancing Drug by David Allen, Håkan Westerblad How to Prevent Muscle Fatigue and Soreness From Lactic Acid Rehabilitating lactate: From poison to cure All About Your Metabolic Energy Systems "We have been using Metrifit for the past season at Cornish Pirates. It has been greatly beneficial for us to have our wellness and load management data on one easy to access system. We have found this invaluable over the past season whereby Coaches, Physios and Strength and conditioning coaches can monitor both the psychological and physiological load of our athletes on a daily basis." Metrifit Athlete Monitoring System 2017-06-16T15:06:04+01:00 Paul Cremin Head Physiotherapist, Cornish Pirates Rugby Club https://metrifit.com/blog/testimonials/paul-cremin-short/ "I've found Metrifit an invaluable resource. Not only to monitor daily wellness, readiness to train and training load within the squad, but also to monitor training load externally with additional external squads. Furthermore, Metrifit has acted as a key teaching tool, allowing young athletes associate good sleeping, eating and recovery habits to an improved sense of wellness and thus superior on-field performance." Metrifit Athlete Monitoring System 2017-06-14T13:31:14+01:00 Tommy Mooney Strength and Conditioning Coach at DCU Sport and with Dublin Minor GAA https://metrifit.com/blog/testimonials/tommy-mooney-short/ “I have been using Metrifit for the past number of years and I have found it to be an excellent piece of software. It is extremely easy to use and has proved very beneficial in preparing myself for competition. The ability to view my health and wellbeing stats everyday and see how this influences my performance in both practice and competition has been very helpful. I have been able to put more effort into key areas such as fluid intake, sleep and balanced golf practice and training. Having the ability to view my detailed stats helps me to understand exactly where I am and how I need to adjust my training or health choices. I have found using Metrifit this past year has been a crucial help for me to play well. As I now have turned 50 I am playing on The Champions tour in the USA and have played well during my first year. Metrifit has been as important as my golf equipment in achieving that success.” Metrifit Athlete Monitoring System 2019-03-04T20:48:39+00:00 Robert Karlsson, Professional Golfer https://metrifit.com/blog/testimonials/robert-karlsson/ "The cutting edge technology of Metrifit enables Managers, Coaches and Players to use this innovative technology to gain these crucial percentage points over their opponents in a technologically advanced yet easy to use web-based platform. The data collated on a daily basis greatly informs Management Teams while the educational aspect of the system really appeals to modern day athletes who are constantly looking for that extra edge." Metrifit Athlete Monitoring System 2017-06-14T13:24:03+01:00 Cian O’Neill Kildare Senior Football Manager https://metrifit.com/blog/testimonials/cian-oneill-short/ "The ability to acutely monitor stress and recovery and make the correct adjustments was critical to our health and performance throughout the NCAA tournament. Metrifit has a very strong educational component. With the information we get, I am able to clearly understand the habits and behaviors of our athletes, and how they may be impacting performance." Metrifit Athlete Monitoring System 2017-06-12T11:42:14+01:00 Erik Helland Director of Strength & Conditioning and Head Strength Coach Men’s basketball, University of Wisconsin https://metrifit.com/blog/testimonials/erik-helland/ "The visualisation of data allows for easy discussion between athletes, performance staff and medical teams and offers the potential to predict and avoid issues which could hamper performance. Over the year the data has proven instrumental in our critical decision making. Metrifit is a excellent monitoring tool however the unsung additional aspect is the fantastic and tireless customer support." Metrifit Athlete Monitoring System 2017-07-25T14:10:08+01:00 Robert Walsh Strength Coach Nederlandse Ski Vereniging (Netherlands Ski/Snowboard Team) https://metrifit.com/blog/testimonials/robert-walsh-short-testimonial/ "Gaelic football is an intermittent high-intensity collision-based field sport requiring high levels of endurance, strength, power, agility, and speed as well as proficiency with gaelic-related skills. These components comprise the training modalities used at the elite level and the monitoring of such a vast range of modalities is central to peak performance. The athlete monitoring tool Metrifit allows us to do this and can keep us one step ahead of our competitors." Metrifit Athlete Monitoring System 2017-06-12T14:23:50+01:00 Jason McGahan Sports Scientist, Kildare Football, PhD Sports Science Researcher https://metrifit.com/blog/testimonials/jason-mcgahan/ "We have found metrifit to be a great tool to ensure we can monitor and adapt our athletes training loads regularly. This