7 Quick Ways to Energize Your Workout

It can be challenging to stay motivated to exercise regularly. In my experience people come up with all kinds of excuses, including: not having enough time, not having the money, or not having enough energy. I’m going to address the “lack of energy” issue by introducing 6 Quick Ways to Energize Your Workout.

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1) Caffeine:

Caffeine is one of the most common ways people use to boost their “energy”. Caffeine, a chemical present in coffee, tea, soda pop, “energy” drinks, and some sports supplements, is a stimulant that will increase your heart-rate and mental alertness. Athletes will often use caffeine before training to improve performance. Consuming 100 to 300 mg of caffeine before your workout is safe and effective for most people (a cup of coffee is about 100mg). Just practice moderation and if you drink coffee try to avoid adding excessive amounts of cream and sugar!

2) Feed with Fast Fuels:

Carbohydrates are the bodies go-to fuel source for intense exercise. Consuming high-carb food or drink (such as fruit or a sports drink) about an hour before exercise can provide a readily available source of energy for your workout. Research has also shown that sipping on a sports drink (such as Gatorade or Powerade) during physical activity can delay fatigue and improve performance. Again, moderation is the key… eating or drinking too much before exercise can cause problems.

3) Fast Energy Fats:

A type of fat called Medium Chain Triglycerides (MCT’s) can be metabolized about as quickly as carbohydrates and also provides a fast fuel source for exercise. MCT’s are present in high concentration in coconut oil. Try eating a spoonful of coconut oil before your next workout and see if it gives you some extra energy. It doesn’t taste that bad, and coconut oil also has other health benefits.

4) Stimulant-Free “Natural” Energy Supplements:

There are a number of non-stimulant based supplements that may help boost your energy as well. There is some research to indicate that supplements such as ginseng, rhodalia, dendrobium, L-carnitine, and certain vitamins and minerals have energy-boosting or fatigue-fighting properties. I suggest you do your own research into these supplements on reputable sites such as www.Examine.com or www.PubMed.com.

5) Get Wet:

A study in the journal of Clinical Neurophysiology suggested that splashing cold water on your face may restore energy even faster than some of the other popular options mentioned above!

6) Pump Those Beats:

Listening to high energy music can improve your mood and increase your energy. So grab your iPod, pop in your ear-buds, and turn up your favorite workout playlist.

7) Light It Up:

Another great way to quickly increase your energy level is to get outside for some fresh air and natural sunlight. Exposure to light stimulates your reticular activating system (RAS) and tells your brain to stop producing melatonin (the hormone that helps induce sleepiness).  Also, breathing fresh air can increase your oxygen uptake and “wake up” your brain and muscles.

Bonus Brain Booster:

You can also give yourself a big energy boost by using positive self-talk and imagery or visualization. Focus on empowering mental imagery and psych yourself up for your workout with positive statements (known as affirmations). Taking time to “train your brain” like this can make a huge difference in your workout!

Now go amp up your energy levels and hit that workout HARD!