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Energy for exercise: how to improve motivation and fitness results
- Restful sleep, and fitness training
- Food to increase energy
- Physical exercise, overtraining, stress
Sometimes very hard to force myself to go to the gym. And not always it is associated with laziness. If fitness classes for some time turned into a heavy duty, it is worth considering whether any of this is a nervous and physical exhaustion. With the problem of energy shortage can be faced by any athlete. To solve it, you need first to establish what was the reason for the decline in vitality. And the reasons can be several — too busy schedule of training, and lack of sleep, and unbalanced diet, and constant stress. Let us consider how to avoid fatigue and to restore a high energy level.
Restful sleep, and fitness training
Poor performance and reduced motivation to exercise can be the consequence of chronic lack of sleep. Lack of sleep very quickly affects the health and emotional background. Should sleep at least one night and have all day to put up with the sleepiness, fatigue and bad mood. The situation is compounded if lack of sleep becomes chronic. To fully relax and feel the next day cheerful and energetic, an adult needs 7-9 hours of sleep per day. For the fitness buff’s dream, especially during a night’s rest recovered rapidly muscle tissue and replenished the energy spent while working out at the gym. Fans of healthy lifestyle, passion for fitness, you need to get to bed and getting up at the same time, not allowing deviations from the schedule. Planning sleep and rest, you need to consider the well-known fact: lack of sleep gradually accumulates, but to sleep in store is almost impossible.
Food to increase energy
Food provides the body with energy to perform life processes and perform muscular work. But if the power is unbalanced, it can cause fatigue and reduced vitality. In the diet fitness guy must be respected the right balance of proteins, fats and carbohydrates. Consumption of fatty foods should be kept to a minimum — it encourages apathy and laziness. Many dieters fitness enthusiasts are trying by all means to avoid carbohydrate food. But carbohydrates are the main source of energy for physical work. A chronic shortage in the diet of sugars, enters the body in a state of stress. At high physical activity needs to consume a sufficient amount of carbohydrates. They will provide the body with energy and if not will settle in the form of fat on the sides, if you follow certain conditions:
- The bulk of carbs should be consumed in the morning.
At this time of day carbohydrates more efficiently processed and immediately used in metabolic processes as an energy fuel. Starchy foods, consumed at night are more likely to transformirovalsya to fat and stored as a reserve.
- You should prefer complex carbohydrates: they are long long absorbed and nourish the body with energy.
Simple carbohydrates quickly enter the bloodstream and provide a sharp burst of energy, but they burn quickly — the level of glucose in the blood is rapidly declining and with it comes a feeling of lethargy and lack of strength. Useful carbohydrates include grains and whole grain foods — they are allowed to frequent use. Potatoes, white rice and pastries can be added to the diet from time to time. And it is desirable to completely abandon candy, cakes, soda, etc.
To maintain the health and vigor necessary to ensure regular intake of vitamins and minerals. Important role in maintaining the vitality plays iron. This trace mineral is part of hemoglobin molecules, providing transportation of oxygen in the body. When iron deficiency develop symptoms such as fatigue, muscle weakness, dizziness, shortness of breath. People involved in sports, the consumption of iron increased. This substance in large amounts found in lean red meat, liver, legumes, shellfish, spinach, dried fruit, buckwheat groats, oat flakes. Making a diet, we should not forget about the timely provision of body fluid. Athletes must be especially careful to monitor compliance with drinking regime, because they lose a lot of moisture from sweat. Drowsiness, fatigue and lack of energy — all common symptoms of dehydration.
Physical exercise, overtraining, stress
Fatigue is also observed in those athletes who put himself into a state of overtraining. The physical exercises themselves have a tonic effect, because it increases the metabolism, saturate the tissues with oxygen and stimulates the release of hormones. But excessive zeal in working out fitness exercise and too frequent exercise lead to overload, which can result in a state of chronic fatigue, muscle pain, low mood and unwillingness to train. Overtraining is not just a lowered tone, and a fairly serious condition that requires treatment. At short-term overtraining, enough week’s rest that the body is fully recovered. In the case of long-term overtraining is a break in the classroom, revised scheme of training, adjusted diet, also be vitamin and immunomodulatory drugs.
The vitality may be reduced due to frequent stress. The constant excitement and anxiety overload the nervous system and Deplete energy reserves. An athlete who wants to succeed in fitness, should be able to relax. You can use any method of relaxation: massages, baths, yoga classes, anger management techniques, walking, reading, socializing with friends, etc. Psychological fatigue can accumulate over monotonous fitness workouts. To fitness classes is not turned into a routine, it is necessary from time to time to adjust the training scheme to replace the exercises, trying new equipment, alternate the types of aerobic exercise, use of different training methods and techniques.