13 Ways to Get the Most Out of Your Workout, According to Research

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8. Get a better night’s sleep
Quality shut-eye is vital to getting the most out of your time spent in the gym. And that goes for every night of the week. According to one 2015 Sports Medicine review, poor sleep hinders not only your exercise performance (and the number of calories you burn), but also your body’s ability to come back stronger after every workout. “Sleep drives the hormonal shifts that promote the body’s recovery to exercise,” says Carlson-Phillips. Without appropriate sleep, symptoms of over-training, including fitness plateaus, set in. Aim for seven to nine hours of sleep every single night.

Watch this explainer video on whether you really need eight hours of sleep every night or not:

9. Indulge in a massage
That post-workout massage does more than just feel good. According to research from McMaster University in Canada, it influences genes in your muscle cells to decrease inflammation and increase their number of mitochondria, which help power exercise and recovery. It’s important to remember that your muscles don’t get fitter during your workout; they do so between your workouts as they recover and adapt to exercise, says exercise physiologist Anthony Wall, M.S., director of professional education for the American Council on Exercise. “Massage helps this process along.”

10. Drink chocolate milk
A recent Journal of Exercise Physiology study found that cyclists who drank low-fat chocolate milk after their workouts recovered just as well as those who drank commercial recovery beverages. That’s largely due to its 4:1 ratio of carbs to protein. The protein stimulates muscle repair, while carbohydrates replete your energy stores and even help protein get into your muscles, says Carlson-Phillips . After high-intensity or long duration workouts, try drinking a glass as soon after your workout as you can.

11. Switch things up
It won’t just keep you from getting bored. In a 2015 East Tennessee State University study, exercisers who performed both deep and full squats reaped greater fitness gains than those who performed only deep squats. The same holds true for any exercise variation. Performing multiple variations of an exercise changes the muscles recruited and the amount of weight you can lift, leading to greater gains than if you did the same exact movement month after month, says Wilson. While you can include multiple variations of the same exercise in a single workout (like planks and planks with one leg raised), changing those variations every month will also keep your body guessing.

Read more: Ariel Winter: Breast Reduction Surgery Changed My Life

12. Get a cardio buddy
In one Annals of Behavioral Medicine study, cyclists who exercised with a partner pedaled almost twice as long as those who rode solo. Having someone else around pushes you to perform at your best and even makes workouts feel less difficult, says Perkins . The results: You can exercise longer and harder and get more out of every trip to the gym.

13. Eat protein before bed
Protein helps your muscles build back up after a workout, and for optimal fitness results, that shouldn’t stop when you’re snoozing. Luckily, research from Maastricht University in the Netherlands shows that a nighttime snack rich in casein, a slow-digesting protein, keeps amino acid and muscle protein synthesis rates elevated all throughout the night. To get the casein protein you need, Carlson-Phillips recommends eating Greek yogurt or cottage cheese after your workouts and before you turn in for the night.

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We are officially in the second half of 2018. Which makes it the perfect time to revisit your 2018 health goals and examine your progress. Have you been working on your bikini bod and meal prepping salads? Or plopping down on a lawn chair every weekend and enjoying a burger and a beer?

Whether this is your wake-up call to kick it into high gear, or you’re looking for ways to supercharge the progress you’ve made so far, there are simple strategies you can use to get more out of every single workout. And no, it doesn’t have to mean spending hours toiling away on the treadmill. It’s about working smarter.

Employ these tricks of the trade to boost motivation, fast-track your results and maybe even enjoy the process of getting fit.

Throw around some curse words

We’ve all let a four-letter-word slip during an intense round of burpees or pushing through the burn on those final few crunches.

It turns out that channeling your inner sailor may actually be helping you power through your workout.

A recent study found that those who swore while working out boosted performance by 2 to 4 percent — and an 8 percent increase in strength — compared to those who kept it clean.

Why exactly does throwing around expletives help? The researchers hypothesize that swearing provides a distraction that allows people to push harder than they normally would, similar to what happens when people meditate with a mantra.

So next time you’re trying to bang out those last few reps, don’t suppress the urge to mutter some choice words under your breathe — it may just help you power through a few extra rounds.

Up the intensity of your workout with kettle bells.Getty Images

Play with toys

One of the simplest ways to up the intensity, and increase the effectiveness, of any workout is to add a prop. Dumbbells, TRX bands, kettlebells, weighted medicine balls and sliding discs can easily be found at every gym (or online if you like to workout at home), and they up the intensity of standard moves like pushups, squats and crunches.

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Need some convincing to make the investment? Research sponsored by the American Council on Exercise (ACE) found that kettlebell training significantly boosts aerobic capacity, while also improving core strength and dynamic balance. In fact, workouts using kettlebells burn 20 calories per minute (which is equivalent to running a 6-minute mile pace!) — that’s 400 calories in just 20 minutes. Another study published in Human Movement Science found that doing a suspended pushup using TRX bands activated the abdominals 184 percent more than doing a standard pushup. Hello, beach body.

This Unusual, Adrenaline-Fueled Workout Kicked Our Butts

Oct. 27, 201702:13

Get competitive

A study published in the journal Preventative Medicine Reports compared different ways that fitness routines motivate people to work out and found that competition was a far stronger motivator than friendly support. (Attendance rates were 90 percent higher in the competitive groups than in the control group.) In fact, you’re better off leaving people alone than offering them support, which the study revealed made them less likely to go to the gym.

Think about your own experience: that “You can do it!” text from your best friend may be appreciated — but is it really motivating you to workout any harder or more frequently? We’re much more likely to get in those extra steps when we’re engaged in a Fitbit challenge, or run a little faster when the guy next to us on the treadmill is closing in on 6 miles.

Studies show that competition is a far stronger motivator than friendly support — attendance rates were 90 percent higher in the competitive groups.

“Competitive groups frame relationships in terms of goal-setting by the most active members. These relationships help to motivate exercise because they give people higher expectations for their own levels of performance,” said Damon Centola, an associate professor in Penn’s Annenberg School and the School of Engineering and Applied Sciences, and senior author on the paper. “In a competitive setting, each person’s activity raises the bar for everyone else. Social support is the opposite: a ratcheting-down can happen. If people stop exercising, it gives permission for others to stop, too, and the whole thing can unravel fairly quickly.”

