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What Is The Best Workout To Increase Energy?

What is the best workout to increase energy? If you're feeling lethargic and think you are affected by low energy, then a training routine may be just what you need. Here are great effective workouts and ideas for increasing energy levels!

By: Workout Of The Week


TOPIC: What Is The Best Workout To Increase Energy?

The Question:

If you're feeling lethargic and think you are affected by low levels of energy throughout your daily life, then maybe incorporating a training routine is just what you need.

What is the best workout to increase and maintain energy? Be specific.

What kind of results can one expect from this type of routine?

Which makes a bigger impact on improved energy: weight training, cardiovascular training, or both? *Breakdown a good plan in detail if not mentioned in first question.

Show off your knowledge to the world!

The Winners:

    Prizes:
      1st place - 75 in store credit.
      2nd place - 50 in store credit.

To use your credit, e-mail Justin @ justin.podzimek@bodybuilding.com for more info.


1st Place - Opiewags99 (Mighty Kev)
View This Author's BodySpace Here.

If you're feeling lethargic and think you are affected by low levels of energy throughout your daily life, then maybe incorporating a training routine is just what you need.

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Workout
What Is The Best Workout To Increase And Maintain Energy? Be Specific.
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Isn't it amazing how sometimes you feel so energetic that you can accomplish an immense amount of things in one single day? How about when you're feeling like you could sleep the whole day through?

Energy is one of the most important limiting factors in accomplishing your goals in life. If you don't have the energy to follow your dreams, you risk the dreaded possibility of facing stagnation. The good news is that there are a couple of things that you can do to raise your energy levels permanently:

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1. Begin A Proper Workout Regimen:
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    Although it would seem that physical exertion would suck up all of your energy, this is untrue. Exertion actually aids in raising your energy levels.

    There are two types of physical exertion that are important to increasing your energy levels; resistance training and cardiovascular exercise.

    1. Resistance Training:

      The first of the two, resistance training, includes forms of exercise that range from use of stretch bands all the way to intense weightlifting.

      Depending on your goal, whether it is to simply increase your energy and tighten up your physique, or if it is to put on some muscle mass, would determine the extent of resistance training required. But one thing is sure; there is a direct correlation between resistance training and the speed of your metabolism.

      Now, what does that have to do with energy, you ask? That's simple. You know that close friend of yours that is extremely skinny because of their fast metabolism? How much energy do they have? Tons. And it's because of the increase in metabolism.

      Muscle burns a much greater number of calories than fatty tissue does, and since resistance training increases lean muscle mass, your body will burn more calories per day, allowing you to eat more in addition to making fat loss much easier.

    2. Cardiovascular Exercise:

      Now, the other type of physical exertion that should be included in a proper workout regimen is cardiovascular exercise. Performing exercises that raise your heart rate up for a moderate amount of time burn an immense amount of calories. This will almost automatically lead to weight loss if your diet isn't in too bad condition, and that means that since you will be carrying less amount of weight around, you will simply feel more energetic because moving around takes much less effort.

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10 Motivational Tips To Enhance Your Energy!
Training has been sub-par with my hectic schedule and anytime I gain momentum I would have to disrupt my own routine due to schedule conflicts.
Author:
Richard Chan

      The problem with cardio is that although almost no one will argue that it will lead to a leaner and sexier body, it gets to be such a hassle to be consistent with. And the lack of energy, which is the initial problem that has guided you to find this article doesn't help either.

      Motivation is very hard to come by, but I have to admit that one of the greatest motivational tools that you can use is music. Find an MP3 player, and pick your favorite music, and I mean the kind of music that makes you feel like you're floating and that you really can connect to your emotions, then get out there and begin working out. The workouts will bring you the energy to pursue other and greater things in life.

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2. Watch Your Diet:
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    As you already knew, food has a great ability to raise your energy levels. You have of course experienced that 3 o'clock slump in the day, grabbed a snack and immediately been energized. The problem is that some foods cause much more of a crash than others, meaning that more food would be required much more frequently.

