Despite being fully committed to hitting our fitness goals, there are days when some of us feel lazy and tired. The struggle to keep our energy levels up through practice is real. Considering that you are on this page, I assume you belong to this club. Feeling fatigued before a workout is pretty normal nowadays. In fact, it is one of the primary reasons why people give up working out, according to fitness trainer Kari Pearce. People feel that the routine will drain their energy and tire them even more. And although it makes sense, it isn’t true. Exercise has been proven to boost energy. It helps the body detox, rest well, and burn carbs and fat to create more energy (1). In contrast, the absence of a well-designed workout may make you feel more sluggish than before. To sum up, it is natural to feel lethargic before working out. However, by following a few tips and tricks you can find bursts of energy to help you achieve your workout goals. Below, we have listed how to get the energy to work out and maximize the perks of your exercise routines. Let’s dive in!
How To Get Energy Before Workout?
Lack of energy is one of the main reasons why people ignore incorporating a solid exercise routine in their daily lives. Things like crazy job schedules and family commitments coerce them to brush exercise under the rug.
If you have faced the same problem and wish to get more energy to work out, now is the right time to start. Try the following tips to amplify your energy before a workout and maintain it throughout.
Eat To Boost Energy
Our body’s primary energy source is derived from the food we consume and the nutrients it provides. Consuming pre-workout meals and snacks is an effective method to increase our energy levels.
The most beneficial pre-workout foods are abundant in complex carbohydrates, protein, and calories. It is crucial to remember that the higher the calorie intake, the more energy our body stores (2).
For instance, before you hit the gym, opt for snacks rich in quick carbs or fast-digesting carbohydrates with low fiber content. Here are some pre-workout snacks that could give you an energy boost:
- Fruits, like apples and bananas
- Shredded wheat and cornflakes
- Protein shake
- Nut butter paired with fruits
- Hard-boiled eggs
- Greek yogurt with berries and granola
Read More: Don’t Have The Energy To Workout? Here’s What To Do Next
Schedule Your Snacks And Meals
Consuming energy-boosting foods alone is insufficient. Proper timing of pre-workout meals and snacks is crucial as the body needs adequate time to digest food to absorb nutrients effectively (2).
For optimal results, consume food approximately 45 to 90 minutes (1.5 hours) before exercising. Eating an energy-boosting snack, like a banana or any other food, four hours before a workout is unlikely to enhance energy levels.
Further, one should avoid consuming large, heavy meals, such as burgers and fries, immediately before exercising. This is because the digestive system requires more blood and oxygen. Movements during exercise may deplete the body’s energy and cause muscle cramps, among other issues.
Consume A Dose Of Caffeine
Researchers have studied the impact of caffeine on a person’s physical performance during exercise. A review conducted in 2018 of various studies revealed that consuming even moderate amounts of caffeine before exercising could improve athletic performance (3).
While many consume coffee to feel more alert or awake, improved cognitive function may also enhance physical performance. The University of Rhode Island study discovered caffeine could reduce post-workout muscle soreness compared to the placebo (4). The participants who had coffee before upper-weight training could complete more reps during their final set.
The results showed that drinking caffeine before intense training improves athletic performance and reduces the time required for muscle recovery.
Water helps to regulate the body temperature and lubricate its joints. It also assists in transporting nutrients through the body, providing energy and boosting its overall performance.
When you are not well-hydrated, your body may not function optimally. As a result, you may experience symptoms such as tiredness, muscle cramps, dizziness, or other severe complications.
One must pay attention to their body to get energy before working out. The best approach is to carve out a flexible plan for your energy. For instance, when you are super low on energy, go for a light walk or a few seated stretches.
Always ensure you are not overburdening your body or relaxing it too much.
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How To Get More Energy To Workout?
Feeling your energy levels dip after working out is natural. However, this shouldn’t stop you from following an exercise pattern. Instead, look for ways to motivate and energize you for an intense session.
Here are some tips that will boost your energy and overcome the lazies:
Create A Fun Routine
Creating a workout plan can greatly benefit individuals looking to increase their physical activity. It can alleviate the stress of starting a new exercise routine and eliminate the common excuse of not knowing where to begin. Workout plans offer various advantages, such as motivation, teaching new skills, and facilitating consistency in exercising.
A good workout plan enhances your proficiency in physical movements and cultivates healthy habits. It can also ensure that individuals address their fitness needs while incorporating enjoyable activities into their routines. Balancing fun and structure is crucial to the success of a long-term fitness plan.
