What do you do if your energy levels are low during Functional Training?
Functional training is a dynamic approach to fitness that can enhance your daily life by mimicking everyday movements. However, it can be challenging when your energy levels are low. You might find it tough to complete your workouts or get the most out of your sessions. Understanding how to manage and boost your energy can make a significant difference in your functional training routine. Let's explore some strategies to help you maintain your vigor and get the most out of your workouts, even on those days when you're not feeling at your peak.
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Adrian OggenfussGetting healthy starts with your mindset | Personal Fitness, Health & Mindset Coach for entrepreneurs and high…
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Alisha CresciCertified Personal Trainer & Health Coach | Helping You Feel Superhuman By Empowering You To Health | Motivating…2 Replies
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Son Ha Chung, MBA, CSSGBHelping people live into their Full Potential | Career Development | Learning and Development | Leadership Development…
Staying hydrated is crucial for maintaining energy levels during functional training. Dehydration can lead to fatigue, so ensure you are drinking plenty of water before, during, and after your workout. If you start feeling sluggish, a sip of water might be just what you need to reinvigorate your body and push through the rest of your session.
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Alisha Cresci
Certified Personal Trainer & Health Coach | Helping You Feel Superhuman By Empowering You To Health | Motivating Communities to Move More | Online Coaching | ON 24/7 |
Hydration is extremely important. Dehydration can cause fatigue, brain fog, muscle cramps, headache, etc. Make sure you are staying hydrated. Hydration is important both pre-workout and post-workout. One of my favorite hydration hacks is my water bottle. It has the times on it, so I can make sure I am on top of my hydration game. Depending on the intensity of your training sessions and your nutrition throughout the day, you may want to consider adding electrolytes to your hydration routine.
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Ziya ("Z") Altug, PT, DPT, MS, DipACLM, OCS, CSCS
Physical Therapist specializing in lifestyle medicine | Certified Lifestyle Medicine Professional from the American College of Lifestyle Medicine | Author of "The Lifestyle Medicine Toolbox" book (February 2024)
Some strategies for low energy levels may include getting adequate sleep every night, eating whole foods that emphasize a plant-dominated approach, identifying stress triggers and learning ways to manage these stressors, taking adequate rest and movement breaks throughout the day, and maintaining good hydration throughout the day.
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Ashish Devrani
𝐈 𝐓𝐑𝐀𝐍𝐒𝐅𝐎𝐑𝐌🫵𝐘𝐎𝐔𝐑🫵: Physique, Personal Brand & Business. A Body-Makeover Specialist🏋️♀️𝗹 Personal Brand Manager 𝗹 Content Writer 𝗹 Export Manager 𝗹 EX-IM Lead Generation DM "𝐓𝐑𝐀𝐍𝐒𝐅𝐎𝐑𝐌"
1. Assess your overall health and wellness. 2. Ensure you are getting enough sleep and rest. 3. Stay hydrated and maintain a balanced diet. 4. Incorporate energizing foods and snacks into your diet. 5. Take short breaks between exercises to recharge. 6. Consider adjusting your workout intensity or duration to match your energy levels.
Your diet plays a significant role in how you feel during functional training. Consuming a balanced meal with complex carbohydrates, lean proteins, and healthy fats about two hours before your workout can provide sustained energy. If you're in need of a quick energy boost, consider a small snack like a banana or a handful of nuts shortly before you begin.
Sleep is a foundational element for recovery and energy. Without proper rest, your body cannot replenish the energy stores needed for high-intensity workouts like functional training. Make sure you are getting 7-9 hours of quality sleep each night to ensure you're well-rested and ready for your training sessions.
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Alisha Cresci
Certified Personal Trainer & Health Coach | Helping You Feel Superhuman By Empowering You To Health | Motivating Communities to Move More | Online Coaching | ON 24/7 |
Proper sleep and recovery is just as important at the work you put in. Sleep is where a good majority of your body's rebuilding and repairing occurs. Inadequate sleep will not only make a training session more challenging (not in a good way) but it also puts you at risk of injury. Your reaction time is slower so you mind and body will not respond as fast as normal. Continuous inadequate sleep and recovery can result in overuse injuries. Driving while tired is often compared to driving while intoxicated. That says everything right there.
It's important to listen to your body and recognize the difference between general tiredness and exhaustion. If you're consistently feeling low on energy, it might be time to evaluate your training intensity or frequency. Sometimes, taking an extra rest day or scaling back the intensity can help restore your energy levels.
Plan your functional training sessions at times when you typically feel most energetic. For many, this might be in the morning after a refreshing night's sleep or in the early evening after a day's work has awakened the body. Avoid scheduling workouts when you're likely to feel drained, such as right after a heavy meal or at the end of a long day.
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Alisha Cresci
Certified Personal Trainer & Health Coach | Helping You Feel Superhuman By Empowering You To Health | Motivating Communities to Move More | Online Coaching | ON 24/7 |
If possible plan your training sessions when you have the most energy. I personally love to workout in the morning. If I can't workout in the morning due to work, etc, I aim for early afternoon. I DO NOT workout in the evenings. I am drained. I am not only lacking the energy but also the motivation to do so in the evening. Knowing the best time for you to workout will not only help keep you motivated but it will allow to give your all during the workout.
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Son Ha Chung, MBA, CSSGB
Helping people live into their Full Potential | Career Development | Learning and Development | Leadership Development | Wellness | Diversity & Inclusion | Program Management | Project Management | Career Coach & Mentor
Yes, it makes sense to schedule when you are most energetic, however, most working clients have specific times that work for them. Try different options that work for you! When I was working at a gym, in person, I would schedule clients back to back. If I am running, I can keep on running. I would also block out a lunch time so I can have clean fuel to continue training clients. If I had too much time in between clients, my energy levels would dip. See what works best for you & your clients!
Finally, your mindset can have a profound effect on your energy levels. Positive thinking and motivational self-talk can give you the mental push to power through a workout even when you're not at full strength. Remember why you started functional training and keep your goals in sight to help maintain your motivation and energy.
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Adrian Oggenfuss
Getting healthy starts with your mindset | Personal Fitness, Health & Mindset Coach for entrepreneurs and high performers 👉 onmind.ch
Finding a compelling and convincing WHY can help a lot! Having a goal to work for will give you that positive mindset and extra energy. Picture yourself in 3 or 6 months time and the results you will have achieved by then, if you consistently keep the training up.