No time and lack of energy are two of the most common excuses people give for not exercising often. We hear you and understand it: regular physical activity can be tough to combine with our working schedules, family and social life.
Finding the time is ultimately up to you; after all, a one-hour workout is only 4% of your day. We concede that the tricky part is finding more energy to work out but worry no more. Here’s a list of tips to give you an extra boost of energy.
It’s a lot easier to find more energy to work out if you’re eating the right food. If you tend to lose focus and alertness throughout the day, you’re less likely to want to rock up to that HIIT class come evening. So, try eating more natural energy boosters, such as bananas, sweet potatoes, whole grain, eggs, seeds, spinach, salmon, and electrolyte-packed coconut water. Oh, and skipping breakfast is not an option.
A good night’s rest can improve energy conservation, restore muscles worked during exercise, and help with cognitive function. All of this will give us more energy to work out (and conquer life in general). This study in the Journal of Clinical Sleep Medicine shows how participants were less likely to complete their exercise session if they didn’t sleep well the night before than performances after a night of restorative sleep. The less sleep you get, the quicker you’re likely to throw in the towel at the gym.
It’s true, caffeine is a super-powering energy booster. It works by blocking the effects of adenosine, a brain chemical that makes you feel sleepy. But a little is all you need (if you’re not sure how much you’re consuming, give this caffeine calculator a go). The more caffeine you consume, the more adenosine is blocked. However, the actual production of adenosine doesn’t stop, creating a buildup of the hormone all ready to bind to its brain receptors again as soon as your fifth coffee of the day wears off. Hello tiredness, my old friend…
Being in the right mental state is the key to sparking more energy to work out. Choosing music that inspires you personally or has an energy-boosting beat fires up your brain’s pleasure and reward system, releasing the feel-good hormone dopamine. This makes it more likely that you’ll actually leave the house, finish your workout strongly and return again and again.
Finding more energy to work out can be very stress-provoking if you don’t know where to start. It’s important to begin any routine from where you are, with what you’ve got, and then move forward. If you create a routine that starts from where you want to be, you may struggle to maintain it and become demoralised. Set small goals, and think about working with a personal trainer to get more from your exercise routine.
The bottom line here is that diet, sleep and routine are huge factors for you to function at your best, physically and emotionally. But for days you simply cannot find any more energy to work out on top of everything, finding a gym that works for you can help you stay committed to a plan.
If you’ve not tossed your phone aside to put the above plans into action already, one of the best things you can do for yourself right this very moment is to start your free 7-day trial at EVO. Our state-of-the-art facilities and luxe settings are sure to perk up your energy levels in an instant.