So, you don’t have enough energy to quite finish your tough workout? Before you go and buy those energy drinks, take a look at my Top 7 Energy Boosters for Your Workouts.
Don’t depend on supplements for energy and weight loss. Depend on healthy foods for most of your nutrition and energy. Supplements are just that—supplements! Burn fat and lose weight primarily with regular exercise and a healthy meal plan. Its also been proven that you won’t be mentally sharp if your nutrition is lacking.
And, don’t become too caffeinated. Because it is a stimulant to the central nervous system, caffeine can make you tired. Cheryl Forberg, a registered dietician says, “a once-a-day dose in the morning in tea or coffee is fine.”
“But people can create a vicious cycle when they keep ingesting more caffeine to counteract the exhaustion they feel after the previous dose wears off.” And, she adds, “the cumulative effects of the day’s caffeine—such as increased heart rate and a rise in blood pressure—can also keep you from getting a good night’s sleep.”
Here are my Top 7 Energy Boosters for Your Workouts:
1) The timing of your exercise selection is important. High intensity exercise such as speed work, interval training (high intensity to low intensity rotation), one-legged exercises, etc. should be performed at the beginning of your workouts when you are fresh.
Your body’s neuromuscular system is highly fatigue-prone at high intensities. Performing these exercises in a fatigued state will compromise what you are trying to accomplish.
2) Perform compound exercises such as squats, deadlifts, lunges, bench press and bentover rows early in your workout. Compound exercises work multiple joints and major muscle areas. You need to be fresh to do them properly. Single joint, less demanding exercises such as bicep curls and calf raises should be done later in your workout.
3) Eat properly during the day and at least 1-2 hours before your workout so you’re not running on fumes.
You might also be dehydrated. “Water serves as a medium for the body to perform its life-sustaining functions, such as regulating body temperature and eliminating waste,” says Toby Amidor, a registered dietician in New York City. “If you don’t ingest enough water to help these metabolic reactions occur, you’ll become tired or lightheaded.”
Drink about half your weight in water each day. So, if you weigh 150 pounds, drink about 75 ounces of water each day.
4) Get enough sleep. If you are sleep-deprived, you won’t be able to adequately complete a demanding workout.
5) Keep your workout time at 1 hour or less. You don’t need marathon training sessions to have effective workouts.
6) If you are diabetic, you may need to bring a snack to eat during and after your workout.
7) Don’t take on an advanced exercise before you are ready for it. For instance, you may have to “work up” to being able to do high intensity interval cardio sessions.
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Mark Dilworth, BA, PES
Her Fitness Hut