How do you feel after several sets of aerobics, weight lifting and treadmill at the gym ? Exhausted ? I bet you do, just like everyone else. It’s normal, as you have used your energy to burn calories and to build your muscles. You might even already be exhausted after aerobics session, and don’t have enough energy to continue with weight lifting exercise!

I found these tips that I think would be helpful to give us more energy to finish the whole exercise program that we have set.

Food with nitrate

The report from ‘Acta Physiologica’ mentioned, that nitrate that is contained in foods like spinach and strawberry is good for increasing stamina. Nitrate produces nitric oxide, whose job is to increase the blood and oxygen flow into the muscles. So next time before going to the gym, give yourself a cup of strawberry yogurt or spinach salad. Want to know my favorite strawberry recipe ?

Self Hypnosis

My personal trainer have helped me to set a weekly exercise program that is focusing on muscle exercise. The weight would be increased step by step every 3-4 months. The first time with new and heavier weight was always the hardest time. But my personal trainer encouraged me by keep saying : ‘Come on Fanda, you can do this’...’of course you can do this’...’see, you did it!’...things like that. After the exercise, I feel only a little exhausted, not more than how I usually feel with the previous exercise using lighter weight. Then I realized the power of self hypnosis to our energy. Remember, positive words can give extra strength!

Drink The Right Drink

Before Exercise :

Don’t drink too much at least 30 minutes before your exercise. Choose water or some sweet syrup, but avoid sour, carbonated drink, or caffeine. If you’re not comfortable after drinking juice or milk, avoid them too.

During Exercise :

For 1 hour exercising in low or medium intensity, bring a bottle of water with you, and drink every 15 minutes or more if you sweat more than usual. But if you are an exercise lover (just like me!) and familiar to high intensity exercise or exercising for more than an hour, add with isotonic drink to replace the missing body liquid.

After Exercise :

After a low or medium intensity of exercise, water is the best drink you can have. Cool water is better than warm or hot one. But for high intensity exercise, isotonic or sports drink could be your choice. My favorite drink is actually chocolate milk, and when I browsed the internet, I learned that milk can also heal exhaustion, gain muscle, and burn more fat thanks to its high protein. So, now I can enjoy my favorite drink while burning fat after exercise!

Read also my other article about drink during exercise.

If you have done all the above tips, and still feeling exhausted, then it means that you need to have an exercise break.

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