In WeFit Training Days, we will use the term or concept of “Ki” as an energy bar in a physical training context, inspired by video games like the classic Street Fighter, or the Ki energy displayed by characters such as Goku from the Dragon Ball series. This is a creative idea and a fun or motivating way to conceptualize energy and endurance during workouts.
How we apply this idea to strength training:
1. Definition of Ki: It’s your overall energy level, your stamina, your ability to perform intense exercises, or even your motivation and mental focus.
2. Recharging Ki: It’s important to consider how you’ll recharge your Ki. This may involve adequate rest, nutrition, recovery, and stress management. Just as video game characters need time to recharge their energy, it’s crucial to give your body the time and resources it needs to recover and be at 100%.
How does Ki consumption vary according to the type of training?
The amount of ATP “Ki” consumed during different types of training varies according to the intensity and the main energy system involved. Let’s see how they compare:
Strength or resistance training: Ki is rapidly consumed, in a matter of seconds. It requires a large amount of ATP to provide immediate energy to the muscles. It’s predominantly anaerobic alactic (phosphagen), especially when performing high-intensity exercises with heavier weights and fewer repetitions. In this case, the body uses energy sources that do not depend on oxygen, mainly ATP and phosphocreatine stored in the muscles.
HIIT (High-Intensity Interval Training): Ki is moderately consumed during intervals. This type of training involves short bursts of extremely intense activity followed by periods of recovery, it’s a combination of aerobic and anaerobic. During high-intensity intervals, the body performs anaerobic lactic (glycolytic) work, using quick, oxygen-free energy sources. During low-intensity intervals or rest, the body recovers aerobically, using oxygen to help replenish energy stores.
Cardiovascular Training (Cardio): The amount of Ki consumed is generally moderate to low. These are exercises that increase heart rate and breathing over an extended period, such as running, swimming, biking, and brisk walking. It’s primarily aerobic (oxidative). Although ATP is constantly consumed during cardio, ATP production is more sustainable and efficient, as it uses carbohydrates and fats as fuel. This allows for maintaining activity over an extended period without rapidly depleting ATP reserves. During these activities, the body uses oxygen to produce energy, allowing for longer periods of exercise.
In summary, in terms of the amount of Ki (ATP) consumed, strength training and high-intensity HIIT tend to require more in a short period of time due to the extreme intensity of these exercises. Whereas cardio, on the other hand, uses Ki more sustainably over time due to its lower intensity.
