Weight training can zap energy levels quickly if you don't pace yourself.
Working out is a great way to stay in shape, gain body strength and boost energy levels. However, because exercise involves expending a lot of energy, you're going to have to refuel your body. Whether you are kickboxing at the gym or running on your home treadmill, there are easy ways to stay energetic throughout your exercise routine.
Instructions
1. Honey is a good way to maintain your blood-sugar levels.
Eat a well-balanced meal a couple of hours before exercising. Your diet should include complex carbohydrates, protein and vegetables. Great prework out foods, high in complex carbohydrates and convenient, inlcude bananas, brown rice, sweet potatoes, or bran cereals. Keep easy nourishment on hand for consumption during a workout. Small honey packets work wonders for energy. If you feel that you are becoming weak and tired, consume one halfway through your routine. The carbohydrates should give you the boost you need, and are similar to the popular carbohydrate gels that professional athletes use.
2. During a normal workout session, consume 1/4 to 1/2 cup every twenty minutes.
Keep yourself hydrated before, during and after a workout for optimum energy. Take small sips of water throughout a run or bike ride so you don't get dehydrated. Large gulps of water will cause side and stomach cramping, and can actually make you feel sluggish. Even if you don't feel thirsty, hydration is still important. Electrolyte or sports drinks also work, as they give you an additional calorie boost.
3. Yoga and stretching exercises can help you breathe better.
Breathe deeply during your workouts. If you use your entire lung capacity when inhaling, you will be gaining oxygen, which is essential for energy. With most exercises, you should inhale while lengthening muscles and exhale while relaxing.
There are also breathing exercises you can do on a daily basis. An Indiana University study shows that a breathing exercise called inspiratory muscle training (IMT) strengthens inhalation muscles, thus reducing the body's need for oxygen during workouts. It involves using a hand-held device; when inhaling using the devise, a resistance is formed that helps strengthen inspiratory muscles.
4. Faster music has been proven to help performance.
Play music as you exercise to boost energy. Studies show that the right music can boost exercise performance by 20 percent. Even when you feel sluggish, music can keep you motivated, moving and energetic. Choose upbeat songs that you enjoy, and keep faster songs toward the middle of your workout mix, right when you need them the most. Experiment with different songs until you have the perfect mix of workout music - this is a matter of individual taste. Listen to the music in ear phones, so you can turn up the volume and not bother others around you.
5. Work vitamins into your daily routine and your daily diet.
Take vitamin supplements on a daily basis for added energy during workouts. You need five nutrients for energy: zinc, magnesium, iron, vitamin E and potassium. Take supplements the morning before you work out, and take them daily for maximum benefit. You can also get these nutrients through food. Several breakfast cereals have most, if not all, of these nutrients.
Tags: boost energy, complex carbohydrates, daily basis, during workouts, energy levels