Does your energy level dictate your exercise frequency?

Welcome back!  Today we're talking about ENERGY, the tendency to let it dictate exercise frequency, and reasons why that's NOT a good idea.

You can probably recognize two phrases depicted by the images above.  "putting the cart before the horse", or "going against the grain" is used in reference to something that is done in the wrong order, or unnecessarily difficult.  For many, this is how they would describe EXERCISE (the horse) and  ENERGY / MOTIVATION (cart)  while all of life's pushes and pulls (the grain) are leaving us drained.   All too often, exercise is shunted when energy is perceived as low, and reserved only for times when conditions are perfect (IE, almost never).    After all,  life always has a way to sap energy, good and bad, especially in these unprecedented circumstances. 

There are many reasons to turn this paradigm on it's head.  Let's explore why and how!

If exercise uses up energy,  how is it also PRODUCED by exercise??

The explanation for this goes deep into the cellular level of the body, where we find the mitochondria, those tiny, energy-producing organs found in every cell of the body. The more you move around, the more mitochondria your body makes to meet your energy needs. The more mitochondria you have, the greater the boost to your metabolism, and the greater your ability to produce more energy.

Backed by science!

This is not just an opinion, or empty advice that simply sounds good.  It is heavily backed by science!

For instance, This study  by University of Georgia researchers finds overwhelming evidence that regular exercise plays a significant role in increasing energy levels and reducing fatigue.  Researchers analyzed 70 randomized, controlled trials that enrolled a total of 6,807 subjects. They found strong support for the role of exercise in reducing fatigue. Patrick O'Connor, lead researcher and co-director of UGA Exercise Psychology lab, states “More than 90 percent of the studies showed the same thing: Sedentary people who completed a regular exercise program reported improved fatigue compared to groups that did not exercise” O’Connor said. “It’s a very consistent effect.”

Summary of key findings:

• Exercise was more powerful than the narcolepsy drug modanifil in the treatment of fatigued people. 
• The study volunteers used exercise bikes that allowed the researchers to control their level of exertion. The low-intensity exercise was equivalent to a leisurely, easy walk. The more intense exercise was similar to a fast-paced walk up hills. Patients with fatigue due to serious medical conditions, such as those with chronic fatigue syndrome, weren’t included in the study.
• Both of the exercise groups had a 20 percent increase in energy levels by the end of the study, compared to the control group.
• However, the researchers found that more intense exercise isn’t the best way to reduce fatigue. The low-intensity group reported a 65 percent drop in feelings of fatigue, compared to a 49 percent drop in the group doing more intense exercise.​

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The fruits of the labor

​An increase in endorphin levels
​ "Endorphins are our body's natural hormones that get released when we are doing something that requires a burst of energy — they are the things that make us perform, make us move.  Exercise tends to increase those levels." It’s the endorphin release that contributes to the feeling of euphoria commonly known as “runner’s high.”

Improved sleep Exercise also allows you to get a better night's rest; when you get high-quality sleep, you feel more refreshed during the day. A study published in April 2015 in the Journal of Sleep Research looked at people with insomnia who engaged in a minimum of 150 minutes of moderate-intensity physical activity spread over the course of a week (Sourced here)  Researchers found that this amount of physical activity was associated not only with a significant reduction in the severity of insomnia symptoms, but an elevation in mood as well (sourced here)

Sharper focus Mentally, we feel more energized and ready to tackle the world after a good workout because endorphins have boosted our physical energy level. According to a study of older adults published in April 2016 in Oxidative Medicine and Cellular Longevity, a program of 24 weeks of moderate aerobic exercise improved cognitive function, including concentration. (Sourced here) While some researchers have speculated that higher intensity workouts might not have the same positive effect, a study published in February 2014 in the journal Perceptual and Motor Skills found that a session of high-intensity training improved cognitive function with respect to attention and short-term memory tasks. (Sourced here)

Compounding cycle of energy
The increased energy we feel will lead to better adhesion to consistent exercise programs until a happy equilibrium is reached to a point where NOT fitting in the workout will make the body feel like there is something missing

Boosted confidence and self-satisfaction
So much virtue lies in the doing of difficult things, especially when there is so much at stake!  There is absolutely an increase in self-satisfaction, and a tremendous boost in self confidence when we go against the grain, and get important things done despite the grains of life pulling us in one direction.  It is such a galvanizing experience to toughen up and go against the grain!

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There are so many great reasons to shift that paradigm of "energy first, then exercise" on it's head!    Many people are overworked, not sleeping enough, or have other energy-sapping factors.  Exercise, especially LOWER INTENSITY,  will  lead to more energy. There’s a scientific basis for it,  and too many reasons to do it.   

If you would like help with exercise programming and a strategy to fit it into your day,  the Optimal You Team is standing by to help!  We're just an email away

Until next time!