programme has ensured our coaches and staff can maximize all training and recovery to each individual needs on a day to day basis. It is user friendly and provides excellent visual data that can be viewed by both practitioners and athletes. With the help of Metrifit support team, we have personalized it to suit our specific sport and training needs. It's a excellent athlete monitoring tool and is essential for assisting the team to perform at their best" Metrifit Athlete Monitoring System 2021-06-25T11:19:31+01:00 Lee Stutely Team Manager and Athlete Support Services Coordinator at Great Britain Wheelchair Rugby https://metrifit.com/blog/testimonials/lee-stutely/ “Metrifit has become a multifactorial platform that has helped up us provide deeper context to the decisions that we make on a daily basis in regards to the physical development of our student-athletes. We have intimately been utilizing both the subjective wellness questionnaire along with player training load data to drive professional conversation and actionable tasks to enhance the sporting results and quality of life for our student-athletes with unparalleled success.” Metrifit Athlete Monitoring System 2017-06-20T12:12:33+01:00 Kevin Schultz Associate Director of Strength & Conditioning Director of Olympic Strength & Conditioning University of Wisconsin https://metrifit.com/blog/testimonials/kevin-schultz-full/ "Metrifit provides immediate insight and feedback on the physical and mental states of the student-athletes. It allows us to adjust practices and training sessions to accurately meet needs. We have been able to identify potential injury concerns, track current injury status and monitor return to play progress." Metrifit Athlete Monitoring System 2017-06-16T15:08:31+01:00 Kari Thompson Head Volley Ball Coach, Southern Illinois University https://metrifit.com/blog/testimonials/kari-thompson/ “Metrifit has allowed us to gain better insight on our athletes and their individual stress response to training and outside factors. This has helped us to make daily adjustments when necessary, to further enhance their development which has led to higher performance levels, faster recovery, and a reduction in injuries. The new lifestyle profiling survey has been an invaluable insight into the lifestyle habits of my athletes and has helped focus on key areas that can be improved, benefiting athletes on their performance journey.“ Metrifit Athlete Monitoring System 2021-04-27T11:02:12+01:00 Dan Rickaby Assistant S&C Coach, Tulane University https://metrifit.com/blog/testimonials/dan-rickaby/ "Metrifit has been used to gain a more in-depth insight into our student-athlete’s progressive athletic development and balance relative to their particular sporting and training activities, academic studies and total load. Metrifit doesn’t just help with optimising our Sports Scholarship students’ athletic performance. It assists us in helping them get the balance right between their sporting activities and academic studies." Metrifit Athlete Monitoring System 2017-06-12T13:58:58+01:00 Richard Deuchrass Lincoln University Athletic Performance Manager https://metrifit.com/blog/testimonials/richard-deuchrass/ "While working with the Clare Senior Hurling team (2012-2014), Horse Sport Ireland (U25 European Eventing Champions) and currently with the Limerick Senior Hurling Team, Metrifit provides our team with critical information across a number of essential aspects of elite athletic performance. You don’t really know how your players are responding to training stimuli unless you have daily data and Metrifit provides and easy to use and highly effective means of finding this critical information." Metrifit Athlete Monitoring System 2017-06-12T13:55:49+01:00 Joe O’Connor NISUS Fitness, S&C Coach Clare Senior Hurling, Horse Sport Ireland and Limerick Senior Hurling https://metrifit.com/blog/testimonials/joe-oconnor/ "The Metrifit RTP platform is an excellent tool to monitor, evaluate and make the right decisions for your athlete’s well being and performance. It enables coaches and athletes to track and sift through all the variables that underpin well being and performance on a day to day basis and to address an issue or potential issue in real time. A simply wonderful product." Metrifit Athlete Monitoring System 2019-03-04T21:38:45+00:00 Dr. Dale Richardson CEO Achieve Total Performance Pty Ltd https://metrifit.com/blog/testimonials/dale-richardson/ "Our coaches through Metrifit basically have an ‘X-ray’ vision into the habits and lifestyles and stressors their athletes have on a day to day basis, especially when they are not together. Thus the professional authentic relationships created through the casual conversations, reflection process and application provided is priceless." Metrifit Athlete Monitoring System 2017-06-12T14:21:17+01:00 Brian Clarke Head Strength and Conditioning Co-ordinator,Noblesville High School https://metrifit.com/blog/testimonials/brian-clarke/ "The success of young athletes using Metrifit was an interesting challenge in the Elite Soccer space… After six months of learning, creating habit with teenagers the project is a huge success…. 