    Foods containing simple starches and sugars are much more capable of raising your energy quickly, but at the expense of a much quicker and drastic crash. This dreaded circle will basically cause you to eat more and more frequently, causing weight gain.

    How this little problem can be solved is to eat a diet rich in whole grains and high in protein. Whole grains have a much lower glycemic value, meaning they provide much more sustained energy, which is perfect for keeping yourself out of that slump.

    Protein can also slow the absorption of simple carbs, helping avoid the quick and constant cravings. Now, for those of you that are inexperienced in the nutritional department, I'm going to break it down very simply for you:

    • Avoid sodas and fast foods at all costs.
    • Make breakfast your largest meal of the day, while dinner the smallest.
    • Pick whole grains over simple carbs. (Whole grain pastas, breads, cereals, etc.)
    • Make sure to get 3-4 servings of vegetables a day. (They tend to be low in calories which aids in filling you up, preventing overeating the more caloric varieties of foods)
    • Get a source of lean protein. (Whey, casein, egg white, or even a mixture.)

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3. Be Sure You're Supplementing Your Diet With Essential Nutrients Such As Vitamins And Minerals.
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4. Consider An Energy Stimulating Supplement.
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    If you currently have a high quality multivitamin, and have your diet and exercise regimen in check but still feel sluggish, then perhaps you should try an energy supplement.

    Supplements that have stimulant properties like caffeine or synephrine can give you just enough perk to get the motivation you need to get up and seize the day. Of course that sounds a little silly, but wouldn't it be great to have the energy to get out there and run all those errands, get through a nice workout, and still have enough time to play with your kids?

    My favorite energy supplement is VPX's Redline ready to drink. It gives you a nice kick minutes after drinking it. If you're more partial to a capsule version, I advise Lipo 6. That was the energy supplement of the year, and has also been a top seller at Bodybuilding.com. Give it a shot, you won't be disappointed.

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Results
What Kind Of Results Can One Expect From This Type Of Routine?
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Now, a routine including resistance training as well as cardiovascular exercise has numerous benefits. The first and of course most noticeable of the bunch is that you will see a transformation in your body.

Muscle tone will be increased while fatty adipose tissue will melt away. More importantly, your energy levels will skyrocket. And you probably doubt what I'm saying right now, but once you get out and try getting yourself into some good physical shape, you will understand. Plus, what have you got to lose?

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Weight Training Or Cardio
Which Makes A Bigger Impact On Improved Energy: Weight Training, Cardiovascular Training, Or Both? *Breakdown A Good Plan In Detail If Not Mentioned In First Question.
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Now! Here's the time to breakdown an actual workout regimen, but before that let's quickly discuss which will make a greater impact on improving energy, weight training or cardio, or even both.

The answer here is simple, since weight training can improve energy in the body, and cardiovascular exercise can also improve the feeling of energy in the body, it only seems logical that the addition of the two will produce the most effective results. Now, let's look at a nice sample workout to increase energy.

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The Workout
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Day 1: Chest & Triceps:
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Day 2: Cardio:
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    A half hour at a moderate to fast pace is the goal here. Obviously if you're just starting out that might not be possible, so just try to do a half hour of something, such as walking on an incline rather than running on the treadmill. Ellipticals, bikes or rowing machines would also be acceptable alternatives.

Elliptical Trainer Elliptical Trainer
+ Click To Enlarge.
A Half Hour At A Moderate To Fast
Pace Is The Goal Here.

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Day 3: Rest
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Day 4: Back & Biceps:
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Day 5: Cardio:
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    Same deal as last time, try to do 30 minutes of cardio at an intensity that is just outside of your comfort level. Swimming is also an excellent alternative to the dreaded treadmill.

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Day 6: Core:
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Day 7: Legs:
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  • Now keep in mind that this workout is just a sample workout so feel free to try variants of any of the exercises.
  • The day one can start on any day of the week to fit your schedule, for instance if you have lots of free time on Saturdays, feel free to make that your Day 1.
  • Be sure to keep good form throughout all of your exercises.
  • Also, try to make the lifting part of the lifts semi-quick while making the down portion of the lifts slow and controlled.
  • Feel free to throw in a rest day to avoid over training, especially in between day 7 and day 1 when restarting the cycle.

