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energy
I am a busy mom with a full time job. I find myself getting super sleepy throughout the day and most of the time too sleepy to exercise. Anyone know of a good energy and metabolism supplement?
When you feel too tired to hop on the treadmill for a half hour or to take an hour-long aerobics class after work, opt for just 15 minutes. You may find that when the 15 minutes are up, you actually have the energy to finish your workout strong. If you don't, you at least got a shortened version of your workout into your schedule and you can try a full workout the next day instead. If it works for your schedule, exercising in the morning has the advantage. Getting it done as soon as you wake up means it's out of the way and you don't have excuses as far as stress and fatigue from your day. As an added bonus, exercising first thing in the morning can help give you a burst of energy to start your day properly.
If you find that you're too tired to make it to the gym or exercise on your own, make a commitment to achieve more physical activity throughout the day through other means. Maybe you don't climb on the stair climbing machine but take the stairs at the office. You may be too tired for the treadmill, but parking far away from the grocery store and walking briskly can help you reach your aerobic activity goals for the day. Give yourself a break by skipping a workout, but ensure that you don't allow yourself to become inactive all day.
The National Sleep Foundation recommends getting between seven and nine hours of sleep per night, so ensure that you're getting adequate rest. Exercising on a daily basis can even help you fall asleep faster at night. If you habitually can't sleep or feel fatigued even when you've slept well, schedule an appointment with your doctor. Certain sleep disorders and chronic fatigue syndrome can have a profound impact on your energy level throughout the day and can be treated via medical intervention.
Try a short high-intensity interval workout (HIIT)
Research has proved that even a single bout of moderate-intensity exercise can boost energy more than not exercising. In one study, volunteers reported feeling more jazzed after their workout than after eating a candy bar. Here's what scientists think is going on: Exercise alters the levels of one or more energy-boosting neurotransmitters (like dopamine or serotonin) in the brain, explains Patrick O'Connor, PhD, a professor in kinesiology at the University of Georgia who has headed some key studies on exercise and fatigue. He adds that these types of short HIIT routines can increase the feeling of vitality without tiring us out the way longer workouts might.
I suggest trying the following routine, Peak 8!
The Peak 8 routine it will quickly raise your heart rate 8 times for very short bursts, with a cooling down period in between. Ideally you’ll be sprinting or cycling full throttle for 30 seconds with a 90 second cool down in between each outburst.
This is the fastest way to lose fat and build muscle in the body. Peak 8 actually stimulates the growth hormone in the body. I encourage you to visit Dr Mercola’s site to learn more about Peak 8 fitness because I personally feel that it is one of the best ways to exercise, especially considering the speed at which you can lose fat and build muscle.
I highly recommend you read this article and watch the videos on the page. It will give you all the information you need to know about Peak 8 – Flood Your Body With This “Youth Hormone” In Just 20 Minutes
What you eat after Peak 8 training does matter
It’s recommended that you do not eat sugar or carbohydrate for 2 hours after the Peak 8 exercise because these foods can impact the release of the growth hormone in the body. The links are http://www.youtube.com/watch?v=zy7j9FRiJpg&list=PL9FxWnfq1Oyo9pHHUPHeQne4iqoZ4zTN_
https://www.youtube.com/watch?v=BT5hRYXmxSE&list=PL9FxWnfq1Oyo9pHHUPHeQne4iqoZ4zTN_
https://www.youtube.com/watch?v=XLKML9EL4As&list=PL9FxWnfq1Oyo9pHHUPHeQne4iqoZ4zTN_
Figure your heart rate by this formula
Subtract your age from 220 that will give you your maximum heart rate.
You should try to get your heart rate between 65% & 85% of your maximum heart rate. I suggest buying a heart rate monitor at a sporting good store.
You burn 30 percent more fat from doing cardio after a weights session as opposed to cardio on its own.
Eat a wide variety of fresh fruits and vegetables (preferably organic) for their protective phytochemicals and micronutrients needed for optimal metabolism.
Become a grazer. A large meal can trigger the body to release more insulin, resulting in low blood sugar levels and fatigue. Eating smaller meals or healthy snacks throughout the day can help keep blood sugar levels steady.
Stay hydrated. Dehydration is a common cause of fatigue - drink purified water or other healthy liquids throughout the day.
Snack right. Choose healthy snacks that contain some protein, carbohydrates and beneficial fats. Good options include a handful of unsalted nuts, fresh or dried fruit, yogurt, vegetable sticks and whole-grain bread or crackers.
Eat more fiber. Navy beans, kidney beans, chickpeas and lentils are all rich in fiber, which slows the release of insulin and helps maintain a steady supply of energy.
Before doing anything get the OK from your doctor!