So channel your inner competitor. Get a fitness tracker and create weekly challenges with friends and family. Sign up for a race and set a personal time goal to work towards. Try a group fitness class that ranks your performance in real time, like spin or rowing. Or simply set a goal to keep up with a friend who is working out next to you.

Cut down on workout time (but up the intensity)

Yes, we are telling you to shorten the time you spend at the gym. But before you get too excited — you’re also going to need to majorly up the intensity of your workout.

Studies have shown that one minute of all-out exercise can have the same benefits as 45-minutes of moderate exercise. So it’s time to trade in that leisurely treadmill jog (during which you watch two episodes of “Friends” and read a magazine) for a high-intensity workout where you go all out for 20 minutes.

Interval training is a smart way to begin upping the intensity of your workouts. Research shows that alternating between eight seconds of high-intensity exercise and 12 seconds of lower intensity exercise for a 20 minute period, three times a week led to more weight loss than working out at a steady peace for twice as long. This type of interval training is also more effective at decreasing abdominal fat and body weight, while maintaining muscle mass. So say goodbye to the hour-long gym sessions. Get in, push yourself as hard as you can, and get on with your day (after you catch your breath).

The right playlist can make strenuous exercise feel easier.

Listen to the right music

When it comes to making those high-intensity workouts as painless as possible, the right playlist is key.

A 2014 study found that listening to music makes strenuous workouts feel easier, encouraging people to push themselves harder. A recent study published in the Journal of Sport Sciences came to similar conclusions about the use of music during high-intensity workouts. The researchers found that your playlist can make HIIT workouts more enjoyable and increase the chances that you consistently incorporate them into your routine. So what songs should we be adding to the queue? The answer is simple: your favorites. Whether you’re a sucker for a top-40 hit, love 80’s rock, or get lost in angsty Ed Sheerhan ballads, all that matters is that you’re listening to music you enjoy.

Roll it out

Foam rolling has become increasingly trendy. And this is one workout fad that deserves to stay. A study published in Medicine & Science in Sports & Exercise found that rolling significantly reduced soreness and boosted recovery. In fact, it reduced muscle soreness one, two and three days after a squat routine, increased range of motion in the quadricep muscles and resulted in better performance in a vertical leap test. And you don’t need to roll it out for long to reap the benefits: Just two minutes of foam rolling has been shown to increase range of motion by ten degrees.


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  • A 10-minute cardio workout you can do at home
  • 5 exercises that will strengthen your back and reduce pain
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What Is The Best Workout To Increase Energy?

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:

  1. Opiewags99 (Mighty Kev) View Profile
  2. mrkdrt View Profile


        1st place – 75 in store credit.
        2nd place – 50 in store credit.

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.

What Is The Best Workout To Increase And Maintain Energy? Be Specific.

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:

1. Begin A Proper Workout Regimen:

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.

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.

2. Watch Your Diet:

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.)

3. Be Sure You’re Supplementing Your Diet With Essential Nutrients Such As Vitamins And Minerals.

If you aren’t currently taking a multivitamin every single day, you are severely hindering the physiological processes that are occurring in your body. You body cannot properly function without adequate amounts of vitamins and minerals. This is a simple fact. So look into it.

What I advise is that you get a multivitamin specifically made for people who work out, such as Universal Nutrition’s Animal Pak. Pro bodybuilders are some of the hardest working athletes and use this supplement to get their adequate nutrients, and if it is what gives them results, isn’t it only logical that you will also get results from a high quality multivitamin.

4. Consider An Energy Stimulating Supplement.

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 Give it a shot, you won’t be disappointed.

What Kind Of Results Can One Expect From This Type Of Routine?

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?

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.

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.

The Workout

Day 1: Chest & Triceps:

    • Incline Dumbbell Bench Press 3×8 reps (meaning 3 sets of 8 repetitions)
    • Decline Dumbbell Bench Press 3×8 reps
    • Flat Bench Press 2×10 reps
    • Dips (Triceps Version) 3×6 reps
    • Cable Triceps extensions 3×10 reps

Day 2: Cardio:

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.

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

Day 3: Rest

Day 4: Back & Biceps:

    • Pullups 3×6-10 reps (depending on your capabilities)
    • Chin ups 3×6-10 reps
    • Elevated cable rows 3×8-10 reps
    • Preacher curls 2×8 reps
    • Concentration curls 2×8 reps

Day 5: Cardio:

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.

Day 6: Core:

    • Hyperextensions (Back Extensions) 4×10 reps
    • Superman 3×10 reps
    • Ab Crunch Machine 3×10 reps (at a high level of resistance)
    • Decline Oblique Crunch 3×10 reps
    • Cross-Body Crunch 3×15 reps
    • Exercise Ball Crunch 3×10 reps

Day 7: Legs:

    • Barbell Full Squat 3×8 reps
    • Barbell Side Split Squat 3×6-8 reps
    • Dumbbell Lunges 3×10 reps
    • Lying Leg Curls 4×5 reps
    • Barbell Seated Calf Raise 3×12-15 reps
    • Standing Barbell Calf Raise 3×12-15 reps
    • 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.

What Is The Best Workout To Increase And Maintain Energy? Be Specific.

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)

Your Diet:

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.

A Good Night’s Sleep:

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)

Increasing Endurance:

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)

The Workout

So, a workout plan for a typical week:

Sunday: Rest

Monday: Anaerobic – Legs

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

Tuesday: Anaerobic – Shoulders:

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

Wednesday: Aerobic

Thursday: Anaerobic – Chest/Tri’s:

Exercise Sets x Reps Intensity/Weight
Running or Cycling 30 minutes 70-80% Max Heart Rate
Barbell Bench Press 2×15 15RM
Incline Dumbbell Flyes 2×15 15RM
Cable Crossovers 2×15 15RM
Triceps Dumbbell Kickbacks 2×15 15RM
Skull-Crushers 2×15 15RM
Triceps Pushdowns – Rope 2×15 15RM

Friday: Anaerobic – Back/Bi’s:

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

Saturday: Aerobic

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.

