Exercise Science Basics: How Your Body Powers Movement

 

🧠 Exercise Science Basics: How Your Body Powers Movement

Have you ever wondered what’s happening inside your body when you move? At EveryBodyCanMove, we believe understanding the science of exercise can help you train smarter, stay safer, and enjoy your workouts more—no matter your fitness level, body type, or mobility needs.

Why Learn Exercise Science?

Knowing how your muscles, energy systems, and heart work together can help you:

  • Choose the right type of training for your goals
  • Avoid overtraining and reduce injury risk
  • Understand how to pace yourself
  • Track progress in a meaningful way

Exercise science isn’t just for elite athletes—it’s for anyone who wants to move with confidence.

⚡ The Three Energy Systems

Your body has different ways to create the energy needed for movement. Each system kicks in depending on the activity:

  1. ATP-PC System (Phosphagen):

    Used for short bursts of power like sprinting or lifting a heavy object. Lasts about 10 seconds.

  2. Glycolytic System (Anaerobic):

    Powers activity lasting from ~10 seconds to 2 minutes. Common in fast-paced sports or short intense workouts.

  3. Oxidative System (Aerobic):

    Supports longer, steady activities like walking, cycling, or swimming.

❤️ Heart Rate Zones

Training in different heart rate zones helps you target endurance, fat burning, or speed. Here’s a quick guide based on percentage of your maximum heart rate:

  • Zone 1 (50–60%): Light effort, great for warm-ups and recovery.
  • Zone 2 (60–70%): Improves endurance and aerobic capacity.
  • Zone 3 (70–80%): Boosts stamina and overall cardiovascular fitness.
  • Zone 4 (80–90%): Builds speed and performance.
  • Zone 5 (90–100%): Maximum effort—used sparingly for peak training.

🔄 Training Cycles (Periodization)

To make consistent progress without burnout, athletes and active individuals often train in cycles:

  • Macrocycle: Your big-picture plan (e.g., 6–12 months).
  • Mesocycle: A training block lasting a few weeks to months focusing on specific goals.
  • Microcycle: Your week-by-week training schedule.

Even casual exercisers can benefit from changing routines every few weeks to avoid plateaus and keep workouts fresh.

âś… How to Apply This Knowledge

  • Match your workouts to your energy system goals.
  • Track your heart rate to make sure you’re in the right zone.
  • Plan rest and recovery as part of your training cycle.
  • Adapt all concepts to your mobility, comfort, and current fitness level.

đź’ˇ Final Takeaway

Exercise science is not about making workouts more complicated—it’s about making them more effective and safe. Whether you’re training for a race, learning to walk longer distances, or dancing for joy in your living room, understanding the “why” behind movement can help you move better, longer, and with confidence.

Knowledge is power—and EveryBodyCanMove.