The best machines to increase your energy reserves
Up until now, you’ve probably thought training used up your energy – but actually, the opposite applies. The more energy you burn, the more you generate. When you feel tired (although you know your health is fine), then you feel that training is probably the last thing you need. But that’s exactly the moment when you should pull yourself together and start training as soon as you can.
If you want to increase your energy in the long term, you need a workout that comprises equal parts of endurance and resistance training. In the following article, we’re going to look at these two main forms of training – and the appropriate fitness machines, which will get your heart back up to speed.
Endurance Training: Every exercise that increases your heart rate for a while is suitable for this.
Explanation: If you eat a healthy balanced diet, endurance training will lead to weight loss. And less weight means more energy.
Scientists at the University of Georgia, asked adults in mostly seated occupations, to give an account of their impressions after they had trained, one to three times a week, in 20 minute sessions, at low to moderate intensity for six weeks. The participants indeed, felt less tired and more energetic than before.
What you have to do: Set yourself a target of 30 minutes a day, for five days – or longer, if you want to lose weight. Use different training machines and vary the training intensity to really give your body a workout.
Which fitness machines you can use:
Treadmill – it may seem like an old friend, but it’s not ready for the scrap heap yet. Here’s why: on a treadmill, you can adjust the speed and the inclination, making your workout constantly varied. And therein lies the secret of the energy boost.
Cross Trainer - You can do endurance training on this fitness machine without it being too strenuous. It’s especially suitable for people who are still recovering from illness or injury, or who don’t yet feel up to the relatively high physical demands of the treadmill. You’ll still get a good sweat on it though, so you should make the cross trainer a permanent fixture in your training routine.
Exercise Bike – of course you can use your own bike at home, but we recommend a good spinning course, with appropriately equipped exercise bikes. Training together with other fitness fans, mostly with musical accompaniment, will make your training routine feel easier in a nice way, and maybe put you in touch with a few nice people. Remember that it’s sometimes good to break out of everyday routines and training habits, and reach another energy level. So what’s stopping you?
Rowing Machine – You can do whole body endurance training on this machine. It also puts minimal strain on your knees and hips. Work with a trainer to learn the right technique, and you’ll discover that rowing doesn’t only strengthen your torso, as most people claim. Use your legs more instead, and work with those powerful leg muscles – it’s also a really easy way to lose weight.
Resistance Training: You can do this with all kinds of fitness machines and equipment, from elastic belts to weight lifting.
Explanation: Muscle building (even in moderate amounts) boosts the metabolism – and that means: a release of energy. More calories than fat are burnt off in the process, whereby more powerful muscles make weight loss easier in general, and you feel even better too.
What you have to do: Try to keep your larger muscle groups fit, twice a week with strength training. Aim to raise your energy level, and why not go for circle training, with medium free weights and minimum breaks between training sessions, to keep up your increased heart activity.
Use weights that you can do 10-15 reps with, and plan 4-5 training sessions. Leave a minimum gap of at least 48 hours between sessions for the same muscle group.
Which fitness machines you can use: The following exercises, which are also widely used in bodybuilding, should be part of your workout on fitness machines (there is a special fitness machine for almost every exercise listed below):
- Leg Press
- Leg Stretch
- Leg Curl, Lying Down
- Shoulder Press
- Triceps Extension
- Scott-Bank Curl
- Shoulder Press, Seated
- Transversal Bench Press
- Vertical Leg Press
- Stomach Press
- Lumbar Spine Extension
Whichever type of workout you prefer, the energy boost comes from you not getting stuck in old habits. Don’t be afraid to try new fitness machines, and include them in your fitness programme. Leave your cozy, old comfort zone behind you and set yourself newly chosen challenges. We can assure you: you’ll be up and running in no time at all!