What Kind Of Results Can One Expect From This Type Of Routine?

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.

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.

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.

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.


    1. Afari, N., and D. Buchwald. 2003. Chronic fatigue syndrome: a review. American Journal of Psychiatry. 160: 221-236.

Four Scientific Reasons Why Exercise Makes You Feel So Good

Whether you dread or adore cardio workouts, it’s no secret that it serves a crucial purpose in any exercise plan.

By getting your heart rate up and increasing blood circulation throughout your body, you can burn calories, reduce fat, improve your heart health, rev your metabolism, and much more.

Aaptiv has workouts to help you do all that. Check them out in app today.

Cardio also just makes you feel good. This is due to the release of endorphins. These can lead to lower levels of depression, fatigue, and stress.

Here are four quick reasons exercise has such a positive impact on your brain and body.

Exercise is nature’s painkiller.

When you put your body to the test, your brain’s hypothalamus (our favorite brain booster) and pituitary gland produces neurochemicals called endorphins.

These are considered nature’s painkillers. They bring about feelings of euphoria and well-being as well as highlight the “reward” circuit of your brain. That area is typically related to food, drink, sexual activity, and so forth.

“Exercise naturally energizes you,” explains Aaptiv trainer Jessica Muenster (see Jessica’s workouts in the Aaptiv app here), ACE, CPT. “When you get your blood flowing and your body moving, you release endorphins which combat stress.”

Upon exercising, neurotransmitters like serotonin or norepinephrine help teach your body how to better respond to stressors.

Studies even show that low levels of both are linked to depression and anxiety. So, higher levels of those chemicals during exercise naturally make you feel good.

It can be addictive . . . in the best way possible.

Runner’s high is a psychological condition where runners and feel invincible with little discomfort. It has long been attributed to endorphins.

However, it’s actually fairly subjective. It occurs in conjunction with sustained aerobic exercise (running, but also swimming, cycling, or rowing).

It is known to be rather addictive. Research shows reaching runner’s high can feel as good as being on a drug high.

And, while that sensation can occasionally lead to exercise addiction, it most often simply helps people love their daily workouts—and more importantly, stick with them.

You’re practicing self-control and building brainpower.

“Cardio workouts can be very energizing,” says Muenster. “I’m much less energized if I do not run or workout in the morning. Sometimes it’s hard to get started. But it’s always worth it once you get past that initial tired phase and your body adjusts to what you’re doing.”

Aside from building energy, research shows cardio helps you boost learning ability and practice self-control.

In one study, moving for as little as 15 minutes helped people better manage cigarette cravings and withdrawal symptoms, because exercise releases a neurotransmitter called GABA that helps control impulse and quiet anxious brain activity.

Physical exercise also may increase levels of BDNF (brain-derived neurotropic factor), which can build healthier nerve cells, leading to enriched memory and heightened capacity for new concepts.

Cardio beats the blues and sparks energy.

Gretchen Reynolds, author of The First Twenty Minutes, says moving around for just 20 minutes a day better equips you to beat any blues or cultivate energy after a long day.

That’s not to say you should stop at 20 minutes. But considering 80 percent of American adults do not meet national physical activity recommendations, it’s important to remember a little can go a long way. Exercise makes you feel better, so make it a priority even for small windows of time.

“Sometimes just getting away, and getting that alone time in that exercise provides, is what you need to be able to regroup and think,” says Muenster.

Have you seen the cardio section in the Aaptiv app yet? We’ve just added new workouts for you to check out!

This Is the Best Way to Exercise to Boost Your Energy

Exhausted all the time? Join the club. Being bone-tired seems like an inevitable side effect of our modern lifestyle. But you don’t have to be constantly running on fumes. It’s long been known that exercise is one of the best ways to boost your energy level, but a new study has nailed down exactly which type of exercise can give you the biggest burst for your buck. (In the meantime, try these 11 All-Natural, Instant Energy Boosters.)

The answer lies in our biochemistry. For starters, exercise makes our cardiovascular system and muscles stronger, making everyday chores easier. On a cellular level, this transformation starts with our mitochondria, the “power houses” of our cells that are responsible for energy production. And different exercises affect our mitochondria in different ways, according to a presentation at the 2016 annual meeting of the American College of Sports Medicine.

The end goal of exercise is to only to create more mitochondria, but to also make the ones we have stronger. This takes a two-pronged approach in the gym, said David Bishop, Ph.D., a professor and research leader at Victoria University in Australia, in his report. First, the more exercise you do, the more mitochondria your body will make. Second, the more intense your exercise is, the more powerful each mitochondria will become. What does that mean for your next sweat sesh? You need both steady state and interval training to maximize your energy.

Neither long, steady workouts (where your heart rate stays about the same the whole time) or interval workouts (where you jack your heart rate up high for a short period of time and then drop it) on their own were enough, according to the research. Instead, you need both. (ICYMI, you can’t only do cardio either.)

It’s called a “polarized training” program, as first described by Stephen Seiler. The idea is that top athletes generally do a lot of training at low intensities but also include a small amount of very high-intensity workouts. The perfect ratio appears to be about 80 percent low intensity work with 20 percent high intensity training, although-for us non-elite athletes-the ratio could be as low as 90/10 to still see benefits. The trick, the researchers added, is not to overdo it by doing both (high intensity for long periods) at once.

The message you can take to the gym? Make one or two out of every ten workouts super high-intensity. Get started with this Home Tabata Workout and Blast Fat In 4 Minutes.

  • By Charlotte Hilton Andersen @CharlotteGFE

13 Exercises That Can Fight Fatigue, According to Fitness Professionals

It might sound counter-intuitive, but exercise can actually give you more energy and less fatigue in the long run. “If you aren’t moving around, your body doesn’t need to use many resources to create energy, so energy production is low and you feel tired, fatigued, and unmotivated,” Roger Adams, Ph.D. and fitness expert said in an interview with The Cheat Sheet. “Once you start moving around, especially doing an extended period of exercise for 15 minutes or more, your body revs up its energy production to meet this increased demand.” Viola, more energy for your exercise and beyond. With that in mind, here are the top exercises you should be doing if you’re craving an energy kick.

