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Exercise for Energy

Now we've mastered sleep, it's time to look at something else: exercise.

Exercise has a complex relationship with energy because it is one of the most powerful tools there is for boosting energy levels. At the same time though, there are few things that are more difficult to do with low energy than workout. If you have low energy, you won't exercise - it's that simple. But this is a shame seeing as exercise is one of the best ways to improve your sleep, to raise your mood and to boost your energy efficiency.

In this chapter then, we'll look at how to exercise for energy and how to exercise with low energy.

Introducing: HIIT

If you have no time or energy for working out then the solution for you may well be HIIT.

HIIT is a type of training that is perfect for this situation for two reasons.

The first reason is that HIIT doesn't take very long. So if you have low energy, you don't need to try and encourage yourself to train for two hours - rather you can get a good workout in under ten minutes!

What's more, HIIT is highly effective at increasing your mitochondrial function. The mitochondria are the 'energy factories' that live inside our cells. They convert glucose into ATP and from there, they then allow us to use that ATP to move our muscles and even to think and run around. If you have more mitochondria and they function better, you will have more focus, better mood, improved memory, healthier sleep and more energy for working out.

As an added bonus, HIIT is also very good for boosting your VO2 max.

This is your body's ability to extra oxygen from the air and to then use it. The better your VO2 max, the less out of breath you will likely become. And like all forms of cardiovascular exercise, HIIT will also improve your heart health and thus your circulation.

So what exactly is HIIT?

Essentially, this stands for 'High Intensity Interval Training' and describes a type of training that involves short periods of high exertion punctuated by short periods of active recovery.

If you go jogging for an hour, this is what you call 'steady state cardio'. This type of exercise does have its merits and can be useful but it is less efficient than sprinting for 2 minutes and then jogging for 1 for a total of four reps. And that's what HIIT is all about.

A typical HIIT session then might last 20-30 minutes and involve periods of running or sprinting and periods of light jogging or slow walking. If you only have four minutes to spare, then you can use the incredibly intensive 'tabata workout'. Build up to this, because it's a big challenge, but once you have the baseline fitness this training involves sprinting for 20 seconds and resting for 10 for a total of 8 repetitions. It's brutal but it's highly effective.

Do your HIIT outside and you'll find that you also benefit from fresh air and sunlight that will help you to sleep better. Use it 4 times a week and you'll see noticeable differences to your energy levels and your physique in no time.

But I Don't Have the Energy!

As mentioned, HIIT is great for those short on energy and time because it only has to last 30 minutes at most. This means you can always squeeze it in when you're busy.

But that said, it's still very intensive and you won't always have the motivation to train like this when you're feeling tired.

So what do you do instead?

Well, consider HIIT the best tool for your energy levels but when you can't use that, know that anything is better than nothing. If you have low energy, then doing 10 press-ups before bed is still going to help. It may not be much but even this short amount of exertion can still burn calories, improve your energy efficiency and help to increase your energy levels for tomorrow. Moreover though, after you've done 10 press-ups, you'll almost always find that it becomes much easier to do a bit more.

Another tip for exercising when you don't want to?

Come up with some kind of exercise you enjoy.

If you absolutely hate running, then don't try and force yourself to do it.

How about skipping instead? Or playing tennis? Or punching a punch bag? Most of us enjoy some kind of physical activity, so just think about how you can make that into a workout. And if that means playing a Wii game... then

so be it! Actually, if you're going to be trying to lose weight on the Wii, then you may as well pick Zumba Fitness Wii - it's actually pretty good for weight loss!

Make your workouts fun and make sure to do at least something. If you make this your target for the first two months, then by month three you should have enough energy to start using low-level HIIT.

The Right Shoes

Another very important tip to help make working out easier if you're going to be running, is to make sure you invest in the right shoes. These can make a huge difference because when you get a light, snug fitting shoe, it will make you feel much more light-footed, faster and generally more 'springy'. This translates into more energy in the gym and on the roads and that means better workouts and better payoffs.

So what are the right shoes? This will depend somewhat on your natural stride but it's well worth looking into a minimalist shoe. This will be something like the Nike Free Run 5.0 or the Vibram Five Fingers. These allow your foot to move flexibly and they will bend and contort in all manner of directions. As a result, you can then allow your foot to bend and use your feet muscles as you run - which makes a massive difference to your technique.
Ebbs and Flows for Exercise

Now, if you're going to make your training as effective as it possible can be for your energy levels then it can pay to borrow some ideas from professional bodybuilders. Actually, we're going to borrow one idea in particular - that being the 'back-off week' or 'deload week'.

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