If you find that you're too tired to make it to the gym or exercise on your own, make a commitment to achieve more physical activity throughout the day through other means. Maybe you don't climb on the stair climbing machine but take the stairs at the office. You may be too tired for the treadmill, but parking far away from the grocery store and walking briskly can help you reach your aerobic activity goals for the day. Give yourself a break by skipping a workout, but ensure that you don't allow yourself to become inactive all day.
The National Sleep Foundation recommends getting between seven and nine hours of sleep per night, so ensure that you're getting adequate rest. Exercising on a daily basis can even help you fall asleep faster at night. If you habitually can't sleep or feel fatigued even when you've slept well, schedule an appointment with your doctor. Certain sleep disorders and chronic fatigue syndrome can have a profound impact on your energy level throughout the day and can be treated via medical intervention.
Try a short high-intensity interval workout (HIIT)
Research has proved that even a single bout of moderate-intensity exercise can boost energy more than not exercising. In one study, volunteers reported feeling more jazzed after their workout than after eating a candy bar. Here's what scientists think is going on: Exercise alters the levels of one or more energy-boosting neurotransmitters (like dopamine or serotonin) in the brain, explains Patrick O'Connor, PhD, a professor in kinesiology at the University of Georgia who has headed some key studies on exercise and fatigue. He adds that these types of short HIIT routines can increase the feeling of vitality without tiring us out the way longer workouts might.
I suggest trying the following routine, Peak 8!
The Peak 8 routine it will quickly raise your heart rate 8 times for very short bursts, with a cooling down period in between. Ideally you’ll be sprinting or cycling full throttle for 30 seconds with a 90 second cool down in between each outburst.
This is the fastest way to lose fat and build muscle in the body. Peak 8 actually stimulates the growth hormone in the body. I encourage you to visit Dr Mercola’s site to learn more about Peak 8 fitness because I personally feel that it is one of the best ways to exercise, especially considering the speed at which you can lose fat and build muscle.
I highly recommend you read this article and watch the videos on the page. It will give you all the information you need to know about Peak 8 – Flood Your Body With This “Youth Hormone” In Just 20 Minutes
What you eat after Peak 8 training does matter
It’s recommended that you do not eat sugar or carbohydrate for 2 hours after the Peak 8 exercise because these foods can impact the release of the growth hormone in the body. The links are http://www.youtube.com/watch?v=zy7j9FRiJpg&list=PL9FxWnfq1Oyo9pHHUPHeQne4iqoZ4zTN_
https://www.youtube.com/watch?v=BT5hRYXmxSE&list=PL9FxWnfq1Oyo9pHHUPHeQne4iqoZ4zTN_
https://www.youtube.com/watch?v=XLKML9EL4As&list=PL9FxWnfq1Oyo9pHHUPHeQne4iqoZ4zTN_
Figure your heart rate by this formula
Subtract your age from 220 that will give you your maximum heart rate.
You should try to get your heart rate between 65% & 85% of your maximum heart rate. I suggest buying a heart rate monitor at a sporting good store.
You burn 30 percent more fat from doing cardio after a weights session as opposed to cardio on its own.
Eat a wide variety of fresh fruits and vegetables (preferably organic) for their protective phytochemicals and micronutrients needed for optimal metabolism.
Become a grazer. A large meal can trigger the body to release more insulin, resulting in low blood sugar levels and fatigue. Eating smaller meals or healthy snacks throughout the day can help keep blood sugar levels steady.
Stay hydrated. Dehydration is a common cause of fatigue - drink purified water or other healthy liquids throughout the day.
Snack right. Choose healthy snacks that contain some protein, carbohydrates and beneficial fats. Good options include a handful of unsalted nuts, fresh or dried fruit, yogurt, vegetable sticks and whole-grain bread or crackers.
Eat more fiber. Navy beans, kidney beans, chickpeas and lentils are all rich in fiber, which slows the release of insulin and helps maintain a steady supply of energy.
Before doing anything get the OK from your doctor!
COMMUNITY LEADER
Ask your doctor to do some simple blood tests to check your thyroid function. A malfunctioning thyroid is a major cause of fatigue/sleepiness. Ask for Free T3, Free T4 and TSH tests. Also ask for Vitamin B-12 test, as vitamin B-12 deficiency causes great fatigue as well.
You might want to see what you are eating when you get sleepy. You may be having a sugar crash. If so, slow down on the processed/sugary foods/drinks. I have found that eating a big meal makes me sleepy. Perhaps you can try eating your lunch in two parts. Another idea is standing in the sun, if you have a chance to take a quick walk around the building or even standing outside or near a window. These things may help. I take a probiotic and it seems to help me a little with fatigue...Oh and the obvious one: make sure you have enough good quality sleep at night. Let us know how it goes!
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