You've had a very long day at work. Meeting, telephone calls, emails. The only relaxing thing was your lunch, if you ever had one. Finally you are done, and it's time for your high-intensity training workout.
You know that you will need all the energy, strength, and mental concentration to complete your routine. However, after such long day at work, your energy reserves are so low, you don't know what to do. Follow these easy energy strategies, and the next time you walk into the gym, you will lift mountains.
1. Drink Plenty Of Water
Often, when you're tired, you may actually be
dehydrated. The consequent reduction in blood volume affects the transport of oxygen, thus reducing energy levels. If you are properly hydrated, your urine color should be pale yellow.
On average, you should be visiting the restroom about every three hours. Drink about eight glasses of water a day, a cup or two 15 to 30 minutes before your workout. Do not rely on your thirst mechanism - by the time your thirst kicks in, you are already dehydrated.
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2. Consume Carbohydrates
The closer you get to your last rep of the set, in terms of your exercise intensity, the more
carbohydrates you are going to burn for energy. Ensure sufficient carb intake on your workout day, including a high-carb snack before going to the gym.
Eat low-glycemic carbs, such as oatmeal, apples, pears, strawberries or oranges. This will help you to maximize your workout. These carb sources will release glucose into your blood stream to release lasting energy.
Glucose (Glc), a monosaccharide (or simple sugar) also known as grape sugar, blood sugar, or corn sugar, is an important carbohydrate in biology. The living cell uses it as a source of energy and metabolic intermediate. Glucose is one of the main products of photosynthesis and starts cellular respiration in both prokaryotes and eukaryotes.
Avoid high-glycemic carbs such as potatoes, soda or white bread, which will spike your blood sugar quickly by rapidly breaking down into glucose, with the ensuing crash in energy caused by release of
3. Time Window
It's been known that afternoon is the best time to workout, because that's when your
strength at its peak. However, researchers have found that those who exercise in the morning, have a higher adherence to an exercise program.
4. Nap Time
Sleep restores energy and helps body
recover from training. However, you should also consider adding occasional nap. If you have half an hour to spare, a nap can reenergize you, before you hit the gym.
5. Instinct Factor
Always listen to your body. Sometimes feeling sluggish is your body's way of telling you to pull back. You could be
overtraining or not getting enough rest. In situations like these, it's important to listen to your body and take few days off.
Motivation plays an important aspect in everyone's training. A good idea is to watch a motivational movie, like
Mike Mentzer's HIT Video. OK, it doesn't have to be the HIT Video. But do something to phych yourself up.
Review, why you are working out in the first place. For some it may be a quest for an ultimate physique, for others to lose unwanted body fat or just to stay healthy. Perhaps, there is an inspirational movie or a book that will lift you up.