The Anaerobic Systems
The anaerobic systems do not require oxygen to generate energy. There are two anaerobic systems which the body
Creatine Phosphate System
Small amounts of ATP are readily available in the muscles ready for immediate use. It takes about three about 3 seconds to deplete these stores. At this point, creatine phosphate is broken down to further the production of ATP. This is contrary to the other two systems which use carbohydrates or fats as fuel.
This system is the fastest at providing energy and does not result in any by-product. However, the tradeoff is that it is extremely short term. It is capable of about 10-15 seconds of maximum effort activity before it becomes depleted. It takes about 2-3 minutes to recover.
If the aerobic system is a long-distance run, the creatine phosphate system is a 100m sprint. The maximum effort of this sprint and the short duration of the race is the perfect example of the utilisation of the creatine phosphate
Lactic Acid System
The Lactic acid system uses glycogen (carbohydrates) which is readily available in the muscles and liver. This provides energy faster than the aerobic system but not as quick as the Creatine Phosphate system.
In the absence of oxygen, carbohydrates fuel the muscles. However, because of the lack of oxygen, the by-product is now lactate and hydrogen ions. Also known as lactic acid.
Contrary to popular belief, lactic acid is not the cause of tired muscles. It’s actually the hydrogen ions, not lactate, which contributes to the acidity in the muscle cells causing fatigue.
At lower levels of intensity, lactate is taken from the muscles to the liver, along with the hydrogen ions. The liver converts lactate back to glucose, then delivered to the muscles for use as energy. This process is known as the Cori Cycle.
Image: Biologywise
When we train with increased intensity, the body will not be able to clear the hydrogen ions and lactate at the same rate that they are being produced. It’s at this point your muscles will feel heavy and fatigued.
As you rest, and more oxygen enters your system. Lactate is converted in pyruvate, then recycled as an energy source in the form of glucose.
This system is dominant when performing high-intensity activities for longer periods of time that exceeds the aerobic system’s capabilities. This system can last from 1-3 minutes depending on intensity.
Badminton and the Anerobic System
Studies I mentioned in the aerobic article highlighted that the creatine phosphate system was the second most dominant energy system after the aerobic system.
During a game of badminton, there are frequent breaks between points plus a two-minute interval at 11 points and the second game. Therefore it makes sense that the phosphate system is more dominant than the lactic acid system. The creatine phosphate system has time to recover to some degree between rallies and near optimal levels at intervals.
Badminton rallies tend to be short in duration but high in intensity. A typical rally only lasts a few seconds on average both in singles and doubles. Again, this would imply more of a role of the creatine phosphate system. A match might last an hour but actually play time is much less
Singles vs Doubles
In double’s the intensity is very high but the role of the players changes quite frequently. For example, we would expect a player attacking from the back to use their creatine system more than opponents who are defending or covering the front of the court. The role of the aerobic system is just important as for doubles as for singles.
Image: Alison Alcock & Nigel Cable
Singles is more taxing on the aerobic system due to the nature of the game. Surprisingly, studies found that the phosphate system plays more of a role than the lactic acid system in singles as well. The aerobic fitness at the professional level is so efficient that the anaerobic threshold is incredibly high.
Remember, this does not mean the lactic acid is not active. It’s still playing a role in the provision of energy. The longest rallies in singles and doubles at the professional level were around two minues in length. It’s these longer rallies that the lactic acid system will play more of a dominant role.
Conclusion
For the remainder of the fitness series, we will relate back to these energy systems as they are the foundation of everything we do in
It’s important to note that these studies were based on high level players who have very high levels of fitness. For the average club player, the anaerobic threshold might be much lower. The results might therefore indicate a higher contribution of the lactic acid system in club players.
This should be an indication of how important it is to have a good aerobic system. By not tapping into your lactic acid system as readily, it’s available for those longer rallies. In addition, it helps you recover between points and games much more efficiently so you’re ready for the next rally.
To be the best player you can be, it’s important to train each system effectively and with the correct intensity. Train every system to be as capable and efficient as possible. This preparation ensures
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