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Tennis matches often take hours to complete—particularly when a championship is on the line. In order to play hard and perform at your best for several hours, you need good energy sources and the ability to recycle that energy quickly, which translate into training your energy systems.
Energy Sources
All three food nutrients—fats, proteins and carbohydrates—can serve as fuel, although carbohydrates are the best. Chemical energy produced from food is stored as adenosine triphosphate (ATP). ATP then transfers energy for physical activities such as muscle contraction during exercise. This process of energy transformations is called metabolism.
Carbohydrates are the only food nutrient that can be used to create energy without the presence or use of oxygen, known as anaerobic metabolism. And exercise, especially explosive, short-duration movements, requires the production of anaerobic energy.
Adenosine Triphosphate Energy System
Muscle stores relatively small amounts of ATP. After 2–3 seconds of muscle contractions, ATP is replenished by the utilization of creatine phosphate (CP) that is stored in the muscle. CP is stored in the muscle in triple the quantity of ATP and can be used to instantaneously resynthesize ATP.
To obtain CP, you can eat meats, fish or chicken, or you can use Creatine, an ergogenic aid. Supplementation can increase muscle CP content by about 20 percent, depending on how much CP is already stored in the muscle prior to supplementation. To date there are no research studies that have proven that the use of creatine, if used in moderation, is harmful or dangerous to the body. Still, there is a saturation point within the muscle for CO storage, and excess creatine is excreted in the urine.
I offer the following precautions about creatine. Do not use creatine supplementation if you have a preexisting kidney dysfunction or disease. And do not use high-dose supplementation during periods of physical activity under high thermal stress. Instead, ingest adequate fluids and electrolytes when playing in hot weather. Pregnant and lactating women as well as anyone under the age of 18 also should not take creatine supplements.
Lactic Acid Energy System
Another system that provides immediate energy is the lactic acid system. After 30 seconds of exercise the muscle produces lactic acid (LA). If LA accumulates in your muscle, it can interfere with your muscle’s ability to contract, which means your performance is hampered. Your body needs to move LA from the muscle by means of the circulatory system. Blood transports LA to the liver, where it is converted to glycogen. During heavy exercise the heart muscle can utilize LA for energy. Also, a small amount of LA is moved from the blood to the skin, exiting the body as sweat. Some LA produced during high-intensity exercise is retained in the muscle and in the post-exercise recovery period it is reconverted to glycogen in the muscle cell. In addition, some LA will remain as lactate circulating in the blood.
You can train both the ATP and LA energy systems to be more proficient and tolerant. Here’s how to improve your energy systems that are specific to explosive quick movements.
TRAINING ANAEROBIC ENERGY SYSTEM
At least one hour before training the anaerobic energy system, it is important to eat carbohydrates, protein and a soluble fiber.
CP Energy System
Training the CP system involves exercise for 20–30 seconds of duration, starting with five 20-second periods of exercise and working up to ten. For example, perform 20 seconds of high-speed work on a Stairmaster, rest for 55 seconds and start over. Continue this sequence five times. After building up to 10 times of performing this sequence, you can increase the workload by adding more resistance, such as a weighted vest, and returning to five 20-second periods of exercise.
By performing this exercise regime, the body adapts to the training by utilizing CP more efficiently. If the exercise periods are kept under 30 seconds, LA is not produced.
Lactic Acid Energy System
The time period for training the lactic acid system is30 seconds to 3 minutes, with a rest period of 1 minute and 30 seconds between each exercise session. A total of five exercise sessions should be performed, increasing to ten within several weeks. Training should be performed two to three times per week for eight weeks.
Once again the body becomes more proficient at clearing LA out of the muscle and more tolerant to LA accumulation within the muscle after eight weeks of training
TRAININING AEROBIC ENERGY SYSTEM
Because tennis is an explosive sport with quick, short-duration movements, training your anaerobic energy system is important. However, staying on court for several hours does require aerobic fitness as well. After five minutes of any activity, ATP replenishment is mainly accomplished aerobically, which means in the presence or use of oxygen.
Aerobic fitness is accomplished through the frequency, duration and intensity of aerobic exercise, such as running or bicycling. Running three days per week, for six to eight weeks at a below-maximum heart rate will improve your aerobic energy system’s efficiency.
All physical activity lasting more than five minutes require the use of both anaerobic and aerobic energy systems. Therefore, in order to perform to the best of your ability for several hours, training both energy systems is critical.
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