Question:
At around 2 p.m. each day I can barely keep my eyes open.
A nap would be nice, but it's not an option! Any other healthy suggestions?
Answer:
Moderate mid-afternoon malaise is healthy, but should feel more like drowsiness than total exhaustion. Many depend on caffeine, but this causes unpleasant side effects for some.
Other options include eating a healthy breakfast and performing regular cardio. Breakfast sets the dietary tone for the day and provides energy to jump-start your metabolism. Stay away from high fat foods, like croissants and donuts, and try to eat complex carbs, like oatmeal or bran cereals, and protein, like egg whites and low-fat yogurt. These foods digest more slowly, allowing you to establish and then maintain high-energy levels.
Have you ever thought you're too tired to exercise? You might be surprised to learn performing regular cardio actually leaves you with more energy, not less. For optimal results, perform 20 minutes of cardio three times per week at your target heart rate.
Also, be sure to mix up your activity type whenever possible between running, biking, hiking, rowing, swimming, skating, aerobics, dance and anything that gets your blood pumping.
These simple tricks should help get your daily energy levels back to calm seas and away from those dangerous waves. Of course, making sure you sleep enough at night is also important.
Question: I don't have enough time for long workouts. How can I shorten my workouts while getting the same benefits? Answer: These days, it's hard to find time to work out. But that's not an excuse. Like most things, it's about working smarter, not harder.
One way to shorten your workouts is to make sure you're not wasting time at the gym.
Resting too long between your sets, waiting for a specific piece of equipment, or doing too much in one day can all be unproductive. Resting too long takes away from the effectiveness of your exercises. This includes avoiding long conversations between sets and, yes, talking on a cellphone. Also, if you're planning to use a certain machine, be prepared to do another comparable exercise.
Another way to get a great short workout is to do High Intensity Interval Training (HIIT). In this type of workout, you remain constantly active while alternating between moderate and maximum effort. For example, you could switch between jogging and sprinting on the treadmill, using 30-second or one-minute intervals.
HIIT is exploding in popularity right now, so if you are interested, make sure to consult a doctor or a fitness professional and start getting its awesome health benefits.
Working out should be enjoyable, and it doesn't have to take up all your free time. Use these tips and you're sure to be well on your way to great, shorter workouts!
Shaun Karp is a certified personal trainer. For further information call 604-420-7800 or go to karpfitness.com.