Stretching before workouts helps to prevent injuries. It also prepares your body for physical activity by increasing blood flow, alerting your muscles, and signaling to your body that it is about to engage in exertion (6).
Dynamic stretching, such as side leg raises, downward dog, and walking lunges, is more effective for warming the body than static stretching. These activities can help improve flexibility and prepare the body for exercise.
Buy A New Outfit
Just like some outfits make individuals feel confident and capable in various situations, there are also specific workout clothes that can provide the same feeling during exercise. Investing in athletic wear that looks and feels great can significantly affect your motivation to work out.
Even if you exercise at home, you should wear a nice workout outfit instead of old t-shirts and shorts. Choosing an outfit that inspires movement is one of the best ways to get energy before a workout.
Read More: Fruits That Give You Energy: 7 Of The Best Options
How To Get Energy To Workout After Work?
The daily grind at work often compels us to skip workouts. We all want to hit our comfy beds and chill with our families. If you are in the same boat and find it tough to follow a workout pattern, the following tips may help you get more energy to workout after a hectic day:
Go With A Friend
Exercising with a friend after work can be beneficial for several reasons. For starters, it provides accountability. Both individuals are counting on each other to show up for the workout. This can be particularly helpful when motivation is low, as having a friend to exercise with can provide the necessary encouragement to get moving.
It also makes the routine more enjoyable as you have a partner with whom you can converse or participate in a friendly competition. Finally, it can be a great way to strengthen friendships, as shared experiences can bring individuals closer.
Another factor that contributes to better results is consistency. Ensure you create a schedule that compels you to exercise despite all odds. Maintaining a regular workout routine can prevent muscle tightness and improve physical performance.
On the other hand, irregular exercise can lead to fatigue, which is a major cause of acute and overuse injuries. Therefore, it is crucial to establish a consistent workout schedule to prevent physical strain and injury.
Find Work-Friendly Workout Clothes
There are several solutions if you are hesitant to schedule post-workout sessions due to the inconvenience of carrying a gym bag. For example, plan your work outfits to make the transition easier. Men can wear workout shorts underneath their pants, while women can opt for exercise leggings under a dress. Changing into gym shoes can complete the transformation.
Taking advantage of these options makes it much easier to stick to a regular workout schedule and prioritize fitness, even if time and logistics are a concern.
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How To Get Energy To Workout When You’re Tired?
We all may rave about our fitness goals at the beginning of the year. Fast forward a few months, and we find our energy levels draining. Fortunately, there are some easy ways to get energy quickly when you are tired. Check them out:
Join A Class
Participating in a fitness class, such as Zumba, can be a great source of motivation for staying active. Fitness classes also allow engaging with friends or making new ones with similar interests.
Fancy equipment is not necessary to achieve a good workout. Utilizing your own body weight can be just as effective. Calisthenic exercises can include a range of movements, such as push-ups, sit-ups, pull-ups, lunges, squats, jumping jacks, tricep dips, and planking.
The intensity of these exercises can be adjusted to match one’s fitness level, making it a flexible and adaptable workout option.
Walking is an excellent option for those who may be tired or unmotivated, as it is a simple and convenient exercise that requires minimal thought. It is an accessible and low-impact activity that can provide numerous health benefits, such as improved cardiovascular health, increased stamina, and reduced stress levels.
The Bottom Line
These tips about how to get energy to workout will be your secret weapon to be a workout warrior and crush those fitness goals!
First, keep your motivation high by finding a workout buddy, taking fun fitness classes, or splurging on new workout gear that makes you feel like a boss. Next, care for your body by staying hydrated, stretching properly, and listening to your needs. Don’t forget to fuel up with nutritious foods to give your body the energy to slay that workout.
Don’t be discouraged if you can’t do a hundred push-ups on day one. Over time, you’ll build up strength and stamina. And before you know it, you’ll be feeling better than ever.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- How to Start Exercising: A Beginner’s Guide to Working Out (2021, healthline.com)
- What to eat before a workout to lose weight and build muscle (2018, medicalnewstoday.com)
- The Effect of Acute Caffeine Ingestion on Endurance Performance: A Systematic Review and Meta-Analysis (2018, pubmed.ncbi.nlm.nih.gov)
- The effect of caffeine ingestion on delayed onset muscle soreness (2013, pubmed.ncbi.nlm.nih.gov)
- The importance of stretching (2022, health.harvard.edu)