How to get more energy for training
Lack of time and lack of energy are among the most common excuses people give for not exercising regularly. We hear and understand you: It can be difficult to reconcile regular physical activity with our work schedules, our family and our social lives.
Deciding the time is ultimately up to you, after all, a one-hour workout is only 4% of our day. We admit that the hardest part is finding more energy to train, but you don't have to worry anymore. Here is a list of tips to give you an extra energy boost.
6 tips to get more energy for training
1- Eat foods that give you energy
It is much easier to find more energy to exercise if you eat the right foods. If you tend to lose focus and alertness throughout the day, you are unlikely to want to attend an evening HIIT session. So try eating more natural energy boosters, such as bananas, sweet potatoes, whole grains, eggs, seeds, spinach, salmon, and electrolyte-rich coconut water. Oh, and skipping breakfast isn't an option.
2 - sleep soundly
A good night's rest can improve energy conservation, restore muscles that work during exercise, and help with cognitive function. All this will give us more energy to train (and conquer life in general). This study, published in the Journal of Clinical Sleep Medicine, shows that participants are less likely to complete their exercise sessions if they didn't sleep well the night before compared to performing after a restful night's sleep. The less sleep you get, the sooner you can throw in the towel at the gym.
3- Balance our caffeine intake
That's right, caffeine is a super powerful energy booster. It works by blocking the effects of adenosine, a chemical in the brain that causes drowsiness. But a little is all you need (if you're not sure how much you're consuming, try this caffeine calculator). The more caffeine you consume, the more adenosine is blocked. However, the actual production of adenosine does not stop, resulting in a buildup of the hormone that is ready to bind to brain receptors once your fifth coffee of the day is over. Hello my old friend...
4 - Turn up the volume of the music
Being in the right mental state is the key to generating more energy for training. Choosing music that personally inspires you or has an energizing rhythm stimulates your brain's pleasure and reward system, releasing dopamine, the feel-good hormone. This increases the likelihood that you will actually leave the house, finish your workout hard, and come back again and again.
5 - Create a routine
Finding more energy to train can be very stressful if you don't know where to start. It is important to start any routine from where you are, with what you have, and then move on. If you create a routine that starts where you want to be, you may find it difficult to stick to it and become frustrating. Set small goals and consider working with a personal trainer to get the most out of your workout routine.
6 - Find a gym that suits you
The bottom line here is that diet, sleep, and routine are huge factors in maintaining better performance, both physically and emotionally. But for those days when you can't find more energy to exercise above all else, finding a gym that works for you and can help you stay committed to your routine.
If you haven't dumped your phone yet to put the above tips into practice, one of the best things you can do for yourself right now is to start your free trial of EVO. Our state-of-the-art facilities and premium equipment will allow you to increase your energy level in an instant.