1. Running

A good run will always get the blood pumping. |

If you’ve ever experienced “runner’s high,” you know the incredible energy-boosting benefits of this exercise. The feeling comes from your body’s release of a group of hormones called endorphins, which are known to cause a sense of euphoria. Running also helps increase energy by moving blood and oxygen throughout the body.

Not an avid runner? No biggie. The best way to start is just that: start! “Work into it slowly and opt for softer surfaces like trails, tracks, treadmills, or grass instead of pavement and cement, as the latter two can be tough on your knees, ankles, and shins,” Chris Ryan, C.S.C.S., a physical trainer, and founder of Chris Ryan Fitness, told us. “Also, don’t just think longer is always better — it’s more important to up your heart rate than go slow without breathing heavy.”

2. Low-to-moderate intensity walking

A brisk walk is just enough to give you an energy boost. |

When you’re sluggish and tired, you might feel like you have to muster up the energy to head outside for a walk or hop on a treadmill, but even 10 to 15 minutes of moving can increase your body’s energy drastically. “Outside walks tend to lead to greater energy, as the changing environment may help you leave your day behind (stresses) and focus on walking,” Adams explained.

Keep your heart rate in check while walking to ensure you aren’t going to get fatigued from the exercise and negate the immediate energy boost. And, if you can’t get outside or it’s simply too hot or cold, a treadmill will work just fine.

3. Stretching

Stretching will get your blood moving. |

There’s no easier or more relaxing way to muster up energy than stretching, especially if you’re trapped in an office for the majority of the day. Like walking, just 10 to 15 minutes of stretching can work wonders for your stress and energy levels.

“Start with large muscle groups first, like stretching your back and legs, and then work on smaller parts of your body like arms, neck, feet, and hands,” Adams suggested. “You don’t have to master any particular kind of stretch, just find some movements that don’t create too much discomfort, hold it for 15 to 20 seconds, and then move to the next body part.” Go through all your stretches for as long as time allows — even five minutes will increase energy levels and lead to better focus throughout the day.

4. Yoga

You probably could have guessed this would be on the list. |

Since ancient times, yoga has been a source of relaxation and energy, as well as a means of relieving stress. While it might not build significant muscle mass, like other exercises, yoga can strengthen your body and teach it to be flexible, which will yield numerous benefits. “Yoga releases a great amount of stored energy in your muscles and joints by opening up your hips and shoulders in ways you normally don’t do,” Ryan explained. It also requires you to focus, which will lead to a more relaxed state, with more restored energy.

Yoga comes in many different forms, but for beginners, a basic Hatha-style class will offer a great tutorial at a slower pace to help you work on getting comfortable with breathing and positioning work. “While hot yoga is a great workout, it’s very intense and may lead to a large loss of energy, temporarily,” Dr. Adams added.


You’ll burn through a ton of calories and end up energized with a HIIT workout. |

This cardio-heavy workout involves alternating short periods of intense anaerobic exercise combined with recovery periods. “Combining any functional movement at high intensities will increase energy levels, through the movement of blood and oxygen, and release endorphins,” Ryan said. Fun tip: One of the best perks of HIIT workouts is they offer a great amount of variety, so you’ll never be bored!

6. Rowing

Rowing will also help you tone your muscles. |

“Rowing is a great workout for increasing energy levels through functional, muscle-building cardio,” Ryan said. “Another great aspect of rowing is the relatively low-impact workout it gives in relation to the intensity you can put your body under in comparison to other jarring cardio exercises like running.” No muscle is left to rest when you row either — your legs, back, core, and arms all get an amazing workout.

7. Boxing

This exercise is made to be a stress reliever. |

Boxing classes have been gaining popularity worldwide and are now considered a mainstream form of exercise. “Boxing works your anaerobic and aerobic systems, but also lets you hit things, which is a total stress reliever,” Ryan said. “Hitting a heavy bag, sparring with a partner, or simply shadow boxing with the mirror by yourself offers numerous neurological benefits.” Not a bad way to release any internal anger or angst and boost energy levels after a hard day of work or school!

8. Pilates

The benefits of Pilates work a lot like yoga. |

There is little wonder why top athletes like Lebron James use Pilates as part of their training programs: it helps develop muscle tone and boosts energy. It’s also very similar to yoga in the sense that you’re moving large muscle groups and enhancing flexibility. “Pilates is beneficial for increasing energy levels because it promotes a feeling of physical and mental well-being,” Ryan explained. “Its focus is on strengthening and lengthening muscles without creating bulk thereby increasing core strength.”

There are thousands of Pilates studios around the world, so look for one if you want to open up your body to newfound gains in muscle tone and energy.

9. Tai Chi

Tai Chi allows you to switch it up a bit. |

The flowing aspect of Tai Chi allows for a great energy-building effect, as well as boosting flexibility, balance, strength, and coordination. “Each movement flows into the next, similar to yoga, and allows you to generate a lot of movement, which leads to greater energy production,” Adams explained.

Because Tai Chi involves movements of your entire body, you create a great need for energy. And, while there are different levels of the exercise, the low-to medium-intensity, as well as its low impact on the joints, lends itself to being an excellent energy booster.

10. Strength Training

Some weight lifting won’t hurt you. |

It might seem strange to consider strength training a means of boosting energy, however it can do the trick if you do it properly. “Heavy weight training, or even powerlifting, may cause immediate fatigue, but the energy boost will likely come several hours later,” Adams said.

“If you’re seeking more instant gratification, try strength training at a low to moderate intensity, using weights that cause you to fail in the 15 to 20 repetition range.” While this may not be the optimal rep range for muscle growth or strength, it’s a good range to increase blood flow and get your energy production up. No gym? No problem: Keep a set of dumbbells in your office and crank out some quick reps on your lunch break or between meetings.

