Glycolytic System: Medium Duration Energy Research shows that partial resynthesis of this system takes about 1-2 minutes, but complete resynthesis may take as long as 5-15 minutes.
The ATP that's used to fuel these activities releases energy and gets converted to ADP (adenine diphosphate). This system utilizes ATP to power these high-intensity activities. The ATP-PCr (adenine triphosphate – phosphocreatine) system fuels strength and power activities lasting a few seconds like a one rep max lift or a 40-yard dash. Ultimately, all three of these energy systems work to supply our muscles with ATP (adenine triphosphate), the energy currency of cells.īreaking Down the Basics: The 3 Energy Systems The body uses three main energy systems to fuel our activities, however, the reliance on the systems will vary based on the intensity and duration of the activity. The basis for these rest period recommendations is rooted in how the body utilizes energy to perform specific tasks. In “Foundations of Fitness Programming” by the National Strength & Conditioning Association, the general guidelines for rest periods are:ģ0-90 seconds for hypertrophy (muscle growth) Ģ – 5 minutes for strength or power training One of the most common questions in fitness is, “How much time should I rest between sets?” The answer to this will vary depending on an individual’s fitness level, the type of workout, and personal goals. These rest periods can be active rest periods where you maintain an elevated heart rate by doing some form of physical activity (like jogging in place) between your main exercise set, or passive rest periods where you aren’t physical active while recovering between sets. An inter-set rest period is the recovery time between exercise sets.
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