4 Tips to Stay Energized During Your Workouts

· 21st May 2019
If you're one of those people who become tired during your warm-up, you may find this article helpful. Staying energized during your workout is a key part of staying fit.

The warm-up routine is a key part of the workout, but it shouldn’t exhaust you too much. In this article, we’ll give you a few pointers to stay energized throughout your workout routine.

The main purpose of the warm-up routine is to avoid injuries and improve performance during training. Therefore, you should optimize your efforts when exercising to maintain high energy in the training routine. Don’t become tired just through your warm-up exercises.

Additionally, don’t forget that warming your muscles is one of the most important parts of any training. Therefore, you must adapt it to your activity accordingly. Thus, try to focus on the muscles that are most exposed to injuries.

And so, you must warm up without becoming tired, and make sure these movements help avoid injury and increase the intensity. Therefore, if you get tired with the warm-up, here are a few pointers to help you stay energized.

How to stay energized in your workout routine?

The warm-up routine should be quick, simple, and relatively easy. However, we don’t always perform it with these parameters or correctly, thus causing exhaustion. Therefore, here are a few tips to stay energized during your workout.

1. Limit the duration

Limit the length of your warm-up so that you don’t get tired before your core workout. Thus, the objective of introducing heat to the body is to prepare the muscles and give your full effort in the training. Therefore, you shouldn’t exhaust them prematurely.

And so, the duration of this part of the routine shouldn’t be too extensive. In most cases, warming up 10 to 15 minutes is enough to stay energized for the rest of the workout.

Limit your warm-up to stay energized during the rest of the training.

2. Respect the four phases to stay energized

Without a doubt, one of the main keys to staying energized during your training is to respect the four phases of the warm-up. In other words, you shouldn’t do any extra exercises during the warm-up. Consequently, this would have negative effects on your sports performance.

In order to activate your body, first, you must concentrate and relax your joints. Secondly, you can start to slowly run, in order to activate the muscles and avoid injuries.

The third phase consists of performing slow movements for specific muscles. And lastly, the fourth phase consists of stretching and relaxing the muscles.

Don’t forget any of these four stages, and ideally spend about 5 minutes for each one. Therefore, this means that about 20 minutes of warming up should be the ideal time. Additionally, we recommend that you focus on moving the joints that’ll receive the most stress from the training.

3. Control your efforts

In the warm-up part of the training, you should control your efforts. One reason for this is during this stage the main goal is to prepare the body for further stress.

Keeping this in mind, you should increase the intensity of the workout gradually. Thereby, going from less stress to more stress. This helps increase the heart rate, and consequently, the body temperature slowly.

Therefore, you should never compete with your partners in this stage of the workout. And so, we recommend keeping your efforts to moderate intensity to avoid any negative effects on your performance.

4. Movement is key to stay energized

Lastly, during the fourth phase of the warm-up, you should concentrate on the movements and not the repetitions. Additionally, you should focus on doing them correctly, otherwise, you’ll over exhaust the body.

Make sure you warm up to avoid injuries.

And so, you should feel the sensation that your muscles stretch to the maximum extent in the movement. It’s important to understand your body and hear what it’s telling you. Don’t overextend your muscles and don’t over exhaust your body. Make sure your attention is focused on the correct motion and not on the number of repetitions.

Finally, try to establish an effective warm-up routine and repeat it before each workout. With this, you’ll create a positive habit before your training.

Make sure you check which stretches are the most beneficial for your body. And so, prepare your body and mind before each training routine and stay energized.

  • Sánchez-Sánchez, J., Rodríguez-Fernández, A., Villa-Vicente, G., Petisco-Rodríguez, C., Ramírez-Campillo, R., & Gonzalo-Skok, O. (2017). Efecto de un calentamiento con estiramientos estáticos y dinámicos sobre el salto horizontal y la capacidad para repetir esprint con cambio de dirección. RICYDE: Revista Internacional de Ciencias Del Deporte13(47), 26–38. https://doi.org/10.5232/ricyde2017.04702
  • McGowan, C. J., Pyne, D. B., Thompson, K. G., & Rattray, B. 2015. Warm-Up Strategies for Sport and Exercise: Mechanisms and Applications. Sports Medicine. Springer International Publishing. https://doi.org/10.1007/s40279-015-0376-x