11. Swimming

Swimming is full of physical and mental benefits. |

No matter your age, there’s nothing more therapeutic than being surrounded by water. After all, as babies we spend nine months developing in a watery fluid. Best of all, it can give you an energy boost. “Swimming is not only a great way to get energized, but it’s also a subtle way for a softer form of energy release from being in a watery environment, which is actually quite relaxing and energizing at the same time,” Ryan noted.

12. Cycling

A good cycling class will give you energy and focus. |

If you’ve ever ridden a bike, you know it can be quite relaxing and even energy boosting, especially when you’re outside enjoying fresh air and a scenic view. “The cardiovascular benefits of cycling improves heart and lung functioning, which leads to better energy all day long, regardless of your activities at other times of the day,” Adams aid. “Even stationary cycling provides the same benefits.”

Just be careful not to get too tired by tackling a set of hills or signing up for an intense spin class that will drain you. This may lead to too much fatigue to continue the workout and leave you stripped of the immediate energy boost your craving.

13. Exercise machines

Use exercise machines to your benefit. |

Any type of exercise machine that challenges your cardio-respiratory system will serve as a great way to boost your energy levels. “Strengthening the condition of your heart and lungs brings more blood to your muscles, brain, and rest of your body, as well as more nutrients, which leads to greater energy all day long,” Adams explained.

Find a machine that not only meets your level of fitness and impact (if you have knee pain, look for low-impact machines like ellipticals), but also entertains you, he suggested. “You will only get energy from doing something you enjoy.” In other words, if you hate the stepper, don’t do it, as this negative energy will likely leave you feeling drained.

To the poor soul who is truly wiped, the idea of working out feels basically akin to climbing Everest—barefoot. Ironic, since it’s often the very thing that will get your motor running again. We asked celebrity trainer Joel Harper, author of Mind Your Body, to come up with a four-pronged plan that will take you in baby steps from flat on the floor (literally) to lacing up for some (gasp!) cardio.

Each of these 5- to 10-minute mini routines—even the ones that don’t involve huffing and puffing—is guaranteed to get your energy up. Choose one based on how much va-vroom you have, try a couple in a row, or even do all four back-to-back-to-back-to-back for the ultimate energizing routine.

If You Only Have Energy For Lying On The Floor…
Try these 3 foam-rolling moves. They’ll wake up your body and make you feel more limber and less achy, all with minimal effort.

1. Hammock

Chris Philpot
With right ankle resting above left knee as shown, shift weight onto right glute and gently roll back and forth 1–2″ on foam roller. That’s 1 rep. Do 25, then hold roller against tightest spot and relax for 15 seconds. Repeat on opposite side. Do 2 sets on each side. (Get in the best shape of your life—with just 10-minute daily workouts!—with our new Fit in 10 DVD.)
Pro tip: Keep your arms slightly bent.

2. Upper Back

Chris Philpot
Use feet to move roller up and down along spine between mid- and upper back. That’s 1 rep. Do 2 sets of 20.
Pro tip: Stop when the roller reaches the tops of your shoulder blades; do not roll onto your neck.

MORE: 9 Proven Ways To Lose Stubborn Belly Fat

3. Lower Back

Chris Philpot
Keeping abs tight, use feet to shift tailbone back and forth, moving roller 1–2″ along 1 side of lower back. That’s 1 rep. Do 20 reps, then repeat on opposite side. Do 2 sets on each side.
Pro tip: Keeping one hand on your belly reminds you to keep your abs engaged.

If You’re Up For A Reach—But Not Beyond Your Toes…
Try these 3 simple stretches to get blood flowing. They’ll open up tight areas (like your hamstrings) and release the muscle tension that can zap energy. (Try one of these stretches to ease sciatic pain.)

1. Hippie

Chris Philpot
Hinge forward at waist with bent knees and let body melt down, releasing tension. Hold at least 10 seconds. Then, for a deeper stretch, release arms, placing hands on floor if possible. Alternately bend 1 knee, then the other, keeping heels on floor. Continue for 30 seconds.
Pro tip: Does the floor feel miles away? Place your hands on yoga blocks or a stack of books.

2. Knee Drop

Chris Philpot
Lie on back and gently lower knees to 1 side. Take 5 deep breaths, then return to center. Repeat on opposite side.
Pro tip: Keep your upper body still; only your lower body should move.

3. Yo-Yo

Chris Philpot
Keeping lower body stationary and feet slightly wider than hip-width apart, twist upper body from side to side. That’s 1 rep. Do 10.

Pro tip: Lead with your elbows and keep your head in line with your torso.

MORE: 5 Ways To Drink Green Tea For Weight Loss

If You’ve Got a Little Juice To Work With…
Try these 3 functional training moves that’ll increase your strength, mobility, and stamina—and give you an awesome pick-me-up in the process.

1. Super Reach

Chris Philpot
Lie facedown and extend arms and legs as shown. Flutter-kick legs up and down, simultaneously reaching arms toward feet, then back overhead. That’s 1 rep. Do 2 or 3 sets of 10.
Pro tip: Bend your elbows to bring your hands by your shoulders before reaching your arms forward and back.

2. Goblet Squat With Twist

Chris Philpot
Hold 1 weight vertically; lower hips, bringing elbows inside knees. Return to standing and twist torso to the right. That’s 1 rep. Alternate sides with each rep. Do 2 or 3 sets of 10.
Pro tip: Keep your knees over your ankles as you squat.

3. Single-Leg Hinge

Chris Philpot
Hinge at hips, lowering torso as right leg lifts. Working balance, try to touch fingertips to floor, then come back to start. That’s 1 rep. Do 2 or 3 sets of 10 on each side.
Pro tip: If this is too hard, bring your hands only halfway down and don’t lift your back leg as high.

