Fatigue, or not having enough energy to workout, is a common reason (i.e. excuse) why some people choose to not exercise.
How Does Exercise Give You Energy?
The production of energy begins at the cellular level. Once you start exercising, the tiny energy factories in each cell called mitochondria multiply and start working harder to keep up with the increase in demand for energy. In particular, cardiovascular types of exercises stimulate them the most as these exercises burn up the most calories. But not all types of exercise, even cardio, produce the same benefit.
What Works and Why
Studies have found that low to moderate intensity exercises, with a duration of 15 to 30 minutes, produce the most energy. In one study, participants increased energy levels by 20% while reducing fatigue by 65% just by regularly exercising.
Once above the moderate level or greater than 30 minutes in duration, the opposite effect can happen — where you do actually end up fatigued because you are using up energy faster than your mitochondria can make it.
Best Types of Exercises
As mentioned, cardio produces the most benefit, so it stands to reason why swimming, walking and cycling at the prescribed intensity and workout times increase energy levels. To increase the benefit, increase the level of work required. For example, swimming can be made more difficult by swimming against a current. Walking and cycling by choosing a route with hills that must be climbed.
Types of Energy
Not all energy is created equal. Researchers have found there are basically two types: calm and tense. The tense type comes from too high an intensity or too much time — like 45 minutes on the treadmill at an incline — and actually makes you more tired because it creates tension within your body.
However calm energy — the kind created from taking a moderate walk, or doing yoga, Tai Chi or Pilates — creates the calm version which actually increases energy levels. Dancing to music is another activity with a calm energy effect.
All of these exercises, done at a low to moderate intensity and for less than 30 minutes at a time all produce a calming effect that will leave you feeling more energized:
- Tai Chi
6 Daily Habits To Boost Your Energy Levels
Constantly feeling tired is not normal. Unfortunately, many of us are used to feeling tired all the time. Our lives are busy and it has become the new norm. But it doesn’t have to be that way! Lifestyle choices, poor diet and a lack of physical activity all influence your energy levels. This free report, 6 Daily Habits To Boost Your Energy Levels reveals simple to follow routines that will keep you going day-in and day-out.