With the advice given, and more specifically the workout given, there is not doubt in my mind that your energy levels will drastically increase in addition to your overall mood. Simply said, having more energy will make you a happier person.

Thanks for reading!

-K (Opiewags99)


2nd Place - mrkdrt
View This Author's BodySpace Here.

If you're feeling lethargic and think you are affected by low levels of energy throughout your daily life, then maybe incorporating a training routine is just what you need.

What should you do if you're feeling lethargic and fatigued? You barely feel like doing anything, let alone work out right? Well to get that boost of vitality and energy, working out is a guaranteed way to give your system a needed jolt. (1) Motivate yourself enough to get in the gym once, and it shouldn't be a problem after that.

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Workout
What Is The Best Workout To Increase And Maintain Energy? Be Specific.
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Many things can cause fatigue. Serious disorders and medications are a couple causes that cannot be easily fixed. However, having poor nutrition, lack of exercise, a sleep deficit, and stress can all cause fatigue, but can all be easily put in check to give you that rejuvenation everybody wants. (1, 2)

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arrow Your Diet:
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    The first step to getting your vitality back is to get your diet in order. Limit the bad fats and processed foods, as these can contribute to your lethargy. Make sure your diet allows getting in all the vitamins and electrolytes you need to keep you from that zombie-like state.

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arrow A Good Night's Sleep:
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    Secondly, getting a good night's sleep is key to fighting off that fatigue. If you have trouble sleeping, remember that exercise in the day will help you come down later at night. Stress is another contributor to fatigue that we all have to deal with. But luckily, our bodies can fight stress and give us a boost, if exercise is applied. (2)

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arrow Increasing Endurance:
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    So for a workout, to increase energy, the best type of workout will help increase endurance. Greater endurance helps to maintain energy in between exercising, when you're living your daily life.

    For those times in your life when lots of energy is needed when you're swamped with work, juggling your life, this type of training can also prepare you.

    The best way to get the best of both worlds is to combine endurance training with aerobic and anaerobic exercise, including weight lifting. The aerobic exercise will help for prolonged periods of a low intensity workload. The anaerobic training will help for those short periods of time when a burst of energy is needed. (3)

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The Workout
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So, a workout plan for a typical week:

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Sunday: Rest
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Monday: Anaerobic - Legs
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Exercise Sets x Reps Intensity/Weight
Running or Cycling 30 minutes 70-80% Max Heart Rate
Wide Stance Barbell Squat 2x15 15RM
Narrow Stance Leg Press 2x15 15RM
Stiff-Legged Deadlift 2x15 15RM
Lying Leg Curls 2x15 15RM
Leg Extensions 2x15 15RM
Standing Calf raise 2x15 15RM
Seated Calf Raise 2x15 15RM

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Tuesday: Anaerobic - Shoulders:
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Exercise Sets x Reps Intensity/Weight
Running or Cycling 30 minutes 70-80% Max Heart Rate
Barbell Shoulder Press 2x15 15RM
Bent Over Rear Delt Raises 2x15 15RM
Side Lateral Raises 2x15 15RM
Dumbbell Shrugs 2x15 15RM
Upright Barbell Rows 2x15 15RM

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Wednesday: Aerobic
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Thursday: Anaerobic - Chest/Tri's:
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Exercise Sets x Reps Intensity/Weight
Running or Cycling 30 minutes 70-80% Max Heart Rate
Barbell Bench Press 2x15 15RM
Incline Dumbbell Flyes 2x15 15RM
Cable Crossovers 2x15 15RM
Triceps Dumbbell Kickbacks 2x15 15RM
Skull-Crushers 2x15 15RM
Triceps Pushdowns - Rope 2x15 15RM

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Friday: Anaerobic - Back/Bi's:
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Exercise Sets x Reps Intensity/Weight
Running or Cycling 30 minutes 70-80% Max Heart Rate
Wide Grip Lat Pulldowns 2x15 15RM
Bent Arm Barbell Pullover 2x15 15RM
Bent Over Barbell Rows 2x15 15RM
Stiff Leg Barbell Good Mornings 2x15 15RM
Incline Dumbbell Curls 2x15 15RM
Preacher Curls 2x15 15RM
Concentration Curls 2x15 15RM

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Saturday: Aerobic
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On each lifting day, you may find you will be taxed after the aerobic training. But, the aerobic training should be performed at a low level, 70-80% max heart rate, so you will retain enough energy for the lifting exercises to follow. If you find the anaerobic training is not giving you enough energy when you need it, feel free to increase the volume slightly.