MORE: 6 Simple Eating Rules For All-Day Energy

If You’re Nearly Ready To Go All The Way…
Try one or more of these 5-minute intervals to turn your energy from middling to max. Fitness types love intervals because the speeding up and slowing down makes your body work extra hard, explains exercise physiologist Michele Olson. (Here are 6 ways to firm up faster and double your results.) Sounds fun, huh? No, but really, all the gear-shifting causes adrenaline to flow at higher levels in your bloodstream. And guess what more adrenaline means? You got it—more energy. If you’re feeling good after a brief (or was it eternal?) cycle, do another! And a third!
Pro tip: Decide your rate of perceived exertion (RPE) with this rough guide: 1 is sitting on the couch, and 10 is your fastest sprint.

5-Minute Interval Workout


Warm Up
Walk or run at an easy pace.
RPE 3-4

Interval A
Walk or run at a brisk pace.
RPE 5-6

Interval B
Walk or run at a fast pace.
RPE 8-9

Repeat Intervals
Alternate between A and B 3 times.

Cool Down
Walk at an easy pace.
RPE 3-4

Hallie Levine Hallie Levine is a freelance writer who has written about health and fitness for more than 20 national publications, including Glamour, Newsweek, and the New York Post.

How does exercise increase energy?

Get the Basics…

  • Many leading researchers state that by utilizing stored up energy, you are actually making more of it.
  • Just about any type of exercise will help to fight fatigue, but how long you do it, as well as the frequency, will also play a relevant part in its efficacy.
  • If you are attempting to get more exercise to gain more energy, it is important to schedule the time to do so.

Are you fatigued? Exercise can increase your energy level.

Getting outside in the fresh air may actually help more than a nap for providing you with an energy boost and fighting off feelings of tiredness.

Recent studies suggest that scheduled physical activity will actually increase energy levels more so than forty winks.

Why “scheduled” exercises? This is because if you have made a commitment to including exercise in your daily regimen, you are more likely to follow through with it.

Additionally, even individuals with chronic health problems such as heart disease and cancer can benefit from physical activity for boosting their own levels of energy.

For an energy-boosting workout plan, go PRO today.

Table of Contents

What Does Research Say About Exercise and Energy?

Although it may seem contradictory, many leading researchers state that by utilizing stored up energy, you are actually making more of it. One leading researcher from the University of Georgia acknowledges that the last thing tired people want to do is work out.

However, remaining sedentary will also make you remain tired. The best thing to do, he says, is to get up and partake in some sort of physical activity.

Another of the study’s leaders states that society as a whole is always looking to other forms of energy: sports drinks, energy bars, and coffee, just to name a few.

However, he says that the best way to get your energy back is to lace up your sneakers and get moving- literally. This can provide the type of energy boost most individuals are seeking.

While studies over time have hypothesized that those who lead a sedentary lifestyle and start a prepared exercise regimen discover that their levels of energy actually increase, very few of them have gone so far as to quantify the data.

In the University of Georgia research study mentioned previously, leaders focused on more than 65 studies related to fatigue and physical activity. The studies involved almost seven thousand participants.

Over 90% of all of the studies demonstrated the same effect: Less fatigue was reported by those people who were usually sedentary, but took part in and completed an active physical regimen when compared with their counterparts who do no exercise at all. The results were clear: more exercise equals more energy and less fatigue.

Even the more average effects were greater than those from the use of stimulants, such as caffeine and those used to regularly treat ADHD and narcoleptics. Research states that almost every group of participants was found to benefit from physical activity, including those individuals with cancer, heart disease, and diabetes.

Get More Out of Your Exercises. Go PRO!

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What Type of Exercise Increases Energy?

Just about any type of exercise will help to fight fatigue, but how long you do it, as well as the frequency, will also play a relevant part in its efficacy. For example, you should plan on starting with at least ten minutes of physical activity and working up to 45 to 60 minutes, at least three times per week.

This, of course, is the prescribed method for people who currently lead a mostly sedentary lifestyle. Also, you should consult a physician, and perhaps a personal trainer, prior to beginning any exercise routine to be certain that you are fit enough for regular exercise.

Why Is a Schedule Important for Energy and Exercise?

If you are attempting to get more exercise to gain more energy, it is important to schedule the time to do so. Unfortunately, it is often also a difficult thing to accomplish. The best course of action is to select a consistent block of time at which you can exercise on a daily basis. Consider your physical ability, how much free time you have, and what you enjoy doing.

Try to never go more than two days without some form of exercise; again, depending on your ability and schedule. By doing this you will:

  • Stay in the habit of making exercise part of your routine every day
  • Keep your muscles limber and toned
  • Gain energy
  • Improve your mood

So What Do I Do Now?

Studies have shown time and time again that there is a direct and positive correlation between regular physical activity and increased, sustained levels of energy. This has been demonstrated as being the case for healthy individuals, as well as those who suffer from chronic conditions, such as heart disease, diabetes, and cancer. Additionally, even those who tend to lead a rather sedentary lifestyle can benefit from putting their athletic shoes on and going out for a brisk walk or jog.

This means that no matter your current fitness level, you stand to benefit from exercise. To get over the slump that is slowing you down, you just need to take that first step. Commit to a time and day to start your new routine by signing up for a PRO plan for access to personal trainers, workout plans, and more. Go PRO today.

In addition to walking, experts say other forms of exercise that help increase “calm energy” are yoga, Pilates, Tai Chi, and, sometimes, resistance strength training, particularly when done with slow, deliberate motions.

Further, Thayer says playing music during any workout may increase “calm energy” while helping to reduce tension.

“In a study we did about 10 years ago, we found that music was a very effective way to change a person’s mood,” he says. “And though we don’t have any data just yet, we are now studying whether workouts that combine music and movement, like Jazzercise, can induce this state of calm energy that is so healthy.”

While experts agree that moderate movement is key to increasing energy, even if you overdo it, your end result may still be less fatigue.

“Though it’s mostly anecdotal at this point, we are starting to see that while intense exercise may tire you out, it also reduces tension, so that after an hour or so, when your muscles begin to recover, you might see a surge of energy but without tension,” says Thayer.

Regardless of what energy-producing exercise you choose, you can get more out of your workout time by eating some fruit just before you start, says Pasqualoni, founder of the Strike It Healthy web site.