90% completion rate has allowed us deal with all the key KPI’s that are needed in their development. In our space with developing athletes…Metrifit is a godsend and is the most important tool in this space." Metrifit Athlete Monitoring System 2017-06-16T16:51:01+01:00 Niall O’Driscoll Academy Directory, SJ.B (St. Joseph’s Bray ) Academy https://metrifit.com/blog/testimonials/niall-odriscoll-short/ "Metrifit has enabled us to bring to life the complexiities associated with managing the academic, pastoral and sporting demands of pupils aged 13 - 18 in a UK day and boarding school environment It has provided another bridge between coaches and sports pupis, giving pupils a space to provide honest self reflection on wellbeing and providing coaches a head start on appropriate freshness and fatigue balance across the school week." Metrifit Athlete Monitoring System 2017-06-19T14:14:37+01:00 Graham Williams Athletic Development Coach, MSc ASCC https://metrifit.com/blog/testimonials/graham-williams-short/ "Metrifit has provided me with an opportunity to get to know and understand our players on a different level. I've found our conversations to be more intentional, which has been so important in developing deeper, more authentic relationships. Ultimately, understanding their needs has allowed me to push buttons that leads them to be better people and inspires them to be better athletes" Metrifit Athlete Monitoring System 2021-04-27T11:10:43+01:00 Ryan Osborn Head Basketball Coach, Carmel High School https://metrifit.com/blog/testimonials/ryan-osborn/ "Metrifit is an integral part of the set up within the senior and intermediate inter-county Camogie. The data collected daily on the individual players is critical to the decision making of the backroom team including, managers, trainers, selectors, physiotherapist and indeed myself. As a nutritionist it allows me to monitor the quality of the player’s diet, energy levels, sleep pattern and overall wellbeing." Metrifit Athlete Monitoring System 2017-06-13T16:38:55+01:00 Yvonne Treacy Nutritionist, Wexford Camogie https://metrifit.com/blog/testimonials/yvonne-treacy-short/ "Metrifit is an amazingly easy-to-use yet comprehensive monitoring tool for training and recovery! The elite athletes we work with are able track and monitor their situations and states daily, in order to maximize their performance loads and recovery practices. This also helps our coaches customize the training programs more effectively. I'd recommend this for any serious team / athlete or coach in wanting to bring out the very best in their long-term performances! " Metrifit Athlete Monitoring System 2017-06-12T18:03:35+01:00 Edgar K. Tham Founder and Chief Sport & Performance Psychologist, SportPsych Consulting (Singapore, Indonesia, Philippines) https://metrifit.com/blog/testimonials/edgar-k-tham-2/ "Metrifit has been instrumental in helping our international Managers, Coaches and Medical teams to identify players who require modifications in training loads or who are struggling with some aspect of their preparation for, or recovery from, training and matches. One of the big strengths of this technology is that it allows our Managers and Medical teams to monitor players both during international competition and outside of these times." Metrifit Athlete Monitoring System 2017-06-16T15:11:55+01:00 Dan Horan Head of Fitness for International Football/Fitness Coach Men's Senior Team https://metrifit.com/blog/testimonials/dan-horan-short/ "When COVID altered college athletics as we knew it, Metrifit came to the rescue. This intuitive athlete monitoring, health and well-being system provides the athlete, coach, and sports medicine staff a way to monitor and balance the physical, emotional, health and well-being of our athlete’s. Metrifit provided that calm in the middle of the perfect storm for our entire athletic department for the future. Thank you to the entire Metrifit family for assisting our department with a seamless process." Metrifit Athlete Monitoring System 2021-04-07T16:43:52+01:00 Jennifer McIntosh Head Athletic Trainer, Colorado School of Mines https://metrifit.com/blog/testimonials/jennifer-mcintosh/ "Metrifit has been hugely beneficial in supporting our coaches and back room staff to track and monitor our players training loads, performance and readiness to train. Having a one-stop shop for collating all relevant information across a holistic picture of the player allows us to help prevent burnout, injury and provide timely feedback and communication to all." Metrifit Athlete Monitoring System 2017-06-12T14:01:46+01:00 Eamonn Fitzmaurice Kerry Senior Football, Manager https://metrifit.com/blog/testimonials/eamonn-fitzmaurice/ "I wanted to reach out to thank Metrifit for an extremely successful season. Our Regis University women’s side won the ultra-competitive RMAC with a 