"220-AGE" HEART RATE CALCULATOR
Enter Your Age - Then press Calculate.
Results:
Max Heart Rate
70-80%Max Heart Rate

For aerobic days, run, cycle, or do your favorite cardio activity for at least 30 minutes, up to an hour, at about 70-80% of your maximum heart rate. This will help increase your VO2max, your maximum oxygen uptake. More efficient oxygen transport will help fight the fatigue caused by higher levels of carbon dioxide. (3)

VO2MAX CALCULATOR

Enter the total distance covered in meters in 12 minutes and then press the 'Calculate' button.

1600 meters = 1 mile
5280 feet = 1 mile
3 feet = 1 meter

Distance meters
Results
VO2 Max

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Results
What Kind Of Results Can One Expect From This Type Of Routine?
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If you find you suffer from fatigue, or you can't seem to get out of that rut, this program will help. Aiming to not only boost energy levels, it also serves to fight lethargy and fatigue.

Exercise has been shown to greatly influence fatigue symptoms, in a positive way. (1) Having greater endurance will allow you to maintain your energy throughout your days, as your body will be accustomed to extended periods of stress. Your gains in anaerobic endurance will help you stay vitalized during acute strains, as the training is meant for you not to tire as quickly as you normally would.

Not only will you help your energy stores, but this exercise can also help your body in a variety of positive ways. Aerobic exercise can help reduce stress, and increase immunity, better sleep, and maybe even fat loss. These can also be potentially gained from anaerobic exercise as well.

Exercise can also support healthy bones and joints, and boost your metabolism. Having a schedule, or a routine for exercise can also help daily lives. Dedication and commitment to an activity will be easier, and you will be less likely to toss out excuses to fall short of your goal.

Exercise also battles anxiety, and can greatly improve your mood. One of the more exciting benefits of this type of workout program, is that it can bring to a healthier lifestyle, if you weren't living one already. This change to healthier lifestyle will ensure you maintain your health for longer, and have enough energy to do so.

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Weight Training Or Cardio
Which Makes A Bigger Impact On Improved Energy: Weight Training, Cardiovascular Training, Or Both? *Breakdown A Good Plan In Detail If Not Mentioned In First Question.
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To really get the most out of your training to increase your energy in your daily life, combining both weight training and cardiovascular training is best. Aerobic cardio training can help your body maintain energy for an extended length of time of low intensity work.

Jamie Eason
Cardio Fanatic: Jamie Eason
Jamie Is No Stranger To The Stair Stepper!
Photo By SecondFocus.

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This means throughout your day, your typical routine will have less effect on your energy, and you won't tire nearly as fast. The weight training, while focusing on muscle, does help your body prepare for times when lots of energy is needed for a short while. The training ensures that after these short bursts you won't drain yourself completely, leaving you with enough energy to keep on.

Cheers,
mrkdrt

References:

  1. O'Connor, P. J., and T. W. Puetz. 2005. Chronic Physical Activity and Feelings of Energy and Fatigue. Medicine & Science in Sports & Exercise. 37: 299-305.
  2. Afari, N., and D. Buchwald. 2003. Chronic fatigue syndrome: a review. American Journal of Psychiatry. 160: 221-236.
  3. DiLorenzo, T. M., E. P. Bargman, R. Stucky-Ropp, G. S. Brassington, P. A. French, and T. LaFontaine. 1999. Long-term effects of aerobic exercise on psychological outcomes. Prev. Med. 28: 75-85.
  4. http://www.bodybuilding.com/fun/exercises.htm


What Is The Best Workout To Increase Energy?

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