A workday plan that crushes slumps and raises energy levels.
July 8, 2006 (Press Release) --
6 P.M. — THE PREWORKOUT CONK-OUT
It's the catch-22 of exercising in the early evening: You know that working out will leave you energized, but you don't have the energy to work out. In most cases, the problem is simply that you've forgotten a critical piece of exercise equipment: food. "If you're going into a workout when you haven't eaten since lunch, your blood sugar will be low again," says Kleiner.
Snack before you sweat. Schedule a small snack roughly an hour and a half before your postwork workout. The ideal mini meal totals 250 calories and consists of 25 to 35 grams (g) carbohydrates, 10 to 15 g protein, and up to 5 g fat, says Kleiner. Two handfuls of pretzels and two slices of cheese fits the nutritional bill, as does a Myoplex Lite bar. Then, before you hit the locker room, grab the original energy drink: Gatorade. "It hasn't really been improved upon," says Laura Dunne, M.D., of the Sports Medicine Institute at Orthopaedic Associates of Allentown, in Pennsylvania. "The simple sugars will cause a fast spike in your blood-sugar level, so you'll have immediate energy." At the same time, you'll be addressing dehydration, another hidden cause of fatigue. "Often, that sluggish feeling has more to do with not having had enough fluid than with anything else," says Dr. Dunne.
8 P.M. — THE PRIME-TIME TORPOR
There's no complicated biochemical reason for being tired now — you worked all day! But it's early, and even if you don't have plans, falling asleep now will only screw up your body clock and leave you feeling more fatigued in the a.m. "Going to bed a couple of hours earlier than you normally do will throw off your rhythms, while consistency can really help you feel alert during the day," says Philip Gehrman, Ph.D., an assistant professor of psychology at the University of the Sciences, in Philadelphia.
Rock yourself awake. First, do not stretch out on the couch or recline in your easy chair. "Underlying sleepiness becomes more apparent when we put ourselves in sleep-conducive positions, such as lying down," says Wright. And instead of turning on the TV, power up your iPod. "To increase the perception of energy, listen to a piece of music that is upbeat and familiar, and use that song to get you going," says Andrea Scheve, director of the University of Pittsburgh medical center music-therapy program. "Even just thinking about it and hearing it in your mind can give you a boost of energy." What you do with this newfound energy is up to you, but if you have a significant other, now actually might be the perfect time to head for bed.
Source: http://health.msn.com/centers
It's the catch-22 of exercising in the early evening: You know that working out will leave you energized, but you don't have the energy to work out. In most cases, the problem is simply that you've forgotten a critical piece of exercise equipment: food. "If you're going into a workout when you haven't eaten since lunch, your blood sugar will be low again," says Kleiner.
Snack before you sweat. Schedule a small snack roughly an hour and a half before your postwork workout. The ideal mini meal totals 250 calories and consists of 25 to 35 grams (g) carbohydrates, 10 to 15 g protein, and up to 5 g fat, says Kleiner. Two handfuls of pretzels and two slices of cheese fits the nutritional bill, as does a Myoplex Lite bar. Then, before you hit the locker room, grab the original energy drink: Gatorade. "It hasn't really been improved upon," says Laura Dunne, M.D., of the Sports Medicine Institute at Orthopaedic Associates of Allentown, in Pennsylvania. "The simple sugars will cause a fast spike in your blood-sugar level, so you'll have immediate energy." At the same time, you'll be addressing dehydration, another hidden cause of fatigue. "Often, that sluggish feeling has more to do with not having had enough fluid than with anything else," says Dr. Dunne.
8 P.M. — THE PRIME-TIME TORPOR
There's no complicated biochemical reason for being tired now — you worked all day! But it's early, and even if you don't have plans, falling asleep now will only screw up your body clock and leave you feeling more fatigued in the a.m. "Going to bed a couple of hours earlier than you normally do will throw off your rhythms, while consistency can really help you feel alert during the day," says Philip Gehrman, Ph.D., an assistant professor of psychology at the University of the Sciences, in Philadelphia.
Rock yourself awake. First, do not stretch out on the couch or recline in your easy chair. "Underlying sleepiness becomes more apparent when we put ourselves in sleep-conducive positions, such as lying down," says Wright. And instead of turning on the TV, power up your iPod. "To increase the perception of energy, listen to a piece of music that is upbeat and familiar, and use that song to get you going," says Andrea Scheve, director of the University of Pittsburgh medical center music-therapy program. "Even just thinking about it and hearing it in your mind can give you a boost of energy." What you do with this newfound energy is up to you, but if you have a significant other, now actually might be the perfect time to head for bed.
Source: http://health.msn.com/centers
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