8 Ways To Keep Your Energy Levels Up For Killer Workouts
Why do we hit the gym and park trails? My 'why' is to look good, feel amazing and take that out into the world to achieve my life and carer goals, while protecting long-term health. Whatever your 'why', one irony of putting all that energy into your training, is sometimes a lack of mental and physicals zest when you also have a million and one other tasks for the day. This vicious circle ends-up leaving you running on coffee fumes day after day – show me the espresso! Here's how to increase your energy in the gym and ensure your exercise adds to your zip 24/7.
1. Structure your training
Using a fitness App or creating your own structured training plan, is a great way to stop worrying about results and getting flustered about how to train today – which can be real energy robbers. Structured Apps are a great way to feel in control and give you an energising feel good factor.
2. Don't over-trainIf you love exercise, then there's always the risk of over-training – usually by training too frequently and spending too long training during each session. The net result is a loss of energy both in and out of the gym.
Keep training sessions 30-60 minutes
Take at least 1-2 rest days per week
Mix-up cardio and resistance training
You might hate the idea of spending less time in the gym or park doing intense exercise – but if you're training too much, the chances are you're also affecting your metabolism, hormones and wellbeing.
3. Add in calming recovery tools
Intense exercise tends to stimulate the production of adrenalin and sympathetic nervous system. While great for boosting energy in the now, it can affect deep sleep and subsequently affect energy the next day. Adding calming recovery sessions such as yoga, meditation and massage is a highly beneficial way to calm the parasympathetic nervous system, reducing heart rate, increasing feelings of wellbeing and balancing energy levels and sleep.
4. Make exercise fun and interesting
If you're starting to feel fatigued and stale in the gym, consider changing your routine, or trying something completely new. There are some awesome classes to try, such as disco spin sessions, indoor wall climbing and CrossFit. Your brain will receive a dopamine hit and feel refreshed and energised by the new challenge. Creating a high energy playlist is another proven method of hacking the brain and giving you badass energy and motivation.
5. Reward and treat yourself
Another effective way to keep your mind energised for the gym, is to reward yourself for staying committed to get in shape. Treating yourself to some cool and sexy gym gear and be a great way to train with confidence and rock your style, while a healthy post-gym lunch with a workout partner is an excellent way to motivate your brain and release energising neurotransmitters and hormones.
6. Energising fitness nutrition
Optimising your nutrition plan needs to be a serious priority if you train in the gym and want epic energy levels – both during training and at work and play. A good fitness and nutrition App can be a very handy accessory, to help you hit the right macro levels when it comes to goal-specific carbs, protein and healthy fats. Typically, while fasted training may be something that works for you, most experts recommend eating a balanced breakfast, lunch and dinner, with 2-3 healthy snacks.
Try these nutritious energy tips:
Eat breakfast: Breakfast refuels energy stores and minimises morning lethargy. Include slow release carbohydrates such as whole grains and fruit, and some protein (e.g. Glass of milk, protein shake, eggs). Wholegrains and and eggs contain crucial B Vitamins which are excellent for brain energy. Adding Neubria Charge is the ideal way to kick-start the day.
Drink plenty of water: Mild dehydration is a common and often overlooked cause of low energy in the gym. Drink about 8 glasses of water a day, and 500-1000ml extra per hour of training.
Eat protein and carbs in combination, especially at lunch and before exercise: Proteins contain tryptophan, the precursor of serotonin, a neurotransmitter that promotes a calm, relaxed feeling, and helps fight emotional fatigue. Eaten with protein, carbohydrates may boost the brain's intake of tryptophan. Proteins also contain tyrosine, a precursor to neurotransmitters dopamine and norepinephrine, promoters of alertness, attention and motivation. This makes lean protein and slow-releasing carbs ideal at lunch and before the gym.
Use caffeine carefully: Caffeine neutralises fatigue, boosts alertness and also enhances reaction speed and ability to think clearly for up to three hours. But coffee can also cause irritability, jitters and insomnia. It’s therefore smarter to use a caffeine source such as guarana which has been shown to deliver the benefits but not the side effects of caffeine. Also include sources of compounds such as theanine and green tea, which further enhance the benefits and reduce the side effects of caffeine.
Get enough calories: Use an App to estimate your calorie and macronutrient needs, which is key to optimising energy, while also achieving fitness and body goals.
7. B Vitamin boost
B Vitamins are worth a special mention for gym divas who are looking for optimal energy through their day. Found in foods including oatmeal, chia seeds and eggs, B's are integral to the production of energy in cells and both mental and physical energy. For a powerful dose of B Vitamins, take a look at Neubria Charge.
8. Sleep and exercise recovery
Quality sleep is a fitness divas best friend when it comes to recovery and replenishing physical and mental energy levels. Typically, aiming for 7-8 hours a day is likely to put you in the zone. However, sleep quality is just as important – so try and develop a night time routine that lets you wind-down effectively. Three simple sleep hacks are dim the lights as the sun goes down and limit expose to blue-light, use a pre-sleep meditation App and swap the TV for an audio book.