“This allows food, which is a form of energy, to be broken down and the nutrients enter the bloodstream, while preparing the body for work,” she says. “The end result: You have more energy while you’re working out — and more energy afterwards.”

Heller also reminds us to drink plenty of water before, during, and after working out to help decrease workout-related fatigue.

“Dehydration is an important cause of fatigue, so to get the most energy out of every workout, be sure to stay hydrated,” she says.

And finally, what if you’re really just too tired to do anything at all? Experts say simply getting up out of your chair may be enough to get those mitochondria energy factories powered up — and for you to feel some instant results.

Says Thayer: “Even if you think you’re too tired to do anything, get up and walk around the room, and in a couple of minutes you’re going to feel some energy that wasn’t there before. And that may lead you to want to move even more.”

It kind of sounds crazy that exercising can boost your energy levels because after all exercising makes you tired, right? But in fact increased energy is one of the many benefits of daily exercise.

The level of fatigue after exercise really depends on the intensity of your workout. And post-fatigue does not last very long for an actively fit and healthy individual because of all the health benefits that exercise provides.

Post-recovery time, refueling with healthy food choices and good hydration and you bounce back, fitter, stronger and full of energy.

In this article, we will be discussing some healthy life choices and provide some low to medium impact exercises that boost your energy levels post workout and outline the benefits of daily exercise.

How Does Exercise Give You More Energy?

If you wake up tired with no zest or vigor don’t reach for the coffee to start your day, instead, drink lots of water and head to the gym or just go through a home workout routine if you are low on time. Another benefit of daily exercise is that exercise gets the blood flowing and gets you breathing and delivering oxygenated blood throughout the body. Other benefits include, better heart health, Sharper focus is attained, improved sleep and increased production of Endorphins. On days when you don’t feel up to exercising, try to get at least 10 minutes of physical activity into your day. Low-intensity exercise such as walking is great, weight or strength endurance training is better and cardio is also great to release endorphins. Just 10 mins a day is all that is needed to kickstart your body when you are not up to a full workout and you will feel so much better. Regular exercise conditions the body and depending on the intensity pushes the body past what it is used to normally doing. When you are recovered your body is prepared to go that bit further the next time you engage in that same exercise. Endurance is a benefit of daily exercise.

But should we head to the gym when we are already tired?

Well, don’t let tiredness be your excuse not to exercise is my answer? If you are so physically tired that you can’t exercise then you are probably best to not exercise and rest to give yourself more incentive to exercise the next day, you are allowed your days off for recovery.

Simple Exercises That Boost Your Energy

Here are some simple exercises that will help you boost your energy.

Disclaimer – Before partaking in any vigorous exercise activity we strongly suggest that you seek medical advice.


Stretches are among the most basic exercises that boost your energy levels.

Equipment needed:

Good quality workout mat


1) Inchworm to Upwards Dog

2) Plank to Downwards Dog

3) Squat with Side Crunches

4) Groiners

5) Alternate Lunges Interval:


Equipment needed:

Sensible shoes

it really is no excuses time.

Walking is probably the lowest impact exercise that you can do yet at the same time is extremely beneficial.

Walking benefits include:

  • Helps you to maintain a healthy weight
  • Great for heart health, managing blood pressure type 2 diabetes
  • Using your legs strengthens your bones and muscles because walking is a weight-bearing exercise.
  • Improvement in your balance and coordination
  • Walking increases blood supply to the body distributing oxygen, increasing alertness and improving your mood.


Equipment needed:

Running kit including good running shoes

Jogging is an exercise that enjoyed by millions and millions of people and for good reason and is a great cardiovascular exercise and one of the best-known exercises that boost your energy levels.

Benefits of running include:

  • Running is a weight-bearing exercise so expect strong healthy bones.
  • Strong muscles.
  • Heart health, improved cardiovascular fitness.
  • Helps to maintain a healthy weight.

Other great options for getting a good cardio workout include:

  • Rowing
  • Biking
  • Swimming
  • Elliptical Trainers

Elliptical Trainers are great for those just starting to get fit.

The most unfit person can start off slow with these machines and work their way up to to a great fitness level.

Cardio-fitness machines work both your upper and lower body while providing a low-impact workout great for those with joint problems.

Elliptical trainers are widely available at all good gyms.

However, if you have space and money you can get some very good machines for the home environment.

Prices start from just $200 and run into the thousands.

You can find a great selection on Amazon.

Weight Training

Equipment needed:

Weights or Resistance Bands

This is my chosen method of exercise to boost energy and stay healthy.

Strength training is an extremely beneficial method of training.

Weight training is mainly associated with men and big muscles and it is a sad fact that too many women shy away from lifting weights for fear of bulking up.

But the fact is that it is not just lifting weights that build muscles it also takes eating the right foods in the right macro portions and being very, very consistent.

So if you are a woman and fear getting big muscles from lifting weights then fear not because it doesn’t just happen.

It takes putting your muscles under intense physical stress to gain physical muscular change.

Of course, that is possible if that is what you are looking for but it doesn’t happen unless that is what you are working for.

So with that said:

6 Benefits Of Weight Training For Women

1/ Lose Body Fat

Lifting weights and strength training increases your metabolism and this, in turn, burns more calories.

Replacing fat with lean muscle makes the body burn between 30 and 50 more calories per day.

Don’t expect a big drop in weight though as lean muscle weighs more than fat. But do expect to look leaner and stronger.

2/ Decreased Risk Of Osteoporosis

Weight training is not just about building lean muscle it is also about strengthening your bones.

Strength training increases bone density and reduces the risk of Osteoporosis

Osteoporosis is a condition that weakens bones, making them fragile and more likely to break.

3/ Increased Strength

An increase in strength doesn’t equate to a big increase in muscle.

When women weight train they gain strength and definition and not bulk and this is because women have 10-30 x less testosterone than men and so have a much harder time gaining muscle.

This is why men lose muscle mass because as they move on in years testosterone production decreases.

4/ Raised Metabolism

Weight training as mentioned boosts your metabolism. But did you know that your metabolism is boosted for up to 24 hours after an intense strength workout?

5/ Enhanced Mood And Reduced Stress.

