Not every workout will find you pumped up and energized. But there are simple ways to gain more energy and finish your workout like a pro.
Have you ever found yourself at the beginning of an exercise session feeling optimistic, energized, and powerful, but halfway through, you struggle to shake off heavy feelings of fatigue? If so, then this article is for you.
For some, completing a workout can feel almost impossible. There are many reasons you may feel fatigued during a workout session, from dehydration to low blood sugar, a poor diet, inadequate sleep, health challenges, or even depression.
Whatever the cause of the fatigue or low energy levels, there are ways to give your body the extra energy it needs to complete the workout and achieve your fitness goals.
How To Gain More Energy Work Out Like A Pro
Here are six ways to gain more energy for that final round in a workout:
1. Stay Hydrated
Dehydration is a major cause of fatigue during workouts. Most people know that you should drink approximately 2 liters or half a gallon of water per day.
However, if you want to gain more energy to complete your workout, you need to ensure you’re properly hydrated beforehand, and continue drinking during exercise.
You may not necessarily stick to consuming this much water every day; however, make sure you give your body enough water to stay hydrated.
When you start to feel thirsty, you’re already dehydrated. Keep a bottle of water close by while working out, and take regular pauses to drink.
In addition to water, you can also try boosting your energy with low-calorie energy drinks. Those that are low in sugar and feature ingredients like taurine to improve cellular hydration can be a refreshing beverage pre- or post-workout. You can find 3d energy for sale in stores and online, and drink it along with water.
2. Don’t Skip Your Breakfast
The brain needs fuel to function at its best, but many people are tempted to work out on an empty stomach. They think having an early breakfast makes one feel heavy and too sluggish to exercise.
Contrary to this belief, having a healthy breakfast before a workout is necessary to sustain energy.
If you’re in the habit of skipping breakfast, your blood sugar will likely be low, which can cause fatigue.
Instead, create a breakfast with a healthy mix of nutrients. High-fiber foods like oatmeal are valuable sources of protein and antioxidants, compared to sweet foods like pastries.
Aside from breakfast, you should also consider snacking on nuts to boost your magnesium intake.
When you don’t have enough magnesium in your system, you’re more likely to get tired. This important mineral is also necessary for maintaining muscles and nerve function.
Nuts like walnuts and almonds (though not technically nuts) are magnesium-rich and can boost your energy levels. However, they are calorie-dense, so make sure to limit your intake.
3. Listen To Music
Music has a unique ability to elevate mood and can be particularly motivating when working out.
Listening to music, particularly tracks with high beats-per-minute, can help you forget the pain of the exercise and motivate you to complete your workout with more energy.
Many people find that time passes faster when they’re distracted by songs, and less focused on the clock.
Moreover, listening to music while working out is believed to increase stamina, reduce boredom, and improve your mood.
When a song or playlist resonates well with your workout, it can inspire you to work harder than usual and push yourself in the final round of your workout.
4. Get Adequate Sleep
Adequate sleep and rest are crucial for brain function and essential for maintaining energy during workouts. A good night’s sleep helps you stay alert and prevent that sluggish feeling that appears when you’re not well-rested.
However, quality sleep isn’t only measured by how long you sleep, but also by your sleep cycle. Deep sleep in particular is thought to be the most restorative and important for overall health.
Getting quality sleep increases energy levels and leaves you more energized to work out, whether you like to run or lift weights.
To maintain a healthy sleep routine, you should plan your schedule to accommodate sufficient rest, and enhance your sleeping conditions. Start by purchasing a new pillow and limiting your screen time at night.
5. Reduce Stress
According to Harvard Health, if you want to reduce fatigue and naturally gain more energy, you must manage your stress levels. Daily stress can drain your energy and leave you feeling worn out before your workout has even begun.
Try to relax and unwind after a hard day’s work. For some, this simply means watching a TV show or going to the spa and getting a massage. For others, relaxing involves reading a good book.
Use whatever relaxation methods work for you and you’ll be much more energized when it comes to the final round of your workout.
6. Practice Meditation
Meditation is a useful practice to keep you alert and energized throughout the day. It can help reduce stress and retain focus.
Set aside a few minutes per day to practice meditation — preferably in the morning or before bed.
You can sit in a quiet room, relax, and clear your mind of anything that makes you feel stressed. Doing this regularly will leave you feeling refreshed and energetic.
Additionally, the breathing you practice during meditation will serve you during your workouts. Deep and regular breaths facilitate the activation of muscles, ensure adequate oxygen flow, and will help you get deeper into your movements.
There are many reasons for fatigue during workouts, but the most common are poor sleep, dehydration, stress, and a poor diet. By following the above tips, you’ll be able to boost your energy levels and complete that final round of your workout.