11-0-1 record. Our student-athletes reported in post-season interviews the positive use of Metrifit that enabled their own reflection about their bodies and also found value providing information to coaches for our strategic planning purposes. On more than one occasion, we recognized deviations from norms and were able to step-in with a quick chat to help a player get back on track or refer her to the proper support personnel for further assistance. Fantastic! " Metrifit Athlete Monitoring System 2018-09-13T13:47:09+01:00 J.B. Belzer https://metrifit.com/blog/testimonials/jb-belzer/ "We started using Metrifit to see if it gave us better predictability and allowed easier monitoring than our DIY excel sheets prior to the Tokyo qualifiers. In a sport where measuring training load is very difficult, Metrifit filled a huge gap in our ability to monitor our athletes’ performance state and recovery. After some months of collecting data I was able to clearly see when to back off and when to keep going with different aspects of the training programme, as well as when to provide extra care and support for our elite athlete – and without a doubt it is much more informative and sensitive than our DIY model, not to mention much easier! Looking forward to the next Olympic cycle with Metrifit as one of our essential tools." Metrifit Athlete Monitoring System 2021-05-28T12:30:33+01:00 Emma Hawke, PhD Exercise Physiology Coach - Sweden Climbing, Olympic Offensive - Female Coach Swedish Olympic Committee, Senior Lecturer - Coach education programme (Sweden) https://metrifit.com/blog/testimonials/emma-hawke/
"What’s more impressive is the ability to utilize the basics but at the same time have the capability to explore detailed and intricate correlative data points that helps us as coaches gain the most from our athletes. Metrifit has also served as an easy communications hub to ensure essential information is passed to the appropriate team. We are excited to what the future from Metrifit will bring." Metrifit Athlete Monitoring System 2017-06-14T14:09:22+01:00 Michael Torres CEO, Shift Performance, Miami https://metrifit.com/blog/testimonials/michael-torres-short/ "As a school that cannot spend large amounts of money on athlete monitoring, Metrifit has provided us with a great tool for monitoring stress and athlete readiness at a great rate. Being athlete driven, we're able to get buy-in from the athlete, and drive individual or team wide conversations regarding lifestyle and performance education in the direction needed. Seeing acute and chronic stress on a real-time basis has greatly improved the way we schedule workouts and arrange travel during the season." Metrifit Athlete Monitoring System 2017-06-20T22:26:45+01:00 Derek Bol Strength & Conditioning Coach, Valparaiso University https://metrifit.com/blog/testimonials/derek-bol/ "When our players have been only training with the national team Metrifit allows me to liaise very closely with our conditioning coaches to manage load and intensity of training during training camps. I recommend it to anyone who wants an easy to use monitoring system." Metrifit Athlete Monitoring System 2017-06-15T12:51:46+01:00 Dave Passmore Head Coach, Irish Hockey https://metrifit.com/blog/testimonials/dave-passmore-short/ "Metrifit is an outstanding platform to track your athletes’ wellness. It’s simple to use, easy to implement and gives outstanding information on your athlete’s subjective wellness which can be used to assign training loads. I highly recommend Metrifit for any coach looking to begin implementing technology into their program" Metrifit Athlete Monitoring System 2017-06-12T17:58:50+01:00 Brijesh Patel Quinnipiac University, Head Strength and Conditioning Coach https://metrifit.com/blog/testimonials/brijesh-patel/ "Metrifit has been a great asset in helping guide the numerous decisions we make on a daily basis, that have a direct impact on our athletes well-being and progress. The platform is extremely user friendly and the reports and analytics that reflect the data collected daily, can be catered to what you are most specifically curious to know about the athletes both individually and collectively" Metrifit Athlete Monitoring System 2021-04-29T15:31:16+01:00 Aaron Mansfield Head Coach, LMU Lions, Loyola Marymount University https://metrifit.com/blog/testimonials/aaron-mansfield/ "The holistic approach of medical, physical, emotional and even tech/tactical; bringing together what we need to monitor and evaluate our University players. “If you can’t measure it – it doesn’t exist.” I know we were the first Canadian University to use the program and I know many more will be asking for it in the future! I highly recommend Metrifit." Metrifit Athlete Monitoring System 2017-06-12T14:25:37+01:00 Tino Fusco, B.Sc. ChPC Head Coach, Women's Soccer, Mount Royal University (Canada) https://metrifit.com/blog/testimonials/tino-fusco-b-sc-chpc/ 0 Metrifit Athlete Monitoring System |
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