We know from earlier in this article that daily exercise releases endorphins.

An increased in endorphins naturally reduces stress and anxiety.

6/ Better Posture

Weight-training will strengthen your back, shoulders, and core,

Strengthening weak muscles corrects bad posture and helps to prevent back pain

Bowflex SelectTech 552 Adjustable Dumbbells (Pair) – Amazon

Bowflex SelectTech 552 Adjustable Dumbbells (Pair)

Each dumbbell adjusts from 5 to 52.5 pounds; adjusts in 2.5-pound increments up to the first 25 pounds.

Lets you rapidly switch from one exercise to the next.

Combines 15 sets of weights into one, using a unique dial system.

Eliminates the need for multiple dumbbells cluttering your workout space

Two-year warranty on weight plates and parts.

6 Benefits Of Weight Training For Men

1/ Improved Muscle Mass

Weight training builds muscle, particularly in men. Lifting heavy weight in low reps is the most effective method to build muscle.

2/ Increased Production of Testosterone

As men age testosterone decreases and with a decrease in testosterone muscle mass declines over the years.

Weight training and strength training help boost the production of testosterone

Low testosterone plays a key role in your sex drive, increased belly fat, decreased bone density, decreased muscle mass and more

3/ Effective Fat Burning

The more muscle that you have the more fat that you burn when resting.

So you not only burn fat during weight training you also burn fat while in rest and recovery from a hard training session.

4/ Confidence

If you look good, you feel good.

5/ An Increase In Energy

All exercise will boost energy

6/ Improved Posture

Weight training improves your posture and lessens the possibility of back pain.

A good strength training program that works all the muscle groups will strengthen the neglected muscles that are causing your bad posture.

Going to the gym can be daunting

Yes, it can be particularly daunting if you are looking to lift weights. And is it practical to have a full set of weights at home?

Well maybe you have space for a few pairs of dumbbells but a better solution may be to look into getting yourself an inexpensive set of resistance bands

Resistance bands are a very cost-effexctive alternative to convention weights/dumbbells and can be purchased for as little as $20 for a full set.

They come in a variety of resistances, including light, medium and heavy for those needing a stronger challenge, and you can further adjust the intensity of your resistance-band workouts by giving the band more or less slack.

And if you need even more resistance you can use multiple bands at the same time.

You can hit every muscle group with bands. They are space saving and great for those who travel a lot,

They are easily stored in your suitcase so you need never miss a workout.

You can get a good set via Amazon

There are no excuses if you have a good set of resistance bands.

Improved Sleep

The premise with exercise is that when you do go to bed you are tired and so sleep better.

Your body needs healthy sleep to recover.

The fact is though that the fitter you get the less sleep you actually need.

The time of day that you exercise can play a role in your sleep patterns.

You may find that exercising later at night may boost your energy levels where you sleepless in which case I would suggest that you should go for a high-intensity method of training to really burn energy leading to a longer recovery time.

The question is who wants to sleep their life away anyway?

Healthy weight loss

Exercise along with a healthy diet of fresh fruit, vegetables, and protein is a much more effective for healthy weight loss than any diet.

Daily physical activity is known to prevent or in some cases reverse the effects of certain diseases.

A good healthy diet and daily exercise are essential to managing type 2 diabetes for example.

Experts now say that healthy life choices can even reverse the diabetes

Exercise lowers blood pressure and cholesterol levels, which may prevent a heart attack (better heart health)

If you want to lose weight and want to keep that weight off then diets are not for you. It is healthy life choices that make the difference.

Eat a healthy diet not because you are on a “diet” but because you actually choose to eat this way.

Exercises that boost your energy – Weight and strength training are my favorites.

Increased muscle mass

After an intense workout your body repairs or replaces damaged muscle fibers through a cellular process where it fuses muscle fibers together to form new muscle protein strands or myofibrils.

These repaired myofibrils increase in thickness and number to create muscle hypertrophy. Or in other words, your muscles grow and get bigger ready for next time.

If you want to increase muscle mass then use weights when exercising.

Some questions to answer

How does exercise affect energy?

I am sure that you already know the answer to this but just to recap.

Exercise affects energy in many ways.

Even on days of rest or when you just don’t feel up to training, if you have been working out regularly, you have some money in the bank because you are physically fitter. This in its own right gives you more energy because you are generally more active as a result and because you are moving more and the heart is healthier more oxygenated blood is pumped around the body. and so on and so on 😉

Can exercise help with fatigue?

Yes as you get fitter all of the above that we have mentioned starts to kicks in.

The cure for exhaustion is more exercise.

Fatigue can be a sign of a variety of medical problems but only one in four people who suffer from general fatigue have an underlying health condition leading to their fatigue.

So the easy fix for the majority is just to move more.

Why do I feel so energized after working out?

Exercising makes us happy. The brain recognizes exercise as stress and releases a protein called BDNF (Brain-Derived Neurotrophic Factor)

This protein acts as a reset switch after exercise which is why we are suddenly more relaxed and at ease. And as we no endorphins are also released.

Endorphins tend to minimize the discomfort of exercise, They block feelings of pain and discomfort and are even associated with a feeling of euphoria.

There is an increase in oxygen uptake resulting in alertness and glucose breakdown which can increase blood flow to the brain for more than an hour post workout.

Benefits Of Daily Exercise – Exercises that boost your energy – Takeaways

If you want more energy, if you want to look better and feel fitter.

If you want to lose weight and lean up If you want to build muscle mass.

Then the answer revolves around eating healthier and moving more.

Daily exercise is proven to boost your energy and if you also feed your body with a healthy diet your body has the fuel to perform.

But eating better and exercising is not something that just works, you can’t do it for a week and expect long lasting results.

It is about lifestyle choices, the good news is the more you make the right choices the easier it is to make the right choices.

That’s all for now

So, do you workout on a daily basis?

Do you run or lift weights?

Do you find that daily exercise boosts your energy levels?

Let me know in the comments section below.

Make sure that you subscribe to the comments so that you are notified when I reply.

Regards Dexter

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Exercise for more energy

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