I am looking for a simple exercise (can be done even at home) to breakdown most of the muscle ATP-PC storage. What do you suggest to me?
Wingate (30s all out in a bike using p.e. 7.5%-10% of your body weight as resistance). it will use that energy system, at least for the first part of the exercise.
Thank you for your valuable suggestion. However, I am looking for a home type exercise can do it. Do you have any other suggestions?
The wingate test will definitely do it for you, as Diego suggested, but you can modify a traditional wingate test for essentially any type of exercise. While the wingate test is a loaded cycle ergometer protocol, you could sprint all out for 30-sec (flat or uphill), you could choose a moderate load for resistance exercises and do as-many-reps-as-possible (AMRAP) in 30 seconds [but you'd want it heavy enough so that your form doesn't deteriorate or risk injury]. You could even do it with bodyweight type exercises (as many push-ups as possible in 30-sec).
As suggested previously, a running task involving short sprinting (flat or uphill) would work in most cases and require minimal equipment to complete. This paper linked below may be able to provide some further suggestions.
Herda, T.J., Ryan, E.D., Stout, J.R. et al. Effects of a supplement designed to increase ATP levels on muscle strength, power output, and endurance. J Int Soc Sports Nutr 5, 3 (2008). https://doi.org/10.1186/1550-2783-5-3
Kind Regards,
Ben
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